By Ramya Megna


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



 Serves 2

  • 2 salmon fillets
  • 600g potato, peeled and cut into chunks
  • 2 tablespoons olive oil, divided
  • salt and pepper
  • 2 teaspoon wholegrain mustard
  • 2 teaspoons lemon juice 

Brush the salmon lightly with olive oil, and season with salt and pepper.  Line a grill pan with foil and lay the salmon on top.

Place the potato in a pan with cold water to cover.  Salt and bring to the boil.  Lower the heat, cover and simmer for 12-15 minutes until tender.  Preheat the grill to medium. Whisk together the mustard, lemon juice, 1 tablespoon olive oil and some salt and pepper.

Grill the salmon for 5 minutes on each side (or until your desired level of cooking).  Meanwhile, drain the potato, reserving 1 tablespoon of cooking water.  Return the potato to the pan and mash until fairly smooth.  Stir in the mustard dressing and reserved cooking water. Season and serve.



Serves 6-8

  • 1 bone-in lamb shoulder, about 1.8kg
  • 8 garlic cloves, 4 finely sliced and 4 halved
  • 10 anchovies, sliced in half lengthways
  • 2-3 tablespoons sumac
  • 2-3 tablespoons olive oil
  • sea salt
  • freshly cracked pepper
  • 2 red onions, quartered
  • 6 sprigs thyme
  • 500ml dry white wine
  • 1 bunch Silverbeet, washed, leaves and stems separated
  • 100g green olives, pitted and sliced


Preheat oven to 140ºC. Prepare all ingredients to the specifications above.

Poke approx. 20 small holes in the lamb shoulder and push a slice of garlic and half an anchovy into each hole. Rub a good amount of olive oil, a generous pinch of salt and pepper and the Sumac over the lamb.

Place a roasting tray on the stovetop over medium heat and add a splash of olive oil. Add the onion wedges and brown slightly, then add the halved garlic cloves and thyme sprigs, before placing the lamb shoulder on top. Pour in the white wine and bring to the boil, cover the tray with a lid or foil and transfer to the oven. Cook for 3 hours at 140º C, then increase heat to 200º C, removing lid or foil and cooking for a further 30 minutes to brown the lamb.

Remove the meat from the tray, wrap loosely in foil and rest for 20 minutes. Place tray with onions and lamb juices on the stove over medium heat and cook for about 5 – 10 min. to reduce. Remove the thyme twigs from the mix and discard. Finely slice the silverbeet stems, add to the pan and cook for about 5 – 10 min. until softened, then add the sliced silverbeet leaves and olives and toss until warmed and wilted. Season to taste.



Serves 3-4

  • 200g mushrooms, sliced
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1/2 cup dry red wine
  • 3/4 cup beef broth
  • 2 tablespoons beef broth
  • 2 tablespoons flour
  • 3 tablespoons cold water
  • 1 teaspoon dried parsley flakes
  • salt and pepper to taste

Sauté mushrooms in butter and oil for 3-5 minutes, stirring occasionally.

Add red wine and simmer for a few minutes.

Add beef broth and simmer to reduce a bit, about 5 minutes.

Combine flour and cold water and whisk until smooth. Stir into the mushrooms until well blended.

Season to taste and simmer for about 1 minute, until thickened. If too thick, add a bit more broth. Add parsley.

Serve on chicken or steak.



Serves 2

  • 1 head of broccoli, stems removed and cut into florets
  • 200g green beans, ends trimmed
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1-2 tablespoons olive oil
  • Juice of half a lemon
  • 1 tablespoon minced garlic
  • Salt and pepper, to season


Preheat the oven to 200 degrees. Spray a baking sheet or tray with non-stick cooking oil spray.

Arrange the broccoli and green beans on the baking sheet.

Top with a tablespoon of Parmesan cheese, and drizzle with the olive oil and lemon juice. Add the minced garlic and salt and pepper to suit your tastes; mix together well until all of the vegetables are evenly and completely covered in dressing.

Spread the veggies out in a single layer, transfer to oven and roast for 30-40 minutes, flipping half way through.

Top with the remaining Parmesan cheese and serve.

Delicious with any protein.



Serves 4

  • 2 teaspoons cumin seeds
  • pinch chilli flakes
  • 2 tablespoons olive oil
  • 600g carrots, washed and coarsely grated
  • 140g red lentils
  • 1L hot vegetable stock
  • 125ml milk (coconut milk is my usual choice of milk)

Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute or until they start to jump around in the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside.  Add the oil, carrots, lentils, stock and milk to the pan and bring to the boil.  Simmer for 15 minutes until the lentils have expanded and softened.

Whizz the soup with a stick blender or in batches in a food processor until smooth (or leave it chunky if your prefer).  Season to taste and finish with the reserved toasted cumin seeds and chilli.


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By Ramya Megna


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



 Serves 4

  • 2 tablespoons extra-virgin olive oil
  • 4 to 5 cups chopped fresh broccoli florets (from 1 large head)
  • 1 teaspoon ground cumin
  • 2 teaspoons mustard seeds
  • 1 medium onion, chopped
  • 2 cups low-sodium vegetable broth
  • 1 (14-ounce) can light coconut milk
  • 1 cup uncooked red lentils
  • Fine sea salt, to taste
  • 1 teaspoon garam masala spice mix
  • 1 teaspoon ground turmeric
  • 5 to 2 tablespoons fresh lemon juice, to taste

Add the oil into a large saucepan and increase the heat to low-medium so the oil can preheat.

