For detailed guidelines, click on the Meal Plan Tab in the menu.

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free

Chicken, cabbage and lentil stir fry

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: ½ can organic brown lentils (drained and washed), 1 carrot, 1 cup cabbage, 1 cup broccoli, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon ground cumin and turmeric

METHOD:

Heat up the oil in a frying pan and cook the chicken (or tofu) first with salt, pepper, cumin and turmeric then set aside. Chop up onion, carrot, cabbage and crushed garlic, add salt and pepper and cook with oil on a pan. After 10 minutes when soft add the broccoli, cooked lentils. After 5 minutes add chicken (or tofu) and serve with parsley.

*

* Vegetarian alternative with Tofu *Gluten-free *Dairy-free

Lean beef mince with roasted carrots and broccoli

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, ½ red capsicum, ½ onion, 1 clove garlic, ½ can organic diced tomatoes

PROTEIN: 120g organic grass-fed extra lean beef mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, thyme, oregano

METHOD:

Heat up the oven to 200C. Cut up and Season the carrots and broccoli with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. In a frying pan heat up the oil and cook the chopped onion, capsicum and crushed garlic covered until soft. Then add the mince (or tofu at the end as it cooks in 1-2 minutes), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the carrots and broccoli when ready.

*

*Vegetarian alternative with Fish *Gluten-free *Dairy-free

Naked chicken schnitzel with salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup salad with dark green leaves, ½ cup red cabbage, 1 cup spinach, 1 spring onion, 1 tablespoon coconut flour, lemon juice from 1 lemon

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Prepare the salad in a bowl mixing the leaves, cabbage, spring onion with lemon juice and drizzle with olive oil. Whisk the egg with LSA, salt, pepper and a tablespoon of coconut flour. Cut up the chicken, flatten it with a hammer, season with salt and pepper then cover in the egg mixture.  Heat up the oil in a frying pan and cook the chicken until brown on each side. Serve with salad.

*

*Vegetarian alternative with Falafel *Gluten-free *Dairy-free

Lean beef mince rissoles with roasted carrots and broccoli

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, ½ onion, 1 clove garlic, 1 tablespoon almond flour

PROTEIN: 120g organic grass-fed extra lean beef mince or falafel (vegetarian), 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, thyme, oregano

METHOD:

Heat up the oven to 200C. Cut up and season the carrots and broccoli with olive oil, salt, pepper and thyme. Roast for 15-20 minutes or until soft. In a bowl mix the mince, almond flour, LSA, crushed garlic, chopped onion, egg, salt, pepper, rosemary, thyme and oregano. Make the mixture into little ball shapes but slightly flatten so they cook through. In a frying pan heat up the oil and cook the rissoles until brown. Then serve with the carrots, broccoli and Greek yoghurt and dill dressing (or Vegenaise).

*

*Vegetarian alternative with Fish *Gluten-free *Dairy-free

Extra lean beef sausages with Thai salad topped with crispy shallots

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 cup rocket salad, 1 carrot, 1 cup red cabbage, ½ red capsicum, 1 shallot, lemon juice from 1 lemon,1 tablespoon barbecue sauce (sugar-reduced)

PROTEIN: 1-2 extra lean sausages or fish (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

METHOD:

Cut the sausages in half. Then heat up the pan or barbecue and add sausages (or fish) to cook. When brown serve with mixed salad tossed with shredded carrots, chopped capsicum, red cabbage, LSA, olive oil, lemon juice and top with crispy shallots (cook in oil until brown then drain the oil on a fine mashed sieve).

*

*Vegetarian with Tofu *Gluten-free *Dairy-free

Chicken and vegetable soup

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 25 Minutes

INGREDIENTS:

CARBS: ½ onion, 1 clove garlic, 1 carrot, 1 celery stick, 1 zucchini, 1 cup broccoli, ½ litre chicken stock (salt-reduced) or water (vegetarian)

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley

METHOD:

Warm up the oil and cook the chopped onion and crushed garlic first until soft. Then add the chopped carrots, celery, chicken (or tofu at the end) and cook covered for 10 minutes. Then add the zucchini, broccoli, parsley and chicken stock and cook for another 10 minutes until all the ingredients are soft.

