*Vegetarian *Gluten-free *Dairy-free alternative

Roasted pumpkin stuffed with quinoa, goats’ cheese, and almonds.

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 45 Minutes

INGREDIENTS:

CARBS: ½ small pumpkin, ¼ cup quinoa, 1 cup rocket salad, 1 tomato, ½ onion, 1 clove garlic

PROTEIN: 1-2 tablespoons goats cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sliced almonds, 1 tablespoon chia seeds (soaked in 2 tablespoons of hot water until gel forms)

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

OTHER: ½ cup of water

METHOD:

Heat up the oven to 200C. In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Chop up the onion, crush garlic, add salt, pepper and all the other herbs. Heat up the oil in a frying pan and cook the onion and garlic covered on medium heat until soft.  Once cooked mix the quinoa with the cooked onion and garlic. Then clean out the seeds from the middle of the pumpkin. Fill the hole with chia seeds gel and the quinoa, add the goats’ cheese, sliced almonds, drizzle with olive oil and place in the oven for 20 minutes or until the pumpkin is soft.

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Vegetarian *Gluten-free *Dairy-free

Spanish omelette

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

INGREDIENTS:

CARBS: 1 large or 2 small potatoes, ½ onion, 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

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:

Chop up the onion into small pieces and soften on a hot frying pan covered on medium heat. Peel and cut up the potatoes (1cm cubes), add to the onions, add salt and pepper and cover. Cook the potatoes until soft stirring occasionally. In the meantime whisk the eggs in a large bowl. Once the potato and onions are cooked, add them to the eggs. Fold the mixture together gently then pour it back into the hot frying pan. Cover with lid and cook on medium heat for approx. 5 minutes each side. Place a big plate on top and tip over the omelette so you can cook the other side. Serve with fresh tomatoes.

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

Vegetarian pizza with pesto and goats cheese

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

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base or 1 wholegrain tortilla or rice flour pizza base (gluten-free), ½ red capsicum, 1 cup spinach, 1 cup rocket salad, ½ cucumber, 1 tomato, 1 tablespoon pesto

PROTEIN: 25g goats cheese, 25g mozzarella 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, parsley

METHOD:

Preheat oven to 200 C. Smear the pesto onto the base, then follow with mozzarella cheese, goats cheese, capsicum and spinach. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad with cucumbers and tomatoes topped with olive oil and pesto sauce.

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

Vegetarian pizza on flatbread

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

INGREDIENTS:

CARBS: 1 serving rye or rice flatbread (gluten-free) or 1 wholegrain tortilla, ½ cup pumpkin, ½ zucchini, ½ yellow capsicum, ½ cup mushrooms, 1 tomato, 1 cup rocket salad

PROTEIN: 30g baby bocconcini 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

OTHER: Some water to stick the flatbread together

METHOD:

Preheat oven to 200 C. Take 4 sheets of the flatbread and stick them together with a little bit of water. Sprinkle olive oil onto the base, then follow with halved bocconcini cheese, (precooked) pumpkin, zucchini, capsicum, mushrooms, tomatoes and add salt, pepper and rosemary. Place in the oven and cook for 10-15 minutes until golden brown. Serve with rocket salad on top drizzled with olive oil.

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

Cauliflower mash

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

INGREDIENTS:

CARBS: ¼ cauliflower, 1 big or 2 small slices whole-wheat bread or rice bread (gluten-free), 4 cherry tomatoes, 1 cup rocket salad, 1 tablespoon sundried tomatoes, 1 clove garlic

PROTEIN: 2 slices of Italian provolone cheese and 2 tablespoons low-fat cottage 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

METHOD:

Chop the cauliflower in a food processor then squeeze out the excess water in a tea towel. Heat up the oil in a frying pan with the garlic and add the cauliflower. Lower the heat, add salt and pepper, stir occasionally and cover for 5-10 minutes. Once cooked add the sundried tomatoes cut in small pieces and the cottage cheese. Serve with bread with provolone cheese, rocket salad and tomatoes.

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*Vegetarian *Gluten-free *Dairy-free

Crumbed cauliflower with sweet potato chips and cucumber salad

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

INGREDIENTS:

CARBS: 1 small sweet potato, ½ cucumber, 2 cups cauliflower, ¼ cup breadcrumbs or gluten-free breadcrumbs, ¼ cup wholemeal flour, 1 tablespoon vinegar, 1 teaspoon organic honey

PROTEIN: 2 organic or free-range eggs

FAT: 2-3 tablespoons peanut oil, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt and pepper and bake for 15- 20 minutes or until soft. Boil the cauliflower for 5-10 minutes or until soft but still crunchy. Prepare bowls with flour, eggs and breadcrumbs. Season the eggs with salt and pepper and scramble them. Season the cauliflower with salt, pepper and cover with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Grate the cucumber, mix with vinegar, honey, season with salt, pepper and hemp seeds. Serve the cauliflower with chips and cucumber salad.

