Almond Fig Banana Smoothie

Transcription

1 Almond Fig Banana Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF 1 medium banana 2 dried figs, softened in 4 tbs boiling water 1 Combine all ingredients in a blender and blend until smooth. 1/2 cup milk 1/2 cup Greek yoghurt kj 22.1g 54.2g 10.9g 12.9g 3 tsp tahini 30g almonds 43.2g 634.6cal 46g 6 large ice cubes

2 Apple Cinnamon Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF This smoothie has the perfect combination of sweet, savoury and spice - you'll be guzzling it down in one go! 1/2 cup natural yoghurt 1/2 cup milk 1/2 apple, roughly chopped 1 Combine all ingredients in a blender and whizz until smooth. 2 scoops vanilla protein powder 30g walnuts kj 60.6g 26.9g 7.8g 7.9g 1/4 tsp ground cinnamon 4 ice cubes 32.4g 659.4cal 25.5g

3 Asian Chicken Meatballs with Bok Choy SERVES 2 PREP 10mins COOK 20mins GF DF EF NF 2 tsp sesame seeds 1 brown shallot, roughly chopped (or small brown onion) 2cm knob of fresh ginger, peeled 2 medium carrots, roughly chopped 2 x 225 g tin water chestnuts, drained & finely chopped 600g chicken mince 1 lemon, zested & juiced 4 tbs mirin 2 tbs soy sauce 1 1/2 tbs sesame oil 250g pre-cooked sachet of brown rice 2 bunches bok choy, washed & cut into quarters lengthways 1 Preheat oven to 200 C and roast sesame seeds on a baking tray for a few minutes until golden (check them as they can burn easily). Set aside. 2 In a food processor, pulse together the shallot, ginger, carrot, zest, salt and pepper a few times to mix. (Don't overmix). Combine with the chicken mince and water chestnuts in a bowl and mix together well. With oiled hands roll heaped tablespoon into balls. 3 Heat a frypan with 2 tsp of oil and pan fry for a couple of minutes to brown before placing on baking tray and finishing in the oven on bake for minutes until cooked. 4 Meanwhile, combine mirin, soy sauce and sesame oil in a small saucepan and simmer for a minute to thicken. Stir through lemon juice. 5 Bring a saucepan of salted water to the boil and cook bok choy for 1 minute, then drain. Prepare rice according to packet instructions, then divide rice and boky choy between two bowls and top with meatballs and sauce, spring onion, coriander and toasted sesame seeds. 1 spring onion, finely sliced 1/4 bunch coriander, roughly chopped kj 65.5g 79.8g 6.9g 8.5g 37.7g 975.5cal 25.1g

4 Asian Pork & Greens SERVES 2 PREP 10mins COOK 15mins GF DF EF This Asian-inspired pork dish is so quick and easy, it's the perfect mid-week meal. Feel free to mix up the mushrooms and greens - button mushrooms and broccolini or snow peas work just as well. 600g pork fillets 2 tbs sesame oil 2 tbs tamari (or soy sauce) 2 tbs lemon juice 1/4 tsp chilli flakes 1 garlic clove, crushed 70g cashews 100g rice noodles 400g assorted mushrooms, sliced 1 bunch bok choy, rinsed & halved 2 tsp sesame seeds, toasted 1 Preheat oven to 180 C. Rub pork with 1 tbs sesame oil and combine remaining oil with tamari, lemon juice, chilli flakes and garlic and set aside. Roast cashews in oven for 5-8 minutes, or until golden, and set aside to cool. 2 Cook rice noodles according to packet instructions. 3 Sear pork in hot frypan for a few minutes, browning all over. Brush pork liberally with some of the sauce and bake for 10 minutes, then cover and allow to rest in a warm place for 5 minutes before slicing. 4 Meanwhile, add mushrooms to hot frypan and cook for a minute. Add bok choy, cover and cook for another minute, or until greens just begin to wilt. 5 Remove vegetables, add remaining sauce to frypan and simmer for a few minutes to reduce and thicken, while you slice the pork. 6 Divide drained noodles and vegetables between two plates, top with pork, drizzle with sauce and sprinkle with sesame seeds and chopped cashews kj 84.9g 53.1g 7.9g 7.7g 44.3g 965cal 2.7g

5 Asian Sesame Beef Salad SERVES 2 PREP 20mins COOK 35mins GF DF EF NF 1/2 cup brown rice, rinsed Juice of a lime 3 tsp fish sauce 2 tsp honey 1 tbs sesame oil 600g beef rump steak 150g vermicelli noodles 1 tsp white sesame seeds 1/2 continental cucumber, halved lengthways & thinly sliced 1 red radish, halved & thinly sliced 2 cups rocket 1/2 bunch fresh mint, leaves picked 1/2 bunch fresh coriander, leaves picked 1 tsp black sesame seeds salt & pepper, to taste 1 Place rice, 1 cup water and 1/2 tsp salt in a saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork. 2 Place lime juice, fish sauce, honey and 1 1/2 tsp sesame oil in a medium bowl, whisk to combine. 3 Add steak to marinade and set aside for 10 minutes, turning regularly. 4 Place vermicelli in a bowl, cover with boiling water and stand for 2 minutes. Drain and set aside. 5 Heat a non-stick frypan over medium-high heat, add white sesame seeds and toast for 1 minute, remove from pan and set aside. 6 Add steak to fry pan and cook for 3 minutes each side, remove from heat and rest for a few minutes before slicing. 7 Toss vermicelli, cucumber, radish, rocket, herbs and remaining sesame oil together in a bowl. Divide salad between two serving plates, add steak, top with sesame seeds, adjust seasonings and serve with rice kj 75.3g 108g 9.1g 5.6g 25.9g 986.2cal 6.9g

6 Avocado & Feta Quesadilla SERVES 1 PREP 5mins COOK 5mins V GF EF NF Enjoy this south-of-the-border snack, which is light on grease and heavy on flavour. 2 corn tortillas (large) 1 avocado, cubed 70g feta cheese 100g rocket or salad greens 1 Preheat sandwich press or non-stick frying pan. 2 Add avocado, crumbled cheese and rocket to half of the tortilla. Fold in half to toast in press or in frypan, until golden kj 23g 46.9g 9.2g 19.3g 57.2g 811.4cal 2.5g

7 Baked Beans & Tomatoes with Fried Eggs SERVES 1 PREP 5mins COOK 10mins V GF DF NF 1 tsp olive oil ¼ red onion, sliced ½ garlic clove, finely chopped 2 tomatoes, chopped 400g tin butter beans, rinsed salt & pepper, to taste 3 large eggs 1 Heat oil in a non-stick frypan over medium heat and cook onion and garlic until softened. 2 Add tomato and beans and continue to cook, stirring, for a few minutes. Season with salt and pepper. 3 Push beans to one side and crack eggs into pan. Reduce heat to medium-low and cook covered for 2-3 minutes, or until eggs are cooked to your liking. 4 Remove from heat, sprinkle with parsley and cracked black pepper and serve with toast. 2 tbs chopped parsley 1 wholegrain (or gluten-free) bread, toasted kj 40.5g 49.2g 19.6g 5.7g 22.7g 615.2cal 12.1g

