Superfood menu plan
Eating well doesn't mean going without - it's all about balance. You can meet your nutritional needs whilst still enjoying hearty, wholesome food packed with flavor, plus indulging in treats here and there. Keep it simple with easy grab-and-go snacks like crunchy baked chickpeas, lemon spiced almonds and super-healthy banana, apricot and date oat bars, plus think outside the box at lunchtime with fabulous 'rawkin' sushi rolls. Imagine a day where you can pack in 5 different superfoods whilst enjoying pancakes, fajitas and creamy chocolate mousse - now that's a balanced diet you can stick to!
Sunday
Breakfast
Serve 3 pancakes.
Citrus ricotta pancakes
Ingredients
- 1 1/2 cups milk
- 1 egg
- 2 teaspoons vanilla extract
- 2 cups self-raising flour
- 1/4 teaspoon bicarbonate of soda
- 1/3 cup caster sugar
- 25g butter, melted
- 2/3 cup smooth ricotta cheese
- 2 teaspoons finely grated orange rind
- 2 teaspoons finely grated lemon rind
Snack
Pink peppered berry juice
Ingredients
- 1 (130g) ripe yellow nectarine, skin on, stone removed
- 3-4 large (120 g) strawberries, washed and hulled
- 200 g seedless watermelon flesh
- 1/4 cup frozen raspberries
- 200ml organic apple juice (no added sugar)
- 1 teaspoon crushed pink pepper corns
Lunch
Kale, haloumi & pumpkin salad with lemon yoghurt dressing
Ingredients
- 1 tablespoon olive oil, plus extra to drizzle
- 600g Jap pumpkin, unpeeled, cut into 3cm chunks
- 1 bunch kale, trimmed, thinly shredded
- 2/3 cup Jalna Greek Yoghourt
- 1/2 garlic clove, crushed
- 1 tablespoon lemon juice
- 180g haloumi, thickly sliced
- 1 pomegranate, seeds dislodged
- 1/4 cup pine nuts, toasted
- 1/4 cup mint leaves, torn
- 1 fresh long red chilli, deseeded, finely chopped
Snack
Super grain and seed damper
Ingredients
- 1/2 cup Coles Brand White Quinoa
- 1 cup boiling water
- 2 1/2 cups self-raising flour
- 1/2 cup Coles Brand LSA Meal
- 2 tablespoons Coles Brand Black Chia
- 1 teaspoon salt
- 60g butter, chopped, plus extra to serve
- 1 cup skim milk, plus extra to brush
- 2 tablespoons pepitas
Dinner
Chicken fajita lettuce wraps
Ingredients
- 2 tablespoons olive oil
- 400g chicken breast fillets, trimmed, cut into thin strips
- 1 red onion, thinly sliced
- 2 garlic cloves, finely chopped
- 400g can chopped tomatoes
- 1 tablespoon chipotle chillies in adobo sauce or chilli jam (see note)
- 1/2 teaspoon ground cumin
- 1/2 teaspoon brown sugar
- Juice of 1 lime, plus wedges to serve
- 1 bunch coriander, leaves chopped
- Pickled jalapeno chillies (see note), sliced avocado, sour cream, sliced tomatoes and steamed rice (optional), to serve
- 2 butter lettuces, outer leaves discarded, leaves separated
Dessert
Creamy chocolate mousse
Ingredients
- 150g dark chocolate, chopped
- 1 1/2 cups low-fat vanilla yoghurt
- 1 tablespoon boiling water
- 1 teaspoon gelatine powder
- 300g reduced-fat ricotta cheese
- sliced strawberries, to serve
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