GREEN DAY GOOD RIDDANCE TO BAD DINNERS
QUICK MEALS
GREEN DAY GOOD RIDDANCE TO BAD DINNERS
We know dinner can be a challenge after a long day. Even a short day. And convenience can be tempting. But don’t let time trick you into compromising your health. We’ve created some of the simplest and healthiest meal recipes you’ll find anywhere. Our Chef, who has worked at two Michelin Star awarded restaurants in Manhattan, created the following seven recipes with three goals in mind: The most vegetables The quickest prep time The tastiest flavour
But Are They Paleo, Gluten-free, Vegan, Whole30, Sugar-free, Low Fat Or High Fat? We don’t do buzzwords. We eat vegetables. Eat more. Live longer. Have more energy. Look better naked. When you load up on flavourful veggies there's little room on the plate for polarizing ingredients. And don't worry Crossfit Chris, we love protein too. You'll be surprised how much is in our recipes.
QUICK MEALS
01
CAULIFLOWER FRIED RICE This is one of our absolute favourite recipes. You get all the flavour of naughty Chinese take-away with none of the consequences. Swap the soulless white rice for nutritionally dense cauliflower.
Takes 12 minutes Makes 2 servings
Ingredients Cauliflower 1/2 head Mixed frozen organic vegetables 2 cups (carrots, peas and corn) Spring onion 1/4 cup Tamari or soy sauce 2 tablespoons Eggs 1 to 2
Method Make cauliflower rice - either grate the cauliflower as you would cheese, or blitz cauliflower in a food processor for 20-30 seconds, and set aside Pre-heat a nonstick frying-pan and add a touch of olive oil or spray oil Using a fork, whisk 1 or 2 eggs in a cup and cook a flat omelette on the heated pan Remove omelette and wipe pan clean with a damp cloth or sponge Heat large pan to a medium high temperature and sweat frozen vegetables Make a well in the centre of the vegetables and add cauliflower Drop heat to a medium, add tamari and cover for 2 minutes to let vegetables sweat some more Serve and garnish with omelette and spring onion
QUICK MEALS
02
MEXICAN QUINOA BOWL This recipe uses quinoa and black beans as tremendous sources of fibre, protein and minerals. Top with avocado and you’ve got delicious simplicity in your sombrero.
Takes 15 minutes Makes 2 quinoa bowls
Ingredients Quinoa 1 cup
Cumin 2 teaspoons
Black beans (canned) 1 cup
Sea salt 1 teaspoon
Red onion ½
Coriander ½ cup
Tomato 2
Avocado 1
Smokey paprika 1 teaspoon
Method Cook quinoa as packet instructs Rinse black beans De-seed tomato and dice Dice red onion Combine with salt and spices Top with washed coriander and diced avocado
QUICK MEALS
03
CASHEW & BROCCOLI STIR-FRY You knew you’d see a stir-fry on this list. But we won’t apologise for being obvious. This recipe is a winner. Crossfit Chris can add grilled chicken if he wants but we're more than satisfied with cashews.
Takes 15 minutes Makes 2 servings
Ingredients Cashew 1 cup
Spring onion ½ cup
Broccoli 2 cup
Sesame oil 2 tablespoons
Zucchini 1 cup
Tamari soy sauce 2 tablespoons
Bok choy 2
Water ½ - ¾ cup
Capsicum 1 cup
Optional Lemongrass 1 teaspoon
Fresh ginger 1 teaspoon
Method Wash and chop vegetables Heat pan on medium with sesame oil, add cashews and fry until golden Add vegetables (excluding spring onion), ginger, lemongrass and water, cover pan and let steam for 3 minutes over medium heat until water evaporates (if veg are still a bit too firm, crank the heat and add a dash more water) Serve, topped with chopped spring onion
QUICK MEALS
04
RAGING ROAST VEGGIES A heart warmer in winter and a life saver in summer. Make a double batch and tuck in 3-4 times a week for dinner and lunch Takes 12 minutes prep 30 minutes to cook Makes 2 servings
Ingredients Carrot 2 medium
Kale leaves 3
Beetroot 3 medium
Choice of lentils 425ml (15oz) can
Kiphler potato 4 medium
Garlic cloves 4
(if you can’t pronounce or find this variety, use any potato)
Sea salt ½ teaspoon
Red onion 1
Olive oil 2 tablespoon
Method Preheat oven 215 degrees (420 fahrenheit) Wash, peel, rewash, and chop beetroot, carrot, potato, onion, and garlic Place on a lined baking tray, drizzle with olive oil and season with sea salt Place in oven for 25 minutes Remove stem from kale and discard (or put aside to juice), massage and chop leaves, set aside Rinse off lentils under cold running water, set aside Remove roast veggies when cooked and let cool on a bench for 10 minutes Combine all your ingredients, season and enjoy
