Healthy Lunch and Dinner Recipes

Do you like wholesome, healthy, low calorie, low fat and on the go meals for lunch or dinner? These healthy also vegan friendly recipes will be affordable and easy to make. I just love delicious recipes that are vibrant filled with wholesome, nutritious ingredients, I hope you also enjoy this variety of dishes

Avocado and salmon rice bowl

Ingredients

  • 290g (1 1/3 cups) sushi rice
  • 500ml (2 cups) water
  • 60ml (1/4 cup) rice vinegar
  • 3 teaspoons caster sugar
  • 1/2 teaspoon salt
  • 4.5g pkt roasted seaweed snack, torn
  • 1 1/2 tablespoons tamari
  • 1 teaspoon sesame oil
  • 2 avocados, sliced
  • 225g smoked salmon
  • 2 teaspoons black sesame seeds
  • Pickled ginger, to serve (optional)
  • Wasabi, to serve (optional)

Method

Step 1

Place the rice in a sieve and rinse well. Set aside for 1 hour to drain.

Step 2

Place the rice and water in a saucepan over high heat. Bring to the boil, stirring occasionally. Cover with a tight-fitting lid. Reduce the heat to low and simmer for 15 minutes. Remove from heat. Set aside for 15 minutes to steam.

Step 3

Meanwhile, combine vinegar, sugar and salt in a small jug. Stir until sugar dissolves.

Step 4

Spread rice over a tray. Sprinkle with half the vinegar mixture. Use a flat-edged spoon to fold the vinegar mixture into rice. Set aside to cool slightly. Fold in seaweed.

Step 5

Add tamari and sesame oil to remaining vinegar mixture. Divide rice mixture among bowls. Top with the avocado and salmon. Drizzle with the tamari dressing. Top with sesame seeds, ginger and wasabi, if using.

Beef and pumpkin curry

Ingredients

  • 2 garlic cloves, crushed
  • 2 teaspoons fresh ginger, grated
  • 1 teaspoon Masterfoods Turmeric Ground
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 2 long fresh red chillies, deseeded, chopped
  • 2 red onions, finely chopped
  • 2 teaspoons olive oil
  • 500g lean beef blade steak, trimmed, cut into 3cm pieces
  • 400g can diced tomatoes
  • 250ml (1 cup) salt-reduced beef stock
  • 300g peeled pumpkin, coarsely chopped
  • 1 large zucchini, coarsely chopped
  • 60ml (1/4 cup) reduced-fat coconut milk
  • 120g baby spinach
  • Fresh coriander sprigs, to serve
  • 300g (2 cups) steamed rice, to serve

Method

Step 1

Process garlic, ginger, turmeric, ground coriander, cumin, chilli and half the onion in a food processor until a coarse paste forms.

Step 2

Heat 1 teaspoon oil in a large saucepan over high heat. Cook beef, in 2 batches, stirring, for 2-3 minutes, until browned. Transfer to a plate.

Step 3

Heat remaining oil in pan over medium heat. Add remaining onion and cook, stirring, for 3-4 minutes or until softened. Add spice paste and stir for 2 minutes or until aromatic.

Step 4

Return beef to pan with tomato and stock. Bring to the boil. Simmer, covered, over low heat for 1 1/2 hours. Add the pumpkin. Simmer, uncovered, for 15 minutes. Add zucchini and 2 tablespoons coconut milk and cook for 5 minutes, until pumpkin is tender. Season. Stir through spinach. Drizzle with remaining 1 tablespoon coconut milk. Top with coriander. Serve with rice.

Healthy beef mince Thai noodle salad

Ingredients

  • 100g pkt dried rice vermicelli noodles
  • 60ml (1/4 cup) fresh lime juice
  • 60ml (1/4 cup) honey
  • 2 tablespoons fish sauce
  • 3 garlic cloves, finely chopped
  • 3 teaspoons finely chopped fresh ginger
  • 1 small fresh red chilli, chopped
  • 350g lean beef mince
  • 1 tablespoon soy sauce
  • White pepper, to season
  • 3 tomatoes, quartered
  • 1 carrot, peeled, cut into long thin strips
  • 1 small red onion, very thinly sliced
  • 80g green beans, trimmed, finely chopped
  • 3/4 cup fresh Thai basil or basil leaves
  • 3/4 cup fresh coriander leaves
  • Lime wedges, to serve

Select all ingredients

Method

Step 1

Place the noodles in a large heatproof bowl. Cover with boiling water. Set aside for 20 minutes to soak.

Step 2

Meanwhile, combine the lime juice, half the honey and half the fish sauce in a small jug. Set aside to develop the flavors.

Step 3

Heat a wok over high heat. Spray with oil. Add the garlic, ginger and chilli and stir-fry for 1 minute or until aromatic. Add the mince and stir-fry for 3 minutes or until mince changes colour. Add the soy sauce and remaining 1 1/2 tablespoons honey and stir-fry for 2-3 minutes or until mince is dark golden. Season with the white pepper and remaining 1 tablespoon fish sauce. .

Step 4

Drain the noodles and transfer to a large bowl. Add the mince mixture, lime dressing, tomato, carrot, onion, beans, basil and coriander and toss to combine. Serve with lime wedges.

Feta-stuffed chicken tray bake

 

Ingredients

  • 70g (1/4 cup) Persian feta, drained
  • 1 lemon, rind finely grated, cut into wedges
  • 1 garlic clove, crushed
  • 2 tablespoons dried currants
  • 2 tablespoons chopped fresh continental parsley, plus extra, to serve
  • 4 chicken marylands
  • 400g tomato medley mix, halved
  • 1 red onion, cut into wedges
  • 100g roasted red peppers, chopped
  • 100g (1/2 cup) wholemeal couscous
  • 160ml (2/3 cup) boiling water

Method

Step 1

Preheat the oven to 210C/190C fan forced. Line a large baking tray with baking paper.

Step 2

Place the feta, lemon rind, garlic, currants and chopped parsley in a bowl and stir to combine. Place the chicken on the prepared tray. Divide the feta mixture into 4 portions and spread under the skin of each chicken maryland. Season.

