HELLO SPRING: Vibrant and healthy!

If spring has a flavour, it’s vibrant, colourful, healthy and fresh! We can’t wait to fill your plates with bright taste packed vegetables and fruit. Eating seasonally means choosing fruits and vegetables that are in their peak in terms of flavour or harvest. Fresh, local fruits and vegetables are a much healthier option, buying in season reduces damage to the environment and helps to support our local farmers and producers. And that’s exactly what we are all about! My Foodie Box meal-kit delivery service is proudly Perth owned and operated. We’re committed to providing the best WA produce, preservative and hormone-free meats and sustainably sourced seafood from suppliers we trust. We exclusively work with WA local farmers who raise their animals sustainably and ethically. Here’s 8 delicious and healthy farm to foodie spring recipes to help chase away the winter blues and add some vibrant spring colours to your diet.

 

 

Apples are delicious, they are nutritious and a handful may even help keep doctor away! Apples are packed with vitamin C that boosts immunity and they consist of healthy polyphenol antioxidants that are essential for overall health. 

LEMONY FISH BITES WITH APPLE SALAD AND CREAMY HONEY DRESSING

(Family favourite, medium level, 35 mins)

Get your daily Omega-3 fix with our delicious lemony fish bites. Lightly crumbed in a lemon crumb with sweet potato chips and spring apple salad on the side. Bon Appetit!

INGREDIENTS:

Fish fillets, coleslaw, yoghurt, lemon, apple, honey, apple cider vinegar, dijon mustard, garlic powder, sweet potato, breadcrumbs, plain flour (pantry), eggs (pantry), olive oil (pantry), pepper (pantry), salt (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 5.0 g | CARBS 83.1 g | PROTEIN 37.1 g | SALT 0.5 g | ENERGY 2355 kJ / 563 kcal

 

 

Carrot is a root vegetable often claimed to be the perfect health food. It is crunchy, tasty and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium and antioxidants. 

PAPRIKA CHICKEN WITH CORN MILLET AND CRUNCHY PEA AND CARROT SALAD

(Dairy free, gluten free, easy to make, 35 mins)

Flavousome paprika chicken, crunchy & fresh salad and wholesome corn millet. This recipe can’t do any wrong, not to mention it’s easy to cook in just 35 minutes!

INGREDIENTS:

Rocket, chicken stock paste, garlic powder, carrot, millet, apple cider vinegar, seeded mustard, honey, spring onion, dried oregano, dried thyme, smoked paprika powder, garlic powder, onion, sugar snap peas, corn, chicken tenderloin, olive oil (pantry), pepper (pantry), salt (pantry), balsamic vinegar (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 8.0 g | CARBS 85.4 g | PROTEIN 52.1 g | SALT 0.5 g | ENERGY 2355 kJ / 563 kcal

 

 

Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They may also lower the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer and diabetes.

MUSHROOM AND LENTIL TACOS WITH ROASTED PUMPKIN

(Vegetarian, easy to make, 35 mins)

Not only is this meal healthy and easy to make, but it is also a pure delight with every mouthful. Mushrooms, lentils and Chef Yuki’s amazing taco seasoning go perfectly with the roasted pumpkin in these tacos! DELICIOUS!

INGREDIENTS:

Mushrooms, lentils, pumpkin, tortillas, sour cream, tomato, onion, parsley, coriander, tomato paste, stock paste (veg), GF soy sauce, Mexican spice mix, honey, garlic granules, cumin seeds, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 20.9 g | CARBS 105.9 g | PROTEIN 28.5 g | SALT 1.9 g | ENERGY 3130 kJ / 748 kcal

 

 

Asparagus is a spring vegetable that’s packed with nutrition. One cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Potassium is good for blood pressure and asparagus also contains a compound called asparaptine, which helps improve blood flow and in turn helps lower blood pressure.

ALMOND CRUSTED PORK SCHNITZEL WITH SPRING VEGGIES AND LEMON BUTTER SAUCE

(Gluten free, dairy free, medium level, 35 mins)

Zesty spin on a family favourite. This almond crusted pork schnitzel is perfectly accompanied by delicious fresh spring veggies coated in a decedent lemon butter sauce. Serve and enjoy!

