During the eating and drinking season, there’s a lot of happy indulging on a grand scale. Then there’s that moment when your cravings reverse. Instead of thinking about digging into buttery mashed potatoes, you long for something fresh and restorative – something that will detox you back to feeling energised.
During the eating and drinking season, there’s a lot of happy indulging on a grand scale. Then there’s that moment when your cravings reverse. Instead of thinking about digging into buttery mashed potatoes, you long for something fresh and restorative – something that will detox you back to feeling energised.
These dishes, craft ed by US-based chef Kelly Boyer, whose meal-delivery company, Paleta, is based on farm-to-table ingredients, will replenish you with nutrients and repair the party damage. The recipes are so quick and easy, you’ll find yourself whipping one up any time you hunger for something bright and light.
Orange Salmon With Jewelled Citrus Quinoa
SERVES: 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 25 MINUTES
1 cup quinoa ,1⅓ cups water ,1 tsp olive oil ,2 medium oranges, 4 110g salmon fillets ,Coarse kosher salt ,Freshly ground black pepper , 3 tbsp honey , 1 tbsp Dijon mustard ,1 tsp minced garlic , 3 tbsp finely chopped basil , 1 tbsp finely chopped parsley , 1 tsp finely chopped jalapeno , 1 tbsp finely chopped dried dates , 3 tbsp slivered almonds.
1. Preheat oven to 190 deg C. In small saucepan over medium-high heat, combine quinoa, water and olive oil. Bring to boil and then reduce to simmer. Cook for about eight minutes or until liquid is completely absorbed. Remove from heat and set aside.
2. While quinoa cooks, zest one orange into small bowl; set aside. Peel and segment orange; set aside segments and discard peel.
3. Season salmon fillets on both sides with salt and pepper. Zest and juice remaining orange into another small bowl, and then add honey, mustard and garlic, and stir together to make glaze. Coat salmon with this and then arrange pieces, skin side down, on sheet pan. Bake for about 10 minutes or until crispy on the outside.
4. Fluff cooked quinoa with fork. Add reserved orange zest and segments, basil, parsley, jalapeno, dates, and almonds to quinoa and season with salt and pepper to taste. Toss to combine.
5. Divide quinoa mixture among four plates and top each with salmon fillet.
Nutrition score per serving
446 calories, 14g fat (1.8g saturated), 52g carbs, 30g protein, 6g fibre, 212mg sodium.
PERK UP YOUR SKIN
The omega-3 fatty acids in the salmon and the vitamin C in the oranges fight the effects of holiday stress to help make your complexion smooth and radiant.
Cleansing Sesame Slaw
SERVES: 4 ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES
2 cups red or Napa cabbage (or mix of both), cut into 0.5cm strips ,1 cup radicchio, cut into 0.5cm strips ,1 cup packaged broccoli-carrot slaw, 3 red, orange and yellow bell peppers, cut into 0.5cm strips , 4 scallions, green parts only, sliced diagonally ,1 tbsp finely chopped cilantro , ¼ cup golden raisins or goji berries , 2 tbsp sliced pickled ginger (optional) ,2 tbsp chopped or crushed peanuts , 2 tbsp sesame seeds , 3 tbsp toasted sesame oil ,1 tbsp reduced-sodium tamari or coconut aminos (seasoning sauce made from coconuts) , 2 tbsp honey , 2 tbsp rice vinegar , 1 tsp chilli paste (try sambal oelek) , Freshly ground black pepper.
1. In large bowl, toss together cabbage, radicchio, broccoli-carrot slaw, peppers, scallions, cilantro, raisins, ginger (if using), and peanuts, as well as sesame seeds.
2. In small bowl, whisk together sesame oil, tamari or coconut aminos, honey, rice vinegar, chilli paste, and black pepper to taste.
3. Add dressing to slaw and toss gently to combine.
Nutrition score per serving
252 calories, 15g fat (2.2g saturated), 29g carbs, 4g protein, 5g fibre, 140mg sodium.
BOOST YOUR HEALTH
Way too many late nights can leave you vulnerable to colds and flu. The cabbage, broccoli and ginger will power up your germ-fighting abilities.
Steak With Mediterranean Brussels Sprouts
SERVES: 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 1 HOUR 35 MINUTES (INCLUDING 1 HOUR MARINATING)
450g grass-fed flank steak, trimmed, Coarse kosher salt ,Freshly ground black pepper , ½ cup balsamic vinegar , ¼ cup olive oil , 1 tbsp Dijon mustard , 8 springs rosemary , 11 garlic cloves , 680g brussels sprouts, trimmed and halved , ¼ cup kalamata olives, pitted , 2 tbsp oil-packed, sun-dried tomatoes, minced , ½ tsp crushed red pepper flakes ,2 tbsp pine nuts.