Add the broccoli into a food processor and process until very finely chopped (about the size of rice grains).

Add the cumin and mustard seeds into the saucepan with the oil. The seeds should sizzle and begin popping in the oil right away. As soon as the seeds start to pop, cover the saucepan immediately with a lid, and remove the saucepan from the heat source. Let sit until the seeds stop popping, then remove the lid and stir.

Stir in the onion, and place the saucepan back over medium heat. Cook for 3 to 4 more minutes until the onion softens.

Now, add the finely chopped broccoli, broth, entire can of coconut milk, lentils, 1/2 teaspoon salt, garam masala and turmeric. Stir to combine.

Increase heat to high and bring to a low bowl. Reduce heat to medium, cover with lid, and simmer for about 10 minutes. Now remove the lid and stir, and continue simmering, uncovered, for another 10 minutes, until the lentils soften and the mixture thickens. Stir every now and then to make sure it doesn't stick.

Stir in the lemon juice to taste.



Serves 4

  • 3 tablespoons olive oil
  • onions, peeled and finely chopped
  • 60g dried date, chopped
  • 400g spinach leaves, chopped
  • 1/2 teaspoon ground cumin
  • chicken breast fillets
  • 500g beetroot, peeled and cut into wedges
  • 2 sprigs rosemary, chopped

Preheat oven to 200°C. Heat 1 tablespoon oil in a frying pan and sauté onion and dates for 5 mins. Add spinach, cover and cook for 2-3 mins until wilted. Add cumin and season.

Cut a deep pocket in each chicken fillet and stuff with spinach and date mixture. Arrange in a large greased roasting pan. Toss beets with remaining olive oil and rosemary and season well. Spread around chicken and roast for 40 mins or until chicken is cooked through and beetroot is tender.



Serves 6

  • 500g pumpkin
  • 1 tablespoon olive oil
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 6 salmon fillets
  • 2 cups couscous
  • 1 tablespoon butter
  • 2 cups chicken stock
  • 1 lemon sliced

Finely dice the pumpkin into about 1/2 cm cubes then place in a baking tray. Sprinkle with the oil and toss to coat, sprinkle with the coriander and cumin and toss to coat. Bake in the oven at 200 degrees C or until cooked and starting to brown.

Bring the chicken stock to a boil, then turn off and add the butter. When melted add the couscous stirring occasionally.

Sear the salmon in a med-hot pan until browned on the outside and cooked to your preferred doneness.

To serve combine the pumpkin and couscous then place a layer on the serving plates. Place the salmon on top with 2 slices of lemon.



 Serves 4

  • 1kg beef chuck steak, trimmed, cut into 3cm pieces
  • 1 red onion, chopped
  • 2 carrots, thickly sliced
  • 1 tablespoon chopped fresh thyme leaves
  • 2 dried bay leaves
  • 2/3 cup dry red wine
  • 400g jar basil pasta sauce
  • 3/4 cup beef stock
  • 1/4 cup chopped fresh flat-leaf parsley leaves, plus extra to serve
  • Olive oil spray
  • 600g potatoes, very thinly sliced
  • 1 teaspoon garlic salt

Heat half the oil in a large flameproof casserole dish over medium-high heat.  Cook beef, in 2 batches, for 5 minutes or until browned all over.  Transfer to a heatproof bowl.

Heat remaining oil in same dish over medium heat.  Add onion and carrot.  Cook, stirring for 5 minutes.  Add the thyme and bay leaves.  Cook for 1 minute or until fragrant.  Add wine.  Cook for 2 minutes or until reduced by half.  Add pasta sauce, stock and 3/4 cup water.  Bring to a simmer.  Return beef to pan. Reduce heat to low. Cook, covered, for 1 hour or until beef is almost tender.  Remove beef from heat. 

Preheat oven to 160 degrees fan forced.  Combine potato and garlic salt in a bowl.  Top beef mixture with sliced potato.  Spray with oil.  Cover. Bake for 30 minutes. Uncover.  Increase oven to 200 degrees fan forced.  Bake for 30 minutes or until potato is golden and tender. Sprinkle with parsely.



 Serves 4

  • 4 carrots, peeled
  • 2 tablespoons olive oil
  • sea salt and black pepper to taste
  • 1 tablespoon white miso paste
  • 4 x 150g skinless barramundi fillets
  • salt and pepper
  • 1-2 tablespoons olive oil

Pre-heat oven to 180 degrees.

Sprinkle the fish with salt and pepper.  Heat a non-stick oven-safe pan over high heat. When the pan is hot, add the olive oil and the fish.  Lower the heat to medium and sear for about 30 seconds on each side.  Place pan with fish in oven and finish cooking until the fish is no longer translucent, about 12 minutes.

To make the carrot puree, place carrots, olive oil and salt in a large saucepan and cover with water.  Bring to a boil; cook until water has evaporated. Transfer carrots to a blender and add miso paste.  Puree' until smooth.  Season with salt and pepper.


