By Ramya Megna


This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.




Serves 4

  • one large eggplant, cut into 2cm chunks
  • 6 small potatoes, boiled, quartered and peeled
  • handful of cherry tomatoes, halved
  • 2 cloves garlic, peeled and sliced
  • 2 jalapenos, deseeded and diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin seeds
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon powdered ginger
  • 1/4 lemon
  • 2 teaspoons chopped mint (optional)
  • sea salt and black pepper, to taste


Heat the oil in a heavy skillet over a medium-high heat. Add the cumin seeds. When they start to darken add the eggplant and garlic. Sprinkle with salt. Sauté until the garlic starts to colour. 

Add the potatoes and peppers. Sauté until the potato and eggplant are golden, the eggplant soft, and the peppers are browned in spots, about 10 minutes. Add the spices and cook for one minute.

Add the tomatoes, and squeeze the 1/4 lemon over the pan. Cook until the tomatoes give off their juices but still have some shape. You can add a couple of tablespoons of water or stock to accelerate this. Stir in the mint. Serve immediately with a basic roast chicken or baked fish.




Serves 4

  • 1tablespoon olive oil divided
  • large zucchini or 3-4 yellow squash halved and thinly sliced 
  • 300g trimmed green beans cut into bite-sized pieces
  • salt and pepper to taste
  • pinch red chili flakes
  • 1/4cup thinly sliced green onions
  • tablespoons lemon juice
  • 1/4cup crumbled feta or shredded parmesan (optional garnish)
  • red chili flakes(optional)

Heat a large skillet over medium-high heat and drizzle the olive oil. Add zucchini, green beans, salt and pepper to the pan.

Sauté, stirring frequently, until vegetables become bright green and crisp-tender, about 7-9 minutes.

Remove from heat and stir in scallions, lemon juice and garnish with cheese and red chili flakes to serve.



Serves 4-5

  • 1 tablespoon olive oil
  • 4x150g white fish fillets
  • 200g cherry tomatoes, halved
  • 2 garlic cloves, crushed
  • 1 cup baby spinach
  • 3 spring onions, trimmed, sliced
  • 2 tablespoons fresh lemon juice
  • Salt & ground black pepper, to taste


Heat 1/2 the olive oil in a large frying pan over medium-high heat. Add 1/2 the fish fillets and cook for 3-4 minutes on each side or until the fish is just cooked and flakes easily when tested with a fork. Remove the fish from the pan, cover with foil and set aside. Repeat with remaining olive oil and fish.

Increase heat to high and add tomatoes and garlic to frying pan. Cook, tossing constantly, for 2-3 minutes or until the tomatoes are softened slightly. Add the spinach and toss constantly for a further minute or until just wilted. Add the spring onions and lemon juice to the pan, toss until combined. Season well with salt and pepper.

Serve with the lemon wedges. You may wish to have rice or quinoa with the fish.



Serves 4

  • 4 medium carrots, peeled, grated
  • 1/2 red onion, thinly sliced
  • 2 tablespoons currants
  • 1/4 cup chopped flat-leaf parsley


  • 1/3 cup lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • freshly ground black pepper

Gently toss together carrot, onion, currants and parsley.

In a separate bowl, whisk together remaining ingredients. Just before serving, toss dressing through carrot salad.

A beautiful salad with a nice piece of beef or lamb cooked on the bbq.




Serves 4

  • Olive oil cooking spray
  • 250g zucchini (and or yellow squash) , thinly sliced
  • 370g eggplant, trimmed, thinly sliced
  • 1 1/3 cups tomato pasta sauce
  • 1 cup grated mozzarella cheese

Heat a non-stick frying pan over medium heat. Spray both sides of zucchini and eggplant slices with oil. Cook, in batches, for 2 minutes each side or until lightly browned and soft. Transfer to a plate. Preheat grill on medium-high.

Layer one-third of the eggplant, zucchini, sauce and cheese in a greased 4cm-deep, 4 cup-capacity, flame-proof dish. Repeat with remaining eggplant, zucchini, pasta sauce and cheese.

Grill for 5 minutes or until cheese is melted and lightly browned. Serve.




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By Ramya Megna


This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.



Serves 4

  • 3 sweet potatoes (about 240g each)
  • 3 tablespoons olive oil
  • 2 tablespoons hulled tahini
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • pinch of cayenne pepper (optional)
  • sea salt and black pepper to taste

Preheat oven to 180 degrees. Line a tray with baking paper.

Prick the sweet potatoes with a fork a few times, place on the prepared tray and roast for 50 minutes until tender. Set aside until cool enough to handle, then peel away the skin and discard. Use a potato masher to mash the sweet potatoes until smooth.

Place the sweet potato mash, olive oil, tahini, lemon juice, garlic, cumin and cayenne pepper in a food processor and blend until smooth and creamy. Season with salt and pepper. If the hummus is too thick, mix in a little cold water.



Serves 6

  • 5 cups white spelt flour
  • 5 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 2 eggs
  • 1 cup milk
  • 1/2 cup grated cheddar
  • 1/2 cup finely grated parmesan
  • 2 tablespoons chopped chives
  • 3 corn cobs, kernals sliced
  • Sea salt and black pepper to taste
  • 2 tablespoons olive oil

Place the flour, baking powder and baking soda in a big bowl. Break the eggs on top and add the milk. Mix until really smooth, using a whisk. Add the cheeses, chives, corn, salt and pepper and whisk to combine.

Heat 2 teaspoons of the oil in a large non-stick frying pan over medium heat. Using a ladle or a cup, add about 1/3 cup of the mixture to the pan for each fritter. Cook for 2-3 minutes each side or until they're puffy, golden and cooked through, using a turner to flip them. Add more oil as you need to.


