Quinoa Porridge, Burrito Salad, Sesame Pork Stir Fry – National Nutrition Week day 7

Breakfast: Quinoa Porridge

by Energize Health Club Personal Trainer Therese

Ingredients (serves 2):

  • 1 cup (milk) your choice of dairy, soy or almond milk
  • 1 cup water
  • 1/2 cup quinoa (see note)
  • 2 apples, chopped or grated with skin
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1 tablespoon ground linseed (flaxseed) or LSA (linseed, sunflower seed, almonds)

Directions:

Rinse quinoa under cold running water.
Combine with the water in a pot and bring to the boil.
Reduce the heat – cover and cook for 10 minutes until soft.
Add milk, apple, cinnamon, seeds and vanilla.
Cook for 5 minutes until creamy – add more milk if needed for a creamier texture.
Spoon into serving bowls and enjoy.

Lunch: Burrito Salad

by Energize Health Club Personal Trainer Isabelle

Ingredients (serves 1):

  • 1 1/2 cups lettuce
  • 1/2 cup brown rice, cooked
  • 1/3 cup black beans, cooked
  • 1 cup vegetables (try tomatoes, red peppers, onions, or roasted sweet potatoes)
  • 2 tablespoons avocado or guacamole
  • 2 tablespoons salsa
  • Sprinkle of low-fat cheese

Directions:

Place lettuce in large Tupperware container. Add the rice and beans. Top with your choice of vegetables, plus salsa and cheese (if desired).

Eat cold or microwave for 20 seconds and serve.

Dinner: Sesame Pork Stir Fry

by Energize Health Club Personal Trainer Isabelle

Ingredients (serves 4):

  • 500g lean pork fillet, trimmed
  • 4cm piece fresh ginger, peeled, grated
  • 2 large garlic cloves, crushed
  • 1 green chilli, seeds removed, finely chopped
  • Olive oil spray
  • 1 tbs sesame seeds
  • 1 bunch baby bok choy, leaves separated, stems thinly sliced
  • 2 carrots, peeled, cut into short thin sticks
  • 1 red capsicum, cut into thin strips
  • 150g green beans, trimmed, cut into 4cm lengths
  • 1 tbs reduced salt soy sauce
  • 1 tbs sweet chilli sauce
  • 1 cup bean sprouts, trimmed
  • Steamed (brown) rice, to serve

Directions:

Cut the pork thinly across the grain and place into a bowl. Add the ginger, garlic and chilli. Spray lightly with oil to coat the pork then stir to combine.

Heat wok over high heat until hot. Add sesame seeds and stir-fry for 1 minute until golden, remove to a plate. Spray the hot wok lightly with oil then add one-third of the pork and stir-fry for 1-2 minutes until sealed, remove porl to a plate. Repeat in two batches using remaining pork.

Spray wok lightly with oil and add the bok choy stems, carrot, capsicum and beans and stir-fry for 1 minute. Return all the pork and any juices on the plate. Combine the soy and sweet chilli and pour over the pork, stir-fry for 1 minute. Add the bok choy leaves, beans sprouts and sesame seeds, stir to combine. Remove from the heat and serve with rice.

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