get-attachment.aspx.png

Gracie’s 7 Day Dinner Diary

Written By Gracie 

I love women’s health magazine. I love the feature they do on the last page called ‘my week on a plate’ where they get someone to write a food diary about their week. I find it really interesting reading about what other people eat and find it can be quite inspiring and motivating as well.

For that reason, I have decided to do a food diary on my evening meals for 7 days. I chose to do it this week because my boyfriend and I are trying to be extra good and have low/healthy carb, high protein meals. All the meals can be made in 30 minutes or under so there are no excuses. I hope it will give you some dinner inspiration and motivate you to eat well, showing you that healthy eating doesn’t have to be boring or complicated…it’s quick, easy and seriously delicious.

Monday:

Pan fried halibut on a bed of quinoa, pak choi and spinach

Pan fry the halibut in some olive oil and lime juice and place on a bed of quinoa with fresh thyme, pan-fried pak choi and spinach. I drizzled lime over everything and seasoned with Himalayan salt and lots of fresh black pepper.

get-attachment-2.aspx

Tuesday: 

Salmon Sashimi

This sashimi was put together by Charlie (the bf). It’s so easy to prep, no cooking involved. You need a fresh slab of salmon, which you chop into thickish chunks. We used tamari soya sauce to dip and wasabi paste and fresh ginger to accompany it.

get-attachment-1.aspx

Wednesday:

Lemon and parmesan chicken on a bed of kale and asparagus

I used cooked chicken (as it’s a lot quicker). I steamed the kale and asparagus. Then I pan-fried the chicken (just to heat it up as it’s already cooked) in coconut oil, a squeeze of lemon and grated about a tbsp of parmesan over while in the pan so it melts. I then garnished with a little more parmesan once it was all plated up.

get-attachment.aspx

Thursday:

Spicy tomato sauce with chicken, spinach and brown rice pasta

I fried a red onion in a pan then added a can of chopped tomatoes, black pepper, garlic paste, 1 chicken stock cube, 1/4 cup of water, herbs, cayenne pepper and hot chili powder. Simmer for about 20 minutes.  While the tomato sauce is cooking boil the pasta (see back of your pack for cooking times). I used cooked chicken (as it makes things a lot easier) and chopped it up then added it to the sauce after it had simmered for 15 mins along with the spinach. Once the pasta is ready, drain the water and add the pasta to the sauce, mix well. Serve and garnish with some basil, fresh tomatoes and parmesan. 

get-attachment.aspx

Friday:

Spiralized carrot, roasted chickpeas and warm pepper chicken salad.

Pour the chickpeas into a roasting tray and drizzle some extra virgin olive oil, Himalayan salt, black pepper, garlic paste and grate a little bit of parmesan. Pop in the over for about 15 mins at 180 degree C (fan). While the chickpeas are roasting grate or spiralize the carrot into a mixing bowl. Season with salt and pepper, fresh coriander, extra virgin olive oil, balsamic vinegar, lemon juice and mix well. Get a chicken breast and slice into small chunks. Cover with black pepper and a pinch of Himalayan salt then fry in a pan with some melted coconut oil. When the chickpeas are ready pour them into the carrot bowl, mix well then serve onto a plate. Once the chicken is ready place it around the carrot and garnish with a bit or fresh coriander and a lemon slice.

get-attachment-2.aspx

Saturday:

Asparagus and avocado, red quinoa maki

This sounds and looks complicated but really isn’t. Start by boiling the quinoa (see back of your pack for cooking times). While the quinoa is cooking steam the asparagus and chop the avocado. Get your sushi nori sheet ready (sushi nori is dried seaweed sheets). Once the quinoa is cooked, cover the sushi nori with a thin layer of it and sprinkle on the avocado and asparagus (don’t over fill because you won’t be able to roll it). Start to roll the sushi being quite firm so it all sticks. Use a sharp serrated knife to slice into chunks. Serve with some tamari soya sauce and wasabi (if you have it). 

N.B. I have written a whole blog post on making avocado maki, so go and check it out if you would like a step by step guide: https://squirrelsisters.wordpress.com/2014/11/28/avocado-maki-with-quinoa-the-easy-way/

get-attachment.aspx

Sunday:

Salmon with pesto on a bed of quinoa, spinach, red pepper and baby plum tomatoes

I covered the salmon in pesto (I used ‘Mr Organics’ pesto) then placed a few slices of lemon on the top and popped it in the oven for about 15-20mins. While the salmon was cooking I boiled the quinoa (see back of your pack for cooking times). In a separate pan I melted some coconut oil and fried the red pepper for about 10 mins then added the tomatoes and spinach. When the quinoa was ready, I added it to the vegetable pan with a bit of garlic paste, lemon juice and tamari soya sauce. I mixed everything together then poured it onto a plate. I then placed the salmon filet on top and served.

get-attachment.aspx