Step 3

Scatter the tomato, onion and roasted red pepper around the chicken marylands. Spray the chicken and vegetables with oil. Bake for 30-35 minutes or until the chicken is golden and cooked through.

Step 4

Meanwhile, place the couscous in a heatproof bowl. Pour over the boiling water. Cover with plastic wrap and set aside for 10 minutes. Fluff the couscous with a fork and place on a large platter or tray.

Step 5

Top the couscous with the roasted vegetables and stuffed chicken marylands. Sprinkle with the extra parsley. Serve with the lemon wedges.

Chicken schnitzel with cheesy mash, beans and peas

Ingredients

  • 4 x 180g Chicken Breast Fillets
  • 2 cups breadcrumbs, made from day-old bread
  • 1/4 cup Parmesan, grated
  • 2 tablespoons parsley, chopped, extra to serve
  • 1 egg, lightly beaten
  • 1/4 cup milk
  • 1/2 cup plain flour
  • 2 tablespoons Olive Oil
  • 600g Potato (and mash)
  • 1/2 cup cheddar, grated
  • Green beans, to serve
  • Peas, to serve
  • Lemon wedges, to serve

Method

Step 1

Place a chicken breast in between two pieces of cling wrap. Using a mallet or rolling pin, flatten out until 2cm thick, repeat with remaining chicken. In a medium bowl combine breadcrumbs, Parmesan and parsley. In another medium bowl, mix egg and milk together. Coat each piece of chicken in seasoned flour, dip into egg mixture then breadcrumbs. Place onto a plate, cover and refrigerate for 15 minutes.

Step 2

Heat half the oil in a large frying pan over medium heat, cook chicken in two batches for 3 minutes each side until cooked and golden.

Step 3

Serve schnitzel on top of mashed potato with beans, peas, extra parsley and lemon wedges.

Spinach dhal with garlic bread

Ingredients

  • 1 tablespoon olive oil
  • 1 brown onion, halved, finely chopped
  • 8 baby desiree potatoes, quartered
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 500ml (2 cups) water
  • 1 tablespoon tomato paste
  • 1 x 400g can brown lentils, rinsed, drained
  • 80g baby spinach leaves

Garlic bread

  • 2 pieces (22cm-diameter) Lebanese bread
  • 1 tablespoon olive oil
  • 2 garlic cloves, crushed

Method

Step 1

Preheat oven to 180°C. Heat the oil in a saucepan over medium heat. Add the onion and potato and cook, stirring, for 5 minutes or until the onion is soft. Add the cumin and coriander and cook, stirring, for 1 minute or until aromatic.

Step 2

Add the water and tomato paste and bring to the boil. Reduce heat to medium and simmer, stirring occasionally, for 10 minutes or until liquid reduces by half.

Step 3

Meanwhile, to make the garlic bread, place the bread on a baking tray. Combine the oil and garlic in a small bowl. Brush both sides of the bread evenly with garlic mixture. Season with salt. Bake for 8 minutes or until crisp. Break into wedges.

Step 4

Add the lentils to the potato mixture and cook for 2 minutes or until heated through. Add spinach and stir until just wilted. Season with salt and pepper.

Step 5

Spoon the dhal evenly among serving bowls and serve with garlic bread.

Chicken and rice salad with green goddess dressing

 

Ingredients

  • 250g pkt microwavable rice
  • 1 cup (120g) frozen peas
  • 1 large carrot, peeled, cut into long matchsticks
  • 1 tablespoon extra virgin olive oil
  • 2 cups shredded Hot Roast Chicken
  • 300g mixed medley tomatoes, halved
  • 1 cup alfalfa sprouts
  • 120g feta, crumbled
  • 60g pkt Baby Spinach

Green goddess dressing

  • 1 cup flat-leaf parsley leaves
  • 1/2 cup (120g) sour cream
  • 2 tablespoons chopped tarragon
  • 2 tablespoons chopped chives
  • 1 garlic clove, quartered
  • 1 tablespoon olive oil

Method

Step 1

Heat the rice following packet directions. Transfer to a heatproof bowl and set aside to cool completely.

Step 2

Meanwhile, cook the peas in a small saucepan of boiling water for 2 mins or until heated through. Refresh under cold water. Drain well.

Step 3

To make the green goddess dressing, place the parsley, sour cream, tarragon, chives, garlic and oil in a blender and blend until smooth. Season and transfer to a bowl.

Step 4

Divide the rice among four 350ml jars. Top with carrot and peas. Drizzle with oil and green goddess dressing. Top with chicken, tomato, alfalfa sprouts, feta and spinach to serve.

Korean Beef Rice Bowl Recipe

Ingredients

  • Your prefered rice, cooked.
  • Extra Virgin Olive Oil
  • 1 medium onion, sliced
  • 4 cloves of garlic, minced
  • 1 pound lean ground beef
  • ¼ cup packed brown sugar
  • ¼ cup reduced-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ground ginger
  • ¼ teaspoon crushed red pepper flakes
  • Salt and Pepper
  • 1/4 cup zucchini ribbons (made with vegetable peeler)
  • Egg
  • Sesame
  • Shallots Chopped

Method

Step 1

Start cooking your prefered rice since it takes the longest.

Step 2

Heat olive oil on medium heat, Add minced garlic and sliced onions. Saute until they’re golden brown.

Step 3

Add beef and crumble it until it’s fully cooked.

Step 4

As beef cooks, prepare the sauce. Mix together the brown sugar, soy sauce, ginger, sesame oil, red pepper flakes salt and black pepper.

Step 5

Add sauce to cooked beef and simmer for a minute or two. Remove from heat and fry an egg in a separate pan.

Step 4

Once rice is cooked, start layering bowl: rice on bottom, top with beef with sauce, zucchini, fried egg, sesame seeds and green onion.

Crunchy Cashew Thai Quinoa Salad – gluten-free and vegan

Delicious vegan and easily gluten-free salad with Thai flavors and a perfect crunch. It’s even better the next day!

