By Ramya Sundrapandi


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



Makes approx 12

  • 500g chicken mince
  • 1 grated carrot
  • 1 small onion, chopped finely
  • 1 clove garlic, crushed
  • 2 teaspoons smoked paprika
  • 2 tablespoons chopped fresh herbs
  • salt and pepper to taste
  • 1 packet mountain bread wraps
  • 1 egg, beaten

Combine all ingredients well, except egg and wraps.

Slice each wrap in half across the centre. Lay one line of mix down the side of one wrap halves. Roll tightly just as you would making pastry sausage rolls. Brush the edge with egg and seal tightly.

Slice rolls into desired portions and lay on a baking tray lined with non-stick paper, sealed edge side facing down. Brush the top with the egg mix and sprinkle with sesame seeds (optional).

Bake at 180 degrees until golden (20-30 mins)



Serves 4

  • 1 whole chicken, butterflied
  • 1/2 bunch coriander
  • 1-2 teaspoons smokey paprika
  • 2 cloves garlic
  • 1 teaspoon cumin powder
  • 1 teaspoon oregano
  • 1 deseeded chili or chili powder
  • 1 lime
  • salt
  • a few pepper corns
  • 1 teaspoon extra virgin olive oil
  • corn

Preheat oven, grill or bbq to 200 degrees. Cut 2-3 slits into the skin in each section of the chicken.

Pound the coriander stems, paprika, chili, pepper, oregano, salt, garlic and cumin in a mortar and pestle. Add a splash of olive oil and the juice of 1/2 lime and mix well. Alternatively chop everything finely and combine in a bowl.

Rub spice paste all over chicken into slits. Place on a preheated oven tray and into a hot oven, under a hot grill or on the BBQ, turning when needed until cooked through and caramelised lightly. Rest.

Cut into 4-8 chicken pieces and place on a serving platter and squeeze over remaining 1/2 lime and sprinkle generously with fresh coriander leaves.

Serve with grilled corn



Serves 4-6

  • 1 cup raw quinoa
  • 2-4 sweet potatoes (1.5-2kg) cut into 2cm chunks
  • 1 tablespoon olive oil
  • salt and pepper
  • 2 corn cobs, husks removed
  • 1 can black beans, rinsed and drained
  • 1/4 red onion, finely chopped
  • 1 bunch coriander or parsley, finely chopped
  • 1 tablespoon olive oil
  • a good squeeze of lemon or lime juice

Cook quinoa by absorption in 1 3/4 cups of water and a pinch of salt.

Pour the cooked quinoa into a large bowl or tray and allow to cool.

Preheat oven to 180 degrees.

Toss the sweet potato in the olive oil, salt and pepper and place on a lined baking tray and bake for 30 minutes.

Grill corn on a hotplate until slightly blackened. Allow the corn to cool and remove kernels with a sharp knife.

Mix the quinoa, sweet potatoes, corn, black beans, onion and herb in a large bowl.

Dress the salad with the olive oil and lemon or lime juice. Add salt and pepper to taste and mix gently until all combined.



Serves 4

  • 1 red onion, cut into thin wedges
  • 600g pumpkin, peeled and de seeded and cut into chunks
  • 1 eggplant, cut into cubes
  • 1/3 cup olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon cinnamon
  • 1 teaspoon salt
  • 1/2 teaspoon chilli flakes
  • 2 cans chopped tomatoes
  • 1 can chickpeas, drained and rinsed

Preheat oven to 220 degrees

Mix together all the vegetable spices and salt in a small bowl.

Combine onion, pumpkin and eggplant in a large roasting pan.

Drizzle with oil and sprinkle with spices then toss to combine.

Roast 30 minutes.

Pour the tomatoes over the vegetables and roast for a further 15 minutes.

Remove the vegetables from the oven. Stir in the chickpeas and let it sit for 5 minutes before serving.

Delicious with grilled chicken or lamb




Makes 12 slices

  • 5 cups blanched almond meal
  • 1/2 cup LSA mix
  • 4 eggs
  • 1/4 cup macadamia or coconut oil
  • 1 teaspoon baking powder
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon raw honey, maple syrup or rice malt syrup
  • pinch salt
  • pinch nutmeg and / or cinnamon
  • 2 cups grated pumpkin
  • 1 tablespoon pumpkin seeds and / or sesame seeds

Combine wet ingredients in a bowl. Add the dry ingredients and mix well.

Grease or line a loaf tin with baking paper. Pour in batter and press down smoothly. 

Sprinkle over seeds.

Bake at 160-170 degrees for 1 to 1.5 hours. Check after 1 hour with a skewer and continue cooking until it comes out clean.

This is great with either savory or sweet toppings such as nut butters, jam, honey and tahini, avocado or is the perfect accompaniment to soup or a cooked breakfast.

Can be sliced and frozen, ready to toast and serve at a moments notice.