GLUTEN FREE (OR NOT) BLUEBERRY PANCAKES

A simple and fluffy pancake recipe for you! You can make these gluten-free by using gluten-free self raising flour or use regular self raising flour. This recipe is a combination of three separate recipes that I experimented with until I got the right balance of ingredients. Because of the lack of butter and artificial sugar, I consider these pancakes not bad for you at all! 

INGREDIENTS

• 1 cup gluten-free or regular self raising flour
• 1 teaspoon baking powder (gluten-free or regular)
• a pinch of sea salt
• 1 egg, preferably free range. beaten 
• 1 cup reduced-fat cows milk or non dairy milk if intolerant, such as unsweetened almond milk, lactose-free milk, etc. 
• 1 teaspoon natural vanilla essence
• 3 tablespoons natural yoghurt
• 1/2 cup fresh or slightly thawed frozen blueberries, plus 1/4 cup extra to serve 
• extra virgin olive oil
• 2 tablespoons natural maple syrup (not flavoured)

COOKING 

1. Combine the flour, baking powder and sea salt in a large mixing bowl and stir to combine. 

2. Add the egg, milk, vanilla and yoghurt to the dry ingredients and stir to combine. If the mixture is a little thick, add a splash more milk. Gently stir in the 1/2 cup of blueberries. 

3. Heat a non-stick frying pan over low-heat and add a spray or 1/2 teaspoon of oil to the pan, swirling to coat. Once the pan has heated through, pour 1/4 cup of the pancake mixture into the pan. Flip the pancake when lots of little bubbles appear on the surface (around 2 minutes). Keep the cooked pancakes warm by placing on a plate and covering with a tea towel. Repeat this process until all the mixture is gone. 

Makes / 6 pancakes

Serves / 2 

Total Prep & Cooking time / around 20 minutes 

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BROCCOLI, CHICKEN & BEAN THROW TOGETHER SALAD

This recipe is loosely based on one I found in a 'Recipes' magazine recently - for only $2.99 these magazines are packed with amazing recipes and ideas. You can really add whatever you have in your pantry and fridge and throw it all together to make this superfood salad. I have listed two different recipes that I used in the last two weeks with slightly different ingredients, both delicious and both so simple! I can already tell that this is going to be my go-to recipe for summer, as its light, fresh and healthy! 

First Recipe: Broccoli, Pumpkin & Chickpeas 

Ingredients

• 2 x chicken breast fillets (400-500g), even sized 
• 2 broccoli heads, cut into small even florets and stalk finely chopped
• 600g pumpkin, peeled, deseeded and cut into thin slices
• 1 x 400g tin chickpeas, rinsed & drained 
• 2 tablespoons rice bran oil 
• 1 avocado, diced
• 1/4 cup roasted almonds, halved
• 1-2 tablespoons sunflower seeds
• 1-2 tablespoons pepitas (pumpkin seeds)
• Optional- 1/2 - 3/4 cup fresh herbs- finely chopped parsley, basil, coriander, green onion, etc. 
• 2 tablespoons sweet chilli sauce 

Cooking 

1. Preheat a fan forced oven to 200 degrees celsius. 

2. Place the chicken breasts in a medium saucepan and cover with water. Bring to the boil, covered, then simmer for 10 minutes. Turn off the stove and let the saucepan stand, covered, for 5 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes before shredding. 

3. Meanwhile, combine the broccoli, pumpkin and chickpeas in a large bowl. Drizzle in the oil and add a pinch of sea salt and ground black pepper. Toss well to combine. Evenly spread the vegetables on a large baking tray and bake for 25-30 minutes or until the pumpkin is tender. 

4. Combine the cooked chicken, baked vegetables, avocado, almonds, seeds and herbs (if using) in a large serving bowl, tossing well to combine. Drizzle the sweet chilli sauce on top and toss again. Serve warm or cold. 