Serves 4-5

  • 6 eggs
  • 2 tablespoons coconut flour
  • 1 teaspoon baking powder
  • 1 tablespoon tamari or soy sauce
  • 1/2 teaspoon toasted sesame oil
  • 150g green cabbage, finely shredded
  • 2 spring onions, thinly sliced (keep the white and green parts separate)
  • sea salt and black pepper
  • 3 tablespoons coconut oil

Whisk the eggs, coconut flour, baking powder, tamari and sesame oil in a bowl until there are no lumps. Add the cabbage, spring onion whites and mix well to combine. Season with salt and pepper.

Place a large non-stick fry pan over medium heat and add half the oil. Ladle in 1 heaped tablespoon of batter for each pancake and spread out gently with the back of a spoon (cook 4 pancakes at a time). Cook for 1.5-2 mins on each side until the tops dry out and the bottoms start to brown. Flip and cook for an additional 1.5-2 mins. Repeat with the remaining batter.

Serve with a drizzle of tamari or teriyaki sauce and sprinkle with the green onions.



Serves 6

  • 900g beef mince and/or veal mince
  • 1-2 teaspoons olive oil
  • 1 medium onion, finely diced
  • 200g mushrooms, finely diced
  • 2 carrots, grated or finely diced
  • 4 eggs, lightly beaten
  • 1/3 cup coconut flour
  • 2 teaspoons salt
  • 2 teaspoons pepper
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1/4 teaspoon grated nutmeg

Preheat oven to 190 degrees.

Heat a pan on medium heat, add the oil and fry the onions and mushrooms until the onions are translucent and some of the liquid has cooked out of the mushrooms. Set aside to cool.

Place the mince meat in a large bowl, add the carrots, mushroom/onion mixture, beaten eggs, coconut flour and all the spices. Use your hands to combine it well but do not overmix.

Fill 18 regular size muffin tins to the top with the meatloaf mixture. (Greasing the tins may be a good idea if the meat you’re using is fairly lean)

Cook for 20-25 minutes and allow to cool and use a knife to loosen meatloaves from sides of the pan before removing.



Serves 4

  • 500 grams chicken breast or thigh, skinless
  • 1 capsicum
  • 1-2 cloves garlic - adjust depending on size of cloves
  • 2-3 teaspoons curry powder 
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon honey
  • 1 tablespoon poppy seeds 
  • 1 tablespoon chilli flakes 
  • 1 handful coriander - fresh,
  • coconut oil for frying

In a cup or small bowl, combine the curry powder, turmeric, cumin, salt, pepper, garlic and honey. Add 2-3 tablespoons of water and stir until you have a smooth thin paste.

Dice the chicken into chunks, roughly about 2 cm cubes. Slice the capsicum into thin strips.

Heat a fry pan to a high heat and add a tablespoon of coconut oil. Add the chicken to the pan and cook for a few minutes until sealed, then reduce to a medium heat and add the capsicum and pour over your spice paste.

Continue to cook for a further 5-8 minutes until the chicken is cooked through. If the sauce dries up too much, just add a touch of water.

Remove from heat, scatter over the coriander, poppy seeds and chilli and serve immediately with a side of veggies, quinoa and/or rice.



 Makes Six Patties

  • 2 cans (180g each) wild alaskan pink salmon, drained
  • 1/2 shallot, minced
  • 1 egg
  • 1/4 cup panko breadcrumbs
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon smoked paprika
  • Salt & pepper
  • 1 tablespoon fresh parsley, chopped
  • 2 tablespoons coconut oil, divided


  • 3 cups okra
  • 5 tablespoons coconut oil, melted
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

To make the Okra: Preheat the oven to 200 degrees. Mix together all ingredients except okra. Place okra on a baking sheet and toss in oil mixture. Roast for 30-40 minutes.

For salmon patties: Place all ingredients besides coconut oil in a large bowl. Mix very well. Heat coconut oil in a non-stick skillet (1 tablespoon at a time). Once oil is hot, form salmon mixture into about 1/4 cup sized patties and cook about 4-5 minutes per side.



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By Ramya Megna


This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.



 Serves 4

  • 2 large sweet potatoes
  • 2 portions salmon, no skin
  • 1 spring onion
  • Few sprigs dill and parsley (any fresh herbs will work well)
  • 1 red chilli
  • Salt and pepper
  • 1 tablespoon lemon infused olive oil (use lemon zest and plain olive oil if you don't have it)
  • Good squeeze fresh lemon
  • 1 tablespoon chopped capers

    Boil potato and steam fish on top.

    Mash everything together and form into patties. Bake at 180C on a parchment-lined baking tray. Spray the patties with some coconut oil and bake until golden - remember everything is cooked so it’s just about getting a little colour!



    Serves 4

    • 1 cup dry quinoa
    • 3/4 cups cherry tomatoes, halved
    • 1 can chickpeas, drained and rinsed well
    • 1 tablespoon olive oil
    • 1 head garlic
    • salt and pepper
    • 1 tablespoon balsamic vinegar
    • 1/4 cup chopped chives

    Preheat oven to 190°C. Toss the tomatoes and chickpeas in olive oil and a generous sprinkle of salt and pepper. Transfer to a parchment-lined baking sheet (may need two trays so that they don't overlap). Break the head of garlic into cloves and nestle them in between the tomatoes and chickpeas. Roast for 15-25 mins until the tomatoes are browning and collapsing and the chickpeas are crispy.

    In the meantime, cook the quinoa as per the package and allow to rest for 10 minutes after cooking.

