Lunch-box Envy - Nutritious Salads to Impress!

Preparing delicious food in bulk for the week at work is one of the most important things you can do to make sure you make healthy choices and keep costs low. The key is to make meals that you look forward to devouring and will not lead you to be tempted by the vending machine/ McDonald's around the corner or spending $15 on a sandwich at the near-by deli/cafe.

Here are a couple of the salads (including my much-envied breakfast-in-a-jar) I have enjoyed in the last week...Inspired by the latest recipes in the August issue of the 'Cuisine' magazine.

Citrus Noodle Salad:

From Michael Van De Elzen's new book: 'Fast'.

Serves 6

1 Cucumber (de-seeded)

2c Mung Bean Sprouts

1/2c Edamame Beans (prepared)

1c Spring Onion (sliced)

1 Red Onion (sliced thinly)

1c Fresh Mint (chopped)

1c Fresh Coriander (chopped)

1 Head of Broccoli or 12 Stalks of Broccolini

200g Green Beans/Snow peas

1 Capsicum (sliced thinly)

1 500g Packet of Fresh Egg Noodles

12 Large whole prawns (uncooked) or 1c Cooked/Smoked Chicken (shredded)

1/3c Roasted Peanuts

2 Tbsp Black Sesame seeds (toasted)

Julienne carrots into 'noodles'. 

Peel the de-seeded and halved cucumber into ribbons. 

Combine carrots, cucumber, mung beans, edamame, spring onion, red onion and herbs,

Blanch the beans and broccoli. 

Prepare noodles as per package instructions. 

Stir fry prawns.

Dressing:

Juice of 3 Limes

Juice of 2 Lemons

Juice of 6 Mandarins

1 tsp Mustard Powder

1 Egg Yolk

125-250 ml Olive Oil

In a saucepan on low heat, combine the juices. Whisk in mustard powder and egg yolk vigorously. Slowly add in the oil, whisking to combine. Remove form the heat to cool.

In the bowl of prepared vegetables and herbs, add the cooked beans, broccoli, meat and noodles. Toss through the dressing.

Serve.

Multi-Grain Salad:

Serves 4

Carrot & Harissa Puree:

700g/6 Medium Carrots (peeled)

2 Garlic cloves (crushed)

1/3 cup Extra Virgin Olive Oil

1 Tbsp Harissa

1 tsp Salt

Boil carrots and garlic in salted water until tender.

Drain well and while still warm process with oil in blender.

Salad:

1/2c Mixed Quinoa (dry)

1/2c Millet (dry)

1/2c Mixed Seeds and Nuts (toasted) - I used Sliced Almonds, Sunflower and Pumpkin Seeds

1/8c Chia Seeds

4 Tbsp Preserved Lemon (finely diced)

4 Tbsp Dried Cranberries (or Currants/Dried Apricots/Dates etc...)

1c Fresh Parsley (roughly chopped)

2c Broccoli Florets (blanched)

Dressing:

2 Tbsp Pomegranate Molasses

1/2c Red Wine Vinegar

Zest and Juice of 1 Orange

125ml Olive Oil

Prepare quinoa and millet in the same saucepan or in your rice cooker using this method.

Once the grains are cooled, add in the rest of the salad ingredients.

Whisk together all the dressing ingredients then drizzle over the salad mix - toss.

Serve.

NOTE: The quinoa and millet can be changed out for pearl barley/brown rice/amaranth etc...

Dessert for Breakfast:

Salted Caramel, Spiced Pumpkin Overnight Dessert Oats:

Yield: 4 servings

Ingredients 

Step 1:

2 cup Pureed Pumpkin (steam/boil fresh pumpkin until tender and puree with the milk)

3-4 tbs Unsweetened Almond Milk (or other milk of your choice)

1 scoop Vanilla Protein Powder 

1 tsp Chia Seeds  

1 tsp Flaxmeal

1/2 tsp Cinnamon

1/4 tsp Nutmeg

   

Step 2:

1 tsp Molasses (to taste, I use 2 tsp) or 1 Tbsp Sugar Free Maple Syrup

4 Tbsp Salted Caramel Sugar Free Torani Syrup

3/4 cup Whole Rolled Oats

1/4 cup Dried Cranberries/Raisins/Sultanas

1 Tbsp Raw Pecans/Walnuts, chopped (optional)

Instructions

1. In a bowl , mix together the pumpkin and protein powder. Add in the chia, flax/linseeds and spices and stir again.

2.  Add the Step 2 ingredients and stir again (you can add the cranberries and pecans later if you want). Cover with plastic wrap and let sit in the fridge overnight. Enjoy first thing the next morning!

