Almond Fig Banana Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF 1/2 medium banana 1 Combine all ingredients in a blender and blend until smooth. 1 dried fig, softened in 2 tbs boiling water 1/2 cup milk 2 tsp tahini 30g almonds 1750.9kj 13.8g 27.5g 6.9g 4.6g 4 large ice cubes 27.3g 379.9cal 23g
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. 20g walnuts 1/4 tsp ground cinnamon 1548.9kj 14.3g 24g 3.1g 6.8g 4 ice cubes 23.3g 370cal 23.3g
Asian Chicken Meatballs with Bok Choy SERVES 2 PREP 10mins COOK 25mins GF DF EF NF 2 tsp sesame seeds 1 brown shallot, roughly chopped (or small brown onion) 2cm knob of fresh ginger, peeled 1 medium carrot, roughly chopped 225 g tin water chestnuts, drained & finely chopped 300g chicken mince 1/2 lemon, zested & juiced 2 1/2 tbs mirin 1 1/2 tbs soy sauce 4 tsp sesame oil 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 10-15 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. 125g pre-cooked sachet of brown rice 1 bunch bok choy, washed & cut into quarters lengthways 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. 1/2 spring onion, finely sliced 1/4 bunch coriander, roughly chopped 2264.1kj 34g 43.1g 4.1g 4.7g 22.3g 540.6cal 15.1g
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. 350g pork fillets 2 tsp sesame oil 1 tbs tamari (or soy sauce) 1 tbs lemon juice 1/4 tsp chilli flakes 1 garlic clove, crushed 40g cashews 50g rice noodles 300g assorted mushrooms, sliced 1 bunch bok choy, rinsed & halved 1 tsp sesame seeds, toasted 1 Preheat oven to 180 C. Rub pork with 1 tsp of 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. 2054.6kj 49.9g 27.9g 5g 3.4g 18.9g 490.8cal 1.5g
Asian Sesame Beef Salad SERVES 2 PREP 20mins COOK 10mins GF DF EF NF Juice of 1/2 a lime 2 tsp fish sauce 1 tsp honey 2 tsp sesame oil 400g beef rump steak 100g vermicelli noodles 1/2 tsp white sesame seeds 1/2 continental cucumber, halved lengthways & thinly sliced 1 red radish, halved & thinly sliced 1 cup rocket 1/2 bunch fresh mint, leaves picked 1/2 bunch fresh coriander, leaves picked 1 Place lime juice, fish sauce, honey and 1 tsp sesame oil in a medium bowl, whisk to combine. 2 Add steak to marinade and set aside for 10 minutes, turning regularly. 3 Place vermicelli in a bowl, cover with boiling water and stand for 2 minutes. Drain and set aside. 4 Heat a non-stick frypan over medium-high heat, add white sesame seeds and toast for 1 minute, remove from pan and set aside. 5 Add steak to fry pan and cook for 3 minutes each side, remove from heat and rest for a few minutes before slicing. 6 Toss vermicelli, cucumber, radish, rocket, herbs and remaining sesame oil together in a bowl. Divide salad between two serving plates, add steak and top with sesame seeds. 1/2 tsp black sesame seeds 2180.7kj 47.9g 48.2g 5.4g 3.2g 14g 521.1cal 6.3g
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. 1 corn tortilla 70g avocado 40g feta cheese 30g 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. 1651.8kj 11.5g 23.4g 3.8g 9.9g 27.5g 394.5cal 1.2g
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 1 tomato, chopped half a 400g tin butter beans, rinsed salt & pepper, to taste 2 large eggs 1 tbs chopped parsley 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 to serve. 1377.2kj 22.7g 18.1g 9.8g 3.9g 15.6g 329cal 6.3g
