Superfood Ideas

We will be sharing a collection of our favourite flavours and healthy recipes that are ideally filled with flavour, goodness and nutritional benefits. 

We encourage you to get into the kitchen and try a brand new recipe, including a selection of vibrant snack prep choices for you!

Check out these great recipes! 

Chicken Pesto Meal Prep

The classic combination of incredible flavours; chicken and pesto, is right here for your next delightful midweek meal or ready to pack in the lunchboxes. We’re sharing an easy to make recipe, with easy to make sides that we love, courtesy of Fit Foodies Finds. These tasty treats are packed full of goodness from the food pyramid and homemade pesto sauce.

If you would prefer to try this recipe with another poultry or meat, go ahead and give it a try!

Ingredients

  • 450g skinless chicken breasts
  • ⅓ cup pesto (you can make your own homemade pesto or use from pre-made)

Roasted Asparagus

  • 400g asparagus
  • ½ tablespoon olive oil
  • salt and pepper

Quinoa

  • 1 cup quinoa, uncooked
  • 2 cups water

Mozzarella and Tomato Salad

  • ½ cup mozzarella pearls
  • 300g cherry tomatoes, halved
  • ½ tablespoon olive oil
  • ½ tablespoon balsamic vinegar
  • ¼ medium red onion, very thinly sliced
  • salt and pepper to taste

Optional toppings

  • ¼ cup toasted pine nuts
  • ½ cup pesto
  • ¼ cup grated parmesan

Directions

Let’s start with the chicken prep 

  1. First, pre- heat oven 185 degrees (375F) and spray a baking sheet with non stick cooking spray.
  2. Prepare chicken by placed the chicken breast into a medium plastic bag with pesto (sandwich bags or freezer bags are a good option for this) Close the bag and give the chicken a good shake, making sure it’s covered in the pesto sauce. Place in the refrigerator for 30 minutes to marinate.
  3. Once marinated, transfer chicken break to baking sheet. Mak sure you put all that excess pesto on top of the chicken breast. Bake the chicken and pesto for about 20-25 minutes, depending on the size of your fillets.
  4. Remove from the oven, let cool and slice into cubes.

Roasted asparagus

  1. Prepare asparagus by placing spears on a baking sheet. Drizzle with olive oil and season with salt and pepper.
  2. Bake at 185 degrees (375F) for roughly 10-12 minutes. Keep an eye on it and avoid overcooking as it will go mushy.

Quinoa

  1. Please quinoa and water into a medium pot. Bring to a boil. Then cover and turn heat down to low. Let the quinoa simmer for around 20minutes or until the lique has all absorbed.

Mozzarella and Tomato Salad

  1. Begin by slicing cherry tomatoes in half. Place them into a medium sized bowl.
  2. Add in mozzarella pearls, olive oil, balsamic vinegar, sliced onion, salt and pepper.
  3. Mix and set aside.

Bowl Assembly

  1. This recipe serves 4, so separate everything out into 4 portions.
  2. Serve with more fresh pesto on top of the chicken, toasted pine nuts on top of the asparagus, and a sprinkle of parmesan on top of the entire thing.

Prep time 25 Cook Time 30 mins, serves 4.

Beef and Broccoli Stir fry

This beef and broccoli stir fry dish is a favourite as it’s easy, absolutely delicious and a great option for meal prepping and/or lunches as well.

This recipe substitutes a lot of the high sodium options that are found in take away cuisines, keeping it lighter and lower in calories, salt and sugar.

Whilst you can choose to have the beef and broccoli on it’s own, the noodles and rice are great alternatives to add as it will make the recipe go further - great for the savings and great to include into a meal prep routine

Ingredients

  • 1 packet (250g) Kway Teow noodles or similar (Pad Thai)
  • 400g Rump steak, sliced or diced
  • 2 teaspoons olive oil
  • 1 brown onion, diced
  • 2 cloves garlic, crushed
  • 1 teaspoon ginger, peeled and grated
  • ½ head broccoli chopped into floreats
  • 100g snow peas, ends and strings removed
  • 2 tablespoons of water
  • 1 tablespoon oyster sauce
  • 1 teaspoon cornflour
  • ½ tablespoon reduced salt-soy sauce
  • 1 teaspoon chilli sauce

Optional extras

  • You can choose your preferred noodles or use rice
  • Add sliced carrots or capsicum or chilli
  • If you would like to add a little extra protein to your dish    

Directions

  1. Prepare the kway teow noodles as per packet directions.
  2. Heat the olive oil in a pan, stir- fry beef in two batches and set aside to keep nice and warm.
  3. Add onion, garlic and ginger, cooking until the onion turns translucent.
  4. Add broccoli, snow peas and water, cooking until vegetables soften.
  5. Return the beef back to the pan. In a small bowl, combine water, cornflour and sauces.
  6. Add noodles, with sauces m stir through with beef and vegetables until evenly combined.
  7. Allow to bubble and thicken. Depending on your preference, you can add more sauce and/or eggs if you would like to add extra protein.