I like to layer this up with Chocolate dairy food, sliced banana and low fat Greek yoghurt, topped with a sprinkle of my favourite cereal at the moment.

This Month’s Favs:

Banana Bites - my go to sweet treat at night :)

 

Chia puddings

Cravelife online magazine - healthy recipes

Vitalzing  - a NZ owned and operated brand that creates healthy, effective drinks for health, energy, sports and beauty.

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International Cake Day (20th July) - Enough Said...

“20 July 2011 kicked off the first celebration of the International Cake Day established in the Kingdom of Love. This sweet summer holiday is dedicated to friendship and peace between people, countries and nations. The motto of the holiday is I CAKE YOU.”

http://www.kingdomoflove.org/kingdom_cake_day_en.html

I love any excuse to bake and this Sunday the 20th is International Cake Day....I took this as a challenge to try some cakes with unexpected twists. Curry and chilli in cake...turns out they are delicious! Tried and tested by my friends and family this weekend, and have my seal of approval. 

Are you brave enough to give these a go?

NOTE: I use 'chia/flax eggs' in my baking as they are cheaper, nutrient dense and provide a vegan option for baking. Don't be scared of using this option. These little seeds are super good for you and is a great way to cut some calories in your baking. 

Chilli Chocolate Cake:

Makes 1 standard sized cake:

Ingredients:

200g dark chocolate, melted (I used half 90% dark Lindt and 70% dark Cadbury)

200g fat-free, Greek yoghurt - Applesauce for vegan (I love Lite Greek by Meadow Fresh or Low fat Greek by Cyclops)

50ml vegetable oil – (I’m loving Olivado Omega Plus Blended Oil at the moment)

150g soft brown sugar (I used a mix of coconut, erythritol and powdered stevia)

100g ground almonds

5ml dried chilli flakes (recipe says 10ml but it was quite hot so I suggest half the amount)

30ml cocoa powder (Blooker Cacao is my preference) 

50g unsweetened desiccated/shredded coconut

4 large eggs - or chia eggs for vegan - I used two whole eggs and two 'chia eggs'.

140g cake flour (I used a blend of wheat and spelt)

10ml baking powder

Method:

1. Preheat the oven to 180ºC and grease and line a cake pan with baking paper.

2. Combine the melted chocolate, yogurt, vegetable oil, sugar, ground almonds, chilli flakes, coconut and cocoa powder in a food processor. Blend until smooth.

3. Add the eggs one by one whilst blending. Add the flour and baking powder, blend until well incorporated.

4. Pour the batter into the prepared tin and bake for 20-25 minutes until a skewer inserted comes out clean.

Curry Coconut Banana Cake:

http://jessthomson.wordpress.com/2007/08/22/the-genesis-of-a-coffee-cake/

12 servings.

Toast the coconut in a dry pan over medium heat on stove top or in the oven spread on a tray – toast until lightly golden brown.

For topping:

3 Tbsp (packed) brown/coconut sugar

1/2 cup toasted unsweetened coconut flakes

1/2 teaspoon curry powder

1 teaspoon ground cinnamon

For cake batter:

2 3/4 cup white whole wheat flour

2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon curry powder

1/2 teaspoon ground cinnamon

3/4 cup toasted unsweetened coconut flakes

2 large eggs

1/3 cup sugar (Use Natvia or Erythritol for low sugar option)

1/2 cup (packed) brown sugar (Coconut sugar for low gi)

1 teaspoon vanilla extract

1/2 cup low fat Greek yoghurt/sour cream

3 large/4 medium very ripe bananas, mashed

2/3 cup light coconut milk

1/4 cup oil - coconut/flax/hemp etc...

