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Change your Mind, Change your Life! 

- Recipes

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Change your mind, change your life is all about being conscious of the choices we make and entering the new year looking after our spirit, soul and body. We encourage you to swap out some of your meals for the healthy ones below, and try to drink 2 litres of water a day as well.

Scroll through or click through the different breakfast, lunch, dinner and treat options!

Recipe key:

GF = Gluten Free

DF = Dairy Free

Low Carb = under 20g per serving

High Protein = over 30g per serving

Vegetarian = no meat

Q = Quick aka under 30 minutes

BREAKFAST

 

BOOSTER SMOOTHIE

                    

Serves: 4 Prep: 10 mins Cook: 0 mins

Nutrition per serving:

135 kcals 0g Fats 30g Carbs 2g Protein

                        

WHAT YOU NEED:

  • 1 small pineapple

  • 1 apple                            

  • 1 cucumber                                         

  • 4 basil stems (leaves only)        

                        

WHAT YOU NEED TO DO:

  1. Prepare the pineapple and apple (peel, remove core and chop). Peel the cucumber and halve it in length. Remove the seeds and cut into pieces.

  2. Place everything in a blender and blend until smooth. If you require a thinner texture add some water.

HOMEMADE GRANOLA

                                  

Makes: >3lbs (1.5 kb) Prep: 5 mins Cook: 40 mins

Nutrition per 1.5 oz. (40g): 166 kcals 4g Fats 28g Carbs 5g Protein

         

WHAT YOU NEED:                                                             

  • Apple compote from 4 big apples

  • 1/3 cup (120g) honey                            

  • 1 1⁄2 tsp. vanilla extract                                         

  • 2 tsp. cinnamon                            

  • 3⁄4 tsp. salt

  • 2 1⁄4 Ib. (1kg) oats

  • scant 1⁄2 cup (80g) dates, chopped

  • 10 (80g) dried apricots, chopped

  • 2/3 cup (100g) golden raisins (sultans)

 

APPLE COMPOTE:

To make apple compote, stew four big, peeled, cored and chopped cooking apples in a little water until they turn into mush. Then mash the up with a fork (or use a food processor).

    

WHAT YOU NEED TO DO:

  1. Preheat oven to 160C (320F).

  2. In a large bowl, beat together the apple compote, honey, vanilla, cinnamon, and salt. Add the oats and stir well to combine. Spread the mixture onto two large baking sheets; bake for 10 min.

  3. Remove from the oven and stir well, then return to the oven and bake for another 10 min. Repeat, but this time add the nuts.

  4. Return to oven for another 10 min. Then stir again and bake for a final 10 min.

  5. Remove from the oven and mix in the fruit. Store in an airtight jar.

BUCKWHEAT BANANA PANCAKES

                                            

Serves: 4 Prep: 5 mins Cook: 15 mins

Nutrition per serving: 237 kcals 11g Fats 36g Carbs 5g Protein

                        

WHAT YOU NEED                                                             

  • 1 cup (130g) buckwheat flour

  • 1 tsp. baking powder (GF if possible)

  • pinch salt

  • 1 1/2 cup (350ml) coconut milk

  • 1 tsp. vanilla paste

  • 2 medium bananas, sliced

  • 2 tbsp. coconut oil

  • toppings of choice       

 

WHAT YOU NEED TO DO:

  1. Mix all the dry ingredients together in a large bowl. Then add the milk and vanilla paste and mix well until a smooth mixture has formed. If necessary add extra milk or water.

  2. Heat half a tbsp. of coconut oil in a non-stick pan and add the pancake mixture with a tablespoon (about 2 1/2 for one pancake). Cook for about 1 minute and then layer 3-4 banana slices on top of each pancake. Cook for another 1-2 min until the bottom has set and bubbles start to appear on the surface.

  3. At this point flip the pancakes over and cook for another 1-2 min. Repeat this with the remaining pancake mixture.

  4. Top pancakes with your favorite toppings. Walnuts, cinnamon and maple syrup work great with these pancakes.

CREAMY MUSHROOMS ON TOAST  

 

Serves: 1 Prep: 5 mins Cook: 5 mins

Nutrition per serving: 225 kcals 11g Fats 16g Carbs 6g Protein

 

WHAT YOU NEED:

  • 1 slice wholegrain bread

  • 2 tbsp. soft cream cheese                            

  • 3 handfuls, sliced mushrooms

  • 1/2 tsp. coconut oil

  • 1 small garlic clove, crushed

  • 2 tbsp. coconut/almond milk

  • 1/2 tsp. wholegrain mustard

  • 1 tbsp. chives, chopped

  • salt & pepper, to taste                                                             

WHAT YOU NEED TO DO:

  1. Toast the bread and spread with a little bit of cheese. In the meantime, heat the coconut oil in a small pan, and add the garlic. Cook for 1 min.

  2. Now add the mushrooms, and cook for a further 4-5 min until soft and browned. Add in the milk, remaining cheese and mustard. Stir well until mushrooms and cited with the cheese. Season with salt and pepper.

  3. Top the toast with the mushrooms and sprinkle with chives. Serve hot, with a ham or prosciutto (optional).

MINTY FETA & PEA SMASH ON TOAST

                  

Serves: 1 Prep: 5 mins Cook: 10 mins

Nutrition per serving: 328 kcals 15g Fats 21g Carbs 12g Protein

WHAT YOU NEED:                                                             

  • 3.5 oz. (100g) feta cheese, crumbled

  • 3.5 oz. (100g) frozen peas, defrosted

  • 2 slices whole what or gluten free bread                            

  • zest and juice of 1⁄2 lemon

  • 2 tbsp. mint, copped    

  • 2 handfuls watercress

                        

WHAT YOU NEED TO DO:

  1. In a small bowl mix together the feta, peas, mint, lemon juice and zest. Season to taste with pepper and salt.

  2. Toast the bread. Then divide the mixture between the two toasts and serve with a handful of watercress.

BREAKFAST BRUSCHETTA

Serves: 2 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 293 kcals 14g Fats 29g Carbs 6g Protein

                    

WHAT YOU NEED:                                        

  • 4 slices buckwheat bread, or other

                        

For avocado bruschetta:              

  • 1 medium avocado

  • juice of 1⁄2 lime

  • salt & pepper                            

  • 1 tbsp. chopped parsley

                                

For tomato bruschetta:

  • 1 large tomato

  • 1 garlic clove, minced                            

  • 1 tsp. olive oil

  • salt & pepper                                                             

                        

WHAT YOU NEED TO DO:

  1. Half the avocado and scoop out the flesh into a bowl. Add lime juice and then mash roughly, using a fork, and season to taste.

  2. Chop the tomatoes and mix with the minced garlic, then season with salt and pepper. Drizzle with olive oil and mix again.

  3. Toast the bread and top 2 slices with avocado, then 2 with tomatoes. Sprinkle the avocado with parsley and serve.

MAS HUNI

(MALDIVIAN BREAKFAST)

 

Serves: 4 Prep: 15 mins Cook: 0 mins

Nutrition per serving: 276 kcals 7g Fats 28g Carbs 25g Protein

WHAT YOU NEED:            

  • 11.2 oz. (320g) canned tuna in water

  • 1 small red onion                            

  • 1 red chili pepper

  • 1 lime, zest and juice

  • 3/8 cup (25g) ground coconut

  • 1 baby Romanian lettuce

  • 4 mini pitta breads

                                 

WHAT YOU NEED TO DO:

  1. Drain the tuna and transfer into a medium size bowl. Finely chop the onion, halve the chili, remove the seeds and chop finely, then add both onion and chili to the tuna.

  2. Next add in the zest and juice of the lime and the coconut. Mix all the ingredients with a fork until you have a tuna salad with a nice texture.

  3. Prepare the lettuce leaves. Toast the pitta bread. Cut them open as an envelope and fill them with lettuce and tuna salad. Or serve the tuna in lettuce wraps and the pitta on the side.

HERBY SAUSAGES

 

Makes: 6 Prep: 5 mins Cook: 15 mins

Nutrition per sausage: 59 kcals 3g Fats 0g Carbs 9g Protein

WHAT YOU NEED:         

  • 8.8 oz. (250g) ground lean pork

  • 1⁄2 tsp. salt                            

  • 1⁄2 tsp. black pepper

  • 2 tsp. fresh sage, chopped    

  • 2 tsp. fresh basil, chopped

  • 1⁄2 tsp. coconut oil                                                         

         

WHAT YOU NEED TO DO:   

  1. In a large bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into six sausages.

  2. Heat the coconut oil in a large nonstick frying pan and cook the sausages on medium heat until well browned and thoroughly cooked.