2nd Recipe: Broccoli, Sweet Potato & Red Kidney Beans 

Ingredients

• 2 x chicken breast fillets (400-500g), even sized 
• 2 broccoli heads, cut into small even florets and stalk finely chopped
• 600g sweet potato, peeled and chopped into small even pieces
• 1 x 400g tin red kidney beans, rinsed & drained 
• 2 teaspoons ground coriander
• 1 teaspoon ground paprika 
• 2 tablespoons rice bran oil 
• 1/4 cup roasted almonds, halved
• 1-2 tablespoons sunflower seeds
• 1-2 tablespoons pepitas (pumpkin seeds)
• Optional- 1/2 - 3/4 cup fresh herbs- finely chopped parsley, basil, coriander, green onion, etc. 
• 2 tablespoons sweet chilli sauce 

Cooking 

1. Preheat a fan forced oven to 200 degrees celsius. 

2. Place the chicken breasts in a medium saucepan and cover with water. Bring to the boil, covered, then simmer for 10 minutes. Turn off the stove and let the saucepan stand, covered, for 5 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes before shredding. 

3. Meanwhile, combine the broccoli, sweet potato, red kidney beans, ground coriander and ground paprika in a large bowl. Drizzle in the oil and add a pinch of sea salt and ground black pepper. Toss well to combine. Evenly spread the vegetables on a large baking tray and bake for 25-30 minutes or until the pumpkin is tender. 

4. Combine the cooked chicken, baked vegetables, almonds, seeds and herbs (if using) in a large serving bowl, tossing well to combine. Drizzle the sweet chilli sauce on top and toss again. Serve warm or cold. 

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GRILLED CHICKEN, SPINACH & STRAWBERRY SALAD

This summery salad was adapted from a similar recipe I found in a Coles monthly food magazine. I often look to these magazines for inspiration, as the recipes in there are fuss free and often filled with accessible and healthy ingredients. I am not usually a fan of mixing fruit and meat together, however I am trying to become less rigid in the kitchen! And any recipe with uses the amazing fresh strawberries that are in season at the moment sounds good to me! You can use a simple balsamic dressing on top of the salad which works really well or you can create the delicious dressing I used (written below and given to me by some lovely clients!) This recipe works best if you use a grill plate for the chicken, however you can use a pan instead. 

INGREDIENTS

Salad

• 1 tablespoon rice bran oil 
• 2 chicken breast (around 400-500g), fat removed, cut into small even pieces 
• ground black pepper
• 2 large handfuls baby spinach or mixed leaves, washed 
• 120g snowpeas, washed & trimmed
• 125g strawberries, washed and halved 
• 50g reduced fat feta, crumbled
• Optional- 2 spring onions, finely chopped

Dressing

• the juice of medium lemon
• 1 teaspoon honey
• 2 garlic cloves, finely chopped
• pinch of sea salt & ground black pepper
• 2 tablespoon fresh thyme leaves
• 2 tablespoons extra virgin olive oil 

COOKING 

1. Combine the oil, chicken pieces and a generous amount of ground black pepper in a medium bowl. 

If you have a grill plate -  Heat the grill plate over medium-high heat. Add the chicken to the plate and cook, turning the chicken pieces over after 2-3 minutes. Remove from heat. 

1. If you do not have a grill plate  - Heat a medium fry pan over medium-high heat. Add the chicken to the pan and cook, stirring often, for five minutes or until browned and cooked through.  Remove from heat. 

2. Toss the baby spinach / mixed leaves, snowpeas, strawberries, feta, cooked chicken and spring onion, if using, in a large serving bowl. Drizzle balsamic or homemade dressing below on top. 

3. To make the dressing- combine all ingredients in a small screw top jar with a tight fitting lid and shake well. If the dressing is too thick for your liking add a splash of water. 

Serves / 4 

Total Prep & Cooking time / around 15 minutes 

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SWEET CHILLI PORK OR TOFU NOODLES

I'm a big fan of noodles, however I often find myself eating much more than a proper serving size! I've tried to trick myself with the below recipe by using pork or tofu and vegetables to fill my plate and less noodles. I was pleasantly surprised that this did work! These is a really simple lunch or dinner that requires minimal ingredients and fuss. Don't be fooled by the steps - it's an easy recipe! You can use any type of vegetable here that you like; Asian vegetables like buk choy or pak choy would work, as would zucchini and/or Chinese cabbage. I personally just love pumpkin and broccoli together, maybe because of how bright my plate looks. If gluten-free substitute the egg noodles for rice vermicelli or stick noodles. 