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* Vegetarian *Gluten-free *Dairy-free alternative

Boiled eggs with feta, chickpeas, zucchini, tomato, and pumpkin

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

INGREDIENTS:

CARBS: 1 cup roasted pumpkin, 1 small zucchini, 1-2 tablespoons organic chickpeas (can- drained and washed), 1 tomato

PROTEIN: 1 -2 organic or free-range eggs, 1 tablespoon fetta cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Preheat the oven to 200 C then chop up the pumpkin and zucchini drizzle with olive oil, add salt and pepper and thyme. Cook in the oven for 15 minutes or until soft. In the meantime boil the eggs 5 min for runny and 10 min for hard. Cut up tomatoes, walnuts and fetta, add salt and pepper and mix together. Once the pumpkin, zucchini and eggs are ready, mix in with the rest of the salad.

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*Vegetarian *Gluten-free *Dairy-free alternative

Halloumi with green beans, broccoli, cauliflower and chickpeas

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

INGREDIENTS:

CARBS: ½ cup broccoli, ½ cup cauliflower, ½ cup green beans, ½ cup chickpeas, ½ onion, 1 clove garlic

PROTEIN: 30 g (4 x 0.5 cm thick slices) organic halloumi or Bio cheese/ Sheese (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon soy sauce (salt-reduced)

METHOD:

Heat up the oil in a frying pan and cook the chopped-up onion, green beans, cauliflower, crushed garlic with salt and pepper first. After 5-10 minutes when soft add the broccoli, chickpeas and soy sauce. Cook for another 5 minutes. In a separate fry pan, cook the sliced-up halloumi cheese until slightly brown on each side then mix together, add LSA and serve.

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* Vegetarian *Gluten-free *Dairy-free

Deviled eggs with chia seeds, rocket and tomatoes

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

INGREDIENTS:

CARBS: 1-2 cups rocket salad, 1 tomato, lemon juice from 1 lemon, 1 teaspoon Dijon mustard

PROTEIN: 2 organic or free-range eggs, 2 tablespoons ranch dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds (soaked in 2 tablespoons of hot water until gel forms)

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

METHOD:

Boil the eggs 5 min for runny and 10 min for hard. Peel and cut in half. Take out the yolks and put it in a bowl. Season with salt and pepper and mix in the ranch dressing (or Vegenaise), chia seeds and mustard. Put it back into the hole of the boiled egg whites. Serve with rocket salad, tomatoes, drizzled with olive oil and lemon juice.

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* Vegetarian *Gluten-free *Dairy-free alternative

Carrot soup

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

INGREDIENTS:

CARBS: ½ onion, 1 clove garlic, 1 cup chopped carrots, ½ tomato, lemon zest and juice from ½  lemon, 1 cup vegetable stock (salt-reduced)

PROTEIN: 2 tablespoons sour cream or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon butter, 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, ½  tablespoon peeled chopped ginger

METHOD:

Warm up the butter and cook the chopped onion, ginger and crushed garlic until soft. Add the peeled and chopped carrots, chopped tomatoes, lemon zest and cook for couple more minutes. Then add the vegetable stock and bring to boil then lower the heat and simmer for 20 minutes semi covered until the carrots are soft. Wait for it to cool down before blending with lemon juice, salt and pepper. Serve with sour cream or Bio cheese.

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* Vegetarian *Gluten-free *Dairy-free

Tofu stir-fry

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

INGREDIENTS:

CARBS: ½ carrot, 5 brussels sprouts, ½ zucchini, 1 cup pumpkin, 2 tablespoons beetroot (can), ¼ red capsicum, ¼ green capsicum, ½ onion, 1 clove garlic

PROTEIN: 120g organic tofu

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon roasted cashew nuts, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Heat up the oil in the frying pan and cook the chopped onion, red and green capsicum, crushed garlic.  Then add chopped carrots and brussels sprouts and stir occasionally. After 10 min or when soft, add pumpkin and zucchini and cook another 5 minutes. Stir in LSA and set aside. In a separate fry pan, cook the tofu with oil salt and pepper until brown on each side, only a minute or two. Serve with the stir-fried vegetables, roasted cashews, fresh mint and beetroot.

