We’ve got 3 new dinners and 2 new snack suggestions for ya’ll this week!
Remember each dish is paired with a short & sweet eating experience (a quick audio Meal Meditation) designed to get you tuning into your body before, during or after your meal. Look out for the links at the bottom of each recipe to listen in!
Lockdown has really messed with some of our regular routines, so we’ve included these quick exercises to help you feel food around food and in your body! Hopefully these weekly injections of lockdown love are helping take some of the mental load off around food and act as a quick lil’ mood booster!
If you took part in Week 1, we would LOVE 30 seconds of your time to share your feedback by clicking on the button below!
Tortilla Strips with Mexi Dips
Paired with a Meal Meditation to tune into how food makes our bodies feel.
Peanut Butter Coconut Dates
Paired with a Meal Meditation to optimise your digestive process.
Pork burger with Sweet Potato Chips
Paired with a Meal Meditation to remove any feelings of guilt!
Haloumi Tacos with Pineapple Salsa
Paired with a Meal Meditation to feel good after eating.
Tortilla Strips with Mexi Dips (GF, VG, DF)
Serves 3-4, 15 mins
Carbohydrates in ya tortillas or corn chips: give your brain fuel to function! Eat carbs, theyāre good for you.
Avocado: healthy fats for your brain and fibre for your guts
INGREDIENTS
- You could just grab a bag of corn chips OR have a go at making the below
- 2 multigrain tortillas
- 1 Tbsp of Mexican seasoning
- Olive oil for brushing
- 1 avocado (ripe)
- 2 tomatoes roughly chopped/mashed
- 1 fresh corn cob, remove kernels
- 1 slice of red onion, diced
- 1 lime (juiced)
- Salt and pepper
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INSTRUCTIONS
- Place tortillas on a baking tray lined with baking paper.
- Brush on olive oil and sprinkle on Mexican seasoning
- Place under the grill, occasionally turning. Remove once lightly browned and break into smaller pieces.
- Place avocado in a bowl and mash with some salt and pepper.
- Place tomatoes, corn, red onion and lime juice in another bowl and mix to combine. Add salt and pepper if needed.
- Enjoy!
As you take your first bite, try this quick Meal Meditation.
To appreciate how food makes us feel in our bodies.
Peanut Butter Coconut Dates (GF, VG, DF)
Makes 10, 5 mins
Dates are full of fibre: to keep our microbiome happy
Peanut butter: will keep you feeling full and satisfied after this sweet deliciousness
INGREDIENTS
- 10 fresh dates
- 1/2 cup peanut butter
- Shredded coconut for sprinkling
INSTRUCTIONS
- Prepare dates by cracking down the middle of one side and carefully pulling out the pit. Place them on a tray split side up.
- Evenly distribute the peanut butter into each of the dates.
- Sprinkle with coconut. Ready for snack time!
- These store in the fridge up to a week!
- NB: chocolate chips as a topping with the coconut is always a good time š
As you take your first bite, try this quick Meal Meditation.
Experience all the taste & texture to optimise digestion.
Dukkah Crusted Salmon
Serves 4, 30 mins
Salmon: is packed with omega-3 fatty acids called DHA which contribute to the health of your brain!
INGREDIENTS
Cous cous
- 40g butter
- 2 garlic, minced
- 2 cups of chicken stock
- 2 cups of couscous
- 2 tbsp of currants or dried cranberries
- 1 tsp of olive oil
- 2 large handfuls of green beans, trimmed into 3cm pieces
- 2 zucchini, thinly sliced
- 1 lemon, zested & juiced
Dressing
- Ā½ cup of Greek yoghurt (with lemon juice from above)
- 4 tsp of water
Salmon
- 4 fillets of salmon
- 2 tbsp of olive oil
- 1/3 cup of dukkah
INSTRUCTIONS
- In a medium saucepan, melt the butter over a medium heat. Add the garlic and cook until fragrant, 1 minute. Add the water (for the couscous) and the crumbled chicken stock and bring to the boil over a medium-high heat. Add the couscous, currants and a drizzle of olive oil. Stir to combine, cover with a lid and remove from the heat. Set aside until all the water is absorbed, 5 mins. Fluff up the couscous with a fork and set aside.
- In a small bowl, combine the Greek yoghurt, 4tsp of water and lemon juice. Season with a pinch of salt and pepper and mix well.
- Pat the salmon dry with paper towel, then drizzle with a little olive oil. Spread the dukkah over a board or plate. Add the salmon to the dukkah and turn to coat. TIP: Gently press the dukkah into the salmon to help it stick!
- In a large frying pan, heat a good drizzle of olive oil over a medium heat. Add the salmon and cook until browned and just cooked through, 3-4 minutes each side. Transfer to a plate and cover with foil to keep warm.
