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Salads - These don’t need to be boring, layer all your favorite vegetables in a bowl such as lettuce, cucumber, tomatoes, radish, avocado, carrot, capsicum, or beetroot. Choose your protein, grilled chicken with herbs and lemon, steak strips with herbs and seasoning, fresh, smoked or tinned salmon or tuna, boiled or fried eggs, bacon, halloumi, feta, or cheddar cheese. Top with nuts, seeds, sprouts, sauerkraut, kimchi, fresh herbs.
Omelettes - are the best low in time/ lazy dinners. Chop up any vegetables, leftover meats and put in a pan with some oil, cook until slightly soft then add your egg mixture which is beaten eggs and cream with salt and pepper, then sprinkle on cheese. Cook until the bottom is brown and then transfer to the oven to cook through for about 10-15 minutes and golden on the top. Serve with a salad or some sauerkraut or homemade relish.
Lettuce Cup Tacos - These are a healthy alternative to Taco Tuesday which will taste so good you won’t even miss the taco shell. Start off with your favourite protein i.e. chicken breast, mince, steak or beans and cook in a Mexican spice mix (cumin, coriander, chilli, paprika, turmeric) with some onion and capsicums until cooked though. Prepare your taco sides eg: grated carrot, sliced capsicum, Mexican slaw, beans, refried beans. Layer the protein and sides in the lettuce cups and top with guacamole, cheese and sour cream. Arrrriba!
Fish parcels - These are super easy one parcel wonders and let’s be honest we all need more fish in our diets! Start with cutting up some baking paper into large squares then in the middle arrange your fish (either white fish like snapper, terakihi etc or salmon and then top with vege’s such as green beans, cherry tomatoes, olives, lemon slices and a little bit of butter. Top with fresh herbs like parsley, coriander or basil. Roll the paper up tightly and then cook in the oven for 12-20 minutes until fish is cooked though and the vege’s are nice and soft. Serve with homemade kumara chips and salad.
Spaghetti Bolognaise and Zoodles - This meal could not be easier and speaks more to the soul. Dice an onion and 2 garlic cloves and cook in a little oil until soft, add mince and cook until brown. Add a low sugar pasta sauce (I like the Jamie Oliver range) and cook until warmed though. Serve with zoodled carrot and zuchinni and top with cheese and sour cream.
By Kali Brydon BSC Human Nutritionist