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By Ramya Megna


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



Makes 6 large or 8-10 small

  • 1 medium sweet potato, peeled and roughly chopped
  • 1 medium onion, roughly chopped
  • 2 cloves garlic, roughly chopped
  • 2 tablespoons olive oil
  • 3 ups cooked chickpeas (drained and rinsed)
  • 2 teaspoons ground cumin
  • 2 teaspoon curry powder
  • 1 teaspoon salt
  • 2 eggs
  • 2 cups breadcrumbs, divided 

Preheat oven to 220 degrees and prepare a tray with parchment paper.

In a large mixing bowl, toss together the sweet potato, onion, and garlic. Drizzle on the oil. Spread the mixture onto the prepared baking sheet and roast in preheated oven for 15-20 minutes, or until the sweet potatoes are tender and beginning to brown.

Reduce the oven temperature to 180°. Line an additional baking sheet with baking paper and set aside.

 In a food processor, combine the roasted sweet potato mixture, the chickpeas, cumin, curry powder, and salt. Pulse until the mixture forms a smooth, thick paste—scraping the sides as necessary.

Add in the eggs and 1 cup of the breadcrumbs, mix well. Continue adding breadcrumbs, 1/4 cup at a time, until the mixture can easily be formed into patties.

Form the mixture into six large patties and place on the prepared baking sheet. Bake in preheated oven for 20-25 minutes, or until the burgers begin to brown, feel firm, and start to crack on top.

Serve in a burger bun with vegetables or a side salad.



Serves 8

  • 2.5kg beef brisket
  • sea salt
  • olive oil
  • 3 large onions, thinly sliced
  • 4 cloves garlic, smashed and finely chopped
  • 250g mushrooms, stemmed and finely sliced
  • 2 cups balsamic vinegar
  • 3 to 4 cups chicken stock
  • 4 bay leaves
  • 1 fresh thyme bundle

Coat a large roasting pan with olive oil and bring to a high heat. Season the brisket generously with salt. Add the brisket to the pan and brown well on both sides. Remove the brisket from the pan and reserve. 

Preheat the oven to 180 degrees.

Lower the heat to medium. Add the onions. Season with salt and cook until they are very soft and aromatic, 7 to 8 minutes. Add the garlic and cook for another 2 to 3 minutes. Toss in the mushrooms and cook until they are soft and wilted. Add the balsamic vinegar and reduce it by half. Taste it - it will be very vinegary, but that's ok, don't worry. Season with salt, if needed. Lay the brisket on top of the veggie mix and add the chicken stock to the pan until it just covers the brisket. Add the bay leaves and thyme.

Cover the pan with foil and roast in the oven. Roast for 1 hour, check the brisket, and turn it over. Add more stock if the liquid level has reduced. Cover the pan again and return it to the oven for another hour. Remove the foil and roast for 30 minutes more.

Remove the roasting pan from the oven, transfer the brisket to a cutting board, cover with foil, and let rest for 20 minutes.



Serves 4-6

  • 1 head of cauliflower, including the stem, roughly chopped
  • 3 teaspoons olive oil
  • 1 teaspoon sea salt
  • 1 medium onion, chopped
  • 3 carrots, chopped
  • 2 tablespoons ginger, chopped
  • 3 garlic cloves, crushed with your knife
  • 1 teaspoon ground turmeric
  • 1-4 tablespoons Thai curry paste (depending on spice level)
  • 5 cups vegetable stock
  • 1 x 420g can coconut milk
  • sea salt, to taste
  • drizzle chili oil and/ or freshly squeezed lime juice, to garnish

Preheat the oven to 220 degrees. Line a baking sheet with baking paper

Put the chopped cauliflower on the baking sheet, drizzle with 1 teaspoon of olive oil and sprinkle with sea salt. Roast the cauliflower for 30-40 minutes, or until it is soft and dark brown in many spots.

While the cauliflower is roasting, begin the rest of the soup. Heat the remaining 2 teaspoons of olive oil in a large pot over medium-high heat. Add the onion and sauté for 5 minutes. Add the carrots and continue to cook, stirring occasionally, until both the carrots and onion are brown, about 10 minutes. Add the ginger and garlic and cook for 1 minute. Add the turmeric and Thai curry paste and cook for 1 more minute. Deglaze the pan with a splash of the stock, scraping the bottom of the pot to remove and dark bits.

Add the remaining stock and bring the pot to a boil. Reduce the heat to low and gently simmer until the cauliflower has finished cooking. Pull the cauliflower from the oven and add it to the pot

Using a hand blender blend the soup until it is very smooth. Add the coconut milk and season to taste with sea salt. Drizzle with the chilli oil or squeeze of lime juice just before eating.



Serves 4

  • 1 tablespoon olive oil
  • 800g skinless chicken thighs
  • salt and pepper to taste
  • 1/2 onion, diced
  • 3 cloves garlic, diced
  • 5 sprigs fresh thyme
  • 1 large lemon, juiced
  • 5 cups chicken stock
  • 1 cup fresh spinach, roughly chopped

Heat oven to 200 degrees.

Heat olive oil in a large, oven-safe pan over medium heat. Season both sides of the chicken. Place the chicken in the pan and sear for 4-5 minutes on each side until golden.

