Sam’s Superfood feeds!
Regretting the Christmas binge? Get back to being good with these outrageously healthy meals
HALOUMI & KALE WRAP
Serves: 1 Prep + cook: 20 minutes
• 50g haloumi, sliced • 1 cup kale, tough stems removed and leaves roughly torn • ½ tsp extra virgin olive oil • 2 tsp apple cider vinegar • Sea salt to taste • ½ carrot shredded • 1 tbsp Greek yoghurt • 1 wholemeal (or gluten-free) wrap
1. Heat a skillet pan over a medium heat. Place haloumi slices on the pan and cook until golden, for about 2 minutes. Flip slices and repeat on the other side. 2. Meanwhile, place the kale in a small bowl with olive oil, vinegar and salt, and massage with hands. The kale should soften and shrink in size. Drain the liquid from the bowl and add in the carrot and yoghurt. Toss to combine. 3. To assemble the wrap, layer with haloumi and top with the kale mix.
CHICKEN MISO SATAY SKEWERS
Serves: 1 Prep + cook: 30 minutes
• 2 bamboo skewers • 125 grams chicken thigh fillets, diced into 3cm pieces • 1/2 bunches pak choy, end trimmed • 1/2 bunches broccolini, ends trimmed • 1 tsp peanuts, crushed • 1/4 lime • 1/2 red chilli, seeds removed and finely chopped • Salt & pepper to taste
SATAY SAUCE • 1 tsp white miso paste • 1/4 tsp curry powder • 1/4 tsp ground turmeric • 1 clove garlic, peeled • 1 tbsp coconut milk (from carton) • 1/2 tsp apple cider vinegar • 1/2 tsp tamari or soy sauce • 1/2 tbsp peanut butter (crunchy) • 1/4 lime juiced
1. Begin by soaking skewers in water for 5 minutes. 2. To make SATAY SAUCE, place all ingredients into blender. Blitz until you form a smooth, thick sauce, similar to regular satay sauce. Add a dash of water if sauce is too thick. 3. Combine satay sauce and chicken in large bowl. Season with freshly cracked black pepper and gently toss to coat. Cover bowl with a tea towel and marinate for 5 minutes. 4. Preheat the grill to high and thread the marinated chicken evenly across the skewers. 5. Place underneath the grill and cook for 10 minutes, turning after 5 minutes until chicken is browned. 6. Steam vegies by placing 1 cup of water in a small saucepan that fits a steamer and bring to boil. Place pak choy and broccolini in a steamer and sit it on top of the saucepan. Place lid on and steam for 3-4 minutes, until vegies are tender. 7. Place skewers and vegies on a plate and serve with peanuts, lime wedges and chilli. Season and serve!
RASPBERRY YOGHURT BREAKFAST MUFFINS
Serves: 6 Prep + cook: 35 minutes
• ⅓ cup almond meal • ¾ cup wholemeal (or gluten-free) flour • 1 tsp baking powder (or gluten-free baking powder) • ⅓ cup rolled oats (or quinoa flakes) • ⅓ cup coconut flakes • ¾ cup Greek yoghurt • 2 free range eggs • 2 tbsp coconut oil (extra virgin), melted • 2 tsp vanilla extract • 1 cup raspberries • 2 tbsp almonds (raw and unsalted), roughly chopped • ¼ cup extra Greek yoghurt, to serve
1. Preheat a fan-forced oven to 180ºc and grease six holes of a muffin tray with butter or line with patty cases. 2. Place almond meal, flour, baking powder, oats and coconut in large bowl and stir to combine. 3. In a separate bowl, whisk the yoghurt, eggs, oil and vanilla together. Pour wet mixture into dry mixture and mix until combined. Don’t overmix. Gently stir through raspberries. Spoon mixture evenly among 6 greased muffin holes, top with almonds. 4. Place muffins into the oven and bake for 25 minutes, or until slightly browned. 5. Once cooked through, remove muffins from the oven and place onto a wire rack to cool. Serve with extra yoghurt.
NUTRITIONALS Energy: 1698.1kj Calories: 406.2cal Protein: 18.4g Fibre: 7.4g Fat: 17.9g Saturated fat: 7.5g Carbs: 37.9g Sugar: 8.8g NUTRITIONALS Energy: 1685.8kj Calories: 402.7cal Protein: 12.6g Fibre: 4.1g Fat: 24.7g Saturated fat: 12.5g Carbs: 30.1g Sugar: 11.7g