City-Bay 2018: Themis Chryssidis’ weekly eating plan

City-Bay ambassador Themis Chryssidis outlines a healthy weekly eating plan for your prepartions for this year’s fun run.

 

BREAKFAST RECIPES

Poached eggs, whole grain toast & avocado mash

Serves: 1

Preparation time: 4 minutes

Ingredients:

25g Haloumi

2 Eggs, poached

1 Slice of toasted whole grain bread

¼ Avocado, mashed

Method:

1. Pan fry haloumi in a non-stick pan

2. Top toasted rye with avocado mash, haloumi and poached eggs.

Dietary substitutions:

Gluten free substitution for rye bread:

– Gluten free bread

Natural yoghurt with pear slices & muesli

Serves: 1

Preparation time: 1 minute

Ingredients:

¾ Cup low fat natural yoghurt (2% fat or less)

1 Pear, sliced

½ Cup muesli or All-Bran

Method:

1. Serve yoghurt in a bowl topped with fruit and muesli or All-Bran.

Shopping list options:

Low fat yoghurt options:

– Chobani Greek yoghurt, 0% fat

– Chobani Greek yoghurt, less than 2% fat

– Yo Pro yoghurt, plain

– Jalna low fat Greek yoghurt

– Black Swan, no fat Greek yoghurt

Muesli or All-Bran options:

– Goodness Superfoods barley clusters

– Kellogg’s All-Bran original

– Uncle Toby’s bran plus

– Lowan natural muesli

– Uncle Toby’s natural muesli

– Carman’s untoasted apple, date and cinnamon muesli

Dietary substitutions:

Gluten free substitutions for muesli or All-Bran:

– Freedom Foods active balance buckwheat and quinoa

– Freedom foods ancient grain flakes

– Lotus rice bran cereal

Banana cocoa porridge

Serves: 1

Preparation time: 5 minutes

Ingredients:

½ Cup instant oats (or rolled oats but allow additional cooking time)

¾ Cup low fat milk (2% fat or less)

1 Teaspoon maple syrup

½ Teaspoon cocoa

1 Small banana, sliced

1 Tablespoon almonds, chopped finely

1 Tablespoon walnuts, chopped finely

1 Teaspoon pepitas

1 Teaspoon shredded coconut

Method:

1. Combine oats, milk, maple syrup and cocoa in a small saucepan over medium heat. Bring to the boil. Cook, stirring, for 2-3 minutes or until oats are soft and creamy.

2. Mix through the banana, remove from heat. Serve topped with almonds, walnuts, pepitas and shredded coconut.

Dietary substitutions:

Gluten free substitutions for instant oats:

– Cooked quinoa

– Gluten-free natural muesli

Ricotta, dill, smoked salmon & avocado on whole grain toast

Serves: 1

Preparation time: 2 minutes

Ingredients:

2 Slices whole grain bread, toasted

80g Smooth ricotta

60g Smoked salmon

½ Avocado, sliced

2 Tablespoons dill, picked

Method:

1. Spread ricotta over toast. Top with smoked salmon, avocado and dill then serve.

Ricotta pancakes

Serves: 4

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients:

1 Cup self raising flour

¼ Teaspoon bicarb Soda

1 Egg

3/4 Cup low fat milk

1/4 Cup caster sugar

80g Ricotta, crumbled, plus 150g extra

2 Punnets strawberries, halved

¼ Cup maple syrup

Method:

1. Combine flour and bicarb soda in a large bowl, then form a well. Whisk together egg, milk and sugar, then pour into well and whisk until combined. Add crumbled ricotta.

2. Heat a non-stick frying pan over medium heat. Cook pancakes, one or two at a time depending on pan size until all batter is used. Divide pancakes between serving plates, top with extra ricotta, strawberries and maple syrup then serve.