Ingredients

  • ¾ cup uncooked quinoa
  • 2 cups shredded red cabbage, depending on how much crunch you like
  • 1 red bell pepper, diced
  • 1/4 cup diced red onion
  • 1 cup shredded carrots
  • ½ cup chopped cilantro
  • ¼ cup diced green onions
  • ½ cup cashew halves or peanuts (honey-roasted is good)

Optional: 1 cup edamame or chickpeas Fresh lime, for a bit of tang

Dressing

  • ¼ cup all natural peanut butter
  • 2 teaspoons freshly grated ginger
  • 3 tablespoon gluten-free soy sauce or coconut aminos
  • 1 tablespoon honey (use agave or pure maple syrup if vegan)
  • 1 tablespoon rice vinegar or red wine vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon olive oil or more sesame oil
  • Water to thin, if necessary

Method

Step 1

To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil.

Step 2

Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water.

Step 3

Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

Step 4

To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

Step 5

Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

Step 6

Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

Chickpea Meatballs with Zoodle’s

Chickpeas are high in fibre and protein, and contain several key vitamins and minerals. They are a great protein and are cheap and versatile.

Fresh chickpeas are richer and fuller and add more flavour to the dish than the canned variety. They also have a creamier texture than canned ones and are BPA-free and more cost-effective. 

Chickpea meatballs

Start by soaking dried chickpeas overnight. Drain and rinse, then boil in water until plump and tender. These are as delicious as a beef or pork meatball, this recipe will even delight meatlovers.

Ingredients

  • 3 tbsp breadcrumbs
  • ⅓ cup parmesan, grated
  • ½ cup goat or feta
  • 1 zucchini, grated
  • 1 carrot, grated
  • 400g chickpeas, cooked
  • 1 large egg
  • 1 tsp Italian herbs
  • salt and pepper

For the sauce

  • 1 onion
  • 2 garlic cloves
  • 2 red capsicums, roasted and sliced
  • 1 tbsp olive oil
  • 300g passata
  • leafy greens and zoodles to serve

Method

Step 1

Place breadcrumbs, cheeses, zucchini, carrot, chickpeas, egg, herbs and seasoning into food processor. Pulse until well blended. Roll mixture into meatballs and shallow fry until golden.

Step 2

Remove from pan and set aside.

Step 3

In a separate pan, fry the onion and garlic until softened. Add the roasted capsicum and passata and simmer for about five minutes.

Step 4

Add meatballs to sauce and cook for a further five minutes.

Step 5

Serve with zoodles and leafy greens on the side.

Serves 4

Low Carb Avocado Waffles

The perfect brunch or hearty breakfast, I love these waffles as they’re easy on the carbs and a great side to eggs. You can also serve for lunch with a big helping of rocket, heirloom tomatoes, feta or goats feta and smoked salmon.

Ingredients

1/2 avocado
1/2 cup of almond flour
1 tablespoon of psyllium husk
1 egg
Pinch of pink Himalayan salt
1/2 teaspoon of baking powder
1/2 teaspoon of apple cider vinegar

Method

Blitz everything in a food processor and set batter aside. Set waffle maker to medium heat and brush a little coconut or extra virgin olive oil on both top and bottom plates. When waffle maker has reached the set temperature, pour batter into centre and quickly spread outwards with a spoon to 2-3cm from the edge. Wait 6-7 minutes until no more steam escapes and serve with eggs, extra avocado and fresh basil leaves.

These delicious chicken meatballs are easy to put together for the ultimate meal prep lunch.

Ingredients

  • 1 lb (450g) ground chicken (or turkey)
  • 1/2 cup shredded cheese of your choice mozzarella or cheddar…
  • 4 cloves garlic, grated + 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon red crushed chili pepper flakes, optional
  • 1/2 cup chicken stock
  • Salt and fresh cracked black pepper, to taste
  • 1/2 cup fresh chopped parsley or coriander
  • 3 tablespoons butter, divided
  • Juice of 1/2 lemon
  • 1 tablespoon hot sauce of your choice
  • 1 medium cauliflower head, grated (or a packet of riced cauliflower)

Method

Step 1

Make cauliflower rice with a large grater or food processor. Transfer to a shallow plate with 1/2 cup water and cook covered in the microwave for 4 minutes.

Step 2

In the meantime, in a large bowl, combine ground chicken, cheese, grated garlic, Italian seasoning, crumbled bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your hands or fork and form medium balls. Arrange on a plate and set aside.

Step 3

Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook chicken meat balls for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.

Step 4

In the same skillet melt remaining tablespoon butter; then add lemon juice, chicken stock, hot sauce, minced garlic, parsley and red pepper flakes (if you want). Cook for 3 or 4 minutes, stirring regularly until the sauce has reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.

Step 5

Divide cauliflower rice into meal prep containers. Then top with chicken meatballs and garnish with lemon slices. Drizzle a little of the sauce over the meatballs and cauliflower rice, or keep the sauce into small containers. Reheat quickly in the microwave when ready to heat. Enjoy!

Serves four

Sticky Peanut Chilli Tofu

A creamy peanut lovers dream with a kick of chilli at the end. Easy, tasty and something you just can’t stop eating! This recipe coats one small packet of extra firm tofu that says it should serve 4 but depending what your eating it with id say it serves 2. Lets dive straight into the recipe, keeping everything simple of course you could use fresh chilli depends how spicy you like it.

Ingrediants

  • 1 pack of tofu extra firm 
  • 1tbs cornflour
  • 1tsp of oil

Sauce

  • 1/4 cup smooth peanut butter 
  • 1tsp soy sauce
  • 1tsp maple syrup
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp chilli flakes
  • 1/2 cup water

Method

Step 1

Coat the tofu in corn four and either roast in the oven for 20 minutes until puffed up with a little oil (180 degrees celsius) Or fry in frying pan for 10 minutes to get a nice crisp outer part.

Step 2

Mix all sauce ingredients together and add to the tofu. If your doing the oven method add to a pan and coat tofu in sauce should only take a few minutes to thicken and go sticky.

