10 meals to prep this weekend

Uni starting, busy life, working heaps? Get prepping this weekend to ensure you eat healthy meals, regularly. These 10 meals are always on my go to list for prepping meals over the weekend, they stay fresh in the fridge, they are easy to reheat, and they retain all the flavour! Get prepping peeps!

1. Beetroot and Rosemary Beef burgers from Eat Drink Paleo

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2. Gluten free Banana Bread from The Healthy Chef

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3. Spicy Roast Pumpkin dip from Nutrilly Nutrition

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 4. Vegetarian spiced cauliflower salad with pomegranate from Move Nourish Believe

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5. Gluten free sweetcorn fritters from The Healthy Chef

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6. Dark chocolate chia truffles from Nutrilly Nutrition

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7. Coconut and tumeric chicken skewers from Optimal Health the Paleo way (Claire Yates)

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8. Sweet potato, kale and feta muffins from I Quit Sugar (Nicole Joy)

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9. Mango, coconut and macadamia pops from The Nutrition Guru and The Chef

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10. Rainbow quinoa tabouli from Nutrilly Nutrition

RainbowQuinoaTabouli

 

 

The body love segments #1

BodyLoveSegments

I’m a big advocate for having a healthy body image, and self confidence, not just in women, but men as well. There are a multitude of reasons why at this point in time, the majority of us aren’t happy with our bodies, its cultural, religious, social, health, and has been hyped up by the media. I know myself, that I have never had body confidence, even now, knowing what I know, i’m still not comfortable in my own skin. And that is exactly why I am starting this new segment called body love. I’ts all about little ways we can all get a bit happier about the physical manifestation of ourselves. It’s also about sharing our stories, because by sharing how we feel and what we look like, we can all help and support each other to become better versions of ourselves.

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About 6 months ago, I was really down in the dumps about my body as iv’e gained a bit of weight over the past few years, and as a (almost) nutritionist I felt like I was pretty worthless. But the thing is, I eat healthy, I exercise regularly, my heart and blood pressure is healthy, I’m never sick, I don’t take any drugs, and I feel sexy! So what on earth is the problem? The media tells me that I need a “flat stomach” and bikini body to fit it and to be seen as “beautiful” and “picture worthy”, but I am one of the healthiest people I know (not to float my own boat), so why is looking a certain way getting me down? My issue is my stomach, I get bloated when stressed, after eating gluten, when i’m PMSing, and for no other reason. It happens all the time, and I know that it’s simply a matter of improving my gut health and taking probiotics and watching what I eat. And I know many of you will have the same problem (see my post on Bloating). But I am on the journey to loving my body and really appreciating what it can do. I can climb mountains (and have), I can lift heavy things, make babies, have conversations, repair my cells, breathe, learn, create beautiful artwork and be inspired. 

I think the video below really sums up how crazy body image really is, and how much the “ideal body” types have changed throughout history, and the thing is it will continue to change, yet everyone has a completely different body shape, so why should fashion and trends dictate how we feel about ourselves?

 

By loving our bodies, we are prepared to nourish them, to take care of them, to keep them active and moving, to stay healthy, and to allow ourselves to be confident in our own skin. The bare truth is that we are all stuck in our bodies, right now there is no possible way to change that. And I believe our lives and bodies are a gift from the universe, I mean we are a miracle! The fact we are alive is simply incredible, so why are we concerned with how we “look” to others. As long as we are happy, healthy and able to live full and successful lives, doing everything we want to do, then why should we be unhappy?

The reason is, its very profitable to have huge numbers of unhappy people, because you can’t sell being happy in your own skin, but you can sell all sorts of ways to become happy in your own skin. Think about all the gossip and celebrity magazines, the headlines stating which celeb is thin, which are fat, and how they did it. There are thousands of diets, pills, books, websites, detoxes, products and exercise regimes that will “help you lose weight”, but the real question is, why are we so unhappy in our miraculous bodies that we decided to put it through the stressful task of losing weight? Who decided that our body wasn’t ok exactly how it is? Who told you that you are too fat? Too thin? Too muscular? Too hairy? Too tall? And why the fuck is it anyone else’s concern but your own. 

The two pics below outline how crazy standards of beauty are getting, these are three separate campaigns, but one of them is so far away from representing the variety of female body shapes. 

