Green Mango Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF D 3/4 cup milk 1 Blend all ingredients till smooth. 30g vanilla protein powder 2 tbs rolled oats (or brown rice/quinoa flakes if gluten free) Sat. 45g frozen or fresh mango 1467kj 32.7g 31g 7g 4.7g 1/4 cup blueberries, fresh or frozen 1 cup baby spinach leaves 9.2g 350.4cal 22g 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 NF 400g tin chickpeas, rinsed 1 tbs tandoori paste ½ bunch Tuscan kale (cavalo nero), leaves roughly chopped ¼ avocado, diced Dressing: 1 tbs tahini 2 tbs Greek yoghurt 2 tsp maple syrup 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 and avocado to serve. 2 tbs lemon juice Sat. salt and pepper, to taste 1460kj 13.5g 26.1g 12.3g 3.5g 17.8g 348.7cal 10.3g
Spring Greens Minestrone SERVES 4 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 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, add in 1.5 litres of cold water. 3 Bring to boil then reduce to a simmer for 4 minutes. Add peas 2 bunches asparagus, cut into 2cm pieces 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 400g can cannellini beans, rinsed & drained 1552kj 17.4g 16.8g 15g Sat. 2.5g 2 tbs pesto 4 tbs roughly chopped almonds, to serve (1 per serve) 22.7g 370.7cal 7.9g
Pear & Honey Porridge SERVES 1 PREP 5mins COOK 5mins V GF EF 1 william bartlett pear, half roughly chopped and half thinly sliced 1/3 cup cottage cheese 1 tbs almond meal 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 2/3 cup of water till smooth. pinch salt 3 tbs rolled oats (if gluten-free, use brown rice or quinoa flakes) 1/4 tsp ground cinnamon 1 tsp honey 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. Sat. 1319.7kj 16g 29.9g 8.1g 3.2g 11.2g 315.3cal 21.7g
Sticky Tofu with Broccolini SERVES 2 PREP 2mins COOK 20mins V VE GF DF EF Our vegetarian alternative to Sticky Chicken. Serve with sticky sauce drizzled atop, or on the side for dipping. 400g firm tofu, in 1 cm slices 1 tbs sweet chilli sauce 1 tbs tamarai or soy sauce 1 tbs crunchy peanut butter 1 bunch broccolini 1 tsp sesame oil 1 Heat grill to medium/high. Combine sweet chilli & soy sauce with peanut butter in a small saucepan and heat over lowmedium heat until blended. Add to a bowl with tofu and allow to marinate for as long as possible. 2 Place tofu on a lined tray and grill for 4-6 minutes both sides until brown. 3 In a pot of boiling water, cook broccolini for 3-4 minutes or until tender, then drain and toss with sesame oil. Serve with tofu. Sat. 1678.2kj 31.5g 9.7g 11.4g 3.3g 23.1g 400.8cal 7.8g
Roasted Eggplant Salad with Quinoa SERVES 2 PREP 10mins COOK 25mins V GF EF NF This is a terrific combo of flavours, and tastes even better the next day. 1 large eggplant, washed & cut into 2cm cubes 1 tsp olive oil 1 cup vegetable stock 1/2 cup white quinoa, rinsed 1/3 cup finely grated parmesan 30g baby spinach leaves 1/2 lemon salt & pepper, to taste 1 Preheat oven to 180 C. Line a baking tray with baking paper and place cubed eggplant on tray, brush with oil and sprinkle with salt. Roast for 20 minutes or until eggplant is soft. 2 Meanwhile, bring 1.5 cups of vegetable stock to the boil in a saucepan, add quinoa and simmer uncovered until water has absorbed, between 10-15 minutes. 3 Remove from heat, fluff with a fork and stir through parmesan. Add spinach leaves, cooked eggplant, a squeeze of lemon and salt & pepper to taste. Crumble over goat's cheese to serve. 80g goat's cheese, crumbled Sat. 1962.8kj 25g 33.5g 10.6g 11.8g 23.7g 468.8cal 10g