Crispy Satay Tofu

Ingrediants

  • 1/2 block firm tofu crumbled into large chunks
  • 1/4 cup flour and water mixed with 1/4tsp garlic and onion powder
  • 1/3 cup panko breadcrumbs

Sauce

  • 2tbs peanut butter
  • 2tbs soy sauce
  • 1tbs maple syrup
  • 1/4 water (just to thin it out)

Method

Coat the tofu in the water and flour mixture then roll in breadcrumbs and spray with oil. Bake in the oven at 180 degrees celsius for 20-30 minutes until nice and crispy. Coat in sauce and serve. If you want the tofu to remain crispy don’t coat the tofu in the sauce just leave it to dip.

Quinoa Beetroot Burgers

Ingrediants

  • 2 tablespoons olive oil
  • 1 teaspoon fennel seeds
  • 1 red onion, finely chopped
  • 3 large garlic cloves, minced
  • 1 cup (185g) cooked mixed quinoa (mix of red and white)
  • 2 raw beetroot, peeled and grated (approx 450g)
  • 1/2 cup (90g) buckwheat flour
  • 1/4 cup dill, chopped
  • 1 tablespoon grain mustard
  • 2 tablespoons flaxmeal
  • 1 teaspoon sea salt flakes

Method

Step 1

Heat 1 tablespoon olive oil in a medium saucepan. Add fennel seeds, onion and garlic. Sauté on medium heat until onions are caramelized. Remove from heat. Place mixture in a large bowl.

Step 2

Add quinoa, beetroot, buckwheat flour, dill, mustard, flax meal and salt to the bowl. Mix well. Take about half a cup of the mixture in the palm of your hands and shape into a patty. Repeat with the remaining mixture.

Step 3

Heat the other tablespoon of olive oil in a large frying pan on medium-low. Gently place the patties in the frying pan. Reduce heat to low and cook for 10-12 minutes. Flip the patties and cook on low for another 10-12 minutes until the patties are golden all over and quite dry to touch.

Step 4

Remove and serve hot with burger buns, guacamole, shaved cucumbers, sliced onion and hot sauce.

Side Notes

Burger mixture can be prepped a day or two in advance. Alternatively, raw burger patties can be prepped and stored in the fridge for up to three days before being cooked. Cooked patties will keep well in the freezer for up to a month and can be thawed and re-crisped on a pan when ready to use.

Recipe can be easily doubled

One Pot Lental Dal

This healthy one pot lentil dal is creamy, satisfying and a great vegan comfort meal. The recipe is cooked in one pot and is very easy to make. Double the recipe if you want to eat leftovers on the second day.

Ingredients

  • 1 cup dry lentils, (see recipe notes) (190 g)
  • 1 large finely diced carrot (see recipe notes) (about 200 g)
  • 1 large onion, chopped
  • 3 cloves of garlic, minced
  • 2 tsp fresh ginger, minced
  • 1 red or green chili pepper, seeds removed
  • 1 tbsp vegetable oil
  • 1 tbsp soy sauce or coconut aminos
  • 3 cups vegetable broth (720 ml)
  • 1 cup canned coconut milk (see recipe notes) (240 ml)
  • 2 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • Sea salt and black pepper to taste
  • 1 tsp Sunfood’s Golden Milk Super Blend (see recipe notes)
  • 1/2 tsp red pepper flakes (optional)

Method

Step 1

Rinse lentils under running water. I prefer to soak the lentils for about 10-15 minutes in lukewarm water because they are better digested this way (this step is optional). Drain the water afterwards.

Step 2

Meanwhile, chop the onion, garlic, ginger, chili pepper, and carrot (*see recipe notes below). Heat oil in a pot, stir in the onion and fry for about 3-4 minutes over medium heat. Add soy sauce, carrot, garlic, ginger, chili and reduce the heat to low.

Step 3

Now add all spices (ground cumin, ground turmeric, ground coriander), red pepper flakes (optional), the lentils and 3 cups of vegetable broth. Bring to a boil and let simmer for about 15 minutes.

Step 4

Finally, add coconut milk and cook for a further 10 minute or until the desired thickness of the lentil dal is reached. Season with black pepper, salt, and Sunfood’s Golden Milk Super Blend (see recipe notes). Taste and adjust the seasonings as to your preference.

Step 5

Serve warm with basmati rice, potatoes or flatbread, garnish with fresh herbs.

Side Notes

I typically use brown lentils which cook in about 20-25 minutes.
You can also use sweet potato instead of carrot.
It’s possible to use any plant-based cream (like soy cream, oat cream etc) instead of canned coconut milk. However, in my opinion, this lentil dal tastes best with coconut milk.
Sunfood’s Super Blend is an amazing product on its own to make healthy Golden Milk but I also love adding it to Dal and Curries. It contains turmeric, black pepper, ginger, maca, goji berry, Boswellia, cinnamon, cardamom, and stevia. When I run out, I use 1 tsp of Sunfood’s turmeric powder with a pinch of black pepper and 1/2 tsp of coconut sugar.

Homemade Gnocchi Puttanesca

Ingrediants for the Puttanesca

  • 3 tablespoons olive oil
  • 3 garlic cloves
  • 1 sprig of rosemary, leaves finely chopped
  • 4 sage leaves, shredded thinly
  • 1 teaspoon red chilli flakes
  • 55g/2oz salted capers, drained
  • 110g/4oz small black pitted olives, sliced
  • 50g/2oz can of anchovy fillets in oil, drained and chopped
  • 1 tablespoon chopped oregano
  • 400g can chopped tomatoes
  • 8 cherry tomatoes, halved
  • 2 tablespoons chopped flat-leaf parsley
  • salt and freshly ground black pepper

For the Gnocchi

  • 400g potatoes, boiled and peeled
  • 1 cup (160g) plain flour
  • 1 egg, lightly whisked
  • 10g grated parmesan
  • ½ teaspoon seas salt flakes
  • freshly ground black pepper
  • extra flour, to dust
  • grated parmesan, to serve

Method

To make the Puttanesca

Heat oil in an oven proof cast-iron skillet on medium. Add garlic, rosemary, sage and chilli. Sauté for a few seconds until glazed and just starting to turn golden. Add capers, olives, anchovies (replace with vegan substitute if making a vegan version – see notes), oregano, chopped tomatoes and cherry tomatoes. Mix well. Reduce heat to medium low and simmer for 10-15 minutes. Remove from heat. Adjust seasoning to taste.