*

*Vegetarian alternative with Fish *Gluten-free *Dairy-free alternative

Oven baked chicken with coleslaw

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 60 Minutes or more (30 min per 500g chicken or 10 min per 2.5cm thickness for fish)

INGREDIENTS:

CARBS: 1 cup white cabbage, 1 carrot, 1 spring onion, 1 celery stick

PROTEIN: 120g organic or free-range chicken (whichever part you like) or fish (vegetarian), 1 tablespoon coleslaw dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, roast chicken spice

METHOD:

Turn on the oven 200C. If you are making the whole chicken, you can put it on a stainless steel vertical rack. Smear the olive oil on the chicken (or fish) then season it with salt, pepper and roast chicken spice (or lemon juice for Fish).  Put in the oven and let it cook depending on the size of the chicken (fish).  Prepare the salad in a bowl mixing the chopped-up cabbage, spring onion, celery, shredded carrots, salt, pepper and the dressing.

*

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free alternative

Pork chops with rocket, pumpkin, beetroot, feta and chickpeas salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup rocket salad, 1 cup pumpkin, 2 tablespoons organic beetroot (from a can), 1 tablespoon organic chickpeas (can-drained and washed), 1 cup cos lettuce, lemon juice from 1 lemon

PROTEIN: 120g pork chops (cook with fat on but eat only the lean meat) or tofu/ fish (vegetarian), 1 tablespoon fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, thyme, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up and season the pumpkin with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. Heat up the oil in the pan add fennel seeds, salt and pepper, then put the pork (or tofu- only 1-2 minutes) in and drizzle with oil, salt pepper and fennel seeds, cover and cook for approx. 10 minutes each side on medium heat. In the meantime prepare the salad with cos lettuce, rocket, beetroot, feta, chickpeas, finely chopped walnuts and roasted pumpkin when ready. Dress with olive oil and lemon juice.

*

*Vegetarian alternative with Tofu *Gluten-free *Dairy-free

Steak strips with salad, red kidney beans and avocado

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup dark leave salad and spinach, 1 tomato, 1 tablespoon organic red kidney beans (can- drained and washed), ½ red capsicum, ½ cup red cabbage, lemon juice from 1 lemon

PROTEIN: 120g organic or grass-fed beef steak or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) that has been cut into strips with salt, pepper. Stir-fry for approx. 5 min. For the dressing mix olive oil and lemon juice. Prepare the salad with the leaves, tomato, red cabbage, capsicum, kidney beans, avocado and drizzle with dressing.

*

*Vegetarian alternative with Falafel *Gluten-free *Dairy-free alternative

Lean beef mince Bolognese with zucchini noodles/ zoodles

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup mushrooms, ½ capsicum, 1 tablespoon peas (frozen or can), ½ can organic diced tomatoes, 1 zucchini, ½ onion, 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or falafel balls (vegetarian), 1 tablespoon grated parmesan cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, thyme, oregano

METHOD:

Cut up the zucchini with a spiralizer or with a knife into fine long noodle strips and boil for 1min then drain in a colander. In a frying pan heat up the oil and cook the chopped onion, capsicum, mushrooms, peas and crushed garlic covered until soft. Then add the mince (or falafel), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the zoodles and parmesan cheese on top.

*

*Vegetarian alternative with Tuna *Gluten-free *Dairy-free alternative

Sour cream chicken patties

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup dark green leaves, ½ cup bean sprouts, 1 tomato, 1 clove garlic, 1 tablespoon coconut flour, lemon juice from 1 lemon

PROTEIN: 120g organic or free-range chicken thighs or can tuna (vegetarian), 1 organic or free-range egg, 1 tablespoon sour cream or Bio cheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon peanut oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley

METHOD:

Prepare the salad by mixing the leaves, bean sprouts, tomatoes, feta cheese and parsley. For the dressing mix lemon juice and olive oil.  Then chop up the chicken thigh on small pieces (or drain Tuna), season with salt, pepper, parsley. Add crushed garlic, sour cream (or Bio cheese), egg, coconut flour and mix it. Heat up the oil in a frying pan and add a tablespoon of the mixture, cook until brown then gently turn over. Serve with the salad and dip in a Greek yoghurt with dill (or Vegenaise).

