Feast of Healthy Dishes for a Balanced Week

We’re all searching for balance in 2017. Less stress, more smiling, balanced meals, more exercise, better effectivity at work and more time off! A lot can be achieved with a few simple midweek recipes to make life easier. When you live on your own (or with a partner) in an apartment, it’s not always easy to cook and shop for only one or two people. We all want to avoid wasting food, so here are a few tips to maximise what you buy, re-use ingredients for more than one meal and plan ahead for the next day’s office lunch.

For breakfast, start with a simple smoothie of rooibos tea, double cream yoghurt, banana and honey. It is absolutely delicious and you can even pack it in to enjoy after gym on your way to work (it won’t melt, because there’s no ice in the recipe). I brew a cup of tea before I go to bed, so that it is strong and cool in the morning.

For lunch, pack a salad of roasted greens on fresh baby spinach, with lots of shaved parmesan and a punchy soy dressing. Leftovers can be joined by some chicken shreds (I love a rotisserie chicken) and your choice of rice with a honey mustard dressing for a hot poke bowl dinner. And who doesn’t love an Irish coffee for dessert? Anyone can make it at home.

Use the rest of the rotisserie chicken the next day for a chicken mayo wholewheat sandwich. Life seems so much simpler when your meals are sorted. Easy and delicious!

For this shoot, we got our hands on the fabulous new collection of Haus tableware by Hertex. Go to your nearest showroom to see the full collection, it is absolutely gorgeous!

Rooibos, Banana & Honey Smoothie 

Makes 2 small or 1 large

  • 1 cup double cream yoghurt
  • 1 large banana, peeled & sliced (or 1.5 small bananas)
  • 1/4 cup strong rooibos tea (cooled)
  • honey to taste

Use a stick blender and a tall cup to blend the ingredients to a smooth pulp. Serve topped with a spoonful of strong tea and more sliced banana, if you want.

Broccoli & Kale salad with Toasted Seeds & Parmesan

Adjust quantities to your liking

Ingredients

  • a few broccoli spears
  • a few kale leaves
  • olive oil, for drizzling
  • salt & pepper
  • a handful baby spinach leaves
  • parmesan, shaved
  • mixed seeds, dry toasted
  • for the dressing:
  • 30 ml soy sauce
  • one teaspoon grated ginger
  • 15 ml olive oil

Method

  1. Preheat oven to 220. Place the broccoli and kale on a roasting tray. Drizzle with olive oil, season with salt and pepper, then roast for about 15 minutes until the kale starts to go crispy on the edges and the broccoli is just starting to go tender.
  2. Remove and let cool (you can do this the day before, if you like).
  3. Arrange the salad: baby spinach, broccoli, kale, parmesan, toasted seeds. Drizzle the dressing over right before serving.

Note: This is also a brilliant side dish to a more elaborate main course.

Chicken & Greens Poke Bowl

Serves 2

Ingredients

  • 2 cups cooked rice or grains of your choice, warm (I’ve used freekeh)
  • a few cooked broccoli spears, warm, cut into smaller chunks
  • a handful baby spinach leaves
  • 1 cup flaked chicken, warm (I used a cooked rotisserie chicken)
  • for the dressing:
  • 45 ml extra virgin olive oil
  • 30 ml freshly squeezed lemon juice
  • 10 ml Dijon mustard
  • a squeeze of honey
  • a pinch of salt

Method

  1. Arrange the ingredients in two bowls. 
  2. Place the ingredients for the dressing in a small jar and shake vigorously. 
  3. Drizzle over the bowls and enjoy immediately.

Deluxe Irish Coffee

Serves 2

Ingredients

  • 1 cup double cream
  • 1/2 can condensed milk
  • 15 to 30 ml whiskey (plus more in your coffee)
  • 2 cups strong coffee
  • a block of dark chocolate, for grating

Method

  1. Place the double cream and condensed milk in a mixing bowl. 
  2. Add the whiskey, then whisk until well mixed and just reaching soft peaks (don’t whisk it too stiff – double cream quickly turns into butter if you’re not careful). 
  3. Scoop into two mugs filled with hot coffee. Top with grated chocolate.

Tip: Stir more whiskey into your coffee before topping it with the cream. If you like sweet coffee, add the sugar to the coffee before topping it with the cream.This is an incredible treat. The “cream” on top of the coffee is a mixture of double cream, condensed milk and whiskey – you’re going to want to lick the bowl it’s so good. Freeze any leftover mixture for a delicious cheat’s ice cream.