Nutritious Meal Ideas

Green smoothie Ingredients  300mls of water or coconut water  One piece of pineapple  ½ a frozen banana  1 table spoon of avocado  1 generous handful of spinach or kale

Method Place all ingredients into a blender and blend until desired consistency is reached.

Nutritious meal ideas

Breakfast Recipes

Tahini, cinnamon and pepita porridge

Ingredients

 Rolled oats (about a cup adjust for your own energy needs)

 1 tablespoon of hulled tahini

 One and a ½ cups of boiling water

 ½ cup of almond milk (or milk of your choice)

 1 teaspoon of cinnamon

 1 teaspoon of pepitas (pumpkin seeds)

 1 teaspoon of honey optional)

Method

Place oats in a small saucepan and pour boiling water over, enough to submerge and stir. Leave on a low heat for 7-10 minutes stirring occasionally. Once the oats have absorbed most of the water and have expanded, add the almond milk, tahini, cinnamon and honey and mix. Take the porridge off the heat and add the pepitas. Pour over additional almond milk if you wish to cool it down.

Breakfast Shakshuka- serves two people prep time: 10 cook time: 15

Ingredients  any 3 or 4 vegetables of your preference) I used  Zucchini

 Capsicum

 Baby spinach

 Sweet potato (mine was pre-roasted)

 Half an onion

 A clove of garlic

 Half a cup of chicken/vegetable stock or bone broth)  Half a cup of tomato puree

 4 eggs

Method

Heat a medium size fry pan with a table spoon of the oil of your choice, ghee or coconut oil would be best. Sauté the onion for 1 minute then add all the other vegetables (expect baby spinach) and sauté for 2-3 minutes.

Stir through stock and tomato puree. Make little holes in-between the vegetables to crack the eggs in. Cover the eggs in the sauce and let them poach for about 10 minutes or until the egg whites look cooked.

Lunch or Dinner Recipes

Almond butter chicken satay stir fry with cauliflower and broccoli rice

Ingredients for the rice

 ½ head of broccoli

 ½ head of cauliflower

 PTO recipe CONT.

Ingredients for the stir fry

 500g chicken breast cut in strips

 1 medium onion sliced

 1 knob of ginger diced

 2 cloves of garlic diced

 2 table spoons of almond butter

 1 can of coconut milk

 1 table spoon of coconut oil

 2 tablespoons of tamari

 2 bok choys

 ½ red capsicum

 8 Snow peas

 1 medium carrot

Method

Place broccoli and cauliflower into a food processor and pulse until the vegetables become crumbly. Place the vegetable rice in a steamer and lightly steam for 30 seconds /1 minute then transfer to a bowl to stop in from cooking further.

In a large saucepan heat a table spoon of coconut oil on a medium to high heat. Add the onion and sauté for one minute then add the chicken, ginger and garlic and constantly toss. After about 2 minutes, add all the vegetables expect the bok choy and continue to sauté for a further 2-3 minutes. Mix through the almond butter, tamari and coconut milk. Dish up the vegetable rice into a bowl and top with the chicken stir fry.

Roasted vegetable salad with haloumi and quinoa Ingredients Sweet potato Baby spinach Brussel sprouts Quinoa Zucchini Asparagus Parsnip olive oil Haloumi Salt and pepper

Method

Preheat the oven at 180 degrees. Cut up all the vegetables and place on a baking tray lined with baking paper (you can either bake them dry or lightly coat with coconut oil). While the vegetables are roasting rinse and cook the quinoa then set aside. After the vegetables have been roasting for about half an hour, begin to grill the haloumi and the asparagus in a grill pan on a medium heat. Let all the ingredients cool for 5-10 minutes then toss through the baby spinach and coat with olive oil and salt and pepper as desired.

Rainbow salad with baked fish

Ingredients

Fish of your choice (salmon, 1 small carrot barramundi, mackerel)

½ green apple Feta 50g 1 small beetroot Lemon wedge

The stem of a broccoli 1 tablespoon of olive oil

Method

While baking the fish of your choice prepare the salad. Wash dry and grate the apple, beetroot, broccoli stem and carrot into a bowl, mix through the feta and dress with lemon juice and olive oil. Plate up the fish and serve with the salad.