  3. Serve hot or store in the refrigerator for later.

BREAKFAST TURKEY BURGER

                     

Serves: 3 Prep: 10 mins Cook: 15 mins

Nutrition per serving: 311 kcals 18g Fats 5g Carbs 32g Protein

WHAT YOU NEED:                                                             

  • 10.5 oz. lean ground turkey

  • 1 tbsp. mixed herbs

  • salt & pepper

  • 1 tbsp. coconut oil

  • 1 large ripe avocado

  • juice of 1⁄2 lime

  • 3 eggs                            

  • salad leaves, to serve                                                             

                        

WHAT YOU NEED TO DO:   

  1. Season the ground turkey with herbs and salt & pepper, then form three burgers. Heat 1⁄2 the coconut oil in a pan and cook the burgers for about 10 min turning half way, until browned and cooked throughout.

  2. In the meantime prepare the avocado mash. Remove the stone and scoop out the avocado flesh into a bowl. Mash it with a fork and mix with the lime juice.

  3. Lastly, fry up the eggs using the remaining coconut oil.

  4. Stack it all up by adding mashed avocado on top of the burger and then the fried egg. Serve on a bed of salad leaves.

SPANISH OMELETTE

                         

Serves: 4 Prep: 15 mins Cook: 30 mins

Nutrition per serving: 308 kcals 16g Fats 20g Carbs 19g Protein

WHAT YOU NEED:

  • 8 whole eggs, lightly beaten

  • 14 oz. (400g) baby potatoes

  • 7 oz. (200g cherry tomatoes

  • 3 small onions, cut into wedges

  • 3.5 oz. (100g) feta cheese, crumbled

  • handful fresh parsley, chopped

  • 1 tsp. coconut oil

                        

WHAT YOU NEED TO DO:

  1. Firstly prepare the potatoes by cooking or steaming them until soft. Or use leftover potatoes.

  2. Preheat the over to 360F (180C). Heat the coconut oil in a pan and fry the onions. Season with pepper and salt.

  3. Whisk the eggs in a bowl and also season with pepper and salt.

  4. Line a 9x9 inch baking dish with baking paper and scatter the potatoes and onions. Then top with the beaten eggs, cherry tomatoes and feta.

  5. Place the dish in the oven and bake for 25-30 mins until eggs have set and top has browned slightly.

  6. Serve with fresh parsley.

LEEK & MUSHROOM OMELETTE

 

Serves: 2 Prep: 5 mins Cook: 10 mins

Nutrition per serving: 283 kcals 20g Fats 8g Carbs 18g Protein

WHAT YOU NEED:

  • 1 tsp. coconut oil

  • 1⁄2 cup (45g) leek, chopped (green part only)                            

  • 1 tsp. dried thyme

  • 2 cups mushrooms (150g), sliced

  • 6 eggs

WHAT YOU NEED TO DO:

  1. Heat the oil in the frying pan and fry the leeks and thyme for about 3 min, on medium heat.   

  2. Meanwhile, slice the mushrooms and cook with the leeks for another 5 minutes. Season with salt and pepper.

  3. Beat the eggs and pour over the vegetables. Put the lid on the pan and leave for about 10 min. until cooked.

  4. Cut the omelet into quarters and serve garnished with fresh herbs (optional).

LUNCH

 

RAINBOW QUINOA SALAD WITH GRILLED TURKEY

Nutrition per serving: 498 kcals 22g Fats 38g Carbs 37g Protein

HP Q DF GF Serves: 2 Prep: 10 mins Cook:10 mins

WHAT YOU NEED:

• 1 cup (185g) cooked quinoa

• 1 tbsp. coconut oil

• 8.1 oz. (230g) turkey fillet

• 1 small carrot, grated

• 1⁄2 cup (50g) red cabbage, shredded

• 2/3 cup (50g) edamame beans

• 1 tbsp. honey

• 1 tbsp. soy sauce

• 1 tbsp. sesame oil

• handful sprouting alfalfa (or similar)

• 1 tbsp. sesame seeds

WHAT YOU NEED TO DO:

  1. Cook the quinoa according to the instructions on the package. Allow to cool to lukewarm.

  2. In the meanwhile, season the turkey fillets with salt and pepper. Heat the coconut oil in pan and cook the turkey for about 8 minutes turning regularly. Once cooked, cut into strips.

  3. Mix the quinoa with the carrot, cabbage and soybeans.

  4. Mix together all the dressing ingredients (honey, soy sauce, sesame oil) and pour over the quinoa salad.

  5. Put the turkey on the salad and sprinkle with almonds, alfalfa and sesame seeds to serve.

MEXICAN WRAPS WITH GRILLED CHICKEN & AVOCADO

Nutrition per serving: 540 kcals 20g Fats 38g Carbs 36g Protein

HP Q Serves: 2 Prep: 10 mins Cook:10 mins

WHAT YOU NEED:

• 7 oz. (200g) chicken breast

• 1 tbsp. olive oil

• 1 tsp. Mexican taco seasoning

• 1/2 avocado

• 1⁄2 cup (125g) corn

• 1⁄2 cup (90g) black beans

• 1⁄2 lime, zest and juice

• 1/3 cup (85g) Greek yogurt (0% fat)

• 100g iceberg lettuce

• 2 whole wheat tortilla wraps

• few drops tabasco (optional)

WHAT YOU NEED TO DO:

  1. Rub the chicken breasts with the oil and the Mexican mix. Season with salt if necessary.

  2. Heat the pan and cook the chicken for about 8 minutes, until golden brown and cooked throughout.

  3. In the meanwhile cut the avocado in half, remove the pit, scoop out the flesh and chop it. Rinse and drain the corn and beans. Mix the yogurt with the lime zest and juice then season with pepper and salt.

  4. Cut the cooked chicken into strips. Divide the lettuce, avocado, corn, beans, chicken strips, yogurt and tabasco over the wraps. Fold the outside of the tortillas inwards and roll up. Halve the wraps and serve.

BALSAMIC BEETROOT SALAD WITH FETA

Nutrition per serving: 225 kcals 18g Fats 17g Carbs 7g Protein

LC Q V GF Serves: 4 Prep: 20 mins Cook: 0 mins

WHAT YOU NEED:

• 14 oz. (400g) cooked baby beetroot, cut into pieces

• 1 small red onion, finely chopped

• 1 tbsp. balsamic vinegar

• salt and pepper to taste

• 1 apple, copped

• 1/3 cup (30g) walnuts

• 3.5 oz. (100g) feta, diced

• 1 tbsp. olive oil, to serve

WHAT YOU NEED TO DO:

  1. Put the cut beets in a bowl and top with the chopped red onion and a spoonful of balsamic vinegar. Mix well and season with salt and pepper to taste. Leave for 10 minutes, then drain.

  2. Mix in the chopped apple, half the walnuts and half the feta. Divide between four plates and garnish with the remaining walnuts and feta.

  3. Season with some extra pepper and drizzle with olive oil before serving.

MEXICAN SALAD WITH ROASTED SWEET POTATO

Nutrition per serving: 540 kcals 28g Fats 54g Carbs 11g Protein

V DF GF Serves: 4 Prep: 15 mins Cook: 25 mins

WHAT YOU NEED:

• 27 oz. (750g) sweet potatoes

• 1 tsp. smoked paprika

• 2 tbsp. olive oil

• 14 oz. (400g) can black beans

• 5 oz. (150g) sweet corn

• 2 small red onions

• 10 cherry tomatoes

• 2 avocados

• lime wedges, to serve

WHAT YOU NEED TO DO:

  1. Preheat the oven to 200 ° C. Cut the unpeeled potatoes into 3 cm. wedges and spread on a baking sheet.

  2. Mix together the paprika, olive oil, salt &pepper and rub into the wedges until well covered. Bake the potatoes at the center of the oven for about 25 min. until golden brown.

  3. Meanwhile, place the beans and sweet corn in a colander, rinse under cold water and drain. Chop the onion and mix in with the beans and corn.

  4. Cut the tomatoes into quarters and season with salt & pepper. Cut the avocado in half lengthways; remove the pit and scoop out the flesh. Cut the flesh into chunks.

  5. Divide the potatoes, tomatoes, avocado and bean mixture between 4bowls and serve with lime wedges.

CHILI WITH AVOCADO & TORTILLA CHIPS

Nutrition per serving: 378 kcals 20g Fats 35g Carbs 12g Protein

V Q GF Serves: 6 Prep: 15 mins Cook: 10 mins

WHAT YOU NEED:

• 2 medium onions

• 2 x 14 oz. (800g) can kidney beans

• 14 oz. (400g) can black beans

• 1 tbsp. coconut oil

• 2 tsp. Mexican spice mix

• 14 oz. (400g) canned chopped tomatoes

• 2 avocados

• 3/8 cup (100g) fat free natural or soya yogurt

• 1/4 cup (25g) grated cheese

• 3.5 oz. (100g) natural tortilla chips

WHAT YOU NEED TO DO:

  1. Cut the onion into rings. Put the beans in a colander, rinse under cold water and leave to drain.

  2. Heat the oil in a frying pan and fry the onion with the spices for 3 minutes. Add the chopped tomatoes and bring to the boil. Cook for 5 min. on medium heat until slightly thickened.