VSbody

 

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The only way we can get to the other side, and be completely and utterly happy with our body, is to take control of our thoughts, and take ownership of what we have been given. This is MY BODY, and I am IN LOVE with it! When we take control of our body, we take control of our health, happiness and get rid of any negativity that others may place in us. But that also means we are accountable for our bodies, that means looking after it! It is your own responsibility to take care of your body, you are in charge of keeping it healthy, keeping it moving, and keeping it able to live a full life. Stop listening to what others tell you to do with your body, stop taking advice from gossip magazines, stop listening to your peers, your parents, and to your relatives. They do not own your body. No-one owns your body except for you. And now is the time to take control and start loving yourself, because its only when you decide to take responsibility that you can change how your body looks.

This is MY BODY, and I am IN LOVE with it!

 

If you need to lose weight, do it to become healthier, happier and fitter for yourself. Do it not because you want to have a “bikini body” but do it so you can swim further, so you can run faster, so you can get up every morning and greet your body with a happy heart. Losing weight should never be because someone told you that you are “fat”, what is fat anyway? Its stored energy to use later, so start using it. Once you love your body, and look after it by nourishing it with nutrient dense, fresh and colourful foods, as well as moving it everyday and keeping it healthy, you will find yourself in a body that is meant to be as it naturally is. Your body will take the shape of what it always was intended to be, you just have to love and care for it, and it will do the rest! 

So right now, make a pact with yourself, to love are care for your body, and to stop listening to outside opinions about what you are “supposed” to look like. Its your body. Time to start taking control of your body, your health and your life!

I’m looking for 10 brave individuals who would like to share their body love/hate story with me on the upcoming segments of body love, you will have to brave it and share a pic of yourself (with clothes or without) and how you have/are planning to love your body more. You will be helping such a huge number of people feel more confident and loving their bodies. If you are interested send me an email at [email protected] nutrillynutrition.com 

*Edit: Iv’e changed the original header image, because the image was when I was pretty low, and I wanted to portray a more happy version of my body love!

 

Pumpkin and Chicken Tagine with Cranberries

This recipe was created last week when I was searching for something with pumpkin and chicken in it, as it was my last day before buying groceries, those were the last two inspiring ingredients I had. However all I could find was recipes fro pumpkin and chicken curry-not exactly what I was after. Then I found a recipe for a Tagine, iv’e never made a Tagine, nor did I know what they were. But after a bit of research I discovered that a Tagine is a “historically North African dish that is named after the type of earthenware pot in which it is cooked. Moroccan tajine dishes are slow-cooked savory stews, typically made with sliced meat, poultry, or fish together with vegetables or fruit. Spices, nuts, and dried fruits are also used. Common spices include ginger, cumin, turmeric, cinnamon, and saffron. Paprika and chili are used in vegetable tajine. The sweet and sour combination is common in tajine dishes like lamb with dates and spices”

So I came up with a type of Tagine (made without the actual earthenware pot) full of chicken, vegetables, spices, herbs and cranberries. I’m incredibly happy with how it turned out, and it only takes around 30 minutes from start to plate. I really hope you enjoy!

Pumpkin and Chicken Tagine with Cranberries
Serves 2
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
660 calories
40 g
338 g
25 g
68 g
6 g
662 g
561 g
11 g
0 g
15 g
Nutrition Facts
Serving Size
662g
Servings
2
Amount Per Serving
Calories 660
Calories from Fat 227
% Daily Value *
Total Fat 25g
39%
Saturated Fat 6g
32%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 10g
Cholesterol 338mg
113%
Sodium 561mg
23%
Total Carbohydrates 40g
13%
Dietary Fiber 8g
31%
Sugars 11g
Protein 68g
Vitamin A
473%
Vitamin C
41%
Calcium
17%
Iron
40%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 red onion, sliced
  2. 1 tsp olive oil
  3. 300 g pumpkin
  4. 500 g chicken thigh, diced
  5. 1 tsp ginger
  6. 1 tsp cinnamon
  7. 1 tsp cumin
  8. 3 garlic cloves, finely chopped
  9. 1/2 cup cooked or canned chickpeas
  10. 400 g canned diced tomatoes
  11. 2 Tbsp cranberries
  12. Fresh basil
Instructions
  1. In a large fry pan heat olive oil on medium heat, and add onion. Slice pumpkin into thin bite-size slices and add to fry pan. Keep tossing the onion and pumpkin to prevent burning and sticking.
  2. Add ginger, cinnamon, cumin and garlic and toss well. Fry until the spiced become aromatic.
  3. Add diced chicken and fry until chicken is browned on all sides.
  4. Add chickpeas and cranberries and toss again. Mix in tomatoes and turn heat down to low.
  5. Simmer Tagine for 15-20 minutes to allow chicken to fully cook. Remember to stir every few minutes to prevent sticking.
  6. In the last 5 minutes of cooking add chopped basil, stir again.
Notes
  1. Gluten free.
  2. Dairy free.
  3. Nut free.
  4. Paleo (if chickpeas are not used).
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calories
660
fat
25g
protein
68g
carbs
40g
more
Nutrilly https://nutrillynutrition.com/

