TRAYBAKE dinners

Traybakes make a quick and easy dinner for a busy weeknight or even a weekend evening when you don't want to have to think too hard about getting food ready. The added bonus with a traybake is that it really lends itself to the communal nature of eating as you can place it on the table and let people serve themselves. Traybakes can also be a delicious blend of flavours and be healthy too, especially if you try our: eggplant, chickpea and pomegranate; gluten-free zucchini and corn; pork, fennel and apple; haloumi and roasted vegetable; chicken gnocchi; Thai red curry salmon; or marinated garlic and lime chicken.

Healthy Fried Rice Traybake

DF GF V

Recipe / Lisa Guy

This quick and easy meal is a healthy twist on fried rice. This dish is loaded with dietary fibre to support digestive and bowel health, and protein to help keep blood sugar levels balanced and cravings at bay. Eggs are a great source of the amino acid tryptophan. This essential amino is used by the body to produce serotonin, which is the neurotransmitter responsible for making us feel happy and content.

Serves: 3

1 1/2 cups brown rice

2 cloves garlic, minced

Pinch chilli flakes

2 1/2 cups boiling water

2 tsp tamari

1 cup frozen peas

1 bunch asparagus, cut into thirds, woody ends removed

3 spring onions, thinly sliced, plus extra to garnish

3 organic eggs

1 tbsp toasted sesame seeds or hemp seeds

1. Preheat oven to 200°C.

2. Place the rice, garlic and chilli flakes into a deep baking tray. Add the water and stir to combine. Bake with the lid on or tightly covered with foil for 45 mins.

3. Uncover and stir through the tamari, peas, asparagus and green onions and bake, covered, for another 10 mins.

4. Make 3 holes in the rice and add an egg into each. Bake uncovered for another 8-10 mins until the eggs are cooked to your liking.

5. Top with more shallots and sesame seeds to serve.

Tip: Always look for free-range certified organic eggs where you can.

Eggplant, Chickpea & Pomegranate Traybake

GF V

Recipe / Lisa Guy

Eggplants are rich in flavonoids called anthocyanins. These health-promoting phytonutrients are responsible for giving eggplants their bright purple colour and high antioxidant levels. Including anthocyanin-rich foods in the diet will offer protection against cardiovascular disease and help improve immune function.