By Ramya Megna


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



 Serves 2

  • 1 cup brown rice
  • 1 tablespoon olive oil
  • 1 brown onion, sliced
  • 1 garlic, minced
  • 4cm fresh ginger, sliced into matchsticks
  • 1/4 head cabbage, sliced
  • 540ml coconut milk
  • 1/4 cup tamari
  • 1/4 cup fish sauce
  • 250g mushrooms, sliced
  • 180g silken tofu, sliced


Rinse rice and place in medium size saucepan with 2 cups of water, add some salt, bring to simmer, cover and cook on low for about 30 to 35 minutes until the water has evaporated.

In the meantime, in a wok or large pan heat 1 tablespoon of olive oil.  Sauté your brown onion for 5 minutes and then add your garlic and ginger and cook for another couple of minutes.  Add your cabbage and stir-fry until just tender.

Pour your coconut milk, tamari and fish sauce, bring to the boil and then reduce the heat slightly and allow to cook for 5 minutes until the sauce starts to thicken.  Then add your mushrooms and cook for 2 minutes.  Add your silken tofu and gently stir through.  Cook for a further 2 minutes until the tofu has heated through.

Serve together with your rice.



Serves 4


  • 4 chicken breasts,
  • 2 leek, washed and sliced
  • 2 heads of broccoli, cut into small florets
  • 1 cup chicken stock
  • 1/2 cup breadcrumbs
  • salt and pepper to taste

Preheat the oven to 160 degrees

Poach your chicken by boiling in the chicken stock for 20-30 minutes until it's tender and cooked through. Once cooked, remove the chicken and cut into bite-sized pieces

Once chicken is cooked, bring the chicken stock back to a simmer and then add the leeks and broccoli and simmer for about 5 mins to partially cook, then add the chicken. Transfer the mixture to a casserole dish, season to taste, and cover with breadcrumbs.

Cover and place in the oven for about one hour.

Remove from the oven, remove the cover, and place under the grill until brown.



Serves 6

  • 1 medium sweet potato, peeled and cut into 2cm chunks
  • 1 large leek, green part trimmed and then white part sliced
  • 1 head garlic
  • 1 litre vegetable stock
  • 1 can crushed tomatoes
  • 1 tablespoon tomato paste
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon chilli powder
  • 1/8 teaspoon ground cardamom
  • 1/4 teaspoon ground turmeric
  • sea salt and pepper to taste

First roast the garlic.  Preheat oven to 180 degrees.  Peel any excess skin off the garlic bulb, but leave it together.  Chop the very top off the cloves so they are slightly exposed.  Drizzle on a little olive oil, season with salt and pepper and wrap the whole bulb in tin foil.  Bake in the oven for 30 minutes then leave to cool.  Use a knife to remove the inside of the cloves into a bowl, they should easily slide out of the skins and be very soft.

Heat 1 tablespoon of olive oil in a large pot and sauté the leeks for a few minutes until they go soft.  Add the spices and sauté for a further 2-3 minutes.

Add the sweet potato, vegetable stock, crushed tomatoes and tomato paste, simmer for 30 minutes until the sweet potatoes are cooked.  Add the roasted garlic 5 minutes before the end.

Using a blender or a stick blender, blitz the soup until completely smooth and then serve.



Makes 10-12 patties

  • 3 cups peeled and roughly diced carrots
  • 1 cup red lentils, thoroughly rinsed
  • 2 cups water
  • 1 cup oats, divided
  • 2 garlic cloves, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • sea salt and pepper to taste
  • 1/2 cup pumpkin seeds
  • 1/3 cup chopped chives
  • 1/4 cup chopped coriander
  • 1/4 cup hemp seeds (optional)


Steam the carrots until fork tender, about 25 minutes.

While the carrots are steaming, add the rinsed lentils and water to a medium saucepan.  Bring to the boil, reduce heat, and simmer, uncovered, for 10-12 minutes, or until tender.  If needed, add more water to keep the lentils submerged.  Strain and set aside.

Preheat the oven to 200 degrees and line a large baking tray with baking paper.

Add the steamed carrots, cooked lentils, 1/2 cup of oats, garlic, lemon juice, olive oil, paprika, cumin, sea salt and pepper to a food processor.  Pulse 15-20 times or until the mixture is chunky but all ingredients are well incorporated, stopping to scrape down the sides halfway through the pulsing.

Transfer the mixture to a large mixing bowl and add the remaining 1/2 cup oats, pumpkin seeds, chives, coriander (and hemp seeds if using).  Use a spoon to mix well.  The mixture should be damp but able to hold its shape.

Use a 1/3 cup measuring cup to scoop out the mixture and form into a patty about 2 cm thick.  Place on the prepared baking tray.  Repeat for the remaining mixture.

Bake for approximately 25 minutes, until they feel gently set but not firm.  Remove from the oven and cool completely on the tray before moving.  They'll continue to firm up as they cool.

 Delicious with a tahini drizzled on top.



Serves 2

Sweet potato fries

  • 2 medium sweet potatoes, peeled and cut into strips
  • 1 teaspoon corn starch / arrowroot powder
  • olive oil
  • pinch of sea salt
  • 1/2 teaspoon paprika

Popcorn chicken

  • 1 teaspoon olive oil
  • pinch salt
  • 1/4 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 2 boneless, skinless chicken breasts, cut into 2 cm pieces
  • 1/2 cup panko bread crumbs

Honey mustard sauce

  • 2 tablespoons honey
  • 1 teaspoon Dijon mustard

 Heat the oven to 220 degrees. Line 2 trays with foil and top with wire racks. Rub some oil onto the wire racks.

