Dinner

Survivor Strong Meal Plans

(Nutrition info per serving, ¼ of recipe)

Calories: 424
Carbs: 20 g
Fat: 20 g
Protein: 41 g

  • Salmon is high in protein and omegas and provides necessary nutrients for a healthy and vital body and mind.
  • Omegas are essential for optimal health and must be obtained from your diet. The omegas found in salmon possess anti-inflammatory properties and help to prevent cardiovascular disease, reduce cholesterol and blood pressure levels.
  • Avocado is a great source of healthy fats adding a satisfying and metabolism boosting effect to your meal.
  • Fresh Coriander leaves possess an impressive vitamin, mineral and anti-oxidant content adding extra nutrients to your meal. Coriander leaves also help to promote healthy digestion.
  • The ingredients used in this recipe will leave you feeling light yet very satisfied.

INGREDIENTS:

  • 4 Salmon Fillets
  • 1 large ripe Mango, peeled and diced
  • 1 large ripe Avocado, seed removed and diced
  • 1/4 small Red Onion, finely diced
  • 1/4 cup Fresh Coriander, chopped
  • Juice of 1 Lime

METHOD:

  1. Prepare salsa by gently mixing together all ingredients in a bowl. Set aside and keep cool.
  2. Heat BBQ or grill and cook salmon fillets for 3-4 minutes each side or until cooked to liking.
  3. Serve salmon with side of salsa.

MAKE IT PERSONAL:

  • For a fiery boost to your salsa try adding 1/2 fresh long chili, de-seeded and finely chopped.
  • For a great addition, grill halved limes, flesh side down on BBQ for 1 minute. Serve on side for a juicy squeeze over your dish.
  • This summer salsa also works well with barramundi, prawns or chicken.

RECIPE TIPS:

  • You can also serve this salsa with cooked salmon flaked through. A great way to serve as leftovers.

SENSITIVE TO SEAFOOD?

  • Substitute salmon for chicken thigh or breast cooked in garlic olive oil.

SENSITIVE TO FODMAPS?

  • Substitute red onion for 1-2 spring onions (green part only).
  • Stick to 1/4 avocado per serve.
  • Substitute mango for honeydew melon or rock melon.

(Nutrition info per serving, ¼ of recipe)

Calories: 288
Carbs: 5 g
Fat: 19 g
Protein: 26 g

  • These little golden nuggets are a great source of protein for muscle growth and energy.
  • The sesame seeds used to coat these nuggets provide a source of calcium.
  • These homemade gluten free chicken nuggets are a great healthy alternative to processed versions, free from preservatives.

INGREDIENTS:

  • 500g Free Range Chicken Mince
  • 2 teaspoons Garlic Powder
  • 1 teaspoon Paprika
  • 1 teaspoon Dried Oregano
  • 1/2 teaspoon Onion Powder
  • 4 tablespoons Sesame Seeds
  • Olive Oil for frying (2 tablespoons in nutrition info)

METHOD:

  1. In mixing bowl combine ingredients, well. (Try not to overwork the mince too much).
  2. Using clean, wet hands shape tablespoon portions of the mixture into nugget shapes.
  3. Roll each nugget in sesame seeds to coat.
  4. Heat oil in frying pan and cook nuggets for 3-4 minutes each side over medium heat or until golden and cooked through.

SERVING SUGGESTIONS:

MAKE IT PERSONAL:

  • In place of sesame seeds you can also coat your nuggets in organic shredded coconut (make sure its organic/preservative free) or almond meal for a different texture (and if nuts are tolerated).
  • You can also change your herbs and spices to make different flavor combinations such as using dried parsley or a pinch of cumin.

SENSITIVE TO FODMAPS?

  • Omit garlic powder and onion powder and increase oregano to 2 teaspoons and paprika to 1 1/2 teaspoons.

(Nutrition info for 1 serving, ¼ of recipe)

Calories: 210
Carbs: 5 g
Fat: 13.5 g
Protein: 18 g

  • These easy and flavor-full salmon cakes are a great protein source rich in omega 3 fatty acids.
  • Omegas are essential for optimal health and must be obtained from your diet. The omegas found in salmon possess anti-inflammatory properties and help to prevent cardiovascular disease, reduce cholesterol and blood pressure levels.
  • Chilies provide a great source of the anti-oxidants beta-carotene and vitamin C, which help to promote eye health, immune health and reproductive health.
  • Did you know chilies can boost your metabolism? They can increase your metabolic rate and thus increase your energy expenditure promoting healthy weight management.
  • Chilies also contain a compound known as capsaicin, which has anti-bacterial, anti-carcinogenic and anti-diabetic properties. Chilies also contain a vast number of compounds that are known to have disease preventing and health promoting properties. They are also great for improving circulation.
  • Fresh Coriander leaves possess an impressive vitamin, mineral and anti-oxidant content adding extra nutrients to your meal. Coriander leaves also help to promote healthy digestion.

INGREDIENTS:

  • 300g Skinless Salmon Fillet, chopped
  • 1 Free Range Egg White, lightly whisked
  • 1 long Red Chili Pepper, seeded and finely chopped
  • 1/2 cup, Fresh Coriander Leaves, roughly chopped
  • 2 Garlic Cloves, crushed
  • Pinch Pink Salt
  • Cracked Black Pepper
  • Olive Oil for frying (2 tbs in nutrition info)
  • Lime Wedges to serve

METHOD:

  1. In a food processor pulse all ingredients until finely minced and well combined.
  2. Shape mixture into 4 large or 8 small patties.
  3. Heat oil in frying pan over medium heat. Pan-fry patties for 4 minutes each side or until golden and cooked to liking.

SERVING SUGGESTIONS:

  • Serve hot with lime wedges and your choice of salad or vegetables.