- Return the frying pan to a medium-high heat with a drizzle of olive oil. Add the green beans and zucchini and season with a little salt and pepper. Cook, tossing, until tender, 2-3 minutes.
- Transfer the green beans and zucchini to the saucepan with the couscous. Add the salt, lemon zest and a pinch of pepper. Mix well to combine.
- Divide the zesty veggie and currant couscous between plates and top with the dukkah seared salmon. Drizzle with the lemon yoghurt. Serve with any remaining lemon wedges.
Try making a table sanctuary before you plate up, with this quick Meal Meditation.
For peace of mind at mealtimes.
Homemade pork burger with sweet chilli glaze & sweet potato chips
Serves 4, 30 mins
The cabbage in your slaw is full of prebiotic fibres thatāll make your microbiome very happy!
INGREDIENTS
Chips
- 2 large sweet potatoes (cut into chip strips)
- 1 tbsp sesame seeds
- 1 tbsp olive oil
- Pinch of salt
Slaw
- 1 pre-made bag of coleslaw
- 150g aioli
- 1 Lebanese cucumber
Patties
- 500g of lean pork mince
- Ā½ cup breadcrumbs
- 2 garlic cloves
- 1 egg
- 2 tbsp soy sauce
Glaze
- 150g sweet chilli sauce
- 1 tbsp soy sauce
- 2 tbsp water
- 4 multi grain bread rolls
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INSTRUCTIONS
- For the chips: Preheat the oven to 220Ā°C/200Ā°C fan-forced.
- Spread the fries over two oven trays lined with baking paper.
- Season with salt and pepper, drizzle with olive oil and sprinkle with sesame seeds. Toss to coat, then spread out, then bake for 25-30 minutes.
- For the patties: in a large bowl, combine the pork mince, garlic, fine breadcrumbs, soy sauce (for the patties) and egg.
- Using damp hands, shape the pork mixture into 4 evenly sized patties, slightly larger than your burger buns.
- In a large frying pan, heat a drizzle of olive oil over a medium-high heat.
- Add the pork patties and cook until cooked through, 5-6 minutes each side.
- When the patties are cooked, add the glaze to the pan and then remove the pan from the heat. Flip the patties to coat.
- For the slaw: Combine the slaw with 1/3 of the aioli and mix together and slice the cucumbers.
- Place the patties on the bread roll and spread remaining aioli in each side of the rolls. Use the glaze in the pan to spread over the patties.
- Top with coleslaw and cucumber slices.
- Serve with sweet potato chips.
Before you tuck in, try this quick Meal Meditation.
To remove any guilt from your plate!
Haloumi Tacos with pineapple salsa (VG, GF)
Serves 4, 30 mins
So many vibrant veggies in this dish: colours in plant foods often = antioxidants.Ā
Corn fibre = prebiotic fibre which your microbiome love!
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INGREDIENTS
- 8 small corn (GF) or flour tortillas
- 1 block of halloumi cheese, sliced into rectangles
- Ā¼ cup extra-virgin olive oil, for frying
- Ā¼ red cabbage (thinly shredded)
- Creamy chipotle sauce (pre-bought from the supermarket)
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Pineapple Salsa
- Ā½ Pineapple (cubed)
- 1 red Capsicum (cubed)
- 2 corn cobs (remove the corn)
- Ā½ Red onion (diced)
- 1 Jalapeno (diced)
- 2 limes (juiced)
- Salt and pepper
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INSTRUCTIONS
- In a fry pan over medium heat, heat each tortilla on both sides until itās warmed through and developing a few little golden spots. Stack each tortilla together under a clean tea towel to keep them warm.
- Add the olive oil in the same frypan over medium heat. Using kitchen tongs, carefully place slices of halloumi into the hot oil (be careful, the oil can splatter). Leave a little room around each piece of cheese so they donāt stick together (I usually cook the cheese in two batches). I recommend covering the fry pan to contain any splatters.
- Cook the cheese until the undersides are golden, about 2-4 minutes (if itās taking forever to brown, raise the heat a bit; if itās browning very quickly or you catch any whiff of smoke, turn down the heat). Carefully flip each piece of cheese with the tongs and cook until the other side is golden.
- Place each piece of cooked cheese onto a plate with paper towel and let the cheese cool down a bit before handling. Slice each piece of cheese into strips about 2cm wide.
- To assemble the tacos, place a few strips of cheese and top with pineapple salsa. Finish each taco with a drizzle of chipotle sauce and cabbage. Serve warm!
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Before you start eating, try this quick Meal Meditation
To feel good in your body after eating.