Place the sweet potatoes in medium bowl and sprinkle with cornstarch / arrowroot powder. Toss to coat and then transfer to 1 of the racks. Drizzle the potatoes lightly with olive oil. Sprinkle with the seasonings and bake for 10 minutes.

Meanwhile, place oil, salt, thyme and paprika in small bowl and then add chicken. Toss to coat. Add bread crumbs, and press gently to coat each piece of chicken.

Transfer to the other rack. Drizzle lightlywith olive oil. Add chicken to oven with partially baked potatoes. Bake potatoes and chicken 10 to 15 minutes, or until chicken is no longer pink in center and potatoes are tender when pierced with a knife.

Meanwhile, in another small bowl, stir together Honey Mustard Sauce ingredients. Set aside until chicken and potatoes are ready.


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

  • 2 onions, diced
  • 1 tablespoon olive oil + 1 teaspoon olive oil
  • 600g chicken thighs, skinless and boneless, diced
  • 200g mushrooms, halved
  • 1 bunch thyme
  • salt and pepper to taste
  • 1 tablespoon red wine vinegar
  • 150ml water
  • 375g all-butter puff pastry

Preheat the oven to 220 degrees. Place a 30cm non-stick ovenproof frying pan on a high heat, with a smaller non-stick pan on a medium heat alongside. Pour 1 tablespoon of olive oil into the larger pan. Add the onions to the larger pan and begin to sauté.  After a couple of minutes add the chicken and cook for 6 minutes, or until golden, stirring occasionally. Meanwhile, place the mushrooms in the dry, smaller pan. Let them toast and get nutty for 4 minutes, then tip into the chicken pan and strip in half the thyme leaves.

Remove the pan from the heat, add a pinch of sea salt and black pepper, then stir in 1 tablespoon of red wine vinegar and 150ml of water. Working quickly, roll out the pastry so it’s 2cm bigger than the pan, then place it over the filling, using a wooden spoon to push it into the edges. Very lightly criss-cross the pastry, then brush with 1 teaspoon of olive oil. Poke the remaining thyme sprigs into the middle of the pie. Bake at the bottom of the oven for 15 minutes, or until golden and puffed up.



Serves 4

  • 1 bunch coriander, washed
  • 12 mint leaves, washed
  • 1 teaspoon salt
  • 3 cloves garlic, crushed
  • 2 green chillies, seeds removed
  • 4 tablespoons fresh lime juice
  • 1 tablespoon caster sugar
  • 1 teaspoon peeled and chopped ginger
  • 2 tablespoon fish sauce
  • 4 x 175g salmon fillets

Spinach and pumpkin curry:

  • 1 tablespoon unsalted butter
  • 1 tablespoon olive oil
  • 2 onions, cut up roughly
  • 4 cloves garlic, finely chopped
  • 1 teaspoon grated ginger
  • 2 green hot chillies, finely chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon black mustard seeds
  • ½ teaspoon ground turmeric
  • 1 kg pumpkin or butternut squash, peeled, seeded and cut in 2cm pieces
  • 300ml chicken or vegetable stock
  • 3 handfuls of baby spinach
  • 1 handful of coriander leaves
  • 1 tablespoon toasted flaked almonds


First prepare the curry. Heat the butter and oil in a large heavy-based saucepan, add the onions and cook over a medium heat for 10-12 minutes until they have softened and started to brown.

Then add the garlic, ginger, chillies and spices, cook for a further 5 minutes, stirring from time to time. Add the pumpkin and stock, cover with a lid and simmer for 12-15 minutes or until the pumpkin is tender. Fold in the spinach and coriander leaves and cook until the spinach has wilted. Season to taste.

To prepare the salmon, blend together the coriander leaves and stalks, the mint leaves, salt, garlic and chillies in a food processor to make a paste. Add the lime juice, caster sugar, ginger and fish sauce and process until smooth. Spoon half the sauce into a bowl and combine with the salmon, marinate for 20 minutes.

Prepare salmon as per your liking - steam or bake in the oven. Remove salmon and serve with the curry.



Serves 4

  • 2kg Beef Bolar Blade Roast
  • 1 tablespoon olive oil
  • 2 garlic cloves, finely chopped
  • 1 tablespoon Dijon mustard
  • 2 tablespoons fresh thyme leaves
  • salt and pepper to taste

 Balsamic cauliflower and carrots:

  • 800g whole cauliflower, trimmed, cut into florets
  • 240g carrots, trimmed and sliced
  • 2 tablespoons olive oil
  • 1 tablespoon fresh thyme leaves
  • 2 tablespoons balsamic vinegar

Remove beef from refrigerator and bring to room temperature for 30 minutes before cooking. Pre-heat oven 200 degrees.

Combine oil, garlic, mustard and thyme in a bowl. Season. Spread mixture all over the beef. Place beef on a wire rack in a shallow roasting tray.

Place beef in oven, then reduce oven temperature to 160 degrees, cook beef for 50 minutes, for medium rare. Remove beef from oven, cover loosely with foil and rest for 20 minutes.

Increase oven to 220 degrees. Combine cauliflower, carrots, oil and thyme leaves in a bowl. Season. Toss to coat. Tip out onto a large baking paper-lined oven tray and spread out. Roast for 15 minutes or until tender. Drizzle with 1 tablespoon of the balsamic vinegar and a little extra oil.



