Tagged: spring food

Author: Pure Body Health Victoria

With summer comes the warm air, long nights and festivities! It’s easy to get caught up in the excitement the sun brings and fall off track with cooking healthy meals at home.

Nutrition is so important to our overall health so we wanted to help keep you healthy by sharing 5 Healthy Dinner Recipes that are ready in 30 minutes or under. They are ideas for quick and healthy meals to enjoy for a picnic, dinner with friends or as a quick dinner for yourself.

We hope you enjoy!

1. Shrimp and Pesto Corn Salad

Directions

1. Bring a pot of water to boil. Cook corn until tender, drain and let cool slightly. In a food processor, pulse basil, oil and 1/4 teaspoon salt until blended.
2. Cut corn from cob and place in a bowl. Stir in tomatoes, pepper and remaining salt. Add avocado and 2 tablespoons basil mixture; toss gently to combine.
3. Thread shrimp onto metal or soaked wooden skewers; brush with remaining basil mixture. Grill, covered, over medium heat until shrimp turn pink, 2-4 minutes per side. Remove shrimp from skewers; serve with corn mixture

Ingredients

• 4 medium ears sweet corn, husked
• 1/2 cup packed fresh basil leaves
• 1/4 cup olive oil
• 1/2 teaspoon salt, divided
• 1-1/2 cups cherry tomatoes, halved
• 1/8 teaspoon pepper
• 1 medium ripe avocado, peeled and chopped
• 1 pound uncooked shrimp (31-40 per pound), peeled and deveined

2. Ginger Salmon with Green Beans

Directions

1. Preheat oven to 325°.
2. Mix 1/4 cup lemon juice, 2 tablespoons rice vinegar, 3 garlic cloves, minced, 2 teaspoons minced fresh ginger root, 2 teaspoons honey, 1/8 teaspoon salt, 1/8 teaspoon pepper.
3. Place each salmon fillet on an 18×12-in. piece of heavy-duty foil; fold up edges of foil to create a rim around the fish. Spoon lemon juice mixture over salmon; top with lemon slices.
4. Carefully fold foil around fish, sealing tightly.
5. Place packets in a 15x10x1-in. pan. Bake until fish just begins to flake easily with a fork, 15-20 minutes. Open foil carefully to allow steam to escape.
6. Meanwhile, place green beans, water and oil in a large skillet; bring to a boil. Reduce heat; simmer, covered, 5 minutes. Stir in remaining ingredients; cook, uncovered, until beans are crisp-tender, stirring occasionally. Serve with salmon.

Ingredients

• 1/4 cup lemon juice
• 2 tablespoons rice vinegar
• 3 garlic cloves, minced
• 2 teaspoons minced fresh ginger root
• 2 teaspoons honey
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 2 salmon fillets (4 ounces each)
• 1 medium lemon, thinly sliced

GREEN BEANS:

• 3/4 pound fresh green beans, trimmed
• 2 tablespoons water
• 2 teaspoons olive oil
• 1/2 cup finely chopped onion
• 3 garlic cloves, minced
• 1/8 teaspoon salt

3. Tofu Scramble with Shredded Cabbage and Chilli Sambal

Directions

1. For the chilli sambal, mix the chillies, garlic, galangal, ginger and eschalot to a paste in a small food processor or mortar and pestle. Heat the oil in a frying pan over medium heat and fry the paste for 5-8 minutes until dark red and fragrant. Add the chilli flakes and palm sugar and stir to dissolve the sugar. Add the tamarind paste and tamari and cook for a further 2-5 minutes until the sauce is thick. Remove from the heat, add the lime juice and leave to cool. This can be stored in the fridge for up to a month.
2. To make the tofu scramble, heat the oil in a large non-stick frying pan over medium-high heat. Fry the garlic and ginger for 1 minute, then add the spring onions, curry powder, turmeric and coriander and fry, stirring, for a further minute. Crumble in the silken tofu and stir to coat in the spice mixture – the tofu will look like scrambled eggs.
3. Toss together the cabbage, cucumber and herbs with the lime juice and a good splash of olive oil. Season well.
4. Toast the bread under a hot grill until golden. Top each slice of toast with tofu and add a handful of cabbage, cucumber and herbs. Sprinkle with crispy shallots and serve with a generous spoonful of chilli sambal.

Ingredients

• 2 tbs light-flavoured oil
• 2 garlic cloves, crushed
• 2.5cm piece fresh ginger, peeled, grated
• 4 spring onions, finely chopped
• 1 1/2 tsp each curry powder, ground turmeric & ground coriander
• 560g silken tofu, drained

CHILLI SAMBAL

• 5 red chillies, roughly chopped
• 4 garlic cloves, roughly chopped
• 2.5cm piece galangal, peeled and roughly chopped
• 2.5cm piece fresh ginger, peeled and roughly chopped
• 1 large eschalot, roughly chopped
• 3 tbs light-flavoured oil
• 1 tbs chilli flakes
• 60g palm sugar, crumbled or grated
• 2 tsp tamarind paste
• 1 tbs tamari
• Juice of 1/2 lime

TO SERVE

• 1/4 firm white cabbage, shredded
• 1 medium cucumber, peeled into ribbons
• 1/2 cup each loosely packed mint & coriander leaves
• Juice of 1 lime
• Olive oil
• 4 slices sourdough bread
• 1/3 cup crispy shallots

4. Broccoli Rotini with Lemon

Directions

1. In a large saucepan cook mushrooms, onion, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in rotini, vegetable broth, and milk. Bring to boiling; reduce heat. Cover and let simmer for 5 to 7 minutes or until pasta is nearly tender.
2. Remove 1 tsp. zest from lemon and stir into saucepan with pasta. Stir in broccoli, red peppers, and tarragon. Cook about 5 minutes or until broccoli and pasta are tender. Stir in 1 Tbsp. of juice from lemon. Season with salt and black pepper. If desired, sprinkle with additional lemon zest and serve with lemon wedges.

Ingredients

• 3 cups sliced cremini mushrooms (8 oz.)
• 1 medium onion, chopped (1 cup)
• 4 cloves garlic, minced
• 4 cups dried whole wheat rotini pasta (12 oz.)
• 2 cups low-sodium vegetable broth
• 2 cups unsweetened, unflavored plant-based milk
• 1 lemon
• 1 16-oz. package frozen broccoli florets (or 6 cups fresh)
• ½ cup chopped roasted red bell peppers
• 1 teaspoon chopped fresh tarragon
• Sea salt and freshly ground black pepper, to taste

5. Avocado and Mushroom Tacos

Directions

1. Preheat oven to 200°C. Line a baking dish with baking paper. Combine the mushroom, capsicum, onion, taco seasoning, garlic and oil in a large bowl. Transfer to the lined dish. Roast for 15 mins or until the vegetables are tender.
2. Meanwhile, heat a barbecue grill or chargrill on high. Cook the tortillas for 2 mins each side or until lightly charred.
3. Divide tortillas among serving plates. Top with lettuce, mushroom mixture, tomato and avocado.
4. Divide tortillas among serving plates. Top with lettuce, mushroom mixture, tomato and avocado.

Ingredients

• 3 portabella mushrooms thickly sliced
• 1 red capsicum, seeded, thinly sliced
• 1 red onion, cut into wedges
• 2 tablespoons taco seasoning
• 2 garlic cloves, crushed
• 2 tablespoons extra virgin olive oil
• 8 small flour tortillas
• 1/2 baby cos lettuce, shredded
• 125g cherry tomatoes, quartered
• 1 avocado, stoned, peeled, thinly sliced

Happy Feasting!