MAKE IT PERSONAL:

  • Add 2 kaffir lime leaves, shredded to mixture before cooking.
  • Add 1 teaspoon lime rind, finely grated to mixture before cooking.
  • Add 1 lemongrass stalk (white part only), finely chopped to mixture before cooking.

RECIPE TIPS:

  • Avoid cooking patties at too high temperatures to avoid burning.
  • If you don’t have a food processor or high powered Blender you can also finely chop salmon to a minced texture. To help patties hold together add an additional egg white, lightly whisked if needed.

SENSITIVE TO EGGS?

  • Simply omit egg white and pulse ingredients well in a Blender or food processor to combine and hold together.

SENSITIVE TO SEAFOOD?

  • Substitute salmon for chicken mince and omit egg white, as the chicken mince will be sticky enough to hold together.

SENSITIVE TO FODMAPS?

  • Omit garlic.
(Nutrition info per serving, 1/6 of recipe)

Calories: 400
Carbs: 32 g
Fat: 29 g
Protein: 8 g

INGREDIENTS

  • 1 cup quinoa, rinsed under running water in a fine mesh colander for a couple of minutes
  • 1 cup light coconut milk
  • 1 small bunch of kale, stems removed and leaves chopped (for a total of about 4 cups chopped kale)
  • ⅓ cup chopped red onion
  • ⅓ cup large, unsweetened coconut flakes*

Tropical Cilantro-Cashew Pesto

  • 2 cups cilantro, packed
  • scant ½ cup raw, unsalted cashews
  • 4 cloves garlic
  • ½ cup olive oil
  • salt and freshly ground black pepper, to taste
  • ½ lime, juiced (or more, to taste)
  • pinch red pepper flakes, optional

INSTRUCTIONS

  1. In a medium saucepan, combine 1 cup coconut milk and 1 cup water, and bring to a boil. Add the quinoa, cover and simmer for 15 to 17 minutes, until the water is absorbed. Remove from heat, fluff with a fork and mix in the red onion. Cover and set aside.
  2. Make the pesto: combine cilantro, cashews and garlic in a food processor. Start processing the mixture, and slowly drizzle in the olive oil. Season with salt, pepper, lime juice and red pepper flakes, all to taste, and blend well.
  3. In a medium serving bowl, combine the warm coconut quinoa, chopped kale and pesto. Mix well with a big spoon and season to taste with salt and pepper, if necessary.
  4. In a skillet over medium heat, toast the coconut flakes for a few minutes until golden and fragrant, stirring often. Top the salad with coconut flakes and serve warm.

NOTES

  • The recipe didn’t specify to toast the cashews first, so I didn’t, but toasting the nuts before blending them into the pesto would add an extra dimension of flavor.
  • This salad keeps well in the fridge for a couple of days, but I think it is best served fresh. Either eat it cold or gently reheated.
  • *Where to buy coconut flakes: Look for them in the baking section at Whole Foods, health food stores or well-stocked grocery stores. The brands I see most often are “Let’s Do Organic” (green package) and Bob’s Red Mill.
(Nutrition info per serving, ¼ of recipe)

Calories: 485
Carbs: 58.5 g
Fat: 26 g
Protein: 10.5 g

INGREDIENTS

Pasta and zucchini noodles (see notes for alternatives)

  • 8 ounces gluten free spaghetti
  • 1 large zucchini

Pesto

  • ⅔ cup walnuts
  • 2 pints (4 cups) cherry or grape tomatoes
  • 2 tablespoons olive oil, plus more for drizzling (3 tbs total in nutrition facts)
  • ¼ cup oil-packed sun-dried tomatoes, rinsed and drained
  • 2 garlic cloves, roughly chopped
  • ½ teaspoon finely grated lemon zest
  • 1 to 2 tablespoons lemon juice
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon salt, to taste
  • Freshly ground black pepper, to taste

Garnishes

  • ½ cup lightly packed basil leaves, larger leaves torn into small pieces
  • nutritional yeast (2 tbs in nutrition facts)
  • Olive oil, for drizzling

INSTRUCTIONS

  1. Bring a large pot of salted water to boil for the spaghetti. Cook the pasta until al dente, according to package directions. Drain and transfer to a large serving bowl. Spiralize the zucchini with a spiralizer or turn the zucchini into noodles with a julienne peeler, or grate the zucchini the long way on a large box grater.
  2. Toast the walnuts: In a medium skillet over medium heat, cook the walnuts, stirring occasionally, until they smell nice and fragrant, about 7 minutes. Set aside to cool.
  3. Cook the cherry tomatoes: In a large saucepan over medium-high heat, combine the cherry tomatoes, olive oil and a pinch of salt. Cover the pot and cook, stirring occasionally, until the tomatoes have burst open and they are cooking in their own juices, about 7 to 8 minutes. Set aside.
  4. In a food processor, combine the walnuts, half of the cooked tomatoes, sun-dried tomatoes, garlic, lemon zest, 1 tablespoon lemon juice, red pepper flakes, ¼ teaspoon salt and several twists of freshly ground black pepper. Blend until the mixture is smooth, then season to taste with additional lemon juice, salt and/or pepper until the flavors really sing (if that doesn’t do the trick, add some more sun-dried tomatoes). Blend again.
  5. Pour the pesto over the spaghetti and toss to combine. If you’ll be consuming this dish in one sitting, go ahead and toss in all the zucchini noodles now, too. (If you plan on having leftovers, store the zucchini noodles separately from the rest, as they leach water when they’re exposed to salt—I just pile the noodles on top of my individual bowls and wait to stir them in when I’m ready to eat. Hope that makes sense.)
  6. Pour the rest of the cherry tomatoes on top of the dish, and sprinkle the basil over them. Toss gently, and divide the mixture into bowls. Top individual bowls with Parmesan or nutritional yeast, if you’d like, and a light drizzle of olive oil. Serve immediately.