 Makes 8-10 patties

  • 1 cup quinoa
  • 2 cups water
  • 3 spring onions, chopped
  • 3 cloves garlic, minced
  • 1 broccoli head
  • 1/2 cup breadcrumbs
  • 1 tablespoon olive oil
  • 1/3 cup cheese, grated
  • 2 eggs
  • 1/4 cup fresh basil leaves, chopped
  • Salt and freshly ground black pepper
  • Fresh parsley, chopped

Place quinoa in a mesh strainer and rinse well under cold water. Cook the quinoa in 2 cups of boiling water for about 15 minutes, until the water is absorbed. Remove from heat and let it cool slightly.

Steam the broccoli until tender, then chop finely.

In a large bowl combine quinoa with the rest of ingredients, broccoli, spring onions, garlic, cheese, eggs, breadcrumbs, salt, pepper and herbs

Form the quinoa mixture into patties, and place on a plate. 

Heat the oil in a non-stick frying pan over medium-low heat.

Line a plate with paper towel. Add the patties onto the frying pan and cook until well browned, about 6-8 minutes per side. Transfer to a plate with paper towel to drain excess oil.



Serves 4


  • 1. 5kg whole Chicken
  • 1 garlic clove, crushed
  • 2 teaspoons sea salt
  • 1 lemon, rind finely grated and lemon juiced + 2 tablespoons lemon juice, extra
  • 1 tablespoon olive oil + 2 tablespoons olive oil
  • 1kg pumpkin, cut into wedges
  • 1 x head broccoli, cut into florets
  • 1 x head cauliflower, cut into florets
  • 2 teaspoons thyme leaves
  • 1 red birdseye chilli, seeded, finely chopped

Preheat oven to 200 degrees.

Place the chicken in a large roasting pan.  Combine the garlic, salt, lemon rind, lemon juice and oil in a small bowl. Brush all over the chicken to coat. Roast for 20 mins.


Reduce oven temperature to 180 degrees.  Add the pumpkin to the pan.  Bake for 1 hour and 20 mins or until chicken is golden and cooked through, adding the broccoli and cauliflower for the last 20 minutes of cooking time.


Combine the extra lemon juice, oil, thyme and chilli in a small bowl and drizzle over the vegetables to serve.

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

  • 1 cup beets chopped and roasted (about 1 medium beet)
  • 3cloves garlic, roughly chopped
  • ½cup walnuts, roasted
  • ½cup parmesan cheese, grated
  • ½cup olive oil
  • 2tablespoons lemon juice
  • Sea salt to taste
  • Pasta of choice

Preheat the oven to 180 degrees. Wash and scrub the beet and pat it dry. Peel and chop it into cubes and place the pieces on a large sheet of foil. Wrap the chopped beet in foil, making a foil packet.

Place the packet on a baking sheet and Roast in the oven for 40 to 50 minutes, or until beets are soft and juices are seeping out.

Allow beets to cool completely.

In the meantime prepare your pasta as per the packaging.

Add all ingredients except for the oil to a food processor or blender and pulse several times.

Leaving the food processor (or blender) running, slowly add the olive oil until all ingredients are well combined. If the pesto is too thick for your blender to process, add a small amount of water until desired consistency is reached.



Serves 4

  • 4 chicken thighs (off the bone and skin removed)
  • 3-4 large potatoes
  • 2 tablespoons olive oil + 1/3 cup olive oil
  • salt and pepper to taste
  • 1/2 onion, thinly sliced
  • 1/2 cup chicken stock
  • 1 tablespoons minced garlic
  • 1/3 cup fresh lemon juice
  • 1/2 tablespoon dried oregano
  • 1/2 teaspoon dried thyme
  • 250g mushroom, halved

Set oven to 200 degrees.

Sprinkle the onion slices in the bottom of a large roasting pan.

Heat up the 2 tablespoons of olive oil on a medium heat. Season chicken pieces with salt and pepper, then brown the chicken on both sides for about 6 minutes on each side; place on top of the onion slices along with potatoes in the roasting pan.

Pour the chicken stock around the browned chicken pieces.

Then sprinkle oregano all over in the roasting pan.

In a bowl mix together 1/3 cup olive oil, garlic lemon juice and thyme.

Pour over and around the chicken, mixing together slightly with a wooden spoon to combine with the broth.

Add in the mushrooms around the chicken.

Cover and bake for about 30 minutes.

Uncover, mix juices slightly and baste the chicken with a wooden spoon, then return to oven (uncovered) and bake for about 20 minutes more or until the chicken and potatoes are cooked through.



Serves 4

  • 4 tablespoons olive oil
  • 4 tablespoons minced garlic
  • 4 tablespoons minced ginger
  • 1 large onion, diced
  • 3 teaspoons curry powder
  • 3-4 large carrots, chopped
  • 1 head of broccoli, chopped
  • 1/2 bunch silverbeet leaves, chopped
  • 6 cups chicken stock
  • 6 tablespoons orange juice
  • ½ cup coconut milk
  • 1/2 teaspoon white wine vinegar
  • salt and pepper to taste

Heat the olive oil over a medium-low heat. Add the garlic, ginger, onions and a pinch of salt. Stir well, cover and reduce to low, stirring occasionally and cooking until softened (around 8-10 minutes).

Stir in the curry powder and 1 teaspoon salt. Add the carrots, broccoli, silverbeet, stock and orange juice. Stir well and bring to a simmer over medium heat. Cook, uncovered, stirring occasionally until the vegetables are very tender.

