Lunch

Survivor Strong Meal Plans

INGREDIENTS:

  • Per salad
  • 1/2 medium bunch kale, preferably the Tuscan/lacinato variety, or several handfuls of your favorite greens
  • 1 cup quinoa
  • 2 carrots, sliced into long ribbons with a veggie peeler
  • 1 radish, thinly sliced and roughly chopped
  • 2 tablespoons pepitas (green pumpkin seeds) or sunflower seeds, toasted
  • More ideas: halved cherry tomatoes, sliced avocado, chopped bell pepper, etc

Green tahini dressing (yields about 3/4 cup, so you’ll have plenty for future salads):

  • 1/3 cup olive oil
  • 1/3 cup lime juice (about 3 to 4 medium limes)
  • Handful of fresh cilantro
  • 1 small jalapeño, seeds and membranes removed, roughly chopped
  • 2 tablespoons tahini
  • 1 1/2 teaspoons honey or maple syrup
  • 1/2 teaspoon ground cumin
  • 1 clove garlic, roughly chopped
  • 1/4 teaspoon ne-grain sea salt, to taste
  • Pinch of red pepper flakes, optional for extra heat

METHOD:

  1. To prepare the kale (skip this step if you’re using any other kind of fresh green), first use a sharp chef’s knife to remove the center ribs from the kale, then discard the ribs. Chop the kale into small, bite-sized pieces. Then, sprinkle the kale lightly with salt, and massage the kale by scrunching handfuls at a time until the kale is darker in color and fragrant. This step reduces the bitterness in the kale and improves its texture.
  2. Combine the prepared kale, leftover grains (I like to warm mine a bit in the microwave first), carrot, radishes, toasted pepitas, and/or your toppings of choice.
  3. To make the dressing: Combine all the ingredients in a blender or food processor and blend until smooth, pausing to scrape down the sides as necessary. Taste, and blend in additional salt if the dressing needs a little more oomph. If you’d like spicier dressing, blend in a pinch of red pepper flakes. If the dressing is too bold for your liking, dilute it with a little more olive oil and blend again.
  4. Drizzle the green tahini dressing generously over the salad (you’ll still have plenty leftover) and enjoy.

(Nutrition info per serving, ¼ of recipe)

Calories: 303
Carbs: 40 g
Fat: 13 g
Protein: 9 gQuinoa is a high protein, gluten free seed that is rich in B-vitamins, iron, magnesium, potassium, calcium, vitamin E and a good dose of fatty acids.

Pomegranate contains powerful plant compounds that have valuable medicinal properties. Their antioxidants found in the fruit provide a wonderful anti-inflammatory effect and are said to help fight cancer. They are also beneficial for lowering blood pressure and help with arthritis and joint pain. There is also some evidence that the seeds help to improve memory and heart health.

Pistachios are a good source of beneficial dietary fat and are known to help reduce blood cholesterol. They also contain a good source of minerals.

Green peas are rich in vitamin B1 and are a good source of vitamin C, K and folic acid.

Together these ingredients provide a very satisfying meal that promotes healthy metabolism whilst providing your body with a great dose of protein, fiber, healthy fats, antioxidants, vitamins and minerals.

INGREDIENTS:

  • 3 cups (420g) cooked quinoa, cooled*
  • 1.5 tbsp. (30ml) extra virgin olive oil
  • Zest of 1 lemon
  • 3 tbsp. (60ml) fresh lemon juice
  • 1/2 small red onion, finely diced (or 3 spring onions, finely chopped)
  • 1/2 cup (10g) fresh mint, chopped
  • 1/2 cup (10g) fresh parsley, chopped
  • 3/4 cup frozen baby peas
  • Arils (seeds) from 1 pomegranate**
  • 1/3 cup (45g) pistachios, roughly chopped
  • Pinch pink salt and cracked black pepper

METHOD:

  1. In a mixing bowl combine cooked and chilled quinoa with olive oil, lemon zest and juice.
  2. Stir through red onion, mint and parsley.
  3. In a small heatproof bowl pour boiling water over peas to thaw (leave for 2-4 minutes). Drain well.
  4. Stir through peas and pomegranate seeds through quinoa.
  5. Season to taste.
  6. Add pistachios just before serving.

RECIPE TIPS:

  • I cook my quinoa in a rice cooker using the ratio 1 cup quinoa: 1 1/4 cups water  = 3 cups or follow stove top cooking instructions here.
  • **To remove seeds from a pomegranate – use the palm of your hand to roll the whole pomegranate on a flat surface with a little pressure to loosen the seeds (you will hear them loosen). Cut pomegranate in half and use the back of a spoon to hit the outer skin so the seeds pop out below.
  • Add diced avocado.
  • Serve with additional protein such as chicken, prawns or fish.

(Nutrition info per serving, ¼ of recipe)

Calories: 110
Carbs: 6.5 g
Fat: 7 g
Protein: 6 g

INGREDIENTS:

  • 1 large Cucumber, halved and halved again lengthways
  • 1/2 – 3/4 large Avocado
  • 1 tablespoon Fresh Lemon Juice
  • 1- 2 Spring Onions, finely chopped
  • 1 Celery Stalk, finely sliced
  • 1/3 cup Fresh Flat Leaf Parsley, chopped
  • 1/2 cup cooked, shredded cold Chicken or 100g Flaked Tuna or Canned/Cooked Salmon

METHOD:

  1. Using a small spoon scrape out seeds from cucumber.
  2. In a small mixing bowl mash avocado and add lemon juice, spring onions, celery and parsley and combine well.
  3. Fold through chicken or tuna/salmon.
  4. Spoon filling into cucumbers.

MAKE IT PERSONAL:

  • You can also use mini capsicums.
  • Add your choice of fresh herbs.
  • Add pine nuts.
  • You could also serve your filling on Gluten Free Crackers.

SENSITIVE TO FODMAPS?

  • Stick to 1/4 avocado per serve.

