By Ramya Sundrapandi



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




Serves 2

  • 1 head of broccoli, cut into florets
  • 1 lemon, juiced
  • 2 cloves garlic, minced
  • salt and pepper to taste

Preheat oven to 180 degrees.

Place your broccoli in a roasting pan. Season with the minced garlic, salt and pepper and then pour over the lemon.

Roast in the oven for 20-25mins.

This is one of my kids favourite vegetable dishes and goes so nicely with protein of your choice.




Serves 4

  • 1-2 teaspoons Midas Cup Turmeric Superfood Blend (Or just 2 x tsp. turmeric powder)
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1 teaspoon sea salt
  • 2 cloves garlic, minced
  • 1 inch piece of fresh ginger, minced
  • 2 tablespoons coconut oil
  • 700g diced chicken
  • 1 and 1/4 cup full cream coconut milk
  • 2 carrots, sliced
  • 1 capsicum, deseeded and cut into strips
  • 2 zucchini, sliced
  • juice of 1/2 lemon
  • cilantro to garnish (optional)

Combine turmeric, coriander, cumin, salt, chopped garlic, and grated ginger in a small bowl. Set aside.

Melt coconut oil in a large skillet or pot over medium/high heat. Saute chicken pieces for 5-7 minutes, until no longer pink on the outside.

Add spices, stir to combine, and cook for another minute. Then add  coconut milk. Stir to combine.

Add in carrots, capsicum and zucchini. Bring to a boil then turn down heat and simmer for 15 minutes until chicken is fully cooked.

Squeeze in lemon juice. Garnish with fresh cilantro.

Serve with rice or quinoa




Serves 4

Cashew Mayonnaise:

  • ¾ cups cashews, soaked in cold water about 45 minutes, drained
  • 2 tbsp olive oil
  • ¼ cup water
  • 1 tbsp lemon juice
  • 2 tsp apple cider vinegar
  • ½ tsp salt
  • ½ tsp mustard powder
  • ½ tsp garlic powder

Beetroot and carrot salad:

  • 2 medium beetroot, julienne fine
  • 1 medium carrot, julienne fine
  • ¼ bunch flat-leaf parsley
  • 3-4 tbsp Cashew Mayonnaise
  • 1 tsp orange zest (optional)
  • sprinkle of sunflower seeds (optional)

To make the cashew mayonnaise, in a blender place the cashews and water and blend until smooth. Add the remaining ingredients. Blend until a creamy consistency is achieved. For a thinner consistency add water. If you prefer to avoid the added fat, cut the olive oil. Season to taste.

Note: Cashew Mayonnaise is versatile. Toss it through tuna or potato salad or use it on wraps or sandwiches. If stored in a glass jar and refrigerated it will last between 5-7 days. For a creamier dressing blend with more water and a touch of vinegar and oil.

To prepare the salad, in a medium bowl add the beetroot and carrot. Toss through with the cashew mayonnaise or simply dollop the mayonnaise on top. Add more or less mayonnaise to taste.

Garnish with parsley, orange zest and sunflower seeds.



Serves 8

  • 1 x 9 inch pre-bought pie crust (or you can make your own of course)
  • 450g sweet potato
  • 1/2 cup butter, softened
  • 1/2 cup maple syrup
  • 1/2 cup milk
  • 2 eggs
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon vanilla extract

Boil sweet potato whole in skin for 40 to 50 minutes, or until done. Run cold water over the sweet potato, and remove the skin.

Break apart sweet potato in a bowl. Add butter, and mix well with mixer. Stir in maple syrup, milk, eggs, nutmeg, cinnamon and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.

Bake at 175 degrees C for 55 to 60 minutes, or until knife inserted in center comes out clean. Pie will puff up like a souffle, and then will sink down as it cools.




Serves 2-3

  • 1/2 cup pecans
  • salt and pepper to taste
  • 250g green beans, top and tailed
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon dijon mustard
  • 1/2 tablespoon maple syrup

Heat oven to 200º C. Spread the pecans on a rimmed baking sheet and bake, tossing once, until toasted, 6 to 8 minutes. Let cool, then roughly chop.

Meanwhile, bring a large pot of water to a boil and add 1 tablespoon salt. Add the green beans and cook until just tender, 4 to 5 minutes. Drain and run under cold water to cool.

In a large bowl, whisk together the oil, vinegar, mustard, maple syrup, ½ teaspoon salt, and ¼ teaspoon pepper. Add the green beans and pecans and toss to combine.


6. ROAST KOHLRABI (For Veg-Only Boxes)

Serves 1-2

  • 1 Kohlrabi bulb, peeled
  • 1 tablespoon olive oil
  • 1 garlic clove, crushed
  • salt and pepper to taste

Preheat an oven to 220 degrees C.

Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Combine olive oil, garlic, salt and pepper in a large bowl. Toss kohlrabi slices in the olive oil mixture to coat. Spread kohlrabi in a single layer on a baking sheet.

Bake in the preheated oven until browned, 15 to 20 minutes, stirring occasionally in order to brown evenly. Remove from oven and serve immediately.

Beautiful accompaniment to fish, chicken or beef.