To make the Gnocchi

Place all the ingredients for the gnocchi in a large bowl and mash it up using a potato masher. Gather the mash with your hands and form a dough ball. Divide the dough into two portions.

Dust a work surface generously with flour. Place one of the dough portions on the dusted surface and knead it to a firm shape. Placing both palms on the dough, start rolling it as if it were a rolling pin. This will stretch the dough into a long tube shape. Continue doing this until your dough tube is about half an inch in thickness (diameter). Dust with flour as and when needed to avoid sticking.

Using a small sharp fruit knife, cut the dough into 2cm wide pieces. Use a fork to indent all the pieces.

Bring water to a boil in a large saucepan. Drop gnocchi gently into the boiling water. The gnocchi will float to the top in 2-3 minutes. Remove the gnocchi with a slotted spoon and drop them into the prepared puttanesca sauce.

Garnish with parsley and serve hot with extra grated parmesan.

Side Notes

For a vegan puttanesca, replace anchovy fillets with a tablespoon of miso paste and a teaspoon of nutritional yeast (savoury yeast flakes).

For a vegan gnocchi, replace egg and parmesan with 2-3 tablespoons of olive oil. It should be just enough to bind it into pliable dough. Skip the extra parmesan on the finished dish in the end and sprinkle with yeast flakes instead.

Zingy Salmon and Brown Rice Salad

This summer recipe has the ideal combination of slow-releasing carbs, lean protein and heart-friendly fats and serves three to four.

Ingrediants

  • 200g brown basmati rice
  • 200g frozen soya beans defrosted
  • 2 salmon fillets
  • 1 cucumber, diced
  • small bunch shallots sliced
  • small bunch coriander, roughly chopped
  • zest and juice 1 lime
  • 1 red chilli, diced, deseeded if you like
  • 4 tsp light soy sauce

Method

Step 1

Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.

Step 2

Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.

Step 3

Gently fold the cucumber, shallots, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

Side Notes

Alternatively you can use asaragus or fresh beans cooked but still crunchy.

Ginger pork stir-fry with vegie noodles

From wok to plate in 20 minutes this easy pork and noodle stir-fry is a weeknight winner.

Ingrediants

  • 500g pork fillet, thinly sliced
  • 1 tablespoon ginger paste
  • 1 large fresh red chilli, thinly sliced, plus extra to serve
  • 2 garlic cloves, crushed
  • 2 tablespoons salt-reduced soy sauce or tamari
  • 2 teaspoons sesame oil
  • 250g zucchini noodles
  • 250g carrot noodles
  • 4 green shallots, cut into 5cm lengths
  • Thai basil leaves, to serve

Method

Step 1

Place the pork, ginger paste, chilli, garlic, 1 tablespoon of the soy sauce and 1 teaspoon of the sesame oil in a large bowl. Stir well to coat the pork. Set aside to marinate.

Step 2

Heat the remaining sesame oil in a large non-stick frying pan or wok over medium-high heat. Cook the zucchini noodles, carrot noodles and shallot for 2-3 minutes until just tender. Remove from pan. Set aside.

Step 3

Spray the pan with oil. Cook the pork, in 2 batches, for 30 seconds to 1 minute until just cooked through. Return vegie noodles to the pan and toss to combine. Drizzle with remaining soy sauce. Sprinkle with extra sliced chilli and Thai basil leaves to serve.

Notes

Marinate the pork up to 1 day ahead – just cover the bowl with plastic wrap and set aside in the fridge

Falafel, fetta and rice salad

Ingrediants

  • 450g microwavable brown rice
  • 1/4 cup (40g) currants
  • 1/4 cup (60ml) lemon juice
  • 225g packet of falafel balls
  • 2 large carrots, peeled, cut into long matchsticks
  • 60g packet of Baby Rocket
  • 1/3 cup shredded mint
  • 2 tbs extra virgin olive oil
  • 200g packet of Danish Fetta, crumbled

Method

Step 1

Heat the rice following packet directions. Transfer to a large heatproof bowl. Set aside, stirring occasionally, to cool slightly.

Step 2

Meanwhile, combine the currants and lemon juice in a small bowl. Set aside for 5 mins to soak.

Step 3

Heat the falafel following packet directions. Break into pieces.

Step 4

Add the currant mixture to the rice in the bowl with the carrot, rocket and mint. Drizzle with oil. Season and toss to combine.

Step 5

Divide rice mixture among serving plates. Top with falafel and fetta.

Notes

Serve with mint leaves and lemon zest

Crispy vegan noodle salad

This quick and easy Asian salad is loaded with crispy fried noodles, teriyaki tofu and lots of vegies, and is topped with a creamy Sriracha mayo dressing.

Ingrediants

100g snow peas
2 teaspoons vegetable oil
200g Japanese teriyaki tofu
150g (2 cups) finely shredded red cabbage
1 yellow capsicum, deseeded, cut into thin strips
2 small carrots, cut into thin strips
1 Lebanese cucumber, thinly sliced
125g cherry tomatoes, halved
40g (1/2 cup) Fried Noodles
15g (1/4 cup) fried shallots

DRESSING

80ml (1/3 cup) vegan mayonnaise
1 1/2 tablespoons fresh lime juice
1 teaspoon sesame oil
1/2 teaspoon Sriracha chilli sauce, or to taste

Method

Step 1

Prepare a bowl of iced water. Place the snow peas in a heatproof bowl. Pour boiling water over the snow peas. Set aside for 30 seconds to blanch. Drain and plunge immediately into the iced water. Drain and pat dry with paper towel. Trim the ends and cut lengthways into thin strips.