Baked Chicken Schnitzel with Apple Slaw (GF) SERVES 2 PREP 5mins COOK 30mins GF 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! 300g free range chicken breast, trimmed and cut into strips 1/3 cup tzatziki 1/4 cup rice flakes, seasoned with salt & pepper 1 tbs olive oil 1 apple 2 tbs lemon juice 300g Chinese cabbage, finely sliced 1/2 cup parsley, roughly chopped 1 tbs wholegrain mustard 1 Preheat oven 200 C. 2 Combine 3 tbs tzatziki and 2 tbs water in a flat bowl. Dip chicken in tzatziki mix and press firmly into quinoa flakes. 3 Place chicken on a baking tray lined with baking paper and brush with 2 tsp of oil, and bake for 25-30 minutes or until browned. 4 Finely grate apple and toss with lemon juice, cabbage, parsley, mustard, oil and remaining tzatziki and serve with chicken. 2064.8kj 41.4g 34.2g 8.2g 4.3g 18.5g 493.3cal 14.5g
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. 2 tsp olive oil 2 eggs 2 large (portobello) mushrooms, cleaned & stalk removed 4 cherry tomatoes 4 sprigs of thyme 1 Preheat oven to 180 C. Add 1 tsp of olive oil to ovenproof dish. 2 Place mushrooms in the dish and sprinkle over remaining olive 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. 1117kj 17.6g 5.9g 5.6g 3.7g 18.3g 266.6cal 2g
Baked Lemon Chicken with Thyme & Black Olives SERVES 2 PREP 5mins COOK 30mins GF DF EF NF 1 tbs olive oil 350g chicken thighs, cut in half 1/2 cup chicken stock 1 brown onion, thinly sliced 2 cloves garlic, crushed 1/2 lemon, thinly sliced 50g black olives 1 Preheat oven to 200 C. 2 Heat oil in a frypan over high heat and cook chicken on both sides till golden. 3 Place stock, onion, garlic, lemon, chicken, olives and thyme in an baking dish and cook for 20-30 minutes. 4 Meanwhile simmer pumpkin in a saucepan of salted water for 10 minutes, reserving some of the water. Drain and mash with some of the cooking water, and adjust seasonings. Serve with chicken. 2 sprigs thyme, leaves picked 500g pumpkin, cut in 3cm chunks salt & pepper, to taste 2241.7kj 37g 23.1g 9.6g 6.8g 31g 535.4cal 17.4g
Baked Salmon with Cauliflower Fried Rice SERVES 2 PREP 10mins COOK 20mins GF DF EF 1 1/2 tbs white miso paste 1 tbs mirin 300g salmon fillets 20g cashews 1/2 head cauliflower 3 tsp olive oil 100g 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 oil in a fry pan 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, warm through and adjust seasoning. 4 Serve cauliflower rice topped with salmon, lemon juice and scatter over spring onions. 2308.6kj 41.6g 14.9g 6.9g 6.3g 34g 551.4cal 10.1g
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 200g 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 ot 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. 1/4 red onion, finely sliced 250g cherry tomatoes, halved 2051.2kj 51.7g 11.3g 6.2g 7.5g 1/2 cup kalamata olives 1 continental cucumber 24.8g 489.9cal 6.2g 60g feta, cut into cubes 100g baby potatoes, boiled & quartered 2 tsp olive oil 1 tsp lemon juice
Banana & Raspberry Overnight Oats SERVES 1 PREP 20mins COOK 0min V GF EF NF 1/4 cup Greek yoghurt 1 Blend yoghurt, cottage cheese and honey. 1/4 cup cottage cheese 1 tsp honey 3 tbs rolled oats (if gluten-free, use brown rice or quinoa flakes) 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. 2 tsp shredded coconut 1/2 medium banana, sliced 1/4 cup raspberries 1427kj 16.5g 30.5g 5.4g 9.5g 15.1g 340.8cal 18.9g
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. 250g chicken breast, flattened out 2 tsp black pepper 1 lemon, thinly sliced 250g baby potatoes, cut in quarters 250g sweet potato, cut in 3cm chunks 2 tbs olive oil 1/2 small red onion, thinly sliced 150g green beans, cut in half 2 tsp wholegrain mustard 1 tbs red wine vinegar 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 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! 2185.5kj 36.1g 37.6g 10.4g 3.7g 22.7g 522cal 10g