Method:

1. Preheat the oven to 180C and position the rack in the middle of the oven.

2. Spray oil and flour a 10-inch/25-cm tube pan/Bundt tin and set aside.

3. Mix the topping ingredients together in a small bowl, and set aside.

4. Next, make the batter: Whisk the flour, baking powder, salt, curry, cinnamon and coconut in a mixing bowl, and set aside.

5. In the work bowl of a stand mixer fitted with the paddle attachment, cream the eggs and both sugars together until light, about 3 minutes on medium speed.

6. Add the remaining wet ingredients, and mix until well blended.

7. Add the flour mixture in three separate parts, mixing on low speed between each addition until incorporated.

8. Scrape down the sides of the bowl with a spatula, and mix again.

9. Sprinkle half the topping mixture in the base of the tin. Pour half the batter into the prepared pan, sprinkle the rest of the topping over the batter, then top with remainder of the cake batter and bake for 45 to 55 minutes, until the top is cracked and the cake tests clean with a wooden skewer.

10. Let the cake cool for 10 minutes in the pan, then run a small knife around the edges, and invert the cake first onto a large plate, then right-side up onto a serving platter, reserving as much crumble topping as possible. Serve warm or at room temperature (with coconut milk/cream icing drizzle).

I’m loving right now:

• Vriberry (at Fresh Choice Merivale)/She chocolate: chocolate rolled blackcurrants
• Olivado Omega Blend oil – flaxseed, olive and avocado oil
• Honest Organics NZ - https://www.facebook.com/honestorganic, https://honestorganics.squarespace.com/

GF | DF | V | REFINED SUGAR FREE ☮

Chia bowls • Raw treats • Seed Cereal

Sweeteners used are dates, 100% pure maple syrup and coconut sugar.

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International Sushi Day!

I LOVE sushi! But I hate the guilt that comes with consuming the load of carbs and high sodium and sugar content of the sushi you get from the restaurants/food courts etc.

For some advise on choosing the best option when eating sushi out, check this guide out.

I thought I would share my tasty crowd-pleasing 'clean' sushi and even throw in a completely rice free option if you are on a raw/paleo diet. These recipes are flexible to dietary requirements and personal tastes - all fillings are optional and interchangeable.

I took the quinoa brown rice sushi to a party last week and they were a hit with all types! I promise they are delicious and so easy to make.

Happy Sushi Day!

Be brave and give these a go...

Clean:

Quinoa and Brown Rice Sushi:

Makes 4 vegetable rolls and 2 salmon rolls

§  1/2 cup long grain brown rice

§  1/3 cup any colour quinoa

§  2 tablespoons rice vinegar*

§  1 teaspoon sugar/stevia

§  3 nori sheets

§  1 teaspoon wasabi, optional

§  1 small Lebanese cucumber, sliced

§  3/4 medium avocado, sliced

§  1 carrot, peeled and grated

§  1 medium beetroot (120g), peeled and grated or roasted and sliced

§  1 1/2 tablespoons toasted sesame seeds/tamari roasted seeds

§  50g (approx.) raw/smoked salmon (use sushi grade salmon if available)

Directions:

