Quick & Easy Recipes

Power Quinoa Bowl

Ingredients:

• 200g quinoa
• 1 red bell pepper, diced
• 1 courgette, sliced
• 1 avocado, sliced
• 100g cherry tomatoes, halved
• 50g pumpkin seeds
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1 tsp maple syrup
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions (about 15 minutes).
2. While quinoa cooks, heat olive oil in a pan and sauté bell pepper and courgette for 5-7 minutes.
3. Make the dressing by whisking tahini, lemon juice, maple syrup, and 2 tbsp water.
4. Season with salt and pepper.
5. In bowls, layer quinoa, roasted vegetables, fresh tomatoes, and avocado.
6. Drizzle with tahini dressing and sprinkle with pumpkin seeds.
7. Serve immediately while warm.

Loaded Avocado Toast

Ingredients:

• 2 slices sourdough bread
• 1 ripe avocado
• 100g cherry tomatoes, halved
• 1 tbsp microgreens
• 1 tbsp mixed seeds (sunflower, pumpkin)
• 1 tsp lemon juice
• 1 tsp olive oil
• Salt and chili flakes to taste
• Optional: poached egg

Instructions:

1. Toast bread slices until golden brown.
2. Mash avocado with lemon juice and a pinch of salt.
3. Spread avocado mixture evenly on toast.
4. Top with cherry tomatoes and microgreens.
5. Drizzle with olive oil and sprinkle with seeds.
6. Add chili flakes to taste.
7. Serve immediately with optional poached egg on top.

5-Minute Veggie Stir-Fry

Ingredients:

• 200g mixed stir-fry vegetables
• 2 tbsp sesame oil
• 2 cloves garlic, minced
• 1 inch fresh ginger, grated
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey
• 200g cooked rice or noodles
• 2 spring onions, sliced
• 1 tbsp sesame seeds

Instructions:

1. Heat sesame oil in a large wok or pan over high heat.
2. Add garlic and ginger, stir-fry for 30 seconds.
3. Add vegetables and stir-fry for 3-4 minutes until crisp-tender.
4. Mix soy sauce, rice vinegar, and honey in a small bowl.
5. Pour sauce over vegetables and toss for 1 minute.
6. Serve over warm rice or noodles.
7. Garnish with spring onions and sesame seeds.

One-Pan Salmon & Vegetables

Ingredients:

• 2 salmon fillets (150g each)
• 200g baby potatoes, halved
• 1 red onion, cut into wedges
• 200g asparagus spears
• 2 tbsp olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 tsp dried herbs
• Salt and pepper to taste

Instructions:

1. Preheat oven to 200°C (180°C fan).
2. Place potatoes and onion on a baking sheet, drizzle with 1 tbsp olive oil.
3. Roast for 15 minutes.
4. Add salmon, asparagus, and lemon slices to the pan.
5. Drizzle with remaining oil and sprinkle with garlic and herbs.
6. Season everything with salt and pepper.
7. Bake for 12-15 minutes until salmon is cooked through.
8. Serve immediately with pan juices spooned over.

Mediterranean Chickpea Salad

Ingredients:

• 400g canned chickpeas, drained
• 1 cucumber, diced
• 200g cherry tomatoes, halved
• 100g feta cheese, cubed
• 50g kalamata olives
• 1 red onion, finely diced
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions:

1. In a large bowl, combine chickpeas, cucumber, tomatoes, and onion.
2. Add feta cheese and olives.
3. Whisk together olive oil, lemon juice, and oregano.
4. Season dressing with salt and pepper.
5. Pour dressing over salad and toss gently.
6. Garnish with fresh parsley.
7. Serve immediately or chill for later.

Banana Protein Smoothie Bowl

Ingredients:

• 2 frozen bananas
• 200ml almond milk
• 1 scoop vanilla protein powder
• 1 tbsp almond butter
• 1 tsp honey
• 2 tbsp granola
• 1 tbsp chia seeds
• Fresh berries for topping
• 1 tbsp coconut flakes

Instructions:

1. Blend frozen bananas, almond milk, protein powder, and almond butter until smooth.
2. Add honey to taste and blend briefly.
3. Pour into a bowl.
4. Top with granola, chia seeds, and fresh berries.
5. Sprinkle with coconut flakes.
6. Serve immediately while cold and thick.