Roasted Cauli Salad with Tahini Turmeric Sauce

Another easy meal-prep option that’s vegan and gluten friendly, packed full of nutrition with a hint of spice!

Ingredients (serves 4) 

  • 1 small cauliflower
  • 1 large eggplant
  • 200g pumpkin
  • 4 large kale leaves, washed and de-veined, then finely chopped
  • 1/8 cup cranberries
  • 1/8 cup flaked almonds
  • 1/2 cup plain coconut yogurt (can use plain Greek instead)
  • 2 tbsp tahini
  • 2 tsp turmeric

Method

  1. Preheat the oven to 180*C and line a tray with baking paper.
  2. Wash and chop the cauliflower, eggplant and pumpkin into similar sized pieces. Roast the cauliflower and eggplant on the same tray until slightly charred around the edges (about 40 minutes), and roast the pumpkin until soft and golden (about 30-40 minutes).
  3. Make the yogurt sauce by mixing the yogurt, tahini and turmeric until well combined.
  4. To assemble the salad, place the kale on the bottom, then top with the vegetables, then add the yogurt sauce, and sprinkle the almonds and cranberries on top.

One Tray Chicken, Pumpkin and Mushroom Bake

This was a crazy Saturday afternoon experiment. While it didn’t turn out Insta-pic perfect, it did make for some fantastic meal prep with minimal washing up.

Ingredients (serves 4) 

  • 200g Kent pumpkin
  • 2 large sweet potatoes
  • 500g mushrooms
  • 1 bunch asparagus
  • 150g baby spinach leaves
  • 4 small chicken breasts
  • 1/4 cup reduced salt chicken stock
  • 1.4 cup fresh chopped parsley
  • 4 fresh basil leaves
  • 1 microwave packet of brown, red and wild rice

Method

  1. Preheat the oven to 200*C. Lightly spray a baking dish with oil.
  2. Wash and chop the pumpkin and potatoes into small pieces and add to the dish. Bake until starting to soften (15-20 minutes).
  3. Add the mushrooms, asparagus and chicken breasts to the dish and bake until the chicken is almost cooked through (20 minutes). Add the spinach leaves and herbs and bake for a further 5 minutes until the leaves are wilted.
  4. Just prior to serving, cook the rice as per the packet directions and add to the dish.

Muesli Banana Bites

Banana bites, doo-doo doo-doo-doo. (It’s a Muppet joke, sorry).

These tasty morsels are deliciously moreish, full of fibre and make for a satisfying snack that’s easy to hide in my scrub pocket!

Ingredients (makes 12)

  • 2 large over-ripe bananas
  • 2 eggs
  • 1 cup milk or mylk (I used hazelnut coconut milk for something different!)
  • 1/2 cup flaxseed meal
  • 1 cup raw muesli
  • 1 tsp vanilla essence
  • 1 tsp baking powder
  • 1/2 cup coconut flour (can substitute with almond or hazelnut meal)
  • 2 tbsp melted cocoa butter (can substitute for Nuttalex or butter or coconut oil)

Method

  1.  Preheat the oven to 200*C and grease or line a 12 cup capacity muffin tray.
  2. Mash the banana and mix with the eggs, milk and butter until combined.
  3. Mix the dry ingredients together, then add the wet ingredient mix and mix well.
  4. Pour into the muffin tray and bake until golden (15-20 minutes).
  5. Serve warm with natural peanut butter or a squirt of maple syrup!

If you like them a little sweeter, try adding 2 tbsp maple syrup into the mix, or experiment by adding some chopped dates or raw dark chocolate – yum!

Pumpkin Spiced Porridge

It’s only cold here for about 3 months of the year, which means there are 12 weeks of prime-pumpkin-porridge-tasting time to be enjoyed!

Ingredients (serves 2) 

  • 200g butternut pumpkin
  • 1 cup almond milk
  • 1 cup quinoa flakes
  • pinch of pumpkin spice (I use 1 tsp cinnamon with 1 tsp cardamom, 1/4 tsp allspice, 1/4 tsp ground ginger and 1/4 tsp ground cloves)
  • coconut or Greek yogurt and flaked almonds to serve

Method

  1. Preheat the oven to 200*C. Skin and chop the pumpkin into small pieces and roast until soft and golden (approx 20-30 minutes).
  2. Place the pumpkin, spices and almond milk in a blender and process until smooth.
  3. Use the ‘pumpkin smoothie’ as a base to cook the quinoa flakes, on a saucepan over medium heat. Stir continuously (particularly the bottom so it doesn’t stick) until the flakes are soft and the mixture is thick and creamy. If you need to add more liquid, add more almond milk as you go.
  4. Top with yogurt and flaked almonds just before serving.

Tip: The most time-consuming part is roasting the pumpkin. So, roast a large pumpkin early in the week so that there’s plenty on hand to make porridge whenever you fancy!

Granola-Crusted Salmon

I know, it sounds ridiculous, but trust me, it works! The trick is to use a granola that’s nut-based and doesn’t contain added refined sugars.

