Roasted Sweet Potato & Lentil Salad
A fibre-rich salad combining roasted sweet potato, green lentils, baby rocket and a citrus-herb dressing. Provides sustained energy through complex carbohydrates and plant-based protein.
Ingredients (serves 2)
400 g sweet potato (peeled, diced), 200 g tinned green lentils (drained), 40 g baby rocket, 1 small red onion (thinly sliced), 30 g feta cheese (crumbled), 1 tbsp extra-virgin olive oil, juice of 1 orange, 1 tsp Dijon mustard, fresh parsley, salt and pepper.
Method
Preheat oven to 200 °C. Toss sweet potato with half the olive oil, spread on a baking tray and roast for 25 minutes until tender and lightly caramelised. Whisk remaining olive oil with orange juice and mustard to make dressing. Combine roasted sweet potato, lentils, rocket and red onion in a bowl. Top with feta and parsley, drizzle with dressing.
Approximate Nutrition (per serve)
| Nutrient | Amount |
|---|---|
| Energy | ~1 750 kJ (418 kcal) |
| Protein | ~16 g |
| Carbohydrates | ~55 g |
| Fat | ~14 g |
| Fibre | ~11 g |
Grilled Barramundi with Steamed Greens
Australian barramundi is a lean source of protein and omega-3 fatty acids. Paired with steamed broccolini and a squeeze of lemon, this is a simple, nutrient-dense dinner option.
Ingredients (serves 2)
2 barramundi fillets (~150 g each), 200 g broccolini, 1 medium zucchini (sliced), 1 tbsp olive oil, 1 lemon, 2 cloves garlic (minced), salt and pepper, fresh dill (optional).
Method
Pat barramundi fillets dry, brush with olive oil, season with salt, pepper and minced garlic. Grill on medium-high heat for 3–4 minutes per side until flesh is opaque and flakes easily. Steam broccolini and zucchini for 4 minutes until tender-crisp. Serve fish on a bed of greens with lemon wedges and a sprinkle of fresh dill.
Approximate Nutrition (per serve)
| Nutrient | Amount |
|---|---|
| Energy | ~1 350 kJ (323 kcal) |
| Protein | ~34 g |
| Carbohydrates | ~8 g |
| Fat | ~16 g |
| Fibre | ~4 g |
Bircher Muesli with Seasonal Fruit
An overnight preparation that provides slow-release energy from oats, protein from yoghurt and micronutrients from fresh seasonal fruit. Ideal for busy mornings.
Ingredients (serves 2)
100 g rolled oats, 200 mL reduced-fat milk, 100 g natural Greek yoghurt, 1 green apple (grated), 1 tbsp honey, 2 tbsp mixed seeds (pumpkin, sunflower), seasonal fruit for topping (berries, banana or stone fruit).
Method
Combine oats, milk, yoghurt, grated apple and honey in a bowl or container. Stir well, cover and refrigerate overnight (minimum 4 hours). In the morning, divide into two bowls, top with fresh seasonal fruit and mixed seeds. Add a splash of milk if a thinner consistency is preferred.
Approximate Nutrition (per serve)
| Nutrient | Amount |
|---|---|
| Energy | ~1 650 kJ (395 kcal) |
| Protein | ~15 g |
| Carbohydrates | ~56 g |
| Fat | ~11 g |
| Fibre | ~7 g |