Beef & Broccoli Stir-fry SERVES 2 PREP 5mins COOK 5mins GF DF EF NF 1/2 cup brown rice, rinsed 300g beef rump, cut in strips 1 tbs soy sauce 2 tsp sesame oil 1 clove garlic, crushed 2 tsp olive oil 1 small red onion, finely chopped 120g button mushrooms, sliced 150g trimmed broccoli florets 1/2 lemon 1 Place rice, 1 cup water and 1/4 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 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 1 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 to serve. 2058.8kj 40.6g 42.3g 6.8g 3.3g 16g 491.7cal 3g
Beef & Miso Soup SERVES 2 PREP 10mins COOK 15mins GF DF EF NF 250g beef mince 2 cloves garlic, minced 2 tsp finely grated ginger 500ml vegetable stock 150g Swiss brown mushrooms, cut in half 300g fresh hokkien noodles (or egg noodles), rinsed in boiling water bunch baby bok choy, sliced in half 20g sugar snap peas, split down the middle 1 tbs red miso paste 1 tbs chopped chives 1 Combine mince in a bowl with garlic and ginger 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 tsp black sesame seeds 20g snow pea shoots, optional 2290.4kj 49.3g 44.1g 7g 6.3g 1/2 lemon, juiced 17.1g 547.4cal 2.5g
Beef Pho SERVES 2 PREP 10mins COOK 10mins GF DF EF NF 100g rice noodles 1 tsp sesame oil 1 star anise 1 clove garlic, crushed 1 tsp fresh ginger, peeled & chopped ½ tsp ground cinnamon 3 cups beef stock 2 tsp fish sauce 1/2 bunch bok choy 300g 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 2212.2kj 44.3g 42.3g 3.2g 6.9g ½ lime, juice squeezed ½ small red chilli, finely sliced 19.6g 528.6cal 0.9g
Beetroot, Chickpea & Spinach Salad SERVES 1 PREP 10mins COOK 0min V GF EF NF 25g baby spinach leaves 1 pre cooked vacuum packed beetroot, cut in quarters 200g fresh ricotta 125g tin chickpeas, rinsed 1 Combine dressing ingredients and season with salt and pepper. 2 Arrange spinach leaves, beetroot and ricotta on a plate. Scatter chickpeas and bean sprouts and drizzle over dressing. 1/4 cup mung bean sprouts Dressing 1861.4kj 27.9g 21.9g 7.1g 12g 1 tsp olive oil 1/2 lemon, zest and juice 24.2g 444.6cal 11.8g 1 tsp honey 1 clove garlic, crushed salt and pepper, to taste
Berry Breakfast Smoothie SERVES 1 PREP 2mins COOK 0min V GF EF Get your antioxidant fix first thing with this superfast breakfast. 2/3 cup milk 1 scoop vanilla whey protein powder 1 tbs almond meal 1 Put all ingredients in the blender and whiz for a few minutes, then serve. 1 cup of frozen mixed berries 1 ice cube 1307.6kj 30.8g 17.6g 5.4g 4.4g 12.1g 312.3cal 17g
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 200g cottage cheese salt & 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) 1664.8kj 24.5g 35.3g 9.1g 4.9g 14.9g 397.8cal 7.7g
Black Bean, Corn & Avocado Salsa SERVES 1 PREP 10mins COOK 0min V GF DF NF 2 large eggs 1/2 lime, juiced 1/4 tsp smoked paprika half a 400g tin black beans, rinsed half a 125g tin corn kernels, drained 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. Peel and cut in quarters. 2 Whisk lime juice and paprika together, gently toss with remaining ingredients and serve with eggs. Season to taste to serve. 1/4 avocado, diced 4 cherry tomatoes, cut in quarters 1/2 Lebanese cucumber, cut in chunks 1/4 cup picked coriander leaves 1795.3kj 26.4g 26.2g 16.5g 5.2g salt and pepper, to taste 20.6g 429.1cal 7.8g
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 200g skinless chicken breasts, flattened with a mallet 1 tsp smoked paprika 1 tsp allspice 1/2 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. 1/2 tsp black pepper 2 tsp olive oil 2 bunches broccolini 2 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. 1974.8kj 58.4g 20.9g 9.1g 3.3g 13g 471.7cal 4.7g
Blueberry Almond Smoothie SERVES 1 PREP 2mins COOK 0min V GF EF Satisfying breakfast full of blueberry goodness! 1 cup milk 1 small banana 40g frozen blueberries 1 Blend all ingredients, reserving a few blueberries to serve, until smooth. 2 tbs almond meal 4 ice cubes 1615.2kj 14g 36.4g 4.4g 6.2g 19.9g 385.8cal 30.5g