    Once tomatoes and chickpeas are cooked, remove the garlic cloves or if you like it more garlicky, then squeeze the cloves into the dish.

    In a large mixing bowl, combine the cooked quinoa with the tomatoes, chickpeas, vinegar and chives. Mix well and season to taste. You may like to drizzle more olive oil or add additional herbs.

    Can be served as a salad on it's own or as an addition to any protein.


     Serves 8

    • 1 fancy lettuce, washed, dried, shredded
    • 3 carrots, peeled, grated
    • 5 green onions, thinly sliced
    • 1 cup whole-egg mayonnaise
    • 2 large lemons, rind finely grated, juiced

    Place lettuce, carrot, celery and onions in a large bowl. Toss to combine.

    Whisk together mayonnaise, 1 teaspoon lemon rind, 1/2 cup lemon juice in a bowl. Season with salt and pepper. Spoon mayonnaise dressing over salad and toss gently to combine. Serve.



    Serves 6

  • 500g beef mince
  • 1 medium brown onion
  • 3 clove garlic
  • 2 tablespoons chili powder
  • 1 tablespoon dried oregano
  • 5 teaspoons ground cumin
  • 3 cups pumpkin, diced
  • 1 can black beans, drained and rinsed
  • 1 can diced tomatoes
  • 400ml low-sodium beef broth
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 small bunch coriander, chopped
  • 1 cup spinach, shredded
  • Cook beef in a large Dutch oven over medium-high heat 8 minutes or until beef crumbles and is no longer pink. Remove with a slotted spoon. Cook onion and garlic for 7 minutes. Stir in chili powder, oregano and cumin and cook 1 more minute. Stir in pumpkin and the remaining ingredients.

    Bring to a boil; reduce heat to low and simmer 20 to 25 minutes or until pumpkin is tender. Stir in cilantro and spinach, season to taste with salt and pepper.

    Serve in tacos or with rice.


    Serves 4-6

    2 tablespoons coconut oil
    1 cup sliced shallots (or onion)
    1-2 tablespoons green curry paste, or to taste
    1 can coconut milk (full fat)
    6 medium zucchini, loosely chopped (5 cups)
    1 cup water, plus more if needed
    juice of one lime
    cooked brown rice (or other grain)


      Heat the coconut oil in a large saucepan over medium-high heat, stir in the shallots and a couple generous pinches of salt, and sauté until soft. Stir in the green curry paste along with a dollop of cream from the top of the coconut milk. Stir well, and sauté for another minute or so, until fragrant. Stir in the zucchini with another couple of pinches of salt, and sauté, being careful not to brown, until the zucchini is tender 5-7 minutes, or so. Add the remaining coconut milk and the water, let everything come up to a simmer, and remove from heat. Season the soup with the juice of lime, and salt to taste. Serve over a scoop of brown rice



    • Read more


      By Ramya Megna


       This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin.


       Serves 8

      • 1 bunch green onions, thinly sliced
      • 1 cup grated Parmesan cheese
      • 2 tablespoons all purpose flour
      • 1 tablespoon chopped fresh thyme
      • 5 teaspoons salt
      • pinch ground black pepper
      • 700 g potatoes, peeled and sliced into 1cm thick rounds
      • 300g yellow squash, sliced into 1cm thick rounds
      • 6 teaspoons olive oil

      Preheat oven to 180°C. Butter two 8-inch-diameter cake pans. Toss green onions, cheese, flour, thyme, salt and pepper in medium bowl to blend.

      Layer 1/6 of potatoes in circles in bottom of 1 prepared pan, overlapping slightly. Layer 1/4 of squash in circles atop potatoes. Drizzle with 1 teaspoon oil. Sprinkle with 1/6 of cheese mixture. Repeat two more layers, finishing up with 1/6 of the cheese mixture and press gently to flatten.

      Repeat procedure with second cake pan and remaining potatoes, squash, oil, and cheese mixture.

      Cover pans with foil. Bake until potatoes are almost tender, about 40 minutes. Remove foil; bake uncovered until tortes begin to brown and potatoes are tender, about 25 minutes longer. 




       Serves 3-4

    • 1 punnet (250g) cherry tomatoes, sliced in half
    • 2 tablespoons olive oil
    • 300g green beans, trimmed
    • 1 Tablespoon balsamic vinegar
    • 1/2 cup toasted slivered almonds

    • Preheat oven to 180°C. Place tomatoes on a baking tray. Drizzle with 1 tablespoon oil, season, and roast 5-6 minutes until starting to wilt.

      Meanwhile, blanch beans in boiling salted water for 2 minutes until tender. Drain, refresh and pat dry.

      Combine vinegar and remaining oil in a bowl. Season. Add tomatoes and any tray juices, beans and nuts and toss well.

      A really nice refreshing salad to have with fish.


      Serves 4-6

      • 1 tablespoon olive oil
      • 6 chicken thighs, skin on
      • 1 tablespoon seasoning of choice (or see below for a recipe)
      • 1/2 teaspoon salt
      • 1/2 teaspoon black pepper
      • 2 tablespoons butter
      • 250g mushrooms
      • 1 cup sliced onion
      • 1 garlic cloves, minced
      • 2 tablespoons all-purpose flour
      • 2 tablespoons tomato paste
      • 2 cups chicken stock
      • 2 tablespoons fresh rosemary leaves, chopped


      • 2.5 tablespoons paprika
      • 1 tablespoon black pepper
      • 1 tablespoon onion powder
      • 1 tablespoon cayenne pepper
      • 1 tablespoon dried oregano
      • 1 tablespoon dried thyme
      • 2 tablespoons salt
      • 2 tablespoons garlic powder 

      To make the seasoning, combine all the ingredients in a glass jar and mix well. This can be stored in a dry cupboard for 6 months.

