Week Eight

DOWNLOAD THE BELOW RECIPES AS A PDF >

Dukkah chickpeas and quinoa salad (serves 4) 

Per serve: 424cal/ 18g protein/ 47g carbohydrate/ 15g fat

 

Ingredients

  • 1x 400g tin chickpeas-drained
  • ¼ cup Dukkah spice mix (i.e. Table of Plenty)
  • 1 cup tri-coloured quinoa(or 3 microwave cups of brown rice/quinoa blend)
  • 4 roma tomatoes, diced
  • 1 red capsicum, diced
  • 4 spring onions, diced
  • 300g baby spinach leaves, shredded
  • salt and pepper to taste
  • Juice of one lemon
  • 1tbs extra virgin olive oil

Method

  1. Start the quinoa: 1 cup quinoa into a pot with 2 cups of water. Bring to the boil, reduce to a simmer and cook for 15 minutes, stirring occasionally. Alternatively, use 1-2 microwave pouches of quinoa/basmati rice.
  2. Coat the chickpeas with dukkah. Heat a pan with a small drizzle of olive oil and pan fry for 3 minutes.
  3. Add chopped tomato, capsicum, spinach and spring onion to a bowl. Remove cooked quinoa from the pot and add to the salad. Dress with 1 tsp olive oil and juice of half a lemon. Season with salt and pepper. Add the chickpeas, and serve.

*GF adaptation: Use table of plenty dried spices dukkah pistachio

 

Vegetarian Lasagne (serves 4) – Repeated Recipe, view Week 4

Tofu Poke Bowls (serves 4)                                                                      

Per serve: 494cal/ 23g protein/ 39g carbohydrate/ 25g fat

Ingredients

  • 2tbs soy sauce
  • 2tbs rice wine vinegar
  • 1tsp sesame oil
  • 2tsp olive oil
  • 1tsp honey
  • 2 small clove garlic, crushed
  • 500 firm tofu
  • 4 cups shredded wombok
  • 1 avocado, sliced
  • 1 cup defrosted edamame beans (or, use peas if you can’t find them)
  • 2 cups of cooked brown rice
  • 1 mango, cubed
  • Pickled ginger, to serve
  • Mixed seeds, to serve

Method:

  1. Combine soy, vinegar, sesame oil, honey and garlic. Season with pepper. Marinate the tofu using half of this dressing, reserving the rest to dress the finished bowl.
  2. In four small serving bowls, divide the wombok, avocado, edamame, rice and mango.
  3. Pan fry the tofu for 2-3 minutes in 2tsp olive oil.
  4. Divide the tofu between serving bowls. Sprinkle with remaining dressing, seeds and pickled ginger.

*GF adaptation: ensure soy sauce is gluten free (i.e. Tamari).

Chickpea and pumpkin curry (serves 4) 

Per serve: 329cal/ 13g protein/ 56g carbohydrate/ 3g fat

Ingredients

  • 2 garlic cloves, crushed
  • 1 small onion, diced
  • 1tbs grated ginger or ginger paste
  • 2tsp ground cumin
  • 2tsp ground paprika
  • 1tbs ground tumeric
  • 1tbs curry powder (or less, if you like less spice)
  • 250g diced pumpkin (approx. half of a halved butternut pumpkin)
  • 1 large zucchini, sliced
  • 2 celery stalks, sliced
  • 1 cup green beans, cut into 3cm lengths
  • 2 cups cauliflower florets
  • 400g canned chickpeas, drained
  • 1 cup of vegetable stock
  • Natural yoghurt and lime juice, to serve
  • 2 cups of cooked basmati or rice, to serve (start with 3/4 cup raw rice)

Method:

  1. In a large saucepot, sautee garlic, ginger, onion and spices, until onion is translucent.
  2. Add all the vegetables and vegetable stock to the pot, bring to the boil then reduce to medium heat, cover and cook for 25 minutes, or until vegetables are tender. Add the chickpeas in the last 5 minutes of cooking. Stir occasionally. Add more liquid, if necessary.
  3. Meanwhile prepare basmati rice according to direction
  4. Serve approximatley 2 cups of curry with ½ cup basmati rice and a large dollop of natural yoghurt. Squeeze over some lime juice – optional.

Male adaptation: Increase to 1 full cup of basmati rice per serve (i.e. use 4 cups per recipe)

– Per serve: 540cal/ 22g protein/ 68g carbohydrates/ 16g fat

*GF adaptation: use wholegrain gluten free wraps (i.e. BFree available at Woolworths) and use gluten free curry powder (such as Keen’s curry powder, available at Woolworths)

Healthy apple and cinnamon muffins (serves 6)

Per serve: 71cal/ 3g protein/ 11g carbohydrate/ 2g fat

Ingredients

  • ½ cup cooked quinoa
  • 1/2 cup rolled oats
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1 egg, lightly beaten
  • 1 tbs maple syrup or honey
  • 1 teaspoon vanilla extract
  • ½ cup finely chopped apples

Method

  1. Preheat the oven to 350. Spray a muffin tin with cooking spray.
  2. Mix quinoa, oats, cinnamon and salt together in a large bowl.
  3. Separately, beat the egg in a small bowl. Stir in maple syrup/honey.
  4. Add the egg mixture to the quinoa mixture and stir to combine. Fold in the apple pieces.
  5. Fill each mini-muffin cup all the way full. Use your spoon to pack each one down a little bit.
  6. Bake at 350 for 15-20 minutes

*GF adaptation: See below recipe

Chocolate and pistachio bliss balls (Gluten free snack option for week 8) (Makes ~12 balls)

Per serve: 68cal/ 3g protein/ 1g carbohydrate/ 5g fat

 

Ingredients

  • ½ cup LSA (ground linseeds, flaxseed and almonds – find in the health food aisle of supermarkets)
  • 2 tbs crushed, shelled pistachio nuts
  • 1 heaped tbs cocoa  (use Plaistowe Premium Cocoa –available at Coles [gluten free ])
  • 1 tbs organic stevia powder, such as Natvia. Alternatively, use 1tbs honey, 2 pitted Medjool dates, or no sweetener at all
  • 3 tbs Mayver’s crunchy peanut butter OR original superseed spread
  • 1 tsp cinammon
  • ¼ cup warm water, plus extra as required

Method: 

  1. Mix all ingredients together using a high-speed blender. If the mix is too wet, add some LSA. If it is too dry, add some warm water.
  2. Scoop out 1 heaped tsp of the mix at a time, and squeeze together to make a rough ball – approximately the size of a table tennis ball.