• Something fresh

    Bring excitement back to your lunch break with these spring-inspired fixes Recipes & Styling: Amerae Vercueil Photography: Gareth van Nelson
    Something fresh

    Green protein jar salad

    Makes 2 (1 ) jar salads
    Prep time 5 min
    Cook time 5 min

    Ingredients

    For the sauce
    1 avocado
    1 lemon, juiced
    1/4 cup basil pesto
    1/2 cup water
    400 g baby-marrow
    Noodles, kept raw

    To assemble
    200 g fresh tuna
    Oil for frying
    1 cup fresh rocket leaves
    1 cup exotic tomatoes, halved
    2 feta wheels, cubed

    Method

    For the sauce

    1. Blend avo, lemon juice, pesto and water to make a sauce and transfer into a bowl, then add the baby-marrow noodles and toss through the sauce using a fork.

    To serve

    1. Cut the tuna into slices and lightly sear in a frying pan with oil, and salt and pepper.

    2. Fill the jars by adding a layer each of noodles, tuna, rocket, tomatoes and feta.

    Tip: Use a vegetable peeler to make the baby-marrow noodles

     

    Vegetarian wrap

    Makes 4
    Prep time 5 min
    Cook time 10 min

    Ingredients

    For the filling
    2 cups sweetcorn, cooked
    2 cups baby spinach
    1 cup brown rice, cooked
    1 can red kidney beans, drained
    3 tbsp olive oil, to dress
    Salt and pepper, to taste

    For the dressing

    1/4 cup mayonnaise
    1/4 cup coriander, chopped
    Juice and zest of 2 limes

    To serve

    4 wholewheat wraps, toasted
    2 cups Cheddar, sliced

    Method

    For the filling

    1. In a large bowl, mix all the ingredients together and season.

    For the dressing

    1.  Add all the ingredients to a bowl and mix together. Set aside.

    To serve

    1. Spoon the filling on to the centre of the wraps and add a dollop of the dressing. Place a few cheese slices on top, then wrap and serve.

    Tip: Substitute red kidney beans with chickpeas for variety

    Crispy coconut chicken with black rice & broccoli slaw

    Makes 4 meals
    Prep time 20 minutes
    Cook time 30 minutes

    Ingredients

    For the chicken

    1/2 cup of flour
    1/2 cup desiccated coconut
    1 tsp paprika
    1 tsp Italian seasoning mix
    4 chicken breasts, halved
    2 eggs, whisked
    1/2 cup oil, for cooking

    For the rice
    2 cups black rice
    2 cups water
    1/4 cup chopped fresh ginger

    For the slaw

    200 g Tenderstem broccoli, halved
    3 tbsp smooth cottage cheese
    1 tbsp white-wine vinegar

    To serve

    Coconut flakes, toasted

    Method

    For the chicken

    1. Preheat oven to 180°C.

    2. In a large bowl, mix all the dry ingredients to make a coating for the chicken.

    3. Dip the chicken into the egg, and dredge with the coating mixture.

    4. Heat the oil in a large pan and fry chicken for 5 minutes on each side until golden.

    5. Transfer to a roasting tray and bake for 10 minutes.

    For the rice

    1. In a large pot add all the ingredients.

    2. Allow the rice to come to a boil and simmer for 25 minutes.

    For the slaw

    1.  In a large bowl mix all the ingredients and set aside.

    To serve

    1. Serve chicken with black rice and
    broccoli slaw and garnish with toasted coconut flakes.

    Tip: For a healthier option, bake the chicken breasts at 180°C for 30 minutes

    Minute steak spring rolls with peanut sauce

    Makes 8 wraps
    Prep time 20 min
    Cook time 25 min

    Ingredients

    For the steaks and sauce

    6 minute steaks, cut into 6 cm strips
    1/2 cup hoisin sauce
    1/2 cup soy sauce
    3 tbsp oil, for frying
    1/2 cup water
    1/2 cup peanut butter

    For the pickled cabbage

    1/4 red cabbage, shredded
    1/2 cup red wine vinegar
    2 tbsp honey

    To serve

    8 rice paper rolls
    Hot water
    1 cucumber, cut into matchsticks
    2 carrots, cut into matchsticks
    Handful fresh parsley

    Method

    For the steaks and sauce

    1.  Marinate the steak pieces in hoisin and soy sauce for 15 minutes.

    2. Heat up a deep-based pan with oil and flash fry the strips for 2 minutes on a high heat. Remove the meat from the pan, and deglaze the pan with water.

    3. Add the peanut butter and allow the sauce to reduce slightly for 20 minutes on a medium to high heat. Set aside. 

    For the pickled cabbage

    1. Place red cabbage in vinegar and honey to lightly pickle.

    To serve

    1. Soak rice paper sheets in hot water to soften.

    2. Fill the centre with steak, pickled cabbage, cucumber, carrots and parsley and roll them up.

    3. Garnish with parsley and serve with peanut sauce.

    Tip: Out of honey? Substitute with sugar to make the pickle

     

    Add an extra nutrient boost with this green smoothie

    Makes 4

    Ingredients

    1/2 cup coconut water or milk / 2 tbsp protein powder /2 handfuls of greens (such as kale or spinach) / 1 large frozen banana / 1 tbsp flaxseed, sunflower seeds or cacao nibs

    Method

    1. Place all the ingredients, except the seeds or cacao nibs in a blender. 

    2. Blend until smooth, adjusting the consistency with more water or milk if necessary. Then stir in seeds or nibs.

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