Healthy Teriyaki Sauce

So many of the shop bought Teriyaki Sauces are full of sugar and not much else. This is a super simple way of doing your own at home! We used ours to marinade chicken legs and then baked them for 30 mins and served them with sesame seeds, steamed vegetables and rice. YUM!

Healthy Teriyaki Sauce

Serves 1
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes

Ingredients

  • 1/4 cup light soy sauce
  • 1/4 cup water
  • 2 tablespoons cornflour
  • 1 tablespoon honey
  • 2 tablespoons vinegar
  • 2 cloves garlic (minced)
  • 1 teaspoon fresh ginger (grated)

Directions

1. In a small pot whisk together soy sauce, water, and cornflour until smooth. Then add all other ingredients.
2. Heat over medium heat until honey is dissolved.
3. Bring to a boil. Then reduce to a medium heat and whisk constantly until desired thickness is achieved. Do not leave unattended as it can burn.
4. If too thick, it can be thinned with additional water to a preferred consistency.

Mango, Corn & Coriander Salsa

This yummy summer salsa is fresh and tasty and makes the most of the seasonal fruit and veg! We had it with grilled jerk chicken and brown rice, but it goes well with wraps, mexican or a classic kiwi BBQ meal.

Mango, Corn & Coriander Salsa

Serves 4
Prep time 10 minutes
Cook time 6 minutes
Total time 16 minutes

Ingredients

  • 2 corn cobs
  • 2 handfuls cherry tomatoes (or 2 large tomatoes)
  • 1 mango
  • 1/4 cucumber
  • 1 handful fresh coriander
  • 1 lemon (juices)

Directions

1. Leaving the corn in the cobs, steam in the microwave for 6 minutes. Leave to cool whilst prepping the other ingredients.
2. Dice tomatoes, cucumber and mango and roughly chop coriander.
3. Cut the corn off the cobs and then mix with the other ingredients. Dress with lemon juice and enjoy!

Banana Bran muffins with Walnut Cinnamon topping

This is a yummy back to school muffin recipe that’s lower in sugar and high in fibre to help keep those little busy bodies busy!

Banana Bran muffins with Walnut Cinnamon topping

Serves 12
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes

Ingredients

Muffins

  • 1 cup bran
  • 1.25 cups flour
  • 4 teaspoons baking powder
  • 1/4 cup brown sugar
  • 2 eggs
  • 1/2 cup milk
  • 2 bananas (mashed)
  • 1/4 cup oil
  • 1/2 cup apple puree (to make it easier just use babyfood)

Topping

  • 2 teaspoons cinnamon
  • 1/4 cup walnuts (chopped)
  • 1 tablespoon white sugar

Directions

1. Preheat oven to 180 degrees C.
2. Mix all of the dry ingredients in a bowl.
3. In a separate bowl, mix eggs, milk, banana, oil and apple. Then mix with dry ingredients until just combined.
4. Spoon into greased muffin cases.
5. To make topping mix together cinnamon, walnuts and sugar and sprinkle over muffins.
6. Bake for 20-25 minutes.

‘Creamy’ Cashew Nut Pasta

Nut butters are a great source of protein and healthy oils, and are really great to use as part of a dish.  This recipe starts from scratch, with the whole cashew nuts, which are great for turning into a really creamy sauce for pasta dishes.  You have to persevere with the blender to get the nuts to release the oils, but it’s well worth it.  This is also a very quick recipe to make, with minimal ingredients.

‘Creamy’ Cashew Nut Pasta

Serves 2
Prep time 15 minutes
Dietary Vegetarian

Ingredients

  • 1.5 cups unsalted cashew nuts
  • 2 cloves garlic (skins on)
  • 1 cup trim milk
  • 2 tablespoons chopped parsley
  • 2 handfuls baby spinach
  • seasoning
  • 3 cups cooked pasta

Directions

1. In a frying pan dry toast the cashew nuts and whole garlic cloves (still in their skins), by tossing them in the heat. Allow them to get slightly golden, but not too dark, around 5 minutes.
2. Remove the skins from the garlic cloves and add along with the still warm nuts to a food processor. (Keeping the nuts warm will help release their oils).
3. This next part can take anywhere between 5-15 minutes, depending on the efficiency and sharpness of your blender. Process the nuts and garlic until they form a paste. To start with they will resemble fine breadcrumbs, and depending on your blade it may take a while for them to reach the next stage. You will also need to stop the blender to scrape down the sides. Keep persevering, it does happen! Don't be tempted to add a little oil or water; this is not needed and may turn the mixture gluggy. Eventually the nuts will start to form an oily paste on the sides of your blender and move around the bowl; keep going until smooth. You have now successfully made garlic cashew nut butter!
4. Add the milk to the processor and blitz one more time to make a 'creamy' sauce.
5. Transfer the cashew sauce to a pan, add the parsley and spinach and warm through until the spinach has wilted. Season to taste and then add the cooked pasta and stir through to completely cover with the sauce.
6. Serve warm with any other vegetables you desire!

Quinoa and Green Bean Salad

This is a lovely summer salad that goes well with any bbq or roast. It is done with a colourful white, red and black quinoa mix, creamy feta and fresh crunchy green beans. Quinoa is a complete protein and a great option to give salads a bit of body.