  3. Next add in the beans, season with salt and pepper, and cook for another 3 minutes.

  4. Meanwhile, cut the avocados in half lengthwise. Remove the pit and scoop out the flesh. Cut the flesh into slices.

  5. Ladle the chili into bowls and spread 1 tbsp. of yogurt over each bowl. Top with avocado and cheese, and serve with tortilla chips.

CHICKPEA BURGER

Nutrition per serving: 266 kcals 10g Fats 29g Carbs 10g Protein

V Q DF GF Serves: 4 Prep: 10 mins Cook: 10 mins

WHAT YOU NEED:

• 1 can chick peas( 240g), drained and mashed

• 1 medium red onion, thinly chopped

• 1 cup oats, I use gluten free

• 1 zucchini, grated

• 2 tbsp nut butter, like almond, peanut, cashew

• 3 tbsp red wine vinegar

• 3 tbsp. Sriracha chili sauce

• 1 tsp garlic powder

• 1 tsp ground cumin

• 2 handfuls coriander, chopped

• 1 tbsp coconut oil salt & pepper, to taste

WHAT YOU NEED TO DO:

  1. Simply mix all the ingredients(apart from coconut oil) to get her, until a batter has been formed.

  2. Divide the mixture into 4 and form burgers. Wet your hands for each burger, this will allow them to form perfectly shaped burgers.

  3. Heat half the coconut oil in a large pan and fry the buyers 3- 5 mins each side, until browned. Add the other half of the coconut oil when you flip the burgers over.

  4. Serve imminently with a side salad or in a toasted bun, or store in the fridge for up to 4 days. our in the dressing and mix well.

  5. Divide the salad mix between 3 portions and do the same with the lentils, butter nut squash and goats' cheese.

  6. Serve on its own or in a bun.

SMOKED TROUT, ASPARAGUS & EGG SALAD

Nutrition per serving: 185 kcals 10g Fats 15g Carbs 16g Protein

LC Q DF GF Serves: 4 Prep: 10 mins Cook: 10 mins

WHAT YOU NEED:

• 4 eggs, boiled

• 12.3 oz. (350g) green asparagus

• 1 tbsp. peanut oil

• 2 cups (150g) mushrooms, sliced

• 1 red onion, sliced

• 1/2 red bell pepper, sliced

• 2 tsp. dried tarragon

• 4.4 oz. (125g) smoked trout fillet

• 2 cups (150g) salad leaves

• 2 tbsp. capers

• fresh herbs for garnish (optional)

WHAT YOU NEED TO DO:

  1. Firstly, boil the eggs for 6 min. Rinse them under cold running water, then peel and halve.

  2. Meanwhile, remove the woody bottom of the asparagus and cut them in half. Heat the oil in a frying pan and fry the asparagus, mushrooms, onion, pepper and tarragon for 6 min. on medium heat. Stir regularly.

  3. Divide the trout into pieces and arrange the lettuce on a large flat dish. Toss the vegetables with capers and trout onto the salad. Arrange the halved eggs and sprinkle with fresh herbs.

WINTER BEAN SALAD

Nutrition per serving: 146 kcals 7g Fats 15g Carbs 5g Protein

Serves: 4 Prep: 5 mins Cook: 15 mins

WHAT YOU NEED:

• 2 medium red onions

• 2 tbsp. olive oil

• 2x 14 oz. (400g) can butter beans, drained

• 3 cups (450g) cherry tomatoes, halved

• 2 handfuls coriander

• 1 lemon

• 1 tbsp. balsamic vinegar

• 1 tsp. ground cumin

• 12 falafels , to serve (optional, not included in nutritional information above)

WHAT YOU NEED TO DO:

  1. Cut the onions into rings. Heat 1/2 tbsp. of the oil in a pan and fry the onions for 3 minutes.

  2. In the meantime, drain the beans and rinse them under cold running water, add to the onion and cook for another 6 minutes, on low heat. Stir occasionally. Halve the tomatoes and add into the pan in the last two minutes.

  3. Meanwhile, heat 1/2 tbsp. of the remaining oil in a frying pan and fry the falafels 6 min until heated through and browned, or according to packaging.

  4. Chop the coriander and squeeze the lemon. Make the dressing by mixing together2 tbsp. of lemon juice, the remaining oil, vinegar, cumin, pepper and salt.

  5. Mix the dressing with the bean-tomato mixture and cilantro. Serve with falafels (optional).

QUICK THAI PRAWNS

Nutrition per serving: 127 kcals 2g Fats 5g Carbs 21g Protein

Serves: 2 Prep: 5 mins Cook: 10 mins

WHAT YOU NEED:

• 1⁄4 cup (15g) coriander, chopped

• 2 cloves garlic, minced

• 1 tsp. white peppercorns

• 2 tsp. brown sugar

• 2 tbsp. fish sauce

• 8 large shrimps

• 1 tsp. coconut oil

• 1 lime, cut into wedges

WHAT YOU NEED TO DO:

  1. Chop the coriander leaves coarsely and place in a small bowl. Add in the garlic, peppercorns, sugar and fish sauce. Mix until well combined.

  2. Add the shrimps and stir until they are completely covered with the paste.

  3. Heat the coconut oil in a pan and cook the prawns on high heat 2-3 min each side, until pink and fragrant.

  4. Sprinkle with some more fresh coriander leaves and serve with lime wedges.

GOATS CHEESE & STRAWBERRY SALAD

Serves: 4 Prep: 10 mins Cook: 0 mins

Nutrition per serving: 161 kcals 19g Fats 5g Carbs 7g Protein

 

WHAT YOU NEED:

• 1 1⁄4 cup (250g) strawberries

• 6-8 handfuls watercress or other greens

• 2 tbsp. extra virgin olive oil

• 1 tbsp. balsamic vinegar

• 1⁄2 clove of garlic, crushed

• scant 1⁄2 cup (100g) soft goat’s cheese

• 1⁄4 cup (30g) walnuts, chopped

 

WHAT YOU NEED TO DO:

  1. Remove the stems from the strawberries and cut them into quarters lengthwise. Put the watercress in a bowl and toss with the strawberries.

  2. Make the dressing by whisking together olive oil, balsamic vinegar and garlic. Season with salt and pepper.

  3. Drizzle the dressing over the salad and crumble the goat’s cheese on top, sprinkle with nuts.

  4. This salad is perfect served with grilled chicken.

CHICKEN SALAD WITH AVOCADO DRESSING

 

Nutrition per serving: 433 kcals 28g Fats 6g Carbs 35g Protein

HP LC Q DF GF Serves: 1 Prep: 5 mins Cook: 5 mins

WHAT YOU NEED:

• 1⁄4 cup (50g) edamame beans

• 4.2 oz. (120g) cooked chicken breast, chopped

• 1/4 cucumber, peeled, deseeded and chopped

• 1/2 avocado

• Tabasco sauce, to taste

• juice of 1/2 lemon

• 2 tsp. extra-virgin olive oil

• 2 handfuls iceberg lettuce, chopped

• 1 tsp. mixed seed

WHAT YOU NEED TO DO:

  1. Put the chicken, beans and cucumber in a bowl.

  2. Blitz the avocado, Tabasco, lemon juice and oil in a food processor or with a hand blender. Season, pour into the bowl and mix well to coat.

  3. Layer a bowl with the iceberg lettuce and spoon the chicken mixture over it, sprinkle with the seeds.

  4. Serve imminently or chill until lunch, then serve with a lemon wedge.

SUN-DRIED TOMATO HUMMUS

Nutrition per serving: 165 kcals 7g Fats 19g Carbs 6g Protein

LC V Q DF GF Serves: 8 Prep: 10 mins Cook: 0 mins

WHAT YOU NEED:

• 1 15oz. (425g) can chickpeas, drained and rinsed

• 1⁄4 cup (15g) sundried tomatoes

• 2 tbsp. tahini

• 1 clove garlic, crushed

• juice of 1 lemon

• 2 tbsp. oil from tomatoes

WHAT YOU NEED TO DO:

  1. Using a food processor or high speed blender combine together all the ingredients until a smooth paste has formed.

  2. If necessary add water to bring it to the consistency that you like. Season with salt and pepper to taste.

BBQ MEXICAN CORN SALAD

Nutrition per serving: 94 kcals 3g Fats 16g Carbs 2g Protein

LC V Q DF GF Serves: 8 Prep: 5 mins Cook: 10 mins

WHAT YOU NEED:

• 4 corn cobs

• 1 tbsp. olive oil

• 4 spring onions, chopped

• big handful coriander, chopped

• 1 jalapeno pepper, seeds removed, chopped

• 1 garlic clove, finely chopped

• juice of 1 lime

WHAT YOU NEED TO DO:

  1. Prepare your barbeque.

  2. Drizzle the corn with olive oil and season with salt and pepper.

  3. Place the corn on the BBQ and cook for about 7-10 mins, until golden brown, turn regularly. Once cooked, place the corn upright in a bowl and cut the kernels off with a knife.

