Delicious Lunch & Your title here Dinner Recipes Company members share a common purpose and unite in order to focus their various Fast, healthy meals in minutes! Company members share a common -By Mark Woodgate purpose and unite in order to focus their various Holistic Health Coach & Body Transformation Specialist Body Blueprint Personal Training www.bodyblueprint.co.nz Your title here Company members share a common purpose and unite in order to focus their various
Mark Woodgate Holistic Health Coach & Body Transformation Specialist Mark Woodgate is the fitness director of Body Blueprint, a leading personal training company which he founded in 1995. With a background in natural therapies, Mark takes a holistic approach to health and fitness to help you achieve the best possible results. Originally based out of Les Mills World of Fitness in Hamilton, Mark was the first personal trainer in New Zealand to create a specialised personal training package for the Body for Life Challenge. He quickly became known as a top body transformation specialist and in 2001 he created his own body transformation programme, the Body Blueprint 12 Week Challenge. Since 1999 Mark has transformed more than 10,000 people thanks to his revolutionary quality versus quantity training principles. 5 of his clients have placed in the top 2000 in the world for their remarkable body transformations. (International Body for Life Challenge) Mark provides a range of services including one on one personal training, boxing, kettlebell training and specialised strength and cardio programmes. He trains a variety of clients - from those wanting to transform their bodies to elite swimmers and strongmen. Mark is the creator of the Biggest Loser 12 Week Challenge, Body Blueprint 12 Week Challenge, Muscle Morph 12 Week Challenge, the 5 Week LEAN Programme, 30 Minute Express Workouts and 3 Day Holiday Detox, all available as downloadable programmes from his website. Visit Mark s website at: www.bodyblueprint.co.nz Join Mark on Facebook at: https://www.facebook.com/transformyourself
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CONTENTS Contents Lunch & Dinner Recipes 6 7 8 9 10 11 12 13 14 15 Chicken & Cashew Nut Stirfry Green Curry Stirfry Thai Lamb & Vegetable Stirfry Turkey Plum Stir Fry Smoked fish Casserole Low Carb Ham & Cheese Frittata Meat Loaf Baked Chicken Parmesan Chicken Tortilla Wraps Balsamic Salmon Salad
16 17 18 19 20 Walnut Chicken Salad Prawn, Avocado and Mango Salad Chicken & Avocado Salad Moroccan Chicken Quinoa Salad Hot Chicken Salad 21 22 23 24 25 26 27 Steak with Mushroom Sauce & Veges Steak with Salad and Polenta Thai Fish Cakes Fish with Parmesan and Nuts Tacos Lamb curry Healthy Hawaiian Pizza
28 29 30 31 32 Vegetable frittata Kumara & Coriander Soup Creamy Pumpkin Soup Asparagus Stuffed Mushrooms Quinoa with Tempeh 33 34 35-36 Falafel Lettuce Wraps Potato and Pumpkin Pancakes with Coconut Sauce Sample 7 Day Menu
Dear friend, It s easy to underestimate the role that good nutrition plays when it comes to achieving our fitness goals and improving our health and wellbeing. How well we perform mentally and physically to how well our immune system reacts to foreign invaders, are all governed by what we ingest on a day to day basis. So, how is your nutrition? Here are some questions to ask yourself 1) Do you drink at least 1.5 litres of pure water every day to keep your body hydrated, mentally and physically alert? 2) Do you keep sugar intake, alcohol consumption and processed foods to a minimum? 3) Do you eat small and often throughout the day to maintain consistent energy levels, avoid cravings and overindulgence? 4) Do you take the time to prepare healthy meals and snacks in advance? 5) Is your diet high in fresh fruit and vegetables? 6) Do you limit convenience foods or takeaways to once or twice per week? If you answered no to any or all of the above, it s not too late to take control of your health and start reaping the benefits of good nutrition. Time starts NOW! There s a common misconception that healthy eating equals bland and boring, yet nothing could be further from the truth. In fact, I know you ll be pleasantly surprised because not only are these recipes healthy and nutritious, they re incredibly DELICIOUS as well. The meals and snacks contained in this e-book provide a balance of protein, carbohydrates, fibre, healthy fats and youth promoting antioxidants. Each recipe requires minimal preparation time. In other words that means more time to enjoy. Therefore it is with great pleasure that I bring you some of my favourite breakfast and snack recipes. These are the same recipes I ve shared with my clients and whose goals have included improving their health, increasing their energy levels, losing weight and transforming their bodies. Bon appétit! Mark Woodgate Holistic Health Coach & Body Transformation Specialist Ps: For additional recipes, see my accompanying ebooks, Delicious Breakfast & Snack Recipes and Delicious Smoothies.