INGREDIENTS

• 350g lean pork fillers, fat removed or firm tofu
• 100g egg noodles
• 500g pumpkin, peeled, deseeded and cut into 3cm pieces
• 1 large head of broccoli, stalk and florets chopped in even sized pieces
• 2 teaspoons sesame oil 
• 1/4 cup sweet chilli sauce (plus 1 tablespoon extra if using pork)
• 2 spring onions, finely chopped
• Optional - 1/2 cup fresh coriander leaves, roughly chopped

COOKING 

1. If using pork - Toss the pork in a medium bowl with 1 tablespoon sweet chilli sauce and leave to marinate in the fridge for at least 10 minutes. 

1. If using tofu - Place the tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 20 minutes to drain. Once drained, cut into even thin strips. 

2. Whilst step 1 is in progress, bring a medium saucepan filled halfway with water to the boil. Add the noodles and cook, stirring occasionally to break up the noodles, until they are tender. Remove from the heat and drain under cold water. 

3. Whilst step 2 is in progress, bring a large saucepan filled halfway with water to the boil. Once boiled add the pumpkin to the water and leave to steam for 8 minutes, before adding the broccoli and leaving to steam for another 3 minutes. Remove the vegetables from the stove and drain in a colander under cold water. 

4. If using pork - in a medium pan over medium heat (could reuse the saucepan from step 2), heat 2 teaspoons of sesame oil and swirl to coat. Cook the pork fillets for 4 minutes each side, then remove from the pan and leave to rest for a few minutes. 

4. If using tofu - in a medium pan over medium heat (could reuse the saucepan from step 2), heat 1/2 a teaspoon of sesame oil and swirl to coat. Finely slice the drained tofu, then cook each slice for 2-3 minutes on each side. Remove from heat and place on a plate to rest. Continue to repeat this process with another 1/2 teaspoon of oil until all the tofu pieces are cooked. 

5. Over low heat, return the large saucepan to the stove. Add the cooked noodles, cooked pumpkin & broccoli, cooked pork or tofu, spring onions and sweet chilli sauce and stir gently to combine, taking care not to mush the pumpkin. 

Divide into four bowls and serve warm, with coriander on top if desired. 

Serves / 4 
Total Prep & Cooking time / maximum 40 minutes 

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EASY ROAST VEGETABLES

This roast vegetable recipe has been so useful for my husband and me. I roast a big batch on Sunday and we eat them for lunch and/or dinner for most of the week. It's a great way to do healthy meal prep! Use whatever vegetables and spices you like- I also love to roast vegetables with ground cumin and ground coriander. 

INGREDIENTS

• 2 medium broccoli head, cut evenly into florets & stalks
• 3 zucchini (450g), chopped into even 5cm pieces
• 6 small or 3 medium carrots (450g), chopped into even 4cm pieces
• 600g pumpkin, peeled, deseeded and chopped into even 3cm pieces
• 600g sweet potato, peeled and chopped into even 3cm pieces
• 1 medium red onion, thinly sliced 
• 1 medium brown onion, thinly sliced 
• 3 garlic cloves, finely chopped
• 3 tablespoons extra virgin olive oil 
• 2 tablespoons apple cider vinegar
• juice of 1 lemon
• sea salt & ground black pepper 
• Optional to serve - fresh thyme leaves

COOKING 

1. Preheat a fan forced oven to 200 degrees celsius. Set aside two large baking trays or deep baking dishes with baking paper. 

2. In a very large bowl (I use a large saucepan) toss all the ingredients except for the thyme until combined. Spread the vegetables between both trays in one layer. Roast for 30 minutes or until all the vegetables are tender. 

Serves 8 as a side or 4 as a main. Sprinkle fresh thyme leaves on top, if desired. 

