Home made granola, superfood salad, healthy paella – National Nutrition Week – Day One by Energize Trainers Isabelle and Stacey

Breakfast: Home-made Granola

by GR Trainer Isabelle

Ingredients (makes enough to keep you going for more than a week):

  • 2 cups mixed nuts (almonds, hazelnuts, macadamia, cashew, etc.)
  • 1 cup dried plums, cherries, cranberries, apricots, dates, figs, etc.
  • 1/2 cup pepitas
  • 3/4 cup desiccated coconut
  • 1/2 cup coconut flakes
  • 1 tbs chia seeds
  • 1/2 cup melted coconut oil
  • 2 tbs raw honey
  • 2 cups rolled oats

Directions:

Preheat oven to 165 degrees.
Crush nuts and dried fruit in food processor.
Transfer to bowl, add all other ingredients and mix thoroughly with wooden spoon.
Line a deep baking dish with baking paper, making sure the sides are covered.
Spoon the mix into the tray and flatten evenly.
Bake for 18-20 monitoring closely – don’t burn it!
Let it cool completely (maybe even in fridge) and keep in an airtight container for up to 2 weeks.
Have 1/2 cup of muesli for breakfast with 1/2 cup of yogurt or milk and fresh seasonal fruit.

Lunch: Superfood Salad

by GR Trainer Isabelle

Ingredients:

  • 1 can chickpeas (drained and rinsed)
  • 1 large continental cucumber
  • 2 avocados, peeled and diced
  • ½ cup chopped fresh mint (or substitute with another herb like cilantro, basil, or parsley)
  • ½ cup crumbled feta
  • ½ cup frozen peas (thawed)
  • ¼ cup pepitas and sunflower seed
  • Dressing ingredients:
  • 2 tbs. fresh-squeezed lemon juice
  • 2 tsp. red wine vinegar
  • fresh-ground black pepper to taste
  • ¼ cup extra-virgin olive oil
  • 2 tbs. finely crumbled Feta

Directions:

Whisk together the lemon juice, red wine vinegar, fresh-ground pepper, and olive oil, then stir in the finely crumbled feta.

Combine all salad ingredients in a bowl. Slice the cucumber lengthwise in fourths and then into bite-sized pieces. Add the chickpeas, seeds and crumble in the feta cheese. Wash the mint and chop or snip into thin strips. Add avocado and peas and gently combine all ingredients. Our over dressing and stir gently. Serve right away or chill for an hour or two.

Dinner: Spanish inspired Chicken

by GR Trainer Stacey

Ingredients (serves 8):

  • 6 cups boiling water
  • 2 cups pearled barley (alt. add 2 large sweet potatoes)
  • 2 brown onions
  • 2 tablespoons Tomato paste
  • 3/4 cup sliced, drained, black olives
  • 1/2 cup Sandhurst fine foods, 97% fat free semi dried tomatoes, drained (most supermarkets will have this)
  • 1 jar tomato pasta sauce (most brands have similar ingredients, let your own taste buds guide your choice of added flavours)
  • 4 zucchini
  • 2 broccoli heads
  • 4 chicken breasts

Directions:

Add pearled barley and boiling water to a large saucepan. Stir occasionally whilst preparing the other ingredients. Add more water if necessary. Boil for about 40mins. Rinse and set aside.

On high heat, using a large saucepan add onions, tomato paste, sundried tomatoes and olives. Heat until just bubbling and reduce to a medium heat, add tomato pasta sauce, simmer for a further 15mins.

Meanwhile, slice the chicken. Add chicken once ready. stir for 5 minutes.

Meanwhile, slice the vegies and add once ready. Place lid on saucepan to steam the vegies. Steam to your liking, remembering that the crispier the veg, the healthier it is for you. Add pearled barley.

Serve hot or place in containers and enjoy for lunch tomorrow.

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