SOUPA HEALTHY RED THAI SOUP

PREP 10 MINS                       I                 COOK 20 MIN

INGREDIENTS

  • 1 sweet potato
  • 500g carrots
  • 1 red onion
  • 1 Tbsp garlic
  • 1 Tbsp ginger
  • 1 Tbsp coconut oil
  • 1 – 2 Tbsp Thai red curry paste
  • 1 Tbsp natural peanut butter
  • 1 can coconut milk
  • 500ml water
  • 1 lime

DIRECTIONS

  1. Heat coconut oil in a large pan. Roughly slice onion and cook in pan for 1-2min.
  2. Add garlic and ginger. Stir.
  3. Peel carrots and sweet potato and dice into 1-2cm pieces. Place in pan and stir.
  4. Add 400ml coconut and water.
  5. Add peanut butter and curry paste, stir and bring to a simmer.
  6. Allow to simmer for 20min or until carrots and sweet potato are softened. Add juice from one lime. 
  7. When softened use a blender to create a creamy consistency.
  8. Serve with fresh lime and chilli. 

SWEET POTATO BEAUTY SOUP

PREP 5MINS                           I                 COOK 25 MIN.             

INGREDIENTS

  • 1 Tbsp. olive oil
  • 1 onion, roughly diced
  • 4 medium sweet potatoes, peeled, diced
  • 3-inch piece fresh ginger, peeled, minced
  • 2-3 cloves of garlic, peeled, minced
  • 2-3 Tbsp. red curry paste
  • 1 can coconut milk
  • 1-2 tsp salt
  • 1 tsp. turmeric
  • 4 cups bone broth
  • 2 Tbsp. lime juice
  • 1 ½ tsp coconut sugar

To serve:

  • Coriander
  • Chilli
  • Coconut flakes

DIRECTIONS

  1. Heat oil in a large stock pot. Add onion, curry paste, turmeric, garlic and ginger. Sauté until onion softens (1-2min)
  2. Add diced potato and bone broth. Allow to simmer for 15-20 minutes, until potato softens.
  3. Add coconut milk, lime, sugar and cook for a further 2-3 minutes.
  4. Puree until smooth.
  5. Serve with coriander, chilli and coconut flakes (optional)

MINI FRITTATAS

PREP 5 MINS               I               COOK 25 MIN.              I                        MAKES 6

INGREDIENTS

  • 6 eggs
  • Large handful baby spinach
  • 100g shaved ham
  • 1 Tbsp. almond milk
  • ½ tomato
  • 1 tsp olive oil
  • ¼ cup shredded cheese
  • Salt & pepper to taste

DIRECTIONS

  1. Preheat oven to 180 degrees. Spray 6-cup muffin with non-stick spray. Set aside
  2. In a large bowl, whisk the eggs, milk, cheese, salt and pepper.
  3. Thinly dice/slice baby spinach, ham, tomato.
  4. Pour mixture evenly in the muffin cups. Add the diced ham, spinach and tomato.
  5. Bake in the oven for 20-25minutes until golden brown.

EASY HEALTHY BOLOGNESE

PREP 5MINS                        I                 COOK 20 MIN.                     I        SERVES 1

INGREDIENTS

  • 500g ground beef
  • 2 Tsp garlic
  • 5 button mushrooms
  • 1 grated carrot
  • 1 onion
  • 2 tsp dried basil
  • 1 tsp dried oregano
  • 2 tsp turmeric
  • 2 can crushed tomatoes
  • 2 tsp salt
  • 1 tsp pepper

DIRECTIONS

1. Heat oil in pan. Brown beef over medium heat for 5-8 minutes.

2. Add the onion and sauté until translucent, about 2-3 minutes.

3. Add mushrooms and carrot, sauté until softened.

4. Add garlic, sauté for 1 minute.

5. Add tomatoes, salt & pepper, herbs and stir until combined.

6. Simmer uncovered for 20 minutes, stir occasionally.

7. I like to serve with zucchini noodles.

THAT’S A WRAP

PREP 5MINS                          I                 COOK 5 MIN.                    I        SERVES 1

INGREDIENTS

  • Whole grain wrap
  • Tuna or salmon tin
  • 1 Tbsp. plain chobani yoghurt
  • Handful baby spinach
  • Half an avocado
  • Tomato
  • Cucumber
  • Salt & pepper