Step 2

Heat the oil in a large frying pan over medium heat. Cook the tofu for 2 minutes each side or until golden brown. Transfer to a plate. Set aside to cool slightly. Slice.

Step 3

To make the dressing, whisk all the ingredients in a small bowl.

Step 4

Combine the cabbage, capsicum, carrot, cucumber, tomato and most of the noodles on a large platter or shallow bowl. Top with the tofu and drizzle with half the dressing. Sprinkle with the shallots and remaining noodles, and serve with the remaining dressing on the side

Notes

You can also use Thai or Chinese flavoured marinated tofu, if you like.

Lamb and Chickpea Bowls

This flavorful dish, complete with cumin and mint, is so quick and easy to make any night of the week

Ingredients

  • 500grams of boneless lamb leg sirloin or beef sirloin, trimmed and cut into cubed pieces
  • 2 tablespoons olive oil
  • 1 teaspoon ground coriander
  • ½ teaspoon salt
  • ½ teaspoon ground cumin
  • ½ teaspoon black pepper
  • ¼ teaspoon crushed red pepper
  • ¼ cup snipped fresh mint
  • 2 teaspoons lemon zest
  • 2 cloves garlic, minced
  • 2 cans chickpeas rinsed and drained
  • 1 cup chopped tomatoes
  • 1 cup chopped cucumber
  • ¼ cup snipped fresh parsley
  • 1 tablespoon red wine vinegar
  • ¼ cup plain fat-free Greek yogurt (optional)

Method

Step 1

Preheat oven to 375°F. Place meat in a 2-quart rectangular baking dish.

Step 2

Add 1 tablespoon of the oil, the coriander, ¼ teaspoon of the salt, the cumin, ¼ teaspoon of the black pepper and the crushed red pepper; toss to coat.

Step 3

Roast 20 minutes or until desired doneness. Meanwhile, for gremolata, in a small bowl combine mint, lemon zest and garlic. In a large bowl combine chickpeas, tomatoes, cucumber, parsley, vinegar, remaining 1 tablespoon oil, ¼ teaspoon salt and ¼ teaspoon pepper.

Step 4

Divide meat and chickpea mixture among individual bowls. Top with yogurt, if desired and more gremolata

Chicken Burrito Bowl
  • ½ cup quinoa, rinsed and drained (or brown rice if preferred)
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 skinless, boneless chicken breast halves, halved horizontally
  • 1 tablespoon olive oil
  • ¼ of a peeled avocado
  • ¼ cup finely snipped fresh coriander
  • 2 tablespoons plain fat-free Greek yogurt
  • 1 to 2 teaspoons lime juice
  • 3 to 4 tablespoons fat-free milk (optional)
  • 2 cups shredded iceberg lettuce
  • 1 cup chopped tomatoes
  • ¾ cup of reduced-sodium pinto beans, rinsed and drained
  • ¼ cup shredded reduced-fat cheddar cheese
  • 2 tablespoons roasted and salted pumpkin seeds

Method

Step 1

Cook quinoa with cumin and ¼ teaspoon of the salt and pepper according to package directions.

Step 2

Meanwhile, sprinkle both sides of chicken with remaining ¼ teaspoon salt and pepper. In a 10-inch nonstick skillet heat oil over medium. Add chicken; cook 6 to 8 minutes or until no longer pink, turning once. Remove and let stand 5 minutes. Cut into strips.

Step 3

In a small bowl combine avocado, cilantro, yogurt and lime juice until nearly smooth. If desired, thin with milk to reach drizzling consistency.

Step 4

Divide lettuce among individual bowls. Top with quinoa, tomatoes, beans, chicken, avocado mixture, cheese and pumpkin seeds.

Asian Beef Noodle Bowl

With a lime wedge served on the side, these Asian noodle bowls are packed with flavor.

Ingrediants

  • A packet of dried multigrain high-protein spaghetti or rice noodles of choice
  • 2 tablespoons rice vinegar
  • 2 tablespoons reduced-sodium soy sauce
  • 1½ tablespoons lime juice
  • 1 tablespoon sesame oil
  • 1 tablespoon canola oil
  • 1 tablespoon honey
  • 1 tablespoon grated fresh ginger
  • 2 cloves garlic, minced
  • ¼ teaspoon salt
  • ⅛ teaspoon crushed red capsicum
  • 400 grams of bbq steak, trimmed and cut diagonally into thin bite-size strips
  • 1 cup chopped cucumber
  • 1 cup shredded red cabbage
  • ½ cup thin bite-size strips carrot
  • 2 tablespoons shredded fresh basil
  • Lime wedges

Method

Step 1

Cook pasta according to package directions, omitting any salt; drain. Return to pan; cover and keep warm.

Step 2

Meanwhile, for sauce, in a small bowl whisk together the next 10 ingredients (through crushed red capsicum). Coat a 10-inch non stick pan with cooking spray; heat over medium-high.

Step 3

Add meat, half at a time, and cook 1 to 2 minutes or just until browned. Remove from skillet. Reduce heat to medium. Add ¼ cup of the sauce to skillet; cook 1 to 2 minutes or until liquid is nearly evaporated, stirring to scrape up crusty brown bits.

Step 4

Return meat with any juices; cook and stir 1 to 2 minutes more or until heated through. Divide pasta among individual bowls and drizzle with remaining sauce. Top with meat, cucumber, cabbage and carrot and sprinkle with basil.

Top with additional basil, if desired, and serve with lime wedges.

Brothy Chinese Noodles

This dish was inspired by Chinese Dan Dan noodles—ground pork and noodles in a spicy broth. Add hot sesame oil or use toasted sesame oil instead if you want mild noodles.