250g boneless chicken 50g raw cashew nuts 1 carrot, peeled and diced (about 100g) 1 cup mushrooms peeled & stalks removed 1 head of broccoli diced 1 small cauliflower diced 1 tsp garlic 1 tsp ginger 1/2 red or orange capsicum - seeded 1/2 green capsicum - seeded 50g sliced baby sweet corn (optional) 2 tbsp oyster sauce* 1 tbsp light soy sauce* Dash of pepper* 2 tbsp honey* Preparation Chicken & Cashew StirFry Remove skin and visible fat from the chicken. Cut into bitesized pieces. Marinade chicken pieces with seasoning ingredients*. Add ½ cup water & 1 tbsp rice bran oil to a non-stick frying pan or Wok. Heat. Fry ginger & garlic until fragrant. Add in chicken & vegetables. Stir-fry until chicken is cooked. Add cashew nuts. Add 2 tbsp virgin olive oil just before removing from heat. Serve with steamed basmati or jasmine rice. (Makes 2 servings) 6
Green Curry Stir Fry 300-400g chicken or lean beef sliced 2-3 cups veges, broccoli, carrot, mushrooms, spinach beans etc 1-2 tsp crushed ginger 2-4 tbsp green or red curry paste (depending on how spicy you like it) 1 tsp fish sauce 1 tsp brown sugar 1-2 kaffer lime leaves chopped (or you can buy these in a jar from the international food section of the supermarket) Lime juice 1/2 cup light coconut milk Coriander to serve Add a little oil in fry pan - eg: sesame, rice bran or coconut oil. Add curry paste and ginger. Stir for few minutes and add meat. Stir fry and add veges. Stir fry for 5 mins. Stir in the coconut milk, fish sauce, lime juice and leaves, sprinkle with brown sugar. Cook till heated through. Serve with 1/2 portion rice and top with chopped coriander. (Makes 2-3 servings ) 7
Thai Lamb & Vegetable 6 lamb cutlets ½ bunch medium size bok choy chopped 1 tin bamboo 1 cup broccoli ¼ sliced red capsicum 2 tbsp of fresh coriander 1 lime Stir Fry Heat the wok and add ½ cup water. Cook the cutlets a few at a time until tender and remove. Ensure the wok is very hot and add ½ cup of water. Add the bok, choy, bamboo, broccoli, red capsicum and stir fry for about 1 minute before adding 3 tbsp water for the vegetables to steam for approx 3 minutes. Add the lamb cutlets and mix together. Add the coriander and a squeeze of lime. Tip: Another option is to marinade the cutlets for approx 1 hour in a marinade of your choice eg: garlic, ginger and honey. 8 (Makes 2-3 servings)
Turkey Plum Stir Fry 500g tegel fresh turkey breast fillet 425g can wattie's stir fry oriental plum sauce 2 tsp minced garlic 1 tsp minced ginger 2 tbsp virgin coconut oil 4 cups stir fry vegetables 4 cups wattie's stir fry vegetable mix 1/4 cup cashew nuts to garnish 1. Toss the tegel turkey slices in 1/2 can wattie's stir fry oriental plum sauce with the garlic and ginger. Cover and leave for 1/2 hour. 2. Heat 1 tbsp coconut oil in a wok and add wattie's stir fry vegetable mix tossing quickly until tender. Set aside. 3. Heat the remaining oil in the wok. Stir fry the turkey in 2 batches over a high heat until cooked. 4. Return the vegetables and remaining sauce to the wok and toss. (Makes 4 servings) 9
Smoked Fish Casserole 500g smoked fish cut into small bite pieces 1 leek - sliced ½ cup mushrooms ½ tsp chives Black pepper ½ cup sour cream 1 egg beaten 100g mozzarella cheese - grated Place sliced leeks in a pan with a little olive oil and fry until soft. Add the mushrooms, chives, pepper to taste. Mix together in a large bowl the smoked fish, leek mixture, sour cream, egg and 2/3 of the grated cheese. Place in a large lasagne dish and cover with the remaining cheese. Bake for 30 minutes at 180 degrees or until golden brown. Serve with vegetables of your choice. PEUGOT PRESENTATION TEMPLATE (Makes 3-4 servings) 10