      Set a 10-inch, straight-sided sauté pan over medium-high heat and add the oil.

      Season the chicken thighs with the seasoning mix, salt and pepper. Place the chicken, skin side down in the pan and sear until golden brown, about 3 to 4 minutes. Turn the chicken over and sear on the second side for another 3 to 4 minutes. Remove the chicken from the pan and add the butter and mushrooms. Saute the mushrooms, stirring occasionally, until browned and most of the liquid has evaporated, about 4 to 5 minutes. Add the onions and garlic to the pan and saute for 3 to 4 minutes. Sprinkle the flour into the pan and cook, stirring often to make a light brown roux, about 4 to 5 minutes. Add the tomato paste, stock and rosemary to the pan, bring to a boil and reduce to a simmer. Return the chicken to the pan, skin side down and cook the chicken for 30 minutes. Turn the chicken over and cook until the meat is very tender, about 30 minutes.



      Serves 1-2

      • 1 small-medium broccoli head, stem removed
      • 2 medium/large eggs
      • 1 teaspoon garlic powder
      • 1 tablespoon dried Italian herbs
      • Salt and pepper, to taste
      • **Optional: ⅓ - ½ cup all purpose flour, gluten free if preferred, adding in a little at a time if needed to help bind mixture together.


      • 1/2 cup tomato paste
      • vegetables of choice
      • sprinkle sea salt

      Preheat oven to 180ºC and line a large baking tray or round pizza tray with parchment paper or a sprinkling of flour. Set aside.

      Roughly chop broccoli into smaller chunks. Add to a high speed food processor, blend on high until broccoli resembles crumb. Transfer to a mixing bowl.

      Add eggs, garlic, herbs, salt and pepper, mix until well combined.

      Pour mixture onto prepared base, gently spread it out with the back of a spoon until desired size and thickness, approx.

      Bake for 25-30 minutes or until lightly golden and the edges have begun to crisp up.

      Remove and let cool for 5 minutes.

      Add toppings and any other desired toppings to the pizza base. Sprinkle over Himalayan pink salt to taste.

      Return to oven and cook for a further 10-15 minutes or until toppings are cooked and cheese has completely melted.

      Remove, slice and serve immediately!



       Serves 4

      • 500ml (2 cups) vegetable stock
      • 500g carrots, coarsely chopped
      • 100g roasted hazelnuts, plus extra, coarsely chopped, to serve
      • 1 onion, diced
      • 2 garlic cloves
      • Juice of 2 lemons, or to taste
      • 1 tablespoon Sherry vinegar, or to taste
      • coarsely chopped flat-leaf parsley and mint, and extra-virgin olive oil (to serve) 

      Process stock, carrots, hazelnuts, onion, garlic, lemon juice and vinegar in a blender until very smooth, season generously to taste and refrigerate until chilled (30 minutes).

      To serve, scatter with herbs and extra hazelnuts, and drizzle with extra-virgin olive oil.

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      By Ramya Megna



      This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.




      Serves 4

      • 2 tablespoons oil, divided
      • 2 cups broccoli
      • 500g boneless skinless chicken breasts, cut into 1 inch pieces
      • 4 cloves garlic, minced
      • ¼ cup low sodium soy sauce / tamari
      • ¼ cup water
      • ¼ cup honey
      • 1 teaspoon sesame oil
      • 2 teaspoons cornstarch / arrowroot powder
      • salt and pepper to taste
      • sesame seeds for garnish, if desired

      Heat 1 tablespoon of oil in a large pan. Add in the broccoli and sauté until tender and caramelized, 4-5 minutes. Remove from the pan and set aside.

      Add the remaining tablespoon of oil to the same pan. Cook chicken in two batches to ensure it gets crispy and caramelized on the outside.

      Add the garlic and cook for an additional minute.

      Meanwhile in a small bowl combine soy sauce / tamari, water, honey and sesame oil.

      Add the sauce to the pan along with the broccoli.

      In a small bowl mix the cornstarch / arrowroot powder with a tablespoon of cold water. Slowly whisk in the cornstarch mixture into the sauce. Simmer until the sauce has thickened, 1-2 minutes.

      Season with salt and pepper and serve immediately with sesame seeds for garnish, if desired.



      Serves 4 

      • ⅔ cup (110g) quinoa, uncooked
      • 350ml chicken stock, salt-reduced
      • 1 tablespoon coconut oil
      • 1 onion, finely chopped
      • 2 garlic cloves, minced
      • 1 teaspoon ground cumin
      • 250g chicken mince
      • 1 medium zucchini, trimmed, grated
      • 2 tablespoons pine nuts, toasted
      • 2 tablespoons fresh parsley, chopped
      • 75g low-fat, salt-reduced feta cheese
      • 2 capsicums, halved lengthways, seeded

      Preheat the oven to 180°C and line an ovenproof baking dish with baking paper.

      Rinse the quinoa well under cold running water until the water runs clear. Bring the quinoa and the chicken stock to the boil in a small saucepan over high heat, stirring occasionally. Reduce the heat to low and simmer, covered, for 10–12 minutes or until the liquid has been absorbed and the quinoa is tender. Set aside to cool.

      Heat the coconut oil in a large fry pan over medium heat. Add the onion and cook for 3-4 minutes until the onion is soft and translucent, stirring occasionally. Add the garlic and cumin and cook for 1 minute until fragrant, stirring frequently. 

      Add the chicken mince and cook for 10 minutes or until browned, stirring frequently with a wooden spoon to break the mince up. Add the zucchini and cook for 2-3 minutes, stirring occasionally. Remove from the heat and set aside to cool slightly.

