Green Mango Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF 1 cup milk 40g vanilla protein powder 25g almonds 1 Blend all ingredients till smooth. 1/3 cup rolled oats (or brown rice/quinoa flakes if gluten free) 2588.5kj 48.7g 42.1g 10.4g 7.2g 45g frozen or fresh mango 1/4 cup blueberries, fresh or frozen 26.4g 618.3cal 27g 1 cup baby spinach leaves 2 sprigs mint, leaves picked 4-6 ice cubes
Spiced Chickpea & Kale Salad with Yoghurt Dressing SERVES 2 PREP 10mins COOK 20mins V GF EF 400g tin chickpeas, rinsed 1 tbs tandoori paste ½ bunch Tuscan kale (cavalo nero), leaves roughly chopped 1/2 avocado, diced 20g chopped walnuts Dressing: 3 tbs tahini 1/4 cup Greek yoghurt 1 Preheat oven to 190 C and line a baking tray with baking paper. 2 Toss chickpeas with tandoori paste and bake for 20 minutes. 3 Meanwhile, combine dressing ingredients, adding hot water if necessary to thin. Adjust seasoning and set aside. 4 Cover kale with boiling water, stand for a minute and drain well. Add dressing and massage into leaves. 5 Divide kale between two bowls, top with chickpeas, avocado and walnuts to serve. 2 tsp maple syrup 2 tbs lemon juice 2526.1kj 19.9g 27.4g 16.2g 7.1g salt and pepper, to taste 42.1g 603.3cal 11.4g
Spring Greens Minestrone SERVES 2 PREP 10mins COOK 20mins V GF EF The cleanest, greenest minestrone celebrating the best of spring produce. We used water instead of stock for a purer soup. 1 tbs extra virgin olive oil 1 leek, white part only, finely sliced 2 garlic cloves, minced 2 zucchini, sliced 2 tbs basil leaves, finely chopped plus a few extra to serve 1 Heat olive oil over medium heat in a large saucepan, add leek and garlic and saute for a few minutes until soft. 2 Add zucchini, asparagus, broccoli and green beans and toss lightly for a couple of minutes. Season with salt and pepper, then pour in 1.5 litres of cold water. 3 Bring to boil then reduce to a simmer for 4 minutes. Add 2 bunches asparagus, cut into 2cm pieces peas and cannellini beans and bring back to a simmer. Once 1 small head broccoli, cut into florets vegetables are tender, stir in the basil and pesto and ladle into bowls. 250g green beans, cut into 2cm pieces 4 Scatter with almonds and extra basil leaves to serve. 1 cup frozen or fresh peas 2 x 400g can cannellini beans, rinsed & drained 3588.7kj 42.1g 48.2g 37.6g 5.3g 2 tbs pesto 4 tbs roughly chopped almonds, to serve (1 per serve) 46.1g 857.2cal 18.3g
Pear & Honey Porridge SERVES 1 PREP 5mins COOK 5mins V GF EF 1 william bartlett pear, half roughly chopped and half thinly sliced 3/4 cup cottage cheese 3 tbs almond meal pinch salt 1/2 cup rolled oats (if gluten-free, use brown rice or quinoa flakes) 1/4 tsp ground cinnamon 1 tsp honey 1 Slice half the pear and place in a small saucepan with 2 tbs of water, cover and simmer for 1 minute. Set aside. 2 Blend cottage cheese, almond meal, remaining half pear roughly chopped, pinch of salt with 1 1/3 cups of water till smooth. 3 Transfer to a small saucepan, stir through oats and bring to a gentle simmer for 4-5 minutes. Stir regularly to prevent sticking. 4 Transfer to bowl, top with sliced pear, dust with cinnamon and drizzle over honey. 2689.7kj 39.6g 46.3g 11.9g 8g 28.2g 642.5cal 24.5g
Sticky Chicken with Broccolini SERVES 2 PREP 10mins COOK 25mins GF DF EF One of our all time chicken favourites! 2 tbs sweet chilli sauce 2 tbs tamari (or soy sauce) 1 Preheat oven to 180 C. Combine sweet chilli, tamari and peanut butter in a small saucepan and heat gently over lowmedium heat until combined. 2 tbs crunchy peanut butter 2 In a medium-sized bowl, combine sauce with chicken (if preferred, you can marinate in the fridge for 2 hours to enhance 500g chicken thighs, halved with skin & fat flavours). removed 1/4 cup fresh coriander, chopped 2 bunches broccolini 2 tsp sesame or olive oil 3 Place chicken pieces in a lightly greased ovenproof dish and bake for 25-30 minutes until cooked through. Meanwhile in a pot of boiling water, cook broccolini for 3-4 minutes or until tender, then drain and toss with oil. 4 Serve with chicken and scatter with coriander. 2868.6kj 58.7g 19.5g 8.8g 9g 38g 685.2cal 15.7g