8 Baked Chicken Schnitzel with Apple Slaw SERVES 2 PREP 5mins COOK 30mins EF NF This oven-baked chicken is light, crispy, and the perfect answer to your takeaway-bucket dilemma. You won't believe it's not fried! 600g free range chicken breast, trimmed 1/2 cup tzatziki 1/2 cup quick oats, seasoned with salt & pepper 3 tbs olive oil 2 tbs pumpkin seeds 1 apple 2 tbs lemon juice 1 Preheat oven 200 C. 2 Combine 1/3 of the tzatziki and 2 tbs water in a flat bowl. Dip chicken in tzatziki mix and press firmly into seasoned oats. 3 Place chicken on a baking tray lined with baking paper and brush with 1 tbs of oil, bake for minutes or until browned. At the same time place pumpkin seeds on an oven tray and bake for 8-10 minutes or until golden. Set aside. 4 Finely grate apple and toss with lemon juice, cabbage, parlsey, pumpkin seeds, mustard, remaining oil and tzatziki and serve with chicken. 300g Chinese cabbage, finely sliced 1/2 cup parsley, roughly chopped 1 tbs wholegrain mustard kj 79.4g 31.8g 7.1g 9.5g 46.5g 875.4cal 21.3g

9 Baked Eggs with Mushrooms & Tomatoes SERVES 1 PREP 5mins COOK 10mins V GF DF NF A different take on baked eggs that packs a protein punch. 1 tbs olive oil 4 eggs 4 large (portobello) mushrooms, cleaned & stalk removed 6 cherry tomatoes 4 sprigs of thyme 1 Preheat oven to 180 C. 2 Place mushrooms in a small ovenproof dish and drizzle with oil. Break an egg in each, top with tomatoes and scatter over the leaves of two sprigs of thyme. 3 Season with salt and pepper and bake for 10 minutes, or until the egg is cooked to your liking. 4 Scatter over remaining thyme sprigs to serve kj 34.9g 10.3g 9.9g 7.3g 36.4g 522.2cal 2.5g

10 Baked Lemon Chicken with Thyme & Black Olives SERVES 2 PREP 5mins COOK 30mins GF EF NF 1 tbs olive oil 40g bacon, diced 600g chicken thighs, cut in half 1/2 cup chicken stock 1 brown onion, thinly sliced 2 cloves garlic, crushed 1 lemon, sliced 60g black olives 4 sprigs thyme, leaves picked 500g sweet potato, cut in 3cm chunks salt & pepper, to taste 1 Preheat oven to 200 C. 2 Heat oil in a frypan over medium-high heat and cook bacon for a few minutes. Set aside. Turn heat to high, add chicken to frypan and cook both sides till golden. 3 Place chicken, bacon, stock, onion, garlic, lemon, olives and thyme in an baking dish and cook for minutes, or until chicken is cooked through. 4 Meanwhile cook sweet potato in a saucepan of salted water for 10 minutes, reserving some of the water. Drain and mash with butter and some of the cooking water, and adjust seasonings. Serve with chicken. 2 tbs butter kj 63.6g 38.5g 10.2g 23g 64.2g cal 16.4g

11 Baked Salmon with Cauliflower Fried Rice SERVES 2 PREP 10mins COOK 20mins GF DF 1 1/2 tbs white miso paste 1 tbs mirin 400g salmon fillets 60g cashews 1 small head cauliflower 2 tsp sesame oil 2 large eggs, beaten 2 tbs olive oil 150g mushrooms, diced 1 clove garlic, crushed 1 tbs tamari or soy sauce juice of 1/2 lemon 1 spring onion, finely sliced 1 Preheat oven to 200 C and line a baking tray with baking paper. Combine miso and mirin, rub into salmon and bake skin side down for 15 minutes. Roast cashews for 5 minutes at the same time, and set aside. 2 Meanwhile, cut cauliflower florets from stems and grate or blitz in a food processor to form a 'rice' and set aside. 3 Heat sesame oil in a frypan add beaten eggs, season with salt and pepper and cook omelette for a few minutes. Remove from pan and cut into strips. Set aside. 4 In same frypan, heat olive oil over high heat and cook mushrooms, uncovered for 5 minutes. Add cauliflower and garlic and continue to cook for another 5 mintues. Stir through soy and cashews, sliced omelette, warm through and adjust seasoning. 5 Serve cauliflower rice topped with salmon, lemon juice and scatter over spring onions kj 65.1g 23.2g 12.7g 11.9g 62.9g 947.2cal 14.5g

12 Baked Sea Bass with Greek Salad SERVES 2 PREP 5mins COOK 20mins GF EF NF This tasty sea bass is ready in under half an hour. If you can't find sea bass, any firm white fish is a good substitute. 2 x 300g sea bass fillet (or white fish) 2 tsp rosemary, finely chopped 1 garlic clove, finely chopped salt & pepper, to taste 2 tsp olive oil Greek Salad 1 Preheat oven to 220 C. 2 Line a tray with baking paper and place fish, skin side up, on tray. Sprinkle with rosemary, garlic, salt and pepper and drizzle with olive oil. Bake for 20 minutes or until fish cooked through. 3 To prepare the salad, place all salad ingredients into a bowl and toss until combined. Serve with baked fish. 1/2 red onion, finely sliced 500g cherry tomatoes, halved kj 86.8g 32.8g 13.1g 14.6g 1 cup kalamata olives 2 continental cucumbers 37.6g 852.2cal 13.7g 150g feta, cut into cubes 400g baby potatoes, boiled & quartered 1 tbs olive oil 2 tsp lemon juice

13 Banana & Raspberry Overnight Oats SERVES 1 PREP 20mins COOK 0min V GF EF NF 1/2 cup Greek yoghurt 1/2 cup cottage cheese 2 tsp honey 1/3 cup rolled oats (if gluten-free, use brown rice or quinoa flakes) 3 tsp shredded coconut 1 small banana, sliced 1 Blend yoghurt, cottage cheese and honey. 2 Add oats and 1 tsp of coconut to yoghurt mixture and stir together. Refrigerate for 15 minutes. 3 Place half of the oat mixture into a small jar, add banana and half the raspberries, then add remaining oat mixture. Top with remaining raspberries and coconut to serve. 1/2 cup raspberries kj 31.2g 51.4g 8.6g 16g 26g 594.1cal 35g

14 BBQ Lemon Chicken with Potato Salad SERVES 2 PREP 10mins COOK 20mins GF DF EF NF Fire up the grill with this tasty chicken served with a mayo-free potato salad. 400g chicken breast, flattened out 2 tsp black pepper 1 lemon, thinly sliced 300g baby potatoes, cut in quarters 300g sweet potato, cut in 3cm chunks 2 1/2 tbs olive oil 200g diced bacon 1 small red onion, thinly sliced 150g green beans, cut in half 1 tbs wholegrain mustard 1 Preheat BBQ or grill to medium. Brush chicken with 2 tsp of oil and season with pepper. 2 Bring potatoes to the boil in a saucepan of salted water and cook for 5 minutes or until just cooked. Drain and add remaining oil, bacon and onion and cook over very high heat, shaking gently every minute for 5 minutes. Toss in beans and cook for another 3-4 minutes. Remove from heat and toss with mustard and vinegar. 3 Grill chicken and lemon slices for 3-4 minutes each side, remove and cover loosely with foil for 5 minutes before serving, laying lemon on top of the chicken. Once potatoes are done, serve! 2 tbs red wine vinegar kj 69.9g 45.9g 12.4g 15.8g 57.3g cal 12.9g