Quinoa and Green Bean Salad

Serves 4
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes

Ingredients

  • 1 cup Quinoa
  • 1 teaspoon Ground coriander
  • 1 teaspoon Cumin
  • drizzle Olive oil
  • juice One lemon
  • Salt and pepper to season
  • 1/2 Block of feta
  • 250g Round green beans

Directions

1. Rinse the quinoa under cold water in a sieve and add to a pot along with 2 cups water, spices and a pinch of salt. Cover, and simmer for 12 minutes. Remove from the heat and let it sit with the lid on for another 5 minutes.
2. Whilst the quinoa is cooking, trim the end of the beans and cut in half. Blanch in boiling water for 2-3 minutes.
3. When quinoa is cooked add to a serving bowl along with the green beans. Crumble in feta, dress with olive oil and lemon juice and season to taste.

Kumara Rosti with Avocado and Smoked salmon

This is a simple and tasty take on the classic christmas blini. It is nice and quick to whip up and full of healthy fats and carbs!

Kumara Rosti with Avocado and Smoked salmon

Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes

Ingredients

  • 3 cups orange or gold kumara
  • 2 eggs
  • 1 avocado
  • 1 packet smoked salmon
  • 1 lemon (juiced)
  • salt and pepper

Directions

1. Preheat oven to 180 degrees. Wash the kumara and then grate and squeeze out any extra liquid. In a large bowl place the grated kumara and eggs, season and mix well.
2. Place small spoonfuls of kumara mixture on a baking paper-lined tray and then flatten until about 1cm thick. Spray with olive oil and bake for 15-20 minutes until golden.
3. Slice avocado and sprinkle with lemon juice to prevent browning.
4. Top the crispy kumara rosti with avocado and smoked salmon and enjoy!

4 Ingredient Spinach Stuffed Sweet Potato

At The Nutrition Room we always get asked for easy and quick lunch ideas. This recipe can be made in as little as 5 minutes and only has four ingredients that are quick, cheap and simple to grab for work. If you don’t have a microwave handy at work then you can cook the kumara in the morning before you go, as this is just as nice cold as it is warm. It is a good mix of protein, fibre rich carbohydrate and good fats and adding a side salad can make it a great well balanced meal. Healthy and yummy food doesn’t need to be complicated!

4 Ingredient Spinach Stuffed Sweet Potato

Serves 1
Prep time 5 minutes

Ingredients

  • 1 Medium kumara
  • 2 tablespoons light cottage cheese
  • 1 handful baby spinach
  • 1/4 avocado (diced)

Directions

1. Using a fork prick 4-5 sets of holes into the kumara. Place in the microwave and cook for 4-5 minutes or until soft to touch.
2. Mix together spinach and cottage cheese and dice the avocado.
3. When the kumara is cooked, cut in half and squash down with a spoon. Scoop the cottage cheese and spinach mixture onto the kumara and sprinkle over the avocado. Season to taste.

Carrot Cake Bliss Balls

These bliss balls are a great way to get another vegetable into your day!

Carrot Cake Bliss Balls

Ingredients

  • 1 cup oats
  • 1/2 cup walnuts
  • 1/2 cup dates
  • 1 orange
  • 2 Medium carrots (peeled)
  • 1/3 cup canned pineapple pieces
  • 1/3 cup desiccated coconut
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg

Directions

1. Place the dates in boiling water and allow them to soak whilst putting the rest of the ingredients together.
2. Place the oats in a food processor and grind into a coarse flour.
3. Zest the orange, and add along with 1 tablespoon of orange juice to the oats.
4. Grate the carrots and add to the oats. Then add the rest of the ingredients (including the drained dates). Process until mixture has come together.
5. Using wet hands, roll into balls and then roll in desiccated coconut to finish. Makes around 40 balls depending on their size.
6. Store them in an airtight container in the fridge.

Quinoa and Almond Cake

This recipe is a great option if you are avoiding dairy and wish to increase your plant based protein, and why not do this through baking!  It has a lovely light and nutty texture and you can play around with the fruit decoration (tinned pears also look particularly pleasing in a fan on the top!).  This is yet another recipe that works with minimal sugar.

Quinoa and Almond Cake

Serves 16
Prep time 15 minutes
Cook time 40 minutes
Total time 55 minutes

Ingredients

  • 1 cup flaked quinoa
  • 1 cup boiling water
  • 1/3 cup oil
  • 3 eggs
  • 2/3 cups almond meal
  • 1/2 cup sugar
  • 1 teaspoon vanilla extract
  • 1 orange (zested)
  • 1/2 tin of pear slices (or other fruit eg. frozen berries)

Directions

1. Place the quinoa flakes in a bowl and add the boiling water, cover and let sit for 5 minutes.
2. In a separate bowl, whisk the eggs together, then add the oil in a stream whilst continuing to whisk. Keep whisking whilst adding the sugar.
3. Combine the almond meal, vanilla essence and orange zest with the quinoa.
4. Add the egg mix to the quinoa mix and combine to form a batter.
5. Pour the batter into a well-lined 23 cm cake tin (line it so that the paper prevents the batter from seeping through if you are using a spring-form tin).
6. Slice the pear pieces in half and arrange them in a fan on top of the batter, or simply scatter frozen berries over the top. Sprinkle a small amount of sugar over the top of the cake.
7. Bake at 180 degrees C for 40-45 minutes or until a skewer comes out clean.