Blueberry Buckwheat Pancakes SERVES 2 PREP 5mins COOK 20mins V GF DF The perfect pancake for the gluten-free household. Freeze remaining serves for a delicious snack in the coming weeks. 1/2 cup brown rice flour 1/2 cup buckwheat flour 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, 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 tbs of batter per pancake into frypan. Add 3-4 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, scatter over remaining blueberries and sprinkle with desiccated coconut. 1 tsp honey 50g blueberries 1 tsp desiccated coconut 1671.6kj 10.7g 64.7g 5.7g 1.8g 9.6g 399.3cal 9.4g
Breakfast Apple & Blueberry Chia Pudding SERVES 1 PREP 5mins COOK 30mins V GF EF NF We love this chia pudding as a light breakfast or brunch. 2/3 cup milk 1 tsp vanilla extract 2 tbs chia seeds 1 apple, half chopped & half grated 1 Combine milk, 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 1432.6kj 10.9g 36.7g 13.3g 4.6g 14.5g 341.9cal 33.3g
Broccoli & Chickpea Salad SERVES 2 PREP 5mins COOK 35mins V VE GF DF EF 1/4 cup brown rice, soaked for 30 minutes1 Place rice, ½ cup water and ¼ tsp salt in a saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. 1 head of broccoli, cut into florets Remove from heat and stand, covered for 5 minutes before fluffing with a fork and spreading on a plate to cool. 40g flaked almonds 125g tin chickpeas, rinsed 1 spring onion, 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 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. 1 tsp dijon mustard 1 clove garlic, crushed 1769kj 18.3g 27.4g 13g 2.4g 23.4g 422.5cal 2.9g
Cabbage & Spinach Veggie Fritters SERVES 2 PREP 0min COOK 0min V GF NF 2 eggs 175g haloumi, grated 2 spring onions, finely chopped 1/4 bunch parsley, roughly chopped salt and pepper, to taste 120g finely shredded green cabbage 50g baby spinach leaves, roughly chopped 2 tsp olive oil 1 Whisk eggs, haloumi, onions and parsley together. Season with salt and pepper. 2 Stir through 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. Juice of 1 lemon 1/4 cup tzatziki 1681.3kj 28.9g 7.6g 3.6g 12.9g 27.1g 401.6cal 6.6g
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. 1/8 cup brown rice, rinsed 1 large egg 1/2 small brown shallot, finely chopped 1 tbs lime juice 1 tsp olive oil 1/2 Lebanese cucumber, chopped Half a 125g tin corn kernels 1/2 jalapeno chilli, chopped & deseeded (optional) 1/2 red capsicum, deseeded & diced 1/4 cup puffed quinoa 1 Rince brown rice thoroughly in a sieve, then place in a saucepan along with egg 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 egg. 1 tbs fresh coriander, roughly chopped 25g baby spinach leaves 1868.9kj 15.3g 51.3g 11.8g 3.5g 2 tsp pumpkin seeds 16.4g 446.7cal 7.5g
Caprese Panini SERVES 1 PREP 5mins COOK 5mins V GF EF 2 slices wholegrain (or gluten-free) bread 2 tsp pesto 15g baby spinach leaves 1 medium tomato, sliced 60g mozzarella, grated few slices of a small red onion, finely chopped 1 Preheat a sandwich press. 2 Top one slice of bread with pesto, spinach, tomato, cheese and onion. Season with salt and pepper and top with other piece of bread. 3 Toast sandwich for a few minutes or until golden and cheese has melted. 1812.8kj 20.7g 34.3g 6.4g 9.9g 22g 433cal 6.9g
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 2 tsp pesto 1 zucchini, thinly sliced 1 bunch asparagus, blanched 1 tbs fresh mint, roughly chopped 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 15-18 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, pesto, zucchini, asparagus and herbs. Bake for another 5-8 minutes before serving. 1 tbs fresh basil, roughly chopped 1941kj 23.5g 13.9g 16.4g 2.4g 31.6g 463.6cal 12.2g