VEGETARIAN/VEGAN OPTION:

  • Omit protein source and use 1 whole avocado.

(Nutrition info per serving, ¼ of recipe)

Calories: 71
Carbs: 5 g
Fat: 3.5 g
Protein: 5 g

INGREDIENTS:

  • 3 Free Range Eggs, beaten
  • 1 cup Kelp Noodles (optional), rinsed and drained
  • 1 small Carrot, cut into match sticks
  • 1 small Cucumber, cut into match sticks
  • ¼ cup Bean Sprouts
  • 10 Fresh Mint Leaves, torn

OPTIONAL COOKED PROTEIN FILLING:

  • 1 Chicken Thigh, cut into thin slices
  • 1 Garlic Clove, minced
  • 1 tablespoon Oil for cooking

OPTIONAL NO-COOK PROTEIN FILLING:

  • 185g canned Tuna or Salmon, drained

NUT SATAY DIPPING SAUCE:

METHOD:

  1. If using a cooked protein filling, prepare this first. Heat oil in a frying pan, add garlic and stir for 1 minute until fragrant. Add chosen protein and fry until cooked through. Set aside.
  2. On a low heat, add oil to frying pan.
  3. Pour ½ egg mixture into pan and swirl around to spread evenly. Cook over a low heat for 1-2 minutes or until it holds form and cooks through. Set aside and repeat with remaining egg mixture.
  4. Place individual cooked egg crepes on a flat surface.
  5. On edge of the crepe create an even line of fillings with protein, carrot, cucumber, bean sprouts, kelp noodles and mint leaves.
  6. Roll the outer edge closest to the filling in towards the middle and continue to roll over to form a roll. Cut into halves or thirds.
  7. Make dipping sauce by mixing all ingredients until well combined. Alternatively, you can use small blender or electric mixer to combine.
  8. Serve egg paper rolls fresh with dipping sauce.

SERVING SUGGESTIONS:

  • Great for a pre-packed lunch.

MAKE IT PERSONAL:

  • Add a crunchy texture to your dipping sauce by adding 2 tablespoons crushed nuts.
  • Add finely chopped lemongrass with garlic when cooking chosen protein.
  • You can also substitute egg wrappers for Nori Sheets (sushi wrappers).

RECIPE TIPS:

  • Make sure the egg crepe isn’t too thin otherwise it will break when rolling.

SENSITIVE TO EGGS?

  • Substitute egg wrappers for Paleo Coconut Wraps or Nori Sheets (sushi wrappers).

SENSITIVE TO NUTS?

SENSITIVE TO FODMAPS?

  • Omit fresh garlic from cooked protein and use garlic infused olive oil.
  • Omit fresh garlic from Satay Dipping Sauce and add a drizzle of garlic infused olive oil.
  • Stick to small amounts of almond butter or choose a tolerated nut butter instead.
  • If you cannot tolerate coconut milk, simply omit and add extra water if needed. Usually keeping coconut milk to a small serving can be tolerable for most.

VEGETARIAN OPTION:

  • Omit added protein options.

VEGAN OPTION:

  • Substitute egg wrappers for Paleo Coconut Wraps or Nori Sheets (sushi wrappers).

(Nutrition info per serving, ¼ of recipe)

Calories: 130
Carbs: 4 g
Fat: 8 g
Protein: 10 g

These eggy broccy muffins are such a great savory snack, lunch box item and make a healthy make-ahead quick and easy breakfast or light lunch.

This recipe is high in protein and vitamin-rich that can be enjoyed anytime of the day. Using simple, real food ingredients they make a tasty, long lasting and satisfying snack.

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. They also help to keep sugar cravings at bay and provide your body with a steady supply of energy.

INGREDIENTS:

  • 6 large free-range eggs
  • 2 tablespoons nut milk or plant-based milk
  • 12 sweet cherry tomatoes, quartered
  • 4-5 broccoli florets, chopped
  • 2 spring onions, chopped
  • Pinch good quality salt + generous amount of cracked black pepper

METHOD:

  • Pre-heat fan-forced oven to 180°C.
  • In a medium mixing bowl whisk eggs with nut milk.
  • Add tomatoes, broccoli, spring onions, salt and pepper and mix to combine.
  • Spoon mixture into muffin cases or a greased muffin tray.
  • Bake in pre-heated oven for 20-25 minutes or until lightly golden on top.

SERVING SUGGESTIONS:

  • Enjoy these muffins cold or warmed. They are also delicious with a dollop of pesto on top.

RECIPE TIPS:

  • This recipe is a great way to use up leftover fresh herbs or spring onions.

MAKE IT PERSONAL:

  • Add chopped fresh herbs.
  • Add a handful of frozen peas.
  • Stir through dairy free pesto.
  • Add 1 clove garlic, minced.

SENSITIVE TO NUTS?

  • Simply omit nut milk or use coconut milk.

(Nutrition info per serving, ¼ of recipe)

Calories: 250
Carbs: 11 g
Fat: 16 g
Protein: 18 g

  • This frittata recipe is a high protein, vitamin-rich meal that can be enjoyed anytime of the day. Its high protein content makes 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.
  • Adding nut milk and almond meal boosts the protein content and offers a healthy source of good fats to keep your metabolism churning.
  • Fresh herbs provide a source of anti-oxidants as well as help to lighten the frittata.

INGREDIENTS:

  • 8 extra-large Free-Range Eggs
  • 1/2 cup Nut Milk
  • 5 Spring Onions, finely chopped
  • 1 cup Baby Spinach, chopped
  • 1 cup Sweet Cherry Tomatoes, quartered
  • 1 cup Fresh Flat Leaf Parsley, chopped
  • 1 cup Fresh Coriander, chopped
  • 4 cloves Garlic, minced
  • 3 tablespoons Fresh Chives, finely chopped
  • Pinch Pink Salt
  • Generous amount of Black Pepper
  • 4 tablespoons Almond Meal

METHOD:

  1. Pre-heat fan-forced oven to 350°F.
  2. In a large bowl whisk eggs, lightly with nut milk.
  3. Add spring onions, spinach, tomatoes, herbs, garlic, chives, salt and pepper and mix well.
  4. Add almond meal and mxi to combine.
  5. Pour over egg mixture into a greased quiche dish.
  6. Bake in oven for 35-40 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 kale, silver beet, broccoli or green beans.
  • Serve with a dollop of Dairy Free Basil Pesto.

