Session 3: New Year's Resolution, eating healthy!

Ben Folami’s chilli chicken salad

I love this Thai-inspired chicken salad with its protein, veggie and flavour hit! Serves 4-6.

Ingredients

For the marinade

• zest and juice 3 limes
• 3 tbsp fish sauce
• 3 tbsp soft light brown sugar
• 2 hot red chillies , thinly sliced
• 1 tbsp extra virgin olive oil
• 2 garlic cloves , crushed
• 1 tsp turmeric
• handful coriander stems, finely chopped
• 8 chicken leg or thigh pieces, skin on

For the salad

• bunch spring onion , shredded lengthways
• ½ cucumber , halved, deseeded and cut into long strips
• 200g baby tomato , halved
• handful coriander
• handful Thai basil leaves
• 2 ripe avocados , sliced
• handful toasted cashews or peanuts

Method

STEP 1

Whisk together the lime zest and juice, fish sauce, sugar and chillies until the sugar dissolves. Pour 1/3 of this mix into a bowl, add the oil and set aside (this will be the dressing). Put the remainder into a large food bag with 1 tsp salt, the garlic, turmeric and coriander stems. Slash each piece of chicken down to the bone a few times, then add to the marinade and squish it around well in the bag. Chill for at least 2 hrs, or ideally up to 24 hrs.

STEP 2

Heat oven to 180C/160C fan/gas 4 (if barbecuing, get the coals ready). Lift the chicken from the marinade and into a roasting tin. Roast for 30 mins until cooked through but not yet completely tender.

STEP 3

If you’re barbecuing, transfer the chicken from its tin to a hot barbecue for 10 mins more, turning once crisp (otherwise continue roasting in the oven). Spread the spring onions, cucumber and tomatoes over a platter, add the chicken, then finish with the herbs, avocados, nuts and dressing.

Casey Dumont’s pan-fried salmon

Salmon cooked this way is a super easy, super tasty way to get those important omega 3’s into your diet. You can serve this with carbs like potatoes or steamed veggies. Serves 2

Ingredients

• 2 x 150g salmon fillets (about 4cm thick), skin on
• ½ tbsp olive oil
• 20g unsalted butter
• ½ lemon, juiced

Method

STEP 1

Generously season the salmon fillets with salt and pepper. Put the oil and butter in a non-stick frying pan over a medium heat, swirling around the pan until melted and foaming, then turn up the heat. Once the butter starts bubbling, add the salmon fillets to the pan, skin-side-down, and fry for 3 mins until crisp. Flip the fillets over, lower the heat and cook for 2 mins more, then drizzle with the lemon juice. Transfer the salmon to a plate and baste with any of the buttery juices left in the pan.

Chris Ikonomidis’ muesli and goji bliss balls

There little morsels of joy are a great snack that I add to Greek yoghurt at home or take with me to the airport when I travel. Makes 20

Ingredients

• 1 1/2 cups fruit and nut oven-baked muesli
• 12 (1/2 cup) soft and juicy figs, roughly chopped
• 1/2 cup almond spread
• 1/4 cup goji berries
• 1 tbsp honey
• 1/4 tsp ground cinnamon

Method

STEP 1

Place museli, figs, almond spread, goji berries, honey and cinnamon in a food processo. Process until well combined and a coarse mixture forms.

STEP 2

Press and roll level tablespoons of mixture into balls. Place on plate. Refrigerate for 20 minutes or until room temperature.

Lia Privitelli’s Dairy-free chocolate avocado mousse

Although the snack feels cheeky, this desert is a great alternative to the regular chocolate mouse that’s full of sugar. Serves 6

Ingredients

• 100g dark chocolate (70% cocoa), broken into pieces
• 400g ripe avocado flesh
• 125ml (1/2 cup) coconut cream
• 70ml (3 1/2 tbsp) honey
• 35g (1/3 cup) raw cacao powder
• 125g raspberries, to serve
• 1 tbsp chopped pistachios
• Fresh mint leaves, to serve

Method

STEP 1

Place the chocolate in a microwave-safe bowl. Microwave on Medium, stirring every minute, for 1-2 minutes or until melted and smooth. Set aside.

STEP 2

Process the avocado, coconut cream, honey and cacao powder in a food processor or high-powered blender, scraping down the side with a spatula occasionally, until smooth.

STEP 3

Add the melted chocolate to the avocado mixture and process until combined. Spoon the chocolate avocado mousse into 6 serving glasses. Chill in the fridge for 30 minutes or the freezer for 10 minutes. Top with raspberries, chopped pistachios and mint leaves to serve.

Archie Thompson’s Feta and Watermelon salad

Nothing says summer more to me than watermelon. This amazing salad brings sweet and salty together in a fresh hit of flavour. Serves 4

Ingredients

Dressing

• 2 tablespoons extra-virgin olive oil
• 3 tablespoons lime juice
• ½ garlic clove, minced
• ¼ teaspoon sea salt

For the salad

• 5 cups cubed watermelon
• 1 heaping cup diced English cucumber
• ¼ cup thinly sliced red onions
• ⅓ cup crumbled feta cheese
• 1 avocado, cubed
• ⅓ cup torn mint or basil leaves
• ½ jalapeño or serrano pepper, thinly sliced, optional
• Sea salt

Method

STEP 1

Make the dressing: In a small bowl, whisk together the olive oil, lime juice, garlic and salt.

STEP 2

Arrange the watermelon, cucumber, and red onions on a large plate or platter. Drizzle with half the dressing. Top with the feta, avocado, mint, and serrano pepper, if using, and drizzle with remaining dressing. Season to taste and serve.