Coffee choc beetroot cake with cashew coffee icing

I’m in love with the combination of chocolate, coffee and beetroot, its such an unexpected trio, but when mixed together in a cake, produces a beautiful, sweet and healthy result! This recipe is in collaboration with Yahava Koffeeworks, and is made with their Kintamani coffee. I pre-cooked the beetroot, so have not included that in the prep time (I normally keep a few bags of par-cooked beetroot in the freezer for such occasions!). 

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Coffee choc beetroot cake with cashew coffee icing
Serves 16
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Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
215 calories
23 g
30 g
12 g
4 g
3 g
96 g
173 g
15 g
0 g
8 g
Nutrition Facts
Serving Size
96g
Servings
16
Amount Per Serving
Calories 215
Calories from Fat 105
% Daily Value *
Total Fat 12g
19%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 30mg
10%
Sodium 173mg
7%
Total Carbohydrates 23g
8%
Dietary Fiber 2g
7%
Sugars 15g
Protein 4g
Vitamin A
2%
Vitamin C
0%
Calcium
7%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 50g butter, melted
  2. 1 cup almond milk
  3. 2 eggs
  4. 1 cup Yahava coffee (I used their Kintamani coffee)
  5. 1/2 cup mashed cooked beetroot
  6. 1 cup coconut flour
  7. 1 cup ground almonds
  8. 1 cup raw sugar (Slightly less refined than white sugar)
  9. 2 tsp baking soda
  10. 1/4 cup cacao powder
  11. 2 tbsp chia seeds
Icing
  1. 1/2 cup cashew, soaked
  2. 2 Tbsp rice malt syrup
  3. 1 cup Yahava coffee (I used their Kintamani coffee)
  4. 1 tsp cinnamon
Instructions
  1. Preheat oven to 180 degrees Celcius, and line a round baking tray with paper and spray well with olive oil spray.
  2. In a medium sized bowl mix all wet ingredients together. Set aside.
  3. In a large bowl combine all dry ingredients.
  4. Make a well in the middle of the dry ingredients and pour in the wet ingredients. Mix until just combined.
  5. Pour caked batter into the prepared cake tin and smooth with a spatula.
  6. Bake for 45 minutes, or until a skewer comes out clean.
  7. For the icing: Soak cashews for 2 hours, add all ingredients to a food processor and blend until very smooth (this may take up to 10 minutes-stay patient!)
Notes
  1. Gluten free. Vegetarian.
  2. This cake is not particularly sweet, so don't be alarmed when you find its not as sweet as you think it would be! Its a great start to weaning yourself off refined sugar.
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calories
215
fat
12g
protein
4g
carbs
23g
more
Nutrilly https://nutrillynutrition.com/

Banana, cacao and coffee smoothie

Need a quick way to get your coffee and brekkie in? Well here is the answer! The banana, cacao and coffee smoothier is full of nutrients, easy to whip up when you are in a rush, and will give you that energy boost you need until you have time for a proper meal. The banana give you a tonne of fibre and vitamins, the cacao and coffee is full of antioxidants, the chia seeds give you healthy fats, and the vanilla essence is there simply for flavour. Of course, I always advocate having a full brekkie, with slow release carbs, protein and healthy fats (Think veggies with poached eggs), but I also understand that some days you are just too rushed to get out the door, so this is the perfect fix on those days! 