MAKE IT PERSONAL:

  • To boost protein content, add cooked or canned salmon or tuna.

RECIPE TIPS:

  • Adding nut 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 and just use whole eggs or a combination of whole eggs and egg whites.
  • Make your own Almond Milk by following our recipe here or alternatively or purchase unsweetened Almond Milk here.

SENSITIVE TO NUTS?

SENSITIVE TO FODMAPS?

  • Omit fresh garlic and add 2 teaspoons garlic infused olive oil.

(Nutrition info per serving, 1/4 of recipe)

Calories: 380
Carbs: 48.5 g
Fat: 13 g
Protein: 15 g

INGREDIENTS

Pico de Gallo*

  • 2 medium ripe tomatoes, chopped (about 1 ½ cups)
  • ¼ cup finely chopped white onion
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons lime juice (about 1 medium lime)
  • ¼ teaspoon fine-grain sea salt

Refried black beans

  • 2 teaspoons extra-virgin olive oil
  • ¼ cup finely chopped white onion
  • ¼ teaspoon fine-grain sea salt
  • 1 teaspoon ground cumin
  • 1 can (15 ounces) black beans, rinsed and drained, or 1 ½ cups cooked black beans
  • ¼ cup water
  • Freshly ground black pepper, to taste
  • ½ teaspoon lime juice

Everything else

  • 1 ½ cups (12 ounces) of your favorite red salsa, either homemade or jarred
  • 4 teaspoons extra-virgin olive oil, divided
  • 4 eggs
  • 4 corn tortillas (certified gluten free variety)
  • Freshly ground black pepper
  • Optional garnishes: Sliced avocado, additional chopped cilantro and/or hot sauce

INSTRUCTIONS

  1. To prepare the Pico de Gallo: In a medium bowl, combine the tomatoes, onion, cilantro, lime juice, and salt. Stir to combine, then set the bowl aside for later.
  2. To cook the black beans: In a small saucepan over medium heat, warm the olive oil until shimmering. Add the onions and salt. Cook, stirring occasionally, until the onions have softened and are turning translucent, about 3 to 6 minutes.
  3. Add the cumin and cook, stirring constantly, until fragrant, about 30 seconds. Pour in the drained beans and water. Stir, cover and cook for 5 minutes. Reduce the heat to low, then remove the lid and use a potato masher or the back of a fork to mash up about at least half of the beans. Continue to cook the beans, uncovered, stirring often, for 2 to 3 more minutes, until thickened.
  4. Remove the pot from the heat and stir in the pepper and lime juice. Taste and add more salt, pepper or lime juice if necessary. If the beans seem dry, add a very small splash of water and stir to combine. Cover until you’re ready to serve.
  5. Meanwhile, warm the salsa. Pour the salsa into a medium saucepan over medium heat. Bring the salsa to a simmer, stirring occasionally, and then reduce the heat to low until you’re ready to serve.
  6. In a small skillet over medium heat, warm each tortilla individually, flipping as necessary. Spread the black bean mixture over each tortilla and place each tortilla on an individual plate. Set aside.
  7. To fry the eggs: In the same skillet over medium heat, pour in 1 teaspoon olive oil and wait until it’s shimmering. Carefully crack an egg and pour it into the skillet without breaking the yolk. Fry the egg, lifting and tilting the pan occasionally to redistribute the oil, until the whites are set and the yolk is cooked to your preferred level of doneness. Place the fried egg on top of a prepared tortilla and repeat with the remaining eggs.
  8. Spoon about one-fourth of the warmed salsa across each dish, avoiding the egg yolk. Use a slotted spoon or fork to do the same with the Pico de Gallo, leaving the messy tomato juices behind. Sprinkle with freshly ground black pepper and add any additional garnishes you might like.
  9. Serve immediately. If you don’t use up all your beans, leftovers are a great dip for tortilla chips.

(Nutrition info per serving, ¼ of recipe)

Calories: 165
Carbs: 10 g
Fat: 13 g
Protein: 5 g

  • The ingredients used in this bowl of green goodness provide your body with an abundance of nutrition that not only promotes overall wellbeing but also aids digestion and detoxification.
  • Green vegetables contain some of the highest amounts of phytonutrients, antioxidants, vitamins and minerals with dark green leafy ranking number one as a super food.
  • Leafy greens (such as kale, spinach or chard) provide a significant source of vitamins A, C, E, K as well as B vitamins. They are also a fantastic source of minerals such as magnesium, calcium, potassium and iron. They are rich in fiber, low in carbohydrates and even provide a source of protein.
  • Broccoli is a good source of vitamins A, K and B vitamins as well as boasting an impressive amount of vitamin C (over 150% of your daily recommended intake in 100g).
  • Including 1 -2 serves of good quality fat in your abundance bowl helps your body to absorb the essential vitamins found in vegetables. Healthy fat sources also provide a satiating effect keeping you satisfied for longer whilst keeping snack and sweet cravings at bay.
  • I use tahini for the dressing to provide a great source of plant based calcium as well as magnesium.

