Bulk up and build muscle in the best way this summer with these flavoursome protein and carb-rich lunches  

Pork meatball mini subs  

SERVES 4 // TOTAL TIME 25 MINS 

Ingredients 

1 pack pork bangers
Canola oil, for frying
1 large baguette, cut into 4 (quarters)
½ punnet fresh coriander or parsley
½ cup mayonnaise
Salt and black pepper
Handful lettuce, torn or shredded
3 carrots, peeled and cut into thin sticks 1⁄2 cucumber, shaved into strips (use
a vegetable peeler)
½ pineapple, peeled and cut into cubes (or use tinned pineapple)
Sprouts or micro greens (optional)   

Method 

1. Remove pork meat from the sausage casing and roll into golf-sized balls.
2. Heat a glug of oil in a large pan and fry the meatballs in batches for 6-8 minutes, until cooked through and golden. Drain on kitchen paper.
3. Slice each portion of the baguette horizontally to resemble a sub.
4. Blitz the coriander or parsley and mayonnaise until smooth. Season well. 
5. Spread half the coriander mayo inside each mini sub.
6. Layer the lettuce, carrots, cucumber and pineapple in each sub.
7. Top each sub with 3-4 meatballs and drizzle over the remaining coriander mayo. Serve immediately. 

The dagwood stack  

SERVES 1 // TOTAL TIME 10 MINS 

Ingredients 

1 teaspoon canola oil
1 egg
3 slices seeded rye bread, toasted
2 tablespoons basil pesto
Handful butter lettuce
2-3 slices smoked chicken, ham or salami 
1⁄4 cucumber, sliced
1 tomato, sliced
2-3 slices Emmenthal cheese 
1 teaspoon chopped chives  

Method 

1. Heat oil in a pan and fry the egg for 3-4 minutes, until crispy round the edges. 
2. Spread pesto on each slice of rye toast. 
3. Layer lettuce, meat, cucumber, tomato and egg on the bottom slice of toast.
4. Top with the second slice of toast and repeat the layering process, this time using lettuce, meat, cucumber and cheese. 
5. Sprinkle with chives and add the final slice of rye toast. 

Honey & paprika steak wraps 

SERVES 2 // TOTAL TIME 25 MINS 

Ingredients 

1 sirloin or porterhouse steak
Salt and black pepper
1 teaspoon paprika (smoked or regular) 1 clove garlic, finely chopped
1–2 tablespoons honey (or syrup)
1 tablespoon olive oil
2 tablespoons butter
Juice of 1 lemon  

For serving 

2 beetroot wraps (or regular wheat wraps) 2 tablespoons hummus, mayonnaise
or pesto
1⁄2 red, yellow or green pepper, sliced and fried
Small handful lettuce, shredded 1⁄4 red or green cabbage, shredded   

Method 

1. In a bowl, season the steak and add the paprika, garlic and honey. Toss to
   coat evenly.
2. Heat oil in a large pan. Fry steak for 3-4 minutes on each side (for medium-rare).
3. Add the butter to the pan a minute before the end of cooking. Allow it to melt and add the lemon juice.
4. Use a spoon to baste the steak with the melted lemon butter. 
5. Allow the steak to cool before slicing. 
6. To assemble wraps, spread hummus, mayo or pesto on the wraps and layer the sliced pepper, lettuce and red cabbage.
7. Top with steak slices and fold the wraps to enclose the filling.  

Spicy & zesty chicken taco bowl  

SERVES 1 // TOTAL TIME 25  MINS 

Ingredients 

1 chicken breast fillet, scored
3 tablespoons olive oil
Salt and black pepper
1 tablespoon cayenne pepper
1 teaspoon ground coriander
1 teaspoon ground cumin 
Handful lettuce leaves, chopped 
¼ cup tinned corn kernels, rinsed 
1 tomato, chopped 
1 avocado, sliced
Juice of 1 lime or lemon
1 tablespoon chopped fresh coriander Nacho chips, for serving  

Method 

1. Drizzle 1 spoon of oil over chicken and season with salt, pepper and spices. 
2. Fry chicken in a pan for 6-8 minutes per side, until cooked through.
3. Remove, cool and slice into strips. 
4. In a bowl, arrange the lettuce, corn, tomato, avocado and chicken strips.
5. Whisk 2 spoons of oil with lime or lemon juice and coriander. Season well. 
6. Drizzle dressing over the taco bowl and serve with nachos. 

