By Ramya Megna



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


1. Garlic Parmesan Asparagus


Serves 4

  • 2 bunches asparagus
  • 3 garlic cloves, minced
  • 3 tablespoons parmesan cheese
  • salt and pepper to taste
  • olive oil spray

Preheat oven to 200 degrees. Line a rimmed baking sheet with aluminum foil and set aside.

Rinse the asparagus and trim off woody end pieces. Spread out in a thin layer on top of the prepared sheet.

Spray the asparagus lightly with a coat of olive oil spray. Sprinkle with salt, pepper, garlic, and parmesan cheese. Use your hands to mix the asparagus with all of the ingredients, then lay out into an even layer again. Spray with one more light coat of olive oil.

Bake in the preheated oven for 8 minutes. Remove from oven and serve immediately. Enjoy!


2. Pumpkin & Silverbeet Lasagna


Serves 4-6

  • 900g Pumpkin, peeled, cut into 1.5cm cubes
  • 2 x 400g cans brown lentils, rinsed, drained
  • 1/2 cup vegetable stock
  • 690g Tomato Passata
  • 500g ricotta
  • Good pinch ground nutmeg
  • 375g packet fresh lasagne
  • 1 bunch silverbeet, trimmed, finely shredded
  • 1 1/2 cups Tasty Cheddar, grated


Preheat oven to 190C. Grease a 26cm x 20cm x 6cm baking dish. Heat the oil in a large saucepan over medium heat.                                        

Cook the onion for 5 mins or until soft and lightly golden. Add the garlic and cook for 1 min. Add pumpkin, lentils and stock. Reserve 1 cup of the passata and stir the remaining passata into the pumpkin mixture. Cover and bring to the boil. Reduce heat slightly and cook, covered, for 20 mins or until the pumpkin is tender and the mixture is thick. Transfer to a large bowl to cool slightly, then refrigerate until cold. Meanwhile, use a fork to mash the ricotta in a bowl. Stir in nutmeg. Season.

Line the base of the prepared dish with a layer of lasagne sheets. Spread over half the pumpkin mixture, then top with another layer of lasagne sheets. Sprinkle with the ricotta mixture and use damp fingertips to spread evenly. Top with silverbeet, then cover with another layer of lasagne sheets.

Spread over the remaining pumpkin mixture then top with remaining lasagna sheets. Spread over the reserved passata to completely cover. Sprinkle with cheddar. Bake for 45 minutes until cooked through.


3. Pan fried fish with beetroot salsa

    Serves 4

  • 2 beetroots, cooked and diced
  • 8 spring onions, chopped
  • 1 red chilli, seeded and chopped
  • 2 tablespoons fresh mint, chopped
  • 2 tablespoons lemon juice
  • 5 tablespoons olive oil
  • 4 fillets firm white fish, unskinned
  • 1 tablespoon butter

To boil beetroot: Wash and trim the beetroot, but do not peel. Place the beetroot in a large saucepan and cover with 2cm of water. Bring to the boil over high heat, then reduce the heat to medium-low, cover and simmer until just tender, about 30 to 40 minutes depending on size.

Drain, and allow the beetroot to cool until you are able to handle them. Peel and cut into slices or wedges to serve straightaway, or cool to room temperature and refrigerate until using.

Put the diced cooked beetroot into a bowl. Add the chopped spring onions, seeded and chopped red chilli, chopped fresh mint, lemon juice and olive oil. Season and stir well.

Melt the butter in a large pan with the olive oil. Fry the fish fillets on each side for 3-4 minutes until just tender. Serve with the beetroot salsa.


4. Sautéed Zucchini & Mushroom


Serves 4

  • 4 tablespoons butter
  • 250g mushrooms, quartered
  • salt and pepper to taste
  • 4 green onions, chopped
  • 3 garlic cloves, minced
  • 3-4 zucchinis, cut in half moons
  • 1/4 cup fresh parsley, chopped

Melt the butter in a heavy skillet set over high heat. Add the mushrooms, sprinkle with salt and pepper and cook until nice and golden brown on all sides.

Remove to a bowl, lower heat to medium, add the green onions and garlic and cook for about 1 minute or until slightly browned and softened.

Add zucchinis, season wit salt and pepper and continue cooking until just softened, about 2-3 minutes.

Return mushrooms to the skillet, add parsley, stir to combine and serve.

A simple, light dish with any protein.


5. Broad bean hummus


Makes 1 cup

  • 1 cup broadbeans
  • 2 tablespoons unhulled tahini
  • ½ lemon juiced
  • ½ cup water reserved from cooking broadbeans
  • 1 garlic clove, minced
  • pinch sea salt

First prepare the broadbeans by placing them into a pot of salted boiling water. Return the water to a boil, reduce heat, cover and allow the beans to simmer for 4-5 minutes. Drain the beans, reserving ½ cup of the water to be used later.

Place the beans and all other ingredients in a food processor and blend until smooth.

You may wish to adjust the seasoning as per your taste


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.