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ROASTED ZA’ATAR VEGGIE FLATBREAD

Serves 3

Prep Time: 10 mins Cook Time: 15 mins

What You Need:

½ red bell pepper
½ red onion
½ medium zucchini
8 French green beans
1 tsp. za’atar seasoning or Greek seasoning
1 tsp. olive oil
¾ cup (40g) cooked chickpeas
6 mini whole wheat flatbread or naan bread
6 tbsp. hummus or white bean dip
drizzle of balsamic glaze (optional)

What You Need to Do:

Preheat your oven to 400°F (200°C). Slice the zucchini, onions and red bell pepper into long strips. Cut the ends of the green beans and slice in half.
Toss your vegetables and chickpeas onto a baking tray lined with baking parchment and drizzle with olive oil and za’atar seasoning. Place the tray in the oven and bake for 15 minutes until the edges of vegetables have browned a little.
Once the vegetables have cooked, toast the flatbread or naan breads in the toaster. Spread 1 tablespoon of hummus onto each individual flatbread and top with the roasted chickpea and vegetable mixture. Drizzle with the balsamic glaze (optional).

Tip: To eliminate gluten, reduce carbohydrate and increase protein intake, omit the bread and double the ingredients for the vegetables and chickpeas. Serve on lettuce cups coated with hummus.

Nutrition per serving:
366 kcal
13g Fats
55g Carbs
14g Protein

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Moroccan Lentil Detox Soup

Serves 4

Prep Time: 10 mins Cook Time: 20 mins

What You Need:

¾ cup (40g) onion, chopped
1 cup (100g) celery, chopped
1 cup ( 110g) carrots, chopped
2 cups (300g) sweet potatoes, chopped
1 ½ cups (490g) cauliflower, chopped
¾ cup (144g) green or brown lentils
7 ½ cups vegetable stock
1 tbsp. olive oil
½ tbsp. fresh ginger, grated
½ tsp. ground turmeric
1 tsp. ground cumin
¼ tsp. ground coriander
½ tsp. salt
pinch of pepper
coriander leaves, to serve

What You Need to Do:

Heat a large soup pan over a medium heat and add 1 tablespoon of olive oil (alternatively, substitute the oil with some water). Add in onions and sauté for 5 minutes until lightly browned on the edges.
Add in the remaining vegetables, along with the lentils, turmeric, cumin, ground coriander, salt and pepper, and grated ginger. Sauté for 1 minute and then pour in the vegetable stock.
Bring the soup to the boil then reduce the heat to a simmer. Simmer the soup uncovered for 18-20 minutes or until the vegetables have softened.
If the soup is too thick, add in a little more vegetable or water to loosen. Serve with a sprinkle of freshly chopped coriander

Nutrition per serving:
305 kcal
5g Fats
55g Carbs 14g Protein

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Chickpea & Roasted Pepper Burgers

Serves 5

What You Need:

For the paprika mayonnaise:

5 tbsp. mayonnaise

1 tsp. smoked paprika

2 tsp. lemon juice

salt

For the burgers:

1 small sweet potato

1 tsp. olive oil + 2 tbsp. extra for frying

1 clove garlic, minced

1 jalapeño pepper, seeded and minced

1 tsp. ground cumin

¼ tsp. chili powder

1x 14 oz. (400g) can chickpeas, drained

¼ cup (60g) roasted red pepper, drained, chopped

5 tbsp. panko breadcrumbs

2 tbsp. fresh parsley, finely chopped

salt & pepper

5 burger buns

lettuce leaves, to serve

What You Need to Do:

Make the paprika mayonnaise by mixing together the mayonnaise, smoked paprika and lemon juice. Season to taste with salt and set aside.
Boil the sweet potato in a small pot until tender, this will take approximately 15 minutes. Drain and cool before cutting into small cubes.
In a small skillet, warm 1 teaspoon of olive oil over medium heat. Add the garlic, jalapeño pepper, cumin and chili powder. Stir to combine and cook for a minute.
In a food processor, pulse the chickpeas until finely chopped, but not puréed. Transfer into a large bowl and add the roasted red peppers, panko breadcrumbs, parsley, sweet potato and garlic. Season to taste with salt and pepper. Using your hands, mix until well combined and then form the mixture into 5 patties.
Place the remaining olive oil in a large skillet over a medium-high heat. Add the patties and cook for 3 minutes on each side, until golden brown.
Place a lettuce leaf on the bottom half of each bun, top with a chickpea burger and spoon over the paprika mayonnaise. Serve immediately

Carbs: 61 g Pro: 15 g Fats: 22 g Fiber: 10 g Calories: 482

Mexican Chicken Bowl

Serves 4

What You Need:

For the quinoa:

1 tbsp olive oil

2 cloves garlic, minced

1 cup (170g) dried quinoa

1 cup (240ml) vegetable broth

1x 14 oz. (400g) can black beans, drained

1 cup (180g) frozen corn kernels, defrosted

1 tsp chili powder

½ tsp. ground cumin

½ tsp. salt

1 lime, juiced

For the chicken:

1 tbsp. olive oil

1 onion, sliced

1 red bell pepper, sliced

2 cups (270g) shredded chicken

1x 14 oz. (400g) can chopped tomatoes

1 tsp. chili powder

½ tsp. garlic powder

½ tsp. onion powder

1 tsp. chipotle paste

salt & pepper

On the side:

1 broccoli head, cut to florets

1 lime, wedges, to serve

2 tbsp. cilantro, chopped, to serve

What You Need to Do:

For the Quinoa

Heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute, stirring frequently, until fragrant.
Stir in the quinoa, vegetable broth, beans and corn and season with the spices, salt and pepper. Bring to a boil, then reduce the heat, cover and simmer until the quinoa is cooked through, approximately 20 minutes. At the end add the lime juice and mix well. Set aside until ready to plate.

For the chicken:

Heat the olive oil in a large skillet over a medium heat. Add the onion and red bell pepper and cook until tender, around 3-4 minutes. Add in the shredded chicken, chopped tomatoes, spices and chipotle paste. Season with salt and pepper and mix well. Continue cooking until heated through.
Meanwhile, place the broccoli in a pot of salted water. Bring to a boil, then turn to low and simmer for 5-6 minutes, until tender.
To serve, divide the quinoa and chicken equally between 4 bowls. Serve with the cooked broccoli and lime wedges and garnish with freshly chopped cilantro.

Carbs: 69 g Pro: 39 g Fats: 13 g Fiber: 15 g Calories: 530

Strawberry & Vanilla Overnight Oats

Serves 3

What You Need:

1 cup (285g) Greek yogurt

1 cup (240ml) vanilla almond milk, unsweetened

1 tbsp. honey

1 cup (165g) strawberries, sliced

1 ½ (135g) cup rolled oats

3 tbsp. chia seeds

1 tsp. vanilla extract

What You Need to Do:

Place the Greek yogurt, almond milk, honey and strawberries into a blender and blend until smooth.

Transfer the mixture into a medium-sized bowl and stir through the chia seeds and vanilla extract. Now add in the rolled oats and place in the refrigerator for at least 2 hours or overnight.

To serve, top with more fresh strawberries.

Carbs: 46 g Pro: 16 g Fats: 6 g Fiber: 6 g Calories: 298

Celery & Herb Salad with Eggs & Anchovy Dressing

Serves 4

What you need:

For the salad:

4 eggs

1 head celery, leaves trimmed, ribs sliced

1 bunch radishes, sliced

½ cup (12g) parsley, chopped

2 tbsp. tarragon, chopped

2 tbsp. dill, chopped

For the dressing:

1 small shallot, chopped

1 tbsp. Dijon mustard

juice of 1 lemon

4 anchovy fillets, in olive oil

½ tsp. salt

¼ tsp. black pepper

½ cup (120ml) extra-virgin olive oil

What You Need to Do:

Place the eggs into a small pot and add cold water to cover the eggs by 1 inch (2.5 cm). Bring the pan to a boil over a high heat, then remove the pan from the heat and cover. Set aside to stand for 15 minutes. Drain the eggs, then transfer to a bowl of cold water and allow the eggs to cool. Once cool, peel the eggs and cut them in half.

Meanwhile, make the dressing by pulsing the shallot, Dijon mustard, lemon juice, anchovies, salt and pepper in a blender, until smooth. With the motor running, add the olive oil in a slow, steady stream and blend until well combined.

In a large bowl, combine the celery, radishes, parsley, tarragon, and dill. Drizzle with some of the salad dressing and toss to coat. Divide between bowls and top with the hard boiled eggs.

To serve, drizzle with more dressing and season to taste.

Carbs: 6 g Protein: 9 g Fats: 33 g Fiber: 2 g Calories: 351

Anti-Inflammatory Turmeric & Pineapple Smoothie

Serves 2:

What you need:

1 ¼ cups (300ml) almond milk, unsweetened

2 cups (60g) spinach, packed

¼ tsp. ground turmeric

1 pinch black pepper

1 tbsp. chia seeds

1 ½ cups (250g) pineapple, chopped

What You Need to do:

Place all the ingredients into a blender and blend until smooth. Divide the smoothie between 2 glasses and serve immediately.