Take the pot off the heat and allow to cool for around 5 minutes. Working in batches, puree the soup in a blender.  Return the pureed soup into the pot and add the coconut milk and ½ teaspoon of vinegar. Season with salt and pepper. Taste the soup and adjust vinegar, salt and pepper to taste. Slowly bring to the boil, stirring constantly and then serve.



Serves 4

  • 1 bunch silverbeet, remove leaves from stem and chop
  • 3 potatoes
  • 1 garlic clove, finely chopped
  • 1/4 cup parmesan cheese, grated
  • zest of 1 lemon
  • salt and pepper to taste
  • 2 tablespoons olive oil

Put the washed, whole potatoes in a pot of boiling water and cook until tender, approximately 30 minutes.

Plunge the silverbeet leaves in the boiling water in which you are cooking the potatoes. Leave them in with the potatoes for a few minutes and then remove with tongs. Squeeze the excess water out and set them aside.

In the meantime, heat a frypan with 2 tablespoons of olive oil on medium heat and then add the garlic.  Cooke for 1-2 minutes and the add the drained silverbeet leaves.  Cook until they have heated up and are coated with the olive oil and the garlic is mixed through.  Add salt and pepper to taste.

Whilst the greens are cooking, drain the potatoes, peel and chop them into small pieces. Place the potatoes back in their pot and smash them a little.  Add the greens mixture and stir through so it is all mixed evenly.  Add more salt and pepper if needed, the parmesan and lemon zest. Stir through and serves as a side dish with your favourite meat or fish.


5. Honey Teriyaki Salmon and veggies in foil

Serves 4

Honey Teriyaki Sauce

  • 1/3 cup tamari
  • 5 tablespoons water, divided
  • 4 cup honey
  • 5 tablespoons rice vinegar
  • 3 garlic cloves, minced
  • 1 tablespoon ginger, minced
  • 1 teaspoon sesame oil
  • 5 teaspoons arrowroot powder (cornstarch)
  • Salmon and veggies
  • 4 skinless salmon fillets
  • 4 cups broccoli florets
  • 5 cups carrots, thinly sliced
  • 5 tablespoons olive oil
  • salt and pepper to taste
  • Preheat oven to 200 degrees.

To make the sauce, whisk together in a small saucepan all the ingredients except for 2 tablespoons of water and the arrowroot powder. Bring to a boil over medium-high heat. In a small separate bowl, whisk together the arrowroot powder with the remaining 2 tablespoons of water until well combined.  Pour it into the sauce mixture, reduce to a medium heat and boil for 1 minute, stirring constantly.  Remove from the heat and let it cool for about 5-10 minutes.

For the salmon and veggies, toss the broccoli and carrots with olive oil and season with salt and pepper.  Cut 4 sheets of aluminium foil.  Divide the broccoli and carrot mixture amongst the 4 sheets,  placing it in the centre.

Set aside 1/4 cup of the sauce mixture and then brush the bottom sides of the salmon fillets with the sauce and then place it over the veggies. Brush the tops of the salmon with some more of the sauce.

Pull the sides of the foil inward and seal then roll edges up (leave a little room for heat to circulate, don't wrap tightly).

Place the packages on a baking sheet and place in the pre-heated oven for 25 minutes.  Once cooked, remove from oven and drizzle remaining sauce on top.



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

  • 1 head of white cabbage, sliced thinly
  • 1 can diced tomatoes
  • 1 onion, halved and thinly sliced
  • 1 tablespoon Italian mixed herb blend
  • 500g ground beef mince
  • salt and pepper to taste

Combine cabbage, tomatoes, onion, Italian herb mix, salt, and black pepper in a large pot over low heat. Bring cabbage mixture to a simmer and then mix the ground beef mince into the pot. Stir well. Cover and cook until cabbage is tender and ground beef is cooked through, about 30 – 40 minutes. Stir occasionally.

Serve with rice.



Serves 4

  • 500g chicken breast fillets, sliced into 2cm strips
  • 3 tablespoons olive oil (divided)
  • 1 red onion, thinly sliced
  • 3 garlic cloves, thinly sliced
  • 1 tablespoon smoked paprika
  • 400g can chopped tomatoes
  • 125ml water
  • 2 teaspoons honey


Preheat grill on high. Cook capsicum, skin-side up, under grill for 8 minutes or until charred and blistered. Transfer to a heatproof bowl. Cover and set aside for 5 minutes (this helps lift the skin). Peel. Thinly slice the flesh.

Meanwhile, heat a large frying pan over high heat. Place 1 tablespoon oil. Cook half the chicken, stirring, for 2-3 minutes or until golden. Transfer to a large plate. Repeat with oil and remaining chicken, reheating the pan between batches.

Reduce heat to medium. Place the last tablespoon of oil. Cook the onion for 5 minutes or until soft. Add the garlic and paprika and cook, stirring, for 2 minutes. Add the chicken, tomato and water. Bring to the boil. Reduce heat to low. Simmer for 15 minutes. Add the capsicum and honey. Simmer for 5 minutes or until the chicken is cooked through. Season with pepper.



 Makes 8

  • 1/2 cup sweet potato, grated (approx. 1 small sweet potato)
  • 1/4 cup cheddar cheese, shredded
  • 1/2 tablespoon garlic powder
  • 8 large eggs
  • salt and pepper to taste
  • herbs (optional)

Preheat oven to 180 degrees and line a muffin tin with coconut oil.

Peel a medium sweet potato and grate.

Place 1/2 cup grated sweet potato, 1/4 cup cheddar cheese, and 1/2 tablespoon garlic powder in a bowl and mix until combined.

