Healthy doesn’t have to mean tasteless and boring. These delicious recipes prove you can do nutritious and delicious at the same time!
Avocado Naan With Pumpkin, Feta & Swiss Chard
Prep 30 mins (plus proving) / Cook 25 mins / Serves 4
150 ml lukewarm water 1 tsp caster sugar, plus 1 tsp extra 7 g sachet dried yeast 3 cups bread flour ½ tsp salt 1 ripe avocado, seeded, mashed 1 egg, lightly beaten 2 tbsps olive oil 1 kg pumpkin, peeled, thinly sliced 1 bunch Swiss chard, stems removed, blanched ½ cup extra virgin olive oil 4 garlic cloves, crushed 250 g punnet cherry tomatoes, halved 180 g tub goat’s feta 2 tbsps pepitas 1 tsp sumac Micro red radish leaves, to serve
1. In a jug, combine milk, sugar and yeast. Set aside 10 mins until frothy.
2. Sift flour and salt into a large bowl. Stir in extra sugar. Add avocado, egg, olive oil and yeast mixture. Mix the ingredients to make dough.
3. Turn onto a lightly floured surface. Knead 10 mins until smooth and elastic. Transfer to an oiled bowl, cover and set aside in a warm place to prove 1 hour (it will double in size).
4. Place pumpkin slices in a steamer basket over a saucepan of simmering water. Steam 2 to 3 mins until just tender. Set aside.
5. Roughly chop chard and place in a large bowl. In a small bowl, combine olive oil and garlic. Toss through chard.
6. Preheat oven to very hot, 220 C. Preheat two oven trays.
7. Punch dough down and knead for a few minutes until smooth. Divide into four portions. Roll each into a rectangle shape about 25 cm long and transfer to a sheet of paper. Lift paper onto preheated trays.
8. Bake two at a time, 3 to 5 mins until puffed and starting to turn golden. Top each with pumpkin, tomatoes, crumbled feta, and pepitas. Sprinkle with sumac. Bake 4 to 5 mins until golden. Serve scattered with chard and micro leaves.
Avocado, Pumpkin & Swiss Chard
Avocados contain more potassium than bananas and are loaded with heart-healthy monounsaturated fatty acids. Pumpkins’ vitamin A is good for eyes, skin, teeth and bones. Chard provides a unique source of phytonutrients called betalains, which have anti-inflammatory properties and help in detoxification.
TIP: Squeeze the grated carrot before adding to the mixture, to remove any excess moisture.
These mustard-sized seeds are packed with nutritious goodness. Just two spoonfuls provide as much calcium as a cup of milk and twice as much iron and magnesium compared to a cup of spinach.
Spaghetti With Chia & Beef Meatballs
Prep 20 mins (plus resting) / Cook 15 mins / Serves 4
¼ cup chia seeds ½ cup water 500 g lean beef mince 1 cup basil leaves, chopped, plus extra leaves to serve 1 carrot, finely grated (see tip) 2 tbsps Worcestershire sauce 1 egg, lightly beaten 3 eschalots, finely chopped 2 garlic cloves, crushed 400 g spaghetti 2 tbsps olive oil 500 g Napoletana pasta sauce 1 head broccoli, cut into florets ½ cup finely grated Parmesan
1. In a bowl, combine chia seeds and water. Set aside 30 mins until all water has been absorbed.
2. Add mince, half basil, carrot, sauce, egg, eschalots, and garlic to chia. Season and stir well. Roll 24 balls.
3. In a large frying pan, heat oil on high. Cook meatballs in two batches, 3 to 4 mins each, stirring until browned.
4. Return all meatballs to pan. Add pasta sauce and broccoli. Bring to the boil, then reduce heat to low. Simmer, covered, 4 to 5 mins, until meatballs are cooked and broccoli is tender. Stir in half Parmesan and remaining basil.
5. In a large saucepan of boiling salted water, cook pasta following packet instructions. 6. Serve the meatballs on a bed of spaghetti topped with extra basil leaves and Parmesan.
Brown Rice & Cauliflower
Brown rice is high in fibre and is also a low-glycemic protein, which helps keep blood sugar levels under control. Cauliflower is rich in vitamins and minerals and its Sulforaphane has been found to improve blood pressure and kidney function. It also contains choline, which aids brain function.
Prawn & Brown Rice Frittata
Prep 15 mins / Cook 30 mins / Serves 4
1 cup cooked brown rice ½ cauliflower, cut into florets 1 dried chorizo, finely chopped 1 red capsicum, seeded, chopped 1 red onion, finely chopped 3 garlic cloves, crushed 3 tsps smoked paprika 500 g green prawns, peeled, tails intact 6 eggs, lightly beaten Micro herbs, lemon wedges, rocket salad, to serve
1. Place cauliflower in a steamer basket over a large saucepan of simmering water. Steam 4 to 5 mins until just tender. Set aside.
2. Heat a 30 cm ovenproof frying pan on medium. Saute chorizo 4 to 5 mins until browned and oil is released. Add capsicum, onion and garlic and cook 3 to 4 mins until softened. Mix in paprika, cook 1 min. Stir in rice to combine. Preheat grill to high.
3. Scatter prawns and cauliflower over rice mixture in pan. Pour over eggs and cook on low 8 to 10 mins until starting to set around edges.
4. Transfer to grill, cook 4 to 5 mins until frittata is set and prawns are cooked, Scatter with micro herbs and serve with lemon and salad.
TIP: If fresh cherries are unavailable, use strawberries.
These supergrains are high in fibre, magnesium and contain all nine essential amino acids. It is a great gluten-free alternative to starchy grains. Switching to quinoa from regular rice significantly reduces blood sugar, insulin and triglyceride levels.
Beef & Cherry Quinoa Salad
Prep 20 mins / Cook 20 mins (plus marinating) / Makes 4
2 tbsps extra virgin olive oil 2 tbsps baharat (Middle Eastern spice mix) 750 g beef rump steaks 2 cups water 1 cup quinoa 150 g green beans, sliced 1 cup pitted cherries, halved (see tip) 2 celery sticks, sliced ½ cup chopped walnuts, toasted, plus extra to serve ½ red onion, finely sliced 1 bunch mint, leaves picked, plus extra to serve 2 tbsps caster sugar Pinch of salt 1/3 cup raspberry-wine vinegar, extra walnuts and mint leaves, to garnish
1. In a non-metallic bowl, combine oil and spice with beef. Toss to coat. Cover and marinate 30 mins.
2. In a medium saucepan, combine water and quinoa on high. Bring to a boil, reduce heat to low and simmer, covered, 15 mins until tender and water has absorbed. Transfer to a large bowl.
3. In a small saucepan of boiling, salted water, blanch beans until tender. Drain and refresh. Add quinoa with cherries, celery, walnuts and onion.
4. In a mortar and pestle, pound mint, sugar and salt. Add vinegar.
5. Meanwhile, preheat a barbeque or chargrill pan on high. Cook beef 3 mins each side or until cooked to taste. Transfer to a plate. Rest, loosely covered with foil, 5 mins.
6. Serve beef sliced, on a bed of salad. Scatter with extra walnuts and mint leaves. Accompany with mint dressing on the side. W
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