INGREDIENTS:

  • 1 cup cooked broccoli florets (roasted or steamed)
  • 2 cups kale, finely shredded
  • 1 small cucumber, peeled into ribbons
  • 1 small zucchini made into noodles*, lightly sautéed
  • 1/2 avocado, sliced
  • 1 Tbsp. pumpkin seeds (pepitas)
  • Extra virgin olive oil (2 tbs in nutrition info)
  • Lemon juice

PROTEIN OPTIONS:

  • Boiled egg, cooked chicken, salmon, tuna, well prepared legumes or quinoa

GREEN TAHINI DRESSING:

  • 1 Tbsp. tahini
  • 1 Tbsp. water
  • 2 tsp. fresh lemon juice
  • 1 Tbsp. parsley, finely chopped
  • Pinch black pepper

METHOD:

  1. To build your bowl, prepare and cook your vegetables (or use leftover veg) and protein of choice.
  2. Massage kale well with a squeeze of lemon juice and a generous amount of olive oil (or briefly sauté in olive oil for 1 min).
  3. Fill your bowl with kale and arrange vegetables, avocado and protein of choice.
  4. Make dressing by mixing tahini with water, lemon juice, parsley and pepper.
  5. Drizzle dressing over vegetables and sprinkle with pumpkin seeds.

RECIPE TIPS:

  • When cooking dinner meals with vegetables cook extras for quick and easy abundance bowls.
  • *Use a spiralizer, mandolin slicer or julienne peeler to turn zucchini into noodles. Lightly sauté in olive oil for 1-2 minutes until just softened.

PERSONALIZE YOUR RECIPE:

  • You can create your own abundance bowls by combining your favorite vegetables + your choice of protein + a good quality fat.
  • Add a flavor boost with fresh herbs, chopped spring onions, dukkha, chopped nuts, toasted sesame seeds, shredded nori seaweed or dulse flakes
  • Boost your dressing with a hint of garlic or a pinch of turmeric
  • You can also substitute tahini dressing for extra virgin olive oil and lemon juice.

(Nutrition info per serving, ¼ of recipe)

Calories: 165
Carbs: 10 g
Fat: 13 g
Protein: 5 g

  • The ingredients used in this bowl of green goodness provide your body with an abundance of nutrition that not only promotes overall wellbeing but also aids digestion and detoxification.
  • Green vegetables contain some of the highest amounts of phytonutrients, antioxidants, vitamins and minerals with dark green leafy ranking number one as a super food.
  • Leafy greens (such as kale, spinach or chard) provide a significant source of vitamins A, C, E, K as well as B vitamins. They are also a fantastic source of minerals such as magnesium, calcium, potassium and iron. They are rich in fiber, low in carbohydrates and even provide a source of protein.
  • Broccoli is a good source of vitamins A, K and B vitamins as well as boasting an impressive amount of vitamin C (over 150% of your daily recommended intake in 100g).
  • Including 1 -2 serves of good quality fat in your abundance bowl helps your body to absorb the essential vitamins found in vegetables. Healthy fat sources also provide a satiating effect keeping you satisfied for longer whilst keeping snack and sweet cravings at bay.
  • I use tahini for the dressing to provide a great source of plant based calcium as well as magnesium.

INGREDIENTS:

  • 1 cup cooked broccoli florets (roasted or steamed)
  • 2 cups kale, finely shredded
  • 1 small cucumber, peeled into ribbons
  • 1 small zucchini made into noodles*, lightly sautéed
  • 1/2 avocado, sliced
  • 1 Tbsp. pumpkin seeds (pepitas)
  • Extra virgin olive oil (2 tbs in nutrition info)
  • Lemon juice

PROTEIN OPTIONS:

  • Boiled egg, cooked chicken, salmon, tuna, well prepared legumes or quinoa

GREEN TAHINI DRESSING:

  • 1 Tbsp. tahini
  • 1 Tbsp. water
  • 2 tsp. fresh lemon juice
  • 1 Tbsp. parsley, finely chopped
  • Pinch black pepper

METHOD:

  1. To build your bowl, prepare and cook your vegetables (or use leftover veg) and protein of choice.
  2. Massage kale well with a squeeze of lemon juice and a generous amount of olive oil (or briefly sauté in olive oil for 1 min).
  3. Fill your bowl with kale and arrange vegetables, avocado and protein of choice.
  4. Make dressing by mixing tahini with water, lemon juice, parsley and pepper.
  5. Drizzle dressing over vegetables and sprinkle with pumpkin seeds.

RECIPE TIPS:

  • When cooking dinner meals with vegetables cook extras for quick and easy abundance bowls.
  • *Use a spiralizer, mandolin slicer or julienne peeler to turn zucchini into noodles. Lightly sauté in olive oil for 1-2 minutes until just softened.

PERSONALIZE YOUR RECIPE:

  • You can create your own abundance bowls by combining your favorite vegetables + your choice of protein + a good quality fat.
  • Add a flavor boost with fresh herbs, chopped spring onions, dukkha, chopped nuts, toasted sesame seeds, shredded nori seaweed or dulse flakes
  • Boost your dressing with a hint of garlic or a pinch of turmeric
  • You can also substitute tahini dressing for extra virgin olive oil and lemon juice.

(Nutrition info for whole recipe – one tortilla)

Calories: 480
Carbs: 53 g
Fat: 27 g
Protein: 14 g

INGREDIENTS

Per quesadilla

  • Gluten-free tortilla for gluten-free quesadillas (gluten free corn tortilla will also work)
  • ¼ to ⅓ cup hummus of choice
  • Fillings of your choice (I used a handful of sautéed spinach in olive oil, rinsed oil-packed sun-dried tomatoes, and some thinly sliced Kalamata olives) (These ingredients included in nutrition facts)
  • Extra-virgin olive oil, for brushing (.5 tbs in nutrition facts)
  • Optional, for serving: additional hummus, hot sauce, pesto, etc.

INSTRUCTIONS

  1. Spread hummus generously over your tortilla. Lightly cover one-half of the tortilla with fillings of your choice. Fold the blank half over to create a half-moon shape. Repeat if you’d like to make more than one quesadilla; you can cook up to two at a time in the same skillet.
  2. Warm a medium skillet over medium heat. Place the folded quesadilla(s) in the pan. Let the bottom sides warm up for a minute or two, then carefully flip. Brush the warm sides lightly with olive oil and let them cook in the pan for another minute or two. Carefully flip once again, brush the new top side lightly with olive oil, and cook until the bottom is lightly golden and crisp. Carefully flip and cook until that side is lightly golden and crisp.

