5 Healthy Dinners to Get You Back On Track
Do your body a favour. Fuel it with clean and delicious food. Try these recipes from our Registered Holistic Nutritionist Sandra Carvajal.
One Pan Chicken, Golden Cauliflower & Carrot Fries
Ingredients (2 servings)
2 Carrot (medium)
1/2 head Cauliflower
3 tbsps Extra Virgin Olive Oil (divided three ways)
227 grams Chicken Breast
1 tsp Dried Thyme
1 tsp Turmeric (powder)
1/8 tsp Sea Salt
Directions
1. Preheat oven to 375ºF (191ºC) and line a large baking sheet with parchment paper.
2. Peel and slice carrots into sticks. Wash and chop cauliflower into florets.
3. Brush chicken breast with 1/3 of the olive oil. Season with thyme and sea salt. Place on the baking sheet.
4. Toss carrot sticks in 1/3 of the olive oil. Place on the baking sheet next to chicken.
5. Toss cauliflower with the remaining olive oil and turmeric. Mix until cauliflower is evenly yellow then transfer to the baking sheet.
6. Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through.
7. Remove baking sheet from the oven and divide onto plates. Add more salt to taste if desired. Enjoy!
White Bean Burgers
Ingredients (4 servings)
2 cups White Navy Beans (cooked, drained and rinsed)
1 Garlic (clove, minced)
1/4 cup Basil Leaves (chopped)
1 Egg (whisked)
1/2 cup Almond Flour
2 Tomato (diced)
1/2 cup Green Olives (pits removed and chopped)
1/4 cup Red Onion (finely diced)
1 tbsp Extra Virgin Olive Oil
1 tbsp Balsamic Vinegar
Sea Salt & Black Pepper (to taste)
4 cups Baby Spinach
1 Lemon (cut into wedges)
Directions
1. In a large mixing bowl, mash your white beans with a fork. Add minced garlic, basil leaves, and egg. Season generously with fresh ground pepper and add sea salt to taste. Mix well. Add in almond flour and mix again. With clean hands, form medium-sized patties and place on waxed paper. Place in the freezer until ready to cook.
2. Make Tomato & Olive Salsa mix by combining tomatoes, olives, red onion, olive oil, balsamic vinegar and sea salt and pepper to taste. Mix well and set aside.
3. In a large skillet, heat a splash of olive oil over medium heat. Fry white bean patties for 6 - 7 minutes per side or until golden brown.
4. Plate baby spinach and lightly drizzle with a lemon wedge. Serve white bean patty on top with a few spoonfuls of the salsa. Enjoy!
Spicy Curried Kale & Quinoa Stir Fry
Ingredients (2 servings)
1/3 cup Quinoa (uncooked)
1/2 cup Water
1 large Egg (whisked)
1 1/3 tbsps Coconut Oil
2/3 Yellow Bell Pepper (thinly sliced)
3 stalks Green Onion (chopped)
1 Garlic (cloves, minced)
5 cups Kale Leaves (chopped)
1/8 tsp Sea Salt
1 1/3 tbsps Tamari
2/3 tsp Red Pepper Flakes
2 tsps Curry Powder
1 Lime (cut into wedges)
3 tbsps Raw Peanuts (chopped)
Directions
1. Combine quinoa and water in a saucepan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer and cover. Let simmer for 12 to 15 minutes or until all water is absorbed. Fluff with a fork and set aside.
2. Heat a skillet over medium heat. Add a splash of oil to make it non-stick and scramble your eggs. Transfer to a bowl and set aside.
3. Place the skillet back over medium heat and add the coconut oil. Add the yellow pepper and green onion. Saute until vegetables are tender (about 4 - 5 minutes).
4. Add in the garlic. Saute for another minute then add the kale, sea salt, tamari, chili flakes and curry powder. Stir for about 2 minutes or just until the kale is wilted. Turn off the heat.
5. Add in the eggs and cooked quinoa. Stir well to combine. Divide the stir fry onto plates and top with chopped peanuts. Squeeze a lime wedge over top. Enjoy!