Low Carb Ham & Cheese 5 eggs 1 tablespoon water ½ teaspoon salt ½ tsp black pepper 1 cup broccoli ½ cup sliced mushrooms 2/3 rd cup red capsicum 1 cup ham (off the bone) cut into ½ inch cubes 1 tablespoon virgin coconut oil ½ cup grated parmesan cheese Frittata Beat the eggs, water, salt, and pepper in a large bowl. Mix in the broccoli, ham, capsicum & mushrooms. In a large, oven proof skillet or pan heat the coconut oil over medium-high heat. Pour the egg mixture into the pan and cook for 6 to 7 minutes, until the eggs are set around the edges. Remove from the heat and sprinkle the cheese over the eggs. Place the pan under the broiler and cook until the eggs are set in the centre and the cheese is melted (about 2 minutes). Remove from the oven and allow the frittata to stand for 5 minutes before serving. (Makes 2 servings) 11
Meat Loaf 750g lean beef mince 1 ½ cups soft wholemeal breadcrumbs 1/2 cup rolled oats 1 onion, finely chopped 2 cloves garlic, crushed 1/2 cup chopped fresh parsley 1 ½ cups grated vegetables (carrot, kumara, pumpkin, courgette, etc) 1 egg 1 teaspoon curry powder 2 teaspoons mixed herbs 1 teaspoon Himalayan, rock or sea salt Mix all ingredients together in a bowl. Press into a medium sized loaf tin (around 22cm). Cover with foil and cook at 190 C for 30 minutes. Remove foil and cook for a further 20-30 minutes or until juices run clear when tested with a skewer. Serve hot or cold. 12 (Makes 4 servings)
Baked Chicken Parmesan 2 boneless chicken breasts 1 egg ½ cup milk Seasoned bread crumbs 2 tablespoons coconut oil 1-2 tablespoons grated parmesan cheese 4 oz pasta sauce Whisk together the egg and milk. Dip the chicken breasts in milk and egg mixture and then in bread crumbs. Heat coconut oil in a large skillet over medium-high heat. Brown the chicken in the hot oil on both sides until golden, about 3 to 4 minutes on each side. Set chicken in a baking dish. Pour pasta sauce over chicken breasts. Sprinkle with parmesan cheese and bake at 180 C for about 25 to 30 minutes or until bubbly. Serve with spaghetti and a green salad. (Makes 2 servings) 13
Chicken Tortilla Wraps 1 teaspoon virgin coconut oil 1 small onion thinly sliced 1 capsicum - cut into ¼ inch dice ½ kg chicken breast - thinly sliced 1 tomato cut into ¼ inch dice ½ cup ripe avocado, cut into 1/2-inch dice ½ cup cottage cheese 1 cup lettuce chopped 4 (8-inch) tortillas (preferably wholegrain) 1 teaspoon fresh lime juice ½ cup of your favourite salsa 1. Heat the coconut oil in a sauté pan. Add the onions and capsicum, and sauté until onions are golden brown and capsicum is soft for about 5 minutes. Add the chicken. Cook until done. 2. Cut/chop/shred tomato, cheese and lettuce. 3. Heat the tortillas. Spoon a small portion of the chicken and onion mixture in a long cigar shape line on the bottom third of the tortilla. Add ¼ portions of the tomato, avocado, lettuce and cottage cheese. Drizzle with fresh lime juice. 4. Roll the tortillas and spoon the salsa on top. Serve at once. (Makes 4 servings) 14
