Recipes from On Core Nutrition

 

The following article features in Issue One of the ST BREAST magazine.

Joe’s 5-minute Tuscan Kale and Eggplant Prawn Stir Fry

Ingredients

1 tbsp rice bran oil

1 cup kale, chopped

½ eggplant, sliced into sticks

1 clove garlic, crushed

4 prawn cutlets

½ tsp fish sauce

1 tbsp soy sauce

1 tbsp oyster sauce

Directions

Heat 1/2 tbsp oil in wok until super hot then add kale and eggplant. Stir fry for 2 mins, adding a little water to soften the eggplant.

Heat the other 1/2 tbsp oil in another small frypan and fry prawns, 1 minute each side.

Add the sauces to the veggies in stir fry until the prawns are cooked. Add prawns to wok, stir through and serve!

 

 

Thank You, Dahl

Ingredients

1 cup green or yellow split peas

1 cup dried lentils

1 onion, chopped

200 g diced tomatoes (tin or fresh)

1 tsp ginger, minced

2 tsp garlic, minced

2 tsp ground cumin seeds

2 tsp ground turmeric

10 curry leaves (tempting to skip if you don’t have them, but please don’t! they make the dish. freeze what you don’t use in a zip lock for next time!)

700 ml vegetable stock

1 tsp chilli

1 tsp peanut or sunflower oil

Directions

Place all ingredients in slow cooker. Add extra water to ensure everything is well and truly covered (those legumes are going to suck up a lot).

Cook on high for 3-4 hrs, stirring occasionally (twice throughout is plenty), adding water as required. That’s literally it!

Serve with a side of greens or on a bed of cauliflower rice.

 

Lentil Bolognese

Ingredients

1 tin of lentils

1 tin of reduced salt diced tomatoes

3 tbsp extra virgin olive oil

3 tsp minced garlic

200 g mushrooms

150 g spinach

1 pinch of salt

1 tsp pepper

200 g pasta of choice (we used edamame pasta)

1 bunch of basil

1 brown onion sprinkle of cheese of choice (we used goats cheese)

Directions

Pre-heat the extra virgin olive oil in a pan.

Add the onion and garlic and cook until brown.

Add the mushrooms and cook for 5 minutes or until they
soften.

Add the tin of rinsed lentils and diced tomatoes.

Add a pinch of salt and teaspoon of pepper.

Stir well and allow the sauce to simmer for 10 minutes.

Whilst the sauce is simmering cook the pasta as per the instructions on the packet.Once the pasta and lentil bolognese has cooked, divide into 4 servings and top with your cheese of choice and some fresh basil.

 

 

Cauli-Power Soup

Ingredients

1 head of cauliflower, chopped into small pieces

1 brown onion

1 tsp garlic, finely chopped or minced

1 tsp butter

1 tsp extra virgin olive oil

1 ½ cups good quality chicken stock

½ cup milk

½ cup cream (optional)

50 g grated parmesan (2tbsp)

1 tsp dijon mustard

Directions

Cook onion, garlic and cauliflower in a saucepan over
medium to high heat with extra virgin olive oil and butter. Cook, stirring, until cauliflower is soft and translucent.

Add stock to the saucepan and simmer over for 20mins. Add milk, parmesan, dijon mustard and cream if using. Blend with a stick blender until smooth. Serve hot with a smile on a chilly winter’s day or night!

 

Banana, Blueberry and Walnut ‘Nice-Cream’

Ingredients

1½ banana, peeled and frozen overnight

½ cup frozen berries (we used blueberries but you choose!)

Handful of walnuts

Directions

Peel + slice bananas, place in container and freeze overnight

Add banana, frozen blueberries and walnuts to a food processor. Blend until ice-cream like consistency.

*Note – if your blender isn’t powerful enough to blend the frozen blueberries and bananas, let them sit at room temp for 4-5 minutes and then blend.

 

Choc Orange Balls

Ingredients

50 g pitted dates

20 g natural cashews

15 g desiccated coconut

15 g lsa (linseed, sunflower seed, almond blend)

1 tbsp cacao powder

Juice and zest from 1 orange

Directions

Add all ingredients to a food processor and blend until a wet, sticky consistency forms.

Roll into balls and store in an airtight container in the fridge.

Don’t (we repeat do not!) eat them all at once!