Be Well Recipes
Lightly Spiced Carrot Muffins
Ingredients
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¾ cup of whole wheat flour
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½ cup white flour
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½ cup soy flour
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1 cup of organic whole wheat cereal (flax seed cereal, bran flakes etc)
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½ cup brown sugar
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1 tsp baking powder
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1 tsp baking soda
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¾ tsp ground cinnamon
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1/8 tsp ground cloves
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2 slightly beaten eggs
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2/3 cup soymilk
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¼ cup soy oil
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½ cup grated or chopped carrots
Directions
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Preheat oven to 400°F
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Spray a 12 cup muffin pan with cooking spray or using paper liners.
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In a large bowl stir together all dry ingredients.
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In a medium bowl, combine eggs, soymilk, and soy oil. Add egg mixture to flour mixture, stir until moistened.
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Fold in carrots.
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Fill muffins tins 2/3 full and bake for 15-20 minutes
Enjoy!
From the Blue Zones Kitchen
BRAIN HEALTH BOWL with Pineapple Teriyaki Salmon
Ingredients
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2 salmon fillets
¼ teaspoon paprika
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¼ teaspoon cayenne
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Sea salt and freshly ground black pepper, to taste
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Virgin Ooive oil
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½ cup pineapple diced into bite-sized cubes
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½ cup teriyaki sauce, store-bought or homemade
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Juice from ½ lime, remainder reserved for serving
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½ cup broccoli or cauliflower, chopped
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¼ cup red pepper, chopped
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1 cup cooked brown rice
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Coriander roughly chopped, for garnish
Directions
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Heat a pan over medium-high heat. Meanwhile, pat salmon fillets dry with a clean tea towel or paper towel to remove excess moisture. Season with paprika, cayenne, and salt & pepper.
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Add just enough oil to cover bottom of hot pan. When oil begins to shimmer (sizzling hot), carefully place one salmon fillet skin-side down into pan and immediately press down onto fillet with a fish spatula to ensure good skin to pan contact. Hold firmly for 15 seconds, then repeat with remaining fillet. Sear each fillet for 3 minutes, or until the salmon releases easily from the skillet with the help of a fish spatula.
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Carefully flip fillets, then reduce heat to medium. Add teriyaki sauce, pineapple, and lime juice, then allow salmon to cook for another 1 to 3 minutes depending on thickness of fillets. If sauce is reducing too quickly, add a splash of water.
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Salmon is medium-rare when thickest part registers 120F on an instant read thermometer, or when flaked easily with a fork. Transfer finished salmon to a plate, then spoon pineapple and half the sauce from pan over fish.
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Add broccoli and peppers to pan with sauce and cook until vegetables begin to soften, about 5 minutes. Remove from heat and add brown rice into pan, stirring to coat. Transfer brown rice and veggies to a plate and top with the salmon and pineapple. Garnish with remaining lime wedges and cilantro
Enjoy!
Credit: Dr. Brooke Scheller, a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist.
MEDITERRANEAN STRATA WITH OLIVES, SUNDRIED TOMATOES, AND FETA
Ingredients
2 teaspoons extra virgin olive oil
1 medium onion, diced
1 large clove garlic, minced
¼ teaspoon crushed red pepper flakes
1 cup baby spinach (or more), roughly chopped if leaves are large
1 loaf ciabatta, cut into 1-inch cubes (about 8 cups)
⅓ cup quartered kalamata olives
½ cup chopped sun dried tomatoes
¾ cup of feta cheese, crumbled
9 large eggs
1 teaspoon salt
¼ teaspoon pepper
3 cups milk ( low fat or whole milk works best)
Directions
Spray a 9 x 13-inch baking pan with nonstick spray. Set aside.
Heat olive oil in a medium skillet over medium heat.
Add onions to pan and saute until softened and lightly browned, stirring occasionally.
Stir garlic and crushed red pepper into onions and cook, stirring constantly, until fragrant (about 30 seconds).
Mix spinach into onions and cook until just wilted, stirring constantly. Remove from heat and season to taste with salt and pepper.
Cover bottom of baking pan with half of the ciabatta.
Top with ½ the spinach mixture, ½ the olives, ½ the sun dried tomatoes, and ½ the feta.
Add the remaining bread to pan, then top with the rest of the spinach, olives, sun dried tomatoes, and feta.
Lightly beat eggs, salt, and pepper in a large bowl, then slowly whisk in milk.
Carefully pour egg mixture over bread.
Cover tightly with foil, then refrigerate overnight (#don’t skip this step!)