Cherry Tomato Omelette SERVES 1 PREP 2mins COOK 5mins V GF NF Quick, healthy and easy. 2 tsp olive oil 2 eggs 6 cherry tomatoes 1 spring onion, finely sliced salt & pepper, to taste 1 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 1930.8kj 20.4g 32.2g 3g 9g 27.3g 461.2cal 4.5g
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. 1 wholemeal (or gluten free) wrap 1 tbs tzatziki 2 tbs avocado 1 Spread wrap 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. 100g chicken, cooked (poached or grilled) 1 tomato, sliced 1/2 cucumber, thickly sliced 30g mixed salad leaves 1653.5kj 30.4g 36.7g 5.2g 3.3g 12.6g 394.9cal 7.3g
Chicken Yakitori with Shredded Salad SERVES 2 PREP 10mins COOK 10mins GF DF EF 1/4 cup brown rice, washed 1 tbs soy sauce 2 tsp mirin 2 tsp honey 400g chicken thighs, cut in 3cm pieces 15g walnuts, roughly chopped 1 tsp sesame seeds 1 large carrot, grated 100g red cabbage, finely sliced 2 spring onions, cut in 5cm length and thinly sliced lengthways Dressing 2 tsp sesame oil 1 Place rice, 1/2 cup water and 1/4 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. 1 tbs rice wine vinegar 2 tsp mirin 2448.8kj 41.1g 34.6g 6.6g 6.4g 4 skewers 29.3g 585.2cal 14.7g
Chilli, Lime & Avo Breakfast Smash SERVES 1 PREP 10mins COOK 10mins V GF DF NF 2 large eggs 1/4 avocado 1 lime, juiced 1 wholegrain (or gluten-free) bread, toasted 1 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 2 tsp 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 1 sprigs parsley, leaves picked 1372.6kj 16.2g 17.2g 5.2g 5.2g salt and pepper, to taste 20.3g 327.8cal 3.6g
Chimichurri Beef SERVES 2 PREP 15mins COOK 5mins GF DF EF NF 1/2 tsp ground cumin 1/4 tsp cayenne pepper 2 tbs olive oil 300g 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, spring onion and lemon juice in a bowl and season with salt & pepper. 5 Slice beef and serve with chimichurri sauce and salad. 1 spring onion, finely sliced juice of half a lemon 2289.3kj 38g 23.4g 6g 7.4g salt & pepper, to taste 32.3g 546.8cal 7g
Choc Banana Smoothie SERVES 1 PREP 0min COOK 0min V GF EF NF 150ml milk 1 Blend milk, protein powder, banana, cocoa and ice till smooth. 30g vanilla protein powder 2 Serve topped with banana slices, chocolate chips and chia. 1/2 small banana, reserve 3 slices to serve 1 tbs cocoa powder 4 ice cubes 15g choc chips, chopped 1589.8kj 31.6g 26.4g 7g 8.2g 1 tsp chia seeds 15g 378.7cal 19.5g
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! 1 cup milk 1 tbs cocoa powder 1/2 banana, sliced 1 Place all ingredients in a blender and whiz until thick and creamy. 2 pitted dates 20g hazelnuts 1343kj 9.4g 28.3g 6.7g 4g 2 ice cubes 17.8g 319.9cal 22.8g
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! 250g brown rice, pre-cooked sachet or microwave cup 1 tbs rice wine vinegar 1 tbs tamari or soy sauce 150g firm tofu, diced into 2cm cubes 1 tsp sesame oil 1 cucumber, deseeded & diced 1 carrot, grated 1 To make the dressing, mix together rice wine vinegar with tamari or soy sauce with 2 tsp water and set aside. 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. 1/2 avocado, diced 1 spring onion, thinly sliced 1990kj 16.7g 43.7g 8.4g 4.1g 2 tsp sesame seeds, toasted 1 sheet of nori seaweed, thinly sliced 24g 475.5cal 4.1g
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. 300g chicken thighs, skinless 1 tsp ground cumin 1 tsp smoked paprika 1/2 tsp salt 2 tsp olive oil 1 brown onion, thinly sliced 1 garlic clove, finely chopped 1 red capsicum, cut into strips 60g baby spinach leaves 4 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 1993.7kj 31.9g 34.7g 5.5g 5.1g 22g 476.2cal 5.6g