  4. Next add in the chopped spring onions, coriander, pepper and garlic. Drizzle everything with lime juice, season with salt and pepper to taste and mix well. Serve lukewarm.

SUNSHINE SALAD

Serves: 2 Prep: 8 mins Cook: 10 mins

Nutrition per serving: 328 kcals 17g Fats 17g Carbs 9g Protein

WHAT YOU NEED:

• 2 oz. (60g) quinoa, uncooked

• 1 grapefruit

• 1⁄2 avocado

• 1⁄2 cup (90g) sweet corn, drained

• 2 mint springs, leaves only, chopped

• 1⁄4 cup (25g) pistachio kernels

• 1 tbsp. olive oil

• 1⁄2 cup (50g) bean sprouts

• 2 handfuls lambs lettuce

 

WHAT YOU NEED TO DO:

  1. Cook the quinoa according to instructions on packaging, and then cool slightly. In the meantime, peel the grapefruit and using a sharp knife cut out the segments, collecting the juice in a bowl.

  2. Cut the avocado in half, remove the pit and scoop out the flesh, then cut into strips and lay in the grapefruit juice.

  3. In a bowl, mix together the cooked quinoa, sweet corn, mint, olive oil and bean sprouts. Season with salt and pepper.

  4. Place a handful of lettuce on a serving dish and spoon the quinoa on top. Divide the avocado and grapefruit segments on top.

  5. Served drizzled with the grapefruit juice and top with pistachio nuts.

GRILLED CHICKEN & GRAPEFRUIT SALAD

Serves: 2 Prep: 10 mins Cook: 10 mins

Nutrition per serving: 328 kcals 18g Fats 15g Carbs 27g Protein

WHAT YOU NEED:

• 1 tsp. coconut oil

• 7 oz. (200g) chicken breasts

• 1 cup (150g) green beans

• 1 grapefruit

• 4 handfuls salad leaves

• 1/2 lemon, juiced

• 2 tbsp. olive oil

WHAT YOU NEED TO DO:

  1. Season the chicken with salt & pepper and heat the coconut oil in a frying pan. Fry the chicken on medium heat until browned and cooked throughout.

  2. In the meantime, place the beans in a pan of boiling water and boil gently for 3-5 min until tender, and then set aside.

  3. Peel the grapefruit by using a sharp knife. Separate the skin from the flesh then cut out the grapefruit segments.

  4. Please the salad leaves in a bowl and mix together with the green beans and grapefruit. Drizzle the salad with olive oil and lemon juice.

  5. Divide the salad between two plates and place the chicken on top. Season with salt & pepper and serve.

DETOX SALAD

Nutrition per serving: 259 kcals 23g Fats 11g Carbs 3g Protein

LC V Q DF GF Serves: 4 Prep: 10 mins Cook: 0 mins

WHAT YOU NEED:

• 5 oz. (140g) arugula

• 1 red onion, chopped

• 2 avocados, chopped

• 1 cup (150g) grapes, halved

• 2 tbsp. apple cider vinegar

• 2 tbsp. lemon juice

• 1 tbsp. olive oil

• 1 tbsp. sesame seeds

• salt and pepper

WHAT YOU NEED TO DO:

  1. In a large bowl mix together the rocket, onion, avocado and grapes.

  2. In a separate bowl mix the vinegar, lemon juice and olive oil for the dressing. Season with salt and pepper.

  3. Pour the dressing over the salad and sprinkle with sesame seeds before serving.

SPINACH SALAD WITH CHERRIES & BASIL

 

Nutrition per serving: 267 kcals 13g Fats 17g Carbs 8g Protein

V Q LC GF Serves: 4 Prep: 10 mins Cook: 10 mins

WHAT YOU NEED:

• 1⁄4 cup (15g) basil

• 3 tbsp. white wine vinegar

• 2 tbsp. extra virgin olive oil

• 2 small red onions

• 1⁄2 cup (50g) walnuts or hazelnuts

• 1 tsp. coconut oil

• 1 1/3 cup (200g) green beans

• 1 1/3 cup (300g) spinach

• 3⁄4 cup (100g) feta cheese

• 1 3⁄4 cup (400g) of cherries, pitted

WHAT YOU NEED TO DO:

  1. Place the basil, vinegar and olive oil in a high speed blender and blitz to make dressing. Season with pepper and salt.

  2. Cut the onions into thin rings and chop the nuts coarsely. Heat the coconut oil in a frying pan and fry the shallots 2 minutes. Add in the nuts, beans, and season well. Cook for about 6 mins on medium heat, stirring regularly.

  3. Now add the half the spinach to the pan and allow for it to wilt, then transfer into a serving plater.

  4. Mix in the rest of the fresh spinach and drizzle with the earlier made dressing. Top the salad with crumbled feta and cherries. Serve with grilled meats.

Dinner

 

VEGETARIAN LASAGNE

Nutrition per serving: 353 kcals 8g Fats 52g Carbs 16g Protein

V Serves: 6 Prep: 20 mins Cook: 40 mins

WHAT YOU NEED:

• 1 tbsp. coconut oil

• 1 celery stalk, chopped

• 1 onion, chopped

• 2 carrots, chopped

• 1 red pepper, chopped

• 2 garlic cloves

• 1 bay leaf

• 2 cups red split lentils, cooked (300g)

• 1 tbsp. tomato puree

• 1 lb passata (500g)

• 9 oz. lasagne sheets (250g)

• 1 cup cottage cheese, pureed (225g)

• 1⁄2 cup grated cheese, (50g)

• 2 tomatoes sliced

WHAT YOU NEED TO DO:

  1. Cook the lentils according to instructions on packaging.

  2. Heat oil in large saucepan and sauté the onions, celery, carrots and garlic on low heat for 5 mins. Add in the pepper and continue to cook for a further 5 mins. Stir in the lentils, tomato puree, passata, bay leaf and one cup of stock. Reduce heat and simmer for 10mins. Season with salt and pepper to taste.

  3. Pre heat the oven to 350F (180C). Spread a third of the lentil mixture to the bottom of a baking dish (approx. 9" x 7"), then cover with a single layer of lasagne sheets. Repeat this for another 2 layers.

  4. Spread the pureed cottage cheese on top and then sprinkle with the cheese. Top with the sliced tomatoes. Bake for 30-40 mins, until heated throughout and browned on top.

MEAT FREE SPAGHETTI

Nutrition per serving: 375 kcals 8g Fats 53g Carbs 19g Protein

V Q DF Serves: 4 Prep: 10 mins Cook: 15 mins

WHAT YOU NEED:

• 10.5 oz. whole wheat spaghetti, or a gluten free alternative (300g)

• 3 sweet pointed peppers

• 1 tbsp. oil

• 1 onions

• 1 tsp. Italian herbs

• 14 oz. can chopped tomatoes (400g)

• 12 vegetable balls (store bought)

• 2 tbsp. capers

• 4 tbsp. black olives, sliced

WHAT YOU NEED TO DO:

  1. Cook the spaghetti according to the directions on the packaging. In the meantime, halve the peppers, remove the stalk and seeds and cut in half-rings. Chop the onion.

  2. Heat half the oil in a pan and fry the onion and Italian herbs for 3 min on low heat. Add in the peppers and cook for another 2 min. Next add the tomatoes and allow to cook for 5 minutes on low heat. Season with salt and pepper.

  3. In the meantime, heat the rest of the oil in a separate frying pan and heat the vegetable balls for 5 minutes on medium heat.

  4. To serve, divide the spaghetti into bowls and pour the tomato sauce over, topping with olives, capers and the vegetable balls.

FISH & PUMPKIN STEW

Nutrition per serving: 415 kcals 13g Fats 49g Carbs 22g Protein

Q DF GF Serves: 4 Prep: 5 mins Cook: 15 mins

WHAT YOU NEED:

• 1 onion

• 1 tbsp. olive oil

• 14.1 oz. (400g) pumpkin cubes

• 2 tsp garam masala

• 14.1 oz. (400g) canned lentils

• 14.1 oz. (400g) chopped tomatoes

• 8.8 oz. (250g) cod fillets

• 4 mini naans or brown rice

• handful flat parsley, chopped

WHAT YOU NEED TO DO:

  1. Cut the onion in half rings. Heat the oil in a deep-bottomed pan and fry the onion for 1 min on high heat. Add the pumpkin and garam masala and cook for 2 min.

  2. In the meanwhile rinse and drain the lentils. Add the lentils and tomato cubes to the pan. Leave the lid on the pan and simmer on medium heat for 10 minutes. Stir regularly.

