ALL THINGS SAVOURY
FRIDGE CLEAr-OUT SOUP
INGREDIENTS:
RAINBOW OF VEG:
I used:
- Carrot
- Zucchini
- Celery
- Snow peas
- Broccoli
- Parsley
+
Onion
Garlic
Bay leaf
Chilli oil (or oil + flakes)
Diced tomatoes x2
Chickpeas
Vegetable stock
Wholegrain pasta (KIC is my favourite)
One of my favourite, easy go-to lunches that lasts for ages - perfect for meal prep.
This soup is full of nutrients, fibre and super easy to prepare.
Naturally gluten free, vegan and incredibly delicious
If you make this don't forget to tag me @nutritionwithal
SERVES 6
METHOD:
Dice your onion and garlic and fry in a saucepan with chilli oil.
Add all your hard veggies next. I started with carrot and celery, then zucchini, followed by broccoli and snowpeas.
Add in two tins of diced tomatoes, the bayleaf and 1L of vegetable stock.
Stir and bring to the boil.
Add your fresh parsley and any other herbs. I love the Mingle All Purpose Seasonings - perfect for this soup
Turn down to simmer and cook for ~10 mins.
Add the pasta (~250g) and simmer.
Once pasta is nearly cooked, add in drained chickpeas.
Remove bay leaf, and serve with crusty wholegrain bread.
INGREDIENTS:
1/4 Kent pumpkin
1 tbsp olive oil
Salt and Pepper
~100g Spinach leaves
~50-100g of any type of feta (I use goats feta as it's super creamy)
Drizzle of balsamic glaze
SERVES 2-4
METHOD:
Preheat your oven to 190 degrees celcius
Start by chopping your pumpkin into small cubes and place on a roasting tray lined with baking paper.
Drizzle over olive oil and a good shake of salt and pepper.
Roast in the oven for around 20-25 minutes, until soft when a fork is inserted and golden brown.
Place a generous amount of spinach in a wide bowl, enough to act as a 'bed'. This should cover at least the bottom of the bowl.
Top with roasted pumpkin, crumbled feta and a drizzle of balsamic glaze.
Roasted pumpkin salad
This salad is super delicious, easily customisable and pairs well with meat, vegetables, pastas or pizzas
Give it a try!!!
If you make this don't forget to tag me @nutritionwithal
SIMPLE SAUSAGE ROLLS
INGREDIENTS:
500g lean beef mince or sausage mince
1 onion, diced
1 medium carrot, grated
1 small zucchini, grated
2 tbsp bread crumbs
2 tbsp fresh parsley, finely chopped
2 tbsp worcestershire sauce
3 sheets reduced fat puff pastry
Salt and Pepper
1 egg or 4tbsp milk
METHOD:
In a large bowl, combine mince, carrot, zucchini, onion, parsley, bread crumbs, worcheshire sauce and a pinch of salt and pepper.
Mix well with your hands
Cut each piece of pastry in half length ways, and add a long thin tube of meat filling along the closest edge.
Pat the other edge with water.
Roll the closest edge towards the further edge to made a roll, ensuring it is sealed
Place on chopping board and cut on an angle into 6-7 pieces and placed on a lined baking tray, seal side down.
Add egg to a small bowl and beat with a fork. Alternatively use the milk.
Using a pastry brush, brush beaten egg or milk over each roll.
Place in a preheated oven at 200 degrees celsius for 20-25 minutes, or until golden brown.
Serve warm with sauce or chutney
MAKES 42 MINI ROLLS
Healthy chicken soup
INGREDIENTS:
Olive Oil
1 medium brown onion
4 garlic cloves
1 knob of ginger
2 medium carrots
2 stems of celery
1 large zucchini
Salt and Pepper
500g chicken- lovely legs
2L salt reduced chicken stock
2L water
100g angel hair pasta
Large handful of kale
Crusty sourdough to serve
METHOD:
To prep the veggies, dice the onion, mince the garlic and chop the carrot, zucchini and celery into half moon shapes. To prep ginger, cut into quarters, skin on (this will be removed before serving)
Heat around 2tbsp of olive oil in a deep saucepan and add the onion and garlic.
