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.