  3. Cut the fish into pieces and add to the pan to cook for another 5 mins.

  4. Bring the stew to taste with pepper and salt and sprinkle with the parsley. Serve with naan bread or rice.

APPLE-SPROUT POTATOES WITH SAUSAGE

Nutrition per serving: 517 kcals 20g Fats 66g Carbs 20g Protein

GF Serves: 4 Prep: 10 mins Cook: 30 mins

WHAT YOU NEED:

• 2.2 lbs. (1 kg) potatoes

• 1 tbsp. coconut oil

• 4 pork or vegetarian sausages

• 1.1 lbs. (500g) sprouts

• 2 tbsp. (30g) butter

• 1⁄4 tsp. ground nutmeg

• 1⁄2 cup (60g) apple chips

• salt and pepper

WHAT YOU NEED TO DO:

  1. Peel the potatoes and cut into pieces. Boil in salted water for about 20 min. Once cooked, drain.

  2. Heat the oil in a frying pan and fry the sausage until cooked throughout.

  3. Meanwhile, cut the bottom of the sprouts and remove the outer leaves. Cut them in half and cook for about 8 min. then drain.

  4. Mash the potatoes with the butter, season with nutmeg, pepper and salt. Add in the sprouts and cut the apple chips into small pieces and stir gently with the sprouts and potatoes.

  5. Serve with the sausage.

STUFFED PEPPERS

Nutrition per serving: 210 kcals 12g Fats 21g Carbs 8g Protein

V Q DF GF Serves: 4 Prep: 10 mins Cook: 15 mins

WHAT YOU NEED:

• 2 red peppers

• 1 tbsp. olive oil

• 1/8 cup (15g) pine nuts

• 1 tsp. coconut oil

• 2 garlic cloves, crushed

• 1/2 cup (60g) canned black beans, drained

• 6 chestnut mushrooms, chopped

• handful parsley, chopped

• juice of 1⁄2 lime

• 2 tbsp. tahini

WHAT YOU NEED TO DO:

  1. Preheat oven to 320F (160C).

  2. Halve the peppers and take out the seeds. Place them on a baking tray and drizzle with the oil, then bake for 10 mins.

  3. Heat a dry frying pan and toast the pine nuts until golden, then set aside. In the same pan heat the coconut oil and add in the garlic, mushrooms and season with salt and pepper. Sauté this for about 5 mins and then add the black beans.

  4. Once cooked and soft, mix in the pine nuts, parsley, lime juice, tahini and season to taste.

  5. Take the pepper out of the oven and stuff with the mixture, then place them back in and bake for about 15 mins.

TERIYAKI KEBABS WITH RICE AND VEGE

Nutrition per serving: 424 kcals 6g Fats 64g Carbs 25g Protein

DF GF Serves: 4 Prep: 15 mins Cook: 15 mins

WHAT YOU NEED:

• 10.5 oz. (300g) chicken breast

• 1⁄2 cup (125ml) teriyaki sauce

• 1 1/4 cup (280g) rice

• 1 tbsp. sesame oil

• 14 oz. (400g) Japanese style vegetables (sugar snaps, red onion, cabbage, bean sprouts)

• zest of 1/2 lime

WHAT YOU NEED TO DO:

  1. Prepare the barbeque or oven grill.

  2. Cut the chicken into cubes and stick them onto skewers. Place them in a large container or dish and cover with the sauce. Leave refrigerated for 15 mins.

  3. In the meantime, cook the rice according to instructions on packaging. Place the Chicken skewers on the barbeque and grill for about 8-10 mins turning regularly.

  4. Heat the oil in a wok or a pan and stir-fry the vegetables for about 3 mins on high heat. Once rice is cooked add in the lime zest and sir well.

  5. Divide the rice, vegetables and chicken skewers between 4 portions and serve with lime wedges.

VEGETABLE PAD THAI

Nutrition per serving: 430 kcals 15g Fats 58g Carbs 13g Protein

V Q DF GF Serves: 4 Prep: 15 mins Cook: 10 mins

WHAT YOU NEED:

• 7 oz. (200g) flat rice noodles, or soya bean noodles

• 4 tbsp. tamarind sauce

• 2 tbsp. fish sauce

• 1 tbsp. brown sugar

• 1/2-1 tsp. chili flakes

• 2 tbsp. coconut oil

• 2 garlic cloves, finely chopped

• 2 large eggs, lightly beaten

• 11.2 oz. (320g)stir fry vegetables

• 3/8 cup (50g) roasted peanuts

• 1 lime, quartered

WHAT YOU NEED TO DO:

  1. Prepare the noodles according to instructions on packaging. In the meantime, mix the tamarind, soy sauce, sugar and chili flakes together.

  2. Heat the oil in a large frying pan or wok and cook the garlic for 1 min, and then add the sauce mixture. Let this bubble for a minute, and then transfer to a bowl.

  3. In the same pan, on medium-high heat, add the beaten eggs. Let them set for a minute, without stirring. Once set, break vigorously with a wooden spoon.

  4. Add the stir-fry vegetables and cook for 2 minutes. Then add the noodles, pour over the sauce, stir well and cook for another minute or two. Serve sprinkled with peanuts and a squeeze of lime.

THAI GREEN CURRY WITH LENTILS

Nutrition per serving: 394 kcals 12g Fats 60g Carbs 15g Protein

V Q DF GF Serves: 4 Prep: 10 mins Cook: 15 mins

WHAT YOU NEED:

• 1 onion, finely chopped

• 1 garlic clove, chopped

• 1 tsp. ginger, grated

• 1 tbsp. coconut oil

• 2-3 tbsp. Thai green curry paste

• juice and zest of 1 lime

• 14 oz. (400ml) can light coconut milk

• 1 large or 2 small bok choy, cut into small pieces

• 14 oz. (400g) can lentils, drained and rinsed

• salt, to taste

• coriander, to serve

• 8 0z. (225g) cooked rice noodles, to serve

WHAT YOU NEED TO DO:

  1. Fry the onion, garlic and ginger in coconut oil for a few minutes then add the curry paste and cook for another 5 min.

  2. Next add in the lime zest and juice, and the coconut milk, mixing well.

  3. Add in the lentils and bok choy and allow to simmer for about 5 min. Season with salt if needed.

  4. Serve with a portion of rice noodles and fresh coriander.

SALMON IN POMEGRANATE GLAZE

Nutrition per serving: 348 kcals 20g Fats 7g Carbs 31g Protein

LC HP DF GF Serves: 2 Prep: 25 mins Cook: 20 mins

WHAT YOU NEED:

• scant 1⁄2 cup (100ml) pomegranate juice

• 2 tbsp. soy sauce

• 1 garlic clove, sliced

• 10.5 oz. (300g) fresh salmon fillets

• seeds of 1⁄2 pomegranate

WHAT YOU NEED TO DO:

  1. Make the marinade by mixing the pomegranate juice, soy sauce and garlic, and pour it into a shallow dish. Add the salmon and turn a few times, leave to marinade for 15 minutes.

  2. Heat the oven to 190C (375F) and prepare a baking tray covered in foil. Place the salmon on the tray. Pour the marinade into a small pan and heat for 2-3 minutes until it thickens. When the marinade is ready pour it over the salmon and oven bake for 5 min, then turn and sprinkle the fish with the marinade from the baking tray. Repeat 2 more times, baking it 15-20 min. in total, until salmon is cooked throughout.

  3. Serve sprinkled with pomegranate seeds.

EASY TOFU CURRY

Nutrition per serving: 162 kcals 8g Fats 17g Carbs 9g Protein

LC V Q DF GF Serves: 4 Prep: 5 mins Cook: 15 mins

WHAT YOU NEED:

• 1 tbsp. coconut oil

• 1 lbs. (450g) broccoli

• 1 medium onion, chopped

• 7 oz. (200g) smoked tofu

• 3-4 tbsp. red curry paste

• 3 tbsp. water

• 2 medium tomatoes, chopped

• handful coriander, chopped

WHAT YOU NEED TO DO:

  1. Divide the broccoli into florets and slice them evenly.

  2. Heat the coconut oil in pan and add in the broccoli and onion, cook for 2-4 minutes on medium heat.

  3. Now add in the tofu and cook for another 6 minutes. Next spoon in the curry paste and water and add in the tomatoes, cooking for another 3 minutes until warm through.

  4. Once ready serve with rice or quinoa and sprinkle with chopped coriander.

ONE-POT PORK PAELLA

Nutrition per serving: 389 kcals 11g Fats 49g Carbs 22g Protein

DF GF Serves: 6 Prep: 5 mins Cook: 30 mins

WHAT YOU NEED:

• 1 tbsp. coconut oil

• 1.1 lbs. (500g) lean pork mince

• 1 onion, finely chopped

• 1 sachet paella seasoning

• 1 1⁄2 cup (300g) paella rice

• 1 cup (125g) frozen peas

WHAT YOU NEED TO DO:

  1. Warm the oil in a large frying pan. Add the pork and chopped onion and fry for 5 minutes, stirring frequently until the meat is browned.