The next day, preheat oven to 200 deg C. Remove strata from refrigerator as oven warms.
Bake strata for about 45 minutes or centre is set and top is browned.
Add your favorite sauteed or roasted veggies and cheese to customize to your taste.
Enjoy!
Credit: recipe from Hello Little Home
Herby, lemony grilled chicken with yoghurt sauce and flatbrea
Ingredients
For the marinade:
5 medium-sized cloves garlic, crushed
2 tsp dried oregano
1 1/2 tsp dried thyme
1 tsp finely diced fresh rosemary (from 2 medium sprigs)
Zest and juice from 2 unwaxed lemons
1 1/2 tsp flaky sea salt
3 Tbsp extra virgin olive oil
850g boneless skinless chicken thighs, around 8 thighs
1-2 Tbsp extra virgin olive oil, to cook the chicken
For the sauce:
1/2 Tbsp finely diced red onion
1/8 tsp minced garlic
Juice of 1 lemon
1/2 cup plain or Greek yoghurt
To serve:
2 medium Lebanese cucumbers, sliced lengthways into thin strips.
Method
Marinate the chicken: add the garlic, herbs, lemon zest, lemon juice, sea salt and three tablespoons of olive oil to a large container for which you have a lid. Stir the ingredients together then add the chicken pieces, stirring again to coat the chicken evenly in the marinade. Put the lid on and leave to marinate in the fridge for 1 hour or up to 24 hours.
Make the sauce: add the onion and garlic to a small bowl. Squeeze the lemon juice over the top and allow this to sit while you prepare the vegetables and cook the chicken. This will take the edge off the sharp flavours. Consider using half a lemon if you don’t like strong lemon flavour. When you’re ready to serve, add the yoghurt to the bowl and stir well.
Cook the chicken: if using a griddle or skillet (see tips above) place over medium heat and add 1 tablespoon of oil (you may need to do this in two batches). Alternatively cook on a BBQ grill without oil. When hot, add the chicken pieces, leaving as many pieces of garlic as possible in the container, and cook for 4-5 minutes until the underside begins to turn golden brown. Flip and cook for another 4-5 minutes until golden brown. Turn down the heat if you feel the chicken is browning too quickly, and remove any pieces of garlic that may be burning. Flip the fillets again and pour over the marinade left in the container (if cooking in two batches, add only half the marinade at this point). Cook for 2-3 minutes, flip again, and cook one last time for 2-3 minutes or until cooked through.
Serve: add some of the sauce to the flatbread and arrange the vegetables on top. Cut the chicken into pieces and place on top of the vegetables, along with more sauce as desired.
Credit: Heidi Sze, Nutritionist, ABC Easy Dinner Series.
A diversity of fruit and vegetables
We should be eating a rich diversity of fruit and vegetables accross the week, some say as many as 20-30 different kind..
This recipe brings eight vegetables together, in a wonderful way.
Ingredients
olive oil for frying or brushing
2 medium eggplants cut into 1/4-in/6-mm-thick rounds
salt
2 large capsicums seeded and cut into 1-inch/2.5 cm strips
4 medium zucchini cut into 1/4-in/6-mm-thick rounds
3 large onions finely chopped
3 cloves garlic, finely chopped
2 large potatoes peeled and sliced into 1/4-in/6-mm-thick rounds
pepper
3 large firm ripe tomatoes, grated.
Instructions
In separate colanders, lightly salt the eggplant, peppers, and zucchini. Drain for 1 hour. Wipe dry without washing.
In a large frying pan, heat about 1/4 in/6 mm of olive oil over medium heat. Lightly cook the onions and garlic until wilted, about 6 to7 minutes. Remove with a slotted spoon and set aside on paper towels to drain.
Replenish the oil in the frying pan if necessary. Add the potato slices and sauté lightly until their edges begin to color. Lightly sauté all the remaining vegetables separately and set aside to drain on paper towels.
Alternatively, if you don’t want to fry, you can preheat the oven to 350F/170C, oil several baking sheets and spread each group of vegetables on individual sheets, brushing them with additional olive oil. Bake for about 15 – 20 minutes, turning once, to soften and color very lightly.