Remove the chicken to a plate and set aside, then return the pan to the stove over medium-high heat.

Add the onion and garlic to the pan and saute until onion is soft and has started to caramelize.  Pull the leaves off the thyme sprigs and add it to the onions, then season with salt and pepper.  Add the lemon juice and stir to combine.  Add the chicken stock and spinach, stir to combine and bring the mixture to a simmer.

Return the chicken thighs to the pan and spoon over some of the liquid.  Place the pan in the oven uncovered and cook for 15-20 minutes until the chicken is cooked through.

Serve with rice / quinoa.



Serves 4

  • 2 heads broccoli, cut into florets
  • olive oil
  • sea salt and black pepper to taste
  • 2 cups rice 
  • 1 tablespoon grated ginger
  • 1 garlic clove, grated
  • 2 lemons, cut into wheels
  • 4 x 150g skinless barramundi fillets
  • 1/2 cup dry white wine
  • 1/4 cup parsley

Preheat oven to 220 degrees. Line a tray with baking paper. Cut broccoli into florets and add to sheet pan. Drizzle with 1 tablespoon olive oil and season with 1 teaspoon salt and 1/2 teaspoon pepper. Bake until golden brown, about 20 minutes.

Meanwhile, cook rice in rice cooker/stovetop.

In a small bowl, combine 1 tablespoon oil, ginger, garlic, lemon wheels, and 1 teaspoon salt; set aside.

In large nonstick pan, heat 2 tablespoons olive oil over medium heat. Season barramundI generously with salt. When oil is hot, add fish and sear for 5 minutes and move to the side, leaving extra room in the pan. Add ginger-lemon mixture to the pan and saute sauce until lemon wheels have become golden brown, about 3 minutes. Add white wine and 1/4 cup of parsley until a sauce begins to form, about 3 minutes. Pour sauce over fish.

Add rice to the pan and let cook until sauce is full absorbed. Top with roasted broccoli and garnish with parsley.

Read more


By Ramya Megna



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



Serves 4-6

  • 3 tablespoons olive oil, divided
  • 1kg diced lamb / beef / veal
  • salt and pepper for seasoning the meat
  • 1 large onion, diced
  • 6 cloves garlic, thinly sliced
  • 3 tablespoons sweet paprika
  • 1can crushed tomatoes
  • 6 cups chicken broth, divided, plus more if needed
  • 1 cup long grain rice
  • 1/2 head of a cabbage, chopped
  • 1 cup chopped flat leaf parsley
  • salt, black pepper, and more paprika for seasoning if needed

 In a large soup pot, warm 2 tablespoons of the olive oil. Season the meat cubes liberally with salt and pepper and, working in batches, brown the meat well. Remove the meat from the pot and set aside.

Add the last tablespoon of olive oil to the pot, stir in the diced onion, and saute until slightly softened. Stir in the sliced garlic and paprika and sauté for about a minute more.

Add the crushed tomatoes along with 4 cups of the chicken broth. Use a wooden spoon scrape up any fond from the bottom of the pot. Add the reserved meat along with any of its accumulated juices and bring the mixture up to a boil. Reduce the heat to a simmer and continue to simmer, partially covered, until the meat becomes tender, 30 to 40 minutes.

Add the rice, cabbage, and the remaining 2 cups of chicken broth. Bring back up to a boil and then simmer again for about 15 to 20 minutes, until the rice is done. Stir in the parsley and season with salt, pepper, and paprika if needed.




Serves 4

  • 1 bunch Rainbow Chard
  • 400g potatoes, peeled & cut into quarters
  • 1/4 cup olive oil
  • 4 large garlic cloves, peeled & minced
  • sea salt and cracked black pepper

Wash the chard and trim the stems, then cut the stems into 2cm pieces. Fold the leaves together, and cut into strips.

Bring a large pot of salted water to a boil then add the potatoes and cook until just almost tender, about 20 minutes.

Add the stems from the chard and cook another 10 minutes, then add the leaves and cook until wilted.

Drain the potatoes and chard very well in a colander.

In a large heavy skillet, heat the oil over medium heat and add the garlic. Season the oil with salt and pepper. Add the  chard and potatoes, then cook over medium heat, stirring often, and mashing the potatoes gently as they cook, for about 8 minutes.

Taste, and adjust seasonings as needed, then serve warm.




Serves 4

  • 4 salmon fillets
  • ½ red onion, chopped
  • 1 cup chopped or sliced carrots
  • 2 cups broccoli florets
  • salt and pepper, to taste
  • 2 tablespoons olive oil
  • 1½ cups teriyaki sauce (see recipe below)

Teriyaki sauce

  • 1 cup water
  • ¼ cup soy sauce
  • 2 teaspoons minced garlic
  • ¼ teaspoon ground ginger
  • ¼ cup packed brown sugar
  • 2 tablespoons honey
  • ¼ cup cold water + 2 tablespoons corn starch
  • 2 teaspoons sesame seeds

First make the sauce. Combine water, soy sauce, garlic, ginger, brown sugar, and honey in a medium sauce pan and whisk to combine. Bring to a boil over medium-high heat. Stir together cold water and corn starch until dissolved, then whisk into boiling sauce and reduce heat to medium-low. Remove from heat, stir in sesame seeds, and allow to cool while you prepare the veggies and salmon.

