Dinner: 8 day options
Comforting, nourishing dinners to wind down your day with care.
These 8 recipes are simple, satisfying, and kind to both body and mind.
Select 1 fillet per person (tofu for vegetarian option)
CHOOSE A SAUCE/DRESSING – WHIZZ UP INGREDIENTS (BY HAND OR BLENDER)
Zesty minty: 3 tbsp Olive oil, zest and juice of 1 lemon, small pack mint leaves, finely chopped Teriyaki: 2 tbsp Tamari (wheat-free soy sauce) or soy sauce, 2 tbsp mirin (Japanese sweetened rice wine), 4 tsp grated fresh root ginger, 1 tbsp sesame oil, 1 tsp xylitol
SHORT CUT: JARS ARE PERFECT FOR BUSY DAYS
Pesto | Harissa | Red Thai curry paste
Coat each salmon fillet with the chosen sauce/dressing and leave to marinade whilst preparing veggies. Choose your accompanying veggies from the following suggestions, or make up your own combinations, using the side dishes section for ideas.
MINTED PEAS/BEANS COMBO Using a steamer, combine frozen peas, green beans, frozen edamame beans, with a handful of mint leaves – lightly steam.
BROCCOLI AND CAULIFLOWER Break into florets and lightly steam-fry (by adding a dash of water and then covering for around 4 minutes) with butter and finely sliced chilli.
ROASTED VEGGIES Butternut squash, red/yellow peppers, courgettes, sprinkled with mixed herbs (takes about 35—45 mins, so need to plan ahead).
When the veggies are almost ready — heat up 1–2 tbsps coconut oil in a large frying pan and add salmon fillets with skin side up. Be careful not to overcook, should take between 6—9 minutes. Serve with remaining dressing drizzled over, masses of veggies and a slice of lemon/ lime on the side.
Marinade:
1/3 cup soy sauce
1 ½ Tbsp cornstarch
3 clove garlic, minced
1 tsp fresh ginger, minced or ½ tsp ground ginger, 1 Tbsp sesame oil
2 green onion, thinly sliced
Slice the chicken breasts into strips. Whisk together the soy sauce, cornstarch, minced garlic, ginger and sesame oil until the cornstarch has dissolved. Mix-in the sliced green onion. Pour the marinade over the chicken. Place into a plastic storage bag and marinate for at least 4 hours or overnight.
Stir-fry:
6 Tbsp olive/coconut oil, divided [more if needed]
4 cup broccoli florets, 2 green onion, thinly sliced,
1 tsp fresh ginger, minced or ½ tsp ground ginger, 3 clove garlic, minced (optional)
3 Tbsp water, 1/4 cup hoisin sauce
1 tsp red chilli flakes, toasted sesame seeds,
cooked brown rice
Heat 3 Tbsp oil in a hot wok/pan. Add the broccoli florets, green onion, ginger, minced garlic, 3 Tbsp water, and a sprinkle of salt and black pepper. Cook for 3 minutes or until crisp tender and bright green in colour. Remove to a plate. Heat the remaining 3 Tbsp of oil, add the chicken to the hot pan. Discard any marinade. Add 1 tsp red pepper flakes to the chicken. Stir fry for 3-4 minutes until the chicken has browned and cooked through. Add the broccoli back to the wok/pan. Drizzle with the 1/4 cup hoisin sauce, continuing to saute 1-2 minutes until heated through. Serve immediately. May add brown rice, cauli rice or quinoa, if hungry.
The amounts suggested are per portion:
Protein
100g wild mackeral / salmon / 2 eggs / cooked lentils / chickpeas / hummus / mixed beans
Green leafy vegetable
Large handful rocket / watercress / spinach / romaine / mixed leafy greens
Pick your vegetables (80g)
Onion / spring onion / broccoli / cucumber / radish / celery / roasted or raw cauliflower
Pick a carbohydrate (75g)
Sweet potato / butternut / carrot / parsnip / beetroot / quinoa
Pick a healthy fat
10 olives / 1/2 avocado / 1 Tbsp sesame, sunflower or pumpkin seeds
Fermented vegetables (optional)
1 tbsp sauerkraut / fermented beets, carrots or purple cabbage
Green Curry Paste:
2 garlic cloves, peeled and chopped
¼ small white onion, chopped
2cm piece fresh ginger, peeled and chopped
1 lemongrass stalk, trimmed and chopped
3 long green chillies, deseeded and chopped
½ bunch chopped fresh coriander, leaves and stems
1 Tbsp fish sauce
1 Tbsp lime juice
Blend in a high-powered food processor and process until a smooth paste forms. Refrigerate until ready to use.
Ingredients
1 Tbsp coconut oil
500g chicken breast, cut into 3cm pieces
Green curry paste (recipe above)
400ml can coconut milk
125ml salt-reduced vegetable stock
2 kaffir lime leaves, torn
150g green beans, trimmed and halved
1 medium red capsicum, deseeded and sliced
100g frozen peas (or courgettes)
1 tbsp coconut sugar
1 tsp fish sauce
salt, pepper & coriander leaves, to taste
lime wedges, to serve.
Heat the oil in a saucepan over medium heat. Add the chicken and cook for 5-7 minutes or until lightly browned, stirring frequently.