DIRECTIONS

1. Prepare all ingredients to fit in the wrap. Enjoy 🙂

EASY CHICKEN CURRY

PREP 5MINS                     I                 COOK 20 MIN.                   I        SERVES 4

INGREDIENTS

  • 1 can coconut milk
  • 1 cup chicken bone broth
  • ¼ cup green curry paste
  • ¼ cup basil leaves
  • 1 Tbsp. lime juice
  • 1 onion
  • 1 Tbsp. coconut sugar
  • 2 chicken breast
  • 100 g green beans
  • 1 Tbsp. olive oil
  • Optional for serving:
  • Cauliflower rice
  • Fresh coriander

DIRECTIONS

1. Heat oil in pan. Add curry paste & half of the lime juice, cook until fragrant.

2. Add onion and cook for 2 min

3. Add bone broth, coconut milk, bring to the simmer.

4. Add chicken, beans and cook for about 5-7 minutes, until chicken is fully cooked.

5. Stir in fresh basil and remaining lime juice.

6. I like to serve with cauliflower rice and fresh coriander.

WHIZ-KHA-LEAF-A BOWL

PREP 10 MINS                       I                 COOK 20 MIN

INGREDIENTS

  • 1 egg
  • Kale
  • Broccoli
  • Cherry tomatoes
  • Flat mushrooms
  • ¼ sweet potato
  • Half an avocado
  • 2 asparagus spears
  • 1 Tbsp Pesto
  • Olive oil
  • 1 Tbsp Vinegar
  • Lemon
  • Cinnamon, turmeric, paprika
  • Salt and pepper

DIRECTIONS

  • Preheat oven to 180degrees
  • Peel and dice sweet potato into wedges. Coat with olive oil and season with cinnamon, turmeric & paprika.  Place in oven for 15-20min, until soft.
  • Fill a small saucepan halfway with hot water. Add 1 Tbsp of vinegar. Place on stovetop and bring to the boil.
  • Crack the egg into a glass and pour into the saucepan, leave for 4-5 minutes. Remove and place on paper towel to drain.
  • Place kale in a frying pan for 1-2 minutes to soften.
  • Cook broccoli, asparagus, mushroom, tomatoes in a fry pan. Adding salt to taste.
  • Build your bowl by placing the kale as a base, vegetables, poached egg and sliced avocado. Finish with pesto and olive oil as a dressing

CHICKEN SATAY WITH ZUCCHINI NOODLES

PREP 5 MINS                          I                 COOK 15 MIN

INGREDIENTS

  • 150g chicken
  • 3-4 spiralled zucchini
  • ½ cup peanut butter
  • ½ cup coconut milk
  • ¼ cup water
  • 2 Tbsp soy sauce
  • 1 tsp fish sauce
  • 1 tsp minced garlic
  • 1 Tbsp lemon juice
  • Coriander to serve

DIRECTIONS

  1. Slice the chicken into strips. Heat oil in pan and cook for 4-5min each side. Set on top of zucchini noodles.
  2. Prepare sauce by mixing all ingredients in a bowl until smooth.
  3. Pour evenly over chicken and zucchini noodles.
  4. Add coriander to garnish.

TURKEY & FETA BURGERS

PREP 10 MINS                       I                 COOK 15 MIN

INGREDIENTS

  • 500g ground turkey
  • 6 halves sundried tomatoes
  • ¼  medium red onion
  • Large handful spinach
  • ¼ cup feta
  • 1tsp oregano
  • ½ tsp minced garlic
  • 1/3 cup bread crumbs
  • 1 large egg

DIRECTIONS

  1. Chop spinach, red onion and sundried tomatoes
  2. In a large bowl combine the turkey, spinach, sun dried tomatoes, onion, feta, garlic, oregano, egg, bread crumbs, salt and pepper
  3. Stir until evenly combined
  4. Shape the mixture into patties.

ROASTED GARLIC ASPARAGUS & FETA

PREP 10 MINS            I                 COOK 15 MINS               I                 6 SERVINGS

INGREDIENTS

  • 3 bunches of asparagus
  • ¼ cup olive oil
  • 2 Tbsp minced garlic
  • 1 tsp lemon zest
  • 1 tsp dried oregano
  • Salt to taste
  • ½ cup crumbled feta cheese
  • 1 lemon

DIRECTIONS

  1. In a small saucepan, heat the olive oil, garlic, lemon zest, and oregano over a low heat until the garlic starts to golden. Remove pan from heat to cool.
  2. Preheat oven to 200 degrees.
  3. Line a rimmed baking tray with baking paper. Toss asparagus with infused oil until well coated.
  4. Arrange asparagus into a single layer. Toss feta over asparagus.
  5. Roast for 10-12 minutes