Lentil & Spinach Curry SERVES 2 PREP 5mins COOK 30mins V GF EF 2 tsp coconut oil 1/2 tsp cumin seeds 1 red onion, finely chopped 2 cloves garlic, crushed 1/2 tsp ground coriander 1/2 tsp ground ginger 1/2 long red chilli, chopped (optional seeds removed) 1 Heat coconut oil in a saucepan over medium heat and toast cumin seeds for a minute or two until fragrant. Add onion and continue to cook for a few minutes, until onion has softened. Add garlic, coriander, ginger and chilli and cook for a few more minutes. 2 Add tomato and cook for another minute. Add lentils, stock and almond meal and bring to the boil and continue to simmer for 25 minutes. 3 Stir through spinach, add lemon juice, adjust seasoning and serve with tzatziki. 1 medium tomato, roughly chopped 1/2 cup split yellow lentils, washed 2 cups vegetable stock 1/3 cup almond meal 1763.9kj 27g 9.4g 14.4g Sat. 6.6g 2 cups baby spinach leaves juice of 1/2 a lemon 19.6g 421.5cal 7.2g 2 tbs tzatziki, to serve
Pesto Zoodles SERVES 1 PREP 10mins COOK 5mins V GF EF 1/2 cup cottage cheese 125g tin chickpeas, drained & rinsed 2 tsp pesto 1/4 bunch basil, leaves picked 1/2 lemon, juiced salt and pepper, to taste 1/2 tsp sesame seeds 1 small 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 Sat. 1 radish, thinly sliced 1416.4kj 25.5g 15.3g 6.5g 5.4g 16.7g 338.3cal 5.4g
Mexican Stuffed Peppers SERVES 2 PREP 10mins COOK 35mins V GF EF NF 400g tin cannellini beans, rinsed & drained1 Preheat oven to 200 C and line a baking tray with baking then roughly chopped paper. 125g tin sweet corn, rinsed & drained 100g grated tasty cheese 1 red onion, finely diced 120g cherry tomatoes, cut in quarters 1 tsp olive oil 1/4 bunch coriander, roughly chopped 1/2 tsp chilli powder 2 Toss beans, corn, cheese, onion, tomatoes, oil, half the coriander and spices together and season with salt and pepper. Spoon into peppers. 3 Bake for 30-35 minutes or until peppers are beginning to soften. 4 Squeeze over lime and scatter with remaining coriander to serve. 1/2 teaspoon ground cumin Sat. 1/2 teaspoon dried oregano 1949.8kj 26.1g 33.7g 15.7g 11.5g 2 medium red capsicum, cut in half and deseeded 2 medium yellow capsicum, cut in half and deseeded 20.9g 465.7cal 16g 1/2 lime
Avocado & Egg Breakfast Burrito SERVES 1 PREP 5mins COOK 5mins V GF DF NF Tasty and quick, this breakfast burrito will have you going to lunch time. 2 eggs 1 spring onion, finely sliced salt & pepper, to taste 1 tsp olive oil 1/4 avocado, cubed 1 small corn tortilla 1 Whisk eggs, spring onion and salt & pepper together in a small bowl. 2 Heat oil in a small frying pan over medium heat and add egg mixture. Cook for a few minutes, gently pushing mixture in from edges. until egg has scrambled. Don't over cook or they will be rubbery! (Warm tortillas in a preheated 100 C oven for a few minutes if you don't have a sandwich press.) 3 Lay warmed tortilla flat, top with eggs and avocado and then wrap to serve warmed, or toast in sandwich press. Sat. 1342kj 12.8g 16g 2.2g 4.9g 22.6g 320.3cal 1.6g