  3. Transfer the quesadilla(s) to a cutting board and let them rest for a couple of minutes. Then, use a sharp chef’s knife or pizza cutter to slice each quesadilla into three wedges. Serve immediately. I enjoyed mine as-is, but you might like some additional hummus on the side, or perhaps some hot sauce or a dab of pesto.

Storage Suggestions: These quesadillas are at their crisp best right after making, but they will keep well for about three days in the refrigerator, covered. Gently reheat before serving, if desired.

(Nutrition per serving, ¼ of recipe)

Calories: 210
Carbs: 17 g
Fat: 14.5 g
Protein: 6 g

  • Kale is one of the most nutrient dense vegetables available. It is rich in vitamins A, C and K and is loaded with powerful antioxidants.
  • Quinoa is a high protein, gluten free seed that is rich in B-vitamins, iron, magnesium, potassium, calcium, vitamin E and a good dose of fatty acids.
  • Avocado is rich in vitamins C, K and E as well as a great source of fiber, folate, magnesium and potassium.
  • Almonds are rich in vitamin E as well as magnesium, manganese and fiber and aid blood sugar control.
  • Together these ingredients provide a very satisfying meal that promotes healthy metabolism whilst providing your body with a great dose of vitamins, minerals and antioxidants.

INGREDIENTS:

  • 2 cups kale, finely shredded (stalks removed)
  • Extra virgin olive oil
  • Juice of 1/2 lemon
  • 1 cup cooked quinoa, cooled
  • 1/2 avocado, diced
  • 2 tbsp. fresh parsley
  • 1-2 spring onions, finely sliced
  • 1 small handful dry roasted almonds, chopped
  • Pink Salt and Black Pepper

METHOD:

  1. In a large mixing bowl massage kale with a generous amount of olive oil and lemon juice well for several minutes and allow to stand for a further 5 minutes (this helps to tenderize the kale).
  2. Add quinoa, avocado, parsley, spring onion, salt and pepper and combine well. Add extra lemon juice to taste.
  3. Add dry roasted almonds just before serving.

SENSITIVE TO FODMAPS?

  • Stick to 1/4 avocado per serve. Stick to up to 10 almonds per serve or substitute for pumpkin seeds.

SENSITIVE TO NUTS?

  • Substitute almonds for pumpkin seeds.

PERSONALIZE YOUR RECIPE:

  • You can also leave out quinoa and add additional kale.
  • Add diced cucumber.
  • To add more protein, add cooked, shredded chicken, boiled egg or serve with cooked fish.
  • If you have a thyroid condition or digestive condition cook your kale by sautéing in olive oil.

(Nutrition info per serving, 1/4 of recipe)

Calories: 500
Carbs: 96 g
Fat: 9 g
Protein: 17.5 g

INGREDIENTS

  • 4 small sweet potatoes (mine came to about 2 ½ pounds total)
  • ½ cup uncooked brown basmati rice, rinsed
  • 1 cup cooked black beans (canned, rinsed and drained)
  • 1 teaspoon ground cumin
  • ½ garlic clove, minced
  • ½ teaspoon olive oil
  • 1 teaspoon tomato paste
  • Pinch of salt

Rustic salsa

  • 1 yellow or red bell pepper, seeded and chopped
  • 1 cup cherry tomatoes, halved
  • ½ small red onion, chopped (mine came to about ¾ cup chopped)
  • 1 tablespoon fresh lime juice
  • 2 tablespoon chopped fresh cilantro leaves
  • 1 ½ teaspoons olive oil
  • Salt and pepper, to taste

Guacamole

  • 1 ripe, medium avocado
  • ½ clove garlic, minced
  • 1 tablespoon fresh lime juice
  • 2 tablespoons chopped fresh cilantro leaves
  • Generous pinch of salt

For serving

  • Shredded cabbage (Laura used green; I used purple) or romaine lettuce
  • Hot sauce (optional)

INSTRUCTIONS

  1. Preheat the oven to 400 degrees Fahrenheit. Line a baking dish with parchment paper.
  2. Place the sweet potatoes in the baking dish, and prick each one a couple of times with a fork. Slide the sweet potatoes into the oven and bake until very tender, about 45 minutes (mine took 5 to 10 minutes extra since they were a little bigger than specified).
  3. In a medium saucepan, combine the basmati rice, black beans, cumin, garlic, olive oil, tomato paste and salt. Pour 1 ¼ cups water into the pot. Cover and bring to a boil over medium heat. Lower the heat to a simmer, and cook until all the liquid is absorbed, about 40 minutes. Cover and set aside to keep the rice warm.
  4. Make the rustic salsa: In a medium bowl, combine the bell pepper, cherry tomatoes, red onions, lime juice, cilantro and olive oil. Season the mixture with salt and pepper, and toss to combine. Set aside.
  5. Make the guacamole: Peel the avocado and extract the pit. Place the avocado flesh in a medium bowl and mash with a fork. Once you’ve broken it up a bit, add the garlic, lime juice, cilantro and salt. Mash the avocado until the seasoning is evenly distributed and you have a chunky paste. Set aside.
  6. Place each baked sweet potato in a shallow bowl. Cut along the top of the sweet potato and pull back the skin. Spilt the sweet potatoes a little bit to make room for the fillings.
  7. Divide the rice and bean mixture among the sweet potatoes (spillover is fine!). Top each bowl with ¼th of the rustic salsa. Finish each plate with a dollop of the guacamole and some shredded cabbage on top. Serve with hot sauce on the side if you wish.

