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Brain Healthy Winter Recipes

The document provides recipes for four healthy winter dishes: burrito bowl, pumpkin, fetta and spinach salad, creamy salmon and znoodles, and boiled egg filled turkey meatballs. The recipes include lists of ingredients and instructions for preparation.

Uploaded by

yousef aldosry
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36 views9 pages

Brain Healthy Winter Recipes

The document provides recipes for four healthy winter dishes: burrito bowl, pumpkin, fetta and spinach salad, creamy salmon and znoodles, and boiled egg filled turkey meatballs. The recipes include lists of ingredients and instructions for preparation.

Uploaded by

yousef aldosry
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BRAIN-HEALTHY

WINTER RECIPES
BURRITO BOWL

INGREDIENTS PREP TIME


100g chicken pieces Prep | 5 mins
100g cooked rice Cook | 15 mins
1/4 lemon
100g black beans
1 tbsp chopped tomato
1/2 avocado
1/2 tsp olive oil
Salt & pepper to taste

PROCEDURE
1. Heat olive oil on a frying pan. Once hot place the chicken and
cook on medium heat.
2. In a small bowl place rice, black beans, chicken, tomato, and
avocado. Season with salt and pepper.
3. Distribute lemon juice evenly.
ENJOY!
PUMPKIN, FETTA &
SPINACH SALAD

INGREDIENTS PREP TIME


200g cooked pumpkin Prep | 5 mins
2 tbsp balsamic vinegar
1 tbsp honey or malt rice syrup
1 tbsp olive oil
Salt & pepper to taste
20g feta cheese
Handful of spinach
1/4 cup pumpkin seeds

PROCEDURE
1. Cut pumpkin into thin slices.
2. In a bowl add balsamic vinegar, honey/malt rice syrup, olive oil
salt, and pepper. Mix until well combined.
3. On a plate or bowl place spinach, pumpkin, pumpkin seeds,
and fetta. Mix until combined.
4. Drizzle balsamic dressing on the salad and ENJOY!
CREAMY SALMON &
ZNOODLES

INGREDIENTS PREP TIME


200g Znoodles Prep | 5 mins
200g diced salmon Cook | 5 mins
1 tbsp yogurt
1 tsp lemon juice
1 tbsp chives
1 tsp olive oil

PROCEDURE
1. Heat olive oil in a frying pan.
2. Once the frying pan is hot, place salmon on medium heat and
cover. Continuously flip so all sides become crispy.
3. In a bowl add, yogurt, lemon juice, chives, and olive oil. Mix until
well combined.
4. Microwave znoodles for 2 mins. Place znoodles in a bowl, once
cooked and crispy, place salmon on znoodles and top with the
yogurt mixture.
BOILED EGG FILLED
TURKEY MEATBALLS

INGREDIENTS PREP TIME


1/2 cup mixed vegetables Prep | 15 mins
500g mince turkey Cook | 15 - 20 mins
Salt & pepper to taste
2 cups of home base tomato sauce
(p.40)
1 cup almond flour
4 boiled eggs
Olive oil
1 tbsp tomato paste

PROCEDURE
1. In a bowl mix, mixed vegetables, mince turkey, salt, pepper,
almond flour, and tomato paste.
2. Grab a handful of the meat mixture and cover one boil egg with
the mixture and place it on a plate. Repeat until all eggs are
covered in a meat mixture. Place in the fridge for 15 mins.
3. Heat olive oil in a frying pan. Once hot, add meatballs and allow
them to brown over low heat. Once browned, transfer to a
saucepan and pour the tomato home base sauce. Cover and
allow to simmer.
4. Allow to cook for 15- 20 mins or until meat is cooked through.
5. Serve with rice, pasta or salad.

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