Mediterranean Grain Bowl
A balanced bowl combining wholegrain quinoa, roasted vegetables, chickpeas and a lemon-tahini dressing. This meal provides a mix of complex carbohydrates, plant-based protein and healthy fats.
Ingredients (serves 2)
150 g quinoa (dry weight), 1 medium zucchini, 1 red capsicum, 200 g tinned chickpeas (drained), 80 g cherry tomatoes, 30 g baby spinach, 2 tbsp tahini, juice of 1 lemon, 1 tbsp extra-virgin olive oil, salt and pepper to taste.
Method
Rinse quinoa and cook according to packet directions. Dice zucchini and capsicum, toss with olive oil and roast at 200 °C for 20 minutes. Halve tomatoes. Whisk tahini with lemon juice and 2 tablespoons of water to make a dressing. Assemble bowls with quinoa, roasted vegetables, chickpeas, tomatoes and spinach. Drizzle with tahini dressing.
Approximate Nutrition (per serve)
| Nutrient | Amount |
|---|---|
| Energy | ~1 850 kJ (440 kcal) |
| Protein | ~18 g |
| Carbohydrates | ~52 g |
| Fat | ~17 g |
| Fibre | ~10 g |
Teriyaki Vegetable Stir-Fry with Brown Rice
A quick weeknight dinner combining seasonal vegetables with a reduced-sodium teriyaki sauce, served over brown rice for sustained energy release.
Ingredients (serves 2)
150 g brown rice (dry weight), 1 medium carrot, 100 g broccoli florets, 100 g snap peas, 1 red capsicum, 150 g firm tofu, 2 tbsp reduced-salt soy sauce, 1 tbsp rice vinegar, 1 tsp honey, 1 tsp sesame oil, 1 clove garlic, 1 tsp freshly grated ginger.
Method
Cook brown rice as per packet directions. Press and cube tofu, then pan-fry in a non-stick pan until golden on each side. Slice vegetables into bite-sized pieces. Stir-fry garlic and ginger for 30 seconds, add vegetables and cook for 4–5 minutes until tender-crisp. Mix soy sauce, rice vinegar, honey and sesame oil. Add tofu and sauce to the pan, toss to coat. Serve over brown rice.
Approximate Nutrition (per serve)
| Nutrient | Amount |
|---|---|
| Energy | ~2 000 kJ (478 kcal) |
| Protein | ~22 g |
| Carbohydrates | ~64 g |
| Fat | ~12 g |
| Fibre | ~8 g |
Avocado & Egg Wholegrain Toast
A simple, nutrient-dense breakfast providing healthy monounsaturated fats from avocado and complete protein from eggs, served on high-fibre wholegrain bread.
Ingredients (serves 1)
2 slices wholegrain bread, 1 small ripe avocado, 2 large eggs, pinch of chilli flakes (optional), squeeze of lemon juice, salt and pepper to taste, handful of cherry tomatoes.
Method
Toast the bread. Mash avocado with lemon juice, salt and pepper. Poach or scramble eggs. Spread avocado on toast, top with eggs and chilli flakes. Serve with halved cherry tomatoes on the side.
Approximate Nutrition (per serve)
| Nutrient | Amount |
|---|---|
| Energy | ~2 100 kJ (502 kcal) |
| Protein | ~21 g |
| Carbohydrates | ~34 g |
| Fat | ~30 g |
| Fibre | ~9 g |