Scoop one heaping tablespoon of sweet potato mixture on the bottom of 8 muffin tins.

Crack a large egg on top of each cup and season with salt and pepper to taste and your herbs.

Bake eggs for 13-15 minutes or until eggs are at a desired consistency.



Serves 4

  • 1 tablespoon olive oil, divided
  • 1 onion
  • salt and pepper to taste
  • 1 garlic clove, minced
  • 1 cup long-grain brown basmati rice or quinoa
  • 2 cups water / stock
  • 1 broccoli head, florets only


Heat the oil in a medium saucepan over medium heat. Add the onion, season with salt and pepper, and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Stir in the garlic and cook for 1 minute.

Add the rice and stir to coat. Add 2 cups water and bring to a boil. Reduce heat and simmer, covered, for 15-18 minutes. Add the broccoli and continue cooking until the rice is just tender, 3 to 5 minutes more. Remove from the heat and let stand, covered, until the broccoli is tender, about 5 minutes. Fluff with a fork.



Serves 4-6

  • 400g carrots, shredded
  • 1 medium onion, shredded
  • 140g tomato paste
  • 6 filets of white fish, diced
  • 1/2 teaspoon cayenne pepper (optional)
  • salt and pepper to taste

Preheat oven to 170 degrees.

In a food processor, shred all the carrots

Shred the onion also and remove from the food processor.

Place all the ingredients in an oven-safe casserole dish and stir in the tomato paste.

Create wells in the carrot mixture and place chopped fish filet pieces inside. Cover up the fish pieces with the carrot mixture.

Cover the pot with a lid and bake at 170 degrees for about 30 minutes.


Read more


By Ramya Megna



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



 Serves 4-6

  • 2 cups arborio rice
  • 4 cups chicken stock, hot
  • 1 cup white wine
  • 3 tablespoons olive oil
  • 2 garlic cloves, finely chopped
  • 1 medium onion, finely chopped
  • 1 cup mushrooms, sliced
  • 2 chicken breasts
  • 2 cups pumpkin, chopped into 1-2cm cubes
  • 1/2 cup parmesan cheese, grated

Bake the pumpkin pieces in the oven at 180C for 15 minutes and put aside.

Cook the chicken breasts (barbecue, grill, fry pan, poach, oven) until just cooked through and put aside. After chicken has cooled a little, cut into 1 - 2 cm cubes depending on preference. (Alternatively, you can cut into cubes first and then stir-fry).

Whilst chicken and pumpkin are cooking, put the oil in a large saucepan on medium/hot and when heated, put the onions and garlic in and cook until onions begin to get soft - about 5 minutes.

Add the rice and stir until the grains start to swell and burst then reduce heat to low and add the, mushrooms and the cup of white wine.

Stir over low heat until the liquid has been absorbed.

Add, say, half a cup of the hot stock and keep stirring while the rice absorbs it.

Keep adding stock in this way, stirring constantly.

Just as the final liquid is being absorbed and rice is cooked (about 20 - 25 minutes), add the cooked cubed chicken and pumpkin and gently stir.

Remove from heat, stir in grated parmesan cheese and serve.



Serves 4

  • 55g butter
  • 425g potatoes, peeled and diced
  • 1 onion, diced
  • 1 teaspoon salt
  • freshly ground pepper
  • 900ml chicken / vegetable stock
  • 120ml milk / coconut milk


Melt the butter in a heavy saucepan. When it foams, add the potatoes and onions and toss them in the butter until well coated.

Sprinkle with salt and pepper. Cover with baking paper and the lid of the saucepan. Sweat on a gentle heat for approximately 10 minutes.

Meanwhile, bring the stock to the boil. When the vegetables are soft but not coloured add the boiling stock and continue to cook for about 10-15 minutes or until the vegetables are soft.

Add the milk and purée the soup in a blender. Taste and adjust seasoning.



Serves 4

  • 4-5 large carrots peeled and cut into batons
  • 6 cups broccoli florets
  • 3 tablespoons olive oil
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 1 red onion, sliced thinly
  • ½ cup chopped raw cashews 


Preheat oven to 200 degrees.

Place the carrots and broccoli in a large bowl. Toss with the oil and salt and pepper.

Place the vegetables evenly on a baking sheet. Top the vegetables with the sliced onions and cashews and toss thoroughly, making sure that the vegetables are in an even layer after tossing.

Roast for 20-25 minutes, tossing half way through the roasting process.



Serves 4

  • 2 tablespoons olive oil, divided
  • 600g lean-beef chuck steak, trimmed, diced into cubes
  • 1 medium red onion, chopped
  • 2 cloves garlic, crushed
  • 2 tablespoons Thai red curry paste
  • 3 teaspoons finely chopped fresh lemongrass
  • 1 1/2 cups no-added-salt beef stock
  • 600g pumpkin, peeled, cut into 3cm chunks
  • 300g potatoes, peeled, cut into 3cm chunks
  • 3 cups small broccoli florets
  • 1/4 cup light coconut milk
  • 4 cups cooked brown rice, to serve
  • 1/4 cup fresh coriander leaves, to serve

Heat 1 tablespoons of the oil on medium-high heat. Add beef and cook, stirring, for 5 minutes, or until browned. Transfer to a plate and set aside. Heat the remaining oil over medium heat. Add onion and cook, stirring, for 5 minutes, or until soft. Add garlic, curry paste and lemongrass; cook, stirring, for 1 minute.