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CURRIED CHICKEN, PEAR & CASHEW SALAD

The inspiration for this salad came from a delicious salad I had at a Christmas in July buffet at the Stanford Plaza (Brisbane). This buffet was incredible; massive prawns, oysters, turkey, chicken, roast vegetables, soup, a cheese and desert station. However I mainly filled up on salads, as they were so unique and different to the mainstream garden salads usually served at a buffet. I went back for more of this particular salad many times, as well as a curried Israeli cous cous salad that I am planning to recreate in my kitchen soon. This light and fresh salad is perfect for the warmer weather hopefully about to hit Brisbane (hurry up summer!)

INGREDIENTS

• 2 smallish chicken breast (around 400g in total)
• 1/3 cup cashews
• 1 medium avocado, diced into even pieces
• 2 medium ripe pears, core removed and cut into thin slices
• the juice of 1 lemon 
• 100g baby spinach, washed & drained
• 50g reduced-fat feta, crumbled
• 1 medium red capsicum, finely diced 
• 1 heaped tablespoon curry powder
• Optional - a drizzle of balsamic vinegar

COOKING 

1. Place the chicken breasts in a medium saucepan and cover with water. Bring to the boil, covered, then simmer for 10 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes. 

2. Meanwhile, dry fry the cashews (meaning using nom oil) in a small fry pan over low heat for 5 minutes or until just slightly golden. Remove from the stove and leave to cool. 

3. Carefully toss the avocado, pear and lemon juice in a medium bowl. This will stop the avocado and pear going brown (if not planning to eat the salad straight after making it). 

4. Assemble the salad by combining the avocado, pear, spinach, feta and capsicum in a large serving bowl. 

5. When the chicken is cool enough to handle, shred into small pieces. Toss the chicken in a medium bowl with the curry powder and a pinch sea salt & pepper. Add the curried chicken to the salad. Serve as is or with a light drizzle of balsamic vinegar, if desired. 


Serves / 4 
Total Prep & Cooking time / max 30 minutes 

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PANKO & HERB COATED SALMON

After years of trying to introduce salmon into my life, I've finally been able to! Between you and me I always felt like a bit of a fraud, being a fitness instructor and an advocate of clean & healthy eating who DETESTED all fish and seafood! I was and am most definitely aware of the amazing health benefits of seafood, I just didn't like the taste at all. Over time I started to like and then love prawns, scallops and then several types of white fish, however the taste of salmon continued to repulse me. A few months ago a friend of a friend suggested that I coat salmon in panko breadcrumbs with lots of herbs and lemon and bake it. I tried it about a month ago, slathering the salmon with mustard as a means for the breadcrumbs to stick to the fish and adding delicious herbs from my garden. I tentatively bit into the baked salmon, then quickly chased it with a bite of steamed broccoli and sweet potato chips. And you know what?? It wasn't bad at all...it was actually good! It didn't taste like any salmon that I had tasted before. In addition, I was incredibly full and satisfied after finishing my fillet. Since that fateful day of experimenting, salmon has appeared in my diet once a week. Even more surprising, this recipe got my husband, a HATER of most things seafood, onto salmon! So for all those salmon lovers and more importantly haters out there, give this recipe a go!n 

INGREDIENTS

1/2 to 1 teaspoon extra virgin olive oil, to brush 

2 salmon fillets, skin on

2 tablespoons fresh parsley, finely chopped

several sprigs of thyme, stems discarded

1/4 cup panko breadcrumbs

zest and juice of a small lemon

a pinch of sea salt & ground black pepper

2 heaped teaspoons dijon, wholegrain or hot mustard

COOKING 

1. Preheat a fan forced oven to 180 degrees celsius. Line a small baking tray with baking paper and lightly brush with the olive oil. 

2. Combine the parsley, thyme, breadcrumbs, lemon zest & juice and salt & pepper in a small bowl and stir well to combine. 

3. Place the fillets, skin down, onto the prepared baking tray. Spread the mustard evenly on top of the fillets, then spoon the breadcrumb mixture on top, taking care to gently press the mixture down onto the fillet. 

4. Bake in the oven for 10-12 minutes or until the salmon is cooked. I like to cook my salmon medium, therefore I place a knife in the salmon and check that the flakes have separated and that the meat is a cloudy/opaque colour! 

