Well » Recipes
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Find all the detailed recipes of some delicious foods like burrito bowls, easy veggie pasta, antioxidant-packed stir fry, roast vegetable & quinoa lunch salad, berry smoothie bowl, and many more! Well is a Dietetic clinic in Gisborne, NZ offering face-to-face consultations in Gisborne.
Well » Recipes
1y ago
This recipe is SO delicious and SO easy. It uses cream so isn’t the healthiest pasta but we’ve added in some veggies to make the meal more nutritious. Enjoy!
Creamy Sundried Tomato Tortellini
Ingredients
400g fresh pre made pasta (we used Pasta Vera)
3 cloves of garlic, diced
1-2 chicken breasts, diced (optional)
1 courgette, sliced
Handful of button mushrooms, sliced
Handful of baby spinach
300mL cream
1 x small sundried tomato dip
50g grated parmesan cheese
Method
Bring a large pot of salted water to the boil. Once the water is boiling, add pasta and cook to packet instructions.
Cut c ..read more
Well » Recipes
1y ago
This recipe is so delicious, light and really easy to make.
Fresh Vietnamese Pork Meatball Salad
Ingredients
Meatballs:
500g pork mince
2Tbsp chopped chives
2 cloves of garlic
2cm ginger
1tsp sesame oil
Salt and pepper
Salad:
1/4 purple cabbage, thinly sliced
1 carrot, grated or cut fine
2 bok choy or a handful of kale, thinly sliced
2 radish, thinly sliced
Rice or vermicelli noodles
Sesame seeds
Dressing:
2Tbsp lime juice
2Tbsp rice vinegar
1/4 cup soy sauce
1/4 cup oil
1Tbsp white sugar
1 garlic clove
2tsp chilli (optional)
Method
Mix meatball ingredients in a bowl, and shape into sma ..read more
Well » Recipes
1y ago
Iron boosting bulgur wheat, roast vege and lamb salad
Did you know coupling iron rich foods with foods high in vitamin C increases iron absorption by almost 70%! This is especially important for those with low iron or at risk of low iron (menstruating women, pregnant and breastfeeding women, young children, teenagers, athletes, vegetarians and vegans).
Red capsicum is an excellent source of vitamin C to couple with high iron foods as it contains 240mg vitamin C compared to an orange which only contains 46mg!
We've created a roast veggie, lamb and bulgur wheat salad with a red capsicum sauce t ..read more
Well » Recipes
1y ago
Corn and Veggie Packed Fritters
These are so tasty and a great family friendly meal. I had leftover roast pumpkin when I made these so threw that in too!
Ingredients
1 carrot grated
1 zucchini grated (squeeze excess water out)
2 spring onions, finely chopped
1 can of corn kernels (drained and rinsed) OR 1 cup frozen corn
1/2 block feta, cut into small cubes (optional)
Handful of finely chopped herbs e.g. Italian parsley, basil or chives
2 eggs
1/2 cup flour
1tsp baking powder
1/2 cup milk
Salt and pepper
Extra virgin olive oil
To serve:
Avocado - mashed
Lemon / lime
Sour cream / plain unswe ..read more
Well » Recipes
1y ago
DC’s Orzo Salad
This salad is super quick and easy to make, and delicious alongside any form of protein (fish, lean steak, salmon, chicken). We made this salad for a group and DC loved it (not Daniel Carter!). Serves four.
Ingredients
1 cup orzo
1 broccoli
1 courgette
Juice of 1 lemon
1 small pesto dip
Large handful of baby spinach / greens
1/2 cup grated or shaved parmesan
Mixed seeds to top (sunflower, pumpkin, sesame seeds)
Method
Boil a large pot of salted water. Once boiling, add orzo to cook. Cook for 5-10 minutes until soft. Drain in a sieve and drizzle a little olive oil through t ..read more
Well » Recipes
1y ago
Ingredients
Raspberry Chia Coulis
Enjoy on pancakes, with yoghurt, on muesli or cereal, or on ice cream.
Ingredients
500g packet of frozen raspberries
1/4 cup chia seeds
2Tbsp white sugar
4Tbsp water
Method
Add all ingredients to a pot and bring to the boil
Simmer, stirring occasionally for about 15 minutes until it thickens slightly
Transfer to a jar and refrigerate for up to a week ..read more
Well » Recipes
1y ago
Ingredients
Veggie Packed Frittata
This recipe is great to make for easy work lunches.
4-5 medium potatoes, cut into cubes
Olive oil
12 free range eggs
1/2 cup wholemeal flour
1 cup of milk
1 courgette, grated and excess water squeezed out
1 packet of cherry tomatoes, halved
2 handfuls of baby spinach / silverbeet
1 onion, diced
1 cup of grated edam cheese
Method
Boil a pot of salted water.
Cut potatoes. Add to boiled water and cook until just soft. Drain.
Preheat the oven to 180degrees.
Grease a large oven dish with olive oil.
Chop and prepare vegetables.
Break eggs into the gr ..read more
Well » Recipes
1y ago
Dumplings:
Dumplings with Slaw
Dumplings are so fun to make, especially if you have friends coming over you can get everyone involved. Dumpling wrappers are usually found in the fridge section of supermarkets, by the dips, tofu and salamis. If you can’t find them at the supermarket try your local Asian supermarket.
Ingredients
Small packet of pork mince
2 cloves of garlic, crushed and chopped finely
3cm ginger, chopped finely
1tsp sesame oil
2tsp soy sauce
Bunch of chives (chopped small with scissors)
1 packet of dumpling wrappers
Soy sauce to serve
Slaw:
1/4 purple cabbage, thinly sliced
1 ..read more
Well » Recipes
1y ago
Ingredients
Easy Veggie Pasta
A super easy yet tasty weeknight (or weekend!) meal. Great for leftovers too.
Any type of pasta
2 cloves garlic, crushed and cut small
1 broccoli, cut into small florets
250g button mushrooms, sliced
2 handfuls of baby spinach (half a bag)
1 can of crushed tomatoes
1 can of brown lentils, drained and rinsed
1 cup grated edam cheese
Optional toppings: pumpkin and sunflower seeds
Method
Boil pot of salted water and cook pasta.
Chop vegetables.
Heat extra virgin olive oil in a fry pan on medium - high heat.
Add garlic, broccoli and mushrooms to the fry pa ..read more
Well » Recipes
1y ago
Antioxidant packed stir fry
An easy weeknight meal that takes just thirty minutes to whip up. It’s packed with bright and dark vegetables which are antioxidant rich. Feel free to use any veggies or meat you have available to you - it really is a ‘throw in what you have’ kind of dish.
Ingredients
Lean protein (one tofu block, 2 chicken breasts, 2 lean beef or pork steaks, ~400g prawns).
1 onion
1 broccoli, cut into small florets
1/2 yellow capsicum, sliced thin
Two handfuls of mushrooms, sliced
2-3 radish, cut into thin slices
1 carrot, cut into thin slices
1/4 purple cabbage
2 bok choy, cut ..read more