LUNCH RECIPES

Smoked salmon, pumpkin hummus, avocado & alfalfa wrap

Serves: 1

Preparation time: 4 minutes

Ingredients:

1 Serve pumpkin hummus

50g Smoked salmon

1 Cos lettuce leaf

¼ Lebanese cucumber, thinly sliced

½ Cup Roasted capsicums, roughly chopped

¼ Avocado sliced

1 Whole grain or wholemeal wrap

Method:

1. Place all ingredients in the centre of the wrap. Then roll and serve.

Shopping list options:

Whole grain wrap options:

– Goodness Superfoods whole grain barley wraps

– Helga’s mixed grain wraps

– Mission whole grain wraps

– Simply Fine Foods whole grain wraps

– Wattle Valley whole grain soft wraps

Dietary substitutions:

Gluten free substitutions for whole grain wrap:

– Old Time Bakery Wholesome Gluten Free Wrap

– Empower Foods gluten free wraps

– Coles Simply gluten free wraps

Vegetarian substitution for smoked salmon:

– Remove smoked salmon, add two extra roasted capsicums and ½ half a serve extra of hummus

Pumpkin hummus, chicken & salad wrap

Serves: 1

Preparation time: 4 minutes

Ingredients:

1 Serve pumpkin hummus dip (Week 3, Mon, Snack)

90g Cooked chicken, sliced

½ Cup baby spinach

¼ Lebanese cucumber, thinly sliced

1 Small tomato, thinly sliced

1 Whole grain wrap

Method:

1. Place all ingredients in the centre of the wrap. Then roll and serve.

Shopping list options:

Wholegrain wrap options:

– Goodness Superfoods wholegrain barley wraps

– Helga’s mixed grain wraps

– Mission whole grain wraps

– Simply Fine Foods wholegrain wraps

– Wattle Valley wholegrain soft wraps

Dietary substitutions:

Gluten free substitutions for wholegrain wrap:

– Old Time Bakery wholesome gluten free wrap

– Empower Foods gluten free wraps

– Coles Simply gluten free Wraps

Vegetarian substitutions for chicken:

– Roasted capsicums

– Haloumi

DINNER RECIPES

Pumpkin and Brussels sprouts bowl with brown rice & avocado salsa

Serves: 2

Preparation time: 10-15 minutes

Cooking time: 20-25 minutes

Ingredients:

1 Tablespoon extra virgin olive oil

¼ Butternut pumpkin, cut into 1.5cm dice

8 Brussels sprouts, halved

1 Tablespoon smoked paprika

½ Uncooked brown or basmati rice

½ Lebanese cucumber, diced

½ Avocado, flesh scooped out and diced

2 Spring onions, sliced finely on an angle

Juice of a lime

Fresh coriander leaves, to serve

Sauce:

½ Tablespoon extra virgin olive oil

½ Red onion, diced

½ Red capsicum, deseeded, diced

2 Cloves garlic, peeled, finely sliced

1 Teaspoon smoked paprika

200g Chopped tomatoes

200g Kidney beans, drained and rinsed

Method:

1. Preheat oven to 200C. Combine olive oil, pumpkin, Brussels sprouts and paprika in a bowl,

then transfer to a lined baking tray. Roast for 15-20 minutes or until pumpkin is tender and

Brussels sprouts are golden brown.

2. Cook rice to packet instructions. Set aside.

3. To make the sauce, heat olive oil in a pan over medium-high heat and add the onion, capsicum and garlic.

Stir until onion becomes translucent. Stir in paprika and tomatoes. Cook for 8-12 minutes or until sauce has thickened and darkened in colour slightly, then add kidney beans and heat for a further one minute.

4. Combine cucumber, avocado, spring onions, lime juice and a pinch of salt in a bowl. Set aside to serve.

5. Divide rice between dinner and lunch bowl, spoon some of the sauce over the rice, top with

pumpkin and Brussels sprouts, avocado salsa and coriander.

Salmon & bok choy laksa

Serves: 2

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients:

1 Tablespoon peanuts, roughly chopped

1 Teaspoon olive oil

2 Shallots, finely sliced

Thumb-sized piece ginger, grated or finely chopped

¼ Bunch coriander roots and stems, cleaned and finely sliced (reserve leaves for serving)

2 Cloves garlic, finely sliced

¼ Teaspoon red chilli flakes

1 Stick lemongrass, bruised

1 Tablespoon fish sauce

½ Tablespoon brown sugar

1 Teaspoon turmeric

200ml Can low-fat coconut milk

2 Bok choy, quartered

1 Cup green beans

200g Piece salmon, cut into bite sized pieces

¼ Cup basmati rice

Lime wedges, to serve

Method:

1. Heat a large wok or frying pan over medium high heat. Add the olive oil, shallots, ginger, coriander stems, garlic, chilli and lemongrass. Cook, stirring, for 1-2 minutes or until fragrant.

