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