INGREDIENTS:

  • 1/3 cup uncooked quinoa, rinsed (or 1 cup cooked quinoa)
  • 1 small eggplant (about 3/4 pound), diced
  • 1 small zucchini, diced
  • 1 small yellow squash (or another zucchini), diced
  • 3 to 4 tablespoons olive oil, divided
  • Salt and freshly ground black pepper
  • 1 1/2 to 2 tablespoons lemon juice, to taste (about 1 medium lemon)
  • 1 clove garlic, pressed or minced
  • 1/2 cup halved grape tomatoes (quarter any larger tomatoes)
  • 2 tablespoons chopped fresh basil leaves
  • 2 tablespoons chopped fresh mint leaves
  • 2 tablespoons pine nuts, toasted

METHOD:

  1. Preheat oven to 425 degrees Fahrenheit with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.
  2. Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil and toss. Add a little more if necessary; you want enough to lightly coat the vegetables. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set the roasted vegetables aside to cool.
  3. To cook the quinoa, combine the uncooked quinoa with 1/3 cup water in a small saucepan. Bring to boil over medium-high heat, then cover and reduce heat to low. Simmer until the water is absorbed, about 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Remove lid, u the quinoa with a fork and set aside.
  4. To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they’re turning lightly golden and fragrant, about 5 to 10 minutes. Be sure to keep an eye on them so they don’t burn. Transfer to a bowl to cool.
  5. In a large serving bowl, whisk together the lemon juice and garlic. Slowly pour in the remaining 2 tablespoons of olive oil while whisking constantly to emulsify the mixture. Add the tomatoes, quinoa, basil, mint, roasted vegetables and pine nuts, and gently stir to combine. Season generously with salt, pepper and maybe an- other squeeze of lemon, to taste. Garnish with crumbled feta, if you’d like. Serve at room temperature.

(Nutrition info per serving, ½ of recipe)

Calories: 260
Carbs: 16 g
Fat: 16 g
Protein: 10 g

  • This super-seed super-salad provides your body with a balanced source of vitamins and minerals with its nutrient-rich ingredients.
  • Pumpkin is a powerhouse of anti-oxidant vitamins such as vitamin A and C necessary for maintaining healthy skin, eye sight and mucus membranes.
  • Broccoli is a rich source of vitamin K (needed for healthy bones and utilization of calcium), vitamin C (boosting your immune system) and chromium (helping to reduce sugar cravings).
  • Pumpkin seeds are rich in iron, protein, magnesium, manganese, phosphorus and zinc.
  • Sunflower Seeds are a good source the amino acid tryptophan as well as rich in vitamin E, B-complex vitamins and folic acid and minerals calcium, iron, manganese, magnesium, selenium and zinc.
  • Pine Nuts are packed full of vitamins E and K as well as minerals magnesium, zinc and manganese.
  • Sesame Seeds are a fantastic source of non-dairy calcium. They also provide a source of magnesium, zinc, iron, selenium and copper. The phytosterols founds in sesame seeds are also helpful in lowering blood cholesterol.

INGREDIENTS:

  • 1/4 small Pumpkin, diced
  • 1 head Broccoli, cut into small florets
  • 4 cups Leafy Salad Greens
  • 3 teaspoons Olive Oil
  • Juice of 1/2 Lemon
  • 1/4 cup Fresh Coriander Leaves, finely chopped
  • 1/4 cup Fresh Parsley Leaves, finely chopped
  • 1 tablespoon Pumpkin Seeds
  • 1 tablespoon Sunflower Seeds
  • 1 tablespoon Pine Nuts
  • 2 teaspoons Sesame Seeds (white &/or black)

METHOD:

  1. Steam pumpkin and broccoli until just tender. Set aside. (Cool if preferred).
  2. In a large mixing bowl combine olive oil, lemon juice and herbs.
  3. Add salad greens and toss to dress leaves.
  4. Toast pumpkin seeds, sunflower seeds, pine nuts and sesame seeds for a few minutes in a frying pan.
  5. Add pumpkin and broccoli to salad leaves and sprinkle with toasted seeds just before serving.

MAKE IT PERSONAL:

  • Add your choice of poached or boiled eggs, cooked salmon, cooked and shredded chicken or canned salmon/tuna to boost protein content.
  • You can either serve this salad with warm pumpkin or broccoli or cooked and chilled depending on your liking.

(Nutrition info per serving, 1/4 of recipe)

Calories: 260
Carbs: 32 g
Fat: 11 g
Protein: 8 g

  • A well-balanced recipe rich in protein, low GI carbohydrate and healthy fat.
  • Tuna and eggs are high in protein to keep you satisfied for longer whilst providing your body with beneficial amino acids.
  • Eggs also provide your body with a boost of energizing vitamin B-12 as well as choline and folic acid.
  • Quinoa is also high in protein and low GI providing your body with slow-release energy to fuel your body for an energized day.

INGREDIENTS:

Base:

  • 3 cups cooked quinoa
  • 1 small onion, finely diced
  • 1 extra-large free-range egg, whisked
  • 2 tsp curry powder
  • Pinch good quality salt
  • Generous amount of cracked black pepper
  • Olive oil for greasing (2 tbs in nutrition facts)

Filling:

  • 800g good quality canned tuna in olive oil, drained
  • 1 small yellow onion, finely diced
  • 4 cloves garlic, crushed
  • 7 extra-large free-range eggs, whisked
  • 1/2 cup nut milk or plant based milk
  • 1 small zucchini, grated
  • Pinch good quality salt
  • Cracked black pepper
  • 1/2 teaspoon dry mustard powder
  • 1/4 cup (packed) fresh parsley chopped or 2 tbsp. dried parsley
  • 3 tbsp. dukkah

METHOD:

  1. Pre-heat fan-forced oven to 350°F.
  2. Prepare and cook quinoa and set aside to slightly cool.
  3. In a large mixing bowl combine all the base ingredients and mix well.
  4. Press base onto the bottom and sides of a large pie dish lightly greased with olive oil (approximately 26 cm pie dish).
  5. Flake tuna over base.
  6. In a mixing bowl combine remaining filling ingredients, except dukkah.
  7. Pour filling gently over tuna evenly. Top with an even layer of dukkah.
  8. Bake in pre-heated oven for 50 minutes – 1 hour or until firm.

