Soul Food - Dinner Edition

What’s for dinner?


No matter who you are, at some point in your life you have most likely been on either the
giving or receiving end of this question. Perhaps some parents out there have been on the
latter end a little too often for their liking (I know my poor mum sure has…sorry mum!).
Dinner can be a tricky thing for some, particularly those people who are busy, or catering to
a large variety of tastes within the home. Cooking foods that are nutrition dense at the end
of a long day may seem like a chore as some meals can take a long time to prepare, and
once consumed, may not seem worth the trouble. In many cases, take-away has become
the norm, and also the root cause of over indulgence and calorie consumption late in the
day.


Personally, I have a strong belief that nutritious meals do not need to take hours to prepare,
nor do they need to be expensive or look as though they belong on the front of this month’s
‘Delicious’ magazine. Therefore, as per usual – the following 4 recipes were developed to
encourage you to pack as many micronutrients into your diet as possible following a big day
of work, uni, school, sport, gym, skydiving or whatever other activities you find yourself
taking part in. All of these recipes can be adapted to suit particular tastes, as well as macros
if you count them.

I hope you enjoy!

Recipe 1: Warm Buckwheat Noodle Salad (serves 2)

Ingredients
- 90g buckwheat soba noodles
- 1/8 cup black sesame seeds
- 2 tsp extra virgin olive oil
- 1 large carrot julienned
- ½ large red capsicum julienned
- 1 bunch broccolini chopped into smaller bunches
- 2 tbsp lemon juice
- 3 tbsp tamari
- 1 clove garlic, crushed
- 1 tbsp fresh ginger, minced
- ¾ tbsp. maple syrup
- Additional extras
o Protein or choice (chicken, fish, lamb)

Directions
- Dry-fry sesame seeds for 2 mins. Remove from heat and set aside
- Cook noodles until al dente according to packet directions. Drain and rinse under
cold water, then stir through 1 tsp oil and set aside
- Heat 1 tsp oil in a wok over high heat
- Add carrot, capsicum, and broccolini and stir fry for 3 mins
- Remove from heat and add to the noodles
- Whisk together lemon juice, tamari, garlic, ginger and maple syrup
- Add to the noodle mix and gently toss to combine
- Serve immediately, with the sesame seeds sprinkled over the top as garnish!

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Recipe 2: Stuffed Capsicums (serves 4)

Ingredients
- 4 whole capsicums (make sure they can stand up easily) + 1 extra capsicum (diced)
- 1 carrot (diced)
- 1 zucchini (diced)
- 1 can brown lentils
- 1 can diced tomatoes
- 1 brown onion
- 1 – 2 cloves garlic
- ½ - 1 cup brown rice (uncooked)
- ½ tbsp. curry powder
- ½ - 1 tsp smoked paprika
- Optional
o Protein of choice (chicken, beef, fish etc)

Directions
- Preheat oven to 190 degrees Celsius and line baking tray with baking paper
- Cook rice as directed by packaging
- In a non-stick pan, cook the onion and garlic
- Add the diced capsicum (only dice ONE of the capsicums as you will need the others
for stuffing), carrot, and zucchini, and cook for 5-8mins
- Add the diced tomatoes, lentils and spices. Cook for 5-10mins, adjusting the
seasoning to your own taste preferences
- Once rice if cooked, drain and add to veggie mix. Cook for 2mins, combining it all
together
- Taking the 4 capsicums you are going to stuff – slice off the tops (lids) about 1cm
down from the top of each capsicum (so they stay together), removing all seeds and
core
- Fill each capsicum with your veggie rice mix, and place the lids of each capsicum
back on top
- Cook in oven for 20-30mins until capsicums are roasted
- Serve!

Recipe 3: Roasted Veg Tacos with Tahini Chipotle (serves 3-4)

Ingredients for the filling
- 1 head of cauliflower broken into florets
- 1 sweet potato
- 1 capsicum
- 3 tbsp coconut oil
- 1 tbsp chili powder
- 1/2 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp ground cinnamon
- Salt and pepper to season
- Optional
o Chicken

Ingredients for the tahini chipotle
- ¼ cup tahini
- 2 tbsp lemon juice
- ½ tsp chili flakes
- 1 tsp cayenne pepper
- ¼ cup natural coconut yoghurt or Greek yoghurt
- 1 tsp good quality honey or maple syrup
Ingredients for the tacos
- 12 small, round tortillas
- 4 radishes, finely sliced
- Handful fresh coriander leaves

Directions
- Preheat oven to 200 degrees Celsius and line large baking tray with baking paper
- Toss cauliflower and sweet potato in a bowl with coconut oil and spices. Transfer to
baking tray and roast for 20mins.
o If using adding chicken, coat chicken in spices and pan-fry using a dash of
coconut oil
- Remove from oven and toss/mix veggies around, add the capsicum and return to
oven for another 20mins or until golden
- For the sauce – whisk together the sauce ingredients, and set aside
- In a microwave – warm tortillas for 30-60secs on low heat
- Present all ingredients on a table for everyone to serve themselves!

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Recipe 4: Cauliflower Base Pizza (yields 1 pizza)

Ingredients for the base
- ½ medium head of cauliflower (approx. 4 cups of small florets)
- 2 ½ tbsp flaxmeal or chia seeds
- ¼ cup water
- 1/3 cup flour (your choice: slept, whole-meal, oat etc)
- 1 tsp dried oregano
- ¼ tsp garlic powder
- ½ tsp salt
Ingredients for the toppings (completely your choice)
- Tomato paste
- Red onion
- Broccoli
- Tomatoes
- Capsicum

Directions
- Preheat oven to 220degrees Celsius and line a baking tray with baking paper, and set
aside
- Whisk together flax and water, then refrigerate for ½ hour
- Chop cauliflower into small florets, steam until they are soft, then drain fully
- Combine the oat flour with the oregano, garlic and salt in a large bowl
- Once cauliflower has cooled slightly, place it in a clean dish towel over a sink or bowl
and squeeze out as much moisture as possible (at least 2/3 cups water should come
out). Removing this liquid will ensure your crust is crunchy so don’t miss it!
- Add the cauliflower to the bowl with your flour and spices, then mash the
cauliflower well, mixing it together with the dry ingredients until it forms a ball
- Place the ball on the baking tray prepared earlier, and using either your hands of a
rolling pin – spread the mixture out to form a circular pizza base about ¼ inch thick
- Bake for 25mins of until lightly browned with crisp edges
- Remove base from oven, add toppings of choice, and return to oven to base for a
further 8mins
- Remove from oven and allow to cool slightly before slicing and serving!

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Blog Post by Steph Harris

Feeding Energy

Posted on May 1, 2018 .