2. Add the fish sauce, brown sugar and turmeric. Stir to dissolve, then add coconut milk. Simmer gently for 1-2 minutes then add bok choy, beans, salmon and toasted macadamias. Cook for a further 2-3 minutes or until salmon has just cooked through. Add a little water if at any stage the laksa is lacking moisture.

3. Meanwhile cook the basmati rice as per packet directions.

4. Serve laksa on rice, topped with fresh coriander leaves and lime wedges.

Dietary substitutions:

Vegetarian substitutions for salmon:

Tofu

Fennel braised meatballs with polenta

Serves: 2

Preparation time: 20 minutes

Cooking time: 20 minutes

Ingredients:

1 Cup salt reduced chicken stock

¼ Cup instant polenta

10g Parmesan, grated

250g Pork mince

1 Tablespoon fennel seeds

½ Tablespoon olive oil, plus ½ tablespoon extra

¼ Teaspoon chilli flakes, finely sliced

1 Small red capsicum, finely sliced

¼ Fennel bulb, thinly sliced

2 Garlic cloves, thinly sliced

350g Tomato passata

2 Cups rocket

1 Pear, thinly sliced

1 Tablespoon red wine vinegar

Method:

1. Line a 10cm x 10cm container with baking paper. Bring the chicken stock to the boil over high heat in a small saucepan. Whisk in polenta until well combined. Reduce the heat to medium-low and cook for a further 2-3 minutes, stirring, until thickened. Remove from the heat and stir in the parmesan. Pour into the prepared container and refrigerate for 25-30 minutes or until set.

2. Meanwhile, put the pork mince in a bowl, add the fennel seeds and use your hands to combine well. Shape the pork mixture into 3cm meatballs. Heat one tablespoon of the olive oil in a large, wide frying pan with one tablespoon olive oil over high heat. Add the meatballs and cook, turning occasionally, for about two minutes until browned all over. Transfer the meatballs into a bowl and set aside.

3. In the same pan, add chilli, capsicum, fennel and garlic. Cook over medium-high heat until vegetables soften, then stir in the tomato pasatta. Bring to the boil, cook for 2-3 minutes, return the meatballs to the pan and reduce the heat to low. Cook for a further 3-5 minutes until the meatballs have just cooked through.

4. Turn the polenta out onto a chopping board and cut into four pieces. Place the polenta pieces in a frying pan and cook over high heat for 1-2minutes on each side until warmed through. Remove from heat. Toss the rocket, olives, pear, vinegar and remaining one tablespoon of oil together. Divide the polenta among two serving plates, top with the meatballs and serve with the rocket and pear salad.

Dietary substitutions:

Vegetarian substitutions for pork mince:

– There is not a straight swap for pork mince but try replacing pork meat balls with roasted winter vegetables and legumes served with the polenta and fennel braise

Korean pork with sesame slaw & pickled cucumber

Serves: 1

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients:

¼ Lebanese cucumber, thinly sliced

1 Tablespoon apple cider vinegar

1 Teaspoon caster sugar

1 Teaspoon extra virgin olive oil

100g Pork loin fillet

⅛ Wombok cabbage, finely sliced

¼ Carrot, julienned or grated with a mandolin

1 Spring onion, finely sliced on an angle

1 Tablespoon pickled jalapenos, roughly chopped

½ Teaspoon sesame oil

1 Teaspoon sesame seeds (white or black)

1 Cup brown rice, cooked

Ginger bbq sauce:

¼ Tablespoon soy sauce, salt reduced

¼ Tablespoon Chinese cooking wine

½ Tablespoon mirin

¼ Tablespoon honey

1cm Piece ginger, grated

Method:

1. Place cucumber in a small bowl. Combine apple cider vinegar, two tablespoons water and caster sugar in a small saucepan and heat until sugar dissolves. Pour pickling liquid over cucumber and set aside to cool.

2. Combine all ginger bbq sauce ingredients in a small bowl and stir to combine. Set aside.

3. Heat a large heavy-based frying pan over high heat with the olive oil. Add the pork and cook for 4-5 minutes each side or until cooked to your liking. Remove the pan from heat and pour in the ginger bbq sauce. Turn the pork until it is coated in the sticky reduced sauce then remove to a chopping board to rest.

4. Combine wombok, carrot, spring onion, jalapenos, sesame oil, cucumber and the

pickling liquid in a large bowl.

