Post five of five

A healthier dinner


Hannah and Jen from Health Synergy here, sharing our fourth and final post as part of our wellness-boosting collaboration with Power Super Foods.


The topic for this post is a healthier dinner. This covers what to include on your plate and how soon before bed you should ideally be aiming to enjoy dinner.

 

Ready to begin?

 

Enjoy a light and healthy dinner

One of our most common go-to dinners is a vegetable stir fry like the one below – it’s so light and filling. A slightly different feature for this dish is that it’s made entirely with vegetables. Even the “rice” is made from cauliflower! It’s such a nourishing and flavoursome dinner, particularly in the cooler months. We also make a crispy “Power Super Foods Dulse Leaf and Cashew Nut Dukkah” to sprinkle on top. It’s such a delicious addition that adds crunch and flavour. For those not so familiar with dulse leaf, it’s a sea vegetable full of nutrients including protein, Vitamins A, B, C and E, minerals including calcium, magnesium, potassium, iron, zinc, iodine and chromium. We love making a big batch of our Power Super Foods Dulse Leaf Dukkah to store in the pantry. It complements so many dishes. We recommend trying it with our Crispy Brussel Sprouts recipe.

 

 

Vegetable stir fry with cauliflower “rice”

 Serves 4-6

 

Ingredients

Stir fry

1 tbsp toasted sesame oil

1 brown onion, roughly chopped

1 small red chilli

2 tbsp tamari

1/2 cup filtered water, add slowly as required

1/4 red cabbage, chopped

1 zucchini, chopped

2 sticks celery, chopped

1 carrot, chopped

100g baby spinach leaves

1 cup snow peas, trimmed

1/4 cup coriander, chopped

1-2 tbsp freshly grated ginger

1/2 cup raw cashews

 

Cauliflower rice

1 tbsp sesame oil

2 shallots, finely chopped

1/2 head cauliflower

1 tsp tamari

 

Toppings

Power Super Foods Dulse Leaf

Tamari, to serve

 

Method

  • Preheat oven to 180 degrees C.
  • To prepare cauliflower rice sauté shallots in sesame oil for approximately 5 minutes.
  • Gradually add cauliflower to a food processor and gently blend until it resembles rice.
  • Add cauliflower and tamari to shallot mixture.
  • Spread cauliflower “rice” on a lined baking tray and place in the oven for 15 minutes or until lightly golden, stirring regularly.
  • Turn heat off and leave the cauliflower rice in the oven to keep warm while you prepare stir fry vegetables.
  • To prepare sauté onion and chilli in sesame oil for a few minutes before adding a small amount of water, tamari, cabbage, zucchini, celery and carrot.
  • Cover and steam for approximately 5 minutes.
  • Add remaining vegetables, additional water if required, coriander, ginger and cashews, and steam for a further 2-3 minutes.
  • Serve stir fry vegetables on a bed of cauliflower rice, top with Power Super Foods Dulse Leaf and a side of tamari.

 

 

Crispy brussel sprouts with dulse leaf dukkah

Serves 4

 

Ingredients

Dulse leaf dukkah

15g Power Super Foods Dulse Leaf, finely chopped

2 tsp sesame oil

1/2 tsp mirin

3 tsp sesame seeds

1/2 tsp wasabi powder

1 tsp tamari

1/2 cup raw cashews, chopped

1/4 tsp chilli flakes

 

Brussels Sprouts

1 tbsp sesame oil

1 tbsp tamari

1 tbsp grated ginger

500g brussels sprouts, washed and sliced in half

1/2 cup filtered water

 

Method

  • Preheat oven to 180 degrees C.
  • Combine all dulse leaf dukkah ingredients in a non-stick pan, cook over low-heat for approximately 5 minutes.
  • Spread fried dulse leaf dukkah mixture on a lined baking tray and place in the oven for 5-10 minutes or until dulse leaf is crisp.
  • Once crisp, set mixture aside while you prepare the brussel sprouts, making sure to leave the oven on to bake them.
  • To prepare, place sesame oil, tamari and grated ginger in a non-stick pan, gently heating for a few minutes before placing brussel sprouts face down into the pan. Cook until golden (approximately 2-3 minutes).
  • Once golden, gradually add water. Toss and allow to steam for approximately 10 minutes*
  • Once steamed, remove from the stove top and place on lined shallow baking tray and bake for a further 10 minutes.
  • Remove from oven and arrange on plate or bowl and top with spicy dulse dukkah

*Make sure it does not boil dry, add more water if required.