Banana, cacao and coffee smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
162 calories
29 g
0 g
4 g
3 g
0 g
605 g
12 g
15 g
0 g
1 g
Nutrition Facts
Serving Size
605g
Servings
1
Amount Per Serving
Calories 162
Calories from Fat 11
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 12mg
0%
Total Carbohydrates 29g
10%
Dietary Fiber 5g
18%
Sugars 15g
Protein 3g
Vitamin A
2%
Vitamin C
17%
Calcium
48%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 frozen banana
  2. 1 cup ice
  3. 1 cups almond milk
  4. 1 shot Yahava expresso (I used their Kintamani coffee)
  5. 1 tsp chia seeds
  6. 1 Tbsp cacao
  7. 1 tsp vanilla essence
Instructions
  1. Add all ingredients to a blender and blend on high until smooth.
  2. Serve in a glass jar or large cup with a lid so you can drink it on the go!
Notes
  1. Gluten free. Dairy free. Vegetarian. Vegan. Sugar free.
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calories
162
fat
4g
protein
3g
carbs
29g
more
Nutrilly https://nutrillynutrition.com/

Raw salted caramel latte slice

Oh. My. God. This slice is just so heavenly! You have got to try it, honestly, I think this is the best thing I have ever made. In collaboration with Yahava Coffee, i’ve come up with a few coffee inspired recipes, which my raw salted caramel latte is the first. Its full of nuts, dates, coconut, coffee and cacao, so if full of healthy fats, antioxidants and a little bit of sweetness. This is a great one to have in the freezer for when you get the afternoon sweet tooth, or is perfect for a little nibble after dinner. Just remember not to eat the whole thing at once because its still pretty energy dense with all the nuts and dates! 

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Raw salted caramel latte slice
Yields 20
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Prep Time
30 min
Cook Time
2 hr
Total Time
2 hr 30 min
Prep Time
30 min
Cook Time
2 hr
Total Time
2 hr 30 min
193 calories
20 g
0 g
12 g
4 g
5 g
46 g
36 g
15 g
0 g
7 g
Nutrition Facts
Serving Size
46g
Yields
20
Amount Per Serving
Calories 193
Calories from Fat 104
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 36mg
1%
Total Carbohydrates 20g
7%
Dietary Fiber 2g
9%
Sugars 15g
Protein 4g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Base
  1. 1 cup raw almonds
  2. 1/4 cup shredded coconut
  3. 1 shot Yahava expresso (I used their Kintamani coffee)
  4. 6 dates, pitted
Salted caramel latte layer
  1. 1 cup unsalted raw cashews, soaked
  2. 8 dates
  3. 1/4 tsp Himalayan sea salt
  4. 1/3 cup almond milk
  5. 1 shot Yahava expresso (I used their Kintamani coffee)
Raw chocolate
  1. 1/3 cup coconut oil, melted
  2. 2 Tbsp cacao powder
  3. 3 Tbsp rice malt syrup
  4. 2 Tsbp Yahava expresso (I used their Kintamani coffee)
  5. 1/2 cup raw unsalted cashews, soaked
Instructions
  1. For the base: Place all ingredients into a food processor and mix until it forms a solid ball, you should be able to pick it up with your hands. Line a square tray with baking paper, and press base mixture into the bottom of the pan. Use your hands and a spatula to get the mixture to the corners, and ensure its as flat as possible. Place in the freezer to set while you are preparing the next layer.
  2. For the middle: Soak cashews for 30-60 minutes (I usually do this first), then place cashews, pitted dates, sea salt, almond milk and expresso into the blender, process until it forms a smooth paste. It should be slightly runny, but not to the point where it is a liquid. You may need to add more almond milk. The processing usually takes around 5 minutes. Pour the middle layer straight on top of the base, and spread evenly using a spatula. Place back in the freezer to set.
  3. For the top layer: Combine melted coconut, cacao powder, rice malt syrup, expresso and pre-soaked cashews back into the blender. Blend until they form a smooth liquid. You may need to add a little more coffee to get it to be a liquid. Once combined well pour over the middle layer, smooth using a spatula and place back into the freezer for around 2 hours. Only serve when completely set.
Notes
  1. Gluten free. Dairy free. Vegetarian. Vegan.
  2. Will store in the freezer covered for up to 2 weeks.
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calories
193
fat
12g
protein
4g
carbs
20g
more
Nutrilly https://nutrillynutrition.com/

Rainbow quinoa tabouli

This one was a quick throw together recipe from a BBQ I attended last Friday at the in-law’s place, I was asked to make a quinoa salad, and there were some suggestions for other ingredients, so this is what I cam up with! Ended up being a hit, full of colour and nutrients. Definitely one I will make again, plus if you don’t add the dressing straight away it keeps really well in the fridge, so is perfect for meal prepping at the begging of the week (you can see it featured in my meal prepping recipe ideas post here). 

