Power breakfast menu plan
It's a week of power brekkies - our top tip is to pack in the nutrients first thing to set you in good stead for the rest of the day. Try quinoa salad (for breakfast, yes) that can be pre-packed and ready to go midweek, and delicious wholemeal pancakes over the weekend. You may already love avocado savoury meals but have you tried it in a smoothie? It's beautifully creamy, works well with sweet fruits and adds healthy fats for good staying power.
Tuesday
Breakfast
Quick bircher muesli with raspberry sauce
Ingredients
-
2 1/4 cups (200g) rolled oats
-
100g mixed nuts (such as almonds, macadamias and pistachios), chopped
-
2 tablespoons sunflower seeds
-
50g mixed dried fruits (such as cherries, cranberries, sultanas and raisins)
-
1 red apple, cored, grated
-
2 cups (500ml) apple juice
-
1 cup (280g) low-fat Greek yoghurt
-
2 teaspoons honey
-
120g punnet raspberries
Snack
Spicy bean dip
Ingredients
-
1 tablespoon olive oil
-
1 small red onion, finely chopped
-
2 garlic cloves, crushed
-
2 long red chillies, finely chopped
-
2 x 300g cans red kidney beans, drained, rinsed
-
3 large tomatoes, chopped
-
2 tablespoons tomato paste
-
115g fresh baby corn
-
1/2 bunch (8) baby (Dutch) carrots, trimmed, peeled
-
1 bunch asparagus, trimmed
-
1 large red capsicum, thickly sliced
-
reduced-fat no-added-salt corn chips, to serve
Lunch
Avocado & feta smash on toasted rye
Ingredients
-
2 small firm ripe avocados, stone removed, peeled
-
80g creamy feta, crumbled
-
2 tablespoons chopped fresh mint, plus extra to garnish
-
Squeeze of fresh lemon juice
-
4 large slices rye bread
Snack
Almond-stuffed dates
Ingredients
-
24 blanched almonds
-
24 (about 400g) fresh dates
Dinner
Roast vegetable risotto
Ingredients
-
1 bunch baby (Dutch) carrots, trimmed, scrubbed
-
1 bunch baby beetroot, trimmed, scrubbed, halved
-
1 medium red onion, cut into thin wedges
-
300g orange sweet potato, cut into thin wedges
-
2 tablespoons olive oil
-
1 litre salt-reduced vegetable stock
-
2 garlic cloves, crushed
-
1 1/2 cups SunRice Arborio Risotto Rice
-
1/2 cup dry white wine
-
20g butter, chopped
-
2/3 cup finely grated parmesan or vegetarian hard cheese
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