Balsamic Salmon Salad 2 portions new potatoes - cubed 1 tbsp teriyaki marinade 2 cloves garlic - minced 1 tbsp fresh parsley 2 portions salmon fillets (about 12 oz) 4 cups mixed salad greens 1 tbsp fresh basil leaves - chopped 1 tbsp fresh oregano leaves - chopped 1 tbsp virgin olive oil 2 tbsp balsamic vinegar 1 lemon - halved Freshly ground black pepper to taste Steam cubed new potatoes in a covered saucepan until tender. (approximately 20 mins) While the potatoes are cooking, mix teriyaki marinade, garlic & parsley in a small bowl. Preheat broiler. Lightly coat a broiler pan with cooking spray. Place salmon fillets on the pan, skin-side down, and brush with teriyaki marinade. Broil salmon approximately 6 inches from the broiler until the fish is cooked through and flakes easily with a fork for about 10 minutes. While salmon is cooking, combine salad greens, basil, oregano, olive oil and balsamic vinegar in a medium bowl and toss. Divide tossed salad between two separate plates. Layer the portions of potatoes and broiled salmon fillets over salad greens. Top salmon and salad with a squeeze of fresh lemon and freshly ground black pepper. (Makes 2 servings) 15
Walnut Chicken Salad 2 skinned and boned chicken breast halves 1-2 tablespoons buttermilk cup finely ground walnuts cup fine, dry breadcrumbs ½ teaspoon Himalayan or sea salt 2 tablespoons virgin coconut oil 2 cups torn mixed salad greens 2 cups torn fresh spinach ½ cup shredded edam cheese 8 cherry tomatoes - cut in half Place chicken between 2 sheets of heavy-duty plastic wrap, flatten to 1/4-inch thickness using a rolling pin. Brush buttermilk evenly over chicken. Combine walnuts, breadcrumbs, and salt in a shallow dish, dredge chicken in mixture. Pour oil into a large skillet, place over mediumhigh heat until hot. Add chicken and cook for 3 minutes on each side or until golden. Remove from heat, cool slightly. Cut chicken crosswise into thin slices. Combine salad greens and spinach, and arrange on 2 individual plates. Sprinkle with cheese, and top with tomato halves and chicken. Serve with balsamic vinaigrette. (Makes 2 servings) 16
Prawn, Mango and Avocado Salad *200g cooked tiger prawns 1 mango, cut into 2cm cubes Avocado, cut into 2cm cubes 1 lime, plus lime wedges to serve 1/3 rd cup finely chopped coriander leaves 1 small red chilli, seeds removed - finely chopped 1 tbsp honey 1 tbsp avocado oil or extra virgin olive oil ½ small lettuce, leaves separated Peel, devein and roughly chop half the prawns. Place in a bowl with the mango and avocado. Grate the zest of half a lime, then juice 1 lime. Place the lime zest and juice in a small bowl with the coriander, chilli, honey and oil. Whisk to combine and season well. Pour over prawn mixture and toss to combine. Divide lettuce among plates, fill with the salad and serve with the remaining prawns and lime. *Can use 200g cooked fish if preferred (Makes 2 servings) 17
Chicken and Avocado Salad 250g boneless, skinless, cooked chicken 1 small red onion finely sliced 1 small red apple finely sliced 25g walnuts roughly chopped 1 tbsp sultanas 1 avocado peeled, stoned and sliced 1 bag mixed salad leaves 1 tbsp dill finely chopped Dressing 1 tbsp French mustard 3 tbsp extra virgin olive oil 1 tbsp white wine vinegar 1 glove garlic crushed 1 tsp thyme finely chopped Combine the chicken with the onion, apple, walnuts and sultanas. Add the avocado slices. Combine all the dressing ingredients and pour over the chicken salad. Divide the salad leaves, top with the chicken salad and sprinkle with the dill. (Makes 2 servings) 18