1. Start by cooking both the quinoa and brown rice.
2. To cook brown rice, measure out, put into a sieve and rinse.  Transfer into a small saucepan with 2 cups water, place lid on saucepan and bring to the boil.  Lower the heat to a simmer and cook for 30-40 minutes (check packet for cooking time as it varies greatly with brown rice from 25-50 minutes).
3. To cook quinoa, measure out and place in a sieve and rinse well.  Transfer into a small saucepan with 2/3 cup water, place lid on saucepan and bring to the boil.  Lower the heat to a simmer and cook for 15-18 minutes.  When cooked, fluff with a fork.
4. Mix together hot rice, hot quinoa, rice vinegar and sugar.  Set aside to cool.
5. While you are waiting for the rice mixture to cool, prepare the fillings.
6. Place a sushi bamboo mat down on your bench with the slats running horizontally.  Have a small bowl of water close by.
7. Place nori sheet on sushi mat with the shiny side down. Option: using the back of a teaspoon, spread a small amount of wasabi along the front edge of the nori sheet.
8. Measure out approx. 1 cup of the quinoa and rice mix and using wet hands, spread it evenly over the front ¾ of the nori sheet, leaving at least a 3cm-wide border along the edge furthest from you.
9. For the vegetable sushi:  Place cucumber along the front edge on top of the quinoa and rice, then follow with avocado, carrot, beetroot and lastly sprinkle with seeds
10. Roll nori sheet up.  Use your thumbs and forefingers to pick up the edge of the mat closest to you. Use your other fingers to hold the filling while rolling the mat over to enclose the nori sheet around the filling. Gently pull the mat as you go to create a firm roll.
11. When it is half rolled up, dip one of your hands in water and wet the end of the nori sheet. Continue rolling until all the quinoa is covered with the nori and you should have a neat roll.
12. Repeat with vegetable filling, then with salmon filling.
13. When complete, you will have 2 very long vegie rolls and 1 long salmon roll.  Cut the rolls in half (to make 4 vegie rolls and 2 salmon rolls) or in bite sized pieces.
14. Serve with soy dipping sauce. 

Per Serve (vegetable roll):  674kJ or 160 calories; P 5g Fat 6.8g SFat 1.3g CHO 25g Fibre 4g

Per Serve (salmon roll):  742kJ or 177 calories; P 9g Fat 8.5g SFat 1.7g CHO 22g Fibre 3g

*Rice vinegar and Sushi bamboo mats are available from the supermarket in the Asian section or at any specialty Asian supermarket (e.g. Kosco).

Paleo Rolls:

http://steakandsass.com/2013/05/07/paleo-maki-rolls-asian-slaw/

Makes 8 maki rolls, feeds 4

For  the cauliflower sushi rice

•  650g fresh cauliflower
• 2 tbs (about) white vinegar
• 1/2 tbs stevia or honey (optional)
• 1/4 tbs salt

For the filling

• 200g fresh sashimi-grade salmon or other fish or cooked chicken, sliced thinly (Tofu for vegetarian)
• Omelette (2 eggs + Tbsp soy/tamari)
• 1 avocado, sliced
• Cabbage
• 1 Carrot, julienned
• Radishes, sliced thinly
• 1 cucumber, julienned
• 2 spring onions, julienned

·         8 sheets of nori

Directions:

1. Rice your cauliflower in a food processor by pulsing several times until it breaks down into small particles that look like rice. Alternatively, grate carefully and avoid cauliflower missiles.
2. Sautee your cauliflower on gentle heat with the vinegar, sweetener (if using), and salt. Adjust to your liking. Set aside to cool.
3. Lay your nori sheet over a bamboo mat with the shiny side facing down (because it’s prettier that way). If you don’t have a bamboo mat, a moistened tea towel works fine.
4. Arrange about 3 tablespoons of cauliflower rice over the nori, leaving a gap on all sides. Have a bowl of water handy to get the rice off your fingers.
5. Arrange a line of your filling over the 'rice'. Salmon first, then cucumber, then avocado and any other of the options you may like. Do not overfill.
6. Start to roll your sushi by turning the bamboo mat or tea towel in on itself once, push down and outwards all along the length of the roll. Pulling the mat or towel straight across the roll like along the wheels of a tank, repeat the securing. Then rolling. Securing and rolling. Secure and roll.
7. Slice with a sharp knife and serve with Tahini sauce

Tahini sauce:

• 2 tablespoons tahini
• 1 tablespoon miso
• 2 tablespoons peeled ginger root
• 1 tablespoon tamari
• 1 tablespoon agave nectar/honey
• 1/8 cup water (more or less)

Things I'm loving this month:

• Henry Langdon Cocoa and Chai Spice is sugar free and delicious! I have it with some vanilla extract and a slosh of trim milk…so warming on these cold Winter days. Buy from Traiteur in Merivale Christchurch. 

http://www.henrylangdon.com/Cocoa-and-Chai-3/Cocoa-and-Chai-Spice-22/

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