By Ramya Megna


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


1. Beans with Rocket & Parmesan

Serves 4

  • 50ml olive oil
  • juice 1 lemon
  • salt and pepper to taste
  • 300g beans, sliced
  • 50g walnut half, roughly chopped
  • 50g rocket
  • 25g parmesan

Mix the olive oil and lemon, season and set aside. Boil a large pan of salted water, then cook the beans for about 8 mins until tender. Drain well and leave to cool a little.

Toss the beans with half the dressing, the walnuts and rocket. Place in a serving dish and scatter with the Parmesan, then drizzle over the remaining dressing.

A beautiful accompaniment to fish, chicken or red meat.


2. Dill Pickles

Serves 4

  • 4 Lebanese cucumbers
  • 3/4 cup white wine vinegar
  • 1/4 small sweet onion, thinly sliced
  • 2 garlic cloves, smashed
  • 2 tablespoons sugar
  • 1 teaspoon dill seed
  • 1 teaspoon black peppercorns
  • 1 bay leaf
  • sea salt

Place the cucumbers in a jar with a tight fitting lid. 

In a bowl, combine the vinegar, onion, garlic, sugar, dill seed, peppercorns, bay leaf, 2 teaspoons salt, and ¾ cup hot tap water. Stir until the sugar dissolves.

Pour the vinegar mixture into the jar with the cucumbers, cover, and refrigerate for at least 1 day before serving. The pickles will last up to 1 week.


3. Japanese Salmon with Sesame Broccoli

Serves 2


  • 2 Salmon fillets
  • 1 tablespoon soy sauce
  • 3 tablespoons mirin
  • 1 tablespoon sake / dry sherry
  • 1/2 tablespoon oil

Sesame broccoli

  • 1 broccoli head, cut into florets
  • 1 tablespoon sesame oil
  • 2 tablespoons sesame seeds, toasted in dry skillet
  • 1 tablespoon soy sauce

To prepare the salmon combine all ingredients except the oil in a glass bowl, marinade overnight (or minimum 3 hours).

Heat 1/2 tablespoon oil in a non stick pan over medium heat. Add salmon skin side down, cook for 2 to 3 minutes until crispy. Check the skin to ensure it isn't cooking too quickly - if it is, then turn down the heat and/or remove the pan from the stove briefly to allow the temperature to decrease.

Drizzle over remaining marinade over the flesh side. Flip and cook the flesh side for 3-4 minutes, or to your liking.

Rest for a couple of minutes, remembering that the salmon will continue to cook while resting, then serve.

To cook the broccoli, boil or steam your broccoli for 6-8 minutes and then drain.

Heat the sesame oil on a skillet or wok for 15 seconds over high heat. Add the sesame seeds and the broccoli.

Stir fry until heated through.

Remove from the pan to a serving dish, pour soy sauce over and serve with the salmon.


4. Slow Cooked Leg of Lamb with Potatoes

Serves 6

  • 1 tablespoon olive oil
  • 1.8kg leg of lamb, fat trimmed
  • 6 medium potatoes, peeled and thinly sliced
  • 3 garlic cloves, crushed
  • 5 sprigs fresh thyme
  • 1/2 cup chicken stock
  • 5 strips lemon rind
  • 5 sprigs fresh oregano
  • 1/3 cup lemon juice
  • 20g butter, finely chopped
  • salt and pepper to taste

Preheat oven to 130 C degrees

Heat oil in a large flameproof roasting pan. Cook lamb for 5 minutes each side or until browned all over. Remove from heat. Transfer lamb to a plate. Carefully drain excess oil from pan.

Toss potato and garlic together in a large bowl. Remove leaves from 3 sprigs of thyme. Layer potato slices in roasting pan, sprinkle thyme leaves between layers. Drizzle chicken stock over potato. Top with lamb.

Place lemon rind, oregano and remaining thyme sprigs on potato around the lamb. Drizzle lamb and potato with lemon juice. Dot potato with butter and season well with salt and pepper. Bake for 3.5 to 4 hours or until lamb is tender.


5. Capsicum & Carrot Soup

Serves 4

  • 2 large red capsicums
  • 2 tablespoons olive oil
  • 1/2 teaspoon curry powder
  • 1 bay leaf
  • 1 large onion, sliced
  • 2 large carrots, sliced
  • 4 garlic cloves, peeled and sliced
  • 1 teaspoon salt
  • 4 cups water / stock
  • 2 tablespoons lemon juice

Preheat oven to 170 degrees.

Place capsicum on baking sheet, and roast 1 hour, or until skin is wrinkled and blackened all over, turning peppers occasionally with tongs. Transfer to bowl, and cover with plastic wrap 10 minutes to steam. When peppers are cool enough to handle, rub off blackened peel, and remove seeds.

Heat oil in saucepan over medium heat. Add curry powder and bay leaf, and stir 10 seconds. Add onion, carrots, garlic, and salt. Cover, and cook 10 minutes, or until onion is translucent.

Add water / stock, and bring to a boil. Reduce heat to medium-low, and simmer, covered, 25 minutes.

Transfer carrot mixture to blender or use hand mixer, add capsicum, and puree until smooth. Stir in lemon juice.