*

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free

Lamb with asparagus, broccoli, cauliflower and beetroot salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 cup spinach, ½ cup broccoli, ½ cup cauliflower, 4-5 Asparagus, ½ cup beetroot (from a can), lemon juice from 1 lemon

PROTEIN: 120 g organic lamb chops (cook with fat, but eat only the lean meat) or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, cumin seeds

METHOD:

Turn on the oven 200 C, cut up the broccoli, cauliflower, asparagus then drizzle with olive oil and add salt, pepper and cumin seeds. Cook for 20 min or until soft. Heat up the oil or a barbecue and cook the lamb (or Tofu) with salt, pepper and rosemary. Cook with the fat on, but only eat the lean meat. For the dressing mix olive oil, salt, pepper and lemon juice. On a plate mix the salad leaves, chopped-up beetroot and the vegetables from the oven and the dressing.

*

*Vegetarian alternative with Tofu *Gluten-free *Dairy-free alternative

Pesto chicken with ranch slaw salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup red and white cabbage, 1 carrot, ½ red and yellow capsicum, 1 spring onion

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon pesto, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Prepare the salad by mixing the chopped-up cabbage, capsicum, spring onion and shredded carrot.  Dress with ranch slaw or Vegenaise. Then chop up the chicken breast (or tofu) on small pieces, season with salt and pepper and pesto and cook on frying pan with olive oil. Once cooked, mix in with the salad.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Low carb popcorn chicken with salad and asparagus

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, 5 asparaguses, 1 tablespoon coconut flour, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon peanut oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Preheat the oven to 200C. Place the asparagus on a tray with baking paper, drizzle with olive oil, salt, pepper, and bake for approx. 10 minutes. Cut up the chicken breast into cubes, prepare a bowl with the flour and a bowl with the egg. Whisk the egg with salt and pepper. Coat the chicken in coconut flour then dip it in the egg mixture. Heat up the peanut oil in the frying pan and cook the chicken until brown and tender. Then serve with a bowl of salad, asparagus and dress with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup dark green leaves, ½ carrot, ½ cup beetroot (can), 1 tablespoon balsamic glaze

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, thyme, oregano

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper, oregano, and thyme. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Prepare the salad with the leaves, slices of carrots, beetroot and drizzle with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Beef mince with kale chips and roasted pumpkin

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup pumpkin, 1 cup kale, ½ can organic tomatoes, ½ red capsicum, ½ onion. 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon parmesan cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, rosemary

METHOD:

Heat up the oven to 200C. Cut up the pumpkin and kale, season with salt, pepper, and drizzle with olive oil. Roast for 10-15 min or until kale is crunchy and pumpkin soft. In a frying pan heat up the oil and cook the chopped onion, capsicum and crushed garlic covered until soft. Then add the mince, salt, pepper, rosemary, oregano, and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Lamb chops with roasted carrots and asparagus

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 5 asparaguses, 1 carrot

PROTEIN: 120g lamb chops or fish (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, cumin seeds, thyme

METHOD:

Heat up the oven to 200C. Cut up the asparagus and carrots, season with salt, pepper, cumin seeds, thyme and drizzle with olive oil. Roast for 10-15 min or until soft. Season the lamb with salt, pepper and rosemary and cook in a frying pan with olive oil for approx. 5 min each side. Serve with Greek yoghurt and dill dressing.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Tandoori chicken in lettuce with walnuts and fetta cheese

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 2 large dark cos lettuces, ½ cucumber, ½ tomato, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chopped walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon tandoori paste

METHOD:

Cut up the chicken breast on small cubes then marinate it in the tandoori paste mixed with some olive oil, salt and pepper. You can marinate overnight or just while you prepare the other ingredients. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Then cut up the cucumber, tomato, parsley, fetta cheese, walnuts and prepare your lettuce. Heat up the frying pan with olive oil then add the chicken and cook for 5-10 minutes or until brown. Serve the chicken on the top of the lettuce mixed with the veggies, walnuts and lemon yoghurt.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: ½ red capsicum, 1 cup broccolini, ½ zucchini

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian)

FAT: 2 tablespoons extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Cut up the broccolini, zucchini and capsicum. Season with olive oil, salt and pepper then roast for 10-15 minutes. Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Serve the steak with the roasted veggies.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Beef mince with veggies in slow cooker

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME:  4 Hours in a slow cooker on high

INGREDIENTS:

CARBS: 1 carrot, 1 zucchini, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon fresh parsley, ½ can crushed tomatoes, 1 tablespoon tomato paste

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, rosemary

METHOD:

Add the mince (or tofu) in the slow cooker, break it up so it is evenly spread out. Add chopped up carrots, onion, capsicum and zucchini then crushed garlic, canned tomato and tomato paste. Season with salt, pepper, thyme, oregano and rosemary. Then cook on high for 4 hours. Serve with mozzarella, fresh parsley and hemp seeds.

*

*Vegetarian alternative*Gluten-free *Dairy-free alternative

Pork chops with roasted veggies

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 cup broccoli, 1 cup cauliflower, 1 cup pumpkin

PROTEIN: 120g pork chops or fish (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, cumin seeds, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the broccoli, cauliflower and pumpkin. Season with salt, pepper, cumin seeds and drizzle with olive oil. Roast for 10-15 min or until soft. Season the pork chops with salt, pepper and fennel seeds and cook in a frying pan with olive oil for approx. 5 min each side. Serve with Greek yoghurt and dill dressing.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Chicken salad with fetta, peaches, chickpeas, beetroot and walnuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), ½ cup organic chickpeas (can-drained and washed), 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chopped walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon tandoori paste

METHOD:

Cut up the chicken breast on small cubes, then cook it on a frying pan with some olive oil, salt and pepper until brown. Then prepare your salad mixing the green leaves with beetroot, chickpeas, peach, fetta cheese and walnuts. Serve the chicken on the top of the salad, dress with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Turkey breast and halloumi salad with avocado and sunflower seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup spinach, ½ red capsicum, ½ cup pumpkin (roasted), 1 tablespoon fresh parsley, 1 tablespoon balsamic glaze

PROTEIN: 30g organic halloumi or Bio cheese/ Sheese (dairy-free), 40g turkey breast

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 tablespoon sunflower seeds (roasted), 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the frying pan and brown the sunflower seeds first. Then set aside, add oil and cook the sliced-up halloumi cheese until slightly brown on each side. Prepare your salad, add chopped up avocado, capsicum, turkey breast, roasted pumpkin, then add the halloumi and sunflower seeds. Season with salt and cracked pepper and serve with fresh parsley, drizzle with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 4-5 cherry tomatoes, 1 cup dark green leaves, ½ cup spinach, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian)

FAT: 2 tablespoons extra virgin olive oil, ½ avocado, 1 tablespoon hemp seeds, 1 tablespoon pine nuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Serve the steak with a salad mixed with tomato, avocado and roasted pine nuts. Dress the salad with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Chicken thighs with roasted veggies, hemp and chia seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, 1 cup pumpkin

PROTEIN: 120g organic or free-range chicken thigh or fish/ tofu (vegetarian)

FAT: 1 tablespoon hemp seeds, 1 tablespoon chia seeds, 1 tablespoon sesame seeds

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, cumin seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and pumpkin, season with salt, pepper, thyme, oregano, then drizzle with olive oil. Cover the pumpkin with hemp and chia seeds and roast for 15-20 minutes. In the meantime, season the chicken with salt, pepper, cumin seeds and sesame seeds and cook on a frying pan with olive oil or barbeque until brown. Serve with the roasted veggies.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Pork mince with mango chutney, cashew nuts and zucchini zoodles

