Midweek Food Inspo

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BUCKWEAT AND BLUEBERRY PORRIDGE 

Despite its name, buckwheat is unrelated to wheat and is an awesome gluten-free superfood that is perfect for porridge, granola, risotto, and salads. This breakfast is ideal for those in a constant hurry and takes literally seconds to prepare. All you need is: 

(Serves 1)  

  • 100g buckwheat  

  • 150ml water 

  • Half-ripe banana 

  • 50g blueberries 

  • 40ml almond milk, any other non-diary milk is great too 

  • 1 tsp almond/peanut butter 

  •  1 tsp chia seeds 

  • Optional: 1tsp honey/maple syrup 

Serve with nuts, seeds, cinnamon, and goji berries, however, it is entirely up to you!  

 

  1. Very crucial step – place the buckwheat in a bowl of water and leave overnight to soak! 

  2. Once you’re ready to make your porridge, drain the water from the buckwheat and rinse it well, it will be a bit gooey so rinse until the water coming out from your sieve is clear. 

  3. Place 2/3 of your buckwheat in a blender with milk, chia seeds, banana, blueberries, butter of your choice and honey/maple syrup (if you’re using it). Blend the mixture until it’s creamy but not totally smooth.  

  4. Then place it in a bowl and stir in the remaining third of the buckwheat. Serve and enjoy! 

  5. If you don’t like crunchy porridge, blend all the buckwheat together!  

 

CHICKEN THIGHS WITH PEPPERS AND PESTO 

This meal is low in sugar and salt, however, high in protein. It takes approximately 30 minutes to prepare and cook. Perfect for meat-eaters who are bored with traditional meals and want to level up their cooking skills.  

(Serves 2) 

  • 1 low salt vegetable stock cube 

  • 100g wholemeal couscous (or normal if you prefer) 

  •  Olive oil 

  • 300g boneless, skinless chicken tights 

  • 2 mixed bell peppers 

  • 1 onion, thinly sliced 

  • 1 garlic clove 

  • 200g can chopped tomatoes 

  • Parsley 

  • 2 tbsp basil pesto 

 

  1. Heat the oven to 190C/fan 170C/gas 5.  

  2. Dissolve the stock cube in 140ml boiling water in a large pan and bring back to the boil. Stir in the couscous, then take off the heat and set aside. 

  3. Spray a frying pan with olive oil and set over a medium-high heat. Put the chicken in a pan and cook for about 5 minutes until golden, then turn and cook for another 3 minutes. Transfer the chicken to a plate and set aside. 

  4. Spray the pan again lightly with olive oil and add the peppers, onion, and garlic and keep on heat until soft. Add the tomatoes and stir to combine. Nestle the chicken into the tomatoes, then transfer to the oven and bake for approximately 10 minutes or until the chicken is cooked through. 

  5. Garnish the chicken with veggies, parsley, and couscous. Served topped with the pesto.  

 

LENTIL AND VEGETABLE PENNE 

This super healthy vegetarian option will definitely boost your immune system and the nutrient levels in your body! It is low in fat, sugar, and salt, however, high in fiber, protein, calcium, and iron. It counts as 4 of your 5 a day! 

(Serves 1) 

  • 50g penne 

  • Olive oil 

  • 1 carrot, chopped 

  • 1 garlic clove, finely chopped 

  • 1 spring onion, finely chopped 

  • 100g broccoli florets 

  • 100g can lentils in water, rinsed and drained 

  • 200g passata 

  • ½ tsp chilli flakes 

  • 50g baby spinach 

  • 1tbsp grated vegetarian parmesan-style cheese 

 

  1. Cook the pasta according to the instructions on the pack. 

  2. In the meantime, add some olive oil to a frying pan and set over medium-high heat. Add carrot, garlic, spring onion, and broccoli and cook, stirring, for 4 minutes. 

  3. Add the lentils, passata and chilli flakes with 125ml water. Simmer, stirring often, until all the liquid is absorbed. 

  4. Drain the pasta, leaving a little bit of water in a pot, then transfer it to the frying pan together with the baby spinach and reserved pasta water to loosen. Stir to combine.  

  5. Serve the pasta in a bowl sprinkled with the cheese.  

 

WARM LEMON, HONEY & GINGER DRINK 

There is no denying that it is getting colder and colder, and what we need when the temperature drops is a hot drink to warm up and relax! If you would like to detox your body and relax your mind, grab a warm honey drink or two, and enjoy. 

Remember not to add honey to hot water as it loses most of its nutrients! Always wait two or three minutes until the water is still warm but not piping hot. 

 

(Serves 1) 

  • Cup warm water 

  • 1 tsp honey 

  • 2 tsp lemon 

  • 2 ginger slices 

 

 

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