NOTES

  • MAKE IT NUT FREE: Technically pine nuts are seeds, so if those work for you, try about ⅓ cup pine nuts instead of walnuts. I often use pepitas in pesto’s, but I’m not sure they’d work well with the tomatoes here. You would still get a really tasty tomato sauce without any nuts/seeds at all.
  • CHANGE IT UP: You could make this with all zucchini noodles instead of spaghetti (I think you’d need about 3 large zucchini) or all gluten free spaghetti (you’d need a full 12 ounces).
(Nutrition info per serving, 1/4 of recipe)

Calories: 420
Carbs: 28 g
Fat: 32 g
Protein: 6.5 g

INGREDIENTS

Salad

  • 1 bunch kale
  • 2 or more large heirloom tomatoes, cored and sliced into wedges
  • 1 tablespoon olive oil
  • sea salt

Coconut bacon

  • 3 cups large, unsweetened coconut flakes (not regular shredded coconut!)
  • 3 tablespoons reduced sodium tamari soy sauce
  • 2 ½ tablespoons Liquid Smoke
  • 1 ½ tablespoons maple syrup

Lemon-tahini dressing

  • ¼ cup tahini
  • 1 small lemon, juiced
  • 1 tablespoon white miso (optional) (Not included in nutrition facts)
  • 1 to 2 garlic cloves, pressed or minced
  • 1 ½ teaspoons maple syrup
  • Dash of salt
  • ⅓ cup water

INSTRUCTIONS

  1. Preheat the oven to 350 0F with racks in the top and middle positions. Make the coconut bacon: line a half sheet pan or large rimmed baking sheet with parchment paper. Drizzle the coconut flakes with tamari, Liquid Smoke and maple syrup and mix well. Spread the flakes into an even layer on the parchment paper. Bake on the middle rack for 12 to 14 minutes, flipping halfway, until flakes are mostly dry. They will continue to crisp up as they cool.
  2. Make the dressing: whisk together the tahini, lemon juice, miso, garlic, maple syrup and a dash of sea salt. Then whisk in ⅓ cup water.
  3. Prepare the kale: use a chef’s knife to remove the tough ribs from the kale, then discard them. Chop the kale leaves into small, bite-sized pieces and transfer them to a mixing bowl. Sprinkle the kale with a dash of sea salt and use your hands to massage the kale by scrunching up the leaves in your hands and releasing until the kale is a darker green and fragrant.
  4. Drizzle the kale with enough dressing to lightly coat the greens and toss well. Add the sliced tomatoes, and a couple handfuls of coconut bacon. Toss and serve.

INGREDIENTS:

  • 2 tablespoons olive oil
  • 1 medium red onion, chopped
  • 1 large red bell pepper, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • 1/2 teaspoon salt, divided
  • 4 cloves garlic, pressed or minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes*, with their juices
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 bay leaf
  • 2 tablespoons chopped fresh cilantro, plus more for garnishing
  • 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
  • Garnishes: chopped cilantro, sliced avocado

METHOD:

  1. In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and 1/4 teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
  2. Add the garlic, chili powder, cumin, smoked paprika (go easy on the paprika if you’re sensitive to spice) and oregano. Cook until fragrant while stirring constantly, about 1 minute.
  3. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.
  4. For the best texture and flavor, transfer 1 1/2 cups of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot. (Or, you can blend the chili brie y with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
  5. Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added 1/4 teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days (I haven’t tried, but I bet it would freeze well, too).
(Nutrition info per serving, 1/6 of recipe)

Calories: 340
Carbs: 49.5 g
Fat: 11 g
Protein: 13 g

INGREDIENTS

Quinoa

  • 1 cup quinoa, rinsed
  • ¼ teaspoon salt

Lime marinated kale

  • 1 bunch curly kale, ribs removed and chopped into small, bite-sized pieces
  • ¼ cup lime juice
  • 2 tablespoons olive oil
  • ½ jalapeño, seeded and finely chopped
  • ½ teaspoon cumin
  • ¼ teaspoon salt

Avocado salsa Verde

  • 1 avocado, pitted and sliced into big chunks
  • ½ cup mild salsa Verde (any good green salsa will do)
  • ½ cup fresh cilantro leaves (a few stems are ok)
  • 1 lime, juiced

Seasoned black beans

  • 2 cans black beans, rinsed and drained (or 4 cups cooked black beans)
  • 1 shallot, finely chopped (or ⅓ cup chopped red onion)
  • 3 cloves garlic, pressed or minced
  • ¼ teaspoon chili powder
  • ¼ teaspoon cayenne pepper (optional)

Garnish

  • cherry tomatoes, sliced into thin rounds (About 10 included in nutrition facts)
  • hot sauce (optional)

INSTRUCTIONS

  1. Cook the quinoa: bring a big pot of water to a boil, dump in rinsed quinoa and boil, uncovered, for 30 minutes. Turn off the heat, drain the quinoa and return it to the pot. Cover and let the quinoa steam in the pot for 10 minutes, then fluff the quinoa with a fork and season with ¼ teaspoon salt, or more to taste.
  2. Make the kale salad: whisk together the lime juice, olive oil, chopped jalapeño, cumin and salt. Toss the chopped kale with the lime marinade in a mixing bowl.
  3. Make the avocado salsa Verde: in a food processor or blender, combine the avocado chunks, salsa Verde, cilantro and lime juice and blend well.
  4. Warm the beans: in a sauce pan, warm 1 tablespoon olive oil over medium-low heat. Sauté the shallot and garlic until fragrant, then add the beans, chili powder and cayenne pepper. Cook until the beans are warmed through and softened, stirring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a little splash of water.
  5. To serve, spoon generous portions of quinoa, beans and kale salad into a bowl along with a couple spoonfuls of avocado salsa Verde. Garnish with chopped cherry tomatoes.

