1 egg, poached, boiled or scrambled
4-6 grape tomatoes, halved
1 teaspoon fresh or lightly dried basil
½ an avocado
1 slice organic/wholemeal sourdough, toasted
Light spread of butter
*Photo from womensweeklyfood
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)
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
· 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
· Just add milk of your choice
· Top with a few fresh berries
· Drizzle with plain Greek yogurt
500g Pumpkin peeled and diced
300g Sweet Potato peeled and diced
2 x Carrots
1 x Spanish Onion roughly chopped
1 teaspoon coconut oil
1 teaspoon ginger finely grated
2 cloves garlic finely chopped
1 teaspoon of turmeric
500g water or vegetable/chicken stock (adjust water as needed)
2 tablespoons coconut cream
Basil leaves for garnish (optional)
1. In a large pot, sauté the onion in coconut oil until soft.
2. Add turmeric, garlic and ginger for a minute.
3. Add the pumpkin, sweet potato, carrots and water or stock. Bring to the boil, lower heat and simmer for 15-20 minutes.
4. When cooked add coconut cream.
5. Blend with a stick mixer. (Can leave it to cool a little before blending)
Ingredients (Serves 4)
· 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
· 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
· 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
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.
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
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:
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.
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
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.
1 cup Medjool dates
½ cup raw almonds with skin on
½ cup raw cashews
¼ cup cacao (not cocoa)
1/3 cup coconut oil
½ cup desiccated coconut (plus extra for rolling)
2 teaspoons chia seeds mixed in 2 teaspoons of water
Put all the ingredients into Bellini/Thermomix container (or food processor) in the order listed.
Pulse 3 – 4 times.
Speed 6 for 10 secs x 3. More if needed.
Roll into balls and roll in extra coconut. Put on grease proof paper (plate). Refrigerate and store in container in fridge for up to 5 days.
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
Place the ingredients in a high speed blender and blitz for 20 seconds.
(Recipe from bioconcepts.com.au)
50g unsalted cooking butter or dairy free butter
55g Whole Earth Baking Blend (raw sugar and stevia blend)
60ml Organic or Manuka honey
100g Pumpkin and sunflower seed mix
1 Organic Sanitarium Weet-bix crushed
60g dried cranberries or diced dried apricot (or 30g of each)
50g Organic rolled oats (In the health aisle at Woolworths)
75g Organic wholemeal self-raising flour
1. Preheat oven to 170 degrees. Line a 20cm flat oven tin with glad bake.
2. Place butter, sugar and honey in a saucepan over medium-low heat. Cook, stirring, for 2-3 minutes or until smooth and the sugar has dissolved. Set aside to cool slightly.
3. Combine the pumpkin and sunflower seeds, Weet-bix, cranberries/apricots, oats and flour in a large bowl. Add the butter mixture and stir until combined.
4. Spoon the mixture into the lined pan and use the back of a spoon to smooth the surface. Bake for 20 minutes or until golden. Set aside in the pan for 30 minutes to cool completely. Cut into slices. Can be frozen.
* Photo from BioConcepts