Breakfast

50g natural Greek yogurt

Makes 3 serves (1 serve = 3/4 cup)  

1/2  cup full cream milk or milk of choice

1/3 cup freshly squeezed orange juice

50g natural Greek yogurt

1½ cups organic oats

1 grated apple

¼ cup chopped dried apricots

½ cup chopped, unsalted, raw almonds 

(can be prepared the night before and refrigerated for 2-3 days)  

Method

Place all ingredients together in a bowl and mix. 

Ingredients (makes around 14 serves)
4 cups organic rolled oats
1/2 cup mixed seeds (e.g. chia seeds, linseeds, sunflower seeds, pumpkin seeds)
3/4 cup raw, unsalted nuts, chopped (e.g. almonds, cashews, walnuts, brazil nuts)
1 cup 100% unsweetened apple juice
½ cup dried fruit, e.g. apricots, apple, goji berries, chopped
4 tablespoons coconut flakes

Method

· Preheat oven to 160°C. Line 2 baking trays with baking paper

· Combine oats, nuts and seeds in a large bowl.

· Stir in apple juice and mix well

· Divide mixture between prepared trays and bake for around 25-30 minutes, stirring occasionally, or until oats are toasted and golden.

· Add dried fruit and coconut flakes and stir to combine. Leave to cool completely on trays and store in an airtight container

 Serving Suggestion

· Just add milk of your choice

· Top with a few fresh berries

· Drizzle with plain Greek yogurt

Ingredients (Serves 4)

Vegetables:

· 1 medium Beetroot diced into 1/4" pieces

· 1 medium Sweet Potato peeled and diced into 1/4" pieces

· 2 Tbsp. Extra Virgin Olive Oil

· 1/4 tsp Kosher Salt

Sautéed Chickpeas:

· 1 x 425g can Reduced-Sodium Chickpeas rinsed, drained, paper towel dried

· 1 Tbsp. Extra Virgin Olive Oil

· 1 tsp Turmeric Powder

· 1/2 tsp Paprika

· pinch Cayenne

Salad:

· 4 cups Spinach/Kale/Bok Choy massaged with a little Olive Oil until tender

· 1 cup Quinoa cooked and cooled

· 1/2 cup Pomegranate Arils (seeds) or fresh berries

· 1 Avocado diced

· 1 cup Bean Sprouts

· 1/2 cup Walnuts coarsely chopped

Lemon tahini dressing:

· 2 Tbsp. Tahini

· 1 Tbsp. Lemon Juice

· 1 Tbsp. Water

· Pinch Lemon Zest

Method

Roast the vegetables:

1. Heat oven to 200°C, toss together beetroot, sweet potato, olive oil and salt. 

2. Place on baking sheet; bake for 15 minutes, or until tender.

3. Set aside to cool.

Sauté the chickpeas:

1. In a small bowl, toss together chickpeas, olive oil, turmeric, paprika, and cayenne until combined.

2. Heat a medium skillet over medium-high heat; add chickpeas and sauté for 3-5 mins until fragrant and warmed through, stirring as needed; remove and set aside to cool.

For the salad:

1. Chop spinach/kale/Bok choy, avocado and walnuts; portion out the pomegranate, quinoa and sprouts; if you're meal prepping this Buddha bowl in advance, store all ingredients separately until ready to use.

Kale tip: Add a little olive oil and salt to the kale and massage gently with your hands until kale starts to become tender. This makes it more palatable and delicious!

For the dressing:

1. In a small bowl, whisk together tahini, lemon juice, water and lemon zest until combined; if needed, adjust the consistency by adding more tahini or water.

To serve:

1. Evenly divide ALL ingredients across 4 bowls and drizzle with lemon tahini dressing; serve immediately or store in airtight containers and refrigerate up to two days.

Ingredients (Serves 2)

1 Chicken Breast

400g Pumpkin peeled and diced

2 tablespoons Char Grilled Capsicum (I like the Sandhurst ones in a jar)

60g full fat feta (optional)

1 small bag of green and red Leaf Mix 

2 tablespoons Extra Virgin Olive Oil

1/2 a Red Onion sliced thinly

1/2 a Green Cucumber sliced thinly

1 tomato sliced thinly

Method

1. Toss pumpkin in 1 tablespoon of the olive oil and roast for 30 minutes on 220degC, turning once.

2. Cook chicken in a fry pan or on the BBQ using the other tablespoon of oil.

3. Arrange the leaf mix, capsicum, onion, cucumber and tomato on a plate. 

4. Top with cooked chicken and pumpkin, then sprinkle with the feta. 

Dressing - Optional

If you like a dressing with your salad try this healthy idea! 

1 tablespoon Extra Virgin Olive Oil

1 tablespoon fresh Lemon Juice

1 small Garlic Clove crushed

Pinch of salt and pepper.     

Ingredients (Serves 1)

· 1 whole wheat pita round

· 1 tbsp. of low sugar and low sodium pizza sauce or basil pesto 

· Garnish: toppings of your choice for example:

• Cooked Roasted Pumpkin and feta with basil pesto
• Cooked Sweet Potato, Cooked Chicken, sun dried tomato and ricotta
• Tomato, olives, onion, chilli, capsicum, cheese and rocket

Method 

1. Preheat oven to 190C.

2. Spoon pizza sauce or pesto over pita rounds. Top with desired toppings.

3. Place on baking sheet and cook for 7 to 10 minutes, or until cheese is melted/toppings are cooked.

Note

This is a great way to use up leftover cooked chicken or roast vegetables.

Ingredients (makes 4 serves)

1 1/2 cups cooked brown rice (3/4 cup uncooked)

6 spring onions (including green tops), thinly sliced

1 medium red capsicum, seeded and finely diced

1 medium yellow capsicum, seeded and finely diced

½ cup parsley, chopped

4 x 100 g salmon fillets

Olive oil spray

1 bunch bok choy, quartered

½ cup unsalted raw cashews, roughly chopped

1 tablespoon reduced-salt soy sauce

2 teaspoons balsamic vinegar

2 teaspoons manuka or organic honey

1 teaspoon sesame oil

Juice of ½ lemon

Method

1. In a large bowl, mix together cooked rice, spring onions, capsicums and parsley.

2. To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup.  Pour over salad and stir through well.

3. Place a metal steamer into a large saucepan with a few centimetres of water.  Add bok choy and bring to the boil.  Steam with lid on for 3 minutes or until tender.

4. Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high.  Lightly spray each side of salmon with oil, season with pepper.  Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked.

5. Top rice salad with cashews then spoon onto serving plates.

6. Add bok choy and salmon fillets. 

Ingredients (for 1 serve)
200 mL almond milk or coconut water
1 tbsp. LSA (ground linseeds, sunflower seeds and almond meal)
1 tsp raw cacao powder
1 tbsp. Chia Seeds (soaked overnight if time)
2 tbsp. uncooked rolled oats
1/4 cup frozen mixed berries
1/4 frozen banana

Method

Place the ingredients in a high-speed blender and blitz for 20 seconds.

(Recipe from bioconcepts.com.au) https://www.bioconcepts.com.au/