A new year calls for a new menu. With a little planning and determination, you can totally eat healthier this month without resorting to lettuce leaves every single night. The ingredients are pretty darn clean (think vegetables, lean proteins and minimally processed foods), but these dishes will leave you satisfied and impressed, not deprived.
Salmon Avocado Salad
4 cups baby spinach
2 tomatoes, chopped
1 avocado, diced
1 cucumber, peeled and sliced
1/4 cup red onion, chopped
2 tablespoon olive oil
2 salmon filets
salt and pepper, to taste
⅓ cup olive oil
¼ cup lemon juice
1 teaspoon Dijon mustard
½ teaspoon honey, or maple syrup
1 garlic cloves, minced
salt and pepper, to taste
Heat olive oil in a large pan over medium-high heat. Season the salmon filets with salt and pepper. Add the salmon filets top side down and cook for 4-5 minutes.
Flip the salmon and cook for an additional 2-3 minutes or until the salmon is mostly opaque, with just a smidge of softness still in the middle.
Divide all of the other salad ingredients between two bowls, then place the cooked salmon on top.
Mix the dressing ingredients together in a small bowl and drizzle on top.
Mediterranean Chickpea Salad
1 can chickpeas, drained and rinsed
3 Lebanese cucumbers, diced
1 red bell pepper, diced
1/2 medium red onion, thinly sliced*
2 tablespoons chopped fresh mint leaves
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill
2 ounces crumbled feta cheese
3 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon sea salt
1/2 teaspoon sumac
1/4 teaspoon ground black pepper
Combine the chickpeas, cucumbers, bell pepper, red onion, mint, parsley, dill, and feta in a large mixing bowl. Toss to combine.
Add the olive oil, lemon juice, salt, sumac, and black pepper to the bowl and toss to combine.
Serve immediately or save in the refrigerator for up to 4 days.
Beef Stroganoff and Zuchinni Ribbons
800 g beef from the inside round, cut into small cubes or strips, whichever you prefer
1 small onion, finely chopped
1 clove garlic, finely chopped
½ tsp Himalayan or fine sea salt
½ tsp freshly cracked black pepper
6 cups water, divided
2 tbsp Dijon mustard
1 tbsp fresh rosemary, finely chopped
450 g mushrooms, quartered
100 g frozen pearl onions
1 tbsp fresh parsley, finely chopped
½ cup fat free Greek yogurt
2 tbsp arrowroot flour
8 yellow and green zucchinis in ribbons*
Preheat a large pan coated with olive over high heat and sear the pieces of beef to form a nice golden crust on all sides.
Add onions, garlic, salt, pepper, lower heat to medium and continue cooking until the onions are softened.
Add 2 cups of water, Dijon mustard and fresh rosemary and stir until the mustard is well incorporated.
Cover loosely, lower heat and simmer until the liquid is almost completely evaporated then add another 2 cups of water and repeat the process.
At this point, you want to add your mushrooms, pearl onions and another 2 cups of water. Bring back to a simmer and continue cooking until you're left with a nice, thick sauce; Turn off the heat.
In a mixing bowl, add yogurt, arrowroot and about a cup of your cooking liquid. Mix with a wisk until fully combined and add that to the pan.
Add fresh parsley and stir delicately until all is well combined.
Serve over zucchini ribbons
GREEN GODDESS QUINOA SUMMER SALAD
2 cups cooked quinoa
2 cups halved cherry tomatoes
2 cups spinach leaves
1/2 cup Avocado Dressing
FOR THE DRESSING:
half an avocado
1/4 cup Greek yogurt
1/2 cup water (more as needed to adjust consistency)
1 cup cilantro leaves and stems
1 small clove of garlic
1/2 teaspoon salt
a squeeze of lime juice
Pulse all ingredients in a food processor or blender until smooth.
Cook the quinoa in advance if you can – it tastes best when it’s had a few hours to cool.
Toss all ingredients together to combine!. ENJOY
CHICKEN AND SNAP PEA STIR FRY
INGREDIENTS: (SERVES 4)
2 tablespoons vegetable oil
1 bunch scallions, thinly sliced
2 garlic cloves, minced
1 red bell pepper, thinly sliced
2½ cups snap peas
1¼ cups boneless skinless chicken breast, thinly sliced
Salt and freshly ground black pepper
3 tablespoons soy sauce or tamari
2 tablespoons rice vinegar
2 teaspoons Sriracha (optional)
1. In a large sauté pan, heat the oil over medium heat. Add the scallions and garlic, and sauté until fragrant, about 1 minute. Add the bell pepper and snap peas, and sauté until just tender, 2 to 3 minutes.
2. Add the chicken and cook until it is golden and fully cooked and the vegetables are tender, 4 to 5 minutes.
3. Add the soy sauce, rice vinegar, Sriracha (if using) and sesame seeds; toss well to combine. Allow the mixture to simmer for 1 to 2 minutes.
4. Stir in the parsley, then garnish with a sprinkle of sesame seeds. Serve immediately.