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!
Thursday
Breakfast
Tropical fruit salad with spiced syrup
Ingredients
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1 cup caster sugar
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1 cinnamon stick
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1 star anise
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1 vanilla pod, split and with the seeds scraped out
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5cm-piece fresh peeled ginger
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1 small honeydew, seeds removed and sliced
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1 small pineapple, peeled, halved, cored and sliced
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1 small rockmelon, seeds removed and sliced
Snack
1/4 cup serve
Lemon almonds
Ingredients
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500g natural almonds
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2 cloves garlic, very thinly sliced widthwise
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Finely grated zest and juice of 2 lemons
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1 tablespoon flaked sea salt
Lunch
Rawkin sushi rolls
Ingredients
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(((Cauliflower Sushi Rice)))
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Half a head of cauliflower, roughly chopped
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1/2 cup pine nuts
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1/2 cup sunflower seeds
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2 tablespoons brown rice vinegar
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Stevia, to taste
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(((Nori Roll)))
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10 Nori Sheets
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2 carrots, julienned
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2 cucumbers, cut in half and sliced into 1cm sticks
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2 large firm avocados, cut into 1 cm sticks
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2 cups sprouts of your choice such as sunflower, broccoli or alfalfa
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(((Dipping sauce)))
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1/2 cup tamari
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1 inch ginger, grated
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2 tablespoons brown rice vinegar
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Stevia, to taste
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Gari (pickled ginger) and wasabi, to serve
Snack
1/2 cup serve with raw veg
Sun-dried tomato and ricotta dip
Ingredients
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1 1/2 cups (300g) reduced-fat fresh ricotta cheese
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1/4 cup sun-dried tomatoes, finely chopped
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2 tablespoons finely chopped fresh basil leaves
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1 tablespoon toasted pine nuts
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1 tablespoon extra-virgin olive oil
Dinner
Salmon kedgeree
Ingredients
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250g (1 1/4 cups) SunRice Basmati Rice or doongara rice
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2 eggs
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2 teaspoons olive oil
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1 brown onion, halved, thinly sliced lengthways
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1 teaspoon curry powder
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1/4 cup coarsely chopped fresh continental parsley
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1 lemon, rind finely grated, cut into wedges
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1 x 415g can red salmon, drained, skin discarded
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