Be the envy of your colleagues with these healthy lunch recipes from nutritionist Roberta Nelson.
Here’s the basic rule to making a nutritious goodness bowl. Start with grains, greens and vegetables then add whichever protein, fat, dressing and garnish you like. Here are three delicious versions to try.
Serves one
Ingredients
1 cup stock
½ cup quinoa
1 cup cauliflower florets
½ tsp turmeric
1 tsp cumin
Salt
Pepper
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp Greek yoghurt
1 slice haloumi, grilled
1 cup fresh baby spinach
Handful of dry roasted almonds, roughly chopped
Fresh parsley and coriander, garnish
Method
Preheat oven to 180°C.
In a saucepan, bring your stock to a boil. Stir in quinoa and lower to a simmer for 15 minutes until absorbed.
Toss cauliflower in spices, salt, pepper and olive oil. Roast in oven for 20 minutes.
To make the dressing, mix lemon juice and yoghurt in a bowl and season.
Add all ingredients in a bowl and dress with 2 tbsp of yoghurt mix. Garnish with parsley and coriander.
Serves one
Ingredients
1 cup kale
Lemon juice
1 cup sweet potato, cubed
1 tsp cumin
1 tsp smoked paprika
Salt
Pepper
Olive oil
1 cup grain (quinoa, brown rice, freekeh, barley or millet), cooked
2 eggs, soft boiled
½ avocado, sliced
Handful pumpkin seeds, lightly toasted
1 tbsp hummus
Coriander, for garnish (optional)
Method
Preheat oven to 180°C.
Dress kale in lemon juice and salt.
Toss sweet potato in spices, salt, pepper and olive oil. Roast in the oven for 30 minutes.
Add kale, sweet potato, grain, eggs and avocado to a bowl. Top with pumpkin seeds and hummus. Garnish with coriander.
Serves one
Ingredients
1 cup broccoli florets
1 tbsp olive oil
Salt
Pepper
1 tbsp kecap manis (sweet soy sauce)
1 small chicken breast, cut into strips
1 cup brown rice, cooked
1 cup fresh baby spinach
1 tbsp sesame seeds
Sriracha sauce
Spring onion, sliced, for garnish
Method
Preheat oven to 180°C.
Toss broccoli in olive oil, salt and pepper. Roast in oven for 20 minutes, then pan-fry them on medium heat for 30 seconds in kecap manis. Set aside.
Lightly pan-fry the chicken strips.
To assemble the bowl, add all ingredients and dress with Sriracha sauce (to taste). Garnish with spring onion.
Roberta Nelson is a Melbourne-based naturopath and clinical nutritionist. She is also a member of the National Herbalists Association of Australia (NHAA) Visit her website for more information.
Photography: Ben Mulligan
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