CHICKEN & BULGUR WHEAT SALAD WITH PEACHES

CHICKEN & BULGUR WHEAT SALAD WITH PEACHES

DIFFICULTY: EASY

TIME: 20 MINUTES
SERVES: 4

A quick-cooking whole grain, bulgur wheat is perfect for the time-crunched weeknight cooking. You can substitute quinoa or whole-wheat couscous if you can’t find any bulgar wheat.

INGREDIENTS

1 1/3 cups water
2/3 cup bulgur wheat
500 grams chicken breast cutlets
1 tsp salt
1/2 tsp black pepper 4 cups packed rocket
2 cups halved cherry tomatoes
2 cups sliced fresh peaches
3 Tbsp extra-virgin olive oil
2 Tbsp rice vinegar

METHOD

Bring 1 1/3 cups water and bulgur wheat to a boil in a small saucepan over high. Reduce heat to medium-low; cover and simmer 10 mins. Drain and rinse under cold water. Drain well; let dry on paper towels. Meanwhile, heat a grill pan coated with cooking spray over high. Sprinkle chicken with 1/2 tsp salt and pepper. Grill chicken, turning occasionally, until done, 6 to 7 mins. Remove to a cutting board. Let stand 3 mins. Slice against the grain into strips. Place bulgur, rocket, tomatoes, and peaches in a large bowl. Add remaining 1/2 tsp salt, oil, and vinegar; toss to coat. Divide mixture among 4 plates; top evenly with chicken.

 

DOWNLOAD YOUR CHICKEN & BULGUR WHEAT SALAD WITH PEACHES RECIPE HERE

October 12, 2020 Lunch, Recipes Comments Off on CHICKEN & BULGUR WHEAT SALAD WITH PEACHES
Creamy One-Pot Pea Pasta with Mint

CREAMY ONE-POT PEA PASTA WITH MINT

Difficulty: Easy

Time: 20-30 minutes

Serves: 6-8

This simple pasta is fresh and serves as the perfect dish for a Spring lunch! Peas contain high concentrations of dietary fiber, protein, vitamins A, C, E and K. They are great for digestion and are rich in phytonutrients!

Ingredients

  • 500 grams large shell pasta (or pasta of choice. Bowtie pasta also works well!)
  • 1 1/4 cups heavy whipping cream
  • 500 grams package frozen baby peas (do not thaw)
  • 2 1/2 cups freshly grated Parmesan cheese plus additional for serving
  • 1/4 cup chopped fresh mint
  • 1/2 cup chopped fresh Italian parsley

Method

Cook your pasta in a large pot of boiling salted water with some olive oil to prevent sticking, cook until just tender but still firm to bite. Do not overcook. Drain the cooked pasta and keep 1/2 cup of the pasta water. Return the pasta to the pot.

In the meantime, bring your cream to a simmer in a large pan over a medium-high heat. Add peas and simmer just until heated through, about 1 to 2 minutes. Add 2 cups of Parmesan cheese (keeping the rest for serving) and stir until melted and the sauce thickens slightly, this should take roughly 1 minute. Stir in the mint and half of your parsley. Pour sauce over pasta and toss to coat, adding pasta cooking liquid by tablespoonfuls if dry. Season to taste with salt and pepper. Transfer to bowls. Sprinkle with the remaining parsley.

 

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September 3, 2020 Lunch, Recipes Comments Off on CREAMY ONE-POT PEA PASTA WITH MINT
Pasta alla Relish

PASTA ALLA RELISH

DIFFICULTY: EASY

TIME: 20 – 30 MINUTES

SERVES: 1 – 2

This meal is wholesome & full of plant-based deliciousness, perfect for meat-free Monday. A fun twist on your classic pasta dish and using chickpea pasta is high in protein, great for your gut and for your health!

INGREDIENTS

40 g chickpea pasta e.g. happy earth people
1 large whole fresh tomato
1/2 red bell pepper
1 tsp oregano
1 Tbsp tomato puree
½ – 3/4 cup vegetable stock
Half a medium-sized aubergine
Salt & pepper to taste
Sprinkle of seeds of choice
Chilli flakes, optional

METHOD

Preheat the oven to 200 degrees. Cut the tomato in quarters and place the tomato and red bell pepper in a baking dish with oregano, olive oil, salt and optional chilli flakes. Cook it in the oven for 40 mins. While the tomato and red pepper is in the oven, cut the aubergine into slices and fry the aubergine in olive oil until it starts to caramelise. Remove the tomato and red pepper from the oven and blitz together with tomato puree. Add the sauce to the aubergine and cook with vegetable stock for 10 mins. While the sauce is cooking, heat the pasta as per packet instructions. Place the pasta in the bowl, top with the homemade sauce & sprinkle with seeds, salt, pepper and enjoy.

