The Nutrition Circle - RECIPES - The Nutrition Circle

PLANTIFUL BURRITO BOWL

26/8/2021

SERVES: 4
SKILL: Medium

INGREDIENTS:
Olive oil
1 x medium sweet potato, diced into 1cm
440g can corn kernels, drained
500g lean beef mince
25g reduced salt burrito seasoning
1 small onion, finely diced
1 clove garlic, crushed
250g microwave pouch of ancient grains & rice
1 avocado, diced
1/4 cabbage or lettuce, shredded
2 x tomatoes, diced
440g black beans, drained
300g jar tomato salsa
1 bunch coriander

DRESSING:
1 x lemon
1 cup plain Greek yoghurt

METHOD:
1. Preheat oven to 220 degrees celsius. Place sweet potato on a lined baking tray, drizzle with olive oil and roast for 30 minutes.

2. In a medium fry pan, cook the corn kernels until slightly charred and transfer to a bowl. Return the pan to the heat and add a drizzle of olive oil. Add onion, cook until softened, then add garlic and cook for a further 1 minute. Add mince to the pan, breaking it up so it's cooked until browned. Add the burrito seasoning and stir through and take off the heat.

3. Cook the microwave rice pouch according to the packet instructions.

4. To make the dressing, add the zest of 1 lemon and juice of half the lemon to the yoghurt.Mix and set aside.

5. To assemble your burrito bowl, starting by adding the grain and mince, then top with sweet potato, kidney beans*, avocado, fresh tomato, corn, cabbage/lettuce, sals and coriander. Dollop the yoghurt dressing on top and enjoy!

* Kidney beans can be added when cooking the mince mixture at the same time as the seasoning.

PEANUT BUTTER FILLED DATES

3/8/2021

SERVE: 12
SKILLS: Easy

Ingredients:
12 Medjool Dates, pitted
4 tablespoons 100% peanut butter
200g dark cooking chocolate, chopped
1/4 cup chopped unsalted peanuts

Method:
1. Fill each date with 1/2 teaspoon of peanut butter. Set on a baking tray lined with paper and freeze for 10-15 minutes

2. Meanwhile, melt the chocolate in a glass bowl over a saucepan of simmering water (make sure the bowl doesn't touch the water!)

3. Dip each date into the chocolate to cover it completely and lay back on the baking tray. Sprinkle a few chopped peanuts on top and place the tray in the fridge for 30 minutes until the chocolate is set. Enjoy!

SALTED CARAMEL BLISS BALLS (4 ingredients)

7/10/2020

MAKES: 11 (large) or 14 (small)
SKILL: Easy

Ingredients:
1 cup pitted dates⁠
1 cup almonds or almond meal⁠
1/4 cup desiccated coconut, plus more for rolling⁠
1/4 tsp salt⁠ to edit

Method:
1. Soak the dates in boiling water for 5 minutes, then drain.⁠
2. Add everything to a food processor, blitz until it forms a dough.⁠
3. Roll into balls and then coat with coconut.⁠
4. Store in the fridge (or freeze for later).⁠

ROAST VEG & COUSCOUS SALAD

18/8/2020

SERVES: 2
SKILL: Easy

Ingredients:
1 medium sweet potato, peeled & diced
2 beetroots, peeled & diced
1 zucchini, diced
1 red capsicum, diced
1 red onion, cut into chunks
1 large carrot, cut into chunks
1/2 cup couscous
2 cups baby spinach leaves
3 tbsp olive oil
1 tbsp Balsamic vinegar
50g feta

Method:
1. Preheat oven to 180 degrees.
2. In a large bowl, toss all of the cut vegetables with 1 tbsp olive oil. Season with salt and pepper.
3. Lay the vegetables flat in a roasting tray and bake for 20 minutes, or until vegetables are cooked.
4. Cook couscous according to the packet instructions.
5. Combine the vegetables, couscous and spinach in a large bowl and drizzle with remaining oil and balsamic vinegar. Toss gently and crumble feta over the top. Serve!

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CHICKEN PAELLA (5 ingredients)

20/7/2020

SERVES: 4
SKILL: Easy

Ingredients:
250g pouch microwavable ancient grains
2 chicken breasts, sliced or diced
Hot Cajun or Moroccan spice mix
1kg bag of frozen mixed vegetables (chunky or diced)
400g tin of crushed tomatoes⁠

Method:
1. Mix the Hot Cajun or Moroccan spice to chicken. Coat to your liking.
2. Heat a large pan on medium heat. Add some oil and add chicken. Fry until brown.
3. Meanwhile, heat the microwavable rice pouch as per instructions.
4. Add the can of tinned tomatoes to the chicken and stir through.
5. Add the rice to the pan, followed by the bag of frozen vegetables and stir. Cover the pan with a lid and turn down the heat to low, simmering for 5-8 minutes.
6. Remove lid and mix gently, making sure most of the liquid has been absorbed by the rice. Season with salt and pepper and serve.