Egg, Bacon & Avocado Breakky Wrap SERVES 1 PREP 5mins COOK 10mins GF DF NF 40g lean bacon, diced 1 large egg 1 corn tortilla (small, 25g singular) or gluten free 1/4 avocado, sliced 3 slices preserved jalapeno 1/2 small red chilli, sliced (optional) 1 tsp sweet chilli sauce 1 Heat a non stick frypan over medium heat and cook bacon until beginning to crisp. Set aside and keep warm. 2 Cook egg 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, egg, bacon, chilli(s), sauce, paprika and parsley. Season with salt and pepper to serve. 1/8 tsp paprika 2 sprigs parsley, leaves picked 1632.9kj 15.7g 18.8g 3.5g 8.3g 27.5g 390cal 4.1g
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. 2 eggs 25g mixed salad leaves 2 tsp olive oil 1 tsp white wine vinegar 40g feta, diced 6 olives, pitted (black, green or mixed) 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 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. 2 corn tortillas 2091.3kj 20.5g 29.3g 1.7g 10.4g 33g 499.3cal 1.3g
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. 4 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 wrap. 1 tsp extra virgin olive oil 1/4 lemon, juiced 1916kj 13.4g 47.3g 12g 3.3g 1 tbs hummus 1 x 20cm wholegrain or gluten free wrap 21.2g 457.6cal 7.7g 6 green olives (optional)
Falafel Wrap SERVES 1 PREP 10mins COOK 6mins V GF EF NF 2 tbs Greek yoghurt 3 tbs chopped coriander 1 clove garlic, crushed zest & juice of half a lemon half a 125g tin chickpeas, rinsed and roughly mashed 150g cottage cheese 1/3 cup green peas 1 spring onion, thinly sliced 1 Combine yoghurt, coriander, garlic and lemon zest. Adjust seasoning and set aside. 2 Blitz chickpeas, cheese, peas, onion, cumin, 1 tbs lemon juice, salt and pepper to a thick paste. With clean wet hands, form 4 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 tortilla with yoghurt, rocket, cabbage, falafel and radish. 1/4 tsp ground cumin 1 corn tortilla, warmed 1907.4kj 35.4g 33.2g 10.6g 8.1g 1/2 cup rocket 75g red cabbage 16.1g 455.6cal 11.6g 2 radish, cut in half lengthways salt and pepper, to taste
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. 2 tsp olive oil 300g firm white fish fillets, such as flathead or whiting Batter 4 tbs cornflour 2 egg whites, lightly whisked 1 tsp salt 1 lemon, zested Chips 1 Preheat oven to 200 C. To make chips, toss sweet potato with 2 tsp oil in a bowl to coat, then spread on a baking tray lined with baking paper and bake for 25 minutes until crisp and browned. 2 To make batter, combine all ingredients in a medium bowl, adding water if necessary. Allow to stand for 15 minutes. 3 Heat remaining 2 tsp 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. 150g sweet potato, cut into wedges 2 tsp olive oil 2111.3kj 39.5g 29.6g 4.6g 4.9g 2 lemon wedges, to serve 1 cup mixed lettuce leaves 23.9g 504.2cal 5.4g 1/2 avocado, sliced
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 2 tsp coconut oil 2 tsp garam masala 1/4 tsp chilli powder 2 garlic cloves, crushed 1 onion, finely chopped 1 medium eggplant, cut in eighths lengthways 400g tin crushed tomatoes 165ml tin coconut milk 1/2 tsp salt 1/2 head of broccoli, cut into florets 4 sprigs fresh coriander 1 Place rice and 1 cup salted water in a saucepan, cover, bring to a gentle simmer and cook for approximately 10-15 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 sacuepan 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 cook for another 3-5 minutes or until broccoli is just cooked. Adjust seasonings. 5 Top with coriander and almonds and serve with rice. 1 tbs flaked almonds, toasted 2145kj 13.4g 56.3g 15g 17.8g 22.6g 512.4cal 17.3g