15 Beef & Broccoli Stir-fry SERVES 2 PREP 5mins COOK 5mins GF DF EF NF 1 cup brown rice, rinsed 500g beef rump, cut in strips 2 tbs soy sauce 1 tbs sesame oil 2 cloves garlic, crushed 1 tbs olive oil 1 red onion, finely chopped 200g button mushrooms, sliced 250g trimmed broccoli florets 1/2 lemon 2 tbs fried shallots 1 Place rice, 2 cups water and 1/2 tsp of salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork. 2 Combine beef, soy sauce, sesame oil and garlic in a bowl, mix well to coat and set aside for 5 minutes. 3 Heat a wok or frypan over high heat, add 2 tsp of oil and drained beef and stir-fry for 2-3 minutes. Set aside and keep warm. 4 Add remaining oil and stir fry mushrooms and broccoli for 2 minutes. Add beef and any remaining marinade and continue to cook for another 2 minutes. 5 Squeeze over lemon juice and scatter over shallots to serve kj 70g 91.9g 11g 8.3g 35.4g 997cal 7.6g

16 Beef & Miso Soup SERVES 2 PREP 10mins COOK 15mins GF DF EF NF 400g beef mince 1/2 cup rolled oats 2 tsp sesame oil 3 tsp finely grated ginger 3 cloves garlic, minced 600ml vegetable stock 200g Swiss brown mushrooms, cut in half 500g fresh hokkien noodles (or egg noodles), rinsed in boiling water bunch baby bok choy, sliced in half 30g sugar snap peas, split down the middle 1 Combine mince, oats, oil, ginger and garlic in a bowl and form tablespoons of mixture into balls. Set aside. 2 Bring stock and mushrooms to the boil in a large saucepan and drop meatballs in and simmer gently for 5-8 minutes, or until cooked. 3 Add drained noodles, return to a simmer and cook for 1 minute. 4 Add bok choy, sugar snap peas and simmer for another 2 minutes until meatballs are firm and vegetables and noodles are cooked. 5 Remove from heat, stir through miso and divide between two bowls. Scatter over chives, sesame seeds and snow pea shoots (if using) and a squeeze of lemon to serve. 1 1/2 tbs red miso paste 1 tbs chopped chives kj 77.8g 83.9g 11.5g 11.4g 2 tsp black sesame seeds 20g snow pea shoots, optional 33.6g 980.1cal 3.3g 1/2 lemon, juiced

17 Beef Pho SERVES 2 PREP 10mins COOK 10mins GF DF EF NF 250g rice noodles 2 tsp sesame oil 1 star anise 2 cloves garlic, crushed 1 tsp fresh ginger, peeled & chopped 1 tsp ground cinnamon 4 cups beef stock 3 tsp fish sauce 1 bunch bok choy, roughly chopped 500g beef sirloin or steak, placed in freezer for 15 minutes, then very thinly sliced 1 Place noodles in a bowl, cover with boiling water and set aside for 5 minutes or until noodles are soft. 2 Heat a large saucepan over medium heat, add sesame oil, star anise, garlic, ginger and cinnamon and cook for 1-2 minutes or until fragrant. 3 Add stock and fish sauce to pot and bring to a gentle simmer for 5-7 minutes. Add chopped bok choy and simmer for a couple of minutes. 4 Drain noodles, divide between 2 bowls and top with thinly sliced beef. 5 Pour hot broth into the bowls and top with fresh mint, spring onion, lime juice and chilli. (The hot broth will gently cook the very thinly sliced beef almost instantly.) 2 sprigs fresh mint 1 spring onion, finely chopped kj 73g 104.4g 6.9g 11.4g 1 lime, juice squeezed 1 small red chilli, finely sliced 32.6g cal 1.3g

18 Beetroot, Chickpea & Spinach Salad SERVES 1 PREP 10mins COOK 0min V GF NF 2 large eggs 25g baby spinach leaves 2 pre cooked vacuum packed beetroot, cut in quarters 250g fresh ricotta 125g tin chickpeas, rinsed 1/4 cup mung bean sprouts 1 wholegrain (or gluten-free) pita wrap 1 Place eggs in a saucepan of cold water and bring to a rolling boil. Continue to simmer for 5 minutes. Remove with a slotted spoon and place in a sink of cold water to cool, then cut in half. 2 Combine dressing ingredients and season with salt and pepper. 3 Arrange spinach leaves, beetroot, ricotta and eggs on a plate. Scatter chickpeas and bean sprouts, drizzle over dressing and serve with wrap. Dressing 1 tsp olive oil kj 49.3g 68.8g 9.5g 18g 1/2 lemon, zest and juice 1 tsp honey 39.5g 862.9cal 16.9g 1 clove garlic, crushed salt and pepper, to taste

19 Berry Breakfast Smoothie SERVES 1 PREP 2mins COOK 0min V GF EF Get your antioxidant fix first thing with this superfast breakfast. 1 1/2 cups milk 2 scoops vanilla whey protein powder 2 tbs almond meal 1 Put all ingredients in the blender and whiz for a few minutes, then serve. 1 cup of frozen mixed berries 2 ice cubes kj 62g 31.7g 8.2g 9.5g 25.2g 615.2cal 30.6g

20 Black Bean & Sweet Potato Quesadilla SERVES 2 PREP 10mins COOK 12mins V GF EF NF 1 1/2 tbs olive oil 2 cloves garlic, crushed 300g sweet potatoes, cut in 1cm cubes 1/2-1 tsp chilli flakes 1 tsp ground cumin 1/2 tsp smoked paprika 1 tbs pumpkin seeds 400g tin black beans, drained & rinsed 4 small corn tortillas 250g cottage cheese 4 tbs grated parmesan cheese salt and pepper to taste 1 Heat oil, garlic, sweet potato, spices and pumpkin seeds in a non-stick frypan over medium heat and cook for a few minutes until beginning to brown. Add 2 tbs of water, season with salt and pepper, cover and simmer gently for about 5 minutes or until potato is cooked. 2 Stir through beans, and heat through. You may need to cook a few minutes more to thicken. 3 Reheat clean frypan over medium heat and cook tortilla for a few minutes until beginning to brown. Flip, add quarter of the cheeses to one half of the tortilla, top with quarter the sweet potato mixture, fold in half and continue to cook for a few minutes. Turn tortilla over and cook until golden. Set aside and keep warm whilst cooking the other three tortillas. (Note: the second serve can be frozen once cooled for another day) kj 42.3g 69.3g 18.1g 10.5g 34.6g 799.9cal 14.1g