5. Slice pork thinly. Spoon rice onto a serving plate. Top with Korean pork, slaw and sesame seeds. Serve.

Dietary substitutions:

Vegetarian substitutions for pork:

– Eggplant

– Mushrooms

– Haloumi

Calamari & chorizo couscous paella

Serves: 1

Preparation time: 15 minutes

Cooking time: 10-15 minutes

Ingredients:

1 Tablespoon extra virgin olive oil

¼ Chorizo sausage, thinly sliced

½ Calamari hood, scored and cut into 3cm pieces

½ Red capsicum, sliced

2 Spring onions, finely sliced

2 Cloves garlic, sliced thinly

1 Teaspoon fennel seeds

1 Teaspoon smoked paprika

⅓ Cup cous cous

½ Cup chicken stock, salt reduced (or vegetable stock)

½ Cup baby spinach or other leafy green vegetable

½ Lemon, zest and juice

1 Tablespoon Kalamata olives, pitted

1 Sprig flat leaf parsley, leaves picked

Method:

1. Heat a wide frying pan with the olive oil. Add chorizo and calamari. Cook, turning occasionally, for 2-3 minutes or until browned. Remove from the pan and add capsicum,

spring onions and garlic. Stir for 2-3 minutes until lightly browned.

2. Add fennel seeds and paprika. Stir to coat. Return calamari and chorizo to the pan. Add cous cous, stock and baby spinach. Simmer until cous cous has absorbed the liquid and is tender.

3. Stir through lemon zest and juice. Remove from heat, top with olives and parsley to serve.

Dietary substitutions:

Gluten free substitutions for Cous cous:

– Quinoa

– Rice

Vegetarian substitution for Chorizo & calamari:

Mushrooms & pumpkin

Cajun chicken burger with yoghurt sauce & purple slaw

Serves: 2

Preparation time: 20 minutes

Cooking time: 6 minutes

Ingredients:

2 Tablespoon Greek yoghurt, low fat

1 Tablespoon seeded mustard

¼ Bunch chives, chopped

2 Teaspoon extra virgin olive oil, plus 1 teaspoon extra

2 x 100g Chicken tenderloin

1 ½ Teaspoon smoked paprika

1 ½ Teaspoon ground cumin

½ Cup rocket

2 Spring onion, finely sliced

½ Zucchini, shaved into wide ribbons with a vegetable peeler

Juice of half a lemon

2 Teaspoon sesame seeds

2 Medium sized whole grain burger buns, halved, to serve

Purple cabbage slaw:

½ Cup purple cabbage, finely sliced

2 Radishes, halved and sliced

1 Cup snow peas sliced

1 Tablespoon extra virgin olive oil

Juice of a lemon

Method:

1. Stir together the yoghurt, mustard and chives. Set aside for serving.

2. Heat the olive oil in a non-stick frying pan. Coat the chicken with paprika and cumin. Add skin side down and cook for 2-3 minutes each side or until done to your liking. Remove from pan.

3. Meanwhile, combine rocket, spring onions and zucchini ribbons and drizzle over olive oil and lemon juice.

4. Combine the ingredients for the slaw, top with sesame seeds and set aside.

5. Spoon a little yoghurt onto each burger bun. Cut each chicken tenderloin in half and place on yoghurt. Top with rocket salad and serve with side of purple cabbage slaw.

Dietary substitutions:

Gluten free substitution for whole grain burger bun:

– Gluten free burger bun

Vegetarian substitutions for chicken:

– Haloumi

– Tofu

– Large Swiss mushroom

Cauliflower, eggplant & spinach curry with cumin naan bread

Serves: 2 (extra serve for Monday the following week)

Preparation time: 25 minutes

Cooking time: 30 minutes

Ingredients:

1 Tablespoons olive oil

¼ Cauliflower, cut into florets

½ Eggplant, diced

2 Garlic cloves, finely sliced

1 cm piece of ginger, finely chopped

½ Bunch coriander, stems finely sliced, leaves reserved

2 Spring onions, finely sliced

1 Tablespoons mustard seeds

1 Tablespoons fennel seeds

1 Tablespoons cumin seeds

1 Tablespoon Garam Masala

½ Cup dried lentils

400ml Tomato passata

200ml Can low fat coconut milk

1 Cups baby spinach

2 Tablespoons toasted flaked almonds, to serve

1 Cup cooked brown rice, to serve

Cumin Naan Bread:

50g Self-raising flour (gluten free self-raising flour)

45g Low fat Greek yoghurt

½ Teaspoon cumin seeds

Pinch of salt

Method:

1. Heat olive oil in a large stock pot or wok. Add the cauliflower florets and eggplant. Cook, stirring occasionally, until vegetables are golden brown. Add garlic, ginger, coriander stems (reserve leaves), spring onions, mustard seeds, fennel seeds and cumin seeds.