500 grams boneless chicken 1 tbsp virgin coconut oil 1tsp crushed garlic 1 cup quinoa 1tsp cumin ½ tsp cinnamon 1tsp ground coriander 1tsp ground ginger 1tsp turmeric Mesculin salad leaves or baby rocket 4-6 sundried tomatoes - chopped ½ red capsicum- diced Cut chicken into cubes and place in zip lock bag with spices shake to coat chicken. Place 1 cup of quinoa in pot and cover with 2 cups of water. Cook for 20 minutes until liquid is absorbed (Tip: Use chicken stock for extra flavour if desired) In a fry pan heat coconut oil, add garlic and chicken and cook until golden brown and cooked through. In a large bowl combine quinoa and chicken. Toss through the salad ingredients and serve. Moroccan Chicken Quinoa Salad (Makes 2 servings) 19
Hot Chicken Salad 100 ml of plain yoghurt ½ cup sesame seeds 1 chicken breast cut into slices 1 handful of salad mix ½ cup grated carrot 1 tbsp sunflower seeds 1 small tomato slice into wedges Marinade 1 tbsp virgin olive oil 1 tsp sesame oil 1 tsp apple cider vinegar 1 tbsp honey 1 tbsp fish sauce 1 tbsp lemon juice Marinade chicken in mixture of the first 5 ingredients, then dip in plain yoghurt and sesame seeds and pan fry. Make the salad mix by mixing the lettuce and grated carrot on a serving plate, then place the sunflower seeds on top of the lettuce. Add tomato wedges. Place the chicken on top of the salad. Squeeze some lemon or lime juice on top. (Makes 2 servings) TEXT YOUR HERE Lorem ipsum dolor sit amet, consectetur adipiscing elit. In id elit sit amet nulla vulputate pulvinar. Nullam aliquet justo eu libero tincidunt, at ultricies ex pellentesque. Sed quis lorem faucibus nisl dapibus pretium non quis quam. Vivamus nec iaculis libero. Aenean ultrices, mi sed mollis suscipit, diam ipsum fermentum leo, non malesuada justo massa vitae ex 20
Steak with Mushroom Sauce & Veges 21 1/2 teaspoon olive oil 2 x 150g sirloin or scotch fillet steaks 1 tbsp chopped fresh chives - to garnish 2 cups steamed vegetables of your choice Mushroom sauce 1/2 teaspoon olive oil 100g button mushrooms - sliced 1 tablespoon flour 1/4 cup chicken stock 1/3 cup reduced fat sour cream 2 tbsp Worcestershire sauce Step 1 Brush a large, non-stick frying pan or char grill with half the oil and heat over a medium-high heat. Add steaks to pan and cook for 2 3 minutes on each side, or until cooked to your liking. Remove from heat and cover with foil to keep warm. Step 2 To make mushroom sauce, brush a medium non-stick frying pan with remaining oil and heat over a medium heat. Cook mushrooms, stirring, for 4 5 minutes, or until browned. Sprinkle flour over mushrooms and cook, while stirring constantly, for 1 minute. Remove from heat. Step 3 Combine stock, sour cream and Worcestershire sauce in a jug. Gradually pour mixture into frying pan, stirring until well combined. Return to heat and bring to the boil, stirring constantly. Reduce heat to low and simmer for 2 3 minutes, or until sauce thickens. Divide steaks among plates. Pour over sauce and sprinkle with chives. Serve with steamed vegetables. (Makes 2 servings)
Use 1 cup fast cooking polenta and prepare as per packet instructions. 500g lean beef or lamb mince 2 tsp minced fresh ginger 1 tsp minced fresh garlic 2 tsp ground coriander 1 tsp ground cumin 2 tbsp fresh mint 1/2 cup breadcrumbs 1 egg 1 cup dukkah Lettuce leaves, tomatoes, red onion to serve 1 cup natural unsweetened yoghurt 2 tbsp chopped fresh mint Steak with Salad and Polenta Mix beef or lamb mince with ginger, garlic, coriander, cumin, mint, breadcrumbs and egg. With wet hands, shape mixture into small flat patties and toss in a bag of dukkah. Cook in a lightly oiled medium hot frying pan for about 8 minutes, turning regularly to avoid burning the spices. Build burger using grilled polenta in place of burger buns. Add salad ingredients. Mix yoghurt and mint together to spoon over before serving. (Makes 4 servings) 22