Returnbeef to saucepan and add stock; bring to the boil. Reduce heat, cover and simmer for 1 1/2–2 hours, or until beef is very tender. Add pumpkin and potatoes for the last 30 minutes of cooking. Add the broccoli for the last 3 minutes of cooking. Remove from heat and stir coconut milk through curry.

Serve with rice, quinoa or naan bread.



Serves 4

  • 4 cups cauliflower florets
  • 1/4 cup coriander, chopped
  • 1/4 cup golden raisins
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon ground allspice
  • 4 skin-on salmon fillets
  • 5 cups broccoli, florets
  • 2 tablespoons olive oil
  • 4 lemon wedges

Preheat oven to 225 degrees.

Combine olive oil, 1/2 teaspoon ground cumin, 1/4 teaspoon salt, and black pepper in a large bowl. Add cauliflower florets; toss well to coat. Arrange cauliflower in a single layer on a rimmed baking sheet; bake for 18 to 20 minutes or until cauliflower is browned and tender.

Combine the cauliflower mixture, coriander, raisins, and lemon juice in a bowl; toss gently to combine.


Reduce oven temperature to 200 degrees.


Combine remaining 1/2 teaspoon cumin, remaining 1/2 teaspoon salt, coriander, and allspice in a small bowl. Rub spice mixture evenly over fillets. Arrange fillets, skin side down, on a foil-lined baking sheet coated with oil; bake at for 10 minutes or until done. Serve with cauliflower mixture and 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 4-6 

  • 2 tablespoons coconut oil
  • 1 brown onion, chopped
  • 4 garlic cloves, minced
  • 1-2 tablespoons grated ginger
  • 2 teaspoons ground turmeric
  • 2 teaspoons curry powder
  • 1-2 teaspoons cinnamon
  • 5 cups carrots, chopped
  • 4-5 cups vegetable broth
  • 1/2 bunch coriander
  • 3/4 cup coconut milk
  • salt and pepper to taste

Heat your coconut oil in a large pot on medium heat.  Add your onion and saute for 5 minutes.  Add your garlic, ginger, turmeric, curry and cinnamon and stir often for 2 minutes.  Add the carrots and stir.

Pour in the broth and add your coriander.  Bring to a light boil and let it simmer for 20 minutes. Remove from heat and using a hand-blender, blend until smooth.  Add your coconut milk.  You may need to add more stock if the soup is too thick.  Adjust your seasoning and enjoy.



Serves 4

  • 2 tablespoons olive oil
  • 800g stewing beef pieces
  • 2 teaspoons plain flour
  • 4 medium beetroot, peeled and cut into wedges
  • 4 red onions, cut into wedges
  • 350ml red wine
  • 250ml chicken stock
  • 2 bay leaves
  • small handful thyme sprigs
  • salt and pepper

Preheat oven to 160 degrees.

Dust the beef in flour and seasonings. Heat 2 tablespoons of oil in a flameproof casserole dish, then fry the beef on both sides to brown. Add the beetroot, onions, wine, stock, bay leaves and thyme.

Season as required.  Bring to a low boil, cover with a lid and cook in the oven for 2.5 hours.



Serves 4

  • 2 tablespoons olive oil
  • 2 large sweet potatoes
  • 1/2 cup water
  • 1.5 teaspoons curry powder
  • 1/2 cup red onion
  • 120g spinach
  • 1 tablespoon balsamic vinegar
  • Sea salt and pepper to taste

Heat olive oil in a large nonstick skillet over medium heat. Cut sweet potatoes into cubes; cook, stirring, until starting to soften, 8 to 10 minutes.

Add curry powder. Cook 1 minute. Add water and chopped red onion. Cook, stirring, until water evaporates and potatoes are tender and browned, about 10 minutes. Transfer to a bowl.

In the same skillet, cook spinach in 2 batches, adding second batch when first wilts, 2 minutes. Drain; add to potatoes.

Stir in balsamic vinegar; season with coarse salt and ground pepper.



Serves 4

  • 3 cups finely riced cauliflower (3 cups will be about 1/2 of a large head of cauliflower but it's best to actually measure it out)
  • 2 large eggs
  • 1/2 cup shredded parmesan cheese
  • 2 tablespoons almond flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon dry Italian seasoning herb blend
  • 1 teaspoon white sesame seeds


Preheat oven to 200 degrees. In a large bowl, combine cauliflower, eggs, cheese, almond flour, coconut flour, baking powder, Italian seasoning. Mix with a large spoon until everything is thoroughly mixed. Mixture should be wet but not liquid.

Line a tray with parchment paper. Measure out 1/2 cup lightly packed cauliflower mix and place on the tray, press down on mixture with palm of your hand and then spread and shape to form a round disc.  Sprinkle tops of bread buns with sesame seeds.

Bake for 20-25 minutes or until tops are golden and cauliflower breads are completely cooked. Use a thin spatula to gently loosen the bottoms of the cauliflower breads

Allow breads to cool slightly before eating.

Serve with burger patties and veg on top.



Serves 4

Chicken and marinade

  • 4 chicken breasts
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • salt and pepper to taste
  • 2 teaspoon fresh parsley and lemon slices


  • 1 x broccoli head in florets
  • 2 tablespoons olive oil
  • 1 clove garlic, minced


Place chicken in a glass dish.  In a separate bowl, whisk together 3 tablespoons oil, lemon juice, garlic, Italian seasoning, salt and pepper.  Pour marinade over chicken and let it rest for at least 15 minutes.