  2. Add the rice to the mince and onion, fry for 2 minutes until you can hear the rice crackling slightly. Pour in 700ml hot water from the kettle along with the paella mix. Stir to combine all of the ingredients, cover with a lid, add more water if necessary, reduce the heat to low and cook for 15 minutes, or until the rice is tender.

  3. Now add in the peas and mix them into the paella. Cook for another 5 minutes until peas are warm through. Remove the paella from the heat, and allow to rest for 5 minutes, season with salt and pepper before serving.

EDAMAME & RICE NOODLE POT

Nutrition per serving: 323 kcals 11g Fats 20g Carbs 11g Protein

V Q DF GF Serves: 2 Prep: 15 mins Cook: 0 mins

WHAT YOU NEED:

For the salad:

• 4.7 oz. (135g) vermicelli noodles

• 1 cup (150g) edamame beans

• 2 handfuls of watercress

• 1 tsp. sesame seeds

• 1 red chili, deseeded and sliced

For the dressing:

• 2 tbsp. tamari

• 1 tsp. sesame oil

• 2 tsp. grated ginger

WHAT YOU NEED TO DO:

  1. Prepare the noodles by placing them in a bowl and cover with boiling water. Then let them stand for 5-6 minutes, next rinse the noodles in cold water.

  2. In the meantime make the dressing by combining all dressing ingredients together.

  3. Mix together the noodles, edamame beans and pour over the dressing, then toss until well combined. Top the noodles with watercress, sesame seeds and chili. Serve at room temperature.

ITALIAN STYLE CHICKEN

Nutrition per serving: 260 kcals 10g Fats 16g Carbs 28g Protein

LC DF GF Serves: 4 Prep: 10 mins Cook: 25 mins

WHAT YOU NEED:

• 14.1 oz. (400g) chicken breasts

• 1 tbsp. coconut oil

• 1 red onion, sliced

• 1 cup (250g) eggplant, cubed

• 1 can 14.5 oz. (400g) chopped tomatoes

• 1 cup (100g) sun-dried tomatoes, drained, chopped

• 1⁄4 cup (50g) olives, sliced

• 2 handfuls basil, chopped

• salt & pepper

WHAT YOU NEED TO DO:

  1. Cut the chicken breasts into bite size chunks. Heat the coconut oil in a pan and fry the chicken until browned and cooked throughout.

  2. Add in the onion and eggplant and cook for another 2-3 min. until onion is soft. Then add the chopped tomatoes and reduce the heat. Cover and simmer for 10 min.

  3. Once eggplant is soft add the sun-dried tomatoes, olives and basil. Season with salt and pepper.

  4. Serve garnished with fresh basil and rice or pasta.

STUFFED BUTTERNUT SQUASH

Nutrition per serving: 458 kcals 24g Fats 55g Carbs 13g Protein

V GF Serves: 2 Prep: 15 mins Cook: 60 mins

WHAT YOU NEED:

• 1 medium butternut squash

• 1/2 cups (30g) quinoa, uncooked

• 1 medium onion, chopped

• 1 garlic clove, minced

• 1/2 cups (55g) feta, crumbled

• 1 red chili, chopped

• 3 tbsp. pine nuts

• 3 springs mint, chopped

• 1 tbsp. coconut oil, melted

• salt & pepper, to taste

WHAT YOU NEED TO DO:

  1. Preheat oven to 220C (430F, gas mark 6).

  2. Cut the squash in half and remove the pips with a spoon. Scoop out a bit of the flesh (and set aside), leaving around 1 cm around the edges. Place the squash on a baking tray and now score the flesh with a knife. Drizzle the squash with half of the oil, then season with salt & pepper, and cook for 40 min.

  3. In the meantime, prepare the filling by cooking the quinoa until fluffy. Then set aside. Roughly chop the scooped out flesh of the butternut squash then, heat the rest of the oil in a pan and sauté the onion along with the squash for 5-6 min until soft and browned. Then add the minced garlic and cook for another 3 min, season to taste. Once ready mix in with the quinoa and set aside, this will be your filling.

  4. Remove the squash from the oven once cooked, and spoon the filling into the cavities. Scatter over the feta, fresh chili and pine nuts. Then return into the over for another 10-15 min, until pine nuts have browned. Finally scatter over the mint leaves and serve hot.

CHICKEN, COCONUT & KALE CURRY

Nutrition per serving: 251 kcals 11g Fats 5g Carbs 33g Protein

LC DF GF Serves: 4 Prep: 15 mins Cook: 40 mins

WHAT YOU NEED:

• 1 tbsp. coconut oil

• 1 onion, finely diced

• 1 green chili, seeded and diced

• 2 garlic cloves, minced

• 1⁄4 cup (15g) fresh ginger, chopped

• 2 tbsp. medium curry powder

• 2 star anise

• 1 cup (250ml) chicken stock

• 1 cup (250ml) light coconut milk

• 1 1/2 tbsp. lime juice

• 1.1 lbs. (500g) chicken breast, cut into cubes

• 1 cup (200g) tender stem broccoli

• 2/3 cup (100g) green beans, trimmed and halved

• 1 1⁄2 cup (100g) chopped kale

WHAT YOU NEED TO DO:

  1. Heat the oil in a frying pan over a medium heat. Add the onion, chili, garlic and ginger and fry for 5 minutes.

  2. Add curry powder and star anise, and then stir well. Pour in the chicken stock and let it bubble for 10 minutes, or until reduced by half.

  3. Stir in the coconut milk and lime juice, then add the chicken pieces and simmer the curry for 15 minutes.

  4. Add the broccoli, green beans, and kale and cook for a further 10 minutes until the chicken is cooked through with no pink meat remaining. Remove the star anise and serve immediately unit's own or with rice.

CHICKEN MEATBALLS WITH PEACHES & BEANS

Nutrition per serving: 580 kcals 22g Fats 71g Carbs 21g Protein

DF GF Serves: 4 Prep: 10 mins Cook: 20 mins

WHAT YOU NEED:

• 10.5 oz. (300g) minced chicken

• 2 tbsp. sesame oil

• 3 medium onions, sliced

• 1 tsp. ground cumin

• 1.1 lbs. (500g) of chopped green beans (frozen)

• 2 3/8 cups (600g) basmati rice, cooked

• 1 1⁄2 cup (340g) canned peaches

• 2 tbsp. raisins

WHAT YOU NEED TO DO:

  1. Using wet hands, form 16 balls the size of a small walnut. Heat half the oil in a frying pan and fry the meatballs for 10 min. on medium heat until golden brown and cooked throughout.

  2. Meanwhile, heat the remaining oil in a large frying pan and fry the onions with the cumin for 2 min. Add the green beans and cook for a further 6 min. Next add in the cooked rice and season with salt and pepper.

  3. Drain the juice from the peaches and cut them into pieces, then add to the rice along with the raisins.

  4. Place the meatball on top of the rice and serve.

FISH IN OAT COATING WITH AVOCADO SALSA

Nutrition per serving: 345 kcals 12g Fats 16g Carbs 43g Protein

LC HP DF Serves: 2 Prep: 10 mins Cook: 15 mins

WHAT YOU NEED:

• 2 tbsp. plant milk

• 4 tbsp. oats

• 2 cod fillets, fresh

• 1 tsp. coconut oil

• salt & pepper

• lemon wedges, to serve

For the salsa:

• 1 tomato, diced

• 1⁄2 avocado, diced

• 1⁄2 green bell pepper, diced

• 1 spring onion, chopped

• 1 small garlic clove, crushed

• Tabasco, to taste

WHAT YOU NEED TO DO:

  1. Mix all the salsa ingredients together and set aside. Season the cod fillets with salt and pepper.

  2. Pour the milk into a flat container and dip in the fish. Spread the oats in a separate dish and dip the fish into them, until they are covered on both sides.

  3. Heat the coconut oil in a pan, fry the fish for 3 min each side until the batter is crispy and browned and fish is cooked.

  4. Serve with a side of earlier made avocado salsa and lemon wedges.

BROCCOLI PIZZA BASE

Nutrition per serving: 182 kcals 7g Fats 22g Carbs 10g Protein

V DF GF Serves: 2 Prep: 10 mins Cook: 25 mins

WHAT YOU NEED:

• 1 small broccoli head (around 3 cups chopped/300g)

• 2 onions, chopped

• 4 garlic cloves, crushed

• 1 egg

• 3 tbsp. flaxseeds

• salt & pepper

WHAT YOU NEED TO DO:

  1. Preheat oven to 390F (200C).

  2. In a food processor combine the onions, broccoli and garlic. Add the egg, flax seeds and season with salt and pepper. Pulse until well combined.

  3. Place the broccoli dough on a baking tray covered with baking paper and spread out until you have an even crust (about 1⁄4 inch thick). Make sure the edges are a bit thicker; this will prevent them from burning. Bake for 15 min, until starting to golden.