Ready to serve! (Serves 4).

Preparation time: 15 minutes. Cooking time: 10 minutes

Recipe Credit : Healthier Queensland, State Government

Turkey Tacos

When we think of midweek meals, Turkey Tacos are the perfect choice that come to mind, offering simplicity, and a flavour filled dish that is packed with protein and goodness. 

The best part about our lettuce leaf turkey tacos is that you can fill up your plate with as little or as much salad and vegetables that you like. We’ve shared some of our favourite vegetables but we encourage you to get creative and substitute any vegetables and/or spices that you would like!

Ingredients

  • 500g Turkey Mince
  • 1 Tablespoon of olive oil
  • 1 clove of garlic, minced
  • 2 Tablespoons hoisin sauce
  • 2 Tablespoons light soy sauce
  • 1 bunch lettuce (cos lettuce or iceberg lettuce)
  • 2 x carrots, grated
  • ½ punnet cherry tomatoes
  • 2 celery sticks, chopped
  • 1 x red capsicum

Optional extras

  • Mixed herbs and spices
  • Extra green vegetables
  • Plain Greek yoghurt
  • Brown rice

Directions

  1. Heat 1 tablespoon of oil in a pan on a medium - high heat range. Add your turkey, garlic (and/or onion if you had included this into your mix.) Cook for around 6-7 minutes or until turkey is browned. Stir through regularly whilst cooking. 
  2. Once cooked, set aside in a bowl, add and stir through hoisin sauce and light soy sauce. If you prefer, you can substitute for any preferred, similar sauces. Add a drizzle of salt and pepper or mixed herbs and spices.
  3. Grab a lettuce leaf and fill ½ of the leaf with turkey mixture and ½ vegetables.

Please note; you don’t need to have all of these vegetables in each taco, we’ve just recommended our favourite mix. You can mix/match your favourite combinations!

Optional additions

Add a sauce or scoop of greek yoghurt pending your flavour preferences. Another popular choice is to add a little bit of brown rice into each of your tacos.

Serves 6-8 Turkey Tacos.

Superfood Salad

There is so much to love about this simple superfood salad!

 All of the colours, crunches, textures and tastes of the bright, nutritious and delicious blends in one power packed bowl!  You can also use this as a healthy base and add in any of your other favourite salad selections!

The main benefit of enjoying superfoods is that they offer high caliber nutritional benefits to other foods, due to their rich sources and value of important vitamins, minerals and antioxidants.

The salad that we have chosen to feature is one that we love courtesy of The Harvest Chef, which includes;

kale, spinach, broccoli, cabbage, apples, sunflower seeds, protein dense quinoa, beetroot, dried cranberries, tossed in a delicious Honey Lime Vinaigrette..

If you prefer to make your salad a little more filling or want to pack in a little more protein, we recommend grilled  chicken or fish as the best flavour additions.

Ingredients

  •  1 cup kale, stems removed and finely chopped
  • ¾ cup broccoli slaw (available at major supermarkets)
  • ¾ cup purple cabbage, finely chopped
  • ¾ cup beets, peeled,lightly steamed and cut into small cubes
  • ¾ cup cooked red quinoa
  • ¾ cup cup apple, cut into small chunks
  • ½ cup dried cranberries
  • ½ cup sunflower seeds 

Honey Lime Vinaigrette

  •  ½ cup fresh lime juice
  • 5 tablespoons honey
  • 1 tablespoon cilantro, coarsely chopped
  • 2 ½ teaspoons apple cider vinegar
  • 2 teaspoons dijon mustard
  • ½ teaspoon fresh ginger, finely grated
  • ½ cup extra virgin olive oil
  • salt and freshly ground black pepper to taste

Optional extras

  •  Any extra superfood fruit or vegetables you’d like
  • Grilled chicken
  • Grilled fish

Directions for the salad

  1.  Combine the salad ingredients in a large mixing bowl.
  2. Toss to combine.
  3. Drizzle the vinaigrette along the edge of the salad and fold into the ingredients to lightly coat.

Directions for the Honey Lime Vinaigrette

  1. Combine all of the ingredients in a mason jar and give it a good shake, or add all of the ingredients to a blender and blend until smooth. Store in the refrigerator.

Prep Time 20 mins, Total Time 20 minutes, Serves 4-6.

Grilled Chicken and Mustard Lentil Salad

With this recipe, you certainly will make friends with salad  *high five*

This simple salad bowl delivers wholesome goodness, featuring flavoursome crunchy green beans, snow peas and lentils paired with golden grilled chicken and drizzled with a mustard dressing.

This recipe is a low calorie choice that is ready in 30 minutes and will leave you coming back for more. A midweek dinner favourite with our Beatty Park Team!

Ingredients

  • 100g green beans
  • 2 x chicken breasts
  • 2 x teaspoons olive oil
  • 1 x teaspoons mixed herbs (your favourite herb!)
  • 400g green lentils, drained and rinsed
  • 2 x handfuls of snow peas (or similar)
  • 60g mixed baby leaves (your preferred mixed leaves)
  • 1 x handful parsley

 For Mustard Dressing

  •  1 Tablespoon dijon mustard
  • 1 Tablespoon red wine vinegar
  • 2 Teaspoons extra virgin olive oil

Optional extras

  • 1 x Avocado (We love this option, with a quick char grill!)