Serves / 2 

Total Prep & Cooking time / under 20 minutes 

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BEAN & BEET STEW

Also known as Chard or Swiss Chard, Silverbeet is rich in many vitamins and minerals, like all other green leafy vegetables. Silverbeet contains high levels of magnesium, calcium, iron, potassium and vitamin A and K. It is a very versatile vegetable and one that my mother and grandmother used to cook in abundance when I was growing up. Silverbeet can be paired with all manners of meats, it works wonderfully in soups and stews and is a famous ingredient in the very tasty Greek filo pastries (spanakopita). I often use silverbeet in soups, stews and in frittatas. Play around with the recipe below and add whatever vegetables you need to get rid of, such as pumpkin, potato etc, but don't forget the silverbeet! 

INGREDIENTS

• 1 teaspoon extra virgin olive oil 
• 2 medium carrots, diced 
• 1 medium zucchini, diced
• 1 large garlic clove, finely chopped
• 1 teaspoon dried thyme or 1 tablespoon fresh thyme, stems removed 
• ground black pepper
• 1/2 large silverbeet, around 150g, stems removed and finely chopped
• 1 x 400g tin cannellini beans, washed & drained
• Optional -100g reduced-fat ham, diced 
• Optional - 1 tablespoon reduced-fat grated parmesan cheese or grated regular cheese 

COOKING 

1. Heat a large deep saucepan over medium heat and add olive oil, swirling to coat. Add the carrots and zucchini and cook for around 5-6 minutes or until the zucchini and carrot are starting to soften. Stir occasionally to make sure the vegetables do not stick to the pan. Pour in the garlic and leave to cook for 1 minute. 

2. Add the thyme, a generous sprinkle of pepper and the silverbeet to the pan along with one cup of water. Stir to combine then cover the pan until the silverbeet wilts (this should just take a few minutes). Pour in the beans and continue to cook, covered, turning the heat down to a simmer, for 5 minutes or until the vegetables are tender. Add the ham to the pan if using and stir well to combine. 

Serves / 4 
Total Preparation time / 15 minutes 
Total Cooking time / under 20 minutes 

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SIMPLE VEGETARIAN CHILLI

Disclaimer: this is a VERY mild chilli! If you want to crank up the heat, add more dried chilli, slice up a real chilli/s and/or add some cayenne pepper to the mix. I opted for a milder dish as my husband is very slowly coming around to chilli, however it can only be consumed in very mild quantities. If opting for a hotter version add a dollop or two per serve of natural yoghurt on top of the chilli. I love using potato instead of starchy white rice or tortillas. 

INGREDIENTS

Chilli

• 2 medium (500g) sebago potatoes, peeled & diced into 3cm pieces
• 2 medium (700g) sweet potatoes, peeled & diced into 3cm pieces
• 1 tablespoon extra virgin olive oil 
• 1 medium red onion, finely chopped
• 1/4 teaspoon - 1 teaspoon dried chilli flakes
• 1 large garlic clove, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 350g passata
• 1 x 400g tin red kidney beans, drained & rinsed
• 1 x 400g tin five bean mix, drained & rinsed

Salad

• 2 medium tomatoes, finely chopped
• 1/2 continental cucumber, finely chopped
• 2 handfuls mixed lettuce, roughly chopped
• 1 medium avocado, diced into small pieces
• the juice of 1 lime 
• Optional- a few tablespoons of coriander, finely chopped

COOKING 

1. Bring a large saucepan half filled with cold water to the boil, covered. Add the two types of potato and cook, lid half on, for 10 minutes. Drain the cooked potato under cold water. Return the saucepan to the stove.

2. Meanwhile, prepare the salad by combining all the ingredients in a medium bowl and toss well. 

3. Stir the oil in the now empty potato saucepan, swirling to coat. Add the onion, chilli, garlic, spices and a pinch of ground black pepper & sea salt. Stir for 2 minutes or until very fragrant. 

4. Add the passata, beans and 1 cup of water to the pan and bring to the boil. Once boiled, lower to a simmer and return the potato to pan. Leave to warm for one minute, then remove from the stove. 

Divide the chilli into four bowls and serve alongside the salad. Add a dollop of natural yoghurt or a tablespoon of reduced-fat grated cheese to each bowl if desired. 