Black Bean & Sweet Potato Quesadilla SERVES 2 PREP 10mins COOK 12mins V GF EF NF 2 tsp olive oil 1 clove garlic, crushed 150g sweet potatoes, cut in 1cm cubes 1/4-1/2 tsp chilli flakes 1/2 tsp ground cumin 1/4 tsp smoked paprika 2 tsp pumpkin seeds half a 400g tin black beans, rinsed (freeze remaining) 2 small corn tortillas 125g 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 half the cheese to one half of the tortilla, top with half 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 tortilla. (Note: the second one can be frozen once cooled for another day) Sat. 1466.4kj 18.7g 34.7g 9.1g 3.6g 12.8g 350.4cal 7.1g
Frittata with Zucchini & Mushrooms SERVES 2 PREP 5mins COOK 10mins V GF NF A frittata that's perfect for breakfast, lunch or dinner. Serve it with your favourite salad. olive oil spray 1 garlic clove, finely chopped 1 zucchini, thinly sliced 200g button mushrooms, thinly sliced 4 eggs 1 tbs fresh parsley 1 tbs fresh mint 1 Heat a small frying pan over medium heat and spray with oil. Saute garlic, zucchini and mushrooms for a few minutes until softened. 2 In a small bowl, whisk together eggs, parsley, mint, salt and pepper, then pour mixture into pan. Top with feta and cook for a few minutes until set. 3 Remove from heat and serve with a salad. salt & pepper, to taste Sat. 50g feta, crumbled 956.6kj 17.7g 2.7g 2.4g 6.2g 15.9g 228.2cal 1.2g
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. 2 eggs 1/8 tsp baking powder 1/4 tsp ground cinnamon 1 large banana, mashed 1 tsp olive oil 1/4 cup raspberries, fresh or frozen 2 tbs 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 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 and a dollop of yoghurt. Sat. 1263.9kj 14.5g 25.8g 6g 3.7g 14g 301.6cal 18.7g
Warm Mushroom, Bean Sprouts & Feta Salad SERVES 1 PREP 5mins COOK 10mins V GF EF NF 2 tsp olive oil 1/2 tsp fennel seeds 1 clove garlic, roughly chopped 1 Heat oil in a fry pan and cook fennel seeds, garlic and mushrooms for a few minutes or until mushrooms are begininning to soften. Add bean sprouts and toss for a minute then remove from heat. 50g swiss brown mushrooms, thinly sliced 2 In a bowl toss mushroom mixture with spinach and top with goat's cheese and parsley. Season with salt & pepper to 100g bean sprouts, well rinsed serve. 25g baby spinach leaves 60g goat's cheese 2 tbs chopped parsley Sat. salt & pepper to taste 1466.1kj 16.9g 2.8g 4.1g 14g 29.2g 350.4cal 1.9g
Pumpkin, Quinoa & Black Bean Bowl MAKES 2 PREP 5mins COOK 30mins V GF EF NF 150g pumpkin, cut in 2cm pieces 1 tsp olive oil 1/2 tsp thyme 1/4 cup quinoa 1/2 tin black beans, rinsed (freeze the remainder) 100g baby spinach leaves 120g feta, crumbled 10g pumpkin seeds salt and pepper, to taste 1 Preheat oven to 200 C and line a baking tray with baking paper. 2 Toss pumpkin with oil and thyme, season with salt and pepper and roast for 20 minutes, then cool. 3 Meanwhile, place quinoa, 1/2 cup water and pinch of salt in a saucepan and bring to the boil. Simmer, covered for 15 minutes or until cooked, rest covered for 5 minutes, then spread on a tray to cool. 4 Toss beans and spinach with dressing and cooled pumpkin and quinoa. Top with crumbled feta and pumpkin seeds and season with salt and pepper to serve. Dressing: Sat. 1 tsp wholegrain mustard 1924.2kj 22.8g 27.4g 11.9g 11g 1 tbs orange juice 2 tsp olive oil 26.2g 459.7cal 7.4g