Add the curry paste and cook for 1-2 minutes until fragrant, stirring constantly. Stir in the coconut milk, stock and lime leaves. Reduce the heat to medium-low and simmer, covered, for 10 minutes.
Add the green beans, capsicum, sugar and fish sauce and simmer, uncovered, for 5 minutes or until the sauce starts to thicken, stirring occasionally. Add the peas and simmer for a further 2 minutes or until heated through. Check the seasoning and add salt and pepper, if desired.
To serve, spoon the curry into four serving bowls and sprinkle over the coriander. Enjoy with cooked brown rice, cauliflower rice or quinoa with lime wedges on the side.
Ingredients:
1 Tbsp olive oil
2 cloves garlic, crushed
1 red onion, finely chopped
500g beef mince
1 carrot, finely diced
1 courgette, finely diced
150g green beans, trimmed and cut
1 small head broccoli, cut into small florets
700ml tomato passata
1 tsp thyme
½ head of cauliflower, cut into florets, steamed
60ml milk of choice
Himalayan salt and ground pepper
2 Tbsp finely grated parmesan
2 Tbsp chopped parsley to serve
Method:
In a large frying pan, heat the oil and cook the garlic and onion for 5 min or until softened. Add the mince and cook for 5 min or until browned.
Add the carrot, courgette, beans and broccoli to the pan, and cook for 3-4min. Add the tomato passata and thyme, stir and cook for 10 min or until the vegetables are tender.
Season and spoon the mince mixture into the baking dish.
Place the cauliflower and milk in a large bowl and roughly mash. Season and spoon over the mince. Sprinkle with the parmesan and lightly spray the top with olive oil.
Grill for 5 min, or until lightly browned.
Serve sprinkled with chopped parsley.
Ingredients:
120g uncooked quinoa
25g parsley, chopped
1 bunch spring onions, finely chopped
vegetable stock (2 parts liquid to 1 part quinoa)
25g fresh mint
1 garlic clove, pressed
120ml lemon juice
1 tbsp fresh basil, minced (or ½ tsp dried)
60ml olive oil
¼ cucumber, sliced lengthways into quarters and finely sliced horizontally (making tiny triangles)
2 handfuls cherry tomatoes
Lettuce leaves, whole
45g olives, sliced
Method:
Rinse the quinoa and combine with the stock in a saucepan, bring to the boil. Cover, reduce to a simmer and cook for 10 mins. Turn the heat off, leave the lid on and allow the quinoa to sit for a further 5-7 mins. Remove the lid and fluff with a fork. Place the rest of the ingredients, except the cucumber, tomatoes, lettuce and olives, in a mixing bowl and toss together lightly. Add the quinoa once cold and mix thoroughly before chilling for 1 hour or more to allow flavours to blend. Wash and dry the lettuce leaves and use them to line the salad bowl. Add the tabbouleh and garnish with the olives.
For variety, replace the lettuce and cucumber with chickpeas tossed in cumin, garlic and the zest and juice of ½ lemon, roasted at 200°C for 30 minutes.
Ingredients:
400g sweet potatoes, peeled and cut into medium chunks
1 Tbsp olive oil
240g salmon fillets (or fish of choice)
150g frozen peas
Large handful fresh coriander or parsley, chopped Coconut oil for frying
60g rocket
150g baby spinach
30g broccoli sprouts
1 lemon, cut into wedges
Method:
Preheat the oven to 180°C. Place the sweet potatoes on a baking tray, toss in the olive oil, and roast until they are soft, approx. 15- 20 minutes.
Meanwhile, steam the fish for approx. 10 minutes and the peas until soft, 3-4 minutes.
Mash the sweet potatoes and add the peas and coriander/ parsley.
Mix together. Remove the skin from the fish (if present) and finely flake it into the potato mixture.
Divide the mixture into 6 portions and shape them into patties.
Heat the coconut oil in a large frying pan and fry the fishcakes over a medium-high heat for approx. 4 minutes on each side until browned.
Serve with rocket and spinach leaves, a scattering of broccoli sprouts, and a wedge or two of lemon.
Ingredients:
180g Quinoa
½ Cucumber, cut into 1cm chunks
2 Red peppers (roasted)
3 Spring onions , finely sliced
Handful parsley, roughly chopped
Handful coriander, roughly chopped
1 tbsp Olive oil, plus 1 tsp lemon juice
4 Turkey steaks (or chicken breasts)
Method:
Cook the quinoa in a pan of boiling water, making sure not to overcook it - about 10 minutes. It is ready when the seeds have popped open.
Drain and leave to cool while you prepare the turkey and salad.
Tip the cucumber, chopped roasted peppers, spring onions and herbs into a large mixing bowl.
Pour over 1 tbsp olive oil and lemon juice, season and mix together.
Heat a griddle pan and, when smoking hot, rub the turkey steaks with 1 tsp olive oil. Cook for about 5 mins on each side, depending on thickness
FOR THE TAHINI DRESSING
1½ tbsp Tahini paste | 1½ tbsp Plain yoghurt Juice
½ lemon | Garlic clove, crushed
½ tsp Clear honey
Stir together all the dressing ingredients with 3 tbsp water. Toss the quinoa together with the salad and arrange on plates. Cut the turkey into thick slices, pile up on the quinoa and drizzle over the dressing. (Optional: Add cherry tomatoes).