Preheat oven to 200 degrees. Grease a large baking sheet and arrange salmon in the center. Combine vegetables in a large bowl along with oil. Toss to coat. Transfer to baking sheet arranging the vegetables so that they are around but not on top of the salmon. Season vegetables and salmon with salt and pepper to taste.

Drizzle ⅔ of the sauce over the salmon and veggies. Bake for 15-20 minutes until salmon is flaky and tender and veggies are easily pierced with a fork.

Drizzle with remaining sauce and serve immediately



Serves 4

  • 500 g chicken mince
  • 4 small grated zucchini
  • 2 teaspoons sesame seeds, toasted
  • 2 cloves garlic, crushed
  • 1 heaped teaspoon ground cumin
  • 2 tablespoons coriander chopped
  • Zest of 1 lemon
  • 2 cups panko crumbs / breadcrumbs
  • 1 egg
  • 2 tablespoons olive oil for cooking


Grate the zucchini and place in a bowl with the breadcrumbs.

Add crushed garlic, cumin, chopped coriander, zest of 1 lemon, salt and cracked black pepper.

Toast the sesame seeds in a non stick pan. Lightly browned on medium heat.

Add the chicken mince and egg and combine .

Divide the mixture into 8 large patties or 12 medium sized ones.

Store in refrigeration for 1/2 hour or until needed.

Heat the oil in a non stick pan on medium heat and cook the rissoles on both sides until browned - about 2 minutes each side.

Place on a lined baking tray and cook for 10 minutes in a medium oven 180ºC. Don't cook for any longer as the rissoles can become hard and dried out.



Serves 4

  • 2 cups vegetable broth
  • 1/2 cup quinoa
  • 1/2 cup uncooked red lentils
  • 2 cups broccoli florets
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 3/4 cup bread crumbs
  • 1 cup shredded cheddar cheese
  • 1 cup milk
  • 1 clove garlic, minced


Preheat oven to 200 degrees.

Cook quinoa and lentils by combining the vegetable broth, along with quinoa and lentils in a medium-sized pot over medium-high heat. Bring to boil. Reduce heat to medium for about 20 minutes or until all of the liquid is absorbed.

Roast broccoli by placing the broccoli on a prepared baking sheet and toss with 2 tablespoons olive oil, until lightly coated on all sides. Bake for about 20 minutes, until the broccoli is tender and starting to caramelize on the edges. Remove from oven.

In a small pan over medium heat, heat 1 tablespoon olive oil. Add the garlic and cook just until fragrant, stirring often. Add the bread crumbs, basil and oregano and cook for 2 to 3 minutes, until slightly browned and crisp. Set aside to cool.

Reduce the oven heat to 180 degrees. Combine 1/2 cup of the shredded cheese, along with the milk with the cooked quinoa and lentils and stir until easily combined.

Pour the cheesy quinoa and lentils into a square baking dish and top with the roasted broccoli. Stir until the broccoli is evenly mixed in with the quinoa and lentils. Sprinkle the surface of the casserole with the reserved cheese, then sprinkle the breadcrumbs on top.

Bake, uncovered, for 25 minutes, until the top is golden. Cool before serving.


Read more


By Ramya Megna


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



 Serves 4

  • 800 g diced beef
  • 1 tablespoon olive oil
  • 2 red onions, cut into thin wedges
  • 1/2 packet No Worries Curries - Korma spice mix
  • 400 g tin chopped tomatoes
  • 300 g peeled pumpkin, cut into 2cm diced pieces
  • 50 g cashew nuts, finely chopped
  • 100g baby spinach
  • 1/4 cup natural yoghurt, plus extra to serve
  • 1 tablespoon lime juice
  • 1 teaspoon brown sugar
  • Steamed basmati rice / quinoa and chopped coriander, to serve

Place beef in a bowl with 2 teaspoons of the oil and toss to coat. Heat a large flameproof casserole dish over a high heat. Add the beef, in batches, cook for 2 minutes or until browned. Remove and set aside.

Return pan to a medium-high heat, add remaining oil and onion, cook stirring occasionally for 3 minutes or until golden. Add the curry spice mix, cook stirring for a further 1-2 minutes or until fragrant. Add the tomatoes and 375ml water, bring to the boil.

Cover dish and transfer to preheated oven for 1 hour. Add pumpkin and cashew nuts to pan, return to oven for a further 30 minutes or until beef is very tender. Stir through the spinach, yoghurt, lime juice and sugar.

Serve the curry with steamed basmati rice or quinoa and coriander.



Makes 8 patties

  • 1 400g tin wild Atlantic Salmon
  • 1/2 cup cooked fresh corn
  • 1/4 cup shallots, diced
  • 3 tablespoons Italian Parsley, finely chopped
  • 1 egg, beaten
  • 3 tablespoons unsalted butter, melted
  • 1 Tablespoon fresh ginger, grated
  • 1 teaspoon paprika
  • 1 teaspoon soy sauce
  • 1 teaspoon sea salt
  • 1/2 cup fresh bread crumbs

Preheat oven to 180 degrees.  Prepare a tray with parchment paper

 Combine everything except bread crumbs. Add 1/4 cup of bread crumbs and reserve the rest. Gently mix together so that salmon breaks up a bit, but still has decent chunks.