Fry off until translucent and fragrange and then add your chicken legs and ginger pieces.
Fry for 2 minutes then add the rest of your vegetables; carrots, zucchini and celery.
Next add 2L of chicken stock and enough water to cover everything, bring to the boil and reduce to a simmer; lid on.
Simmer for around 30 minutes, or until the chicken is cooked.
Remove chicken legs with tongs and cut the meat off the bone; be careful as they will be boiling hot to handle.
Add shredded chicken back into the soup and add your pasta and kale. The pasta will cook in the hot liquid in around 3 minutes.
Serve with some well buttered sourdough
SERVES 6
Teriyaki salmon soba noodle stirfry
INGREDIENTS:
1 packet soba noodles
4 skin on salmon fillets, around 600g
1/4 cup teriyaki sauce (bottled from supermarket is fine)
1 packet superfoods vegetable mix (or coleslaw w/out dressing)
3 spring onions
2tbsp sesame seeds
This would have to be one of the easiest and quickest mid week meals. It's incredibly nutritious, simple but super tasty
Give it a try- I bet you'll love it
If you make this don't forget to tag me @nutritionwithal
METHOD:
Cook the soba noodles according to instructions- normally cooked in a saucepan in boiling water.
Slice the salmon into cubes and add half the teriyaki sauce. Maridate this for 5-10 mins.
Meanwhile, thinly slice your spring onion and wash superfood mix if required.
​
In a hot wok or frypan, add the salmon and fry whilst constantly stirring for 3-4 minutes, depending on how you like it cooked. This may need to be done in batches to ensure the salmon is fried and doesn't stew. Remove the salmon from the pan and set aside.
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In the same wok, add the cooked soba noodles, packet of superfood vegetables and the remaining teriyaki sauce.
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Serve by placing the noodle mix into bowls, topping with stirfried salmon, chopped spring onions and sesame seeds
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Enjoy!
SERVES 4
INGREDIENTS:
1 chicken breast
1 cup chicken stock + 1 cup water
1 carrot
1/2 capsicum
2 spring onions
1/2 gem lettuce
3 tbsp coriander leaves
10 rice paper sheets
70g vermicelli rice noodles
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Sauce:
2 tbsp peanut butter
2 tbsp hoisin sauce
Dash of sesame oil
rice paper rolls w/ sweet peanut sauce
MAKES 10 ROLLS
Rice paper rolls have to be one of my all time favourite things to make and eat. They're so fresh and so delicious. Paired with this nutty sweet sauce, you really can't go wrong. Substitute in or out any veg or herbs, and simply eliminate chicken for a vegan option.
If you make this don't forget to tag me @nutritionwithal
METHOD:
Start by boiling your chicken stock and water in a saucepan. Once boiling, add your chicken breast and poach until cooked. When cooked, remove from liquid and shread with two forks
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To prepare your vegetables, julienne your carrot and capsicum, cut spring onions into battons and wash lettuce and slice each leaf in half longways. Wash and pick coriander leaves.
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Boil the kettle and pour boiling water over the rice noodles in a bowl. These will take 2-3 minutes to cook. Drain water and rinse under cold water.
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Put lukewarm water into a shallow bowl and dip in one sheet of rice paper. Ensure the whole sheet has been submerged in water, then place on a plate (don't worry if the rice paper is still a little firm, it will softed up as you fill it).
Place down your lettuce leaf, followed by a few batons of carrot, capsicum, spring onion, coriander, shredded chicken and top with a small bunch of noodles (if noodles are long, cut a few times with a knife to shorten).
To wrap, fold over the edge closest to you to cover the filling, and roll slightly. Next, bring in the two edges and then continue to roll until all wrapped. It takes some getting use to, they get better as you go!
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To make the sauce, combine all ingredients in a bowl.
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Serve rice paper rolls with dipping sauce.
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Enjoy!