GF, DF & Pescatarian
Skill level: Moderate
This plate is packed with nutrients; protein, complex carbohydrates, fibre, quality fats, omega 3, tonnes of vitamins and minerals plus unsung heroes such as phytonutrients, enzymes and antioxidants. You will be hard pressed to find a more nutrient dense meal! It’s also easy to store and transport so you can take good nutrition with you wherever you go.
130g tin wild salmon in springwater, well drained
1 free range egg
2 ½ teaspoons of coconut flour
1 tablespoon chives, finely chopped
Sea salt and pepper to taste
1 tablespoon olive oil
Spiced brown Rice
1 cup cooked brown rice
¼ cup roasted almonds, roughly chopped
2 tablespooons sultanas
2 teaspoon dukkha spice mix
1 teaspoon extra virgin olive oil
3-4 large kale leaves, very finely chopped
1 teaspoon extra virgin olive oil
1 teaspoon lemon juice
½ teaspoon smoked paprika
Tiny pinch sea salt
1 cup diced pineapple
¼ medium red onion, finely diced
1 sprig mint and coriander, leaves torn and stems finely chopped
1) To make the salmon cakes place drained salmon, coconut flour, egg and salt and pepper in a small bowl and mix well. If the mix seems too wet to make into little cakes then add ½ teaspoon more coconut flour. Heat oil in a frying pan over medium heat. Shape the mix into 4 small cakes and fry until golden brown on both sides. Set aside off the heat for later.
2) For the spiced brown rice mix rice, nuts, sultanas, dukkha and oil in a bowl and mix well.
3) For the kale salad place oil, lemon, salt and paprika in a bowl. Mix well with clean hands, massaging the dressing into the kale.
4) To make the salsa mix pineapple, onion and herbs in a small bowl.
5) To assemble spoon the rice, kale and salsa into separate mounds on a large serving plate. Place salmon cakes on the plate and garnish with extra herbs, spices, nuts and flat bread or chopped vegies if desired. Serve immediately.
DF, GF, Vegan
Skill level: Easy
This easy nutrient dense meal makes a fantastic hot packed lunch. Miso paste is a food of Japanese origin made from fermented soy beans and sometimes rice. It has a salty savoury flavour which makes it very popular. As it's fermented, it's a great food for gut health because it contains all sorts of gut healthy microorganisms. Some people have health concerns about soy consumption however fermented soy is known to be the best form of soy available. Just be sure to buy a good quality miso. That is, a paste, no additives & ideally organic, which will cost a bit more but will last a long time and have the added health benefits.
1T miso paste
1 small carrot, shredded/finely sliced
5cm piece zucchini, finely sliced
5cm piece capsicum, finely sliced
1 spring onion, finely sliced on an angle
1 portion buckwheat soba noodles, snapped in half
2 sprigs fresh mint
1) Clean and dry a 500-750mL jar with a leak proof lid.
2) Place miso and water in a small dish and mix with a fork until a slurry forms then pour into the bottom of the jar.
3) Pile vegetables into the jar on top of the miso, stick noodles on top and finish off with some fresh mint leaves. Screw the lid on and store in the fridge until it’s time to serve.
4) To serve boil water in a kettle or small pot. When boiled pour the water ¾ of the way up the jar. Leave to sit for 5 minutes or until noodles are tender. Top the jar up to almost full with cool water. Stir so that all ingredients are well combined and there is no miso paste sitting on the bottom of the jar. Serve immediately.