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 zucchini, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, 1 tablespoon mango chutney, 1 tablespoon fresh mint leaves

PROTEIN: 120g pork mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon cashew nuts, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, cumin powder, turmeric, fennel seeds

METHOD:

Make noodles from the zucchini using a peeler or spiralizer, boil for 2-5 minutes max and squeeze out the excess water in a tea towel. Roast the cashew nuts on a heated frying pan until brown. Heat up the frying pan with olive oil and cook the chopped onion, crushed garlic, salt, pepper, cumin powder, turmeric, fennel seeds. Add the pork mince, break it down and cook until brown. Then add the tomato paste, mango chutney and cashew nuts. Serve with zoodles topped with fresh mint leaves.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Coconut chicken salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ red capsicum, 1 tomato, ½ cucumber, 2 tablespoons coconut flour, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 organic or free-range egg

FAT: 2 tablespoons peanut oil, 1 tablespoon extra virgin olive oil, 2 tablespoons shredded coconut, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Cut up the chicken breast on small cubes, then season it with salt, pepper. Prepare 3 bowls, one with coconut flour, one with the egg scrambled with salt and pepper and one with the shredded coconut. Cover the chicken in the flour, egg then coconut and cook on a hot frying pan in peanut oil until brown.  Serve with a salad mixed with tomato, capsicum, cucumber, avocado, olive oil and balsamic glaze.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Beef mince with red kidney beans and mushrooms

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 cup green beans, ½ red capsicum, 4 asparaguses, 1 cup mushrooms, ½ cup organic red kidney beans (can drained and washed), ½ can organic diced tomato, ½ onion, 1 clove garlic

PROTEIN: 120g extra lean premium beef mince or tofu (vegetarian), 1 tablespoon parmesan chees or Bio cheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, oregano, thyme, rosemary

METHOD:

Heat up the oil in the pan and cook the chopped onion, garlic, green beans, asparagus and capsicum. After 5 minutes add the mince seasoned with salt, pepper, oregano, thyme and rosemary. When it is cooked, add the diced tomato, mushrooms and kidney beans, simmer for a couple more minutes then serve with parmesan cheese.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken tenders with roast veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, 1 cup pumpkin

PROTEIN: 120g organic or free-range chicken tenders or fish/ tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and pumpkin, season with salt, pepper, thyme, oregano, then drizzle with olive oil and roast for 15-20 minutes. In the meantime, season the chicken with salt, pepper, fennel seeds and cook on a frying pan with olive oil or barbeque until brown. Serve with the roasted veggies.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Pork chops with veggies sesame seeds and roasted pine nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup green beans, 1 carrot, 1 cup broccoli

PROTEIN: 120g pork chops or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sesame seeds, 1 tablespoon pine nuts, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ground cumin, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and green beans, season with salt, pepper, ground cumin then drizzle with olive oil and roast for 15-20 minutes. In the meantime, brown the sesame seeds and pine nuts on a hot frying pan. Then season the pork with salt, pepper, fennel seeds and cook with olive oil until brown. Serve with the roasted veggies, sesame seeds and pine nuts.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Steak and cabbage salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 cup cabbage, 1 carrot

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian), 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the frying pan with olive oil or barbecue and add the steak (or tofu cook only 1-2 min) seasoned with salt and pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Prepare the salad with shredded carrot, cabbage, hemp seeds and drizzle with ranch slaw dressing.