21 Black Bean, Corn & Avocado Salsa SERVES 1 PREP 10mins COOK 10mins V GF DF NF 2 tbs couscous (or gluten-free) 3 large eggs 1/2 lime, juiced 1/4 tsp smoked paprika 400g tin black beans, rinsed 125g tin corn kernels, drained 1/4 avocado, diced 4 cherry tomatoes, cut in quarters 1/2 Lebanese cucumber, cut in chunks 1 Place cous cous and a pinch of salt in a bowl, pour over 2 tbs of boiling water, cover and let stand for 10 minutes. (Longer if still not cooked.) 2 Place eggs in a saucepan of cold water and bring to a rolling boil. Continue to simmer for 5 minutes. Remove with a slotted spoon and place in a sink of cold water to cool. Peel and cut in quarters. 3 Whisk lime juice and paprika together, gently toss with remaining ingredients and couscous, season and serve with eggs. 1/4 cup picked coriander leaves salt and pepper, to taste kj 48.1g 70.2g 29.9g 7g 27.3g 780.2cal 12.8g

22 Blackened Chicken with Parmesan Broccolini SERVES 2 PREP 5mins COOK 15mins GF EF NF This spicy charred recipe is also great with joints of chicken pieces - just pop into the oven for extra cooking time. 2 x 350g skinless chicken breasts, flattened with a mallet 2 tsp smoked paprika 1 tsp allspice 1 tsp salt 1 (We used chicken breasts instead of joints of chicken for quicker cooking time.) In a bowl, toss chicken with salt, pepper, allspice and paprika. Heat a frying pan with the olive oil over medium-high heat, cook the chicken on one side for 3-5 minutes, then turn and cook on the other side until cooked through. 1 tsp black pepper 1 tbs olive oil 4 bunches broccolini 4 tbs finely grated parmesan 2 slices wholegrain or gluten free bread 2 Meanwhile, simmer the broccolini in a pot of boiling salted water for 3 minutes or until tender, then drain. 3 Serve chicken with broccolini sprinkled with parmesan kj 103.2g 26.2g 16g 6g 23.5g 800.4cal 8.4g

23 Blueberry Almond Smoothie SERVES 1 PREP 2mins COOK 0min V GF EF Satisfying breakfast full of blueberry goodness! 1 cup milk 1 large banana 75g frozen blueberries 1 Blend all ingredients, reserving a few blueberries to serve, until smooth. 50g almond meal 4 ice cubes 2612kj 20.9g 49.6g 8.7g 7.2g 36.8g 623.9cal 40.4g

24 Blueberry Buckwheat Pancakes SERVES 2 PREP 5mins COOK 20mins V GF The perfect pancake for the gluten-free household: this recipe yields a wholesome and delicious snack too good to share! 1/2 cup brown rice flour 1/2 cup buckwheat flour 1 scoop vanilla protein powder 1 tsp baking powder 1 tsp bicarb soda 1/4 tsp salt 1 1/2 cups almond milk 1 egg 1 tsp vanilla extract 1 Sift flours, protein powder, baking powder, soda bicarbonate and salt into a medium sized bowl and make a well in the centre. Whisk together milk, egg and vanilla and pour into the centre of the flour. Stir with a fork until combined. 2 Heat a frypan over medium heat. Grease or spray pan lightly with oil and measure 2 tablespoons of batter per pancake into frypan. Add a few blueberries to each pancake and cook for approximately 2 minutes, or until golden. Turn and cook for another minute. Keep warm in a preheated oven and cook remainder of batter. 3 Drizzle pancakes with honey, then scatter over remaining blueberries, sprinkle walnuts, desiccated coconut and top with yoghurt, to serve. 2 tsp honey 100g blueberries 30g walnuts 3 tsp desiccated coconut kj 25.9g 70.8g 8.3g 4.1g 3 tbs natural yoghurt, to serve 22.5g 606.1cal 15.2g

25 Breakfast Apple & Blueberry Chia Pudding SERVES 1 PREP 5mins COOK 30mins V GF EF We love this chia pudding as a light breakfast or brunch. 1 cup milk 1/4 cup almond meal 1 tsp vanilla extract 3 tbs chia seeds 1 apple, half chopped & half grated 1 Combine milk, almond meal, vanilla and chia seeds. Stir through apple, spoon into a bowl and refrigerate for at least 30 minutes. 2 Top with blueberries to serve. 2 tbs blueberries, fresh or frozen kj 21.6g 44.3g 20.5g 7.8g 36.8g 625.6cal 39.5g

26 Broccoli & Chickpea Salad SERVES 2 PREP 5mins COOK 35mins V VE GF DF EF 1/2 cup brown rice, soaked for 30 minutes1 Place rice, 1 cup water and 1/2 tsp salt in a saucepan and bring to the boil. Reduce to a simmer, cover and cook for g broccoli, cut into florets minutes. Remove from heat and stand, covered for 5 minutes before fluffing with a fork and spreading on a plate to cool. 75g flaked almonds 400g tin chickpeas, rinsed 2 spring onions, finely chopped 2 At the same time, place broccoli in a small bowl, cover with boiling water and cling wrap and set aside for 3 minutes. Drain, refresh in cold water then pat dry with paper towel. 1/4 bunch parsley, chopped salt & pepper, to taste Dressing 1 lemon, zest and juice 1 1/2 tbs olive oil 3 Heat a small frypan over medium heat and toast almonds till golden. Set aside. 4 Whisk dressing ingredients together and toss with rice, broccoli, chickpeas, onion, parsley and almonds. Adjust seasoning and serve. 2 tsp dijon mustard 1 clove garlic, crushed kj 33.8g 59.7g 23.1g 4.1g 40.9g 795.1cal 5.1g

27 Cabbage & Spinach Veggie Fritters SERVES 2 PREP 0min COOK 0min V GF 3 eggs 200g haloumi, grated 2 spring onions, finely chopped 1/4 bunch parsley, roughly chopped salt and pepper, to taste 1/2 cup almond meal 1/2 cup rolled oats 1 Whisk eggs, haloumi, onions and parsley together. Season with salt and pepper. 2 Stir through almond meal, oats, cabbage and spinach. 3 Heat oil in a non stick fry pan over medium heat and spoon 2 tablespoons of mixture per fritter into the pan. Cook for 3 minutes, turn and cook for another 2 minutes, or until golden. Keep fritters warm and cook remaining mixture. 4 Divide between two plates, squeeze over lemon and serve with tzatziki. 120g finely shredded green cabbage 75g baby spinach leaves, roughly chopped 1 tbs olive oil kj 44.6g 23g 8.3g 17.9g Juice of 1 lemon 1/2 cup tzatziki 54.4g 779cal 10g

28 Californian Jar Salad SERVES 1 PREP 5mins COOK 20mins V GF DF NF This is a great take-to-work salad; make it up in the morning and, with the dressing on the bottom, your other ingredients will stay crisp and fresh. 1/4 cup brown rice, rinsed 2 large eggs 1/2 small brown shallot, finely chopped 1 tbs lime juice 2 tsp olive oil 1/2 Lebanese cucumber, chopped 125g tin corn kernels 1/2 jalapeno chilli, chopped & deseeded (optional) 1 red capsicum, deseeded & diced 1/2 cup puffed quinoa 1 Rince brown rice thoroughly in a sieve, then place in a saucepan along with eggs and cover with cold water. Bring to the boil and simmer gently for 5 minutes, remove egg and continue to simmer for a further 15 minutes, or until rice is tender. Add ½ teaspoon of salt in last 5 minutes. Drain and set aside to cool. 2 Place shallots in a tall jar (or bowl). Whisk together lime juice, olive oil and salt and add to jar. 3 Next, layer jar with cucumber, corn, rice, jalapeno, red capsicum, pumpkin seeds, quinoa, coriander and spinach and refrigerate until ready to serve. 4 Just before serving, toss salad well and season with salt and pepper. Serve with boiled eggs. 1 tbs fresh coriander, roughly chopped 50g baby spinach leaves kj 26.9g 103.1g 19g 6g 2 tsp pumpkin seeds 27.8g 824.7cal 11.8g

