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Menu Monday – Casual, Healthy Dinner

15 September 2014
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Healthy Dinner

We’re kicking off a new JSHealth weekly feature with a simple but elegant meal that anyone (yes, even you!) can create. A casual, healthy dinner menu to kick off the week never tasted so good.

On tonight’s menu?

  • Starter: Carrot and Cumin Soup
  • Main Dish: Asian-style Snapper on Cauliflower Puree
  • Side Dishes: Steamed Broccolini + Fresh Green Salad
  • Healthy Dessert: Berry Froyo

Carrot and Cumin Soup


  • 1.5 kg carrots, finely chopped
  • 1 cup activated cashews
  • 120 ml olive oil
  • 1 tsp cumin seeds
  • 1 onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 2 litres vegetable stock
  • 1 tsp Celtic sea salt
  • Finely grate rind and juice of 1 lemon
  • Sprinkle of parsley


  1. Preheat oven to 220C.
  2. Scatter carrot onto two baking trays lined with baking paper. Drizzle with 1/3 of the oil, season to taste, toss to combine and roast, turning occasionally, until golden (20-25 minutes). Set aside.
  3. Heat remaining oil in a large saucepan over medium heat. Add onion and garlic and saute until tender (5-7 minutes).
  4. Add cumin, coriander and salt, stir until fragrent (1-2 minutes), add stock and bring to a simmer, then add roast carrot and cashews.
  5. Blend in a hand-mixer until smooth. Season to taste with freshly ground pepper, sea salt and lemon juice. Scatter with lemon rind and parsley.
  6. Optional: top with Greek yoghurt to serve.

Asian-style Snapper


  • 4 snapper fillets
  • 1/2 cup tamari (soy sauce alternative – less sodium)
  • 1 tbsp sesame oil
  • 1 tsp fresh grated ginger
  • 1 tbsp dijon mustard
  • 1 tbsp honey
  • 1/4 cup thinly sliced shallots
  • Juice of 1 lemon


  1. Whisk the marinade ingredients in a bowl.
  2. Marinade the fillets for up to 30 minutes, then remove and reserve left over marinade.
  3. Line a baking sheet with foil and place a wire rack over top. Spray the rack with nonstick spray.
  4. Preheat the broiler in your oven. (Or preheat your grill, etc if you prefer to use something else.)
  5. Put into oven and bake for 15-20 minutes until the fish flakes easily with a fork.
  6. Remove from oven, add remaining marinade and sprinkle more shallots.

Cauliflower Puree

  • 1 medium cauliflower
  • 1 medium onion, roughly chopped
  • 2 cups vegetable stock
  • 1/2 cup almond milk
  • 3 tbsp walnuts, crushed
  • 1 tsp Himalayan salt and pepper to taste
  • 1 tsp paprika
  1. Trim the cauliflower of outer leaves and break into small florets. Place the cauliflower, onion and stock in a large saucepan.
  2. Bring to the boil, cover and simmer for about 15 minutes, or until soft.
  3. Add milk and 2 tbsp. walnuts.
  4. Puree using a food processor or hand blender until smooth. Add extra water if it is too thick for your liking.
  5. Season to taste with salt, pepper and paprika, then bring to the boil.
  6. Plate and then top with snapper filet.

Steamed Broccolini

Simply steam in a pot of water and drain, then drizzle with olive oil, rock salt and lemon juice. Garnish with slivered almonds.

Fresh Green Salad

Combine lettuce + sliced tomato + sliced cucumber + avocado + sliced fennel. For the dressing, whisk 1/3 cup balsamic or apple cider vinegar + 1 tbsp Dijon mustard + 1 tbsp olive oil.

Berry Froyo

Mix 1 cup of sliced berries (I love blueberries + strawberries) with 2-3 tbsp Greek yoghurt or coyo + 1 tsp cinnamon + 1 tsp stevia. Place in the freezer for 20 minutes, then enjoy with a cuppa of rooibos chai.

A perfect menu to prove that healthy eating is delicious AND simple. Enjoy!

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