Theres been a lot of requests lately for some new recipes, particularly vegetarian. A vegetarian diet can provide a multitude of health benefits if it’s planned correctly to include a variety of proteins rich foods, complex carbohydrates and plenty of fresh fruits and vegetables. There will be more vegetarian recipes added to the ‘recipe’ page which can be found at the top of the website, along with a post each week incorporating ‘protein combining’ to ensure your vegetarian meals are balanced, healthy and hearty.
This week, nutrition nourishment has chosen a simple, flavoursome salad that can be made the day before a work week for an easy meal prep to keep you on the path to health. Brown Rice, Roasted Pumpkin and seeds salad provides a perfect balance of macronutrients carbohydrates, fats and proteins, in a delicious, convenient meal. Feel free to play around with the ingredients to adjust taste and flavour to desired. For example, mix it up by roasting some sweet potato for a potassium boost, add some nuts such as cashews and almonds for a dose of healthy fats, add cheese including feta or halloumi or use a variety of leaves including chard (beetroot leaves), cos lettuce and baby spinach (my personal favourite blend) for a super greens body booster! See below for recipe!!
*Some creative ideas of additives to the salad to provide a body booster!!
BROWN RICE, ROASTED PUMPKIN and SEED SALAD – serves 6
2 Cups Brown Rice
1/3 Cup Pumpkin Seeds (pepitas)
1/3 Cup sunflower seeds
1 Fresh Lime
1 Tsp tamari
1/2 tsp sesame oil
2 cloves garlic, crushed
1 bunch rocket
Step 1: Preheat oven to 200°C. Spray a large baking tray with olive oil to lightly grease. Arrange the pumpkin, in a single layer, on the prepared tray and spray lightly with olive oil. *** Bake in preheated oven, turning halfway through cooking, for 30 minutes or until light brown and tender. Remove from oven and set aside for 15 minutes to cool to room temperature.
Step 2 Meanwhile: cook the rice in a large saucepan of boiling water for 30 minutes or until tender (do not overcook). Drain in a large colander and set aside for 30 minutes to cool to room temperature.
Step 3: Reduce oven temperature to 180°C. Spread the pepitas and sunflower seed kernels over a large baking tray. Bake in oven, stirring halfway through cooking, for 5 minutes or until lightly toasted. Remove from oven and set aside to cool slightly.
Step 4: Combine the juice of lime, tamari, sesame oil and garlic in a small jug. Place the rice in a large bowl. Drizzle with lime-juice mixture and use a large metal spoon to gently stir until well combined. Add the rocket, pumpkin, pepitas and sunflower seed kernels to the rice mixture and gently stir until well combined. Enjoy!!!
*** Optional herbs can be used when roasted pumpkin, including oregano, thyme, basil or paprika to give a smokey flavour. Be creative!!
We hope you enjoy this week’s recipe and Look forward to seeing your creations!
Stay tuned for our next blog on the Macronutrients Series: Part two on Fats!!!!