Thai Fish Cakes 250 ams skinless white fish fillet such as trevally 1 tbsp red curry paste 2 tsp fish sauce ½ tsp brown sugar 1 tsp finely grated lime or lemon zest 2 green beans cut into very thin slices Himalayan salt & black pepper 2 tbsp virgin olive oil Place the fish, curry paste, fish sauce and sugar into a food processor and blend well. Transfer to a bowl and stir in the zest and beans, making sure they are evenly distributed throughout the mixture. Season with salt & pepper, then form the mixture into 8 patties. Heat the oil in a large non stick frying pan and fry the patties over a moderate heat until golden brown on each side. Serve warm with salad and a little sweet chilli sauce. Tip: You can substitute canned tuna in spring water for the fresh fish. Be sure to drain the tuna well. (Makes 2 servings) 23
Fish with Parmesan and Nuts 500g of fish 1/4cup garlic butter 1/4cup chopped pine nuts 1/4cup grated parmesan Seasoning 1 tsp turmeric, ½ tsp Himalayan salt and a pinch of pepper Butter a dish with the garlic butter, lay the fish on top, place a few blobs of butter on top of the fish then sprinkle with pine nuts, parmesan cheese and seasoning. Bake at 250 degrees for 20 minutes. (or you can grill the fish until it is opaque and cooked) Serve with a wedge of lemon and steamed vegetables. (Makes 2-3 servings) 24
Tacos 500g lean beef/ lamb/ turkey or mince 1 tbsp virgin olive oil 1 onion finely chopped 2 cloves garlic peeled and crushed 1 tsp chilli powder 1 tsp ground paprika 1 tsp ground cumin 1 tsp ground coriander ½ tsp dried oregano 2 tbsp tomato paste 3-4 tbsp water Heat pan until very hot and add ½ cup water. Add the onion and cook until soft - not browned. Add garlic and water, fry for another minute or so. Add remaining spices and herbs, cook over low heat for 3-4 minutes. Increase heat, add mince and cook until meat is browned. Add water and tomato paste and cook for 5-10 minutes stirring continuously. If mixture starts to stick, add a little more water. To serve Take whole lettuce leaves and place spoonfuls of meat into leaves, top with grated cheese, avocado slices, cottage cheese and salsa. 25 (Makes 2-3 servings)
Lamb Curry 500g boneless lamb or lamb chops 1 large onion - finely chopped 2 tbsp virgin olive oil 3 tsp garam masala 1 small green chilli - finely chopped 2 tsp garlic and ginger paste (or fresh equivalent) 1 tsp Himalayan salt tsp coarse black pepper 1 tsp cumin powder 2 tsp coriander powder 1/2tsp red chilli powder 1 tsp turmeric small fresh tomato quartered Small handful chopped coriander for garnish 2 tbsp low fat natural yoghurt 1 chopped tomato Heat the oil in a large pan. Add the chopped onion, salt, pepper, garlic and ginger paste and cook until onions are slightly brown. Add all of the spices and dry fry the spices for a few minutes. Add the meat and keep stirring until meat has changed from pinkish to a light brown colour. Add the tomatoes and stir well for 5 mins. Add the yogurt and cook on high for 5 minutes then add 1 cup of water. Cover the pan and move pan to a low heat small flame and simmer for 30 mins. Open the lid, stir contents and leave again for 30 mins to simmer. If tender, add chopped coriander and cook for 2 minutes, otherwise cook for a further 15-20 minutes. 10: Add a little coriander as garnish and serve with a large salad. 26 (Makes 3 servings)