29 Caprese Panini SERVES 1 PREP 5mins COOK 5mins V GF EF 4 slices wholegrain (or gluten-free) bread 1 tbs basil pesto 30g baby spinach leaves 1 large tomato, sliced 80g mozzarella, grated few slices of a small red onion, finely chopped 1 tbs butter 1 Preheat a sandwich press. 2 Top two slices of bread with pesto, spinach, tomato, cheese and onion. Season with salt and pepper, top with other pieces of bread and butter outside of sandwich. 3 Toast sandwiches for a few minutes or until golden and cheese has melted kj 30.8g 63.8g 10.4g 24.8g 51.2g 859.9cal 9.1g

30 Cauliflower Pizza with Spring Green Vegetables SERVES 2 PREP 10mins COOK 30mins V GF This veggie-powered pizza makes a great low-carb meal. Base 1 head of cauliflower, roughly chopped, including stems 100g ground almonds 1 egg, lightly beaten 1 tbs dried oregano 1/2 tsp salt 1/2 tsp black pepper Topping 3/4 cup tomato passata 100g bocconcini 2 tbs pesto 2 zucchini, thinly sliced 2 bunches asparagus, blanched 1 Preheat oven to 180 C. 2 Blitz half the cauliflower in a food processor until finely chopped, like rice. Transfer to a bowl and repeat with the remaining half. Tip all the cauliflower in a bowl, cover with cling film and microwave on High for 5-6 mins until softened. 3 Tip onto a clean tea towel. Once cool enough to handle, scrunch up the tea towel and squeeze as much liquid as you can out of the cauliflower, then transfer to a clean bowl. Stir in the ground almonds, egg, oregano and season well with salt and pepper. 4 Line a baking tray with baking parchment and grease with oil. Mound the cauliflower mix into the centre of the tray, then use a spoon and your hands to spread out into a 30cm round. Make it a little thicker at the edges to create a crust. Bake for mins until golden brown and starting to crisp a little at the edges. 5 Remove from oven and add toppings in the following order: tomato passata, bocconcini, pesto, zucchini, asparagus and herbs. Bake for another 5-8 minutes before serving. 1 tbs fresh mint, roughly chopped 1 tbs fresh basil, roughly chopped kj 35.3g 16.6g 18.6g 9.2g 43.7g 636.3cal 14.4g

31 Cherry Tomato Omelette SERVES 1 PREP 2mins COOK 5mins V GF NF Quick, healthy and easy. 2 tsp olive oil 4 eggs 8 cherry tomatoes 1 spring onion, finely sliced salt & pepper, to taste 2 tbs tasty cheese, grated 1 In a small bowl, whisk the eggs together with the spring onion, salt, pepper and grated cheese. 2 Heat oil in a non-stick frying pan over medium heat. Add tomatoes and saute for a minute until soft but holding their shape. Pour in eggs mixture and cook until just set. Serve in wrap. 1 wholemeal or gluten free wrap kj 38g 33.9g 3.5g 16.3g 43.9g 688.7cal 6.1g

32 Chicken Salad Wrap SERVES 1 PREP 5mins COOK 0min GF EF NF This easy peasy protein-packed wrap is just the ticket for school or work lunches and picnics in the park. 2 wholemeal (or gluten free) wraps 3 tbs tzatziki 1/2 avocado 1 Spread the two wraps with tzatziki and avocado, top with chicken, tomato, cucumber and salad leaves. 2 Season with salt and pepper, roll up and secure with cling wrap or baking paper until ready to serve. 200g chicken, cooked (poached or grilled) 1 tomato, sliced 1 cucumber, thickly sliced 30g mixed salad leaves kj 59.4g 70.4g 8.3g 7.2g 26.1g 775.2cal 12g

33 Chicken Yakitori with Shredded Salad SERVES 2 PREP 10mins COOK 10mins GF DF EF 3/4 cup brown rice, washed 1 1/2 tbs soy sauce 3 tsp mirin 3 tsp honey 600g chicken thighs, cut in 3cm pieces 30g walnuts, roughly chopped 2 tsp sesame seeds 2 medium carrots, grated 120g red cabbage, finely sliced 2 spring onions, cut in 5cm length and thinly sliced lengthways Dressing 3 tsp sesame oil 1 tbs rice wine vinegar 1 Place rice, 1 1/2 cups water and 3/4 tsp salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork and tossing with toasted walnuts to serve. 2 Preheat BBQ or grill on high. 3 Combine soy sauce, mirin and honey and marinate chicken. 4 Heat a small frypan over medium heat and toast walnuts for a few minutes and set aside. In same pan, toast sesame seeds until golden. Set aside. 5 Make dressing and toss with carrot, cabbage and spring onions. 6 Thread chicken onto four skewers and cook 8-10 minutes, or until brown and cooked on all sides. 7 Divide salad, chicken and rice between two plates and scatter with sesame seeds. 3 tsp mirin 8 skewers 4251kj 64.2g 77.4g 8.6g 9.9g 46.9g cal 18.6g

34 Chilli, Lime & Avo Breakfast Smash SERVES 1 PREP 10mins COOK 10mins V GF DF NF 4 large eggs 1/2 avocado 1 lime, juiced 2 wholegrain (or gluten-free) bread, toasted 2 tsp finely chopped red onion 1 Heat a non stick frypan over medium heat and cook eggs to your liking. 2 Meanwhile, smash avocado and 1 tbs lime juice. 3 Spread smashed avocado on toast, top with eggs, onion, chilli and parsley. Season with salt and pepper to serve. small red chilli, chopped 2 sprigs parsley, leaves picked kj 31.8g 32.9g 8.1g 10.3g salt and pepper, to taste 40.5g 639.1cal 5.7g

35 Chimichurri Beef SERVES 2 PREP 15mins COOK 5mins GF EF NF 1/2 tsp ground cumin 1/4 tsp cayenne pepper 2 1/2 tbs olive oil 500g beef porterhouse 1/4 bunch parsley, chopped 1/4 bunch coriander, roughly chopped 1 clove garlic, crushed 3 tsp white wine vinegar 2 zucchini, shaved 400g tin corn kernels 1 Combine ground cumin, cayenne, 1/4 tsp salt and 1 tsp of oil and rub over beef. 2 On a hot grill or frypan, sear beef for 1-2 minutes on each side, or until cooked to your liking. Set aside, cover loosely with foil and rest for 5 minutes. 3 Meanwhile, combine parsley, coriander, garlic, vinegar and remaining oil in a blender and pulse blend a few times to form a chunky sauce. Season with salt and pepper and set aside. 4 Combine zucchini, corn, crumbled feta, spring onion and lemon juice in a bowl and season with salt & pepper. 5 Slice beef and serve with chimichurri sauce and salad. 400g tin cannellini beans, rinsed 100g feta kj 76g 38.1g 13.7g 18.7g 1 spring onion, finely sliced juice of half a lemon 56.6g 997.5cal 9.6g salt & pepper, to taste

