Mid Week Food Hacks

Mid Week Food Hacks

When Monday rolls around, I always notice a huge difference in how organised and productive I feel if I’ve taken the time and effort to prep some meals and snacks in advance. I’ve put together a few of my favourite recipes that ensure the week is delightfully tasty and nourishing. You might like to make one, two or all of these ideas.

 


SEASONAL ROAST VEG


One of the best ways to ensure you’re getting enough nutrients and colour in your lunch time meals is to pre roast seasonal veg at the start of the week to pair with a protein of choice, some leafy greens and good fats. We don’t complicate it, we simply chop up the veg, lay them on a baking tray, drizzle over olive oil and season with sea salt and pepper. If I’m feeling fancy, I’ll put a sprinkle of rosemary or thyme. A few of the combos on high rotation are:

  • pumpkin, broccoli, capsicum
  • zucchini, broccoli, red onion, cauliflower
  • sweet potato, pumpkin & chickpeas
  • Beetroot, pumpkin & carrots

Eggs: these little nuggets are total nutritional powerhouses but can be totally boring when eaten plain. I love mashing up 2-3 pre-boiled eggs with 1/2 an avocado, sea salt and pepper. Spread the egg and avo mix onto crackers or mix through a salad. Another hack is the old school curried eggs, mash 2-3 pre- boiled eggs with 1 tablespoon whole egg mayo (or 1/4 avocado) and 1 heaped teaspoon of curry powder.

 


CURRIED PUMPKIN SOUP

This soup is a true Winter blessing! It’s made even more nutritious with the addition of bone broth. Curry is a warming spice and paired with the creamy coconut milk is a total winner. Why not prep a batch on the weekend and enjoy a serve for lunches with a piece of home made loaf? You’ll be the envy of your office colleagues!

Ingredients (Serves 4)

1/2 butternut pumpkin, chopped

2 carrots, roughly chopped

1 red onion. chopped

4 garlic cloves, crushed

olive oil, to taste

1-2 teaspoon sea salt

1 tablespoon curry powder

400ml coconut milk (full fat)

1 tablespoon bone broth concentrate or 1 stock cube

1/2 to 1 cup water (might need a tad extra)

Method

1. Preheat oven to 180C and line a tray with baking paper.

2. Prepare the vegetables and place the pumpkin, carrot, red onion and garlic cloves on the baking tray. Drizzle over the olive oil, curry powder and sea salt and coat well using your hands.

3. Roast for 30-40 minutes until tender, then add the veg to a blender along with the coconut milk, broth/stock cube and water.

4. Blend until smooth, you may need to add more liquid until you’ve reached the desired consistency.

TIP: Add in 1-2 tablespoons of pics peanut butter when blending to make it a satay soup!

 


CAULIFLOWER/BROWN FRIED RICE

Fried rice often receives a bad wrap for the amount of oils and lack of veg, but it’s actually a really nutritious meal when made the right way. Here’s our take on fried rice, you can do it two ways, low carb using cauliflower, or use a brown rice base.

Ingredients (Serves 4)

1 – 2 tablespoons olive oil

2 garlic cloves, crushed

1 red onion, finely diced

1 cup button mushrooms, sliced

1 zucchini, sliced on the diagonal

1 cup frozen peas

2 bags of cauliflower rice / 2 bags microwavable brown rice (or 1 whole cauli blitzed in a food processor)

6 eggs, whisked together in a bowl

2-3 tablespoon tamari or soy sauce

1 lime, juiced

4 tablespoons pine nuts, toasted (optional)

1/2 avocado mash, to serve (per person)

Method

1. Heat 1 tablespoon oil in a large frypan, then add in the garlic and onion and cook for 5 minutes until the onion is soft. Add in the mushrooms, zucchini and peas and cook for another 6-8 minutes until the veg are softened. Add in the cauli or brown rice and stir until combined well. Pour over the tamari and mix. Cover and allow the rice to continue cooking and heating through for 10 minutes while you cook the eggs.

2. In a separate frypan, add 1 tbl olive oil and pour in the egg mixture. Allow the eggs to cook for 3 minutes on one side and then flip them over. Remove from the pan once the eggs are cooked and cut into little pieces. Add the pieces of egg to the vegie mix in the other pan. At this point, taste the mixture and see if it needs a touch more tamari. When ready to eat, dish up, squeeze over some lime juice and top with pine nuts and mashed avocado!

 


SAVOURY BREAD RECIPES

Our favourite savoury vegie bread recipe is from The Natural Nutritionist. We also adore Jess Cox’s Gut Loaf.

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