*

* Vegetarian alternative *Gluten-free alternative *Dairy-free alternative

Hazelnut chicken tenders with ranch slaw salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 3 tablespoons breadcrumbs or rice flour breadcrumbs (gluten-free), 3 tablespoons hazelnut meal, ½ cup almond flour, 1 cup spinach, 1 cup red and white cabbage, ½ shredded carrot

PROTEIN: 120g organic or free-range chicken breast, 1 organic or free-range egg, 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Prepare 3 bowls, one with almond flour, one with whisked egg with salt and pepper and one with the breadcrumb mix (hazelnut meal with breadcrumbs). Cut up the chicken, season with salt and pepper on both sides, then cover with flour, egg then breadcrumbs. Cook in a frying pan until golden brown. Serve with ranch slaw salad (mix chopped up spinach, cabbage and carrot), dressing and chia seeds.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Extra lean sausages with veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: bunch broccolini, 1 carrot, 1 cup sugar snap peas

PROTEIN: 1-2 extra lean gourmet sausages or fish (vegetarian), 1 tablespoon Thomy mayo or Vegenaise (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Cut off the end bits from the sugar snap peas and broccolini, slice up the carrots, season with salt, pepper and drizzle with olive oil. Roast for 15-20 minutes or until soft. Cook the sausages in a frying pan with olive oil or on a barbecue for approx. 5 min each side. Serve with mayonnaise.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Chicken salad with roasted veggies, fetta and pine nuts

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup green beans, ½ cup asparagus, ½ cup pumpkin, ½ cup broccoli, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken thigh or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon pine nuts, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, burrito spice

METHOD:

Preheat the oven to 200C. Chop up the pumpkin, green beans, broccoli and asparagus, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. Roast the pine nuts on a hot frying pan for a couple of minutes then set aside. Then cut up the chicken on small cubes, season with salt, pepper and add to a hot frying pan with some olive oil. Once browned, add some burrito spice. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Prepare the salad with the roast veggies, chicken, pine nuts, add fetta cheese, parsley and the yoghurt dressing.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Chicken salad with red kidney beans, avocado and mozzarella

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 tomato, ½ cup organic red kidney beans (can- drained and washed), lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tuna (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil,  ¼ avocado, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, cumin seeds

METHOD:

Cut up the chicken breast, season with salt, pepper, cumin seeds and cook on a frying pan with some olive oil until tender. Prepare your salad with leaves, chopped tomato, kidney beans, avocado and mozzarella. Serve the salad with chicken and walnuts dress with olive oil and lemon juice.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Beef mince with spinach and mozzarella

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon fresh parsley, ½ can crushed tomatoes, 1 tablespoon tomato paste

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, rosemary

METHOD:

Heat up the oil in the frying pan and cook the chopped up onion, capsicum and crushed garlic until soft. Then add the mince (or tofu), break it up so it is evenly spread out. After 5 minutes add canned tomato and tomato paste. Season with salt, pepper, thyme, oregano, rosemary and cook for another 10-15 minutes. Serve with spinach, mozzarella, fresh parsley and hemp seeds.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Chicken salad with halloumi, bacon and pumpkin

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin

PROTEIN: 80g organic or free-range chicken breast or tofu (vegetarian), 15g organic halloumi cheese or Bio cheese/ Sheese (dairy-free), 1 slice premium lean bacon or no bacon (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Season the pumpkin with salt, pepper and olive oil and roast for 10-15 minutes. Cut up the chicken breast on small cubes and cook on a frying pan with some olive oil, salt and pepper until brown. Then cook the halloumi and bacon on a clean frying pan drizzled with olive oil. Prepare your salad mixing the green leaves with beetroot, roasted pumpkin, halloumi cheese, chicken and bacon. Serve with Greek yoghurt dressing.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Lamb with zucchini, asparagus and pine nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 bunch asparagus, ½ onion, 1 zucchini

PROTEIN: 120g organic lamb or fish (vegetarian)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon pine nuts, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary

METHOD:

Heat up the oven to 200C. Season the asparagus with salt, pepper, drizzle with olive oil and bake for 10-15 minutes.  In a hot frying pan brown the pine nuts then set aside. Add oil and cook the chopped up onion on medium heat until soft, then add the zucchini with salt and pepper. Cook for a couple more minutes then in a separate dish, cook the lamb with salt, pepper, rosemary until brown on each side. Serve with the veggies, pine nuts and hemp seeds.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Burger meat with salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin, lemon juice from ½ lemon

