Week Of Nourishing Balanced Bowls

EBOOKS https://tishwonders.co.uk SOCIAL MEDIA: instagram.com/tishwonders CONTACT: [email protected] MONDAY – Creamy Pesto Butter Beans, Roasted Aubergine & Honey Thyme Halloumi Bowl CREAMY PESTO BUTTERBEANS: 300g cooked butter beans 50g fresh basil (a few extra leaves for serving) 10 fresh mint leaves (a few extra leaves for serving) 1.5 tbsp. Greek yogurt 1 tbsp. light tahini ½ tsp lemon zest 3 tbsp. lemon juice 5 tbsp. extra virgin olive oil ½ tsp. ground coriander salt & black pepper ROASTED AUBERGINE: 1 aubergine 5 tbsp. extra virgin olive oil 1 tsp. cumin powder ½ tsp. ground coriander 1 tsp. oregano 1 tsp. garlic powder salt & black pepper HONEY & THYME HALLOUMI: 200g halloumi 1 juicy lemon 3 sprigs fresh thyme 1 tsp. honey olive oil (to cook) TUESDAY - Tuna, parmesan chickpeas, roasted sweet potatoes, salsa verde, kale & avocado bowl ROAST SWEET POTATOES: 1 medium sweet potato 1 tsp. cumin powder ½ tsp. cinnamon powder Salt 2 tbsp. extra virgin olive oil Parmesan chickpeas: 100g cooked chickpeas 30g parmesan (grated) 1 tsp. Italian mixed herbs 1 tsp. garlic powder 2 tbsp. extra virgin olive oil salt & black pepper TUNA: 150g canned tuna 20g dill 2 tbsp. yogurt ½ tsp. Dijon mustard ¼ red onion 2 tbsp. extra virgin olive oil 2 tbsp. lemon juice salt and black pepper SALSA VERDE: 40g fresh basil 15g fresh parsley 2 anchovies 1 garlic cloves ½ small shallot 2 tbsp. lemon juice ¼ tsp. chilli flakes 1 tsp. capers 50 ml extra virgin olive oil salt & black pepper Steamed kale: 70g cavolo nero WEDNESDAY - Chicken, red cabbage mango slaw, roasted broccoli, curry yogurt tahini and rice bowl RED CABBAGE MANGO SLAW: 1/4 red cabbage ½ ripe mango ¼ tsp. fresh chiili 1 tbsp. apple cider vinegar 1 tbsp. extra virgin olive oil salt ROASTED BROCCOLI: 200g broccoli 1 tsp. garlic powder salt extra virgin olive oil CURRY YOGURT TAHINI: 1/3 cup yogurt 1/3 light tahini 1 tbsp. cumin 1.5 tsp. curry powder ½ cup water 1tsp. maple syrup Salt & black pepper 1 tbsp. lime juice RICE: 1 cup cooked white rice THURSDAY - Teriyaki Tempeh & Spicy Almond Butter Dressing Bowl: 150g mange tout 280g cooked quinoa TERIYAKI TEMPEH 200g tempeh 2-3 tbsp. teriyaki sauce Oil of choice (to fry tempeh) SPICY ALMOND BUTTER DRESSING 2 tbsp. smooth almond butter ¼ tsp chilli 1 inch thumb ginger ½ tsp. maple syrup or honey 1 tsp. tamari 1 tbsp. lime juice 3-4 tbsp. water ORANGE & SESAME CARROT SALAD 2 carrots 1 spring onion 1 tbsp. orange (juice) 1/2 tbsp. rice vinegar 1 tsp. sesame seeds salt FRIDAY - Black Bean Cumin Quinoa, Chilli Buttered, Corn, Cherry Tomato Salsa, Griddled Aubergine Bowl BLACK BEAN & QUINOA: 1.5 cup cooked quinoa 2 spring onions (chopped) ½ red pepper (diced) 100g cooked black beans 40g fresh coriander Cumin dressing: 1/3 cup extra virgin olive oil ½ lime (juice) ½ tsp. cumin powder 1/8 tsp. cayenne pepper salt & black pepper CHILLI BUTTERED CORN: 2 corn on the cob 1 spring onion 25g butter ½ chilli (vary depending on spice) 20g fresh coriander 1 tsp. garlic powder Salt CHERRY TOMATO SALSA: 220g cherry tomatoes 1 small red onion 20g coriander (roughly chopped) 1/2 jalapeño (remove seeds) 1 garlic clove (minced) ½ tsp. chipotle paste 1 lime (juice) 2 tbsp. extra virgin olive oil Salt ROASTED AUBERGINE: 1 aubergine 1 tbsp. garlic powder 1 tbsp. cumin seeds ½ tsp. smoked paprika sea salt & black pepper 3 tbsp. extra virgin olive oil