Fusilli with Grilled Eggplant
Ingredients (4 servings)
227 grams Chicken Breast, Cooked
3 Tomato (sliced in half)
1 Sweet Onion (coarsley chopped)
1 Eggplant (sliced into 1/2 inch rounds)
3 tbsps Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste)
1 Lemon (juiced)
1 Garlic (clove, minced)
1/4 cup Basil Leaves (chopped)
2 1/2 cups Brown Rice Fusilli (uncooked)
Directions
1. Preheat the grill to medium-high heat. If you do not have a grill, preheat oven to 425ºF (218ºC).
2. Add your tomato, onion and eggplant pieces to a large mixing bowl and toss with half of your extra virgin olive oil and season with salt and pepper. Toss well and transfer veggies directly onto the grill with tomatoes facedown. Let cook for about 7 - 8 minutes or until slightly charred, flipping the eggplant half way through. If using the oven, roast veggies for 25 to 30 minutes flipping the eggplant half way through and leaving tomatoes and onions faceup.
3. Remove your vegetables from the heat. Place tomatoes in a mixing bowl and slice and mash with a fork and knife. When cool enough to handle, finely chop the grilled onions and place in mixing bowl with mashed tomatoes. Mix well. Chop your grilled eggplant rounds into cubes and set aside.
4. Create the basil-lemon olive oil sauce by combining fresh basil leaves, remaining olive oil, lemon juice and minced garlic clove. Season with a pinch of salt and pepper and stir well with a fork. Set aside.
5. Cook your brown rice fusilli according to the directions on the package. Once al dente, strain and run cold water over the pasta to prevent from over-cooking.
6. Toss pasta in desired amount of basil-lemon oil. Plate pasta and spoon the tomato/onion mix over top. Finish by topping with grilled eggplant pieces and seasoning with fresh ground pepper. Serve alongside a grilled chicken breast (optional). Enjoy!
Baked Salmon with Green Beans & Squash
Ingredients (4 servings)
567 grams Salmon Fillet
2 tbsps Maple Syrup
2 tbsps Tamari
2 cups Green Beans (washed and trimmed)
2 tbsps Extra Virgin Olive Oil (divided)
1 Lemon (juiced)
2 Garlic (cloves, minced)
1 Spaghetti Squash
1/2 cup Basil Leaves (chopped)
Sea Salt & Black Pepper (to taste)
Directions
1. Combine maple syrup and tamari sauce to create salmon marinade. Place marinade and salmon fillets together in a ziploc baggie and shake well to coat. Place in fridge and let marinate until ready to cook.
2. Preheat oven to 375ºF (191ºC). Slowly and carefully cut the spaghetti squash in half lengthwise with a sharp knife. Scoop out the seeds and discard. Place on a baking sheet and bake in the oven on the middle rack for 45 minutes. Remove from oven and let sit until cool enough to handle. Use a fork to carve spaghetti-like noodles out of the flesh into a large bowl. Toss spaghetti squash noodles with half of your extra virgin olive oil, basil leaves, half of the lemon juice, half of the minced garlic clove and season with sea salt and pepper to taste. Set aside.
3. Increase the heat of the oven to 500ºF (260ºC) and move the rack to the top setting. Allow time for the oven to preheat. Place your salmon fillets on a foil-lined baking sheet (skin side down) and bake for 7 to 9 minutes (or until fish flakes with a fork).
4. While the fish cooks, place your trimmed beans in a saucepan and fill with enough water to steam. (This will vary depending on the size of your saucepan but for me was about 1 cup.) Place sauce pan over high heat and let beans steam for 7 minutes. Remove from heat and toss beans with remaining extra virgin olive oil, lemon juice, minced garlic and season with sea salt and pepper to taste.
5. Place green beans on one half of plate and herbed spaghetti squash on the other. Lay your salmon across the middle. Enjoy!
Sandra is available at Central Wellness, as well as for Online consultations. For more information and bookings, contact our lovely reception team today:
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