Roast Vegetable Salad with Chicken, Nut & Seed Chocolate Bark, Bliss Balls & Chia Jam

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This week I extended meal prep to an hour and a half. And did 4 meals for lunches plus our treats for the fridge as well. We love bliss balls around here for snacks and lunchboxes, and I also decided to experiment and make a nutty chocolate bark full of goodness. It turned out amazing!

First up -

Roast Vege Salad with Chicken Breast & Lemon Mustard Dressing
Makes 4 meals

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3 x chicken breasts
1/4 pumpkin
1 kumara
1 red onion
2 zucchini
2 x coloured capsicum (I used red and yellow - eat the rainbow!)
Corn kernals
1/2 bag baby spinach

To make the salad, chop all veges in similar size and line roasting tray in a single layer. Toss olive oil through veges and season. Bake for roughly 25 mins.

For the chicken, bake as preferred - I like to coat chicken breast with dukkah! Bake for 30 mins.

Once vegetables have cooled, toss through corn and spinach. Places equal amounts in your Tupperware and slice chicken evenly to place on top.

For lemon dressing, combine:

Juice of 1 lemon
1TBS whole grain stone mustard
2 TBS olive oil
1 TBS mayonnaise

Mix with a fork for a minute or until comes together.

Drizzle over salad before storing in fridge for up to 5 days, or freezer for 2 months

Chia Jam

Chia jam is one of the quickest and easiest things you can do to make a small change in your diet to reduce sugar for your family. Ditch sugar laden jams for this recipe which just uses natural sugars of the berries or fruit. This week I used plums from our orchard that had been boiled down, but raspberry is a firm fave in our house.

1.5 cups berries
1-2 cup chia seeds
*maple if sweetener needed

Heat berrris on stovetop in a pot until broken down, use a masher to squash them! Once heated, add your chia seeds and maple (if using), stir and place into a jar. Store in fridge to set. Keeps for up to a week.

Nut & Seed Chocolate Bark!

This delicious chocolate deserved a post all of it’s own, CLICK HERE.

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Cacao Crunch Bliss Balls

This week I totally cheated and got a bliss ball mix from Clean Mixes. The wholesome co also have some great prep mixed blends you can buy. If you’re short on time these mixes are fab.

These are the Cacao Crunch flavour and I added in extra pumpkin seeds plus some crushed almond and buckwheat. Wherever possible I add extra bits and pieces that up the nutritional content of foods.

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Dukkah Crusted Chicken

Crunchy, crispy chicken paired with stir fried veges for the win! Super easy & filling. What’s not to love? You can mix it up with any veg that you love.

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Shopping List to make 6 x lunches or dinners:

1 x jar dukkah
3 x large free range chicken breasts
2 x zuchini’s
2 x red capsicum
1 x red onion
2 x purple kumara
1/2 pumpkin
1 head broccoli
1 can corn kernals
Fresh baby spinach

Staples:
Olive oil, butter or olivani (if dairy free) plus seasoning

Prep:

  1. Preheat your oven to 180 degrees & line a baking tray with baking paper

  2. Prepare your chicken by slicing through the middle to make two x chicken steaks

  3. Place your dukkah on a plate and crust your chicken with it, set aside

  4. Roughly chop your kumara and pumpkin into 2cm cubes, place on a tray and bake in the oven for 25 minutes

  5. While the root vegetables are roasting, prepare your remaining veges to be stir fried. You can opt to just roast everything if you want to save time.
    I stir fry the brocoli, onion, capsicum and zuchini.

  6. Heat a drizzle of oil in a pan and stir fry your remaining vegetables (start with capsicum and onion, add the zuchini when the others are almost done). Set aside when done.

  7. Heat a little more oil in your pan, and brown the chicken for 2 minutes each side

  8. Once browned and sealed, place your chicken on an oven tray, they will need cooking for approx 10-12 minutes

  9. In your lunch containers, place some roast veges in the bottom, plus some of the stir fry veges. Add some fresh corn, spinach and lastly your cooked chicken.

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Wild Salmon, Asparagus & Broccoli Bowls

Fresh, in season, simple and delicious. This is very easy and quick to prep.

For the Salmon

Shopping List:

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3 fillets of salmon from the deli that will easily cut in half. Choose NZ deli salmon if you can, should be around $30 a kilo.
1 bag Israeli couscous (can be swapped out for rice or quinoa)
1 bunch asparagus
1 head broccoli
Fresh baby spinach
1 x lemon

Staples:
Olive oil, butter or olivani (if dairy free) plus seasoning

Prep:

  1. Preheat your oven to 180 degrees & line a baking tray with baking paper

  2. Dab your salmon with a paper towel to reduce moisture and drizzle with olive oil & season with salt and pepper. Cook in the over for 10-12 minutes, depending on the thickness of the salmon. It is done when it starts to flake and is no longer opaque inside.

  3. Cook your couscous per the instructions, once boiling, cooks for roughly 7 mins.

  4. Roughly chop your asparagus and broccoli

  5. In a pan, heat a drizzle of oil with roughly 1 TBS of butter or olivani (the oil will stop the butter from burning), once getting hot, add your asparagus and brocoli.
    Pan fry for 5 minutes or until reached preferred tenderness

  6. When the couscous is finished cooking, season well with salt and pepper, add some zest of a lemon and add a squeeze lemon juice as well to add flavour.

  7. When everything is done, add your lemon couscous, spinach, green veges, salmon & a wedge of lemon into containers and store in fridge for up to a week.

This weeks prep also included  * roasting a mix of kumara, red onion & beetroot to add to salads for dinners or lunches * Pita chips for Aiden’s lunch box (cut up wholegrain pita bread, drizzle with oil, season and  bake for 6 minutes * blueberry chia jam

This weeks prep also included
* roasting a mix of kumara, red onion & beetroot to add to salads for dinners or lunches
* Pita chips for Aiden’s lunch box (cut up wholegrain pita bread, drizzle with oil, season and
bake for 6 minutes
* blueberry chia jam