Form mix into patties, pressing together firmly. If needed add a little more bread crumbs to help everything stay together.

Gently cover the patties in remaining bread crumbs, then place onto tray. Cook for 20-25 minutes, turning them half way through until golden brown (Turning these can be a delicate operation. It helpsto use two spatulas at the same time to prevent the cakes from breaking apart.)

Squeeze some lemon over, and enjoy.



Serves 4 - 6

  • 1 chicken cut into 6
  • 3 tablespoons olive oil
  • 3 tablespoons white wine vinegar
  • 1/2 red onion finely chopped
  • Juice 1 1/2 lemons
  • Zest one lemon
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cinnamon
  • 1 tablespoon ground coriander
  • 1 teaspoon oregano dried
  • Salt and pepper to taste
  • 1/2 butternut pumpkin, chopped into 4 cm cubes.
  • 2 carrots, peeled and quartered lengthways and chopped
  • 1 brown onion, chopped

Mix chicken with all the ingredients in the chicken section above and allow to marinate for 3 hours (or overnight).

Preheat oven to 180C.

Place pumpkin, brown onion and carrot in a large baking pan/tray.Place chicken evenly over the vegetables and then pour reserved marinade over.
Bake for 60-70 minutes until chicken comes away from the bone easily. Remove chicken and allow to rest.
Increase heat (if vegetables still need a little cooking) and bake for 5-10 minutes while chicken rests.



Serves 4

  • 1 tablespoon coconut oil
  • 800g boneless, skinless chicken thighs, cut into bite sized pieces
  • 3 zucchini, made into zoodles with either a julienne peeler or spiralizer (you can grate the zucchini too)
  • 1/4 cup pine nuts


  • 2 cups sun dried tomatoes (dry, not packed in oil)
  • 1 cup olive oil
  • 1 cup fresh basil
  • 1/4 cup walnuts
  • 4 garlic cloves, peeled
  • 1/4 cup parmesan cheese
  • pinch black pepper

Place your zoodles on top of paper towels and salt them generously.  Set aside for 20 minutes, while they release their moisture.

Add all of the sauce ingredients to a food processor and pulse until well combined. Adjust seasoning and set aside.

Heat the coconut oil in a large pan over medium heat.  Once the oil has melted, add the chicken to the pan.  Saute until the chicken is cooked through, about 5 minutes.

Transfer the zoodles to a dry paper towel and remove press down to remove the excess moisture.

Turn down the heat of the pan to medium-low, and add the zoodles to the pan.  Stir well. Once the zoodles are warm, turn the heat off and add the sun dried tomato sauce, and pine nuts to the pan and stir until combined.



 Serves 4

  • 3 teaspoons sweet paprika
  • 1 tablespoon finely grated lemon rind
  • 1/2 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons cumin seeds
  • 4 x 150g boneless, skinless white fish

Broccoli salad:

  • 1/2 bunch fresh flat-leaf parsley
  • 1 head broccoli, coarsely grated
  • 400g can chickpeas, drained and rinsed
  • 2 green onions, thinly sliced
  • 1/2 cup roasted almonds, chopped

Combine the paprika, lemon rind, lemon juice and olive oil in a small jug. Season with salt and pepper. Transfer 2 tablespoons of the mixture to a glass dish and add the cumin seeds.  Stir to combine.  Reserve the remaining paprika mixture in the jug.

Add the fish to the cumin mixture in a dish.  Turn to coat both sides.  Cover and refrigerate for 15 minutes.

Heat a large greased non-stick frypan on medium heat.  Cook the fish for 3-4 minutes on each side or until browned and just cooked through.

Meanwhile, make the broccoli salad.   Place all ingredients in a large bowl.  Toss to combine and add the reserved paprika mixture, mixing it all through.


Read more


By Ramya Megna



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



Serves 2

  • 30g butter, softened + 10g butter melted
  • Splash of olive oil
  • 2 x chicken fillets, skinless and boneless
  • 2 cloves garlic, crushed & divided
  • 2 tablespoons fresh basil, chopped
  • 2 ears corn on the cob
  • 1/2 teaspoon chilli powder
  • 2 tablespoons fresh parsley, chopped


Preheat the oven to 200 degrees. Lightly grease a baking tray with a little oil.

Place half the butter in a small bowl with the 1 clove of garlic and basil and mix together to form a paste. Cut a deep slit into each chicken fillet, then stuff with the garlic herb butter. Place on the greased baking tray and cook in the oven for 30 to 40 minutes, until the chicken is completely cooked through.

Line another baking tray with non-stick baking paper. Place the corn on the tray and cook in the oven with the chicken for 20 to 25 minutes, until cooked through.

Melt the remaining butter in a small pan, then mix together with the parsley, remaining garlic and chilli powder. When the corn comes out of the oven, drizzle the melted butter over each cob.