Next, layer the vegetables in a clay or ovenproof glass casserole: Pour about 1/4 cup/60 ml of olive oil into a large, wide pot or Dutch oven. Spoon two tablespoons of the grated tomato and then two tablespoons of the onion-garlic mixture over the bottom. Strew a layer of potatoes and sprinkle with a little salt, pepper and dried oregano. Next, add a little more tomato, onion-garlic, and a layer of eggplant. Press down lightly with the back of a large serving spoon. Sprinkle with a little salt, pepper and dried oregano, then strew a few of the cooked peppers on top. Then, layer the zucchini, and more of the tomato and onion- garlic-salt-pepper-oregano. Press down. Repeat the layering and pressing down, finishing with a layer of eggplant and some tomato-onion-garlic. Drizzle 1/4 cup of olive oil over the top.
Bake at 350F/170C for about 45 minutes to one hour, or until the vegetables are very soft and lightly caramelized. Remove, cool slightly and serve. Notes: You can make soufico in exactly the same way as a stovetop casserole, cooking over very low heat for about an hour.
Credit: Diane Kochilas
Anti-inflammatory Roasted Root Veggies & Greens over Spiced Lentils
Ingredients
The Lentils
1 ½ cups water
½ cup black beluga lentils or French green lentils
1 teaspoon garlic powder
½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon ground allspice
¼ teaspoon kosher salt
⅛ teaspoon sumac (optional)
2 tablespoons lemon juice
1 teaspoon extra-virgin olive oil
The Vegetables
1 tablespoon extra-virgin olive oil
1 clove garlic, smashed
1 1/2 cups roasted root vegetables
2 cups chopped kale or beet greens
1 teaspoon ground coriander
⅛ teaspoon ground pepper
Pinch of salt
2 tablespoons tahini or low-fat plain yogurt
Fresh parsley for garnish
Method
- Prepare lentils: Combine water, lentils, garlic powder, 1/2 teaspoon coriander, cumin, allspice, 1/4 teaspoon salt and sumac (if using) in a medium pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until tender, 25 to 30 minutes.
- Uncover and continue simmering until the liquid reduces slightly, about 5 minutes more. Drain. Stir in lemon juice and 1 teaspoon oil.
- Prepare vegetables: Heat oil in a large skillet over medium heat, bake in thr oven or airfry! Add garlic and cook until fragrant, 1 to 2 minutes. Add roasted root vegetables and cook, stirring often, until heated through, 2 to 4 minutes. Stir in kale (or beet greens) and cook until just wilted, 2 to 3 minutes. Stir in coriander, pepper and salt.l
Serve the vegetables over the lentils, topped with tahini (or yogurt). Garnish with parsley, if desired.
Credit: Eating Well
Easy, traditional Shakshuka breakfast
Ingredients
Vegetables: The base of shakshuka is a mix of sauteed onion, bell pepper, and garlic, along with tomatoes.
Spices: The simple combination of paprika, cumin, and chili imparts incredible flavor.
Eggs: The eggs gently poach in the spiced tomato mixture. You can cook them as long as you’d like for your perfect yolk texture.
Method
Saute the veggies. Dice an onion and red bell pepper and add that to a sauté pan with a little olive oil over medium heat. Stir the veggies for about 5 minutes, or until the onions become translucent. Then add the garlic and spices and stir for another minute, until the mixture is nice and fragrant.
Simmer the eggs on top. Pour in a can of whole peeled tomatoes and use your spatula to break up the tomatoes into smaller pieces. Once this entire mixture is lightly simmering, you can crack your eggs on top. Use your spatula to make little holes for the eggs, then crack an egg into each hole. I use six eggs, though depending on the size of your pan you may use more or less. Reduce the heat to low, and cook for another 5 to 8 minutes or until the eggs are done to your liking.
Garnish with fresh herbs. Before serving, season the eggs with salt and a generous amount of freshly chopped parsley. Enjoy!
Recipe from Downshiftology by Lisa Bryan
One Pot Chicken Risoni
Ingredients
LEMON GARLIC CHICKEN
1 lb / 500g chicken thighs , boneless skinless (or breast), cut into 2 cm / 1″ pieces
2 garlic cloves , finely minced
1 tbsp dried oregano
1 tbsp olive oil
1/2 tbsp lemon juice
1 tsp lemon zest
1/2 tsp each salt and pepper
RISONI
2 tbsp olive oil
2 garlic cloves , minced
1 small onion , finely chopped
2 zucchini (medium, or 1 large) , cut into 1cm / 1/3″ cubes
1 red bell pepper/capsicum , cut into 1cm / 1/3″ cubes
1 tbsp dried oregano
2 1/2 cups chicken broth/stock , low sodium
14 oz / 400g canned crushed tomatoes
1 tbsp tomato paste
1 1/2 cups risoni
1 1/2 cups cherry tomatoes (1 Australian punnet)
1 tsp cooking salt
1/2 tsp black pepper
GARNISH (SEMI-OPTIONAL)
2 tbsp lemon juice , drizzling at end
1/2 cup (100g) Greek feta cheese , crumbled
Fresh oregano leaves (optional)
Directions
Marinade chicken – Combine Marinated Chicken ingredients in a bowl and set aside for marinate for 20 minutes. (Skip if in hurry, can also do overnight)
Preheat oven to 180°C/350°F (160°C fan).