PROTEIN: 120g organic or grass-fed burger meat or falafel (vegetarian), 1 tablespoon mozzarella or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, ½ avocado, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. Then heat up the frying pan with some olive oil and cook the burger meat until brown. Serve with a salad mixed with beetroot, mozzarella, roasted pumpkin and hemp seeds. Dress the salad with olive oil and fresh lemon juice.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Turkey mince with pumpkin and red kidney beans

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ cup organic red kidney beans (can- drained and washed), 1 tablespoon parsley, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon tomato paste, ½ cup organic diced tomatoes (can)

PROTEIN: 120g turkey mince or tofu (vegetarian)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chia seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, thyme, oregano

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. Heat up the frying pan with olive oil and cook the chopped onion, crushed garlic, red capsicum, salt, pepper, thyme and oregano. Add the mince, break it down and cook until brown. Then add the tomato paste, diced tomato and red kidney beans. Serve with roasted pumpkin, chia seeds and parsley.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Pork and corn salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 carrot, 1 cob sweet corn

PROTEIN: 120g lean pork or tofu (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, sesame seeds, cumin seeds

METHOD:

Boil the sweet corn for 10 minutes with some salt. Cut up the carrot and pork into small cubes, then season with salt, pepper, cumin seeds and sesame seeds. Heat up the oil in the frying pan and cook the carrot first, stir fry for a couple of minutes then add the pork and cook until brown. Serve with a salad mixed with sweet corn and Greek yoghurt dressing.

*

* Vegetarian alternative *Gluten-free *Dairy-free alternative

Oven baked lamb meatballs

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 tablespoon almond flour, ½ onion, 1 clove garlic, ½ cup diced tomatoes (can), ¼ red capsicum, 1 zucchini, 1 tablespoon fresh parsley

PROTEIN: 120g lamb mince or falafel (vegetarian), 1 organic or free-range egg, 1 tablespoon mozzarella or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, cumin, paprika, oregano, rosemary, 1 teaspoon dextrose

METHOD:

Heat up the oven to 220C. Prepare the meatballs by mixing the mince with almond flour, egg, salt, pepper, ground cumin and paprika. In a hot frying pan cook the meatballs until brown and place them in an oven safe dish. Then cook the onion, crushed garlic, capsicum and zucchini with olive oil, salt, pepper, oregano, rosemary and dextrose. Once soft, add the diced tomatoes. Pour the mixture over the meatballs, add some mozzarella and bake for 10 minutes or until the cheese has melted. Serve with freshly chopped parsley.

*

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Pork chops with creamy leek, carrots and pumpkin

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup pumpkin, 1 leek, 1 spring onion, 1 clove garlic

PROTEIN: 120g lean pork loin steak or fish/ tofu (vegetarian), 1 tablespoon sour cream or Veganaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon organic butter or coconut oil (dairy-free), 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper

METHOD:

Heat up the oven to 200C. Cut up the carrots and pumpkin, season with salt, pepper, drizzle with olive oil and roast for 15-20 minutes. In the meantime, season the pork with salt, pepper and cook on a frying pan with olive oil until brown then set aside. In a separate frying pan, heat up the butter and cook the leek with crushed garlic, spring onion, salt and pepper. Once soft, add the sour cream and simmer for a couple more minutes. When ready, serve with the pork and roasted veggies.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Beef goulash with pumpkin

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ onion, 1 clove garlic, ¼ red capsicum, ½ cup organic diced tomatoes (can)

PROTEIN: 120g organic or grass-fed beef strips or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, oregano, thyme, 1 teaspoon dextrose

METHOD:

Heat up the oil in a pot, add onion, garlic, capsicum, salt and pepper and cook until soft. Then add the beef strips, seasoned with salt, pepper, rosemary, oregano and thyme. After 10 minutes when the meat has changed color, add the diced tomatoes mixed with dextrose and pumpkin. Simmer for 10-15 minutes or until the meat is tender. Serve with freshly chopped parsley.

*