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PANKO CHICKEN & ROAST VEG SALAD

20/7/2020

SERVE: 2
SKILL: Easy

Ingredients:
2 x boneless chicken thighs
1/4 cup Panko crumbs
3 tbsp grated parmesan cheese
2 tbsp Dijon mustard
3 cups baby spinach
1 beetroot
1 zucchini
1 small sweet potato
Extra virgin olive oil
Balsamic vinegar
Salt & pepper, to season

Method:
1. Preheat oven to 180 degrees
2. Dice beetroot, sweet pot, zucchini into cubes. Toss in olive oil, season with salt and pepper and lay on a tray. Bake for 20 minutes.
3. Bash chicken thighs between baking paper with a rolling pin then lay flat on another baking tray.
4. In a bowl, mix Panko breadcrumbs with a good handful of grated Parmesan.
5. Coat each chicken fillets with Dijon mustard and then sprinkle the crumbs on top. Pat down so they stick.
6. Drizzle the chicken with a little oil and bake for 15 minutes or until cooked through.
7. Remove veggies from oven, add to baby spinach leaves and drizzle a bit of balsamic vinegar. Toss gently.
8. Serve with crispy chicken on bed of warm salad.

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HEALTHY BANANA & WALNUT MUFFINS

20/7/2020

SERVES: 12
SKILL: Easy

Ingredients:
1/3 cup of Extra Virgin Olive Oil
1/2 cup of honey
2 eggs
3 ripe bananas (mashed)
1/4 cup crushed walnuts
1/4 cup of milk
1 tsp of cinnamon
1 tsp of baking soda
1 tsp of vanilla extract
Pinch of salt
1.75 cups of wholemeal flour

Method:
1. Preheat oven to 170 degrees. Grease or line muffin tray with paper.
2. Whisk together oil and honey. Add in eggs and whisk again to combine.
3. Add mashed bananas, milk, cinnamon, baking soda, walnuts, vanilla extract and a pinch of salt.
5. Stir through wholemeal flour until just combined. Do not overmix otherwise your muffins will be tough.
6. Divide mixture between muffin tin and bake for 25 minutes. Once cooked leave to cool in the muffin tin for 10 minutes before removing.

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FANCIFUL FALAFEL BOWL

15/1/2020

SERVE: 1
SKILL: Easy
COOK TIME: 3 mins

Ingredients:
4 ready made falafels
1 tbsp hommus dip
1 microwavable cup brown rice
1 cup pre-prepared kale slaw mix
1/2 avocado, sliced

Method:
1. Cook the rice in the microwave according to packet instructions.
2. Heat falafels in the microwave for 30 seconds.
3. Assemble your bowl, starting with rice, kale slaw, avocado slices and falafels. Finish with a dollop of hommus on top.
4. Mix up and enjoy!

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PEPPERED PORK + SLAW

14/1/2020

SERVE: 4
SKILL: Easy
COOK TIME: 25 min

Ingredients:
2 x 120g pork loin steaks
Pinch chilli flakes
1 apple, grated
2 cups of shredded red cabbage
1 large carrot, grated
2 tbsp chopped mint
1/4 cup natural plain yoghurt
1 tsp honey

Method:
1. Brush the pork lightly with olive oil. Rub it with the chilli flakes, salt & pepper.
2. Preheat a griddle plan or BBQ to high and cook the pork loins for 3 minutes each side, or until cooked to your liking. Leave to rest for at least 4 minutes, covered loosely with foil.
3. Combine the yoghurt and honey in a large bowl. Add the cabbage, carrot, apple and mint. Toss to combine and serve with pork steaks.

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SUPER QUICK TOFU + SOBA NOODLES

13/1/2020

SERVE: 4
SKILL: Medium
COOK TIME: 30 mins

Ingredients:
180g Soba Noodle (shelf stable)
300g firm tofu, cut into small cubes
1/4 cup Teriyaki marinade
3 tsp sesame oil
1 tbsp grated ginger
1 garlic clove, crushed
2 bunches broccolini
1 ripe avocado, sliced
1 cup frozen shelled edamame beans (thaw)
2 spring onions, sliced for garnish

Method:
1. Place noodles in a bowl and pour boiling water until noodles are covered. Let to sit for 2-3 minutes and then drain. Rinse under cold water to stop them from sticking.
2. Heat 2 teaspoons of sesame oil in a large frypan on medium heat. Add the tofu cubes, and stir fry to ensure all sides become golden. Reduce the heat, add the teriyaki sauce and toss until all the tofu is coated for about another 30 seconds. Remove the tofu and set aside.
3. Increase the heat to high, and add the remaining one teaspoon of sesame oil, garlic, ginger and broccolini to the pan. Stir fry for 2-3 minutes or until the broccolini becomes vibrant in colour.
4. Divide the noodles between 4 bowls and top each bowl with tofu, broccolini and edamame beans. Add the avocado on top and garnish with spring onions to finish.

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Imagine courtesy of Healthy Food Guide

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