Whether you're looking for inspiration for your Mindful Day meals (GP4:3) or need some ideas for healthy dinners during your Eating Window (GP16:8) our Nutrition Team have compiled three of their favourite delicious, nutritious and easy dinner recipes for you to try.
These recipes also make great lunches for those days your working-from-home and finding yourself stuck in a lunch-rut:
Roasted Cauliflower & Kale Salad
370 kcals per serving
Ready in 25 minutes
1 lb. cauliflower florets
2 tbsp extra virgin olive oil
1/4 cup lemon juice
3 tbsp extra virgin olive oil
1 bunch kale, ribs removed, chopped
1/4 small red onion, very thinly sliced
1/3 cup crumbled feta cheese
1/3 cup golden raisins
1/3 cup pine nuts
1. On a large baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each
of salt and pepper.
2. Roast in 450°F oven for 25 minutes, or until stems are tender.
3. In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing. Let stand at least 5 minutes.
4. To the kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts. Toss until well combined.
Pumpkin & Halloumi Omelette
339 kcals per serving.
Ready in 40 minutes
2 tbsp olive or rapeseed oil
175g halloumi cheese, sliced
500g pumpkin or butternut squash
2 red chillies, seeded and finely chopped
2 tsp cider or balsamic vinegar
Small bunch of mint, roughly chopped (optional)
6 eggs, beaten
1. Heat half the oil in a large frying pan. Cook the halloumi for 1-2 mins on each side until golden, remove from the pan and set aside.
2. Add the remaining oil to the pan, then cook the squash for about 10 mins, until soft and starting to colour. Add the chilli and garlic and cook for a further 2 mins. 3. Pour over the vinegar, then put the halloumi back into the pan, scatter over the mint and pour on the eggs. Cook for 5 mins until the base is set.
3. Heat the grill to high. Flash the omelette under the grill for 5 mins until puffed up and golden. Serve immediately or allow to cool and serve cold with a salad if you like.
Teriyaki Salmon & Quinoa Bowl
493 kcals per serving
Ready in 45 minutes
3/4 cup uncooked quinoa
4 4-ounce pieces salmon, skin removed
1/3 cup low-sodium soy sauce
3 tablespoons rice vinegar
3 tablespoons honey
3 cloves garlic, minced
1 tablespoon minced fresh ginger
1/4 teaspoon crushed red pepper flakes - plus additional for serving
2 tablespoons extra-virgin olive oil
24 ounces mixed veggies of your choice - fresh or frozen and thawed
4 green onions - sliced
1/2 cup frozen shelled edamame, thawed
1. Cook the quinoa according to package directions. Set aside for serving.
2. While the quinoa cooks, place the salmon in a small, shallow dish so that the pieces are nearly touching but do not overlap too much. In a medium bowl or large measuring cup, stir together the soy sauce, rice vinegar, honey, garlic, ginger, and red pepper flakes. Pour two-thirds of the mixture over the salmon, reserving the remaining one-third. Let the salmon marinate at room temperature for 15 minutes, flipping once halfway through.
3. In the meantime, in a large nonstick skillet, heat 1 tablespoon olive oil over medium high. Add the vegetables and spring onions. Sauté until crisp-tender, about 8 to 10 minutes. The timing will vary based upon the veggies you use; harder veggies like diced carrots will need longer, while softer veggies like bell peppers and broccoli will cook more quickly. If you are using frozen veggies, they should all cook in the same amount of time. Add the edamame and 2 tablespoons of the reserved marinade and cook 30 additional seconds. Remove to a plate or bowl and cover to keep warm.
4. With a paper towel, carefully wipe the skillet clean. Add the remaining 1 tablespoon olive oil and increase the heat to high. Once the oil is hot and shimmering, add the salmon and 2 tablespoons of the remaining marinade to the skillet (discard the salmon marinade left in the dish). Let cook 2 minutes undisturbed, then turn the salmon pieces and continue cooking 2 to 3 additional minutes, just until the salmon is cooked through. (Do not overcook or the salmon will be dry.)
5. To serve, place the cooked quinoa in individual serving bowls. Top with sautéed veggies, salmon. If desired, sprinkle with a little of the remaining reserved marinade and additional red pepper flakes.