36 Choc Banana Smoothie SERVES 1 PREP 0min COOK 0min V GF EF NF 250ml milk 60g vanilla protein powder 1 small banana, reserve 3 slices to serve 1 1/2 tbs cocoa powder 1 Blend milk, protein powder, banana, cocoa and ice till smooth. 2 Serve topped with banana slices, chocolate chips and chia. 6 ice cubes 15g choc chips, chopped kj 58.9g 42.9g 11.4g 11.1g 1 tsp chia seeds 20.3g 610.4cal 31.7g

37 Choc Hazelnut Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF This is a quick, easy and very filling breakfast. For an even faster kitchen pit stop, freeze bags with cocoa, banana slices, chopped dates and hazelnuts. All you need to do is add milk, ice and blitz! 2 cups milk 2 tbs cocoa powder 1 banana, sliced 1 Place all ingredients in a blender and whiz until thick and creamy. 4 pitted dates 40g hazelnuts 2686kj 18.8g 56.5g 13.4g 7.9g 4 ice cubes 35.7g 639.8cal 45.7g

38 Deconstructed Sushi Bowl SERVES 2 PREP 10mins COOK 10mins V VE GF DF EF NF This fresh, flavoursome salad is so delicious, you won't want to share! 2 x 250g brown rice, pre-cooked sachet or1 To make the dressing, mix together rice wine vinegar with microwave cup tamari or soy sauce with 3 tsp water and set aside. 2 tbs rice wine vinegar 2 tbs tamari or soy sauce 350g firm tofu, diced into 2cm cubes 1 tbs sesame oil 1 cucumber, deseeded & diced 1 carrot, grated 2 Cook rice according to packet instructions. 3 In a frypan over medium-high heat, toss tofu with oil and fry for a couple of minutes until golden. 4 Toss rice with tofu, cucumber, carrot, avocado, spring onion and dressing. Top with sesame seeds and nori strips to serve. 1 avocado, diced 2 spring onions, thinly sliced kj 34.5g 84.1g 15.5g 8.3g 1 tbs sesame seeds, toasted 1 sheet of nori seaweed, thinly sliced 49.4g 951.2cal 5.2g

39 Easy Chicken Fajitas SERVES 2 PREP 5mins COOK 15mins GF DF EF NF These fajitas are the easiest way to get dinner on the table in minutes. 700g chicken thighs, skinless 1 tsp ground cumin 1 tsp smoked paprika 1/2 tsp salt 1 tbs olive oil 1 brown onion, thinly sliced 1 garlic clove, finely chopped 2 red capsicum, cut into strips 60g baby spinach leaves 6 small corn tortillas, warmed 1 In a bowl, combine chicken with spices and salt and let rest for a few minutes. 2 Heat oil in a frying pan over medium heat. Cook chicken thighs a few minutes each side until golden, then remove from pan and rest, covered with foil or a plate. 3 Add onion, garlic and capsicum to the pan and saute for 4-5 minutes until softened. 4 Remove from pan and spread evenly over tortillas. Top with spinach leaves. 5 Uncover chicken and slice into thin strips and add to tortillas with a squeeze of lemon to serve. 1 lemon kj 69.2g 51.7g 7.1g 11.2g 45.8g 909.5cal 8g

40 Egg, Bacon & Avocado Breakky Wrap SERVES 1 PREP 5mins COOK 10mins GF DF NF 50g lean bacon, diced 3 large eggs 1 corn tortilla (large, 40g singular) 1/4 avocado, sliced 3 slices preserved jalapeno 1/2 small red chilli, sliced (optional) 1 tsp sweet chilli sauce 1/4 tsp paprika 2 sprigs parsley, leaves picked 1 Heat a non stick frypan over medium heat and cook bacon until beginning to crisp. Set aside and keep warm. 2 Cook eggs in same pan to your liking. Set aside. 3 Add tortilla to pan and cook for a minute each side to warm through. 4 Top tortilla with avocado, eggs, bacon, chilli(s), sauce, paprika and parsley. Season with salt and pepper to serve kj 32.1g 27.7g 3.9g 12.9g 42.6g 627.4cal 5.2g

41 Egg, Feta & Olive Salad SERVES 1 PREP 5mins COOK 10mins V GF NF This protein-rich salad will keep you full for hours. It's worth cooking extra eggs for between meal snacks. 8 eggs 200g mixed salad leaves 1 Place eggs in a saucepan of cold water and bring to the boil. Reduce to a simmer and cook for 6 minutes. Remove from heat and place in cold water. 2 tbs olive oil 2 tbs white wine vinegar 200g feta, diced 100g olives, pitted (black, green or mixed) 2 Place salad leaves in a bowl and toss with oil and vinegar. Add feta, olives, peeled sliced egg and season with salt and pepper. Wrap in corn tortillas to serve. 4 corn tortillas 7830kj 84.3g 60.6g 4.9g 47.5g 142.2g cal 3.3g

42 Falafel Salad SERVES 1 PREP 5mins COOK 2mins V VE GF DF EF NF Fresh, flavourful and vegan, this is the perfect lunch - with or without the wrap. 7 x (pre-made) falafel balls 75g mixed salad leaves 1 medium tomato salt & pepper, to taste 1 Heat falafel balls according to packet instructions. Toss salad and tomatoes with salt and pepper, olive oil and lemon juice. Serve warmed falafel with salad, olives and hummus in wraps. 1 tsp extra virgin olive oil 1/4 lemon, juiced kj 21g 85.3g 19.5g 5.2g 2 tbs hummus 2 x 20cm wholegrain or gluten free wrap 32.9g 760.9cal 10.6g 8 green olives (optional)

43 Falafel Wrap SERVES 1 PREP 10mins COOK 6mins V GF EF NF 1/3 cup Greek yoghurt 1/4 cup chopped coriander 1 clove garlic, crushed zest & juice of a lemon 400g tin chickpeas, rinsed and roughly mashed 150g cottage cheese 1/3 cup green peas 2 spring onions, thinly sliced 1 Combine yoghurt, coriander, garlic and lemon zest. Adjust seasoning and set aside. 2 Blitz chickpeas, cheese, peas, onion, cumin, 2 tbs lemon juice, salt and pepper to a thick paste. With clean wet hands, form 8 even sized balls, and flatten into a patties. 3 Gently fry in a non stick fry pan for 3 minutes each side, until golden and crisp. 4 To serve top warmed tortillas with yoghurt, rocket, cabbage, falafel and radish. 1/2 tsp ground cumin 2 corn tortillas, warmed kj 53.6g 79.8g 23.2g 11.4g 1 cup rocket 100g red cabbage 26.7g 848.3cal 18g 4 radish, cut in half lengthways salt and pepper, to taste