Ingrediants

  • 2 tablespoons hot or mild sesame oil
  • 500 grams lean ground turkey
  • 1 bunch scallions, sliced, divided
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 4 cups reduced-sodium chicken broth
  • ¾ cup water
  • 3 cups thinly sliced bok choy
  • 250 grams of dried Chinese noodles
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 small cucumber, sliced into matchsticks, for garnish

Method

Step 1

Heat 1 tablespoon oil in a large saucepan over medium heat. Add ground turkey, all but 2 tablespoons of the scallions, garlic and ginger and cook, stirring and breaking up the turkey, until no longer pink, about 5 minutes.
Transfer to a plate.

Step 2

Add broth, water, bok choy, noodles, soy sauce, vinegar and the remaining 1 tablespoon oil to the pan. Bring to a boil over medium-high. Cook, stirring occasionally, until the noodles are tender, 3 to 5 minutes.

Step 3

Return the turkey mixture to the pan and stir to combine. Serve garnished with the reserved 2 tablespoons scallions and cucumber (if using).

Ingredient notes:

Hot sesame oil can be found in the Asian-food section of most supermarkets. Dried Chinese noodles, often used in Chinese soups and lo mein, cook up quickly and can be found in the Asian-food section of most supermarkets.

Carribbean Bowl

Vinaigrette Ingrediants

  • ¼ teaspoon orange zest
  • 1 tablespoon orange juice
  • ⅛ teaspoon salt
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • ¼ teaspoon black pepper

Carribbean Bowl Ingrediants

  • ½ cup uncooked regular brown rice
  • salt
  • ½ teaspoon Jamaican Jerk Seasoning
  • 1 cup chopped fresh pineapple
  • ½ cup sliced red onion
  • 500 grams of natural pork tenderloin, trimmed and cut into 1-inch pieces
  • 2 teaspoons olive oil
  • ¼ teaspoon black pepper
  • 1½ tablespoons water
  • ¾ cup reduced-sodium black beans, rinsed and drained
  • 1 avocado, halved, seeded, peeled, and sliced
  • Fresh coriander

Method

To prepare the Vinaigrette:

In a small bowl whisk together orange zest, orange juice, salt, oil, vinegar, lime juice, honey, and black pepper. Set aside.

To prepare Carribbean Bowl

Cook rice with ¼ teaspoon of the salt and ¼ teaspoon of the Jamaican Jerk Seasoning according to package directions. Set aside. In a medium bowl combine pineapple, onion, and jalapeño pepper. Set aside. In another medium bowl toss together meat, 2 teaspoons oil, ¼ teaspoon salt, ½ teaspoon jerk seasoning, and pepper. Heat a 10-inch nonstick skillet over medium-high. Add meat, half at a time, and cook 5 to 6 minutes or until slightly pink in center. Add the water; cook 1 to 2 minutes more or until liquid is evaporated, stirring to scrape up crusty brown bits and coat meat. Stir beans into cooked rice. Divide meat, rice mixture and pineapple mixture among individual bowls. Drizzle with vinaigrette and top with avocado and cilantro.Slow-Cooker-Chicken-Tikka-Masala-V2-768x1024

Slow Cooker Chicken Tikka MasalaThis Slow Cooker Chicken Tikka Masala boasts a rich and aromatic sauce, and tender juicy chicken. Make four servings for the price of one take out!Ingredients1.5 tbsp garam masala
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp smoked paprika
1/2 tsp salt
1/4 tsp cayenne (optional)
Freshly cracked pepper
2 lbs. boneless skinless chicken thighs
1 tbsp cooking oil
1 medium onion, diced
3 cloves garlic, minced
1 tbsp grated fresh ginger
15 oz. tomato sauce
1/3 cup heavy creamFor Serving4 cups cooked rice
1/4 bunch fresh cilantroMethodIn a small bowl, combine the garam masala, cumin, turmeric, smoked paprika, salt, cayenne, and some freshly cracked pepper (about 10 cranks of a pepper mill). Sprinkle the spice mix over both sides of the chicken thighs, coating them liberally.Heat the cooking oil in a large skillet over medium-high heat. Once hot, add the seasoned chicken and cook for about 3 minutes on each side, or until well browned (the chicken does not need to be cooked through). Transfer the seared chicken to the slow cooker.Add the diced onion to the skillet and continue to cook until the onions are soft and slightly browned on the edges. Remove the skillet from the heat. Add the onions to the slow cooker, then add 1/4 of water to the skillet and stir to dissolve the browned bits from the bottom of the skillet. Pour the water into the slow cooker.Add the minced garlic, grated ginger, and tomato sauce to the slow cooker with the chicken and onion. Briefly stir, then place the lid on top, and turn the slow cooker on. Cook on high for 3 hours or low for 6 hours.
After 3 hours on high or 6 hours on low, the chicken should be fall-apart tender. Turn the slow cooker off, then add the heavy cream. Stir gently to combine the cream with the tomato sauce. Taste the sauce and add salt if needed.To serve, spoon the chicken and tomato sauce over cooked rice and top with fresh cilantro.Notes: The flavor of this dish depends greatly on the quality and freshness of your garam masala. If using a lower quality or older spice blend, you may want to add more spice to achieve the bold flavors. Easy-Sesame-Chicken-V3-768x1024.jpg