Brown chicken (raw inside) – Heat 1 tablespoon olive oil in a a large oven proof skillet or pot over high heat. Cook chicken until lightly browned but still pink inside. Remove from skillet.
Sauté vegetables – Add 1 tbsp olive oil, garlic and onion. Saute for 1 minute, then add zucchini and bell peppers/capsicum. Cook for 2 minutes.
Add everything else – Add risoni, oregano, chicken broth, tomato, tomato paste, salt and pepper.
Scatter chicken and cherry tomatoes across the surface (don’t stir in).
Bake 15 minutes – Once the liquid comes to a simmer, transfer to the oven (no lid) and bake for 15 minutes (or until risoni is just cooked, tender but still firm). There may be liquid on the surface still – that’s good!
Drizzle with lemon – Remove from oven, drizzle with lemon juice. Garnish with feta and fresh oregano leaves, if desired, then serve.
Enjoy!
Credit: Nagi, and RecipeTin Eats
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
Ingredients
2 tablespoons pure maple syrup
4 teaspoons olive oil
1 tablespoon snipped fresh thyme
½ teaspoon salt
½ teaspoon black pepper
.5kg sweet potatoes, peeled and cut into 1-inch wedges
.5kg Brussels sprouts, trimmed and halved
Nonstick cooking spray
4 bone-in chicken thighs, skinned
3 tablespoons dried cranberries
3 tablespoons chopped pecans, toasted.
Directions
1. Preheat oven to 220 C. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining 1/4 tsp. salt and 1/4 tsp. pepper; toss to coat.
2. Line a 15×10-inch baking pan with foil. Heat the prepared pan in oven for 5 minutes. Remove pan from oven and coat with cooking spray. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minute
3. Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done and potatoes are tender. Serve topped with pecans and cranberries.
Credit: Jamie Gates
Banana Oat Pancakes
Bananas contain tryptophan, the precursor to serotonin, our happy hormone. This recipe also contains oats which help to stabilise blood sugars, as well as important mood-boosting nutrients including iron, magnesium and B vitamins.
Make, eat, share, and enjoy!
Ingredients
125ml oat milk
2 eggs, separated
1 small banana
100g rolled oats
2 tsp baking powder
few drops of vanilla extract
oil, we used avocado oil spray
low-fat yogurt and fruit to top
Method
STEP 1
Put the oat milk, egg yolks, banana, oats, baking powder and vanilla in a blender and process to as smooth a mixture as you can get. Whisk the eggs whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then fold in the rest.
STEP 2
Heat a non-stick pan over a medium heat and spray with a whisper of oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the centre will collapse.
Credit: Lulu Grimes, Good Food
Let them eat cake!
This intentionally brain boosting ‘Unforgettable Cake’, was a challenge set to master pastry chef, Christopher Thé, well-known as the founder of the famous ‘strawberry watermelon cake’ from Black Star Pastry.
The cake delivers a balanced combination of flavour, texture and nutrition informed by experts in neuroscience, food science and nutrition.
Enjoy!
The Unforgettable Cake
Orange paste:
1. Place 4 oranges in a pot and cover with cold water. Add 20g of baby spinach, roughly chopped.
2. Bring to the boil and turn down to a simmer. Cook for 90 min or until very tender. Strain and allow to cool. Blend in a food processor until very smooth.
Ermine cream:
Ingredients: 400g caster sugar 170g plain flour 900ml milk 900g butter 1 tbs vanilla extract 1/2 tsp salt
1. Combine flour and sugar in a pot and toast on medium high heat for a couple of minutes to cook the flour.
2. Add in milk and stir to combine. Bring to a simmer and reduce to medium heat. Cook until the mixture thickens. Make sure you stir constantly to prevent the milk from burning.
3. Pour the mixture into a heat-proof tray and cover with plastic wrap and let cool. Whisk using an electric mixer until light and fluffy.