Recipes & styling: Chad January
Photography: Zhann Solomons

The post Tasty protein and carb-rich lunches appeared first on MyKitchen.

This creamy, green fruit (it’s technically a berry) is capable of so much more deliciousness than you can imagine. Here are our top 10 ways to make the most of its amazing versatility!

1. Butter substitute

If you enjoy baking, but not the large amounts of butter that comes with it, replace half the butter in your recipe with mashed avocado. Not only is this healthier, but your baked goods will also be softer and moister.

2. Avocado dip

This avocado dip is easy to whip up and is super tasty! Blitz an avocado, ½ cup cream cheese, chilli, 1 lemon zested and juiced until smooth. Season well with 1 red chilli, seeded and chopped.

3. Grilled avocado

For an appetising and robust addition to your salad, pop some avocado on a griddle pan before tossing it through the rest of the ingredients. The char lines will add visual appeal while bringing a lovely smoky flavour to an otherwise ordinary bowl of greens.

4. Deep-fried avocado

Mix flour, salt, pepper and cumin in a bowl. In another bowl, beat an egg. Place breadcrumbs in its own bowl. Dip an avocado slice in the seasoned flour, then the beaten egg, and lastly in the breadcrumbs. Deep-fry the slices for 3-5 minutes until golden. The crunchy crust gives way to a creamy centre that is all kinds of yum.

5. Spicy and zesty chicken taco bowl with avocado

You will need chicken breast fillet, olive oil, salt, black pepper, cayenne pepper, coriander, cumin, avocado, corn kernels, salad tomato, lettuce, lime or lemon, coriander and nacho chips.

Store nacho chips separately from the salad until just before serving to prevent them from going soggy. Click here for the steps.

6. Avocado hummus

The classic Middle Eastern dip of blended chickpeas and tahini gets a rich makeover when you throw an avocado into the mix.

All you need is 1 tin chickpeas, 2 medium-ripe avocados, 3 Tbsp olive oil, 1½ Tbsp tahini, 3 Tbsp lemon juice, 1 clove garlic, ½ tsp cumin, salt and pepper.

Blitz all the ingredients together until smooth. Serve spread over toasted pita, topped with chopped coriander and dried chilli flakes.

7. Avocado egg boat

Avocados make a perfect egg cup, with the bonus of no extra washing up! Simply halve and pit an avocado and crack an egg into each dip. Bake until the egg is cooked to your liking and season with fresh herbs and spices of your choice.

If you’re not one for egg, then replace it with tuna, chicken, bacon or macon, and vegetables.

8. Avocado-chocolate pancakes

Indulge in a sweet and chocolatey breakfast fortified with buttery avocado. In a large bowl, mix ½ cup all-purpose flour, ½ cup whole-wheat flour, ¼ cup unsweetened cocoa powder, 2 Tbsp sugar, 3 tsp baking powder, and ½ tsp salt.

Make a well in the centre and add 1 cup milk, 1 large egg and 1 ripe mashed avocado. Stir until smooth. If you are feeling extra indulgent, add ⅓ cup chocolate chips to the batter before frying.

Cook in batches in a little oil over medium heat. Flip when bubbles start to form on the surface. Serve with all your favourite toppings – we love honey, crushed nuts, whipped cream and fresh fruit.

9. Avocado rose

Don’t be intimidated — this is super easy to make! Turn something as simple as avocado on toast into an eye-catching masterpiece.

Thinly slice the entire avocado using a sharp knife, such as a pairing or serrated knife. Using your fingers, spread out the slices into a long strip without separating them. Grab one end and slowly curl the slices into one another to resemble a rose.

Season the avocado rose and add a squeeze of lemon juice to stop it from browning. Click here to see how it’s done.

10. Avocado daiquiri

Feeling adventurous? Consider mixing up your weekend tipple. Place 60ml light rum, 60ml gold rum, 15ml fresh lemon juice, 15ml fresh lime juice, 60ml simple syrup, ¼ medium ripe avocado (peeled and pitted), 15ml cream and 1½ cups ice in a blender. Blitz until just smooth. Divide between two cocktail glasses and enjoy!

The post 10 Ways with Avocado appeared first on MyKitchen.