SERVING SUGGESTIONS:

  • Serve with a side salad or cooked greens.

WAYS TO PERSONALIZE THIS RECIPE:

  • Add 1/2 cup frozen green peas to filling mixture before cooking.
  • Add a pinch of chili powder to the base mixture.
  • Add 1/2 cup spinach, finely chopped to topping egg mixture.
  • Add 1 grated carrot to tuna filling.
  • You can also omit almond milk and add 1 more egg to filling.
  • To make this recipe paleo, sub quinoa for cauliflower rice.

RECIPE TIPS:

  • For the best flavor choose a good quality brand of tuna.

SENSITIVE TO FODMAPS?

  • Substitute onion for 2 – 3 spring onions (green part only) finely chopped.
  • Omit garlic from filling and add 1 tablespoon garlic infused olive oil.

TO MAKE THIS RECIPE PALEO:

  • Substitute cooked quinoa for 3 cups of cauliflower rice (or 1.5 cups cauliflower rice + 1.5 cups broccoli rice).

SENSITIVE TO NUTS?

  • Substitute almond milk for coconut drinking milk or 1 additional egg or omit.

(Nutrition info per serving, 1/4 of recipe)

Calories: 225
Carbs: 22 g
Fat: 10 g
Protein: 11.5 g

  • This recipe is free from gluten, grains, dairy, soy and eggs suitable for those with these food sensitivities.
  • A light and satisfying meal, snack or canape providing a balanced source of protein and healthy fat for slow release energy and stable blood sugars.
  • Green apple provides fiber to improve digestive health, antioxidants to combat free radicals and anti-inflammatory properties to reduce inflammation.
  • Topped with pecans providing a source of healthy fat (to keep you fuller longer and fuel a healthy metabolism) and plant sterols (that may help to reduce cholesterol levels).
  • Pecans also contain plant-based omega-3, iron and zinc and are a rich source of beneficial antioxidants.

INGREDIENTS:

  • 2 small green apples, skin on, thinly sliced
  • 1/2 cup coconut yogurt
  • 1 tsp mustard
  • 1 tbsp. orange juice
  • 2 tsp lemon juice
  • 1/4 cup fresh parsley, chopped
  • 1 tbsp. chives, chopped
  • Pinch sea salt
  • 1 cup (120g) cooked & shredded turkey (can also use chicken)
  • 1/4 cup (40g) dried cranberries
  • 12 pecans (can also use walnuts)
  • Micro-herbs/ chopped herbs to garnish

METHOD:

  1. In a mixing bowl combine yoghurt, mustard, orange juice, lemon juice, parsley, chives and salt.
  2. Add turkey and cranberries and mix to combine well.
  3. Lay apple slices onto your serving platter or board.
  4. Top each apple slice with a generous spoon of the turkey mixture.
  5. Top each canapé with a pecan and garnish with herbs.

RECIPE TIPS:

  • Sub turkey for chicken.
  • Sub pecans for walnuts.
  • If you’re making these in advance in a bowl toss apple slices in a little fresh lemon or orange juice to prevent from turning brown.

(Nutrition info per serving, ½ of recipe)

Calories: 240
Carbs: 7.5 g
Fat: 15 g
Protein: 20 g

  • Together smoked salmon and avocado provide your body with a healthy dose of omegas and good fats, great for your memory, focus, skin, energy levels and emotional health.
  • Avocados are also high in vitamin B6 which is great for PMS and balancing hormones.
  • This dish is low-carb, high in protein and rich in health-promoting fats, helping to boost your metabolism, keep you fuller for longer and reduce sweet cravings.

INGREDIENTS:

  • 200g Smoked Salmon, finely diced
  • 1 tablespoon Chives, chopped
  • 3 teaspoons fresh Lemon Juice
  • 1 ripe Avocado, seed removed and diced
  • Cracked Black Pepper
  • Fresh or dried Dill leaves to serve

METHOD:

  1. In a small mixing bowl combine smoked salmon, chives and 1 teaspoon lemon juice.
  2. In a separate mixing bowl, gently toss diced avocado, pepper and remaining lemon juice.
  3. Arrange your stacks straight onto serving plates. Presentation is best if you use a presentation ring. Simple fill your ring with avocado on the bottom and top with salmon mixture, gently pushing down and to the sides of the ring to form a sturdy rounded shape. Carefully remove ring and garnish with dill.
  4. Serve chilled.

SERVING SUGGESTIONS:

  • These little stacks are perfect for entree or individually plated canapés or you can also serve small portions into rounds of sliced cucumber.

MAKE IT PERSONAL:

  • You can also mix fresh or dried dill leaves into the salmon mixture and garnish with lemon zest.

RECIPE TIPS:

  • Make this recipe as fresh as possible to keep your avocado from turning brown or smoked salmon from drying out.
  • To help keep fresh, drizzle with olive oil or avocado oil.

