By Ramya Sundrapandi



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




Serves 4-6

  • 5kg boneless lamb shoulder, trimmed and cut into chunks
  • 1 teaspoon black pepper
  • 5 teaspoons salt
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, finely chopped
  • 4 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 2 cups water
  • 1 can whole tomatoes
  • 4 carrots, cut crosswise into 2 cm pieces
  • 1 x bunch spinach. Washed and de-stemmed


Preheat oven to 180 degrees.

Pat lamb dry and sprinkle with pepper and 1 teaspoon salt. Heat 1 tablespoon oil in a heavy skillet over moderately high heat until hot but not smoking, then brown lamb in batches, turning occasionally, about 4 minutes per batch, adding more oil as needed. Transfer as browned to an ovenproof heavy pot.

Pour off all but 1 tablespoon fat from skillet, then cook onion in remaining fat over moderate heat, stirring occasionally, until golden, about 3 minutes. Add garlic, cumin, and coriander and cook, stirring, 1 minute. Add 1 cup water and deglaze skillet by boiling, stirring and scraping up any brown bits, 1 minute, then pour mixture over lamb in pot.

Pour juice from can of tomatoes into stew, then coarsely chop tomatoes and add to stew along with remaining cup water and remaining 1/2 teaspoon salt and bring to a boil (liquid should almost cover meat).

Cover pot and braise lamb in middle of oven 1 1/2 hours. Stir in carrots and continue to braise until carrots and lamb are tender, 20 to 30 minutes. Transfer pot to top of stove and, working over moderately high heat, stir in spinach by handfuls to soften it. Cook, uncovered, stirring occasionally, until spinach is tender, 5 to 8 minutes. Season with salt and pepper.




Serves 4

  • 2 potatoes, peeled and grated
  • 1/2 onion, finely chopped
  • 1/4 cup all-purpose flour
  • 1 egg
  • salt and pepper to taste
  • oil for frying

Rinse shredded potatoes until water is clear, then drain and squeeze dry. Place shreds in a bowl, and mix in the onion, flour and egg until evenly distributed.

Heat 3-4 tablespoons of oil in a large heavy skillet over medium-high heat. When oil is sizzling hot, place potatoes into the pan (about .5cm thick). Cover the whole bottom of the pan, or make separate piles like pancakes. Cook until nicely browned on the bottom, then flip over and brown on the other side. It should take at least 5 minutes per side. If you are cooking them in one big piece, it can be cut into quarters for easier flipping.

Remove from pan, and drain on paper towels. Season with salt and pepper and serve immediately.




Serves 6

  • 1 roasted beetroot
  • 1 can chickpeas, drained and rinsed
  • zest of one large lemon
  • Juice of half a large lemon
  • salt and black pepper
  • 2 large garlic cloves, crushed
  • 2 heaping tablespoons unhulled tahini
  • 1/4 cup olive oil


Preheat oven to 180 degrees remove the stem and most of the root from your beets, and scrub and wash them underwater until clean.

Wrap beet in foil, drizzle on a bit of oil, wrap tightly, and roast for one hour or until a knife inserted falls out without resistance. They should be tender. Set in the fridge (in a bowl to catch juice) to cool to room temperature.

Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.

Add remaining ingredients except for olive oil and blend until smooth.

Drizzle in olive oil as the hummus is mixing.

Taste and adjust seasonings as needed, adding more salt, lemon juice or olive oil if needed. If it’s too thick, add a bit of water.

Will keep in the fridge for up to a week.




Serves 2

  • 1 bunch kale, stems removed and washed
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1 tablespoon smoked paprika


Dry de-stemmed kale well and tear into bite size pieces.

Season with oil and spices and rub them in well so that all the kale leaves are coated.

Place on a baking tray and bake in preheated 160 degree oven for approximately 20 minutes until all the kale leaves are dry.




Serves 4-6


  • 2 tablespoons breadcrumbs, dried
  • 2 heads broccoli, cut into florets
  • 1 cup tasty cheese, grated
  • 4 eggs
  • 1 cup milk
  • 1 teaspoon dijon mustard


Preheat oven to 180 degrees. Oil a 22cm pie plate and dust with the crumbs.

Arrange the broccoli and cheese over the base.

In a jug, whisk together eggs, milk and mustard and season to taste. Pour over vegetable mixture. Bake for 35-40 mins, until firm and golden. Cut into wedges and serve.