Ingredients (serves 2) 

  • 2 salmon fillets, skin off
  • 1 small sweet potato
  • 100g baby spinach
  • 1 bunch asparagus (I prefer raw, but it can also be blanched in boiling water for 1 minute just prior to serving)

Method

  1. Preheat the oven to 200*C. Chop the sweet potato into rough chunks and place on a lined baking tray. Bake until soft (20 minutes).
  2. On another lined baking tray, place the salmon and bake for 10 minutes. Crust the granola in a small bowl, and while still hot, place the salmon skin side down into the granola and press firmly to stick. Return to the oven for another 5-10 minutes, and allow to rest before serving.
  3. Serve the salmon with potato, spinach and asparagus.

Roast Pumpkin and Eggplant Bake

This is one of my favourite meal-prep dishes ever, and I have been known to exist off it when I’m on a week of night shift. This is vegetarian soul-food at it’s finest – packed full of veggies and unbelievably tasty, plus easily adaptable to suit the vegans, dairy-free and coeliacs among us!

Ingredients (serves 4) 

  • 250g kent pumpkin
  • 1 large eggplant
  • 1 tin of diced tomatoes
  • 4 fresh basil leaves or 2 tsp dried basil
  • 1 clove of garlic or 1 tsp garlic powder
  • 2 tsp dried oregano
  • 1 cup salt-reduced stock (use either veggie or chicken  – use a gluten free stock to make this coeliac friendly!)
  • 1 yellow capsicum
  • 2 large carrots
  • 150g bag of baby spinach leaves (can also substitute for green kale)
  • shredded mozzarella for sprinkling on top (portion dependent on how cheesy you like it, can be substituted for dairy-free cheese instead) 

Method 

  1. Preheat the oven to 200*C. Slice the pumpkin into 1cm thick slices and place on a baking tray lined with baking paper. Bake until just soft (about 20 minutes – continue the rest of the recipe in the meantime!).
  2. Prepare the sauce: Place the tomatoes, stock, garlic and herbs into a mixing bowl and stir until well combined. If you like your sauce thicker, you can also add 1 tbsp tomato paste or substitute the tinned tomatoes for passata instead. 
  3. Prepare the rest of the veggies: Slice the eggplant width ways into discs. Dice or slice the capsicum into small strips. Also slice the carrots length ways into small discs.
  4. In an oven-proof baking dish, start by laying down a layer of eggplant slices. Top with the spinach leaves, then a layer of pumpkin, followed by the capsicum and carrots, then half the sauce and a small sprinkle of cheese. Repeat the process with another layer of eggplant, then spinach, pumpkin, capsicum and carrot, with the rest of the sauce spooned over the top and sprinkled with cheese to your liking.
  5. Bake until the eggplant is soft and the cheese on top is golden brown (about 20-30 minutes). Allow to cool slightly before serving.

Note that even when it has been cooked, the eggplant skin can be a little tough to slice, so go slowly with a big knife! Also feel free to experiment with different types of cheese – I have used combinations of Jarlsberg, Edam, feta, mozzarella, ricotta, goats cheese and provolone with great success! 

Vegan Mushroom and Cauliflower Soup

Soup-er easy, nourishing, heart-warming and vegan – it’s just like a big hug in a bowl!

Ingredients (serves 4) 

  • 250g mushroom cups
  • 1 small whole cauliflower
  • 2 cloves garlic
  • 1 litre stock of your choice (vegetable if you’re vegan, chicken if you’re not)
  • 150g shimeji or enoki mushrooms
  • brown rice to serve

Method 

  1. Preheat the oven to 200*C. Chop the cauliflower and the mushroom cups into small pieces of roughly equal sizes. Leave the shimeji mushrooms whole. Spray the vegetables with olive oil, and roast on a lined baking tray until the mushrooms are squishy and the cauliflower is browning / crispy around the edges (approximately 15-20 minutes).
  2. Cook the brown rice as per directions on the packet.
  3. Place the roasted mushroom cup pieces, cauliflower, garlic and stock in the blender, and blend until smooth. Top with the brown rice and shimeji mushrooms. Season with salt and pepper to taste.

Rainbow Frittata

This colourful slice makes for a great breakfast on the go, a lazy dinner or just a delicious protein-laden snack!

Ingredients (serves 6)

  • 1 cup shredded coleslaw mix (or alternatively, 1/2 cup grated carrot and 1/2 cup purple cabbage)
  • 4 large Swiss chard / Silverbeet leaves
  • 6 large eggs
  • 2 tbsp plain Greek yogurt
  • 2 tbsp pesto
  • 12 cherry tomatoes
  • Grated cheese of your liking

Method

  1. Preheat the oven to 200*C and line a slice tray with baking paper.
  2. Finely slice the Swiss chard, and place on top of the baking paper with the coleslaw mix.
  3. In a separate bowl, mix the eggs, yogurt and pesto together.
  4. Pour the egg mixture over the vegetables in the slice pan. Top with cherry tomatoes and your choice of cheese.
  5. Bake until firm and the cheese has melted (~ 15-20 minutes).
  6. Slice into 6 and enjoy!