 Directions for the salad

  1. Cook the green beans in a large pan of boiling salted water for 1 minute, then refresh in iced water. Once cold, drain and cut each in half.
  2. Put the chicken breasts between two pieces of baking paper and use a rolling pin to bash to 1cm thickness. Drizzle with the oil, season generously and sprinkle over the mixed herbs. Heat a pan to high and cook the chicken for 5-6 minutes on each side or until cooked through and really charred. Rest on a plate for 5 minutes, then slice.
  3. Whisk together the dressing ingredients in a bowl with 1 tbsp of cold water and some seasoning. Tip in the lentils, snow peas and green beans, and toss well. Gently mix through the salad leaves and parsley, and divide between plates. Top with the chicken and any resting juice

Takes 30 minutes and serves 3. Another meal prep favourite!

Sweet Potato Fries

Welcome to a healthy sweet and savoury alternative to regular take away chips, fries and conventional potato products! Our sweet potato fries are packed with nutrition and are an excellent choice to bake and pair with grilled proteins and greens for dinner!

Our sweet potato fries are baked with coconut oil, salt, garlic, basil and a range of other spices (optional!) These can be served with your favourite condiments, in moderation.

Ingredients

  •  ¼ cup olive oil or melted coconut oil
  • Your choice of herbs and spices, can include; garlic, basil, oregano, thyme, sea salt, pepper
  • 3 large sweet potatoes

Optional extras 

  • Any additional herbs and spices
  • Condiments of your choice, however suggested to keep to a minimum portion.

Directions for the salad

  1. Preheat oven to 200c / /400f
  2. Mix olive oil and spices together in a small bowl.
  3. Slice sweet potatoes into desired size/shape and place on a large baking sheet (or over 2 sheets)
  4. Pour the cooking oil + seasoning mixture over the fries and toss by hand until evenly coated.
  5. Bake for 25-30 minutes or more until slightly browned and tender.
  6. Serve with your preferred condiments or as a complimentary side dish to your main dinner course.

*Hint* We also recommend drizzling with lime and sea salt!

Prep time 10 minutes, cooking time 30 minutes, serves 4.

Lemon & Garlic Baked Salmon

THE salmon recipe that is sure to become a much enjoyed, weekly feature in your home cooking menus

The collective combination of baked salmon, garlic and lemon is easily one of the most delicious ways to enjoy juicy piece of salmon, whilst seasoned with a variety of herbs and spices.

The major health benefits of salmon cannot be overstated, as it provides a beneficial source of omega-3 fatty acids and it is also rich in B12, Vitamin D, and selenium. Not to mention the value and power of protein!

For serving, we suggest pairing with a plate of your favourite grilled vegetables (we have chosen asparagus) or you consider plating the baked salmon over a pureed peas or potato - delicious!

Ingredients

  • 260g Salmon (Skin Off)
  • 3 lemons
  • 2 garlic cloves
  • 1 bunch asparagus
  • 1 teaspoon dill
  • 2 tablespoons butter
  • Mixed herbs and spices
  • Parsley flakes
  • Sea Salt
  • Pepper

Optional extras

  • Peas (for puree option)
  • Potatoes (another puree option)

Directions for the baked salmon

  1. Pre-heat oven at 200°C.
  2. Slice lemons, crush garlic and overlap 2 x 50cm pieces of foil on a baking tray and
  3. Place asparagus in a baking tray, top with your salmon portions, sliced lemons, butter, crushed garlic and season with sea salt, pepper and any other preferred herbs and spices.. Scrunch foil ends together and create a dome that doesn't directly touch the fish.
  4. Bake in the oven for 25 minutes, tear open the foil and plate individual serves, garnish with dill, serve with additional lemon and enjoy!

Prep and cooking time 30 minutes, serves 2.

Banana Protein Pancakes

In the search for some healthy breakfast ideas? These 4 ingredient Healthy Banana Pancakes are the perfect addition to your weekend brunch and the kids will love them!

These light and fluffy Banana Protein pancakes not only taste amazing, they are low-fat and low-card, allowing you to enjoy them without feeling guilty.

Ingredients

  • 1 ripe banana
  • 2 tablespoons oats
  • 1/4 cup Vanilla protein powder (or your choice)
  • 2 eggs

Directions

  • Using a blender mix all your ingredients together until smooth.
  • Heat 1 tablespoon of coconut oil (or your choice) in a small pan on low heat.
  • Scoop half the mixture into the pan and cook for 60-90 seconds on each side. If your using a larger pan you can do two at a time.
  • Serve immediately with your choice of toppings. Here at Beatty Park we love them served with sliced banana and drizzled with honey.

Optional swaps

If you don’t have protein powder you can substitute with almond meal for the same delicious pancakes.