INGREDIENTS:

Pork schnitzel, sweet potato, carrot, sugar snap peas, asparagus, lemon, white wine, garlic powder, dijon mustard, dried thyme, almond, eggs (pantry), unsalted butter (pantry), olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 20.2 g | CARBS 45.0 g | PROTEIN 50.9 g | SALT 0.4 g | ENERGY 2581 kJ / 617 kcal

 

 

Bok choi, also called Chinese cabbage is highly nutritious. It’s packed with fiber, vitamins, minerals and antioxidants but is very low in calories and carbohydrates. It’s easy to prepare and makes a tasty addition to soups and stir-fries.

VIETNAMESE NOODLE SOUP WITH PORK MEATBALLS

(Gluten free, dairy free, easy to make, 30 mins)

Can you get much better than a tasty broth? This heartwarming Vietnamese noodle soup is just what the Doctor ordered. With chef Yuki’s delicious broth, Asian spring vegetables and pork meatballs.

INGREDIENTS:

Pork mince, noodles, ginger, lime, red chilli, lemongrass, carrot, bok choi, shallot, coriander, kaffir lime leaves, coriander seeds, fish sauce, sesame oil, GF soy sauce, stock paste, cloves, star anise, cinnamon stick, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 16.1 g | CARBS 90.9 g | PROTEIN 53.7 g | SALT 2.3 g | ENERGY 3136 kJ / 750 kcal

 

 

Sweet corn has a very high fibre content! And as we already know, dietary fibre is important for our health: it aids digestion, it can decrease the risk of heart disease, strokes, type 2 diabetes and bowel cancer. On top of that, fibre helps you stay fuller for longer!

VEGAN CHILLI WITH SWEET CORN, AVOCADO, LIME PICKLED ONION

(Gluten free, vegan, spicy, easy to make, 30 mins) 

Who doesn’t love a tasty chilli and the addition of textured vegetable protein is next level! This dish will not disappoint! Served with sweet corn, avocado and lime pickled onion, this is one delicious dinner! Enjoy!

INGREDIENTS:

Textured vegetable protein, red kidney beans, tinned tomato, red capsicum, red onion, sweet corn, avocado, lime, green chilli, coriander, quinoa, coconut yoghurt, cayenne pepper, garlic powder, caraway seeds, smoked paprika powder, cumin seeds, tomato paste, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 22.7 g | CARBS 135.5 g | PROTEIN 67.6 g | SALT 0.7 g | ENERGY 4416 kJ / 1055 kcal

 

 

Snow peas are known for their high vitamin C, vitamin K and fiber content offering various health benefits, including reduced heart disease risk, improved blood pressure control gut health and weight loss.

BLACK PEPPER BEEF AND SNOW PEAS STIR-FRY WITH JASMINE RICE

(Dairy free, spicy, medium level, 30 mins)

Fancy spicing up your mid-week? Our black pepper beef stir-fry is the dish for you! Served on a bed of fluffy jasmine rice this dish is tasty!

INGREDIENTS:

Beef strips, green capsicum, tomato, snow peas, onion, spring onion, ginger, garlic, jasmine rice, sesame oil, black pepper, arrowroot, shaoxing wine, garlic powder, oyster sauce, GF soy sauce, olive oil (pantry), salt (pantry), pepper (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 15.1 g | CARBS 96.5 g | PROTEIN 54.5 g | SALT 0.8 g | ENERGY 3323 kJ / 794 kcal

 

 

Broccoli is a good source of fibre and protein and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and B vitamins including folic acid – all the good stuff! 

SESAME CRUSTED SALMON WITH SAUTEED SPRING VEGGIES AND MISO DRESSING

(Gluten free, dairy free, medium level, 30mins)

With chef Yuki’s handy tips we can ensure you cook your salmon to perfection – every time! This dish is packed with flavour and looks absolutely amazing on the plate! Enjoy!

INGREDIENTS:

Salmon, carrot, purple carrot, broccoli, spring onion, sesame seeds, garlic powder, honey, ginger,  GF soy sauce, sesame oil, tahini, miso paste, brown rice, olive oil (pantry), pepper (pantry), salt (pantry), balsamic vinegar (pantry).

NUTRITIONAL VALUE PER SERVING:

FAT 32.2 g | CARBS 92.6 g | PROTEIN 48.2 g | SALT 0.7 g | ENERGY 3650 kJ / 872 kcal

 

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