INGREDIENTS

  • Spaghetti squash and filling:
  • 2 spaghetti squash
  • 2 tablespoons + 1 teaspoon extra-virgin olive oil, divided
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 1/2 cups cooked chickpeas
  • 1 red bell pepper, chopped
  • 1/3 cup chopped red onion (about 1/2 small onion)
  • 1/4 cup thinly sliced Kalamata olives
  • 2 tablespoons chopped fresh basil and/or parsley, plus extra for garnish
  • 1 clove garlic, pressed or minced
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • Sprinkle nutritional yeast in place of parmesan cheese

Parsley-basil pesto

  • 1/4 cup pepitas (hulled pumpkin seeds) *
  • 1/2 cup packed fresh basil leaves
  • 1/2 cup packed fresh at-leaf parsley leaves
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • 1/4 teaspoon salt
  • 1/4 cup extra-virgin olive oil

METHOD:

  1. To prepare the spaghetti squash, preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy clean-up. Use a very sharp chef’s knife to cut o the tip-top and very bottom ends of each spaghetti squash. Stand the squash upright on a stable surface and slice through it from top to bottom to divide it in half. Repeat with the other squash.
  2. Use a large spoon to scoop out the spaghetti squash seeds and discard them. Drizzle each squash half with 1 teaspoon olive oil and rub it all over the inside and outside of the squash, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side down on the prepared baking sheet. Bake for 40 to 60 minutes, until the interiors are easily pierced through with a fork.
  3. Meanwhile, to prepare the chickpea salad, combine the chickpeas, bell pepper, onion, olives, chopped basil and/or parsley, garlic, lemon juice, remaining 1 tablespoon olive oil and salt. Stir to combine. Taste, and add more lemon juice and/or salt if necessary. Set aside.
  4. To prepare the pesto: In a small skillet, toast the pepitas over medium heat, stirring often, until they are fragrant and making little popping noises, about 5 minutes. Pour the pepitas into a food processor and let them cool for a few minutes. Then, add the basil, parsley, lemon juice, water and salt. Process while slowly drizzling in the olive oil, stopping to scrape down the sides as necessary, until the pepitas have broken down to create a smooth sauce. Transfer the pesto to a small bowl for serving.
  5. To assemble, use a fork to u up the squash and make it easier to eat. Then divide the chickpea salad between the squash “bowls” and top each one with a generous drizzle of pesto. Finish with a sprinkle of chopped herbs and cheese, if desired. Serve immediately. Leftovers keep well for about 3 days; if you plan to have leftovers, store the pesto separately and top the squash with it just before serving.
(Nutrition info per serving, ¼ of recipe)

Calories: 300
Carbs: 8 g
Fat: 24.5 g
Protein: 12 g

  • Our healthy pizza recipe is free from common allergens gluten and dairy and instead made with nutritious ingredients that are not only satisfying the nourishing to your body.
  • This recipe includes healthy vegetables in its topping including spinach, capsicum and onion and to make super satisfying and to provide your body with some healthy fat and non-animal protein we use an almond meal base.
  • Together the ‘real food’ ingredients provide a balanced meal without bloating, heaviness of feeling sluggish afterwards.
  • I recommend buying Organic Tapioca Flour that has no added preservative 220 found in some brands.

INGREDIENTS:

Base:

Topping:

  • 2 tablespoons Tomato Paste
  • 2 cloves Garlic, minced
  • Pinch Dried Chili Flakes (optional)
  • 1 large Capsicum, sliced
  • 1/2 cup Baby Spinach leaves, chopped
  • 1/3 cup Fresh Basil Leaves, torn
  • 1/4 Red Onion, finely sliced
  • 1/4 cup Cashew Cheese (recipe here), optional
  • Fresh Rocket to serve
  • Olive Oil

METHOD:

  1. In a mixing bowl whisk eggs with oil.
  2. Add almond meal. tapioca flour, oregano and salt and mix to combine well.
  3. Use a spatula to scrape sticky dough into a rough ball. Use the spatula to spoon dough onto a flat surface lined with a large piece of greaseproof paper.
  4. Place a second large piece of greaseproof paper over top and roll dough out to 1/2 cm thick using a rolling pin.
  5. Carefully remove top piece of greaseproof paper and bake in oven on a flat tray for 10 -12 minutes or until base begins to slightly color.
  6. Meanwhile make topping. Mix together tomato paste, garlic and chili.
  7. Remove base from oven and spread paste evenly to the edges using the back of a spoon.
  8. Sprinkle with baby spinach leaves, basil, onion and capsicum.
  9. Dollop or drizzle with cashew cheese (I use a piping bag to make a fun pattern).
  10. Bake in oven for 15 – 20 minutes or until toppings are cooked and edges are golden.
  11. Dress fresh rocket leaves with olive oil and serve on top of pizza.

MAKE IT PERSONAL:

  • Choose your favorite vegetable toppings or add additional protein with prawns, cooked chicken pieces or cooked mince.
(Nutrition info per serving, 1/4 of recipe)

Calories: 275
Carbs: 23 g
Fat: 14 g
Protein: 15 g

  • This frittata recipe is a high protein, vitamin-rich meal that can be enjoyed anytime of the day. Its high protein and slow release healthy carbohydrate content make this a tasty, long lasting and satisfying meal.
  • Eggs are a great all-rounder when it comes to nutrition. They are a great source of protein, omegas and vitamins A, E, B12 and folate to name just a few of the many different nutrient properties of golden eggs.
  • Capsicum and sweet potato are rich in beta carotene, vitamin C and bioflavonoids. These nutrients are great for healthy skin, eye health and a powerful booster to your immune system.
  • Sweet Potato also provides a rich source of fiber and complex carbohydrates providing a healthy dose of energy without causing blood sugar spikes. When combined with the high protein content of eggs, the carbohydrates are released slowly helping to maintain balanced blood sugar levels.
  • Like capsicums and sweet potato, pumpkin is also a powerhouse of anti-oxidant vitamins such as vitamins A and C making these ingredients wonderful skin super foods and great for healthy eye sight. Together capsicums, sweet potato and pumpkin are also rich in potassium supplying the body with this necessary mineral.