4. Add flour mixture into butter a little at a time.
5. Add vanilla and salt.
Main cake:
Dry Ingredients: 350g plain flour; 10g baking powder; 1 tsp beetroot powder; 1 tsp turmeric powder; 1 tsp salt
Wet Ingredients: 1 tbs vanilla extract or essence; 120g sour cream; 120ml olive oil; 200g orange paste; 90ml milk
To make cake:
375g caster sugar; 3 large eggs (step 5 below)
1. Spray cake tin with oil and line bottom and sides with baking paper.
2. Preheat oven to 160C.
3. Fold all dry ingredients together.
4. Whisk all wet ingredients together.
5. Whip eggs with sugar until light and fluffy.
6. Fold in wet ingredients.
7. Carefully fold in dry ingredients.
8. Pour mix into prepared tin and smooth flat.
9. Bake for 20min or until a skewer comes out dry.
10. Allow to cool.
Tumeric jelly:
The jelly is made into cubes and applied as a garnish.
Ingredients: 125g caster sugar; 5g turmeric powder; 125g honey; 250ml cold water; 2g agar powder
1. Combine agar powder and caster sugar and whisk well. This will prevent the agar from clumping.
2. Mix all ingredients in a pot and whisk well. Bring to the boil and allow to boil for 1 min while whisking.
3. Pour into trays 1/3cm deep and allow to set in fridge.
Assembly:
1. Place cooled cake on cake board
2. Pipe on ermine cream with a round piping nozzle to create domes
3. Dust domes with desert lime powder (optional)
4. Decorate with slices of blueberries and raspberries
5. Decorate with cubes of turmeric jelly.
Garnish:
Add edible flowers and Geraldton wax leaves.
A recipe never to be forgotten!
Sweet Chilli Tofu Bowl (v)
Serves 5
Ingredients:
- 100g Snow peas
- 100g Cucumber
- 100g Capsicum
- 150g Cherry Tomatoes
- 75g Edamame
- 500g packet of coleslaw vege mix.
Tofu Marinade:
- 1tbsp sweet chilli sauce
- 1tbsp salt reduced soy sauce
- 1 tbsp sesame oil
- 2 cloves garlic
- 1 tbsp ginger
- 2tbsp spring onion (green part)
- 250g firm tofu
Method
- Mix chilli, soy, sesame, garlic, ginger, and spring onion together in a large bowl.
- Chop tofu into 1-2cm cubes. Add all tofu to marinade bowl and coat well. Refrigerate for 30 minutes-1hr.
- Quickly heat the tofu in a pan until the marinade leaves a flavourful aroma.
- Place all salad ingredients in a bowl, tossing gently to combine. Add tofu, pouring any leftover marinade over for extra flavour.
* Add any extra toppings you desire e.g., chilli flakes, fresh spring onion, or crumbed feta.
Enjoy your nutritious and easily prepped meal!
* Alter for all taste or dietary preferences
Beetroot Risotto
Ingredients
450g can whole baby beetroot
600ml vegetable stock
50g unsalted butter
1 onion, peeled, finely chopped
2 garlic cloves, crushed
250g arborio risotto rice
2 teaspoons chopped fresh thyme leaves
150ml red wine
75g walnuts, roughly chopped
125g soft goats’ cheese
Wild rocket leaves, to serve
Method
Drain the beetroot juice into a jug and add the vegetable stock to make up about 1 litre.
Melt the butter in a large saucepan over medium heat. Add the onion and garlic and cook until just softened.
Add the rice and thyme and stir to coat the rice grains in the butter.
Add the red wine to the rice and continue cooking until most of the liquid has been absorbed.
Add the stock mixture, a ladleful at a time, stirring to prevent catching and allowing the liquid to be absorbed before adding the next ladleful. Continue for about 20 minutes until the rice is cooked but slightly al dente.
Dice the beetroot into small cubes, and then add to the risotto, along with two-thirds of the chopped walnuts.
To serve, crumble the goats’ cheese over the beetroot risotto, sprinkle with the remaining walnuts and then garnish with some wild rocket.
Recipe from Delicious
NUTRITION, TAYLIA
Valentines Yoghurt Bark
Ingredients
100g strawberries
40g blueberries
40g raspberries
20g pistachios
300g Greek yoghurt
1tbsp honey
Sprinkle of coconut flakes
Drizzle of chocolate
Method
1. Mix honey and yoghurt and spread over baking paper covered tray.
2. cut and display fruit, pistachios and coconut to your liking.
3. Heat chocolate in microwave and drizzle over fruit.
4. freeze overnight.
*muesli, banana and peanut butter are also all great alternatives!
Serves one
Enjoy your easy balanced sweet treat this valentines ❣️
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