Chickpea Shakshuka

Serves 4 – Prep time: 5 mins – Cook Time: 25 mins

What You Need:

1 tbsp. olive oil
1 white onion, chopped
½ red bell pepper, chopped
2 cloves garlic, minced
2x 14 oz. (400g) can chopped tomatoes
3 tbsp. tomato paste
2 tsp. coconut sugar
2 tsp. smoked paprika
1 tsp. ground cumin
2 tsp. chili powder
salt & pepper
1x 14 oz. (400g) can chickpeas, drained
⅓ cup black olives
2 tbsp. parsley, chopped, to serve

What You Need to Do:

Heat the olive oil in a large skillet over a medium heat. Add the onion, bell pepper and garlic and sauté for 5 minutes until soft and fragrant.
Add the chopped tomatoes, tomato paste, coconut sugar, paprika, cumin, chili powder, and season with salt and pepper. Stir to combine, then bring to simmer over a medium heat and cook for 3 minutes.
Add the chickpeas and olives and stir to combine. Now reduce heat to low and simmer gently for 15-20 minutes.
Taste and adjust the seasoning as required. Serve topped with freshly chopped parsley and toasted bread.

Calories: 282 Fat: 7 g Carbs: 43 g Pro: 12 g Fiber: 14 g

Potato Quiche – Serves 6

What You Need:

1 egg, beaten, for brushing

For the base:
12 oz. (340g) white potato, unpeeled
12 oz. (340g) sweet potato, unpeeled
1 tsp. salt
1 tsp. paprika
1 tsp. garlic granules
3 tsp. onion granules
4 tbsp. all purpose flour
1 egg

For the filling:
3 eggs
½ cup (120ml) milk, plant based or whole
1 cup (115g) cheddar cheese, shredded
2 tbsp. chives, chopped
salt & pepper

What You Need to Do:

Preheat the oven to 360°F (180°C). Grease a 9 ½ inch (24cm) round tart or pie tin.
Grate both potatoes and squeeze out as much moisture as possible. Place the grated potato in a bowl, add in the salt, paprika, garlic and onion granules, and flour and mix well. Now add the egg and mix again.
Transfer the mixture into the tin and press down into the base and sides. Place the tin in the oven and bake for 25–30 minutes.
Remove the tin from the oven and again press the potato mixture down into the base and sides. Brush the potato base and sides with the beaten egg and place back into the oven for 5 minutes.
In the meantime, make the filling by whisking the eggs and milk together. Add in the cheese and chives, season with salt and pepper and mix well.
Pour the egg mixture onto the baked potato base and return to the oven. Bake for a further 20 minutes till the centre is just set but still a little wobbly.
Remove the tin from the oven, place onto a wire cooling rack and set aside to cool for 30 minutes to set before serving.

Prep time: 30 mins Cook Time: 50 mins

Calories: 255

Fat: 11 g

Carbs: 28 g

Protein: 12 g

Fiber: 1 g

Vegan White Bean Tuscan Soup

What you need:

1 medium yellow cooking onion
2 medium carrots
2 large stalks celery
2 small yellow potatoes (yukon gold)
19 oz. (540g) can of cannellini beans
4 cups (1l) vegetable stock
2 cups (480ml) water
1 tbsp. olive oil
4 cloves garlic
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried thyme
2 large kale leaves
¾ tsp. salt
1 lemon (optional)
parsley for garnish (optional)

What You Need to DO:

Chop the onion, carrots, celery, and potatoes into small pieces, set aside. Drain and rinse your cannellini beans, set aside. Mince your 4 cloves of garlic, set aside.

Place a large saucepan on the stove and pour in the olive oil. Heat the oil on a medium low heat and add in your onions, carrots, celery and potatoes. Cook for 3 minutes.

Now add in your garlic, basil, oregano, thyme and salt and cook for a further minute. Pour in your vegetable stock, cannellini beans and water and bring to the boil. Reduce the heat to a simmer and let the soup simmer gently for 15 minutes.

De-stem the kale, discarding the stems and chop up the leaves, add the kale leaves to the soup and stir. Simmer gently for a further 5 minutes. Serve the soup with some freshly squeezed lemon juice and fresh parsley.

Note:

To reduce carbs, leave the potatoes out of the soup

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ROASTED ZA’ATAR VEGGIE FLATBREAD

Serves 3

What You Need:

What You Need to Do:

Nutrition per serving: 366 kcal 13g Fats 55g Carbs 14g Protein

Moroccan Lentil Detox Soup

Serves 4

What You Need:

What You Need to Do:

Chickpea & Roasted Pepper Burgers

Serves 5

What You Need:

For the burgers:

What You Need to Do:

Mexican Chicken Bowl

Serves 4

What You Need:

For the quinoa:

For the chicken:

On the side:

What You Need to Do:

For the Quinoa

For the chicken:

Strawberry & Vanilla Overnight Oats

Serves 3

What You Need:

What You Need to Do:

Celery & Herb Salad with Eggs & Anchovy Dressing

Serves 4

What you need:

What You Need to Do:

Chickpea Shakshuka

Potato Quiche – Serves 6

Vegan White Bean Tuscan Soup

Nutrition per serving:
366 kcal
13g Fats
55g Carbs
14g Protein