INGREDIENTS:

  • 2 cups Sweet Potato, peeled and diced into 2cm x 2cm pieces (approx. 1 small Sweet Potato)
  • 2 cups Pumpkin, peeled and diced into 2cm x 2cm pieces (approx. 1/4 small Pumpkin)
  • 1 tablespoon Olive Oil
  • 1 tablespoon Dried Rosemary
  • 2 Red Capsicums, de-seeded and diced
  • 8 large Free Range Eggs
  • 3/4 cup unsweetened Almond Milk
  • 2 cups Baby Spinach, roughly chopped
  • 1/4 cup (loosely packed) fresh Parsley, chopped
  • Pinch Pink Salt
  • Black Pepper

METHOD:

  1. Pre-heat fan-forced oven to 350°F.
  2. In a mixing bowl, combine sweet potato, pumpkin, olive oil and rosemary. Place in an oven-baking tray and roast for approximately 30 minutes or until tender and golden. After half way, add capsicum to tray and roast for remaining time.
  3. In a large bowl whisk eggs lightly with almond milk, salt and pepper.
  4. Remove cooked vegetables from oven.
  5. In a greased or lined quiche or pie dish spread vegetables out evenly. Sprinkle over baby spinach. Pour over egg mixture ensuring that all vegetables are covered. Add extra eggs to cover vegetables if needed.
  6. Bake in oven for 30 – 40 minutes or until egg is set.
  7. Serve warm or chilled.

SERVING SUGGESTIONS:

  • Serve with a side of fresh salad greens or cooked greens such as spinach, kale, silver beet, broccoli or green beans.
  • Serve with a dollop of Dairy Free Basil Pesto.

MAKE IT PERSONAL:

  • Add your favorite fresh or dried herbs and spices to the mixture.
  • Add a sprinkle of curry powder to your egg mixture.
  • Add 1 – 2 spring onions chopped to egg mixture.

RECIPE TIPS:

  • Adding Almond Milk to the eggs helps to create a mixture that is light and fluffy and helps the eggs to go further. If you prefer, you can omit almond milk and just use whole eggs or a combination of whole eggs and egg whites.
  • For a quicker frittata, steam your pumpkin and sweet potato instead of roasting and use raw capsicum.

SENSITIVE TO NUTS?

  • Omit almond milk or substitute for Coconut Drinking Milk or Coconut Milk + water (1:1 ratio).
(Nutrition info per serving, 1/4 of recipe)

Calories: 445
Carbs: 12 g
Fat: 25 g
Protein: 42 g

  • Salmon is high in protein and omegas and provides necessary nutrients for a healthy and vital body and mind.
  • Omegas are essential for optimal health and must be obtained from your diet. The omegas found in salmon possess anti-inflammatory properties and help to prevent cardiovascular disease, reduce cholesterol and blood pressure levels.
  • Avocado is a great source of healthy fats adding a satisfying and metabolism boosting effect to your meal.

INGREDIENTS:

  • 4 fresh salmon fillets
  • 1 avocado, diced
  • 1 small cucumber, diced
  • 1 cup strawberries, chopped
  • 1/2 grapefruit, diced
  • 1/4 cup fresh mint, torn
  • 1/2 long red chili, seeded and thinly sliced
  • 4 cups salad greens
  • Extra virgin olive oil  (2 tbs used in nutrition info)

METHOD:

  1. Cook salmon fillets to liking.
  2. In mixing bowl combine salsa ingredients.
  3. Serve cooked salmon on salad greens dressed with olive oil and top with salsa just before serving.

MAKE IT PERSONAL:

  • This summer salsa also works well with barramundi, prawns or chicken.

RECIPE TIPS:

  • You can serve your salmon with salsa on the side or flake salmon through salsa with salad greens.

SENSITIVE TO SEAFOOD?

  • Substitute salmon for chicken thigh or breast cooked in garlic olive oil.

SENSITIVE TO FODMAPS?

  • Stick to 1/4 avocado per serve.

INGREDIENTS

Green quinoa

  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 cups quinoa
  • 3 cups vegetable broth
  • 1 1/2 cup baby spinach, lightly packed
  • 1/2 cup cilantro (mostly leaves, stems are ok), lightly packed
  • 1 jalapeño or serrano pepper, seeded, membranes removed and roughly chopped
  • 1 medium shallot, peeled and roughly chopped
  • 1 garlic clove, peeled, roughly chopped
  • 1/4 teaspoon salt, more to taste

Sweet potatoes

  • 2 pounds sweet potatoes (3 to 4 medium sweet potatoes), peeled and sliced into 1-inch chunks
  • 2 tablespoons olive oil
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon sea salt

Seasoned black beans

  • 2 cans (14 ounces each) black beans or
  • 3 cups cooked black beans, with their cooking liquid
  • 2 teaspoons ground cumin
  • 1/2 teaspoon chili powder
  • 1 teaspoon sherry vinegar or lime juice
  • Sea salt and freshly ground black pepper, to taste

Additional garnishes

  • 1/4 cup pepitas (green pumpkin seeds)
  • 1/4 teaspoon olive oil
  • 1 avocado, pitted and sliced
  • Jarred mild salsa Verde
  • Chopped cilantro
  • Crumbled feta (optional, not vegan)

METHOD:

  1. Preheat oven to 425 degrees Fahrenheit. Line one large, rimmed baking sheet and one smaller sheet with parchment paper. Place the spinach, cilantro, jalapeño, shallot, garlic, salt and 1/2 cup of the vegetable broth in a food processor or blender. Blend until smooth.
  2. Heat the oil in a heavy-bottomed pot over medium heat until shimmering. Add the quinoa and stir to coat. Spread the quinoa in an even layer on the bottom of the pot and let the quinoa lightly brown. This happens quickly! When the quinoa starts to brown, stir it and spread it out in an even layer again so that more of the quinoa browns.
  3. When most of the quinoa has lightly browned, scrape the green purée into the quinoa. Stir until the quinoa is evenly coated with green purée and continue to cook, stirring constantly, for a minute. Add the rest of the vegetable broth to the pot. Bring to a boil, then reduce the heat to a low simmer and cover the pot. Cook the quinoa on a very low simmer until tender, 35 to 40 minutes.
  4. While the quinoa cooks, toss the sweet potatoes in the olive oil, smoked paprika and salt until the sweet potatoes are evenly coated in oil. Arrange in a single layer on your prepared baking sheet. Bake for 35 to 40 minutes, tossing halfway, until the sweet potatoes are tender and caramelizing at the edges.
  5. Meanwhile, transfer the beans and their cooking liquid (don’t drain the beans) to a medium pot. Stir in the cumin and chili powder and warm over medium heat. Once the beans are simmering, cover the beans and reduce heat to maintain a very gentle simmer until you’re ready to serve.
  6. Once the quinoa is done cooking, remove the pot from heat. Uncover the pot and place a clean terry towel or dish towel over the pot, then recover. The towel will help absorb excess liquid as the quinoa continues to cook in its own steam. (If you don’t have a clean towel, you can skip this step, just cover normally.) Let sit for 10 minutes.
  7. Once the sweet potatoes are done cooking, toss the pepitas with 1/4 teaspoon olive oil and a sprinkle of salt on the small baking sheet. Toast the seeds in the oven for 4 to 5 minutes, until they’re turning lightly golden and making little pop- ping noises. Set aside to cool.
  8. Flu the quinoa with a fork and season with salt if necessary. Remove beans from heat, stir in the vinegar and season to taste with salt and pepper.
  9. Assemble your bowls: First add green quinoa, then use a slotted spoon or fork to transfer beans to the bowls. Top with sweet potatoes and add a few slices of avocado to each bowl. Sprinkle with toasted pepitas and cilantro and optional feta. Serve with salsa Verde on the side.

INGREDIENTS:

  • 4 to 6 ears fresh corn, kernels removed (2 to 3 cups)
  • 1 small red onion, chopped finely
  • 1/2 red bell pepper, chopped
  • Handful of cherry tomatoes, sliced into thin rounds
  • 1/2 cup well chopped fresh cilantro
  • 1 teaspoon ancho chili powder or regular chili powder
  • Pinch of cayenne pepper (optional)
  • 2 small limes, juiced
  • Sea salt and black pepper
  • 1 teaspoon olive oil, plus more for frying
  • 1 head of white or green cabbage or butter lettuce (optional, see notes)
  • 2 small corn tortillas, cut into little strips (make sure they are certified gluten free!)
  • 1 avocado

METHOD:

  1. In a medium bowl, combine the raw corn kernels, onion, bell pepper, cherry tomatoes, cilantro, chili powder, cayenne pepper (if using) and the juice of two limes. Season with salt and pepper to taste and toss in a teaspoon of olive oil. Set aside for thirty minutes, if you can swing it.
  2. Remove 4 to 6 big cabbage/lettuce leaves (if using) from the head of cabbage/ lettuce. I had trouble with this, I think it will be easier if you cut o the base rst (head smack!). Place each leaf on its own small plate.
  3. In a small skillet (preferably cast iron) on medium-high heat, pour in enough oil to form a thin lm on the surface. Add the tortilla strips, sprinkle with some salt and fry until crisp, stirring occasionally. Remove tortilla strips from skillet and drain on a plate covered with a piece of paper towel.
  4. Halve and pit the avocado and slice into small strips, leaving the skin behind. Spoon about 1/2 cup of the salsa mixture onto each leaf, then top with crispy torti- lla strips and avocado. Serve immediately.
(Nutrition per serving, 1/12 of recipe)

Calories: 485
Carbs: 11 g
Fat: 33 g
Protein: 42 g

  • Chicken is high in protein and provides a broad nutrient panel of vitamins and minerals including B-vitamins, iron, potassium, calcium and zinc.
  • Roasting is also a great way to cook your vegetables so that they are easy to digest. Vegetables also provide an important array of vitamins, minerals and fiber.
  • Adding garlic and herbs to your roast chicken will also provide your body with health-promoting antioxidants.

INGREDIENTS:

  • 1 large whole Free-Range Chicken (approximately 2 kg)
  • 3-4 sprigs Fresh Rosemary or Thyme
  • 3 Garlic Cloves, skin on, roughly crushed
  • 1 Fresh Lemon
  • 3 tablespoons Olive Oil
  • Pinch Pink Salt
  • 1/4 medium Pumpkin, cut into large pieces
  • 4 cups Root Vegetables of choice, cut into large pieces (such as Sweet Potato, Turnip, Parsnip, Carrot and Beetroot)

METHOD:

  1. Pre-heat fan-forced oven to 375ºF.
  2. Take chicken out of fridge and allow to settle to room temperature.
  3. Wash chicken under cool running water; make sure to rinse out the cavity.  Pat dry with paper towel. Tuck wings underneath its body.
  4. Place rosemary or thyme, garlic cloves, ½ lemon juiced and the whole juiced lemon half inside the cavity.
  5. Massage the chicken with 2 tablespoons olive oil and salt.
  6. Place chicken on an oven roasting tray with rack (so it is raised off the bottom of the dish). Try not to use a deep dish.
  7. Cover the breast area with foil. Bake in pre-heated oven for 40 minutes.
  8. Add vegetables to a separate lightly greased baking tray and place in oven.
  9. After 40 minutes, take the chicken out of the oven and remove the foil from the breast.
  10. Re-oil the chicken with remaining olive oil and squeeze the remaining half of lemon juice over the chicken.
  11. Cover the legs with foil, leaving the breast exposed to brown. Bake in oven for a further 20 minutes.
  12. Take chicken out of oven and rest upside down (breast on the bottom) so the juices flow back into the chicken.  Cover and allow to rest for 25-30 minutes.
  13. Meanwhile check vegetables are cooked until tender.
  14. When ready to serve, pour any juices that have drained out during resting back over the chicken.
  15. Serve hot.