Pesto Zoodles

What do you call fake spaghetti? An im-pasta.

Jokes aside, this easy mid-week meal with oodles and oodles of zucchini noodles is a delicious alternative for those who are wanting to be carb conscious or just increase their daily intake of vegetables. For an added protein hit, add roasted chicken, otherwise this dish is vegan, as well as dairy and gluten free!

Ingredients (serves 4)

  • 4 medium zucchini (or you can buy pre-zoodled packs in major supermarkets)
  • 2 tablespoons of good quality basil pesto
  • 200g butternut pumpkin
  • 4 small chicken breasts (optional) 
  • 1 tablespoon of dukkha (I used the pistachio dukkha by Table of Plenty here)

Method 

  1. Preheat the oven to 200*C. Chop the pumpkin into chunks and lightly spray / coat with olive oil. Roast on a lined baking tray until soft and golden (about 25 minutes). If using the chicken, place the breasts onto a lined baking tray, season with salt and pepper, and roast until just coked through (about 15-20 minutes). Set aside to cool slightly.
  2. Using a spiraliser, turn the four zucchini into noodles and toss in the pesto.
  3. Serve the zoodles with the pumpkin, chicken and dukka on top. Easy!

Meal Prep for Professionals # 2

As a busy shift worker, I am a fan of making and freezing meals in bulk, particularly when I know I have a hectic week or two of work ahead. Following on from my original Meal Prep for Professionals post, here is another collection of make-ahead ideas!


Healthy Fish and Chips – Salmon with Sweet Potato and Pretty Tahini Slaw 

Ingredients (makes 4 servings) 

  • 1 large sweet potato
  • 300g dry coleslaw salad mix
  • 1 tbsp tahini
  • 1 tsp salt
  • 1 tsp Dijon mustard
  • 200g spinach
  • 4 x salmon fillets, skin off

Method 

  1. Preheat the oven to 180*C. Roughly chop the sweet potato into wedges, spray with olive oil and bake until just soft (15 minutes). Add the salmon onto the same tray and return to the oven until the salmon is baked through (12 minutes).
  2. Place the coleslaw mix, tahini, salt and mustard in the food processor and blend until finely chopped and mixed through.
  3. Serve the slaw with the spinach, salmon and sweet potato.

Broccoli, beetroot and balsamic salad 

Ingredients (serves 4) 

  • 1 large head broccoli
  • 200g fat-reduced feta cheese
  • 200g tin beetroot slices, drained and rinsed thoroughly (or alternatively, roast and slice 2 large beetroots yourself)
  • 200g can chickpeas, drained
  • 2 tbsp flaked almonds
  • 200g spinach
  • balsamic vinegar (I used Pukka Estate fig balsamic for this recipe)

Method

  1. Preheat the oven to 200*C. Chop the broccoli into florets and bake until soft and slightly charred around the edges.
  2. To assemble the salad, place the spinach on the bottom, followed by the beetroot, broccoli, chickpeas and feta. Drizzle with balsamic and add the almonds just prior to serving to ensure they stay crunchy!

Chicken with Teriyaki Quinoa and Greens 

Ingredients (serves 4) 

  • 1 bunch pak choi
  • 1 bunch bok choi
  • 4 large kale leaves
  • 1 glove garlic, finely chopped (optional)
  • 1 cup tricolour quinoa
  • 2 tbsp teriyaki sauce
  • 4 chicken breasts (skin off)
  • Nori seaweed to serve

Method 

  1. Preheat the oven to 180*C. Place the chicken breasts on a tray, season with salt / pepper to your liking, and roast until cooked through (~ 15 minutes). Set aside.
  2. Roughly chop the vegetables and sautee in a fry pan over medium heat with a small amount of olive oil and garlic until just wilted. Set aside.
  3. Place the quinoa and 1 cup of water in a microwave proof dish and cook for 12-15 minutes until the quinoa is soft.
  4. To serve, place the vegetables on the bottom, top with the quinoa, drizzle with teriyaki sauce, then add the chicken (sliced) and top with crushed nori seaweed or bonito flakes.

Spiced Potato and Pumpkin Salad 

Ingredients (serves 4) 

  • 1 large potato, skin on
  • 1/4 large pumpkin
  • 300g can corn kernels, drained
  • 1 bunch kale, roughly torn apart with stems removed
  • 200g feta or goat cheese
  • Moroccan style seasoning (I used Sahara by Mingle Seasoning)
  • Dukkha to serve (choose something earthy and ideally sesame / tomato based here)

Method 

  1. Preheat the oven to 200*C. Slice the potato and pumpkin into small chunks, coat in a spray of olive oil and seasoning, and bake until soft and golden (~ 20 minutes).
  2. To assemble the salad, place the kale on the bottom, then layer the corn, pumpkin and potato on top. Add the cheese and sprinkle with the dukkha.