Rainbow quinoa tabouli
Serves 4
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Prep Time
20 min
Prep Time
20 min
282 calories
35 g
0 g
12 g
10 g
2 g
198 g
118 g
2 g
0 g
10 g
Nutrition Facts
Serving Size
198g
Servings
4
Amount Per Serving
Calories 282
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 118mg
5%
Total Carbohydrates 35g
12%
Dietary Fiber 7g
27%
Sugars 2g
Protein 10g
Vitamin A
261%
Vitamin C
52%
Calcium
13%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 red onion
  2. 1/2 red capsicum
  3. 1 cup cooked quinoa
  4. 1/2 cup roast pumpkin
  5. 1/4 cup fresh parsley
  6. Handful fresh baby spinach
  7. 2 Tbsp slivered almonds
  8. 2 Tbsp olive oil
  9. 2 Tbsp white wine vinegar
  10. 1 Tbsp wholegrain mustard
Instructions
  1. Finely chop red onion, capsicum, parsley and spinach and add all to a large mixing bowl.
  2. Chop roast pumpkin into bite size cubes and add to bowl.
  3. Add cooked quinoa and toss well to combine.
  4. Heat a small fry pan to medium heat, and lightly toast slivered almonds (be very careful here not to burn them, they will cook very quickly). Add almonds to the bowl and toss again.
  5. In a small jar add olive oil, vinegar and mustard and shake well to combine.
  6. Either pour the dressing over the taboli if serving immediately, or keep separate until serving.
Notes
  1. Gluten free
  2. Dairy free
  3. Vegetarian
  4. Vegan
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calories
282
fat
12g
protein
10g
carbs
35g
more
Nutrilly https://nutrillynutrition.com/

Raw cookie dough bites

This recipe is a simple, quick and tasty one, which was inspired by my good friend Tam when we were talking about the “Raw cakes” I posted on instagram a few days ago. It inspired me to create something that was reminiscent of eating raw cake batter or nibbling on some of the raw cookie dough. Therefore: Raw cookie dough bits! Literally 5 ingredients and they take 5 minutes. 

Raw cookie dough bites
Yields 10
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Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr 5 min
Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr 5 min
63 calories
6 g
0 g
4 g
1 g
1 g
13 g
1 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
13g
Yields
10
Amount Per Serving
Calories 63
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 4g
Protein 1g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Tbsp Almond butter (or you could use peanut butter)
  2. 2-3 Tbsp cacao nibs
  3. 1/2 cup cashews
  4. 2 medjool dates
  5. 1/2 tsp cinnamon
Instructions
  1. Add cashews to a food processor and mix until relatively fine consistency. Add almond butter, dates and cinnamon and pulse until it forms a solid mass. You may have to scrap it down from the sides a few times.
  2. Add the cacao nibs and use a spoon to mix.
  3. Form into a layer about 1 cm thick on a board and cut cookie shapes out of the mix.
  4. Refrigerate for 1 hour to set.
Notes
  1. Gluten free
  2. Dairy free
  3. Vegetarian
  4. Vegan
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calories
63
fat
4g
protein
1g
carbs
6g
more
Nutrilly https://nutrillynutrition.com/

Chickpea and coriander veggie burger

I love summer, and I love creating new and exciting recipes to make on these hot evenings in Perth! I came up with this one a few months ago, and have been refining it ever since (recipe testing is so much fun because you get to taste ALL of your creations, lucky its usually pretty yummy!). I really enjoy substituting meat out of my meals some days, it feels lighter, its healthier, plus its helping the environment too. Maybe you could try this for meatless Monday?

I serve this burger on a wholegrain bun with salad greens, tomato, cucumber and aoli, but you could also add mushrooms, onion, grilled halloumi, basil pesto, beetroot, grated carrot, roasted veggies or an olive tapanade instead and have it naked! (without a bun).