SERVING SUGGESTION:

  • Serve with a side of cooked greens of choice to add another easy, nutritious element to your dinner.

MAKE IT PERSONAL:

  • You could also roast any vegetables you like such as capsicum, zucchini or brussel sprouts.

RECIPE TIPS?

  • If you don’t have fresh herbs you can also use 2 tablespoons of the dried version.
  • For a quicker way to cook roast chicken, butterfly the chicken (cut through middle to open out. You can also ask your butcher to do this for you). This will increase the surface area for a faster cooking time. Roast in oven for approximately 30 minutes. 

SENSITIVE TO FODMAPS?

  • Omit garlic cloves.
(Nutrition info per serving, 1/4 of recipe)

Calories: 260
Carbs: 35 g
Fat: 10 g
Protein: 15 g

INGREDIENTS

  • 1 cup dried brown lentils, picked over and rinsed
  • 1 bay leaf
  • 2 cups vegetable broth (or water)
  • 8 ounces cremini mushrooms (or white mushrooms), sliced
  • ½ cup old-fashioned oats (make sure they are gluten free certified!)
  • ½ cup flat-leaf parsley leaves
  • 1 teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • ½ teaspoon dried thyme
  • ½ teaspoon dried tarragon
  • 2 tablespoons olive oil
  • 1 medium white onion, chopped
  • 3 to 4 garlic cloves, minced
  • ¼ cup red wine
  • 1 tablespoon tamari soy sauce (optional) (not included in nutrition facts)
  • 2 eggs
  • sea salt and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper. Combine lentils, bay leaf, and vegetable broth/water in a medium saucepan. Bring to a boil, then reduce heat to low and simmer for 10 minutes. (Don’t worry, you want the lentils to be a little undercooked.) Remove from heat, drain and let cool for a few minutes. Discard the bay leaf.
  2. In a food processor, combine the mushrooms, oats, lentils, parsley and spices (oregano, red pepper flakes, thyme and tarragon). Pulse/blend until the mixture is pretty well pulverized but not mushy (see photos).
  3. In a large skillet over medium heat, warm the olive oil, then add the chopped onion and a pinch of salt. Cook, stirring often, until onions are translucent and turning golden at the edges, about 5 minutes. Add the garlic and cook, stirring, for about 30 seconds. Stir in lentil-mushroom mixture and cook until browned, about 5 minutes, stirring constantly.
  4. Add red wine and soy sauce to skillet. Continue to cook, stirring constantly, until liquid has been absorbed. Remove from heat and, if you’re using a pan that retains heat like cast iron, transfer the mixture to a heat-safe bowl. Season with salt and pepper to taste. Allow the mixture to cool until it is comfortable to handle.
  5. In a small bowl, whisk together two eggs, then thoroughly mix the eggs into the lentil and mushroom mixture. Use your hands to scoop up one small handful of the mixture at a time, shaping it into a golf-ball sized ball (about 1 ½-inch diameter). Place each “meatball” onto the baking sheet, leaving an inch of space around each one (you should end up with 15 or more meatballs). Bake for 35 minutes, or until golden brown.

NOTE:

  • You can use these over a gluten free pasta or spiraled spaghetti squash!
(Nutrition info per serving, ¼ of recipe)

Calories: 130
Carbs: .5 g
Fat: 6 g
Protein: 20 g

  • Fish is high in protein and delivers a good dose of amino acids as well as essential fatty acids.
  • Tomatoes are rich in anti-oxidants and lycopene.
  • Olives are a great source of healthy fats and help to make this dish very satisfying.
  • Basil is a great natural anti-inflammatory as well as possessing anti-bacterial properties.
  • Olive oil is a great source of healthy fat that makes your skin glow, benefits your cardiovascular system and is known for its anti-ageing properties.
  • Together the ingredients of this recipe provide your body with a healthy dose of protein, healthy fats and lots of vitamins and minerals.

INGREDIENTS:

  • 4 pieces White Fish of choice (I love using Fresh Barramundi)
  • 1 tablespoon Olive Oil
  • 1 tablespoon Dried Oregano
  • Pinch Pink Salt and Cracked Black Pepper

SALSA:

  • 12 Cherry Tomatoes, diced (1 cup)
  • 12 Kalamata Olives, pitted and chopped
  • 1/2 cup Fresh Basil Leaves, chopped
  • 1 clove Garlic, crushed
  • 1 tablespoon Fresh Lemon Juice
  • 1 tablespoon Extra Virgin Olive Oil
  • Black Pepper to taste

METHOD:

  1. Drizzle olive oil over all portions of fish. Sprinkle with dried oregano and season with salt and pepper.
  2. Heat a frying pan over medium heat and cook portions of fish for 4-5 minutes each side or until cooked.
  3. Meanwhile, prepare salsa by combine all ingredients in a small mixing bowl.
  4. Serve portions of fish with salsa spooned over top just before serving.

SERVING SUGGESTIONS:

  • To make this dish a complete meal I recommend serving it with a simple salad or sautéed kale and fennel.

