Spring into Healthy Habits with these 2 Recipes

Quinoa & Roasted Vegetable Bowl with Lemon-Tahini Dressing

Great for lunch or dinner — high in fibre, antioxidants and healthy fats.

Ingredients (2 servings)

For the bowl:

• 1/2 cup quinoa, uncooked

• 1 small zucchini, sliced

• 1 red bell pepper, sliced

• 1 small sweet potato, cubed

• 1 tablespoon olive oil

• 1/2 teaspoon turmeric (optional, anti-inflammatory)

• Salt & pepper to taste

• 1 handful baby spinach or kale

• Optional: 1/4 avocado, sliced

For the lemon-tahini dressing:

• 2 tablespoons tahini

• Juice of 1/2 lemon

• 1 teaspoon maple syrup or honey

• 1–2 tablespoons warm water (to thin as needed)

• Pinch of garlic powder or minced garlic (optional)

Instructions

1.  Cook the quinoa:

   
   

   Rinse quinoa under water. In a pot, add 1/2 cup quinoa + 1 cup water. Bring to a boil, then simmer for 15 minutes or until fluffy.

2. Roast the vegetables:

   
   

   Preheat oven to 400°F (200°C). Toss zucchini, pepper, and sweet potato with olive oil, turmeric, salt, and pepper. Roast on a baking tray for 25–30 minutes until soft and lightly browned.

3. Make the dressing:

   
   

   In a bowl, whisk tahini, lemon juice, maple syrup, garlic, and water until smooth.

4. Assemble the bowl:

   
   

   In each bowl, layer quinoa, spinach/kale (it will wilt slightly), roasted veggies, and avocado (if using). Drizzle with the lemon-tahini dressing.

Tips:

• Serve warm or chilled

• Add grilled salmon or chicken if extra protein is needed for dinner

• Use pre-chopped veggies to reduce prep effort

• Keeps well in the fridge for 2–3 days

Raheel Mirza’s Blueberry, Walnut and Cinnamon Muffin Recipe

Ingredients:

For the Toppings:

2 tablespoons (40g) light or dark brown sugar 

50g chopped walnuts 

1 teaspoon ground cinnamon 

For the Muffins:

100g plain flour 

120g wholemeal self-raising flour 

1 teaspoon bicarbonate of soda 

1 teaspoon baking powder 

1/2 teaspoon salt 

115g softened or slightly melted unsalted butter 

100g golden caster or granulated sugar 

50g light or dark brown sugar 

2 eggs 

125g vanilla flavoured yoghurt 

2 teaspoons vanilla extract or vanilla bean paste 

60ml whole milk 

120g blueberries 

Equipment:

Silicone muffin cases or cupcake tray. Line each hole with grease proof paper or lightly butter.

Instructions:

• Mix all the topping ingredients together and set aside. 

• Whisk all the flour, bicarbonate of soda, baking powder, and salt together in a large bowl and set aside. 

• Using a handheld or stand mixer, beat the butter, granulated sugar, and brown sugar together on high speed until smooth and creamy. Add the eggs one at a time, beating well after each addition. 

• Beat in the yoghurt and vanilla extract until combined.

• Add the dry ingredients and milk into the wet ingredients and mix with a spatula until combined. Finally, gently fold in the blueberries. 

• Spoon the batter into the cases, filling them ¾ full. Sprinkle over the brown sugar topping on each one, gently pressing it down into the surface so it sticks. 

•  Bake for an initial 5 minutes at 210° (you can also use an air fryer on the bake function for these). Then reduce the oven temperature to 160° and bake for 15 minutes or until a toothpick inserted in the centre comes out clean.

• Allow the muffins to cool for 5 minutes, then transfer to a wire rack to continue cooling. 

• Cover the muffins and store at room temperature for a few days or in the refrigerator for up to 1 week.