HEALTHY EATING THAT’S HASSLE FREE
Be back to school asthma ready

HEALTHY EATING THAT’S HASSLE FREE

January and back-to-work spells healthy eating if nothing else. After the over-indulgence that occurs during the holiday season, we’ve got ourselves into the ‘let’s look after ourselves’ frame of mind. Working 9-5 requires lunch inspiration to get you through the days, weeks and months before that next holiday period.

You need brain food, but brain food that’s devoid of anything remotely boring, and in usual ENJO style we need to be thinking zero waste, wholesome foods.

Imploring our ENJO Ambassador and Natural Cook Matt Stone to come up with a delicious, yet healthy recipe you’ll love is our go-to…but this time we have a wholesome lunch recipe with a twist.

Matt has created a recipe that’s super quick and easy, a recipe that can work just as easily for one person as it can for 10; and because we want to encourage zero waste, this layered poached chicken and rice bowl can easily be customised to suit the flavours you love, to add an extra helping of goodness, or…to use up ingredients that might otherwise go to waste.

LAYERED POACHED CHICKEN AND RICE BOWL

Poaching meat is a delicate and healthy way of cooking, it’s also super easy. The addition of brown rice to this dish adds a great source of fibre and flavour. Matt’s original recipe includes kimchi, a traditional Korean side dish made up of fermented seasoned cabbage in a combination of brine, garlic, scallions and ground pepper, The Kitchn have a great easy Kimchi recipe if you’re interested in making your own.

The flavour combination of the recipe works perfectly as a fresh and fragrant lunch as it is, but also lends itself to adaptation, maybe kimchi is not your thing, feel free to mix it up!

Check-out Matt’s recipe here, and see our culinary customisation inspiration below!

INGREDIENTS

Chicken breast
Brown rice
Avocado
Kimchi
Cucumber
Olive oil
Flour
Sea salt
Fresh mint
Coriander
Lime

METHOD

Poach the chicken in one litre of water for 10 minutes

While the chicken is cooking, cook your brown rice as per the cooking instructions

Once the rice is cooked, add this to the bottom of your bowl

Slice the poached chicken and place on top of the rice

Slice open your avocado and scoop out the flesh straight into your bowl

Add kimchi and sliced cucumber

Drizzle with olive oil for flavour and to bind the ingredients

Season with salt, fresh mint and coriander

Squeeze the juice with half a lime

CUSTOMISE IDEAS

For a change of flavour, increase in goodness… or to reduce waste and use up any veggies you may have leftover, replace the kimchi and why not try-out these flavour combination alternatives.

SPINACH, ZUCCHINI AND FETA

Spinach is available all year round and it’s an extremely rich source of iron, which plays a central role in the function of our red blood cells that transport oxygen around the body. Essentially, maintaining a good level of iron helps restore energy and increase vitality1. Add grilled zucchini or even eggplant and a little fetta for a delicious, but healthy flavour combination.

BAKED RED ONION AND BUTTERNUT SQUASH

Onion has long been known as a medicinal plant, they contain vitamins and minerals essential to a healthy diet and are a good source of folic acid2. Butternut squash contains nearly half your dose of vitamin C, helping boost your immune function and reduce inflammation3. Cut the onion into wedges and dice the squash into small cubes, bake with a little olive oil, salt and pepper until soft.

CARROT AND CORIANDER

A classic flavour combination, carrots are high in beta-carotene, an antioxidant that our body converts to vitamin A, and coriander is a great source of dietary fibre, manganese, iron and magnesium as well4. For a fresh addition, grate raw carrot and toss with coriander leaves.


REFERENCES