Healthy Recipes

SPANAKOPITA PIE WITH AVOCADO GREEN SALAD

Serves: 4 Prep: 10 mins Cook: 1 hr Difficulty: Medium

1 tablespoon extra virgin olive oil 1 onion, thinly sliced 3 cloves garlic, thinly sliced 12 x 55 g free-range eggs 500 g frozen spinach, thawed 1 zucchini, finely grated 100 g reduced-fat ricotta 1 bunch dill, roughly chopped 40 g feta 2 teaspoons sesame seeds

Green Salad

6 cups (300 g) butter lettuce leaves, roughly torn 1 Lebanese cucumber, thinly sliced 1 small avocado, sliced lengthways 1 tablespoon of a Simple Vinaigrette Dressing 1. Preheat the oven to 200°C (180°C fan-forced) and line a 20 cm round cake tin with baking paper. 2. Heat the olive oil in a large frying pan over medium–high heat. 3. Add the onion and cook for 4–5 minutes, until translucent. 4. Add the garlic and cook for a further minute until fragrant. Set aside. 5. Whisk the eggs in a large mixing bowl. 6. Squeeze the thawed spinach and grated zucchini over the sink to remove as much water as possible. (This will ensure your pie isn’t soggy.) 7. Add the spinach and zucchini to the bowl with the eggs, along with the sautéed onion, ricotta, dill and some freshly ground black pepper. 8. Whisk everything together well using a fork. 9. Pour the mixture into the prepared tin and smooth the top. 10.Crumble the feta and sprinkle it and the sesame seeds on top.

Bake on the middle shelf of the oven for 40–45 minutes until the pie is set. 11. Transfer to the top rack and bake for 5 minutes, until the feta and sesame seeds are crispy and golden. 12.Remove from the oven and allow to sit while making the salad. 13.For the green salad, place the lettuce, cucumber and avocado in a large bowl, drizzle with the vinaigrette dressing and toss gently to combine. 14.Cut the spanakopita pie into four slices, divide between four plates and serve with the dressed salad.

Nutrition Information

PER SERVE 1671kJ, protein 30g, total fat 26g (sat. fat 7g), carbs 7g, fibre 13g, sodium 474mg • GI estimate low

BUCKWHEAT BROCCOLI SLAW WITH LEMON FETA AND YOGHURT DRESSING

Serves: 4 Prep: 15 mins Cook: 28 mins Difficulty: Medium

80 g raw buckwheat groats 8 x 55 g free-range eggs 60 g feta Juice of 1 lemon 1/4 cup (60 g) natural Greek-style yoghurt 1 large (450 g) head broccoli, including stems 150 g Brussels sprouts, trimmed 2 cups finely shredded Tuscan kale, white stalks removed, shredded 2 teaspoons extra virgin olive oil 70 g chestnuts, roughly chopped 1 Lebanese cucumber, sliced into half moons 1.Place the buckwheat groats in a medium saucepan over high heat, add water to cover and bring to the boil. 2.Reduce to a simmer and cook, covered, for 20 minutes, until the buckwheat is tender to the bite. 3.Drain and set aside to cool. 4.Boil the eggs in another saucepan of water, undisturbed, for 8 minutes.

Remove the eggs with a slotted spoon and run them under cool water. Peel the eggs and set aside. 5.Mash the feta in a bowl using a fork.

Add half the lemon juice, the yoghurt and 1/4 teaspoon freshly ground black pepper and mix until smooth. 6.Using a box grater, mandoline or food processor with a grater attachment, shred the broccoli and

Brussels sprouts, then place them in a large bowl with the kale. Add the remaining lemon juice and drizzle in the olive oil. Use your hands to massage and scrunch the veggies until they soften, about 2 minutes.

Add most of the chestnuts (reserving some for garnish), the cooled buckwheat groats, the cucumber and half the feta dressing and toss to coat well. Divide between four bowls. 7.Slice the eggs in half lengthways and divide them between the bowls. 8.Drizzle with the remaining feta dressing, season with freshly ground black pepper and serve.

Nutrition Information

PER SERVE 1600kJ, protein 30g, total fat 16g (sat. fat 5g), carbs 24g, fibre 13g, sodium 382mg • GI estimate low