Serves / 4 

Total Prep time / 15 minutes 

Total Cooking time / max 25 minutes 

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CHOCOLATE JUNGLE BLISS BALLS

This bliss balls are a great mixture or 'jungle' of healthy & wholesome ingredients. They have been selling like hotcakes at the studio and my stash at home is very quickly disappearing! Here is the recipe for those of you that have the time / want to make these bliss balls. I used quinoa flakes for those intolerant or allergic to oats, however oats are much cheaper. You can omit the cashews for 1 cup of another type of nut, such as macadamia, walnut or pecan or you can use a combination of different types of nuts. If you do not have a processor or blender, you can wrap the cup of nuts in glad wrap, seal all edges and use a mallet to chop the nuts.  

INGREDIENTS

• 1/2 cup quinoa flakes 
• 2 tablespoons non-flavoured maple syrup, honey or rice malt syrup
• 1/4 cup cacao nibs
• 1/4 cup cacao powder 
• pinch of sea salt
• 1 cup cashews, roughly chopped (use a processor or blender)
• 1/4 cup coconut oil (in liquid form)
• 1/4 cup LSA (ground linseeds, sunflower seeds & almonds)
• 1/4 cup goji berries
• 2 tablespoons chia seeds
• 4-5 tablespoons of water, plus extra to roll 
• 1/3 cup desiccated coconut- to roll

METHOD

1. Combine all the ingredients in a large bowl and stir well to combine. You may need to get your hands into the mixture so make sure they are clean. 

2. To roll the balls- have a cup with some water by your side and a plate with the coconut. Wet your hands slightly before rolling the mixture into a little ball, then roll the ball into the coconut, then place in a container or jar. Refrigerate for up to 2 weeks (if they last that long!). 

Makes / 16 bigger bliss balls / 20 smaller 

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ROAST SUMAC PUMPKIN SALAD

This versatile salad could also be used as a burrito filling, which I have used several times to make the meal more 'manly' for my husband. When it gets chilly I love nothing more than pumpkin and try to incorporate it into meals at least a few times a week, whether it be roasted, steamed or in soup form. Here's my take on a roast pumpkin salad with a zesty ground sumac & lemon rub. This salad also has a summery vibe as I'm not ready to let go of the warm weather yet! 

INGREDIENTS

• 900g pumpkin, peeled, seeded & cut into thin slices
• 1 tablespoon extra virgin olive oil 
• 1 teaspoon ground sumac 
• the juice of 1 lemon
• 2 large handfuls of mixed lettuce leaves 
• 1 x 400g tin of 5 bean mix, rinsed & drained
• 50g reduced-fat feta (I used Danish), crumbled
• 1 small avocado, roughly chopped 

COOKING 

1. Preheat a fan forced oven to 200 degrees celsius. Line a large baking tray with baking paper. Either toss the pumpkin slices, olive oil, sumac and the juice of half the lemon in a large bowl OR combine the oil, sumac and lemon juice in a small bowl and brush this over each pumpkin slice. Try not to overlap the pumpkin slices, however lay them very closely together so that you have room to fit all of them. Bake for 20 minutes or until the pumpkin is golden and tender but not mushy. 

2. Meanwhile, combine the mixed lettuce leaves, beans, feta and avocado in a large serving bowl. Drizzle the remaining lemon juice and ground black pepper on top. Once the pumpkin has roasted, leave to cool for a few minutes before carefully adding to the salad. You may not want to toss the pumpkin too much or it will become mushy. 

Serves  / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 20 minutes 

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VEGETARIAN BUDDHA BOWL

I learnt about this amazing bowls from a vego friend. I love the fact that you can combine any type of grain or bean, lentil or legume and as many cooked and raw veges as you want and call it a 'Buddha Bowl'. It is such a perfect way to use up whatever vegetables that are reaching their use-by date in the fridge. I have made this recipe twice in the last week and each time this dish lasted me 4 plus serves and left me feeling full but not stuffed. I encourage to get creative and use whatever you have on hand. Here's a few ideas: 

Protein - can be a grain, seed, bean, lentil, legume or soy product. You can throw 1 or 2 of the following:

Tofu, Tempeh, Chickpeas, any type of Lentil, Cannellini beans, Four Bean Mix, Red Kidney Beans, Any type of Rice (Brown, Wild, Black, Red), Quinoa, Couscous, Farro, Freekeh, Amaranth.  