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July 9, 2020 Lunch, Recipes Comments Off on PASTA ALLA RELISH
SUNDRIED TOMATO & COCONUT CHICKEN BAKE

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DIFFICULTY: EASY

TIME: 1 HOUR
SERVES: 4

Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.

INGREDIENTS

500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk

METHOD

Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.

Download Your Sundried Tomato & Coconut Chicken Bake Recipe Here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

June 4, 2020 Lunch, Recipes Comments Off on SUNDRIED TOMATO & COCONUT CHICKEN BAKE
STICKY ONE PAN CHICKEN BAKE

STICKY ONE PAN CHICKEN BAKE

DIFFICULTY: EASY

TIME: 50 MINUTES
SERVES: 4

A one-pan wonder, this sticky chicken recipe is packed with good-for-you ingredients. This recipe maximises on flavour and doesn’t compromise on health benefits. Feel free to add more
veggies!

INGREDIENTS

1 tbsp sesame oil
2 onions, diced
4-6 chicken breasts or thighs
2 sliced picante or bell peppers
4 tbsp soy sauce
1 cup chicken broth
2 tbsp honey
¼ cup orange juice
3 sprigs rosemary
2 cups of chopped baby marrows

METHOD

Preheat the oven to 180 degrees. Heat olive oil in a pot over medium heat. Sauté onion, picante peppers, and chicken pieces until lightly browned and transfer to a casserole dish. Mix sauce by combining soy sauce, orange juice, honey, salt, pepper, and chicken broth in a bowl. Pour over. Add fresh rosemary, and chopped baby marrows. Toss together and bake for 40 minutes. Serve with brown rice or wholewheat couscous.

Download Your Sticky One Pan Chicken Bake Recipe Here

 

STICKY ONE PAN CHICKEN BAKE

June 4, 2020 Lunch, Recipes, Think Well, Uncategorized Comments Off on STICKY ONE PAN CHICKEN BAKE
LENTIL SWEET POTATO COTTAGE PIE

LENTIL SWEET POTATO COTTAGE PIE

TIME: 45 MINUTES
SERVES: 4
DIFFICULTY: EASY

A plant-based version of the traditional cottage pie, yet just as comforting and delicious. Perfect to warm you up and a wholesome #meatfree family meal.

INGREDIENTS

2 cans lentils, drained
1/2 punnet mushrooms, rinsed and sliced
2 carrots, grated
1 onion, diced
1 tbsp olive or coconut oil
1 can chopped tomato
2 tbsp tomato puree
½ tsp basil
½ tsp salt
½ tsp pepper
400-500 g sweet potato chunks
½ cup nut or coconut milk of choice
¼ cup grated vegan cheese or nutritional
yeast (optional)
Fresh parsley

METHOD

Preheat the oven to 180 degrees. Boil or steam sweet potatoes until soft and mash with milk. While sweet potatoes are cooking, heat olive oil in a pot over medium heat. Add mushrooms, carrots and onions, season with salt and pepper and saute until lightly golden. Add the lentils and chopped tomato to the same pan and simmer for 5 min. Add tomato puree, basil, salt, and pepper. Stir over medium heat and allow to simmer for a few more minutes. Add lentils to a baking dish and top with mashed sweet potato. Sprinkle with grated vegan cheese or nutritional yeast. Bake for 30-40 min until golden on top. Garnish with fresh parsley.

Download Your Lentil Sweet Potato Cottage Pie Recipe Here

 

LENTIL SWEET POTATO COTTAGE PIE

June 4, 2020 Lunch, Recipes, Think Well Comments Off on LENTIL SWEET POTATO COTTAGE PIE
Lemon Garlic Baked Salmon

LEMON GARLIC BAKED SALMON

This simple recipe is packed full of good-for-you Omega fatty acids which have been linked to a reduction in mental disorders such as depression. Omega-3s have been shown to boost learning and memory as well.