Serves 4

  • 2 tablespoons extra-virgin olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 5 cups vegetable broth
  • 2 medium white potatoes (or sweet potatoes), diced
  • 4 cups broccoli florets
  • 1 teaspoon thyme
  • Salt
  • Pepper


Heat olive oil in a large pot over medium-high heat. Add onion and garlic, and cook until onions are translucent.

Add vegetable broth, potatoes, and broccoli. Bring to a boil and cook for 20 minutes.

Transfer to a blender and blend until smooth.

Pour back into the pot and stir in thyme and salt and pepper to taste.



Serves 4

  • 1/4 cup extra-virgin olive oil
  • 1 large onions, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 1/4 cup flat-leaf parsley, finely chopped
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried chilli flakes
  • 1 bunch silverbeet, stems and leaves separated, coarsely chopped
  • 1 can chopped tomatoes
  • 1/2 tablespoon tomato paste
  • 3/4 cup water
  • sea salt to taste


Heat olive oil in a large saucepan over medium heat, add onion, garlic, parsley, oregano and chilli and sauté for 5 minutes or until soft. Add silverbeet stems and cook for another 7-10 minutes. Add silverbeet leaves and cook, stirring, for 5 minutes or until beginning to wilt. Add tomatoes, tomato paste and 3/4 cup water, season with sea salt and stir to combine. Bring to the boil and simmer for 45-50 minutes or until silverbeet is tender and sauce is thick. Serve immediately.



Serves 4 

  • 500g thick Greek-style yoghurt
  • 1/2 bunch mint, leaves picked, roughly chopped
  • 1 teaspoon dried chilli flakes
  • Finely grated zest of 1 lemon and juice of 2 lemons, plus extra wedges to serve
  • 4 x 200g skinless, firm white fish fillets
  • 2-3 zucchinis, cut into 2mm-thick ribbons (a mandoline or vegetable peeler is ideal)
  • 2 tablespoons olive oil
  • Roughly chopped flat-leaf parsley, to serve

In the bowl of a small food processor, combine the yoghurt, mint, chilli flakes and lemon zest and juice, then whiz until well combined. Season.

Place the fish fillets in a shallow glass dish. Pour over half the yoghurt marinade, spreading it over the fish with the back of a spoon. Cover dish with plastic wrap and refrigerate for 10 minutes.

Season zucchini slices with salt and set aside for 1-2 minutes to soften slightl

Remove one fish fillet from the marinade. Place 6-8 zucchini slices over the fish, overlapping slightly, then tuck the ends underneath. Repeat with the remaining fish fillets and zucchini. 

Preheat the oven to 200 degrees.

Cut four 30cm x 40cm rectangles of baking paper. Take one rectangle and fold in half. Open out and place one piece of fish in the centre along the crease. Spoon 1 tablespoon marinade over the fish and drizzle with 2 teaspoons olive oil. Season. Fold paper in half over fish and, using scissors, trim the open edges into a semicircle. Crimp at 1cm-2cm intervals, making firm creases to seal tightly. Twist the ends to secure and place on a baking tray. Repeat with remaining fish and paper.

Cook for 8-10 minutes until the bags are puffed and golden. Remove the tray from the oven and allow the parcels to rest for 2-3 minutes.

Transfer parcels to serving plates. Carefully cut open using scissors, then scatter a little parsley over the fish and serve with lemon wedges.



Serves 10-12

  • 2 large carrots, finely grated
  • 1 cup sultanas, soaked in water until plump
  • 2 cups walnuts
  • 1/2 cup desiccated coconut
  • 3 tablespoons coconut oil
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • pinch cinnamon
  • pinch nutmeg


  • 1 cup cashews, soaked
  • juice from 1 lemon
  • splash of maple syrup
  • 1 teaspoon vanilla extract
  • water, if needed

Line a 20cm cake tin with baking paper and set aside.

In a food processor add your grated carrots, sultanas and walnuts and process until fine enough to stick together but still have some texture.  Place in a bowl with the remaining cake ingredients and combine well. Taste and adjust sweetness and spice if you need.

Press the cake firmly into the cake tin.

Add all the icing ingredients to a blender and puree until really smooth, thick and creamy.  Add a little water to get the right consistency if needed - the longer your uts have been soaked the less likely you will need to add water.  Spread over the cake, sprinkle with extra coconut and refrigerate until set.

Suggestion - make a double batch and stack the cake once frozen.



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By Ramya Megna


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


Serves 2

  • 3 1/2 - 4 cups vegetable broth, warmed on the stovetop
  • 2 tablespoons olive oil, divided
  • 150g mushrooms sliced
  • Sea salt + black pepper to taste
  • 3/4 cup thinly sliced leeks, well rinsed and dried
  • 1 cup arborio rice
  • 1/4 cup dry white wine
  • 1 tablespoon butter
  • 1/4 cup parmesan cheese, plus more for serving
  • Fresh chopped parsley to garnish (optional)


In a small saucepan, heat vegetable broth over medium heat. Once simmering, reduce heat to low to keep warm.

In the meantime, heat a large saucepan over medium heat. Once hot, add 1 tablespoon olive oil and mushrooms. Season with a pinch each salt and pepper and sauté until tender and slightly browned - 3-4 minutes - stirring frequently. Remove from pan and set aside in a small dish.