      Place the chicken mixture, quinoa, pinenuts, parsley, tomato and feta in a mixing bowl. Season with salt and pepper, if desired, and mix until well combined. 

      Spoon the chicken and quinoa mixture into the capsicum halves and place in the lined baking dish. Cover the dish with aluminium foil and bake in the oven for 20 minutes. Remove the foil and bake for a further 15-20 minutes or until the capsicums are tender and the filling is hot.



      Serves 4

      • 8 large chard leaves
      • 500g beef mince
      • ½ cup crumbled feta cheese
      • ½ cup minced onion
      • ¼ cup dried currants
      • ¼ cup pine nuts, toasted
      • 2 teaspoons chopped fresh oregano or ¾ teaspoon dry
      • ½ teaspoon salt
      • ½ teaspoon pepper
      • 1 pinch allspice
      • 420g can tomato sauce, divided
      • 1/2 cup shredded cheddar cheese


      Bring a large pot of lightly salted water to a boil. Set a bowl of ice water next to the pot. Cut stems of chard stalks off at the base of each leaf, leaving center rib intact. Blanch chard leaves in boiling water until soft and flexible but not so tender that they will tear, about 1 minute. Shock the chard in the ice bath and then dry with paper towels.

      Meanwhile, preheat oven to 180 degrees. Gently knead beef, feta, onions, currants, pine nuts, oregano, salt, pepper and allspice in a large bowl until combined. Divide into 8 even portions and shape into miniature loaf shapes.

      Coat a baking dish with cooking spray. Spread ½ cup tomato sauce in the bottom of the baking dish.

      Lay chard leaf on work surface. Place portion of meat mixture widthwise, toward one end of the chard leaf. Wrap the meat up with the chard leaf by tucking in sides and rolling up into a tight little bundle. Place seam side down in the baking dish. Repeat with the remaining chard and filling. Pour the remaining tomato sauce on top of the chard rolls. Cover with a layer of parchment and a layer of foil.

      Transfer to the oven and bake until the beef mixture is heated through about 40 minutes. Remove foil and sprinkle with cheddar. Return to the oven and bake until cheese is melted, 4 to 5 minutes longer. Remove from the oven, and let rest 10 minutes before serving.




      Serves 4

      • 700g sweet potato, peeled and cut into large chunks
      • 1 tablespoon olive oil
      • 70g feta cheese, roughly crumbled
      • 50g toasted pine nuts


      • 4 spring onions, finely chopped
      • ½ small bunch parsley, chopped
      • 2 tablespoons olive oil
      • 2 tablespoons honey
      • 5 tablespoons white wine vinegar

      Heat oven to 200C. Toss the sweet potato with the oil and some seasoning. Spread on a parchment-lined baking tray and roast for 30-35 mins until tender. Cool to room temperature.

      Whisk the dressing ingredients with a little more seasoning. Pile the potato onto a serving platter and drizzle over the dressing. Scatter over the feta and nuts, and very gently toss with your hands so you don’t break up the potato.

      Great salad for a bbq.



       Serves 3-4

      • 1 tablespoons olive oil
      • 1/2 small onion, diced
      • 1 1/2 cups halved and sliced mushrooms
      • 1/2 large carrot, grated
      • 500g boneless, skinless chicken breasts (chopped to bite sized pieces)
      • 5 cups uncooked basmati rice
      • 1 to 2 teaspoons curry powder (mild - hot depending on preference)
      • 1/2 small fresh red chilli, stemmed, seeded and finely chopped
      • 1 cardamom pods, crushed
      • Small pinch saffron
      • 1 cm piece fresh ginger root, peeled and grated
      • 2 cups no-salt-added chicken broth (may substitute vegetable broth)
      • 1 teaspoon sea salt
      • 5 cups fresh spinach leaves
      • 1/3 cup roasted cashews (optional)
      • Large handful chopped cilantro leaves
      • Large handful chopped mint leaves


      Combine the oil, onion, chicken, mushrooms and carrot in a pot. Cook uncovered over medium-high heat for 8 to 10 minutes, stirring occasionally and taking care not to let the vegetables burn, until the chicken is cooked through and the vegetables are a deep brown colour, caramelized and aromatic.

      Stir in the rice, curry powder, chilli, cardamom, saffron and ginger; cook for 1 minute, stirring to coat the rice with the oil. Add the broth and the salt to taste. Cover and cook for 15-20 minutes until the rice is cooked and majority of the liquid has been absorbed.

      Taste the mixture and adjust the seasoning. Stir in the spinach, return the pan to the heat and cook uncovered for 3 to 5 minutes, stirring occasionally, until any remaining liquid is almost completely absorbed and the spinach is wilted.

      Remove from the heat and let stand for 5 to 10 minutes.

      Taste, and adjust the seasoning. Stir in the cashews, if using, and the chopped herbs. Serve immediately.



      Read more


      By Ramya Megna



      This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.



      Serves 4

      Note: chicken needs to be marinated for a minimum of 30 mins.  

      • 2 large boneless, skinless chicken breasts, cut into bite-sized pieces
      • 3 tablespoons low sodium soy sauce
      • 2 tablespoons rice wine vinegar
      • salt and pepper
      • Olive oil
      • 2 cups green beans, trimmed and cut into bite sized pieces
      • Honey Lemon Sauce (see below)

      Honey-lemon Sauce

      • 3/4 cup chicken stock
      • Juice and zest from 1 large lemon
      • 1/4 cup honey (or more/less to taste)
      • 2 tablespoons cornstarch / arrowroot powder
      • 1/4 teaspoon ground ginger
      • 1/2 teaspoon red pepper flakes
      • 1 garlic clove, minced

      Combine the chicken, soy sauce and rice wine vinegar in a large zip-top bag, and toss until the chicken is evenly coated. Refrigerate for at least 30 minutes, or up to 8 hours. (If no time to marinate, just toss the chicken, soy sauce and vinegar in a small bowl and let sit while you prep the rest of the recipe).