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 400g beef porterhouse 1/4 bunch parsley, chopped 1/4 bunch coriander, roughly chopped 1 clove garlic, crushed 2 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. 100g feta 1 spring onion, finely sliced 3386.6kj 57.7g 23.5g 6g 17.1g juice of half a lemon salt & pepper, to taste 52.4g 808.9cal 7.1g
Prawn & Pumpkin Curry SERVES 2 PREP 5mins COOK 30mins GF DF EF NF 2/3 cup brown rice, rinsed 200ml coconut milk 2 tbs green curry paste 400g pumpkin, cut into 1.5cm cubes 1 cup vegetable stock 450g peeled green prawns 2 tsp fish sauce 1 Place rice, 1 1/3 cups water and 1/2 tsp salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork. 2 Heat a saucepan or wok over medium heat. Add 1 tbs of coconut milk and curry paste and cook, stirring for a minute. Add pumpkin and continue to cook, stirring for a few more minutes. 3 Add remaining coconut milk and stock, reduce heat to low and simmer for 10-15 minutes or until pumpkin is tender. ¼ bunch fresh coriander, roughly chopped4 Add prawns and fish sauce and cook for a few more minutes until prawns change colour. ½ lime 5 Divide rice and curry between two bowls and serve topped with coriander and a squeeze of lime. 3216.6kj 60.2g 75.3g 10.2g 15.5g 22.8g 768.3cal 16.3g
Pesto Zoodles SERVES 1 PREP 10mins COOK 5mins V GF EF 3/4 cup cottage cheese 400g tin chickpeas, drained & rinsed 1 tbs pesto 1/4 bunch basil, leaves picked 1/2 lemon, juiced salt and pepper, to taste 1/2 tsp sesame seeds 2 zucchini, spiralised 1 Blend cheese, chickpeas, pesto, basil leaves and lemon juice to a smooth sauce. Adjust seasoning. 2 Heat a non-stick frypan over medium heat and toast sesame seeds for a few minutes until golden. Set aside. 3 Turn heat to high, add zucchini noodles and saute for 2 minutes. Add sauce and toss to combine. 4 Top with tomatoes, radish, sesame seeds and a few basil leaves to serve. 4 cherry tomatoes, cut in quarters 1 radish, thinly sliced 2638.3kj 43.4g 38.2g 14.5g 8.2g 28.1g 630.1cal 7.3g
Honey Mustard Drumsticks with Asparagus SERVES 2 PREP 5mins COOK 30mins GF EF NF Being prepared for this recipe by getting your marinade on early will really increase the flavour. 1 tbs wholegrain mustard 1 tbs honey 2 garlic cloves, crushed 2 tsp olive oil 8 chicken drumsticks salt & pepper, to taste 2 bunches asparagus, washed & ends trimmed 2 tbs feta 1 Preheat oven to 200 C. Mix mustard, honey, garlic and oil in a bowl. Add drumsticks and toss well, coating them with the mixture. (You can do this a few hours in advance to increase marinade time). 2 Place drumsticks in a single layer in a baking dish lined with baking paper. Season with salt and pepper and bake in the oven for 25 minutes. 3 Scatter asparagus in baking dish and bake for an extra 5-10 minutes or until chicken and asparagus are cooked through 4 Remove from oven and crumble feta over the asparagus to serve. 2862.1kj 66g 10.2g 2.6g 13.4g 41.7g 683.6cal 9.7g
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. 2626.9kj 32.1g 27.7g 3.9g 12.9g 42.6g 627.4cal 5.2g
Black Bean & Sweet Potato Quesadilla SERVES 2 PREP 10mins COOK 12mins V GF EF NF 1 tbs olive oil 2 cloves garlic, crushed 200g 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 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 the cheese 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) 2780.4kj 36.5g 62.2g 16.6g 7.2g 25.5g 664.4cal 11.3g