Easy Sesame ChickenThis incredibly Easy Sesame Chicken is faster and tastier than take out. You control the ingredients, you control the flavor. Serves four.IngredientsChicken1 large egg
2 Tbsp cornstarch
1 pinch each salt and pepper
1 lb boneless skinless chicken thighs
2 tbsp extra virgin cooking oilSauce1/4 cup soy sauce
2 tbsp water
1 tbsp toasted sesame oil
3 tbsp brown sugar
1 tbsp rice vinegar
1 tsp grated fresh ginger
2 cloves garlic, minced
1 tbsp sesame seeds
1/2 tbsp cornstarchFor Serving4 cups cooked jasmine rice
Chopped shallotsMethodFirst, prepare the sauce. In a small bowl stir together the soy sauce, water, sesame oil, brown sugar, rice vinegar, fresh ginger, minced garlic, cornstarch, and sesame seeds. (Grate the ginger with a small-holed cheese grater). Set the sauce aside.In a large bowl, whisk together the egg, 2 Tbsp cornstarch, and a pinch of salt and pepper. Trim any excess fat from the chicken thighs, then cut them into small 1 inch pieces. Toss the chicken in the egg and cornstarch mixture.Add the cooking oil to a large skillet and heat it over medium flame. Wait until the skillet is very hot, then swirl the skillet to make sure the oil coats the entire surface. Add the batter coated chicken and spread it out into a single layer over the surface of the skillet.
Allow the chicken pieces to cook, undisturbed, until golden brown on the bottom. Then, carefully flip the chicken, breaking up the pieces into smaller clumps as you flip. Continue to cook the chicken until golden brown on the other side. Stir the chicken as little as possible to avoid breaking the egg coating from the surface of the chicken.Once the chicken is cooked through and golden brown on all sides, pour the sauce over top. Toss the chicken to coat in the sauce. As the sauce comes up to a simmer, it will begin to thicken. Continue to gently stir the chicken in the sauce until it has thickened, then turn off the heat.
Serve the chicken over a bed of rice and sprinkle the sliced shallots over top.

Garlicky Kale and Ricotta Pizza

Garlicky greens and creamy ricotta pair perfectly on this light and fresh Garlicky Kale and Ricotta Pizza. It’s the perfect pizza for summer!

Ingredients

Garlicky Kale

1 tbsp olive oil
1 clove garlic, minced
6 cups torn kale leaves

Pizza

1 large pizza base
1 Tbsp olive oil
1/4 tsp garlic powder
1 cup whole milk ricotta
1 cup shredded mozzarella

Method

Preheat your oven to 400ºF. If your kale is still on the stem, pull the leaves from the stems and tear them into 2-inch pieces. Rinse the kale well in a colander.

Place the minced garlic and olive oil in a large pot and sauté over medium heat for about one minute, or just until the garlic is soft and fragrant. Add the kale and continue to sauté for about 5 minutes, or until it has wilted. Season with a pinch of salt.

Stretch your pizza dough (about 12-14″) and place it on your pizza pan. In a small dish, combine the olive oil and garlic powder, then brush it onto the surface of the dough. Scatter the sautéed kale over the surface, then top with dollops of ricotta. Finally, sprinkle the shredded mozzarella over top.
Bake the pizza for 15-20 minutes, or until the crust has browned, the cheese is melted, and the cheese has begun to brown on the edges. Slice the pizza into 8 pieces, and serve.

Notes: I used my pizza base recipe making it myself but a base store brought is fine to (comment below if you want me to post the recipe for you). The cooking time and temperature for your pizza may vary depending on what type of dough/base you are using.

Chicken Supreme

Ingredients

  • 6 chicken thighs
  • 2 tbs tomato paste
  • 4 bacon rashers diced
  • 2 tbs plain flour
  • 1 pinch salt *to taste
  • 1 pinch pepper *to taste
  • 1/2 tsp parsley *to taste
  • 1/2 tsp oregano *to taste
  • 1/2 tsp garlic powder *to taste
  • 1/2 tsp onion powder *to taste
  • 1 red capsicum medium
  • 1 onion chopped large
  • 2 cups chicken stock (liquid)
  • 500 g mushrooms sliced
  • 3 carrots finely chopped

Method

Preheat oven to 160C.
Fry onion and bacon in a large frying pan. Add mushrooms and cook gently. Remove from pan.
Brown chicken, which has been coated in flour.
Add all remianing ingredients to a large casserole dish, cover and cook for 2½ hours.
After cooking for 2 hours, remove the lid for the last half an hour of cooking.

Notes: Use salt, pepper, garlic powder, onion powder, oregano, parsley, etc. to create seasoned flour.

Chickpea Masala

This vegan chickpea masala or chana masala is packed with fragrant Indian spices for a simple dinner you can whip up in under an hour.

Ingredients

  • 1 large onion finely sliced
  • 3 garlic cloves finely chopped
  • 5 tsp of ginger finely grated
  • 1-1 1/2 tsp salt
  • 2 tsp ground coriander
  • 1 red chilli deseeded and sliced
  • 4 tsp ground cumin
  • 1 1/2 tsp ground turmeric
  • 2 tsp garam masala
  • 5 cups chickpeas cooked (see notes)
  • 1/2 cup coconut milk
  • 150g green beans
  • 400g tinned diced tomatoes
  • Broccoli rice to serve
  • Leafy salad greens to serve

Method

Fry the onion until softened. Add garlic and spices and cook until fragrant. Add chickpeas and tomatoes and cook for 15 minutes.
Add coconut milk and green beans and cook until beans are tender.
Meanwhile, blitz broccoli florets into small crumbs until it resembles rice. Serve with leafy greens and broccoli rice.

Notes: To cook the chickpeas, soak dried chickpeas overnight. Drain and rinse, then boil in water until plump and tender.

Thai Fish Cakes

Ingredients

  • 450 g white fish fillet
  • 3 tbs rice flour
  • 1 tbs fish sauce
  • 1 egg lightly beaten
  • 1/2 cup fresh coriander
  • 2 tbs red Thai curry paste
  • 2 tsp red chilli chopped
  • 100 g green beans thinly sliced
  • 1 onion finely chopped
  • 1/2 cup oil

Method

Place fish in food processor and process for 20 seconds or until smooth. Remove any sinew or skin.
Add rice flour, fish sauce, egg, coriander leaves, curry paste and chillies. Process 10 seconds until well combined.
Transfer fish mixture into bowl. Add sliced green beans and chopped spring onion and mix well.
Using wet hands, form two rounded tablespoons of mixture at a time into flattish patties.
Heat oil in frying pan over medium heat. Cook 4 fish cakes at a time until they are dark golden brown on both sides. Drain on paper towels.

Notes, Serve with sweet chilli sauce or the following dipping sauce: combine ¼ cup fish sauce, 1 tablespoon white vinegar, 2-3 teaspoons finely chopped fresh red chillies, 1 teaspoon sugar and 2 teaspoons chopped fresh coriander leaves and stems; stir until sugar dissolves.

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