QUICK MEALS
05
CYNDI LAUPER’S CRISPY CHICKEN “If you’re lost and you’re hungry, you will find me. Thyme after thyme.” Our chef’s favourite herb (and singer/songwriter hah!) really amplifies this dish. Takes 15 minutes Makes 2 servings
Ingredients Organic Free Range Chicken Breast
Quinoa ½ cup
300g Broccoli 2 cups
Lemon 1
(chopped & stalk removed)
Asparagus 1 bunch (roughly 10 spears)
Thyme ⅓ bunch
Red Capsicum (Pepper) 1
Method Cook quinoa as per instructions Remove chicken from fridge and season with salt, pepper & tablespoon olive oil Put thyme under skin Get skillet or pan and put in 1 tablespoon of olive oil, turn heat to medium-high Wait one minute, let it get hot Add chicken, skin side down first until golden brown (roughly 4 minutes) and flip Sear off the bottom side of the breast (4 minutes). Sprinkle fresh chopped thyme leaves Dice and steam broccoli, asparagus and capsicum on high heat, setting (iPhone) timer to three minutes, or until vibrant and cooked Strain and rinse under cold water- bonus points if you add ice while straining as this stops the cooking process, retaining the nutrients, crunch and flavor Season with sea salt and pepper – optionally top with almonds to match our photo Squeeze the juice from 1/4 lemon on top of vegetables and chicken
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QUICK MEALS
06
GAME-CHANGING TOFU BOLOGNESE Tofu. Liked by a small handful. Unenjoyed by most. Kind of like Kris Jenner. Only, unlike Kris Jenner, we’ve found a reason to love tofu in small doses. This bolognaise gives it a PR makeover. However, if our simile isn’t convincing enough then you can swap in ground beef or go without the protein. Takes 12 minutes prep Takes 30 minutes to cook Makes 3-4 servings
Ingredients Cabbage 1 small head
Brown onion ½
Salt 2 teaspoon
Tofu 300g
Ground pepper 1 teaspoon
Sweet potato 100g
Olive oil 4 tablespoon
Tomato puree 1 litre
Garlic cloves 2 piece
Basil (or thyme) Small handful
Method Preheat oven to 200 celsius (392 F), cut cabbages into disks and lay on a lined baking tray, drizzle with 2 tablespoons of oil and season passionately Roast cabbage in oven for 25 minutes until just tender (al dante, some might say) Wash, peel, and chop sweet potato and onion Small dice onion, medium cubes for sweet potato, peel and slice garlic Heat pot on medium heat (6/10), add oil, onion, and garlic; sweat out for 2 minutes Add sweet potato, drop temperature lower (4 out of 10), stir in tomato puree Increase heat to 7 out of 10 and bring to a boil, crumble tofu by hand and add to pot Stir occasionally and moderate heat until sweet potato is tender and sauce is reduced If potato isn’t tender enough and the sauce is getting too thick add some water to thin it out and reduce the heat, let simmer uncovered Season to taste Slice cabbage into thin ribbons when it cools down Ladle a serve of sauce on the cabbage and top with thyme or basil
QUICK MEALS
07
PEAR, POMEGRANATE AND PROTEIN SALAD Poaching eggs is a simple skill that will impress anyone from yourself to a Sunday morning guest. Add a few more to this recipe and you’ll have B vitamin superfoods at your fingertips all week.
Takes 15 minutes Makes 2 servings
Ingredients Eggs 4
Extra-virgin olive oil 4 tablespoons
Pumpkin seeds ⅔ cup
Balsamic vinaigrette 4 tablespoons
Baby spinach 200g
Sea salt ½ teaspoon
Pears 3, cored and sliced
Pepper ¼ teaspoon
Pomegranate seeds ½ cup
White or apple cider vinegar 100ml (or 3.5oz)
Method Put 3 litres of water and 100ml white vinegar in pot and bring to boil Crack one egg into small bowl Turn pot down to 3/10 and drop slowly into pot (no cliche whirlpool required) Crack second egg into small bowl and drop into pot, repeating for eggs 3 and 4 While they are cooking for three minutes, fill a large bowl with water and a handful of ice Three minutes after dropping fourth egg in (hopefully you did that fast), scoop eggs out and put in chilled water (we don’t want them to continue cooking) Trim the tail on the eggs to make them Instgramworthy and put aside In a mixing bowl, whisk together the balsamic vinaigrette, olive oil, salt and pepper to make a dressing In a separate large mixing bowl, add the spinach, sliced pears, pomegranate seeds and pumpkin seeds to the bowl - toss gently and coat well
QUICK MEALS
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