By Ramya Megna



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




Serves 2

  • 200g couscous
  • 200ml vegetable stock (or water)
  • 1 small cucumber
  • 1/2 capsicum
  • 1 cup salad leaves
  • Olive oil
  • Salt

Heat 200 ml vegetable stock in a medium saucepan with salt and a teaspoon or so of olive oil.

When it comes to a boil, remove the saucepan from the heat and add the couscous to the broth. Let sit and expand two or three minutes.

Add a little more olive oil and stir gently with a fork or spoon to loosen and separate the grains. Let cool.

Wash and chop the vegetables (capsicum, and cucumber) into small chunks. Chop the salad leaves as well.

Mix everything in a large salad bowl, and dress with some extra virgin olive oil, salt and pepper.

A nice refreshing salad with grilled fish, chicken or beef.



Serves 4

  • 1 large garlic clove
  • 225g of plain flour
  • 150g grated cheese
  • 1 small head of broccoli, chopped
  • 3/4 cup of milk (I use whole milk if making for babies / toddlers)
  • 3 tablespoons of olive oil
  • 3 teaspoons of baking powder
  • 1 large egg, beaten

Preheat the oven to 180 degrees

Cook the broccoli until tender (boil or steam) and mash with the back of a fork

In a bowl mix together the flour, baking powder, cooked broccoli and cheese

Add the oil, beaten egg, milk and mix well

Spoon the mixture into a greased 12-hole muffin tin (the consistency should be a moist, sticky dough that is quite thick)

Bake for around 30 minutes or until golden

Transfer to a wire rack to cool.



Serves 6-8

  • 3/4 cup Dijon mustard
  • 1/2 cup fresh lemon juice
  • small tin anchovies, drained, oil reserved, anchovies chopped
  • 1 1/3 cups oil
  • 1 1/2 cups (packed) chopped fresh basil
  • 1 cup chopped shallots
  • 5kg leg of lamb, fat trimmed, boned, and butterflied
  • 400g beans, trimmed
  • 250g mushrooms, sliced
  • Rocket leaves
  • Fresh basil sprigs

Mix mustard and lemon juice in medium bowl. Mix in anchovy oil. Gradually whisk in olive oil. Add anchovies, chopped basil, and shallots. Season dressing with salt and pepper.

Open lamb in large glass baking dish. Pour 1 1/3 cups dressing over, turning to coat both sides. Cover lamb and remaining dressing separately and chill at least 6 hours or overnight. Bring dressing to room temperature before using.

Cook beans in large pot of boiling salted water until crisp-tender, about 8 minutes. Drain. Rinse with cold water, drain well. Mix beans and mushrooms. Mix in 1/2 cup reserved dressing. Season to taste with salt and pepper.

Prepare barbeque (medium-high heat). Sprinkle lamb with salt and pepper. Place lamb on grill and cook until your liking, brushing with remaining marinade from baking dish, about 12 minutes per side for medium-rare. Transfer to platter and let stand at least 15 minutes.

Line large platter with rocket leaves. Place the beans and mushrooms in the center. Cut lamb across grain in diagonal slices. Arrange sliced lamb around edges of platter. Drizzle lamb with remaining reserved dressing. Garnish salad with fresh basil sprigs and serve.




Makes 4 patties

  • 100g mushrooms
  • 1 cup brown lentils (canned), drained and rinsed
  • 1 clove garlic, minced
  • 1/2 teaspoon worcestershire sauce
  • 1/2 teaspoon salt
  • 2 teaspoons balsamic vinegar
  • 2 tablespoons sunflower seeds
  • 1/4 cup rolled oats
  • 1/4 cup Panko breadcrumbs
  • 2 large eggs
  • 4 slices of mozzarella (optional)

Spread out a couple of paper towels and arrange the lentils and mushrooms on top. Allow to dry for 10 minutes.

Place the mushrooms, lentils, garlic, worcestershire, salt, balsamic vinegar, and sunflower seeds in the base of a food processor, and pulse 10 times. Scrape down the sides of the processor, add the rolled oats and pulse 5 more times.

Scape the contents of the food processor into a large bowl. Stir in the panko and eggs.

Form 4 patties and cook in a non-stick frying pan for 4 minutes then flip. Cook for 2 more minutes, then if using the cheese, place a slice of mozzarella on top and cook for another 2 or so minutes, until cheese is melted and burger is cooked through.

Serve either in a burger bun with toppings as you desire or with a side salad.




Serves 2

  • 2 cucumbers
  • 2 large carrots
  • 1 teaspoon salt
  • 2 tablespoons rice vinegar
  • 1 tablespoon fresh lime juice (about half a lime)
  • 2-3 tablespoons honey, to taste
  • 1 teaspoon Toasted sesame oil
  • ½-1 tablespoon toasted sesame seeds
  • 1 scallion, sliced
  • 2 tablespoons fresh cilantro, chopped (optional)

If you have a spiralizer, use it to cut the cucumbers and carrots into long noodles others they can be jullienned.

Place the spiralized cucumber into a strainer and toss with 1 teaspoon salt. Let the cucumber drain for 15-20 minutes to remove excess water.

Meanwhile, in a small bowl or glass measuring cup, whisk together the vinegar, lime juice, honey, sesame oil, and sesame seeds.

Once the cucumber has drained for a bit, spread it onto a layer of paper towels, or a clean dish towel, and gently pat out as much moisture as you can. Place the "noodles" into a large bowl with the carrots, and add 2-3 tablespoons of dressing, to coat. Toss to combine, then garnish with additional sesame seeds, sliced scallions, and fresh cilantro.


Serve immediately with a nice piece of sesame crusted tuna.