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vegetables

Recipes

Today’s Clean Eat – Feta, vegetable and rice bake

 

rice and feta bakeIngredients:

  • 2 1/2 cups medium brown rice
  • 1/3 cup grated parmesan
  • 2 eggs, lightly beaten
  • 2 tablespoons olive oil
  • 250g sweet potato, peeled, cut into 1cm cubes
  • 1 medium red onion, cut into thick wedges
  • 1 large zucchini
  • 125g cherry tomatoes, halved
  • 1/3 cup black olives
  • 100g feta cheese, crumbled

Method:

  1. Preheat oven 200°C/180°C fan-forced. Grease a 3cm-deep, 20cm x 30cm lamington pan. Line base and sides with baking paper, extending paper 3cm from edge of pan.
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  2. Cook rice according to packet directions. Transfer to a bowl. Set aside for 20 minutes or until cooled. Stir in parmesan and egg. Press rice mixture into base of prepared pan.
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  3. Place sweet potato and onion in a bowl. Add 1 tablespoon oil and season with salt and pepper. Toss to coat. Scatter potato mixture over rice base. Bake for 15 minutes or until onion is lightly browned. Remove from oven. Using a vegetable peeler, cut zucchini into ribbons. Top rice mixture with zucchini, tomato, olives and feta. Drizzle with remaining oil. Bake for 10 to 15 minutes or until vegetables are just tender. Stand in pan for 5 minutes. Cut into thick slices. Serve.

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I find this is best served with some fresh al dente broccoli and 0% fage greek yoghurt

rice and feta bake7

Bon appetite x

 

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Recipes

Stress-Free Snack Preparation

Stress Free Food PreparationStress-Free Food Prep

When you go to work if you do not spend that extra 20 minutes planning your food for the day – there is a high chance that your healthy eating will be scuppered. When we are hungry or our blood sugar levels are low – that is when healthy eating goes out the window.

Pret, Starbucks, EAT, M&S and all the other morning shops all provide breakfast, snacks and lunches are full to the brim with crap: refined sugar, simple carbs, high saturated fat and all kind of chemicals that send your body loopy when all it wants is some fuel for the day!

Refined sugar and simple carbohydrates spike your blood sugar which means you have huge highs followed by crashes – which lead you to want to eat more as you feel tired, sluggish and cannot concentrate. Starting your day with a cake is not the path to healthy living.

You need to make sure you have a solid clean breakfast, a healthy snack at the ready for eleven-sies, a yummy lunch and an afternoon snack to make sure you don’t fall victim to the cakes, sweets and Christmas snacks…yes that season has begun!

Load your desk with nuts, fruit, hummus and veggies to make sure that if hunger strikes you are prepared!

Healthy Eating Plan

Morning snack – Blueberries

Lunch – Tuna, Sweetcorn, half fat creme fraiche, salad and tomatoes

Afternoon snack – homemade hummus and carrot sticks

All the colours of the rainbow for a office day 

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