Cooked Vegetables: roast pumpkin, sweet potato, potato, mushrooms. 

Raw Vegetables: tomato, cucumber, red cabbage, capsicum, baby spinach, kale, any type of lettuce, avocado. 

And a dressing that you have made or 1 medium avocado, cut into small pieces. I often go for the avocado option, as it really rounds out the salad! 

Heres my recipe: 

INGREDIENTS

• 350g sweet potato, cut into even, small pieces
• 2 tablespoons extra virgin olive oil 
• 2 heaped teaspoons ground cumin, coriander or smoked paprika
• 1/2 cup brown rice
• 1 cup water 
• 1 head of broccoli, stalk and florets evenly chopped
• 1 cup of frozen peas, thawed 
• 225g firm tofu in a block 
• 1/2 a medium red capsicum, cut into thin strips
• 1/2 a medium green capsicum, cut into thin strips
• 2 generous handfuls of baby spinach, baby kale and mixed lettuce
• 1 medium avocado, cut into small pieces 

COOKING

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with baking paper. 

2. Place the tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 25 minutes to drain. Once drained, cut into even thin strips. 

3. Whilst the tofu is draining, toss the sweet potato in a medium bowl with one tablespoon oil and one of the spices. Arrange the potato pieces in a single layer on the prepared tray. Bake in the oven for 25-30 minutes or until the sweet potato is tender and golden. 

4. Once the sweet potato is in the oven, place the brown rice and water in a medium saucepan, covered, and bring to the boil. Once boiled, reduce heat to a simmer and leave to cook for around 10 minutes or until all water has been absorbed and the rice is tender. Remove from heat and place rice in a large serving bowl to cook. 

5. Return the same saucepan to the stove, filled halfway with water and bring to the boil, covered. Once boiled add the broccoli and leave to steam for four minutes before pouring in the peas. Leave to steam for one further minute, before draining in a sieve/colander over cold running water. Pour the cooked vegetables into the serving bowl with the cooked rice. 

6. Swirl the remaining one tablespoon of oil in a large pan over medium heat. Add the tofu pieces and cook for 2-3 minutes on each side, covered. Remove from heat and place in the serving bowl. 

7. By now the sweet potato should be cooked. Remove from the oven and place in the serving bowl. Add the raw vegetables; in this case the capsicum, baby spinach, kale and lettuce and avocado pieces or dressing, if using, and toss well to combine. 

Serves / 4 
Total Preparation time / around 10 minutes 
Total Cooking time / 30-40 minutes 

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TOMATO, ALMOND & BASIL PESTO PASTA

This deliciously quick pesto pasta recipe is sadly not one of my own, however I have adjusted it slightly to make it healthier! My favourite cooking magazine, Feast, published this recipe in its March 2015 edition. Unfortunately, the magazine is no longer in business. I was devastated to hear of this, as I learnt so much of what I know about cooking through pouring over my monthly Feast fix. Over the 30 editions of the magazine in my possession, the eating traditions and recipes of almost every single culture of the world was brought to light. I intend to treasure this incredible magazine through replicating its diverse recipes every so often on my blog. Thankyou for all you taught me Feast magazine, you truly instilled in me a deep love and respect for good food. 

Ingredients

• 400g gluten-free pasta (any type of pasta, however spaghetti works well)
• 60g almonds, roughly chopped
• 400g tomatoes, roughly chopped
• 1 cup densely packed basil, roughly chopped
• 50g reduced-fat feta
• 1/2 cup fresh parsley or chives (chives must be roughly chopped)
• 2 garlic cloves, roughly chopped
• 1 tablespoon extra virgin olive oil

Cooking 

1. Bring a large saucepan of boiling and lightly salted water to the boil. Once boiled add the pasta and cook until pasta is to your liking. Drain pasta in a colander over cold running water, keeping 1/2 cup of the cooking liquid. 