1. Preheat oven to 205 deg C. Season steak on both sides with salt and pepper. In small bowl, whisk together quarter cup balsamic vinegar, two tablespoons olive oil and mustard. To ziplock bag, add steak, marinade, four sprigs rosemary and three garlic cloves (smashed). Toss gently to coat meat. Refrigerate for one hour.
2. In medium bowl, toss together brussels sprouts, olives, sundried tomatoes, and remaining rosemary, balsamic vinegar, garlic, and olive oil, as well as red pepper flakes, and salt and pepper to taste. Place mixture on sheet pan and roast for 10 to 15 minutes or until caramelised. Sprinkle with pine nuts one minute before brussels sprouts are finished.
3. To cook steak, preheat grill to medium high or set grill pan over medium-high heat. Remove steak from marinade, letting excess drip off , and grill for about four to five minutes per side or until barely charred and inside is still pink. Rest for 10 minutes, then slice across grain into 2.5cm strips. Serve with roasted brussels sprouts.
Nutrition score per serving
405 calories, 21g fat (4.1g saturated), 24g carbs, 32g.
FIGHT FATIGUE
The protein, iron and B12 in the beef will rev you up when you’re exhausted.
Healthy Herb And Fresh Veggie Frittata
SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
1 cup seasonal mushrooms (try button, cremini and chantarelle), chopped , ½ cup sliced leeks , 1 cup broccoli florets, roughly chopped , 1 tbsp plus a splash olive oil , Coarse kosher salt , Freshly ground black pepper , 8 large eggs ,½ cup canned artichoke hearts, roughly chopped , 1 tbsp finely chopped tarragon , 2 tsp finely chopped parsley , ¼ cup grated parmesan , 1 cup grape tomatoes , Microgreens or sprouts.
1. Preheat oven to 205 deg C. In ovenproof skillet or baking dish, toss together mushrooms, leeks, broccoli, one tablespoon olive oil, and salt and pepper to taste. Transfer pan to oven and bake for about 10 minutes or until vegetables are just done.
2. Meanwhile, in medium bowl, beat eggs and set aside. Remove pan from oven, reduce heat to 160 deg C, and sprinkle vegetables with artichokes, tarragon, parsley, and Parmesan. Pour eggs on top and return to oven. After eggs begin to set (about two minutes), remove pan, add grape tomatoes and return to oven. Bake for about eight to 10 minutes or until eggs are cooked through, and remove from oven.
3. Toss microgreens with splash of olive oil, salt and pepper. Top frittata with dressed greens.
Nutrition score per serving
260 calories, 17g fat (4.6g saturated), 10g carbs, 17g protein, 2g fibre, 737mg sodium.
REENERGISE AFTER A ROUGH NIGHT
As alcohol depletes your B vitamins, the eggs help replenish them. And the vegetables are rich in many nutrients your body needs to recover.
Harvest Beet And Baby Spinach Salad
SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 1 HOUR 20 MINUTES
900g baby or regular beets, in a variety of colours , ⅓ cup plus 1 tbsp olive oil , Coarse kosher salt , Freshly ground black pepper , 4 sprigs thyme, plus 1 tsp thyme leaves , ¼ cup apple cider vinegar, 2 tsp Dijon mustard ,1 tsp maple syrup , 1 tsp prepared horseradish , ½ tsp fennel seeds , 6 cups baby spinach , 1 large red apple, cored and cut into 1cm wedges , ¼ cup pomegranate seeds , ¼ cup raw or toasted shelled pistachios.
1. Preheat oven to 205 deg C. Place beets on large piece of aluminium foil, coat with one tablespoon olive oil and season with salt and pepper to taste. Add thyme sprigs and fold foil to make sealed packet. Bake until beets are forktender (about 30 minutes for baby beets; 75 minutes for medium to large beets). Remove beets from oven, cool and peel. Halve baby beets and cut larger ones into 1cm wedges.
2. In small bowl, whisk together vinegar and mustard. Continuing to whisk, slowly stream in remaining olive oil and then add maple syrup, thyme leaves, horseradish and fennel seeds. Season dressing with salt and pepper to taste.
3. In large bowl, toss beets, spinach and apples with dressing. Add pomegranate seeds and pistachios, and toss again to combine.
Nutrition score per serving
398 calories, 25g fat (3.5g saturated), 39g carbs, 8g protein, 11g fibre, 377mg sodium.
BEAT THE BLOAT
The fibre in apples helps flush out the digestive system, while a compound in the beets helps boost your liver’s natural detox process.