Stir for 1-2 minutes or until fragrant. Stir in Garam Masala and lentils. Pour in tomato passata, then refill the jar halfway with water and pour this into the curry. Bring to the boil, turn the heat down to simmer and cook for 20-25 minutes or until lentils are al dente (just cooked but not mushy).

2. Stir in three quarters of the coconut milk and the baby spinach. Reserve remaining coconut milk for serving.

3. Meanwhile, make the cumin naan bread. Mix the flour, yoghurt, cumin seeds and salt in a bowl using a spatula, then use your hands to bring the dough together. Divide mixture into four and dust each piece with a little extra flour. Press each piece down into a thin circular shape. Heat a frying pan over high heat, add the naan, two at a time and cook for 1-2 minutes on each side until golden brown.

4. Divide curry between bowls and top with a swirl of the remaining coconut milk. Add flaked almonds and coriander leaves then serve with brown rice.

SNACKS AND DESSERT RECIPES

Yoghurt

Serves: 1

¾ Cup (200g) low fat yoghurt, of your choice

Shopping list options:

Low fat yoghurt options:

– Chobani Greek yoghurt, less than 2% fat

– Jalna A2 low fat natural yoghurt

– Jalna fat free natural yoghurt

– Jalna low fat Greek yoghurt

– Black Swan, no fat Greek yoghurt

Apricot & almond trail mix

Serves: 4

Preparation time: 2 minutes

Ingredients:

3 Tablespoons (80g) roasted almonds

8 (75g) Dried apricots, quartered

1 Tablespoon (45g) dried sultanas

1 Tablespoon (60g) pepitas

Method:

1. Combine ingredients in a bowl. Portion between four small containers, jars or glad bags.

Wholegrain crackers, cheese & avocado

Serves: 1

Preparation time: 1 minute

4 Whole grain crackers

1 Slice (20g) cheese, cut into four

½ Avocado, sliced

Method:

1. Top each cracker with cheese and avocado slices. Serve immediately.

Shopping list options:

Cheese options:

Swiss cheese i.e. Jarlsebery Light cheese

Tasty cheese

Cheddar cheese

Whole grain cracker options:

2x Arnotts Vita-Weat crispbreads

3x Arnotts Vita-Weat crackers

Dietary substitutions:

Gluten free substitutions for whole grain crackers:

3x Organ gluten free crispbreads

6x Mary’s Gone crackers

Seasonal fruit

Serves: 1

1 Medium or 2 small pieces of fruit

Seasonal fruit options:

– 1 Apple

– 1 Orange

– 1 Pear

– 2 Kiwi fruit

– 2 Mandarins

– 2 Tangelos

Rhubarb quinoa pudding

Serves: 4

Preparation time: 10 minutes

Cooking time: 12-18 minutes

Ingredients:

4 Sticks rhubarb, cut into bite sized pieces

2 Tablespoons honey, plus 2 tablespoons extra

½ Cup quinoa

2 Tablespoons chia seeds

2 Cups low fat milk

½ Teaspoon cinnamon

½ Teaspoon nutmeg

2 Oranges

1 Cup frozen raspberries, thawed

2 Teaspoons rosewater

¼ Cup mascarpone

¼ Cup pistachios, toasted and roughly chopped

Method:

1. Preheat oven to 200C. Toss rhubarb in a bowl with 2 tablespoons honey and 2 tablespoons water. Transfer to a lined baking tray, then roast for 8-10 minutes or until tender.

2. Meanwhile, combine quinoa, chia seeds, milk, cinnamon and nutmeg in a medium saucepan.

Bring to a gentle simmer then turn down heat and cook for 12-18 minutes or until quinoa is tender and mixture has thickened.

3. Meanwhile, zest the two oranges and add the zest to the quinoa. Remove all white pith from orange then cut flesh into segments for serving.

4. Remove quinoa from heat and stir through remaining honey, rosewater and mascarpone.

Spoon into serving glasses. Top each with rhubarb, orange segments and pistachios.

You can find the full article here.