44 Fish & Sweet Potato Chips SERVES 2 PREP 15mins COOK 25mins GF DF NF We can't get enough of these sweet potato wedges; they're a much healthier take on traditional potato chips. 1 tbs olive oil 600g firm white fish fillets, such as flathead or whiting Batter 1/2 cup cornflour 3 egg whites, lightly whisked 1 1/2 tsp salt 1 lemon, zested Chips 1 Preheat oven to 200 C. To make chips, toss sweet potato with oil in a bowl to coat, then spread on a baking tray lined with baking paper and bake for 25 minutes or until crisp and browned. 2 To make batter, combine all ingredients in a medium bowl, adding more water if necessary. Allow to stand for 15 minutes. 3 Heat remaining 1 tbs oil in a non-stick frypan over medium heat. Coat fish pieces in the batter and cook for a few minutes on each side, being careful not to overcook. 4 Serve fish immediately with chips, lettuce, sliced avocado and a squeeze of lemon. 400g sweet potato, cut into wedges 2 tbs olive oil kj 76.6g 59g 8.8g 8.8g 2 lemon wedges, to serve 2 cups mixed lettuce leaves 47.6g 989.9cal 12.8g 1/2 avocado

45 Fragrant Eggplant & Broccoli Curry SERVES 2 PREP 10mins COOK 30mins V VE GF DF EF This is a very quick cooking curry - perfect for those time-poor week nights. 1/2 cup brown rice, rinsed 1 1/2 tbs coconut oil 3 tsp garam masala 1/2 tsp chilli powder 2 garlic cloves, crushed 1 onion, finely chopped 2 medium eggplants, cut in eighths lengthways 400g tin crushed tomatoes 400ml tin coconut milk 1/2 tsp salt 1/2 head of broccoli, cut in florets 1 Place rice and 1 cup salted water in a saucepan, cover, bring to a gentle simmer and cook for approximately minutes. Water should be absorbed, if not, continue to cook uncovered. Remove from heat, and stand covered for 5 minutes, and season with salt and pepper. 2 Meanwhile, heat oil in a medium saucepan over medium heat. Add garam masala, chilli, garlic and onion and cook for a few minutes, stirring constantly, until onion has softened. 3 Add eggplant and stir to coat in spice mixture and cook for a few minutes. 4 Add tomatoes, coconut milk and salt and bring to a simmer and cook uncovered for 5 minutes. Add broccoli and chickpeas and cook for another 3-5 minutes or until broccoli is just cooked. Adjust seasonings. 5 Top with coriander and almonds and serve with rice. 400g tin chickpeas, well rinsed 4 sprigs fresh coriander 2 tbs flaked almonds, toasted kj 26.7g 82.1g 28g 44.1g 56.6g cal 27.5g

46 Fried Eggs with Asparagus & Cherry Tomatoes SERVES 1 PREP 5mins COOK 10mins V GF NF 1 tbs olive oil sprig rosemary, leaves picked 60g cherry tomatoes 140g asparagus spears, woody ends trimmed off 4 eggs 50g feta 1 Heat oil in a frypan over low heat and cook rosemary for a few minutes to infuse flavour into the oil. 2 Turn heat to medium, add tomatoes and asparagus and cook, tossing for a few minutes. 3 Add eggs to side of pan and continue cooking until eggs are cooked to your liking. Season with salt and pepper to serve kj 34.7g 4.8g 4.5g 16.3g 49.6g 611.2cal 4.8g

47 Garlic Tofu Stuffed Mushrooms SERVES 2 PREP 5mins COOK 25mins V GF EF NF 2 slices wholegrain (or gluten-free) bread 1 small onion, finely chopped 1 clove garlic, crushed 4 sprigs thyme, leaves picked from 2 sprigs 300g firm tofu, crumbled 2 x 400g tin cannellini beans, rinsed and mashed 2 medium tomato, chopped 3 tbs tomato paste 1 tsp balsamic vinegar 1 cup grated parmesan 1/2 cup chopped parsley 1 Preheat oven to 190 C. 2 Blitz bread to form a crumb. Spread on a baking tray and dry out in oven for 5 minutes. 3 Heat a non-stick frypan over medium heat and cook onion, garlic and thyme for a few minutes. 4 Stir through crumbled tofu, beans, tomato, tomato paste and balsamic and cook for a few more minutes. Adjust seasonings. 5 Stir through 3/4 cup cheese and 1/3 cup parsley and stuff mushrooms. 6 Place mushrooms in an oven proof dish. Toss bread crumbs with remaining cheese and parsley and scatter over mushrooms. 7 Bake for minutes and serve immediately. 6 extra large mushrooms, stalks removed kj 75.5g 59.6g 33.7g 16.2g 37.8g 961.2cal 15.5g

48 Goat's Cheese & Avocado on Toast SERVES 1 PREP 1min COOK 1min V GF EF NF The classic Avo on Toast gets a creamy addition in this delicious twist on an old favourite. 2 slices wholegrain (or gluten free) bread 50g goat's cheese 1/2 avocado, sliced 1 Toast bread, then top with goat's cheese, avocado and season with salt & pepper and a squeeze of lemon. salt & pepper 1/4 lemon kj 15.2g 30.2g 5.8g 14.7g 36.1g 517.5cal 3g

49 Greek Eggs SERVES 1 PREP 5mins COOK 10mins V GF NF Dreaming of a Mediterranean holiday? This is the next best thing. 3 eggs 1/2 tsp dried oregano 1/4 tsp salt 3 tbs milk 2 tsp olive oil 10 cherry tomatoes 60g baby spinach leaves 1 Combine eggs, zest, oregano, salt and milk in a small bowl. 2 Heat a sprayed non-stick pan over medium heat and cook tomatoes until starting to soften. Add spinach and continue to cook for a couple of minutes. 3 Add egg mixture and stir carefully by pushing the setting egg mixture into center of the pan and allowing the wet mix to flow around the pan. 4 Serve sprinkled with crumbled feta and mint leaves inside pita wrap. 50g feta 1 sprig of mint 1 wholegrain (or gluten-free) bread slice, toasted kj 31.9g 23.6g 7.3g 14.8g 38.8g 585.4cal 9.8g

50 Greek Lamb Kebabs with Simple Salad SERVES 2 MAKES 8 PREP 20mins COOK 10mins GF EF NF Serve these with couscous or salad, rolled up in a wrap with fresh greens, or munch directly off the skewer! 650g lamb fillets, cut into approximately 2cm cubes 1 tbs lemon juice 1 tsp dried oregano 1 tsp chopped rosemary 1 clove of garlic, minced 1 Combine lamb pieces, lemon juice, oregano, rosemary and garlic in a freezer bag and stand in a bowl for at least 20 minutes. Turn the bag regularly to ensure all pieces are coated by the marinade. 2 Preheat BBQ or grill pan over medium to high heat. Thread a piece of meat onto skewer, followed by a piece of cheese, another piece of meat and finish with a tomato. Spray kebabs with oil and cook for a few minutes on each side. 8 bamboo skewers, soaked in water for 203 Squeeze over lemon juice and garnish with herbs. To serve, minutes (this prevents burning) toss salad leaves, cucumber and tomatoe with olive oil, balsamic vinegar and season with salt & pepper to taste. Serve 180g haloumi, cut into 6 cubes in wrap. 8 cherry tomatoes olive oil spray 1/2 lemon, to serve fresh herbs such as parsley, thyme, oregano to serve kj 93.9g 53.5g 5.3g 16.3g To serve 41.3g 979.7cal 7.9g 250g mixed salad leaves 2 continental cucumbers, sliced 1 tbs olive oil 2 tsp balsamic vinegar 2 wholegrain (or gluten-free) pita wraps