In the meantime, preheat oven to 200 degrees.  Spray a baking sheet with oil.  Place the broccoli florets on the sheet, toss with 2 tablespoons olive oil, the garlic and season with salt.

Remove the chicken from the marinade and transfer onto the baking sheet in a single layer. Roast for about 20-30 minutes until the chicken is cooked through.  Sprinkle the chicken with fresh parsley and the lemon slices.


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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 4-6

  • 5 tablespoons tahini paste
  • 5 tablespoons Greek-style natural yoghurt
  • 1/2 garlic clove, crushed
  • Salt and pepper to taste
  • 2-3 tablespoons water
  • 1/2 cabbage, finely sliced
  • 3 small carrots, julienned
  • 1 small red onion, halved and finely sliced

Put the tahini, yogurt, garlic, and some seasoning in a large bowl and mix until smooth. The dressing will thicken so add 2-3 tablespoons cold water to loosen it.

Add the vegetables to the dressing, and toss together until everything is well coated.

Serve with some shredded, poached chicken to make a complete meal.



Serves 6

  • 60g butter
  • 2 tablespoons olive oil
  • 1 red onion, finely chopped
  • 2 carrots, peeled and finely chopped
  • 3 garlic cloves, finely sliced
  • 1 tablespoon plain flour
  • 1 kg diced lamb
  • 250ml dry red wine
  • 500ml beef stock
  • 2 sprigs rosemary
  • 3 large potatoes, thinly sliced


Preheat oven to 160 degrees.

Heat half the butter in a large heavy based, oven-proof saucepan over a low heat.  Saute the onion, carrot and garlic for 5-8 minutes or until the vegetables become soft. Use a slotted spoon to remove from the pan and set aside. 

Dust the lamb with the plain flour, and season with salt and pepper.  Add the oil to the same pan and increase the heat to high.  Saute in batches for about 5 minutes or until browned on all sides. Add the wine and simmer for 1 minute to deglaze the pan.  Use a wooden spoon to scrape any residue from the bottom of the pan.

Pour in the stock, add the rosemary and reserved vegetables, and bring to a gentle simmer.  Cover with a lid and transfer into the oven to cook for 2 hours or until the lamb is very tender.  Remove the lamb from the oven and place into a pie or casserole dish.  Increase the heat of the oven to 200 degrees.

Neatly lay and arrange the potatoes over the lamb filling, overlapping each slice.  Melt the remaining butter and brush over the potatoes generously.  Season with salt and pepper.

Transfer the dish into the oven and cook for a further 35 minutes or until the potatoes become crisp and golden.



Serves 4

  • 2 tablespoons olive oil
  • 1/2 cup onion, chopped
  • 1 garlic clove, minced
  • 200g mushrooms, sliced
  • 1 head cauliflower cut into florets
  • 1/3 cup vegetable stock
  • Soy sauce to taste
  • Seasoning to taste
  • 1 tablespoon fresh parsley, chopped

Place the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.  Set aside.

In a large skillet add olive oil over medium heat. Add the onions and cook until tender, approximately 5 minutes.  Add the garlic and cook for 30 seconds.

Add mushroom and saute until it's cooked through. Add the cauliflower rice, the vegetable broth and soy sauce..  Allow the cauliflower rice to absorb the vegetable broth.  Cook until it is soft, but not mushy.

Season to taste and garnish with fresh parsley. Enjoy with some fish or add some diced chicken.



Serves 2

  • 2 tablespoons olive oil, divided
  • 2 boneless skinless chicken breasts, cut into bite-sized pieces
  • salt and pepper
  • 2/3 cup water
  • 1/3 cup tamari / low-salt soy sauce
  • 3 tablespoons rice vinegar
  • 2 tablespoons cornstarch
  • 2 tablespoons honey
  • 2 cloves garlic, peeled and minced
  • 1 teaspoon ground ginger
  • 1 head broccoli, chopped into small florets, stem discarded
  • 1 teaspoon toasted sesame oil
  • toppings: sliced green onions, toasted sesame seeds

Heat 1 tablespoon olive oil in a large pan over medium-high heat. Add chicken breasts, and season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.

While the chicken is cooking, make your sauce by combining the water, tamari, vinegar, cornstarch, honey, garlic and ginger, whisking well and set aside.

Once the chicken is browned, add the remaining 1 tablespoon of olive oil and broccoli, and stir to combine. Continue cooking for an additional 3 minutes, until the broccoli is bright green. Stir in the sauce, and cook for an additional 1 minute until the sauce has thickened.  Remove from heat and stir in the sesame oil until combined.

Serve warm, garnished with green onions and toasted sesame seeds. 



Serves 2 - 4

  • 1 head cauliflower
  • 1 onion, sliced
  • 4 thyme sprigs
  • 4 unpeeled garlic cloves
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 1/2 cup grated parmesan


Preheat oven to 220 degrees. Cut 1 head cauliflower into florets; toss on a large rimmed baking sheet with 1 sliced medium onion, 4 thyme sprigs, 4 unpeeled garlic cloves, and 3 tablespoons olive oil; season with salt and freshly ground black pepper. Roast, tossing occasionally, until almost tender, 35-40 minutes. Sprinkle with 1/2 cup grated Parmesan, toss to combine, and roast until cauliflower is tender, 10-12 minutes longer.


