3 Healthy Meals That Couldn't Be Easier
We’re head over heels for these dishes
Healthy meals don’t have to be complicated or laborious. Full of plants, herbs, spices, and protein, Rhian and April share three delicious and nutritious (but crucially, not boring) meals that they swear by when time is short. The best part? You can cook extra and eat throughout the week too.
Here they are:
1. BLACK DHAL WITH ROASTED CAULIFLOWER
(Serves 2)
INGREDIENTS:
500g cooked puy lentils
400ml coconut milk
2 tsp cumin seeds
1 tsp cayenne pepper
1 tsp turmeric
1 tsp ground coriander
2 cloves garlic, crushed
1 onion, sliced
1 bunch kale
1 cauliflower, cut into florets
1 bunch parsley
METHOD:
1. Preheat the oven to 180°C. Transfer cauliflower to a baking tray, drizzle with olive oil, and season. Bake for 30 minutes.
2. While the cauliflower cooks, add a little olive oil to a deep pan and heat. Add the onions, garlic, and ginger. Soften for about 5 minutes.
3. Add the spice mix and heat for a further 2 minutes. Add the lentils, coconut milk, and kale.
4. Simmer on medium heat for about 20 minutes.
5. Remove from heat and stir through the parsley and roasted cauliflower.
6. Plate up and serve.
7. Optional: Add any leftover protein like grilled chicken, salmon, or tofu.
2. SEARED SCALLOPS WITH SALSA VERDE + ROASTED VEGETABLES
(Serves 2, with leftover salsa verde)
INGREDIENTS:
1 handful of basil
1 handful of flat-leaf parsley
1 handful of mint
1 garlic clove
3 tbsp of small capers with juice
1 lemon - juice of
200ml extra virgin olive oil
2 tbsp apple cider vinegar
Salt and pepper
1 pack of scallops
2 medium sweet potatoes, cut into chunks
1 each red pepper, red onion, orange pepper, cut into chunks
1 tsp paprika
METHOD:
1. Preheat the oven to 180F.
2. Toss the vegetables in a little olive oil, paprika, salt and pepper and place on a baking tray. Roast for 30 minutes, until soft.
3. Meanwhile, chop all the herbs roughly.
4. Add the capers, the juice, apple cider, lemon and olive oil.
5. Season with salt and pepper and mix thoroughly. Set aside.
6. Once the vegetables are almost finished, some add some oil to a pan and heat to a medium-high temperature. Add the scallops and cook for 3 minutes each side or until they are nice and golden
7. Top with Salsa Verde and a generous side of vegetables.
3. KIMCHI FRIED BROWN RICE
(Serves 2)
INGREDIENTS:
1 shallot / roughly chopped
2 cloves of garlic / chopped
1 cup uncooked brown rice
1 block medium firm tofu, drained & mashed with the back of a fork
5-6 tbsp kimchi
3 tbsp kimchi juice
1 small courgette, grated
1 small carrot, grated
2 tbsp sesame oil, olive oil or coconut oil
2 tbsp tamari
Juice of 1/2 a lime
Handful of coriander to serve, chopped
METHOD:
1. Cook the rice per packet instructions or alternatively, use a rice cooker to make ahead.
2. In a medium frying pan on a medium to high heat add the shallot and fry for 2 minutes until soft. Add the garlic, rice, kimchi, kimchi juice, tofu, courgette and carrot.
3. Cook for up to 10 minutes until the rice is piping hot.
4. Stir in the sesame oil, tamari, lime juice and coriander.
5. Serve immediately with some wedges of lime, sesame seeds and seaweed.