Healthy Hawaiian Pizza 2 pieces wholegrain pita bread 2 tablespoons virgin coconut oil - divided 2 cups low-sugar pizza or pasta sauce - divided 1 tomato - sliced thinly 8 slices unprocessed deli ham or bacon - cut into fourths 1/2 cup pineapple chunks - drained 1/2 capsicum - chopped 1/4 cup low-fat shredded mozzarella cheese Set oven to bake. Brush pita bread with coconut oil, put on a baking sheet and broil four inches from the heat for two minutes. Remove from oven. Spread a cup of pizza sauce over each pita and top with equal amounts of tomato, ham (or bacon) and pineapple & capsicum. Sprinkle with cheese. Return to oven and bake for three more minutes or until cheese is melted. (Makes 2 servings) 27
Vegetable Frittata 250g of butternut, peeled & coarsely chopped 1 zucchini, chopped coarsely 1 tbsp virgin olive oil 100g feta cheese 4 eggs ¼ cup of cream Preheat oven to 180 degrees Celsius. Oil or line a deep dish or round cake tin with baking paper. Combine the butternut and zucchini and sprinkle with a drop of olive oil. Roast in the oven for about 25 minutes or until cooked. Place all the vegetables and feta in the prepared tin or dish. Whisk together the eggs and cream, add the seasoning and pour slowly over the vegetables. Bake uncovered in the oven at 180 degrees for 20-30 minutes or until the frittata is cooked through and set. Serve with salad. 28
Kumara and Coriander 1 tbsp virgin olive oil 1 large onion finely chopped 2 cloves of garlic crushed or diced 2 kumaras peeled and chopped 750ml water 1 cup of chicken stock ½ bunch of coriander and roots Soup Wash the coriander with roots attached and then remove the roots. Finely chop the coriander root. Heat the oil, cook the coriander root, onion and garlic until the onion softens. Add the kumara and liquid, bring to the boil and reduce heat. Cook for about 15 mins or until the kumara is soft. Blend the soup, add some coriander leaves before blending and keep some for garnishing. (Makes 2 servings) 29
Creamy Pumpkin Soup 8 cups pumpkin, peeled, seeds removed and cut into 2 inch chunks 4 large sweet-tart apples, cut into small pieces 2 cups Greek style yoghurt ¼ cup extra virgin olive oil 1 ¼ tsp Himalayan salt ¼ tsp pepper 1 tbsp chopped fresh sage 4 cups reduced sodium chicken broth Pre-heat the oven to 220 degrees C. Toss the apples and olive oil in a large bowl, coating with olive oil, salt, and pepper. Place on a large baking sheet and then roast for 30 mins. Stir in the sage and continue to roast until tender and starting to brown. Place a third of the pumpkin and apple mixture in a blender and blend until smooth with 2 cups of the broth. Move this to a large pot and then continue doing this two more times with the remaining squash and apple mixture. Stir in the sage and continue to cook for another 5-10 minutes or until heated through. Serve immediately. 30 (Makes 8 servings)
Asparagus Stuffed Mushrooms 8 large black mushrooms 16 fresh asparagus steamed Seasoning Himalayan salt and pepper Juice of 1 lemon 1 ½ cups of grated mozzarella Paprika Wash and steam the asparagus. Wipe the mushrooms and chop the asparagus and place on top of the mushrooms. Season and squeeze over the lemon juice. Top each mushroom with mozzarella cheese. Sprinkle with paprika and grill for 10 minutes. (Makes 2 servings) 31