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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

  1. 200g lean stewing beef
  2. 2 teaspoons of olive oil
  3. 2 teaspoons of crushed chilli (adjust to your spice levels)
  4. 2 cloves of garlic, peeled and crushed or finely chopped
  5. 2 teaspoons of cumin seeds
  6. 2 small onions, peeled and chopped
  7. 2 small red peppers, deseeded and chopped
  8. 2 medium carrots, peeled and chopped
  9. 500g sweet potatoes, peeled and cut into chunks
  10. 2 tins chopped tomatoes (454g / 16oz.)


Heat a non-stick saucepan and when hot, brown the meat before removing and putting on a plate.Next add the oil to the same pan, scraping up any meat juices to stop from sticking.

Add the chilli, garlic and cumin, and heat through for about 30 seconds, until it starts to sizzle. Add the onions and red pepper and cook until they are soft, about 10 minutes.

Return the meat to the pan, along with the carrots and sweet potatoes. Give the pan contents a good stir, before adding the tinned tomatoes.

Turn the heat down and allow everything to stew gently for 50 to 60 minutes.



Serves 2

  1. 1 white onion
  2. 1 tablespoon of coconut oil
  3. 2 cloves of garlic
  4. 1 tablespoon of freshly grated ginger
  5. 1/2 red chilli
  6. 1 head of broccoli
  7. 1 can of coconut milk
  8. 200ml of vegetable stock


Finely chop the onion and red chilli. Heat the coconut oil in a large pot and sauté the onions with a pinch of salt for 5 minutes until golden. Add the garlic, ginger, chilli and sauté for 2 minutes.

While this is cooking, chop up the broccoli then throw it in with the onion mix. Stir for 30 seconds with a pinch of salt then pour over the coconut milk and veggie stock. Simmer for 20 minutes then blend until smooth.



 Serves 4

  1. boneless skinless chicken breasts cut into small cubes
  2. cup white rice short to medium grain
  3. cups chicken or vegetable broth
  4. cups pumpkin, raw, peeled, and diced 
  5. ½ medium onion chopped
  6. cloves garlic, minced
  7. teaspoon dried thyme
  8. 1/2 teaspoon grated ginger
  9. olive oil
  10. saltblack pepper, sweet paprika


Preheat oven to 180ºC

Season chicken with salt, pepper and sweet paprika

In a skillet over medium heat, heat olive oil and cook chicken pieces until no longer pink. Transfer to a plate and set aside.

Add additional olive oil and cook onions for about 2 minutes then add garlic, grated ginger, thyme and pumpkin. Cook for 10 minutes.

Add rice. Stir to combine then add stock.

Transfer skillet to the oven. Cook for approximately 30 minutes.

Remove skillet from the oven and add in chicken pieces. Cook for another 10 minutes then check for rice doneness. Add additional water or stock, if rice is too dry or uncooked.



Serves 2

  1. 25g pine nuts
  2. 50g fresh basil
  3. half small clove garlic
  4. 1 lemon
  5. 15g Parmesan cheese
  6. 1-2 tablespoons, olive oil + 2 teaspoons for the salmon
  7. 150g green beans
  8. 2 salmon fillets


Preheat the oven to 200 degrees.

Place a frying pan over a medium heat and toast the pine nuts for 2 to 3 minutes, or until very lightly golden – keep them moving so they don’t burn. Tip into a bowl and set aside.

Place into a small blender the basil leaves, discarding the stalks, the garlic, a pinch of sea salt and the toasted pine nuts. Blitz until it becomes a paste. Squeeze in the juice from half a lemon and finely grate in the Parmesan.Add 1 to 2 tablespoons of olive oil and blitz – you need just enough oil to bind the pesto and get it to an oozy consistency.

Trim the stalk-ends from the beans and cook in boiling salted water for 2 minutes, then drain.

Fold just over half a metre of tin foil in half so you have a double layer.Place half the hot green beans in the middle of the foil.Lay a salmon fillet on top, skin-side down, and spoon over 1 tablespoon of the basil pesto.Drizzle with 1 teaspoon of olive oil, a squeeze of lemon juice and season with sea salt and black pepper.

Pull the foil edges together and scrunch them up to seal the parcel. Place them onto a baking tray.Bake in the hot oven for 15 to 20 minutes, or until the salmon is cooked through and the beans are tender.



Serves 4

  1. 200g cooked chicken breast, shredded
  2. 250g baked sweet potato (with skin), chilled/cold
  3. 1/3 cup chopped green onion
  4. 1 egg, beaten
  5. 1 tablespoon smoked paprika
  6. 1/2 tablespoon onion powder
  7. 1/2 tablespoon garlic (powder or minced)
  8. pinch of sea salt & pepper
  9. 2 tablespoons goat cheese
  10. 2 teaspoons coconut flour
  11. 1/4 cup panko crumbs (optional)
  12. 1 tablespoon olive oil

Heat a large saucepan and dry-fry the cumin seeds and Set oven to 200 degrees.

Mash up cold (from the refrigerator) sweet potato in a large bowl.

Beat an egg then, add it to the bowl along with shredded chicken, green onions, goat cheese, coconut flour and seasonings. Mix everything together.  If you find the mixture is too lose or wet, add teaspoons of coconut flour until it thickens and easily moldable.

Form equal-sized patties with your hands, about 4 large, then place them back in the refrigerator for at least 20 minutes in order to become more firm.

Set a non-stick skillet on medium heat and add oil.  Allow the oil to heat up.  Before placing the patties in the skillet, lightly dust them on all sides with the panko crumbs.  Sear on each side for about 1 to 2 minutes per side, then place the entire skillet in the oven to cook for an additional 6 – 8 minutes.

Remove from the oven and enjoy.


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