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*Vegetarian *Gluten-free *Dairy-free

Kidney bean, chickpeas and vegetable soup

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

INGREDIENTS:

CARBS: 1/2 onion, 1 clove garlic, 1 carrot, 1 celery stick, 1 cup cauliflower, 1 cup mushrooms, ½ litre vegetable stock (salt-reduced)

PROTEIN: ½ cup organic red kidney beans (can-drained and washed), ½ cup organic chickpeas (can-drained and washed)

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, cauliflower and cook covered for 10 minutes. Then add the kidney beans, chickpeas, mushrooms and vegetable stock and cook for another 10 minutes until all the ingredients are soft.

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* Vegetarian *Gluten-free *Dairy-free alternative

Vegetable stir-fry with halloumi and pine nuts

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

INGREDIENTS:

CARBS: 1 cup sugar snap peas, ½ onion, 1 clove garlic, 1 cup buk choy, 1 cup mushrooms, ½ cup organic red kidney beans (can-drained and washed), 1 tablespoon fresh parsley

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

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

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

METHOD:

Heat up the oil in a frying pan and cook the chopped-up onion, sugar snap peas and crushed garlic with salt and pepper. Then add the mushrooms and bok choy and cook for 5 minutes until soft, then drain the access water and add the red kidney beans. In a separate small fry pan, roast the pine nuts until brown. Then cook the sliced-up halloumi cheese with some olive oil until slightly brown on each side then mix it all together and serve with fresh parsley and pine nuts.

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* Vegetarian *Gluten-free *Dairy-free 

Lentil and veggie soup

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

INGREDIENTS:

CARBS: 1 spring onion, 1 leek, 1 clove garlic, 1 carrot, 1 cup green beans, fresh parsley, 2 cups vegetable stock (salt-reduced)

PROTEIN: ½ cup organic lentils (can- drained and washed)

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

METHOD:

Heat up the oil in a pot, add chopped up onion, leek, garlic, carrot, green beans, salt and pepper. Cook for approx. 10-15 minutes then add the vegetable stock, lentils and simmer for a few more minutes. Serve with freshly chopped parsley.

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* Vegetarian *Gluten-free *Dairy-free alternative

Halloumi salad with red kidney beans, cashews and pear

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 carrot,  ½ cup beetroot (can), ½ cup roasted pumpkin, ½ cup organic red kidney beans (can-drained and washed), ½ pear, 1 tablespoon balsamic glaze

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

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

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

METHOD:

Heat up the frying pan and brown the cashew nuts first. Set aside, add oil and cook the sliced-up halloumi cheese until slightly brown on each side. Prepare your salad, add carrots, sliced up beetroot, pumpkin (roasted or pan-fried), kidney beans, pear, then add the halloumi, cashew nuts and hemp seeds. Season with salt, cracked pepper and serve with fresh parsley, drizzle with olive oil and balsamic glaze.

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*Vegetarian *Gluten-free *Dairy-free alternative

Coconut crumbed halloumi with salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 tomato, ½ apple, 1-2 tablespoons almond flour, 1 tablespoon balsamic glaze

PROTEIN: 30g organic halloumi or Bio cheese (dairy-free), 1 organic or free-range egg

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

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

METHOD:

Prepare 3 bowls, one with almond flour, one with a whisked egg with salt and pepper and one with shredded coconut. Dip the halloumi into the flour, then egg and coconut. Then fry on a hot pan with some olive oil until brown. Serve with a salad mixed with tomatoes, apples, walnuts, olive oil and balsamic glaze.

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*Vegetarian *Gluten-free *Dairy-free

Lentil and veggie soup

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

INGREDIENTS:

CARBS: 1 cup pumpkin, 1 zucchini, 1 carrot, ½ onion, 1 clove garlic, 1 celery stick, ¼ cup diced tomatoes (can), 1 cube vegetable stock (salt-reduced)

PROTEIN: 1 cup organic lentils (can- drained and washed)

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, bay leaves, ground cumin

METHOD:

Heat up the oil in a pot, add chopped up onion, crushed garlic, carrot, celery stick, salt and pepper. Cook for approx. 10 minutes then add the pumpkin, zucchini, vegetable stock, diced tomatoes, lentils, ground cumin and bay leaves and simmer for a few more minutes. Serve with freshly chopped parsley.

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