51 Green Shakshuka SERVES 2 PREP 5mins COOK 15mins V GF 1 tbs olive oil 1 small leek, white part finely sliced 1 clove garlic, crushed 1/2 tsp ground cumin 1 long red chilli, seeds removed, half sliced & half finely chopped 100g baby spinach leaves 6 large eggs 1/3 cup crumbled feta 1 tbs dukkah 2 slices wholegrain (or gluten-free) toast 1 tbs butter 1 Preheat oven to 190 C. 2 Heat oil in a fry pan suitable for the oven and saute leek, garlic, cumin and finely chopped chilli for 5 minutes over low heat. Adjust seasoning and stir through spinach until wilted. 3 Make six holes in the greens for the eggs, sprinkle with feta and bake for 8-10 minutes or until eggs are cooked. 4 Scatter over remaining sliced chilli and dukkah to serve with buttered toast kj 46.5g 32.3g 642.1cal 20.7g 6.5g 7.5g 17.8g

52 Grilled Fish with Mushroom & Edamame Rice SERVES 2 PREP 5mins COOK 30mins GF DF EF NF 1 1/2 cups vegetable stock 2 tsp soy sauce (or tamari if gluten free) 1/2 red onion, finely chopped 250g mushrooms, sliced 2 tsp sesame oil 1 cup brown rice, rinsed clove garlic, crushed 100g edamame beans, defrosted 1 Place stock and soy in a saucepan and bring to the boil. 2 Saute onion and mushrooms in sesame oil for a few minutes or until soft. Add rice and garlic and cook, stirring for 5 minutes. 3 Add a ladle of hot stock and gently stir until stock is absorbed. Repeat with the remaining stock until rice is tender but still with a slight bite. 4 Stir through edamame beans and parsley. 5 Meanwhile heat olive oil in a frypan and cook fish a few minutes each side until golden. 1/4 bunch fresh parsley, leaves picked and6 Serve rice topped with fish and sesame seeds. chopped 2 tbs olive oil 500g white fish fillets 2 tsp black sesame seeds kj 74.8g 86g 8.4g 5.7g 36.7g 988.1cal 1.8g

53 Grilled Haloumi with Greek Salad SERVES 2 PREP 5mins COOK 10mins V GF EF NF The best cheese is grill-worthy! Enjoy this Mediterranean meal in 10 minutes. 500g haloumi, cut into 1cm thick slices 1/2 lemon, cut into wedges, to serve Greek Salad 1/2 red onion, finely sliced 1 Heat a non-stick frying pan or griddle pan to medium-high heat and grill haloumi slices for a couple minutes each side until golden. 2 To prepare the salad, place all salad ingredients into a bowl and toss until combined. Serve with grilled haloumi, season with salt & pepper and a squeeze of lemon. 500g cherry tomatoes, halved 1 cup kalamata olives 2 continental cucumbers 1/2 iceberg lettuce kj 62.4g 34.5g 11.5g 30.4g 300g baby potatoes, boiled & quartered 1 tbs fresh dill 63.7g 997.5cal 14.9g 1 tbs olive oil 2 tsp lemon juice

54 Grilled Snapper with Tahini Sauce SERVES 2 PREP 5mins COOK 10mins GF DF EF NF This is so quick and easy to make - the perfect midweek meal. 3 tbs hulled tahini 3 1/2 tbs lemon juice 2 garlic cloves, crushed 1 tsp ground cumin 2 tbs olive oil 400g tin chickpeas, well rinsed 1 zucchini, peeled into ribbons 1/2 small red onion, thinly sliced 4 snapper fillets (150g each), seasoned with salt & pepper 100g rocket 1 To make tahini sauce, mix together tahini, 2 tbs lemon juice, 2 tbs water, garlic, cumin and season with salt and pepper. Set aside. 2 Heat 2 tsp of oil in a frypan. Add in the chickpeas and cook for 2-3 minutes or until just warmed through. Place in a bowl, add the zucchini and onion drizzle with remaining lemon juice and 2 tsp of oil. Adjust seasoning and set aside. 3 Heat remaining oil in a frypan over medium heat and cook fish for a few minutes on each side until lightly browned, turning once. 4 Place fish on a bed of rocket, drizzle with tahini sauce, scatter over peppercorns and serve with chickpea salad. 2 tsp pink peppercorns, roughly crushed salt & pepper, to taste kj 84.7g 35.1g 18.7g 7.3g 48.6g 965.2cal 3.2g

55 Grilled Turkey & Sauteed Vegetables SERVES 2 PREP 5mins COOK 15mins GF DF EF NF This protein-rich meal will keep you full for hours. Try not to overcook your greens. 600g turkey fillets, flattened with a rolling pin 1 Rub turkey fillets with 1 tsp oil and season with 1/2 tsp thyme, salt and pepper. 2 tbs olive oil 1 tsp dried thyme salt & pepper, to taste 400g kipfler potatoes, sliced 400g sweet potato 400g broccoli, cut in florets 200g green beans, halved 10green olives, pitted 1 garlic clove, crushed 1 lemon, juiced 2 Heat a grill pan or BBQ over high heat and grill turkey fillets for 3-4 minutes each side or until cooked. 3 Add potatoes and sweet potato to a medium sized saucepan of cold salted water and bring to the boil. Simmer gently for 5 minutes, add broccoli florets and continue to cook for another minute. Add beans and cook for one minute more. Drain immediately. 4 Heat remaining oil, thyme, olives and garlic over medium heat, then toss through drained potatoes and beans and saute for a few minutes. 5 Squeeze lemon juice over turkey and vegetables to serve kj 85.5g 53.8g 21.8g 6.3g 35.1g 924.3cal 17g

56 Haloumi & Cucumber Yoghurt Salad SERVES 2 PREP 5mins COOK 15mins V GF EF NF 1 cup white quinoa, rinsed 500g haloumi, cut in 3 cm slices 2 continental cucumber, shaved into ribbons with a peeler 1/2 cup peas, fresh or frozen 1/2 bunch mint, leaves picked 1/2 lemon, juiced 1 Place quinoa, 2 cups water and 1/2 tsp salt in a saucepan and bring to the boil. Simmer, covered for 15 minutes or until cooked, rest covered for 5 minutes. Spread on a plate and place in freezer to cool. 2 Heat a frypan over medium heat and cook haloumi 3-4 minutes each side, until browned. 3 Divide quinoa between two bowls, top with cucumber, peas, mint and haloumi and squeeze over lemon juice. Adjust seasoning and serve with tzatziki. salt & pepper, to taste 3/4 cup tzatziki 4413kj 73.5g 65.9g 10.9g 29.6g 51.2g 1054cal 15.9g