Sam’s Su­per­food feeds!

Re­gret­ting the Christ­mas binge? Get back to be­ing good with these out­ra­geously healthy meals

NW - - Summer Bodies -

HALOUMI & KALE WRAP

Serves: 1 Prep + cook: 20 min­utes

In­gre­di­ents

• 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

Method

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

In­gre­di­ents

• 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

Method

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

In­gre­di­ents

• 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

Method

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

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