Roasted Salmon with Peas & Wombok SERVES 2 PREP 10mins COOK 10mins GF EF NF 900g potatoes, 3cm diced 2 tbs Greek yoghurt salt and pepper, to taste 350g wombok, shredded 1 cup peas 1 tsp olive oil 1 Preheat oven to 220 C. 2 Place potatoes in a large saucepan with 1 tsp salt and cover with cold water. Bring to the boil, reduce to a simmer and cook for 10 minutes or until tender. Drain, mash with yoghurt and adjust seasoning. 3 At the same time toss wombok, peas, oil and thyme in a bowl and season. Divide between two small oven proof dishes and top each with a piece of salmon, skin side up. 1/2 tsp dried thyme 4 Roast for 10 minutes or until fish is just cooked and serve with mash and a squeeze of lemon. 400g salmon fillets, seasoned with salt and pepper 1/2 lemon 3329.8kj 60.5g 57.2g 14.9g 7.2g 31.7g 795.3cal 13.7g
Quick Banana Pancakes SERVES 1 PREP 5mins COOK 5mins V GF NF These pancakes are quick, easy and delicious! Feel free to play around with the recipe by adding some vanilla extract or peanut butter for extra oomph. 3 eggs 1/4 tsp baking powder 1/2 tsp ground cinnamon 2 medium bananas, mashed 1 tbs olive oil 1/2 cup raspberries, fresh or frozen 1/3 cup Greek yoghurt 1 Blend eggs, baking powder and cinnamon until well combined. Add banana and give a short blitz to just combine. NOTE: the trick to this recipe is to not over - or under - blend the mixture. 2 Heat one teaspoon of oil in a small frypan over medium heat. Once hot, add 1/4 of mixture, tilting pan to cover the base. Cook until bubbles appear and the bottom is cooked, then gently flip over and cook the other side. Keep warm whilst cooking the remaining mixture. 3 Serve with raspberries, yoghurt and sprinkle over almonds. 2613.1kj 23.9g 48.6g 9.3g 8.2g 34.7g 623.8cal 34.4g
Warm Chicken & Brown Rice Nutrition Bomb SERVES 1 PREP 10mins COOK 15mins GF EF NF 1/4 cup brown rice salt & pepper to taste 1 tbs olive oil 1 clove garlic, roughly chopped 1/2 lemon, zest and juice 100g chicken breast, cut in slices 50g broccoli florets 2 kale leaves, stripped from stem and finley shredded 1 small carrot, cut in thin strips 1/2 cup finely shredded red cabbage 1 Bring 1 cup of water to the boil and add brown rice, cover and simmer for 15 minutes. Drain, set aside and season with salt and pepper. 2 Heat oil in a fry pan over medium-high heat, add garlic, lemon zest and chicken pieces and cook for a few minutes until just cooked. Set chicken aside, season with salt & pepper and cover loosely with foil for 5 minutes. 3 In same frypan add broccoli and shredded kale to the flavoured oil and cook for a few minutes. 4 Place brown rice in bowl, add chicken, vegetables and spring onions. Season with salt and pepper and serve with a squeeze of lemon juice and tzatziki. 1 spring onion, sliced on the angle 3 tbs tzatziki 2589.3kj 35.8g 51.9g 10.3g 5.8g 27.2g 618.5cal 11.4g
Lamb Kofta Wrap SERVES 2 PREP 10mins COOK 8mins GF EF NF 500g lamb mince 100g haloumi, grated 1/4 bunch parsley, leaves picked and half finely chopped ¼ tsp coriander ¼ tsp cumin salt and pepper, to taste 2 wholegrain (or gluten-free) pita breads, warmed 1 Preheat a grill over medium heat. 2 Combine lamb, haloumi, finely chopped parsley, spices, ¼ tsp salt and pinch pepper. Divide mixture into six and mould around six skewers. Cook 3-4 minutes each side until golden. 3 Warm bread on grill and top with lettuce, kofta, onion, pomegranate seeds and extra parsley leaves. Season and serve drizzled with tzatziki. 2 iceberg lettuce leaves, roughly torn 3278.6kj 70.4g 52.5g 3.9g 13.7g ½ red onion, finely sliced ¼ pomegranate seeds removed (freeze the rest) 31.2g 783.3cal 8.5g 1/2 cup tzatziki