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.