Green protein jar salad
Makes 2 (1 ℓ) jar salads
Prep time 5 min
Cook time 5 min
INGREDIENTS
For the sauce
1 avocado
1 lemon, juiced
1/4 cup basil pesto
1/2 cup water
400 g baby-marrow
Noodles, kept raw
To assemble
200 g fresh tuna
Oil for frying
1 cup fresh rocket leaves
1 cup exotic tomatoes, halved
2 feta wheels, cubed
METHOD
For the sauce
1. Blend avo, lemon juice, pesto and water to make a sauce and transfer into a bowl, then add the baby-marrow noodles and toss through the sauce using a fork.
To serve
1. Cut the tuna into slices and lightly sear in a frying pan with oil, and salt and pepper.
2. Fill the jars by adding a layer each of noodles, tuna, rocket, tomatoes and feta.
Tip: Use a vegetable peeler to make the baby-marrow noodles
Vegetarian wrap
Makes 4
Prep time 5 min
Cook time 10 min
INGREDIENTS
For the filling
2 cups sweetcorn, cooked
2 cups baby spinach
1 cup brown rice, cooked
1 can red kidney beans, drained
3 tbsp olive oil, to dress
Salt and pepper, to taste
For the dressing
1/4 cup mayonnaise
1/4 cup coriander, chopped
Juice and zest of 2 limes
To serve
4 wholewheat wraps, toasted
2 cups Cheddar, sliced
METHOD
For the filling
1. In a large bowl, mix all the ingredients together and season.
For the dressing
1. Add all the ingredients to a bowl and mix together. Set aside.
To serve
1. Spoon the filling on to the centre of the wraps and add a dollop of the dressing. Place a few cheese slices on top, then wrap and serve.
Tip: Substitute red kidney beans with chickpeas for variety
Crispy coconut chicken with black rice & broccoli slaw
Makes 4 meals
Prep time 20 minutes
Cook time 30 minutes
INGREDIENTS
For the chicken
1/2 cup of flour
1/2 cup desiccated coconut
1 tsp paprika
1 tsp Italian seasoning mix
4 chicken breasts, halved
2 eggs, whisked
1/2 cup oil, for cooking
For the rice
2 cups black rice
2 cups water
1/4 cup chopped fresh ginger
For the slaw
200 g Tenderstem broccoli, halved
3 tbsp smooth cottage cheese
1 tbsp white-wine vinegar
To serve
Coconut flakes, toasted
METHOD
For the chicken
1. Preheat oven to 180°C.
2. In a large bowl, mix all the dry ingredients to make a coating for the chicken.
3. Dip the chicken into the egg, and dredge with the coating mixture.
4. Heat the oil in a large pan and fry chicken for 5 minutes on each side until golden.
5. Transfer to a roasting tray and bake for 10 minutes.
For the rice
1. In a large pot add all the ingredients.
2. Allow the rice to come to a boil and simmer for 25 minutes.
For the slaw
1. In a large bowl mix all the ingredients and set aside.
To serve
1. Serve chicken with black rice and
broccoli slaw and garnish with toasted coconut flakes.
Tip: For a healthier option, bake the chicken breasts at 180°C for 30 minutes
Minute steak spring rolls with peanut sauce
Makes 8 wraps
Prep time 20 min
Cook time 25 min
INGREDIENTS
For the steaks and sauce
6 minute steaks, cut into 6 cm strips
1/2 cup hoisin sauce
1/2 cup soy sauce
3 tbsp oil, for frying
1/2 cup water
1/2 cup peanut butter
For the pickled cabbage
1/4 red cabbage, shredded
1/2 cup red wine vinegar
2 tbsp honey
To serve
8 rice paper rolls
Hot water
1 cucumber, cut into matchsticks
2 carrots, cut into matchsticks
Handful fresh parsley
METHOD
For the steaks and sauce
1. Marinate the steak pieces in hoisin and soy sauce for 15 minutes.
2. Heat up a deep-based pan with oil and flash fry the strips for 2 minutes on a high heat. Remove the meat from the pan, and deglaze the pan with water.
3. Add the peanut butter and allow the sauce to reduce slightly for 20 minutes on a medium to high heat. Set aside.
For the pickled cabbage
1. Place red cabbage in vinegar and honey to lightly pickle.
To serve
1. Soak rice paper sheets in hot water to soften.
2. Fill the centre with steak, pickled cabbage, cucumber, carrots and parsley and roll them up.
3. Garnish with parsley and serve with peanut sauce.
Tip: Out of honey? Substitute with sugar to make the pickle
Add an extra nutrient boost with this green smoothie
Makes 4
INGREDIENTS
1/2 cup coconut water or milk / 2 tbsp protein powder /2 handfuls of greens (such as kale or spinach) / 1 large frozen banana / 1 tbsp flaxseed, sunflower seeds or cacao nibs
METHOD
1. Place all the ingredients, except the seeds or cacao nibs in a blender.
2. Blend until smooth, adjusting the consistency with more water or milk if necessary. Then stir in seeds or nibs.
