Nutritious Recipes
Eating nutritious food can be easy and tasty and will give your body the fuel that it needs to keep your energy levels up and your immune system strong.
Wendy Hill, our naturopathic nutritionist, has kindly shared 3 of her fabulous salad recipes with us and we’d also recommend making your own hummus. The recipes are straightforward and you can adapt them to suit you. (Or to suit whatever you have in your fridge!)
If you would like some personalised advice from Wendy, please get in touch.
The recipes are:
Burrito bowl mason jar
Kale, salmon and beet salad
Strawberry kiwi salad
Hummus
Here’s how to make each one:
1. Burrito Bowl Mason Jar
Takes about 25 minutes, 4 servings. It will keep in the fridge for up to 3 days.
Ingredients
1 cup Quinoa
2 cups Water
454grams Extra Lean Minced Chicken
1/2 cup Salsa
2 Avocados (peeled and diced)
2 Tomatoes (diced)
1 cup Baby Spinach (chopped)
2 cups Black Beans (cooked, drained and rinsed)
1 Lime (juiced)
Sea Salt & Black Pepper (to taste)
Directions
- Place the quinoa and water in a saucepan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer and cover. Let simmer for 12 minutes or until all water is absorbed. Remove from heat, fluff with a fork and set aside.
- Cook your extra lean minced chicken over medium heat in a non-stick frying pan. Season with a bit of salt and pepper and stir occasionally until cooked through.
- Assemble your burrito bowl mason jars by placing avocado in the bottom with a splash of lime juice. Top with a couple of tablespoons of salsa. Next add in your quinoa, cooked chicken, diced tomatoes, spinach and top with black beans. Seal with a lid. When ready to eat, shake well and dump into a bowl.
Enjoy!
Refrigerate in an airtight container for up to three days.
We used 16 fl oz (500 ml) mason jars. One mason jar is one serving.
2. Kale, Salmon and Beet Salad
Serves 4 and takes about 50 minutes. Any leftovers can be kept in the fridge for up to three days.
Ingredients
4 Beetroot (skin on, washed)
2 tbsp Extra Virgin Olive Oil
1 tbsp Apple Cider Vinegar
1/2 tsp Raw Honey
1/8 tsp Sea Salt
8 cups Kale Leaves (finely shredded)
1/4 cup Radishes (thinly sliced)
283g Tinned Wild Salmon
Directions
- Preheat the oven to 220°C (425°F). Wrap the beetroot in foil and bake for 40 to 45 minutes, or until cooked through. Remove the beets from the oven and let them cool. Once cooled, peel and slice into quarters.
- While the beets cook, make the dressing in a small bowl by whisking together the olive oil, apple cider vinegar, honey and sea salt. Set aside.
- Add the kale to a bowl and add half of the dressing, using your hands to massage it into the kale leaves. Then add the radishes, salmon and beets. Drizzle the remaining dressing on top.
Serve and enjoy!
Notes
- Refrigerate in an airtight container for up to three days.
- Add pickled onions or your favourite nuts and seeds.
- Use tinned tuna or sardines if you don’t have any salmon.
3. Strawberry Kiwi Salad
Super quick and super healthy, this is a lovely salad for the summer months. Takes 5 minutes and serves 2.
Ingredients
1 1/2 tbsp Apple Cider Vinegar
1 1/2 tbsp Extra Virgin Olive Oil
1 1/2 tbsp Maple Syrup
Sea Salt & Black Pepper (to taste)
4 cups Mixed Greens
1 cup Strawberries (chopped)
2 Kiwi (peeled and chopped)
2 tbsp Sunflower Seeds
Directions
- In a small bowl combine the apple cider vinegar, olive oil, and maple syrup. Season with salt and pepper. Stir well.
- Divide the mixed greens between bowls and top with the chopped strawberries, kiwi, and sunflower seeds. Pour the apple cider vinegar dressing over top and mix well. Enjoy!
Notes
Refrigerate in an airtight container for up to three days. Store fruit separately from the mixed greens and dress just before serving.
Additional toppings – Cucumbers, red onion, red pepper, or other chopped vegetables. Add avocado or cheese.
Use pumpkin seeds, hemp seeds, or chopped nuts instead of sunflower seeds.
4. Hummus
Hummus is great! Easy to make, versatile and tasty. Use it in place of other condiments such as mayonnaise, sour cream, salsa. It’s made mainly from whole foods so it’s a more nutritious option.
Ingredients
400g can chickpeas, drained
80ml extra virgin olive oil
1 garlic clove, peeled and crushed
Lemon juice and lemon zest
3tbsp tahini
Directions
Rinse the chickpeas, put everything in a food processor. Add spoonfuls of water until you are happy with the consistency. Experiment with adding more garlic or lemon juice, or try adding paprika and red pepper or some pesto.
Use it in wraps, as a baked potato filling, or dip some raw veggies in it for a healthy snack.