      In a small bowl, whisk the sauce ingredients together until combined. Set aside.

      Heat a tablespoon of oil in a large pan over medium-high heat. Add green beans and season with a pinch of salt. Stir and cook for 3-4 minutes, until beans are bright green but still crisp. Transfer to a large plate or bowl and set aside.

      Add another tablespoon of oil to the skillet over medium-high heat. Pour the chicken from the bag into the hot pan. Season the chicken with a pinch of salt and pepper.

      Add the chicken and saute for 5-7 minutes or until cooked through and no longer pink, stirring and turning the chicken occasionally for even browning. Using a slotted spoon, add the chicken to the plate with the green beans.

      Pour the whisked honey lemon sauce into the empty saute pan. Cook over medium-high heat for 2-3 minutes, or until the sauce reaches a low boil and thickens. Taste and adjust seasonings to your liking (salt, pepper, honey, lemon).

       Add the chicken and green beans back into the pan and toss until evenly coated with the sauce. Remove from heat and serve immediately, topped with green onions and sesame seeds, if desired. Can be served over steamed rice, or on it’s own.



      Serves 4

      • 3 cups dried spiral pasta, uncooked
      • 3 large corn cobs, husks and silk removed
      • 2 capsicums, seeded and quartered
      • 1 medium red onion, cut into wedges
      • 2 tablespoons olive oil
      • 1 cup fresh coriander, chopped
      • 1/3 cup lime juice
      • 1 long red chilli, thinly sliced (optional)

      Cook the pasta as required, drain and set aside.

      Meanwhile, heat a chargrill or bbq on high. Place corn, capsicum and onion in a bowl. Drizzle with oil. Cook the corn for 10 minutes, turning until browned. Cook the capsicum and onion for 5 minutes. Place the capsicum in a snap-lock bag. Set aside for 5 minutes. Peel and discard skins. Thickly slice.

      Cut the kernels from cobs, add to the pasta together with the capsicum, onion, coriander, lime juice and chilli if using. Season with salt and pepper and serve.




      Serves 4

      • 450g chicken mince
      • tablespoon tamari
      • 1 teaspoon minced garlic
      • 2 teaspoons minced ginger
      • 1 cup brown rice
      • 1 cup water
      • lettuce leaves
      • 1 cup shredded carrots
      • 1 cup sliced red capsicum


      • 1/3 cup tamari
      • 1/3 cup water
      • 3 tablespoons fresh lemon juice
      • 2 teaspoons minced garlic
      • 1 teaspoon minced fresh ginger
      • 1 teaspoon coconut sugar
      • Salt and pepper, to taste

      In a medium bowl, mix together minced chicken, 1 tablespoon tamari, 1 teaspoon minced garlic and 2 teaspoons ginger. Form into 16 or so meatballs and roll into ovals. Cover and refrigerate.

      In a medium saucepan over medium heat, combine rice with 2 cups water. Bring to a boil, reduce heat and simmer for 20 minutes, or until rice is tender.

      Preheat the grill. Arrange rice, lettuce leaves, carrots, and red peppers onto a serving platter or place each into a small bowl. In a medium bowl, mix together 1/3 cup soy sauce, 1/3 cup water, lemon juice, 2 teaspoons garlic, 1 tablespoon ginger, and sugar. Divide into 4 small dipping bowls.

      Grill the meatballs for 10 to 12 minutes, turning occasionally to brown all sides.

      To eat, place a leaf of lettuce onto the palm of your hand, spoon on a little rice, then a meat ball, and a few of the vegetables. Roll up and dip in dipping sauce or spoon sauce over.




      Serves 2

      • 1 cup raw corn kernals
      • 1 zucchini, diced
      • 1/2 red onion, diced
      • 1/2 teaspoon ground cumin
      • 1 tablespoon olive oil
      • 4 small tortillas
      • shredded cheddar

      Heat a pan on medium heat with olive oil and cook the corn, zucchini and onion until soft. Add the cumin and cook for a further couple of minutes.

      Heat a sandwich press. Spread the vegetable mix on the tortillas. Top with the shredded cheddar, fold in half and cook until browned and crispy.




      Serves 4

      • 1 tablespoon dried oregano
      • 1 tablespoon dried mint
      • 1 tablespoon sumac
      • 1 tablespoon cracked black pepper
      • 4 x 180g tuna steaks
      • 1/3 cup (80ml) extra virgin olive oil, plus extra to brush
      • 1 telegraph cucumber, halved lengthways, seeds removed, thinly sliced
      • 1 cup torn fresh mint
      • 1 cup coriander leaves
      • 2 tablespoons toasted slivered almonds
      • 80g marinated goat's cheese, drained
      • 1 tablespoon lemon juice, plus wedges to serve
      • 400g can cannellini beans, rinsed, drained (optional)
      • 1/4 cup (60ml) pomegranate molasses (optional)


      Combine dried herbs and spices in a bowl. Brush tuna with oil and season with salt, then coat with the sumac mixture. Set aside.

      Place cucumber in a bowl with mint, coriander, almonds and goat's cheese. Add lemon juice and 2 tablespoons olive oil, then season and toss to combine. Set aside.

      (Optional step) Combine cannellini beans with 1 tablespoon oil and 1 tablespoon pomegranate molasses in a small saucepan. Stir over low heat to warm through.