Heat the same large saucepan over medium heat once more. Once hot, add 1 tablespoon olive oil and leeks. Sauté for 1-2 minutes, or until softened and very slightly browned.

Add arborio rice, and cook for 1 minute, stirring occasionally to coat.

Add dry white wine and stir gently. Cook for 1-2 minutes, or until the liquid is absorbed.

Using a ladle, add warmed vegetable stock 1/2 cup at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer. You want the mixture to be cooking but not boiling, or it will get gummy and cook too fast.

Continue to add vegetable stock, stirring to incorporate, until the rice is 'al dente' - cooked through but still has a slight bite. This whole process should only take 15-20 minutes.

Once the rice is cooked through and al dente, remove from heat and add the butter, parmesan cheese, and most of the cooked mushrooms from earlier, reserving a few for serving. Stir to coat.

Taste and adjust flavour as needed, adding a pinch of salt and pepper to taste or more parmesan to enhance the cheesiness.

To serve, divide between serving bowls and top with remaining mushrooms, additional parmesan cheese, and a sprinkle of parsley (optional).




Serves 4

  • small knob of butter
  • 1 onion, sliced thinly
  • 2 carrots, diced
  • small bunch thyme
  • 1/2 cabbage, shredded
  • 4 tablespoons white wine
  • 300ml chicken stock
  • 1 can white beans, drained and rinsed
  • 4 fillets white fish
  • sea salt and pepper, to taste

Heat the butter in a large sauté pan and add the onion and carrots, then gently cook for 8-10 mins until softening, but not brown. Stir in the thyme and cabbage, then cook for a few mins until the cabbage starts to wilt. Pour in the wine, simmer until evaporated, then add the stock and beans. Season, cover the pan, then simmer gently for 10 mins until the cabbage is soft but still vibrant.

When the cabbage is done, cook the fish. Season each fillet. Heat the oil in a frying pan. Fry the fish, skin-side down, for 4 mins until crisp, then flip over and finish on the flesh side until cooked through. Serve each fish fillet on top of a pile of cabbage.



Serves 4

  • 4 single chicken breast fillets
  • 1 tablespoon olive oil
  • 1 teaspoons finely grated lemon rind
  • 1 tablespoons lemon juice
  • 1 cloves garlic, crushed
  • 1/2 tablespoon ground coriander
  • 1/2 tablespoon ground cumin
  • 1 teaspoons ground cardamom
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon ground turmeric
  • 1/4 cup firmly packed, finely chopped fresh flat-leaf parsley
  • 2 tablespoons, finely chopped fresh coriander
  • 500g beetroot, trimmed
  • 1/4 cup natural yogurt 

Preheat oven to180 degrees.

Combine chicken, oil, rind, juice, garlic, spices, parsley and fresh coriander in large bowl. Cover; refrigerate 1 hour.

Meanwhile, wrap unpeeled beetroot in foil. Place on oven tray; roast in the oven about 1 hour or until tender. When cool enough to handle, peel beetroot; chop coarsely then blend or process until pureed. Stir in yogurt; cover to keep warm.

Cook undrained chicken, in batches, in large heated lightly oiled non-stick frying pan until browned both sides and cooked through. Serve chicken on couscous, rice or quinoa and top with beetroot puree.



Serves 4

  • 1 tablespoon olive oil
  • 4 cups broccoli florets, chopped into bite-sized pieces
  • 2 tablespoons butter or coconut oil
  • 1 small onion, chopped into thin half rings
  • 4 cloves garlic, minced
  • 4 cups (packed) baby spinach, washed and roughly cut
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon oregano, dried
  • 6-8 eggs, beaten

Preheat oven to 180 degrees

Lightly steam broccoli until starts to turn bright green remove from heat, rinse with cool water, and set aside

Melt coconut oil/butter in a large skillet on medium heat. Saute onions for 20-25 minutes until translucent and brown (stir occasionally to prevent sticking)

Add garlic and saute another minute or two

Add spinach and a pinch of sea salt and stir. Let cook until spinach is wilted (about 3-4 minutes)

Add rinsed and drained broccoli, oregano and rest of sea salt. Stir until well combined and remove from heat

Pour eggs on top of veggies and shake pan slightly to get egg mixture to settle into the vegetables

Bake for 20-25 minutes until baked all the way through



Serves 4

  • 500g carrots, peeled and cut into chip sized battons
  • 1-2 tablespoons extra virgin olive oil
  • Sea salt and black pepper to taste
  • 1 teaspoon fresh thyme leaves, chopped
  • ½ teaspoon oregano
  • 2 tablespoons finely chopped flat-leaf parsley


Preheat the oven to 200 degrees. Oil a sheet pan or a baking dish large enough to fit all of the carrots in a single layer. Place the carrots in a large bowl, and toss with the olive oil, salt, pepper, thyme and oregano.

Spread in an even layer in the prepared pan or baking dish. Cover with foil, and place in the oven for 30 minutes. Uncover, and if the carrots are not yet tender, turn the heat down to 180 degrees and return to the oven for 10 to 15 more minutes until tender. Add the parsley, stir gently, and taste and adjust salt and pepper. Serve hot, warm or at room temperature. Delicious with a drizzle of tahini as well.


Read more


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.


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