Fried Eggs with Asparagus & Cherry Tomatoes SERVES 1 PREP 5mins COOK 10mins V GF DF NF 1 tbs olive oil sprig rosemary, leaves picked 30g cherry tomatoes 80g asparagus spears, woody ends trimmed off 2 eggs 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. 1370.7kj 13.3g 2.6g 2.7g 5.9g 29.1g 327.4cal 2.6g
Garlic Tofu Stuffed Mushrooms SERVES 2 PREP 5mins COOK 25mins V GF EF NF 1 slice wholegrain (or gluten-free) bread 1 small onion, finely chopped 1 clove garlic, crushed 3 sprigs thyme, leaves picked from 2 sprigs 200g firm tofu, crumbled 400g tin cannellini beans, rinsed and mashed 1 medium tomato, chopped 2 tbs tomato paste 1/2 tsp balsamic vinegar 1/2 cup grated parmesan 1/4 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 1/3 cup cheese and 2 tbs 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 15-20 minutes and serve immediately. 6 large mushrooms, stalks removed 2209.1kj 41.8g 32.2g 18.7g 8.4g 20.9g 527.6cal 9.7g
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 30g goat's cheese 1/4 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 1519.3kj 10.8g 29.9g 4.6g 8.6g 21.2g 362.9cal 2.7g
Greek Eggs SERVES 1 PREP 5mins COOK 10mins V GF NF Dreaming of a Mediterranean holiday? This is the next best thing. 2 eggs 1/2 tsp dried oregano 2 tbs milk 1 tsp olive oil 6 cherry tomatoes 40g baby spinach leaves 40g feta 1 sprig of mint 1 slice wholegrain (or gluten-free) bread, toasted 1 Combine eggs, oregano and milk in a small bowl. Season with salt & pepper. 2 Heat oil in a 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 to pan 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 on toast and scatter over crumbled feta and mint leaves. 1765.2kj 23.2g 20.4g 5.3g 10.7g 26.3g 421.6cal 6.6g
Greek Lamb Kebabs with Simple Salad SERVES 2 MAKES 6 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! 400g lamb fillets, cut into approximately 2cm cubes (you'll need 12 pieces) 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. 6 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. 80g haloumi, cut into 6 cubes 6 cherry tomatoes olive oil spray 1/2 lemon, to serve 1898.8kj 50.5g 6.6g 4.8g 8.3g fresh herbs such as parsley, thyme, oregano to serve 23.4g 453.5cal 6.4g To serve 1 continental cucumber, sliced 250g cherry tomatoes, halved 3 tsp olive oil 1 tsp balsamic vinegar salt & pepper to taste
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 4 large eggs 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 four 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. 2 tbs crumbled feta 2 tsp dukkah 1448.2kj 19.8g 5.3g 5.9g 7.7g 26.3g 345.9cal 4.9g
Grilled Fish with Mushroom & Edamame Rice SERVES 2 PREP 5mins COOK 30mins GF DF EF NF 1 cup vegetable stock 2 tsp soy sauce (or tamari if gluten free) 1/2 red onion, finely chopped 250g mushrooms, sliced 1 tsp sesame oil 1/4 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 1 tbs olive oil 300g white fish fillets 2 tsp black sesame seeds 2070.7kj 46.8g 28g 6g 3g 20.9g 494.8cal 1.3g
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. 300g haloumi, cut into 1cm thick slices 1/2 lemon, cut into wedges, to serve Greek Salad 1/4 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. 250g cherry tomatoes, halved 1/2 cup kalamata olives 1 continental cucumber 1/4 iceberg lettuce 2288.1kj 36g 14.6g 5.4g 18g 100g baby potatoes, boiled & quartered 1 tbs fresh dill 36.1g 546.5cal 7.9g 2 tsp olive oil 1 tsp lemon juice