  4. Top with your favorite toppings and bake for another 8-10 min. Serve with homemade sauces and side salad.

Treats

 

CHIA SEED PUDDING

Nutrition per serving: 214 kcals 12g Fats 21g Carbs 6g Protein

V DF GF Serves: 2 Prep: 5 mins Chill: 6-8 hrs

WHAT YOU NEED:

• 4 tbsp. chia seeds

• 1 cup coconut milk (250ml)

• 1 tbsp. maple syrup

• 2 tbsp. coconut yogurt

• raspberries, to serve

Nutrition per serving: 214 kcals 12g Fats 21g Carbs 6g Protein

V DF GF Serves: 2 Prep: 5 mins Chill: 6-8 hrs

WHAT YOU NEED TO DO:

Place the chia seeds, maple syrup and the coconut yoghurt in a jar or bowl and pour in the milk. Stir everything together, cover and place in the fridge.

Store in the fridge overnight (or approx. 6-8 hours). Once the pudding reaches a jelly like texture, divide between 2 dishes and serve with fresh raspberries.

YOGURT, MANGO AND GRANOLA CUP

 

Nutrition per serving: 278 kcals 12g Fats 38g Carbs 6g Protein

Q V Serves: 4 Prep: 10 mins Cook: 0 mins

WHAT YOU NEED:

• 1 mango

• 2 tbsp. maple syrup

• 1 cup (250g) yogurt (Greek, coconut or soy)

• 2 granola bars, chopped

• 2 square dark chocolate, grated

WHAT YOU NEED TO DO:

  1. Peel the mango and cut the meat into small cubes. Mix the mango with the maple syrup.

  2. Divide 2⁄3 of the mango over 4 glasses and then top with yogurt.

  3. Top the yogurt with the rest of the mango, chopped granola bars and grated chocolate. Serve straight away.

CREAMY PEAR CAKE

Nutrition per serving: 249 kcals 15g Fats 25g Carbs 4g Protein

V GF Serves: 12 Prep: 20 mins Cook: 35-45 mins

WHAT YOU NEED:

• 7/8 cup (200g) butter, unsalted or soy

• 1⁄2 cup (100g) coconut sugar (or alternative)

• 3 eggs

• 1 1/3 cup (200g) buckwheat flour

• 2 tsp. baking powder (GF if possible)

• 3 tbsp. quark (or coconut yogurt)

• 2 pears

WHAT YOU NEED TO DO:

  1. Preheat the oven to 360F (180C). Beat the butter with the sugar until creamy. Beat the eggs in a separate bowl.

  2. Sift the flour with the baking powder over the bowl and mix with the butter. Fold in the beaten eggs and mix until a smooth batter has formed.

  3. Prepare a greased baking tray (11 x 7 inch / 28 x 18cm) and fold in the batter.

  4. Peel the pears, halve them in length and remove the core. Slice the pears into thin pieces. Divide the sliced pear over the batter.

  5. Bake the cake in the preheated oven for 35-45 minutes until golden brown and cooked. Allow the pear cake to cool in the tray before serving.

PUMPKIN PROTEIN BARS

Nutrition per serving: 191 kcals 9g Fats 11g Carbs 12g Protein

LC V Q GF Serves: 4 Prep: 10 mins Cook: 0 mins

WHAT YOU NEED:

• 1/4 cup (60g) pumpkin puree

• 1/4 cup (65g) cashew or almond butter

• 4 tbsp pea protein powder

• 4 tsp coconut sugar

• 1 tbsp almond milk

• 1 tsp pumpkin spice

• 2 squares dark chocolate

WHAT YOU NEED TO DO:

  1. Mix all the ingredients (except the chocolate) together until you get a dough that you can shape with your hands.

  2. Divide your dough into 4 balls then shape into bars.

  3. Melt the chocolate in a bain-marie or in a microwave and coat each bar.

  4. Chill in the refrigerator until chocolate has set.

PRE-WORKOUT BEET GRANOLA

Nutrition per serving: 249 kcals 3g Fats 39g Carbs 17g Protein

V Q Serves: 2 Prep: 5 mins Cook: 0 mins

WHAT YOU NEED:

• 4 baby beetroot, cooked

• 1 cup (250g) Greek yogurt (non-fat)

• 1⁄2 cup (60g) granola

• 1 tbsp. honey

WHAT YOU NEED TO DO:

  1. Cut the beets into wedges.

  2. Divide the yogurt, granola and beetroot between two bowls. Mix gently and drizzle with honey, then serve.

FRUIT POPS

Nutrition per serving: 101 kcals 1g Fats 24g Carbs 2g Protein

V DF GF Serves: 4 Prep: 10 mins Chill: 3 hrs

WHAT YOU NEED:

• 9 tbsp. boiling water

• 2 tbsp. sweetener of choice

• 2 kiwifruit

• 2 peaches

• 6 oz. (170g) raspberries

WHAT YOU NEED TO DO:

  1. Boil the kettle and make the syrup by combining water and your chosen sweetener (coconut sugar, honey, stevia etc.) in a cup and set aside.

  2. Puree fruit separately in the blender and set aside in 3 bowls. Mix in 3 tbsp. of the syrup into each fruit puree. Equally fill four small 5 oz. (140ml) cups with the raspberry puree and place in the freezer, leave for one hour.

  3. Add the next puree, insert the sticks and freeze at least 2 hours.

STRAWBERRIES & CREAM PROTEIN BARS

Nutrition per serving: 98 kcals 5g Fats 6g Carbs 7g Protein

V LC Q GF Serves: 4 Prep: 15 mins Cook: 0 mins

WHAT YOU NEED:

• 1⁄4 cup (30g) strawberries & cream whey

• 2 tbsp. coconut flour

• 1 tsp. coconut oil, melted

• 2 tbsp. (25ml)plant milk, or as required

• 2/3 oz. (20g) dark chocolate

• 2 strawberries, halved

WHAT YOU NEED TO DO:

  1. Combine all ingredients (except the chocolate), and add coconut milk until a desired dough texture is achieved. Shape into 4 bars.

  2. Melt the dark chocolate in a bain-marie or in the microwave and coat each bar. Place half a strawberry on top. Chill in the fridge until chocolate has set.

YOGURT & FRUIT SWIRL

Nutrition per serving: 206 kcals 6g Fats 23g Carbs 15g Protein

V Q GF Serves: 2 Prep: 5 mins Cook: 0 mins

WHAT YOU NEED:

• 1 cup (245g) non-fat Greek yoghurt

• 1 tbsp. strawberry jam

• 100g tropical fruit (mango, melon, papaya), chopped

• 1⁄4 cup (30g) cashews

• mint leaves, to serve

• lime wedges, to serve

WHAT YOU NEED TO DO:

  1. Divide the yogurt between 2 bowls.

  2. Dilute the jam with 1 tsp. of water and then spoon it to each bowl stirring gently to form a ‘swirl’.

  3. Divide the fruit and cashews between the 2 bowls and serve garnished with mint leaves and lime wedges.

BAKED PEACHES

 

Nutrition per serving: 117 kcals 7g Fats 13g Carbs 2g Protein

LC V GF Serves: 4 Prep: 10 mins Cook: 20 mins

WHAT YOU NEED:

• 2 tbsp. maple syrup

• 2 ripe peaches, halved and stoned

• 1 tbsp. unsalted butter

• 1⁄4 cup (25g) salted mixed nuts, chopped

WHAT YOU NEED TO DO:

  1. Preheat the oven to 200oC (390F).

  2. Prepare tin foil big enough to wrap the peaches. Place the peach halves, cut-side-up, in the middle of the foil and dot with the butter. Then drizzle with maple syrup and top with the salted nuts.

  3. Wrap the peaches tightly in the tin foil and place on a baking tray. Oven bake (or barbecue) for 20-25 minutes.

  4. Once ready, unwrap and arrange on four plates. Drizzled with the cooking juices and serve.

FRUIT & COCONUT YOGURT CUP

Nutrition per serving: 351 kcals 13g Fats 52g Carbs 18g Protein

V Q GF Serves: 1 Prep: 5 mins Cook: 0 mins

WHAT YOU NEED:

• 1 small apple, grated

• 1/2 cup (120g) natural soya yogurt

• 2 tbsp. vanilla whey

• 3 tsp. honey

• 1/2 medium banana, sliced

• 1 tbsp. desiccated coconut

• 1 tsp. chia seeds

WHAT YOU NEED TO DO:

  1. Grate the apple and mix with the soya yogurt and vanilla whey.

  2. Transfer 1/3 of the mixture into a tall glass and layer with 1 tsp. of honey, half the sliced banana, and half the desiccated coconut. Repeat this once more and then finish with the yogurt mixture and 1 tsp. of honey.