INGREDIENTS

  • 1/3 cup olive oil or butter
  • 1/4 cup fresh lemon juice (or juice of 1 lemon)
  • 2 Tbsp crushed garlic
  • 1 Tbsp brown sugar (optional)
  • 4 salmon fillets
  • Salt and pepper to taste
  • Lemon slices
  • 2 Tbsp fresh chopped parsley divided
  • 1 tsp dried dill

METHOD

Position a rack in the middle of the oven and preheat to 190C. Line a baking tray with foil. In a small saucepan, melt the butter/oil over medium heat. Add garlic and cook until fragrant (1-2 minutes). Turn off heat and whisk in lemon juice and brown sugar. Place the salmon onto the lined baking tray and season with salt and pepper. Spoon over the garlic lemon sauce onto the fillets and spread evenly. Sprinkle with parsley and dill and arrange the lemon slices over the salmon. Cover and seal with entire tray with another sheet of foil. Bake until cooked through (about 12-15 minutes). Remove the top foil carefully and place the salmon under the grill for 2-3 minutes to finish. Serve with grilled green vegetables.

 

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May 6, 2020 Lunch, Recipes Comments Off on LEMON GARLIC BAKED SALMON
BEEF & BLACK BEAN NACHOS

BEEF & BLACK BEAN NACHOS

A lighter version of the one-pan-wonder packed full of flavour. Black beans are high in magnesium, which relaxes the nervous system and balances stress hormones.

 

INGREDIENTS

  • 1 bag corn tortilla chips
  • 200g lean ground beef
  • 1 can black beans, drained and rinsed
  • 1/2 tsp chili powder
  • 4 green onions, thinly sliced
  • 1 large ripe avocado, chopped
  • 1/2 cup shredded cheese of choice
  • 1/3 cup chopped tomato
  • 1/4 cup chopped fresh coriander
  • Sliced jalapenos to taste
  • Salt and pepper to taste
  • 1/4 cup Greek yoghurt for serving

METHOD

Preheat oven to 200C. Heat a large greased nonstick pan over medium-high. Add beef. cook 8 minutes, stirring to crumble. Stir in chili powder, beans and green onions; cook 1 minute. Remove pan from heat. Spread tortilla chips over. Line a sheet pan with tin foil and spray lightly with cooking spray. Spread your chips in the pan. Sprinkle half the cheese over the chips. Add the beef mixture next and top with the remaining cheese. Bake for approx. 10 minutes until crisp and cheese is melted. Combine the remaining ingredients to form a salsa and sprinkle that over. Serve warm with a drizzle of tangy yoghurt.

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May 6, 2020 Lunch, Recipes Comments Off on BEEF & BLACK BEAN NACHOS
Chicken Bowl

CHICKEN BOWL FOR THE SOUL

You’ve heard of chicken soup for the soul, well you have to try our chicken bowl for the soul! A hearty and nutritious meal, perfect for lunch or dinner!

Ingredients

Serves 4

  • 2 boneless, skinless chicken breasts
  • 3 bell peppers, any colour, sliced
  • 1 large red onion, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon chicken seasoning
  • salt, to taste
  • pepper, to taste
  • 1 jar tomato pasta sauce
  • 3 cups brown rice (680 g), cooked
  • 1 can black beans, drained and rinsed (optional)
  • 1 can corn
  • 1 cup grated cheddar cheese (100 g)

Method

  1. Preheat oven to 200˚C.
  2. Line a baking tray with foil.
  3. Place the chicken, peppers, and onions onto the baking tray and drizzle with oil.
  4. Sprinkle the chicken seasoning evenly over both sides of the chicken breasts.
  5. Sprinkle salt and pepper on the bell peppers and onions, tossing to coat.
  6. Top each chicken breast with a generous pour of tomato pasta sauce.
  7. Bake in a preheated oven for 25 minutes.
  8. Rest chicken for 10 minutes, before slicing into strips.
  9. Add a base of brown rice to 4 bowls or sealed containers. Top each with a scoop of black beans, corn, additional tomato pasta sauce, cheddar cheese, cooked bell peppers, and onions, and sliced chicken. 
  10. Enjoy immediately or store in the refrigerator. Can be kept refrigerated for up to 4 days.

Download this delicious recipe here

 

March 4, 2020 Lunch, Recipes Comments Off on CHICKEN BOWL FOR THE SOUL