Following on from the previous blog (Meal Plan Week One) I am documenting some healthy eating suggestions for my family as I am still not able to prepare food easily. Well I can prep some things but lifting and bending is still challenging post surgery.
This week’s meal plan included the following ideas;
- Roast Easy Carve Leg of Lamb with Potatoes and Roast Cauliflower and Broccoli
- Lamb Biriyani (made with leftovers from the leg of lamb)
- Chicken Sausages with a Simple Potato Curry
- Turkey mince San Choy Bow
- Chicken Caesar Salad
Simple Potato Curry
One or two tablespoons curry paste ( two if you prefer it spicy),
1 tsp each cumin, mustard, ginger and garlic
1 piece sweet potato or pumpkin or 2 carrots
2 red capsicum
1 can chopped tomatoes
1 can coconut milk
Add a little oil to the pan and a chopped onion plus the spices. Fry the onion in the spices. Add two potatoes, a quarter pumpkin, two red capsicum (scrub potatoes, don’t peel – less work and better for you). Cut all the vegetables about the same size – for instance, in quarters.
Chop and slice salted eggplant and two zucchini. (Before you use eggplant – slice it, pour salt on it and then after 10 minutes wash it off). Stir this through, add a can of chopped tomatoes, cover for 20 minutes, cook on low heat. Check that the potatoes are getting soft. Add a small can of coconut milk and simmer for a further 5 mins before serving.
Variations: add a bunch of spinach (chopped) or Chinese cabbage a few minutes before its finished cooking.Leftovers will make another meal with a tin of legumes or chickpeas added.
Chicken Caesar Salad
- 300 g cooked chicken breast fillet
- 2 panini diced (or 3-4 slices of gluten free bread)
- 3 Tablespoons of Aoili
- 1 Large Cos lettuce cut into bite size pieces
- 4 slices of prosciutto
- Grated parmesan (optional)
Lightly spray panini or bread cubes with olive oil. Brown in oven for 8-10 minutes at 180C. Allow to cool. Place prosciutto on a non stick tray or on baking paper and also cook until crisp, approx 7-10 minutes at 180C.
Place cos lettuce cut into bite size pieces in a large salad bowl and toss with Aoili until it is spread through the lettuce. Layer on cooked chicken, prosciutto and croutons and if desired grated parmesan.
Christine Pope is a naturopath and nutritionist who is based at Elemental Health St Ives. You can make appointments on 8084 0081 or online at http://www.elementalhealth.net.au .