  3. Sprinkle 1 tsp. chia seeds on top and serve.

BLACK BEAN BROWNIES

Serves: 12 Prep: 10 mins Cook: 20-25 mins

Nutrition per serving: 92 kcals 5g Fats 8g Carbs 3g Protein

WHAT YOU NEED:

• 14 oz. (400g) can black beans, rinsed and drained

• 2 tsp. linseed

• 1/3 cup (80ml) of boiling water

• 3 1⁄2 tbsp. coconut oil, melted

• 1⁄2 cup (70g) unsweetened cocoa powder

• 1/4 tsp. salt

• 1 tsp. vanilla extract

• 1⁄4 cup (90g) of agave syrup

• 1 1/2 tsp. baking powder

 

WHAT YOU NEED TO DO:

  1. Preheat the oven to 175 ° C.

  2. Mix the linseed with the boiling water in a food processor bowl and leave to stand for 5 min. Then pulse until well grinded.

  3. Add the remaining ingredients into the bowl and blend. Add some water if the batter is too thick.

  4. Divide the batter between 12 muffin tins.

  5. Bake for 20-25 minutes in the oven (the middle of the brownie has to be still soft) and allow to cool for about 30 minutes in the mold before serving.

NO-BAKE BLUEBERRY PROTEIN CHEESECAKE

Nutrition per serving: 200 kcals 7g Fats 20g Carbs 13g Protein

V Q GF Serves: 4 Prep: 10 mins Cook: 0 mins

WHAT YOU NEED:

• 1⁄2 cup (50g) pistachio nuts

• 21⁄2 tbsp. honey

• 4 mint springs, leaves

• 2 cups (400g) quark, naturally fat free

• 1/2 tsp. ground cardamom

• 1 1⁄2 cup (150g) blueberries

WHAT YOU NEED TO DO:

  1. Heat a dry frying pan and toast the pistachios over medium heat for about 3min.

  2. Add half the honey and cook for another 2 min. until caramelized. Add the cardamom to the quark and mix well and divide between 4 bowls.

  3. Chop half the mint and sprinkle it over the quark then drizzle with the rest of the honey.

  4. Next divide the pistachio and blueberries between the 4 bowls and garnish with the remaining mint leaves. Serve straight away and enjoy.

SIMPLE APPLE & YOGURT TREAT

Nutrition per serving: 236 kcals 10g Fats 28g Carbs 10g Protein

V Q GF Serves: 2 Prep: 5 mins Cook: 0 mins

WHAT YOU NEED:

• 1 medium green apple

• 3⁄4 cup (170g) Total 0% fat geek yogurt

• 1⁄4 cup (25g) pecans, roasted

• 1 passion fruit

• 1 tbsp. honey

WHAT YOU NEED TO DO:

  1. Core the apple with an apple corer, or go straight to slicing the apple into 1/2cm slices and then cut out the middle.

  2. Layer the apple slices onto two plates and top it with the yogurt.

  3. Heat a dry frying pan and roast the pecan until golden, then sprinkle the nuts over the apple and yogurt.

  4. Spoon the passion fruit over the top and drizzle with honey. Serve immediately.

CHOCOLATE ISLANDS

Nutrition per serving: 75 kcals 6g Fats 5g Carbs 1g Protein

V LC GF Serves: 8 Prep: 10 mins Chill: 30 mins

WHAT YOU NEED:

• 1 1⁄2 oz. (40g) 85% chocolate, melted

• 8 almonds

• 4 brazil nuts, halved

• 4 walnuts

• 1 1⁄2 tbsp. raisins

• 2 tbsp. dried Goji berries

WHAT YOU NEED TO DO:

  1. Melt the chocolate using a bain-marie or in the microwave, and prepare a sheet of waxed paper.

  2. With a spoon, form eight ‘islands’ of chocolate on the waxed paper. Set aside for 5 min.

  3. Place the fruit and nuts on top of the chocolate. Chill in the refrigerator for 20-30 min. before serving.

WHITE CHOCOLATE ALMOND PROTEIN BARS

Nutrition per serving: 139 kcals 7g Fats 7g Carbs 6g Protein

LC V Q GF Serves: 6 Prep: 25 mins Cook: 0 mins

WHAT YOU NEED:

• 1⁄4 cup (25g) vanilla whey

• 2 tbsp. flaked almonds

• 1⁄4 cup (30g) ground almonds

• 1 1⁄2 tbsp. coconut flour

• 1⁄4 cup (60ml) plant milk

• 2 oz. (60g) white chocolate, melted

• 2/3 oz. (20g) dark chocolate, melted

WHAT YOU NEED TO DO:

  1. Combine all ingredients (except the chocolate), and add the milk until the desired dough texture is achieved. Shape into bars.

  2. Melt the white chocolate (in a bain-marie or microwave) and coat each bar in a thin layer, allow to set. Melt the dark chocolate and drizzle it over the top of the bars, then sprinkle with flaked almonds (optional).

  3. Chill the bars in the refrigerator before serving.

PROTEIN CHOCOLATE ICE-CREAM

Nutrition per serving: 137 kcals 1g Fats 35g Carbs 2g Protein

V DF GF Serves: 2 Prep: 5 mins Chill: 2 hrs

WHAT YOU NEED:

• 1 bananas, sliced

• 1 tbsp. maple syrup

• 1 tbsp. natural cocoa powder

• 1 tsp. vanilla essence

• almonds, chopped (optional)

• plant milk

WHAT YOU NEED TO DO:

  1. Line a tray with baking paper, then place the sliced bananas over a single layer. Pop into the freezer for 1 hour.

  2. Once bananas are frozen, transfer them into a high-speed blender. Add in the maple syrup, cocoa powder and vanilla essence, and then blend. Add in a splash of milk if necessary, to get the blender going. Blend until smooth.

  3. Serve in bowls topped with chopped almonds or your favorite toppings.

ALMOND & CHERRY CHOCOLATE

Nutrition per serving: 178 kcals 18g Fats 8g Carbs 1g Protein

V LC DF GF Serves: 12 Prep: 10 mins Chill: 2-3 hrs

WHAT YOU NEED:

• 1⁄4 cup(35g) dried cherries

• 1⁄4 cup (35g) almonds

• 7 oz. (200g) cacao butter

• 1⁄4 cup (25g) natural cacao powder

• 1⁄4 (60ml) cup maple syrup

 

WHAT YOU NEED TO DO:

  1. Melt the cacao butter on low heat. Then stir in the cacao powder and maple syrup. Once melted, whisk for a minute and take off the heat. Mix in the cherries and almonds.

  2. Line a baking tin with parchment paper and pour the mix in, spreading it out evenly.

  3. Refrigerate for a couple of hours until set, then chop into chucks and enjoy.

LOW-CARB PLUM CRUMBLE

Nutrition per serving: 192 kcals 6g Fats 33g Carbs 4g Protein

V DF GF Serves: 6 Prep: 15 mins Cook: 30-40 mins

WHAT YOU NEED:

• 1 cup (90g) gluten free oats

• 1/2 cup (50g) Quinoa flakes

• 3-4 tbsp. maple MySyrup (from MyProtein.com or other low calorie brand)

• 2 tbsp. coconut oil, melted

• 1 lbs. 12 oz. (800g) plums, halved & pitted

• 2 tbsp. Xylitol

• 1/2 lemon, juiced

Nutrition per serving: 192 kcals 6g Fats 33g Carbs 4g Protein

V DF GF Serves: 6 Prep: 15 mins Cook: 30-40 mins

 

WHAT YOU NEED TO DO:

  1. Preheat the oven to 180C (355F).Place the oats, quinoa flakes, maple syrup and coconut oil in a bowl and mix until a breadcrumb consistency is achieved. Leave this to one side until required.

  2. Now prep the plums. Once halved and pitted, place in a bowl with lemon juice and Xylitol, mixing well.

  3. Transfer the plums with the sauce into a 9-inch over proof dish and cover with a layer of the crumble mix.

  4. Bake for 30-40 min until the fruit is bubbling and crumble on top has browned. If you find the crumble is starting to burn, cover with tin foil until plums are ready.

SPICED APPLE BAKE

Nutrition per serving: 202 kcals 5g Fats 34g Carbs 7g Protein

V Q Serves: 8 Prep: 5 mins Cook: 20 mins

WHAT YOU NEED:

• 1 tsp. coconut oil

• 2 1⁄4 cups (200g) porridge oats

• 1 cup (250ml) plant milk

• 3⁄4 cup (200g) natural yogurt

• 3 eggs

• 2 tbsp. honey

• 1 1/2 tsp. baking powder

• 1 tbsp. cinnamon

• 1/2 tsp. ground ginger

• 3 apples, peeled, cored and chopped

WHAT YOU NEED TO DO:

  1. Preheat the oven to 170C (340F) and grease a 25cmx20cm (10in x 8in) baking pan with coconut oil.

  2. In a large bowl mix together all the ingredients except the apples. Once well combines fold in the chopped apples and mix well.

  3. Transfers the mixture into the baking tray and bake for 40-50 minutes or until golden on top and firm to the touch.

  4. Leave to cool and then slice into 8 squares. Serve hot or cold.