Chickpea and coriander veggie burger
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
473 calories
82 g
93 g
9 g
25 g
2 g
1341 g
548 g
29 g
0 g
5 g
Nutrition Facts
Serving Size
1341g
Servings
4
Amount Per Serving
Calories 473
Calories from Fat 75
% Daily Value *
Total Fat 9g
13%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 93mg
31%
Sodium 548mg
23%
Total Carbohydrates 82g
27%
Dietary Fiber 17g
68%
Sugars 29g
Protein 25g
Vitamin A
228%
Vitamin C
69%
Calcium
34%
Iron
45%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 can chickpeas, drained and rinsed
  2. 2 eggs
  3. 2 carrots, grated
  4. 1/2 onion, grated
  5. 1 tsp cumin
  6. 1/2 tsp turmeric
  7. 1/2 tsp chili flakes
  8. 1 tsp ground coriander
  9. 1 handful fresh coriander, chopped
  10. 1 tsp garlic
  11. 1/2 cup chickpea flour
  12. 1 tbsp. olive oil for frying
  13. 1 tomato, sliced
  14. 1/2 cucumber, sliced
  15. 8 lettuce leaves, washed
  16. 4 gluten free/wholegrain buns
Instructions
  1. Place chickpeas and egg in a food processor and mix until well combined, and chickpeas are smooth. Move into a large bowl.
  2. Add grated carrot and onion, mix well.
  3. Add all spices and mix again. Add enough gchickpea flour to hold mixture together firmly.
  4. Divide the mixture into 4 equal balls, and shape into round patties. Heat oil in a frying pan (you may need to use 2 frying pans) on medium heat, and fry patties for 5-10 minutes on each side until golden.
  5. Serve on wholegrain buns with fresh veggies, hummus, chutney, onions, mushroom, coriander etc.
Notes
  1. Gluten free. Dairy free. Vegetarian.
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calories
473
fat
9g
protein
25g
carbs
82g
more
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Pear, walnut and beetroot salad

Beetroot has to be one of my all time favourite root vegetables, it has a rich, earthy flavour, and is full of antioxidants, vitamins and minerals. It also makes a killer salad when roasted, alas i’ve come up with this hearty pear, walnut and beetroot salad, which is a great year round salad. It makes a great addition to any summer BBQ, or a simple, fresh and hearty side salad during the winter months. I like to make this on a Sunday and take it for lunch on weekdays. I always look forward to lunch whenever I bring it. You could also add feta cheese if you wanted some cheese, but honestly, its great without it!

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Pear, walnut and beetroot salad
Serves 2
Gluten free. Dairy free. Vegetarian. Vegan
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
386 calories
63 g
0 g
12 g
13 g
1 g
538 g
204 g
23 g
0 g
10 g
Nutrition Facts
Serving Size
538g
Servings
2
Amount Per Serving
Calories 386
Calories from Fat 100
% Daily Value *
Total Fat 12g
18%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 204mg
8%
Total Carbohydrates 63g
21%
Dietary Fiber 14g
54%
Sugars 23g
Protein 13g
Vitamin A
29%
Vitamin C
29%
Calcium
11%
Iron
26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 medium beetroot
  2. Drizzle of olive oil (for roasting beets)
  3. 1 medium pear, chopped
  4. 1/4 cup walnuts, toasted
  5. a few handfuls of greens (beet greens, spinach, rocket etc)
  6. 1/2 cup cooked quinoa
  7. Sprouts, to garnish
  8. Balsamic vinegar
  9. Olive oil
  10. Salt and pepper
Instructions
  1. Preheat oven to 180 degrees Celsius, wash and dry beets, chop in half, then drizzle with olive oil.
  2. Roast for 45-60 minutes, or until tender. Allow to cool, then chop into smaller pieces.
  3. Slice pear and arrange on a platter with toasted walnuts, greens, quinoa and sprouts.
  4. Mix together olive oil, balsamic vinegar and salt and pepper. Drizzle over salad prior to serving.
Notes
  1. Try adding feta cheese for a creamy addition
beta
calories
386
fat
12g
protein
13g
carbs
63g
more
Nutrilly https://nutrillynutrition.com/