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.