Quinoa with Tempeh 250g tempeh 2 tbsp naturally fermented soy sauce 250g mushrooms or shiitake 1 onion chopped 200g pumpkin 1 medium carrot 1 cup spinach 2 cups quinoa Heat the oil and bake the chopped onions until tender. Add the sliced mushrooms and cook for 6 minutes. Cut the tempeh, carrot and pumpkin into cubes and add them together with the quinoa, soy sauce and 4 cups of water to the mushrooms. Cook for about 20 minutes until the quinoa is soft. (Makes 2 servings) 32
Falafel Lettuce Wraps 1 can chickpeas (400 grams) 1 medium onion 1 cup parsley 1 tsp cumin 1 tsp fresh ground coriander 1 tsp turmeric 1 tsp Himalayan salt or sea salt Pepper 5 tbsp rice or coconut flour Coconut oil (for cooking) Instructions Mash chickpeas then combine with chopped onion, parsley and all other ingredients in a food processor until it forms a paste. Add in 2 tbsp coconut oil into a pan and place on stove to heat. Form mixture into patties. When the oil begins to dimple on the surface, drop the patties in. Turn them regularly until thoroughly brown. Serve in lettuce wraps. (Makes 4 servings) 33
Potato and Pumpkin Pancakes with Coconut Sauce Instructions 1 cup pumpkin, deseeded, peeled & diced 1 onion, sliced 1 clove garlic, crushed 6 brussel sprouts, quartered 2 cups potato, mashed 1 cup kumara, mashed 2 spring onions, finely sliced 1 egg ½ cup cheese, grated 1 tsp mixed herbs Pinch chilli flakes 2 tbsp cornmeal ½ can coconut milk ½ tsp curry powder ½ garlic clove 4 tbsp virgin olive oil Preheat oven to 180ºC. Place pumpkin in a pan of salted boiling water and par cook for 5 minutes. Drain, place in a baking tray, drizzle with 1 tbsp oil and cook for 10 minutes or until tender, turning half way through. Meanwhile, heat 1 tbsp oil in a frying pan, fry onion and garlic until translucent and fragrant. Add sprouts and cook in onion mixture for a further 5 minutes. Add to the pumpkin and toss gently. Return to the oven until golden. In a large bowl mix together potato, kumara, spring onions, egg, cheese, herbs, chilli flakes and 1 tbsp cornmeal, season with salt and pepper. Divide mixture into 8, roll into balls then flatten with your palm. Sprinkle remaining cornmeal on a plate and lightly dust each pancake. Heat remaining oil in a frying pan and fry pancakes on both sides until golden, cook in batches and keep warm in the oven. Don t flip too early, wait until they are golden and crispy. To make your sauce combine coconut milk, curry powder and garlic in a saucepan, season. Bring to a boil, then reduce to a simmer for 5 minutes. Serve 2 golden pancakes topped per person with roasted veges and drizzled with coconut sauce. (Makes 4 servings) 34
Breakfast Mid Morning (Optional) Lunch Mid Afternoon Dinner Monday Cranberry & bircher muesli Apple & almonds Chicken tortilla wrap Carrots & Hummus Lamb curry Tuesday Berry Smoothie Carrot muffin Lamb curry (left overs) Ryvita, salmon & Balsamic glazed salmon cottage cheese salad Wednesday Oatmeal & apple pancake Apple & almonds Prawn, mango, Watermelon smoothie Meatloaf avocado salad 35
Thursday Mango smoothie Cottage cheese, yoghurt & berries Meatloaf (left overs) Carrots & hummus Turkey plum stirfry Friday Strawberry & banana oatmeal Apple & almonds Turkey plum stirfry Ryvita, banana, Steak with mushroom left overs nuts & honey sauce Saturday Omelette Carrots & hummus Chicken tortilla wrap Apple & almonds Healthy hawaiaan pizza Sunday Pineapple & banana Coconut rice pudding Ham & Cheese Frittata Pineapple Orange Chicken & cashew pancakees Honey Smoothie nut stirfry 36