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. 2 tbs hulled tahini 2 1/2 tbs lemon juice 1 garlic clove, crushed 1 tsp ground cumin 1 tbs olive oil 400g tin chickpeas, well rinsed 1 zucchini, peeled into ribbons 1/2 small red onion, thinly sliced 2 snapper fillets (150g each), seasoned with salt & pepper 50g 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 1 tsp of oil in a frypan. Add in the chickpeas, zucchini and onion and cook for 2-3 minutes or until just warmed through. Place in a bowl, drizzle with remaining lemon juice and 1 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 2233.7kj 44.3g 19.6g 11.4g 4.1g 27.6g 533.5cal 3.2g
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! 300g 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 tsp olive oil 1 tsp dried thyme salt & pepper, to taste 300g kipfler potatoes, sliced 200g sweet potato, diced 400g broccoli, cut in florets 200g green beans, halved 6 green 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. 2119kj 49.9g 34.3g 17.7g 2.5g 14g 506.1cal 10.5g
Haloumi & Cucumber Yoghurt Salad SERVES 2 PREP 5mins COOK 15mins V GF EF NF 1/3 cup white quinoa, rinsed 250g haloumi, cut in 2cm slices 1 continental cucumber, shaved into ribbons with a peeler 1/4 cup peas, fresh or frozen 1/4 bunch mint, leaves picked 1/2 lemon, juiced 1 Place quinoa, 2/3 cup water and ¼ 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 1/3 cup tzatziki 2089.6kj 36g 26.3g 4.5g 15.3g 26g 499.1cal 8.5g
Harissa Carrot & Ginger Soup SERVES 4 PREP 10mins COOK 25mins V GF EF NF 1 1/2 tbs olive oil 1 brown onion, chopped 1 Heat 1 tbs olive oil in a large saucepan over medium heat and saute onion for a few minutes, or until softened and beginning to brown. 1/2 long red chilli, seeds removed & finely 2 To make the harissa paste, place chilli, remaining oil, garlic, chopped salt, cumin and coriander in a blender, and blitz until all ingredients form a paste. 1 clove garlic, crushed salt to taste 1/2 tsp ground cumin 1/2 tsp ground coriander knob of ginger, finely grated 1 lemon, zested & juiced 4 large carrots, cut in 2cm chunks 3 Add ginger, lemon zest and harissa paste to the pan and cook for a few minutes more. 4 Add carrots and continue to cook for another few minutes. 5 Add cannellini beans, half the chickpeas and stock and bring to the boil. Cover and simmer for 15 minutes, or until carrots are tender. 6 Remove from heat and blend with a stick blender until smooth. Stir through lemon juice and adjust seasoning. 400g tin cannellini beans, rinsed 400g tin chickpeas, rinsed 4 cups vegetable stock 1/2 cup Greek yoghurt 7 Divide between bowls, stir through yoghurt and top with remaining chickpeas and coriander. Serve with 2 slices of wholemeal or gluten free bread per person. 1/4 bunch fresh coriander, chopped 8 slices wholegrain or gluten free bread, to serve 2135.9kj 21.3g 56.4g 17.5g 4.3g 17.7g 510.7cal 15.3g
Healthy Breakky Hash SERVES 1 PREP 5mins COOK 15mins V GF DF NF 120g sweet potato, cut in 2cm cubes 1 tbs vinegar 2 large eggs 1/4 tsp smoked paprika 125g tin chickpeas, rinsed 45g baby spinach leaves 20g avocado, sliced salt and pepper, to taste 1 Place sweet potato and ¼ tsp salt in a non-stick frypan, cover with cold water and bring to the boil. Simmer for 6 minutes, drain, toss with paprika and continue to cook, tossing regularly, for 5 minutes, or until beginning to brown. 2 Stir through chickpeas and spinach and cook for a few more minutes. Adjust seasoning. 3 Meanwhile, bring a small saucepan of water to the boil, reduce to a gentle simmer and add vinegar. Stir in a circular motion to create a vortex and gently slide eggs into the centre and cook for 4 minutes. Remove with a slotted spoon and pat dry. 4 Serve hash with avocado and topped with eggs. Season to taste. 1536.3kj 21.1g 28.1g 9.7g 4.1g 16.2g 367cal 8.4g