Roasted Sweet Potatoes

  • 1 3/4 pounds sweet potatoes (about 3 medium), peeled and sliced into 3/4” pieces
  • 1 tablespoon Extra Virgin Olive Oil
  • 1/2 teaspoon chili powder
  • Salt

Refried Black Beans

  • 1 tablespoon Extra Virgin Olive Oil
  • 2 cloves garlic, pressed or minced
  • 1 teaspoon ground cumin
  • 2 cans (15 ounces each) Black Beans, rinsed and drained
  • 1/2 cup water
  • 1/2 teaspoon sea salt grinder, more to taste

Crispy Baked Tortillas

  • 8 corn tortillas (certified gluten free) or Gluten free tortillas
  • 1 tablespoon Extra Virgin Olive Oil, for brushing

Crisp Lime Salad and Garnishes

  • 18 ounces romaine lettuce, roughly chopped
  • 3/4 cup finely chopped red onion, divided
  • 1/4 cup Extra Virgin Olive Oil
  • 2 tablespoons fresh lime juice (about 1 lime)
  • Sea salt grinder to taste, if necessary
  • 2 ripe avocados, pitted and thinly sliced
  • Small handful of fresh cilantro leaves, chopped
  • Hot sauce or salsa, for serving

METHOD:

  1. To roast the sweet potatoes: Preheat the oven to 400 degrees Fahrenheit with two racks placed near the middle of the oven, leaving a few inches in between the racks. Line two large rimmed baking sheets with parchment paper to prevent sticking.
  2. Place the sweet potatoes on one of the prepared baking sheets, then drizzle the olive oil on top and sprinkle with the chili powder and several dashes of salt. Toss until the sweet potatoes are lightly and evenly coated with oil and spices.
  3. Bake until the sweet potatoes are tender and caramelized on the edges, about 30 to 35 minutes. Set aside, but leave the oven on for the crispy tortillas.
  4. Meanwhile, to cook the refried beans: In a medium saucepan over medium heat, warm the olive oil until shimmering. Add the garlic and cumin and cook, while stirring constantly, until fragrant, about 30 seconds.
  5. Add the drained beans, water and salt. Let the mixture come to a simmer and cook for 10 minutes, stirring often, and reducing heat as necessary to maintain a gentle simmer. Remove from the heat and mash the beans with a potato masher, pastry cutter or fork until the mixture is thick and spreadable. Cover and set aside.
  6. To prepare the crispy tortillas: On the remaining prepared baking sheet, brush both sides of each tortilla lightly with oil. Clear o the other baking sheet by transferring the roasted sweet potatoes to a serving bowl, but reuse the parchment paper. Arrange 4 tortillas in a single layer across each pan. Bake for 10 to 12 minutes, turning halfway, until each tortilla is golden and lightly crisp. Set aside.
  7. To prepare the salad: In a medium serving bowl, combine the chopped lettuce, feta, about 1/2 cup of the red onion (reserve the rest for garnish), olive oil and lime juice. Toss to combine, and add a pinch of salt if the flavors don’t quite sing yet. Divide the salad between 4 low, wide salad bowls or dinner plates.
  8. To assemble the tostadas, spread black beans over each tortilla, and place each one on a bed of salad. Top each tortilla with a few slices of avocado, followed by the sweet potatoes, and a sprinkle of red onion and cilantro. Serve with your favorite hot sauce or salsa on the side.
  9. Tostadas are best consumed promptly. If you have leftovers, store individual components separately, if possible. Leftover black beans make a good side, and they’re also a great quesadilla filling.

(Nutrition info per serving, 1/4 of recipe)

Calories: 420
Carbs: 21 g
Fat: 14 g
Protein: 10 g

INGREDIENTS

  • 8 ounces of gluten free noodles
  • 1 head of broccoli, florets cut into small bites (about 1 ½ to 2 cups), optional* (Included in nutrition facts)
  • 1 ½ tablespoons avocado oil or extra-virgin olive oil
  • 1 small yellow onion, chopped (about 1 ½ cups)
  • 1 cup peeled and grated russet potato (4 ounces, about 1 small or ½ medium potato), preferably organic
  • 3 cloves garlic, pressed or minced
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dry mustard powder
  • ½ teaspoon fine sea salt, more to taste
  • Small pinch of Frontier Co-Op red pepper flakes
  • ⅔ cup raw cashews**
  • 1 cup water, more as necessary
  • ¼ cup Frontier Co-Op nutritional yeast
  • 2 to 3 teaspoons apple cider vinegar or distilled white vinegar, to taste

INSTRUCTIONS

  1. Bring a large pot of salted water to boil for the pasta. Cook according to package directions. If using broccoli, stir it into the pot when just 2 to 3 more minutes remain. Drain, and transfer the contents to a large serving bowl.
  2. Meanwhile, in a medium-to-large saucepan, warm the oil over medium heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is tender and turning translucent, about 5 minutes.
  3. Add the grated potato, garlic, garlic powder, onion powder, mustard powder, salt and red pepper flakes. Stir to combine, and cook, stirring constantly, for about 1 minute to enhance their flavors.
  4. Add the cashews and water, and stir to combine. Let the mixture come to a simmer. Continue simmering, stirring frequently and reducing heat as necessary to avoid a rapid boil, until the potatoes are completely tender and cooked through, about 5 to 8 minutes.
  5. Carefully pour the mixture into a blender. Add the nutritional yeast and 2 teaspoons vinegar. Blend until the mixture is completely smooth, about 2 minutes, stopping to scrape down the sides if necessary. If the mixture won’t blend easily or if you would prefer a thinner consistency, add water in ¼ cup increments, blending after each one.
  6. Taste, and blend in additional salt until the sauce is utterly irresistible (I typically add at least another ½ teaspoon). If it needs a little more zip, add the remaining teaspoon of vinegar. Blend again.
  7. Pour the sauce into the bowl of pasta. Stir until well combined, and serve immediately. Leftovers keep well, chilled and covered, for 3 to 4 days. Gentle reheat, adding a tiny splash of water if necessary to loosen up the sauce.

NOTES

*On Broccoli: You can omit the broccoli altogether, or replace it with finely chopped kale or peas (about 1 ½ cups). If you omit it, you might not need to use all the sauce.

**Raw Cashew Notes: Most recipes like this suggest soaking the cashews for 4 hours in advance to make them easier to blend and to digest. I honestly never soak mine since I have a powerful Vitamix that blends them right up. The cashews in this recipe are cooked in hot liquid, so they’re softer and even easier to blend. However, if you don’t have a great blender or if you’re concerned about the digestibility factor, go ahead and soak them in advance.