      Meanwhile, heat remaining 1 tablespoon oil in a large frypan over medium-high heat and cook tuna for 1 1/2 minutes each side or until seared but still rare in the middle.

      Divide bean mixture among 4 plates and place tuna on top. Drizzle over remaining 2 tablespoons pomegranate molasses and serve with lemon wedges.



      Read more


      By Ramya Megna


      This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.



       Serves 4

      • 500 grams lean mince. Try pork chicken or turkey
      • 1 small can sliced bamboo shoots – optional
      • 1 small can water chestnuts – optional
      • 2 tablespoons coconut oil
      • 1 medium onion diced
      • 2 whole spring onions sliced thinly plus one extra spring onion to garnish
      • 1 teaspoon minced ginger
      • 1 teaspoon minced garlic
      • 1 small carrot, diced or grated
      • 1/8 cup Chinese cooking wine or water
      • 1/4 cup soy sauce or tamari
      • 2 tablespoons honey
      • 1/4 cup water
      • 1 tablespoon arrowroot powder or cornflour
      • 4 whole lettuce cups


      Remove your lettuce cups from the lettuce, keeping them whole. Place in a bowl of cold water while you are making the san choy bow. 

      Open the cans of bamboo shoots and water chestnuts and drain the water. Set aside. Slice the 2 whole spring onions, onion and dice the carrot finely. Set aside. Grate your ginger and garlic and set aside.

      In a large pan, on high heat put the oil and let the oil heat.

      When hot, place the onion, carrot and spring onion in the pan and cook until light brown stirring frequently. Add the minced garlic and ginger and continue to stir. Add the mince meat to the pan, breaking it up with a fork or knife to ensure it cooks evenly. You may need to add more oil to the pan to prevent the meat from sticking to the pan. Continue to stir and cook until meat browns. Add the Chinese rice wine. This is to deglaze the pan. Quickly using your wooden spoon, scrape the bottom of the pan to lift up all the delicious caramelised flavours from the bottom of the pan. Now add the water chestnuts and bamboo shoots and continue to stir. If you find the mixture sticking to the bottom, turn the heat down to medium.

      Now it is time to add the sauce – Add the soy sauce and honey and stir. Mix the arrowroot powder into the 1/4 cup water and stir until the powder is dissolved. Pour this mixture into the pan and stir thoroughly. Your san choy bow mixture will start to thicken and go glossy. Be careful now that it doesn’t stick to the bottom of the pan.

      Your dish is ready when the meat is cooked and the sauce has thickened. If you take it too far and the sauce dries out, simple add a splash of water to the pan.

      Taste your mixture. You may find you would like it to be saltier in which case add more soy. If you find it salty, add some more honey. If you find it needs more flavour, simply add another 1/4 cup soy sauce or tamari and 2 tablespoons of honey.

      Drain the lettuce cups and remove excess moisture with a towel.

      Take the dark green section of your extra spring onion and slice very finely on the diagonal. Set aside as your garnish.

      To serve, place 1/4 of your meat mixture inside a lettuce cup, garnish with the spring onion and sprinkle with sesame seeds if you wish




      Serves 4

      • 4-6 yellow squash, sliced into 1cm pieces
      • 3 tablespoons olive oil
      • salt and pepper to taste
      • 1 cup panko crumbs
      • 1 cup grated Parmesan cheese
      • 1 teaspoon dried oregano
      • 1 teaspoon garlic powder
      • cooking spray

      Preheat oven to 220 degrees. Line 3 baking sheets with parchment paper and set aside.

      In a large mixing bowl, combine squash, olive oil, salt and pepper; mix until well combined.

      In a separate bowl, combine panko crumbs, Parmesan cheese, oregano, and garlic powder.

      Dip slices of squash in cheese mixture and coat on both sides, pressing on the coating to stick. Place the squash in a single layer on the previously prepared baking sheet.

      Lightly spray each slice with cooking spray. This will help with achieving a crunchier texture.

      Bake for 10 minutes. Remove from oven; gently flip over all the slices, lightly spray with cooking oil and bake for 8 more minutes, or until chips are golden brown. Remove from oven.




      Serves 2

      • 2 salmon fillet
      • tablespoon maple syrup
      • tablespoons whole grain mustard
      • Salt and pepper, to taste

      Sweet potato mash

      • large sweet potato
      • cloves garlic, minced
      • 1/4 cup coconut milk
      • teaspoon coconut oil
      • Salt and pepper, to taste

      Preheat oven to 200 degrees. Season salmon with salt and pepper. Combine mustard and maple syrup in a small bowl then brush half over salmon.

      Heat a bit of coconut oil in a skillet over medium high heat. Sear salmon flesh side down until a nice crust forms from the mustard (about 4-5 minutes).

      Brush with remaining sauce and transfer to a baking dish skin side down. Roast for 10-15 minutes depending on the thickness of your salmon.

      To make the mash, boil the sweet potato until soft. You can cut it into smaller pieces to make this step go faster. Heat a bit of coconut oil in a pot over medium heat, sauté the garlic until fragrant about 1 minute. Put the sweet potato in with the garlic and mash using a fork or potato masher. Pour in the coconut milk and either using an immersion blender or potato masher blend or mash until light and fluffy. Season with salt and pepper to taste.



      Serves 4

      • 800g pumpkin, peeled, seeded and cut into 3cm pieces
      • 200g green beans, top and tailed
      • 1 tablespoon honey
      • 2 tablespoons olive oil
      • Sea salt flakes


      • 1/3 cup balsamic vinegar
      • 1 tablespoon Dijon mustard
      • 1 clove garlic crushed
      • 1/4 cup extra virgin cold pressed olive oil
      • Dash of lime juice

      To make the dressing whisk all the dressing ingredients together.