MAKE IT PERSONAL:

  • You can also bake or steam your fish.

RECIPE TIPS:

  • Olives are naturally salty so you don’t need to add salt to your salsa.
  • Make sure you choose olives that contain no added preservatives.

SENSITIVE TO FODMAPS?

  • Omit fresh garlic in salsa use garlic infused olive oil.
(Nutrition info per serving, 1/4 of recipe)

Calories: 215
Carbs: 26 g
Fat: 10.5 g
Protein: 6 g

INGREDIENTS

Arrabbiata sauce

  • 1 small onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 teaspoons extra virgin olive oil
  • ½ tsp dried red pepper flakes
  • 1 red bell pepper, chopped
  • 3 or 4 diced tomatoes, seeded, with juice
  • 2 tablespoons chopped fresh basil
  • 1 can chickpeas, rinsed and drained

Zucchini pasta

  • 2 to 3 zucchinis
  • olive oil (2 tbs in nutrition facts)
  • sea salt
  • black pepper

INSTRUCTIONS

  1. Preheat the oven to 400 degrees Fahrenheit. In a medium saucepan, heat the oil over medium heat. Add the onions and garlic and sauté until the onion starts to caramelize, which will take about 10 minutes. Add the pepper flakes and red pepper and cook until the pepper softens, about 2 minutes.
  2. Add the tomatoes and heat until the sauce begins to simmer. Lower heat and cook (uncovered) until thickened, about 15 minutes. Stir frequently.
  3. Slice the ends off two to three zucchinis. Use a vegetable peeler to shave off strips of zucchini. It’s easier than you think it’ll be.
  4. On a baking sheet, layer the zucchini a few layers deep, and drizzle with olive oil. Sprinkle some freshly ground black pepper on top.
  5. Bake for about 10 minutes, until the zucchini has lost its crunch.
  6. Back to the sauce: stir in the basil and chickpeas. Add salt and pepper, to taste. Cook about 5 more minutes, until everything is heated through. Serve generous portions of zucchini pasta topped with arrabbiata sauce!
(Nutrition info per serving, ¼ of recipe)

Calories: 100
Carbs: 12.5 g
Fat: 5 g
Protein: 3 g

  • Using zucchini in place of wheat-based pasta is a great way to enjoy a gluten free and grain free “pasta” dish without leaving you feeling bloated.
  • Zucchini is a great low carbohydrate vegetable providing the body with a source of fiber and potassium.
  • Olive Oil is a wonderful ingredient that provides the body with healthy fats that are anti-inflammatory, great for hair and skin and support healthy cholesterol and hormone levels.
  • Tomatoes contain Lycopene, a powerful antioxidant helping to prevent the formation of free radicals that can damage your body’s cells.

INGREDIENTS:

  • 3 large Zucchinis
  • 1 tablespoon Garlic Infused Olive Oil + extra to serve
  • 400g Organic Crushed Tomatoes (BPA Free)
  • 1 teaspoon Dried Oregano
  • 3/4 teaspoon Dried Basil
  • 1 tablespoon Pine Nuts, toasted
  • Black Pepper

METHOD:

  1. Using a julienne peeler, peel zucchini lengthways into long strips to form pasta like strands. Follow tips here.
  2. In a frying pan, heat olive oil over medium heat.
  3. Add zucchini pasta and sauté for 2 minutes.
  4. Add tomato, herbs and pepper and cook for 4-5 minutes, stirring occasionally until zucchini pasta is tender.
  5. Finish with a drizzle of garlic infused olive oil.
  6. Garnish with toasted pine nuts.
  7. Serve warm.

SERVING SUGGESTIONS:

  • Garnish with fresh herbs of choice.

MAKE IT PERSONAL:

RECIPE TIPS:

  • Be careful not to overcook zucchini to avoid soggy pasta.

SENSITIVE TO NUTS?

  • Omit pine nuts from recipe or substitute with toasted pumpkin seeds.
(Nutrition info per serving, ¼ of recipe)

Calories: 100
Carbs: 12.5 g
Fat: 5 g
Protein: 3 g

  • Using zucchini in place of wheat-based pasta is a great way to enjoy a gluten free and grain free “pasta” dish without leaving you feeling bloated.
  • Zucchini is a great low carbohydrate vegetable providing the body with a source of fiber and potassium.
  • Olive Oil is a wonderful ingredient that provides the body with healthy fats that are anti-inflammatory, great for hair and skin and support healthy cholesterol and hormone levels.
  • Tomatoes contain Lycopene, a powerful antioxidant helping to prevent the formation of free radicals that can damage your body’s cells.

INGREDIENTS:

  • 3 large Zucchinis
  • 1 tablespoon Garlic Infused Olive Oil + extra to serve
  • 400g Organic Crushed Tomatoes (BPA Free)
  • 1 teaspoon Dried Oregano
  • 3/4 teaspoon Dried Basil
  • 1 tablespoon Pine Nuts, toasted
  • Black Pepper

METHOD:

  1. Using a julienne peeler, peel zucchini lengthways into long strips to form pasta like strands. Follow tips here.
  2. In a frying pan, heat olive oil over medium heat.
  3. Add zucchini pasta and sauté for 2 minutes.
  4. Add tomato, herbs and pepper and cook for 4-5 minutes, stirring occasionally until zucchini pasta is tender.
  5. Finish with a drizzle of garlic infused olive oil.
  6. Garnish with toasted pine nuts.
  7. Serve warm.

SERVING SUGGESTIONS:

  • Garnish with fresh herbs of choice.

MAKE IT PERSONAL:

RECIPE TIPS:

  • Be careful not to overcook zucchini to avoid soggy pasta.

SENSITIVE TO NUTS?

  • Omit pine nuts from recipe or substitute with toasted pumpkin seeds.