 

 

In the warmer months, we love to make a quinoa salad (like the one below) with vegetables, adding Power Super Foods Goji Berries for a sweet burst. We love this salad because the quinoa gives it a hit of protein. Quinoa is also ideal for those who have difficulty in digesting gluten as it is a seed as opposed to a grain. The goji berries may also sound like an unusual salad ingredient, but trust us, it really makes this dish. They also add antioxidants, not to mention being a sweet flavor burst.

 

 

Quinoa and goji berry salad

Serves 4 (as a side)

 

Ingredients

Salad

1 tsp olive oil

2 shallots, diced

1 cup cooked quinoa

1 ripe avocado, cut into cubes

1 punnet cherry tomatoes

2 sticks celery, chopped

1 small red capsicum, diced

1/4 cup goji berries

1/4 cup tamari roasted cashews 

2 tbsp Power Super Foods Goldenberries

 

Dressing

1 1/2 tbsp olive oil

1 1/2 tbsp lemon juice

Salt and pepper, to taste

 

Method

  • Sauté shallots in olive oil for a few minutes.
  • Cook quinoa as per packet instructions.
  • Mix shallots and quinoa and set aside to cool.
  • Once cooled, gently stir though avocado, tomatoes, celery, capsicum and Power Super Foods Goji Berries.
  • To make dressing simply combine all ingredients in a small bowl and mix.
  • Dress salad and top with tamari cashews and Power Super Foods Goldenberries.
  • Serve and enjoy!

 

 

Eat early

Whilst the time we eat dinner varies, we aim to eat between 6-7 PM and ideally no later than 8 PM. Whilst this is just a general guide to go by, it’s beneficial to give your body time to fully digest which allows for improved sleep. It’s also important though to not become too structured or strict about these things as the time we eat can sometimes be out of our control take going out for dinner with friends as an example. Also, sometimes a late-night snack or a healthier after-dinner treat may be exactly what your body needs.

 

 

Healthy desserts

Speaking of healthier after-dinner treats, after dinner is often when those sweet cravings hit. To help you curve those cravings we’ve included a decadent yet healthy chocolate mousse tart recipe below. This recipe allows you to reach for a treat that features wholesome, real ingredients instead of sugar laden alternatives. And, as we always say, we advocate balance! When it comes to dessert, this is a perfect example. It really is all about moderation or finding healthier alternatives that are equally delicious yet nourish your bodies as well as satisfying your sweet tooth.

 

 

Chocolate mousse tartlets

Makes about 10

 

Ingredients

Base

3/4 cup buckwheat flour 

3/4 cup almond meal

1/4 cup desiccated coconut

1/4 cup Power Super Foods Cacao Powder

3 tbsp raw organic honey

3 tbsp coconut oil, melted

1/4 cup boiling water

 

Chocolate mousse filling

1 cup raw cashews (soaked for 3-6 hours)

3/4 cup coconut milk

1/3 cup Power Super Foods Cacao Powder

2 tbsp coconut oil, melted

3 tbsp raw honey or coconut nectar

1 tsp vanilla bean powder

1/4 tsp ground cinnamon 

1/4 tsp Himalayan salt

 

Toppings

Power Super Foods Cacao Nibs

Power Super Foods Cacao Powder

 

Method

  • Preheat oven to 160 degrees C.
  • Combine all base ingredients in a large mixing bowl, mix until it starts to stick together (it’s easiest to use your hands).
  • Grease and line 10 small tartlet cases and press in the base. Bake for approximately 10 minutes and then set aside.
  • Drain and rinse soaked cashews.
  • Place in a high-power blender and combine with all remaining mousse ingredients, blend until smooth and creamy (this takes a few minutes).
  • Remove tartlet bases from the tin and spoon in the filling.
  • Place in the fridge and allow to set for 3-4 hours or overnight.
  • To serve, top with Power Super Foods Cacao Nibs and dust with Power Super Foods Cacao Powder.

 

 

We hope you’ve enjoyed these simple tips and recipes to help you on your wellness-boosting journey.


Finally, in collaboration with Power Super Foods, we’re giving away 3 x 1-hour, weekly nutrition e-consultations to one lucky Power Super Foods Instagram follower. The consultations will be tai-lored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day. For further details on how to enter,  click here.