      Preheat the oven to 180 C. Line the baking tray with baking paper. Place the pumpkin on the prepared tray.

      Drizzle with the olive oil, honey and salt flakes. Cover well.

      Steam the beans until bright green and then wash with cold water. Set aside to cool.

      Once the pumpkin is soft combine with the beans and the dressing.

      Add some grilled lamb or chicken to the salad or as a vegetarian option you can add chickpeas and some fetta.



      Serves 3-4

      • 3 cucumbers
      • handful raw cashews, crushed
      • handful fresh parsley or coriander
      • sprinkle chili flakes


      • 1 lemon juiced
      • 1 teaspoon tamari
      • 1 tablespoon honey
      • 2 tablespoons light coconut milk
      • ¼ teaspoon grated ginger

      Place all dressing ingredients in a jar, mix well until combined and then set aside.

      Prepare your cucumbers, by scrapping out the seeds from the middle and then slicing them.

      Top the cucumber with crushed cashews and herb of choice. Sprinkle with a little chili.

      Drizzle dressing prior to serving.


      Read more


      By Ramya Megna


      This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.



      Serves 2

      • 150g green beans, top and tailed
      • 1/2 cup oat flour
      • salt and pepper
      • 1 egg, whisk plus 1 tablespoon almond milk
      • 1/2 cup gluten free bread crumbs / rice crumbs 

      Preheat oven to 200 degrees and prepare a tray with parchment paper.

      Take the beans and shake them in a bag of oat flour, salt and pepper.

      Then dip in the egg mixture and finish off my dipping in the breadcrumbs.

      Place the beans on the prepared baking tray and bake for 20 minutes until nice and crispy.




      Serves 2

      • 3 tablespoons butter
      • 225g potatoes, peeled and cut into small cubes
      • 100g mushrooms, peeled and sliced
      • pinch of salt
      • some fresh parsley, chopped 

      Add 2 tablespoons butter to a sauté pan or skillet on medium heat. Add the potato and sauté until they turn slightly charred and light to golden brown colour. Push the potato to one side.

      Add the remaining 1 tablespoon of butter and sauté the mushroom. As soon as the mushroom is cooked, stir to combine both potato and mushroom. Add a pinch of salt and the chopped parsley. Stir to combine well. Dish out and serve immediately.



         Serves 6-8

      • Zest and juice of 1 lemon, divided
      • ½ cup sliced almonds, coarsely chopped
      • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
      • 1 tablespoon plus 2 teaspoons olive oil, divided
      • 1 teaspoon sea salt, divided
      • Freshly ground pepper to taste
      • 4 x 150g firm whit fish fillets
      • 4 teaspoons Dijon mustard
      • 2 cloves garlic, slivered
      • 400g baby spinach

      Preheat oven to 200 degrees. Prepare a tray with parchment paper

      Combine lemon zest, almonds, dill, 1 tablespoon oil, ½ teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.

      Bake the fish until opaque in the centre, about 7 to 9 minutes, depending on thickness.

      Meanwhile, heat the remaining 2 teaspoons oil in a pan over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining ½ teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach.




      Serves 4

      • 400g potatoes, quartered
      • 2 carrots, peeled and cut into sticks
      • 2 zucchini, cut into sticks
      • 2 tablespoons olive oil
      • 2 tablespoons whole-grain mustard
      • 1 bunch rosemary, chopped
      • sea salt and pepper to taste
      • 4 skinless chicken breasts

      Mix the vegetables in a bowl with the olive oil, mustard, 1 tablespoon rosemary plus salt and pepper to taste. Season the chicken with salt and pepper.

      Heat the oven to 200 degrees. Combine the chicken and vegetables in a baking dish. Toss the vegetables, turn the chicken, and continue roasting until the chicken is cooked through an additional 20 to 25 minutes.




      Serves 6


      • 6 garlic cloves
      • 2 cm piece turmeric, finely chopped, or 1 teaspoon dried ground turmeric
      • 2 teaspoon whole black peppercorns
      • 1 lemongrass stalk (white part only), finely chopped
      • 1 cup (loosely packed) coriander, coarsely chopped,
      • 1½ tablespoons fish sauce
      • 1 tablespoon coconut sugar
      • 1 tablespoon oyster sauce
      • 6 chicken thighs, bone in, skin on (about 180gm each)
      • 2 tablespoon olive oil

      Cucumber Salad:

      • 2 tablespoons lime juice
      • 5 gram piece fresh ginger, finely chopped
      • 1 garlic clove, finely chopped
      • 1-2 teaspoon honey
      • 2 teaspoons olive oil
      • 2 Lebanese cucumbers, halved lengthways, seeds removed, thickly sliced
      • 1 shallot, thinly sliced
      • 1 long red chilli, thinly sliced
      • ½ cup (loosely packed) mint
      • ½ cup (loosely packed) coriander

      Process garlic, turmeric, peppercorns and lemongrass in a food processor with ½ teaspoon sea salt flakes to a coarse paste. Add coriander, fish sauce, sugar and oyster sauce, and process to combine. Place in a bowl with chicken thighs and turn to coat well.

      Heat a barbecue or char-grill pan to medium high heat. Drizzle chicken with oil and grill until browned and cooked through (8-10 minutes).

      Meanwhile, for cucumber and herb salad, combine lime juice, ginger, garlic, honey and olive oil in a bowl and season to taste. Add cucumber, shallot and chilli, and toss to combine. Just before serving, add herbs, toss to combine and serve with chicken.




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