Culinary Hotline - Spring Meal Prep
Brittany from Body By Balance takes us into the new season with a balancing approach to meal prep!
Ingredients:
- 180g rolled oats
- 2 ripe bananas (240g peeled)
- 100g finely grated carrot
- 4 large eggs
- 250ml low-fat milk
- 20g ground flaxseed
- 2 tsp cinnamon
- 1 tsp baking powder
- 1 tsp vanilla essence
- Pinch salt
- 40g roughly chopped pecans
- Zest of 1/2 orange, optional
- 600g Greek yoghurt, to serve
- Optional fruit or carrot ribbons
How To Make Carrot Cake Baked Oats
1. Heat the oven to 180°C and grease or line a 20 x 20cm baking dish.
2. Blend half the oats into flour and keep the remainder whole. Mash the bananas, then whisk in the eggs, milk and vanilla.
3. Stir in the carrot, whole oats, oat flour, flaxseed, cinnamon, baking powder, salt and orange zest. Rest for 5 minutes.
4. Pour into the dish, scatter over the pecans and bake for 35-40 minutes. Cool and cut into six portions.
5. Serve each portion with approximately 100g Greek yoghurt and optional fruit.
AIR FRYER: Cook in a suitable dish at 160°C for 25-35 minutes, covering loosely if the nuts colour too quickly.
Ingredients:
- 550g skinless chicken breasts
- 100g Thai-style coconut cook-in sauce
- Salt and black pepper
- 320g cooked brown rice
- 280g drained black beans
- 200g drained sweetcorn
- 400g rainbow slaw
- 320g halved cherry tomatoes
- Coriander and citrus wedges, optional
Tzatziki:
- 300g plain Greek yoghurt
- 150g grated cucumber
- 1 small garlic clove
- Juice of 1/2 lemon
- Salt and pepper
- Mint or parsley, optional
How To Make Thai Coconut Chicken Burrito Bowls
1. Season the chicken and air-fry at 180°C for 15-18 minutes, or bake at 200°C for 20-25 minutes, until cooked through. Rest, then shred.
2. Warm the shredded chicken with the Thai-style coconut sauce for 1-2 minutes, then cool before packing.
3. Squeeze excess liquid from the cucumber and combine it with the yoghurt, garlic, lemon, seasoning and herbs.
4. Divide the rice, beans, corn, slaw, tomatoes and chicken between four containers. Pack the tzatziki separately.
5. Reheat only the rice and chicken, then add the cold vegetables and tzatziki.
Ingredients:
- 4 medium orange sweet potatoes
- Cooking spray
- Salt and pepper
Meatballs:
- 500g lean beef mince
- 40g rolled oats
- 1 small finely grated carrot
- 1 large egg
- 10g ground flaxseed
- 1 tsp dried mixed herbs
- Salt and black pepper
Sauce:
- 1 x 37g bolognaise dry cook-in sauce sachet
- 1 x 400g tin diced tomatoes
- 100-150ml cold water
- 1 diced baby marrow
- 1/2 diced red or yellow pepper
To Serve:
- 200g prepared tzatziki
- Parsley or coriander, optional
How To Make Saucy Meatball Sweet-Potato Boats
1. Halve and season the sweet potatoes. Air-fry cut-side down at 180°C for 20-30 minutes, until soft.
2. Gently mix the mince, oats, carrot, egg, flaxseed, herbs and seasoning. Shape into 16 meatballs.
3. Air-fry at 180°C for 10-12 minutes, turning halfway, until cooked through.
4. Cook the baby marrow and pepper in a lightly sprayed pan for 4 minutes. Whisk the dry sauce with 100ml cold water, then add with the tomatoes. Simmer for 5 minutes.
5. Add the meatballs and simmer for another 5 minutes, adding extra water if needed.
6. Mash the sweet-potato flesh gently inside the skins. Serve two halves with four meatballs, sauce, approximately 50g tzatziki and herbs.