2. Meanwhile, put all the remaining ingredients in a food processor and process until the ingredients make a textured paste. 

3. Return the pasta to the saucepan over low heat and pour in the reserved cooking liquid. Add the paste and stir well to combine. Season with ground black pepper and serve with extra basil leaves, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 15 minutes 

SUSHI SALAD BOWL

I love fresh, bright and quick to prepare meals, hence this Sushi Salad Bowl is a favourite of mine. Having tried my hand at making sushi before, this is a much quicker and less painstaking process which tastes like the inside of my ideal sushi roll. You can play with the ingredients and add lemon, daikon, salmon, toasted seaweed, coriander etc or remove any ingredients below that you do not like/have on hand. I like to opt for a very simple, easy bowl. 

INGREDIENTS

• 1 cup brown rice 
• 2 tablespoons rice wine vinegar 
• 1 tablespoon rice bran oil / sesame oil 
• 2 green shallots, finely chopped, plus extra to serve 
• Optional - 15cm stick fresh lemongrass, finely chopped
• 3cm piece fresh ginger, finely grated
• 300g free range chicken breast, cut into 3cm even pieces 
• 150g green beans, cut into 2cm pieces 
• 150g red cabbage or wombok or a mixture of bowl, shredded 
• 1 medium carrot, finely grated
• 1 Lebanese cucumber or 1/2 continental cucumber, diced 
• 1 ripe avocado, sliced 
• 4 teaspoons white /black or a mixture of both (1 teaspoon for each serving) 

Dressing

• the juice of 1 medium lime 
• 1 tablespoon rice wine vinegar
• 2 tablespoons soy sauce 

COOKING 

1. Place rice and 2 1/2 cups water in a medium saucepan and bring to the boil over medium-high heat. Reduce to a simmer and cover for around 12-15 minutes or until all water is absorbed and the rice is cooked. Remove from heat and add the rice wine vinegar, then fluff the rice with a fork to stir it in. 

2. Meanwhile, heat oil in a medium frying pan over medium heat. Add the shallots, lemongrass (if using) and ginger and stir for 2 minutes, taking care not to burn the ingredients. Then add the chicken pieces and cook, stirring often for approximately 4-5minutes or until the chicken is cooked. 

3. Remove the chicken with the shallots, lemongrass and ginger from the pan and now add the beans and cabbage. Stir for around 3 minutes or until beans are slightly tender. 

4. Pour the dressing ingredients in a small bowl or mug along with 2 tablespoons water and stir well. 

5. Distribute the rice, carrot, cucumber, avocado, chicken and beans & cabbage into four bowls. Sprinkle 1 teaspoon sesame seeds over each bowl and drizzle dressing over the top and serve. 

Serves / 4 
Total Preparation time / 15 minutes 
Total Cooking time / maximum 25 minutes 

RED LENTIL SOUP

I do not subscribe to the no lentils and legumes rule that the Paleo eating plan enforces, as I love their nutty & earthy taste and the benefits far out weight whatever carbs they contain. Low in calories, basically fat-free and high in nutrients, lentils & legumes should be on everybody's plate at least once a week. Lentils themselves lower cholesterol, are a great source of protein, iron and magnesium, assist in weight loss, stabilise blood sugar due to their high fibre levels, increase energy and play a role in both heart and digestive health. I chose red lentils for this soup as they are quicker to cook than any other types of lentils, making them a perfect match for a busy cook. Do not be alarmed when your red lentils change colour whilst cooking! They will start off as a beautiful salmon colour when raw and will fade to a golden yellow colour as they cook. 

INGREDIENTS

• 1 cup red lentils
• 3 cups salt-reduced vegetable stock
• 6 cups water
• 3cm fresh ginger, finely chopped
• 3 garlic cloves, finely chopped
• 1 medium brown onion or medium leek (white part only), finely chopped
• 2 medium carrots, peeled and chopped into even pieces
• 200g pumpkin, peeled & seeds removed, chopped into even pieces
• 1 head of broccoli, cut into even sized florets and stalk finely chopped 
• Optional- 2 celery stalks, chopped into even pieces
• Optional- 2 medium tomatoes, chopped into even pieces
• 2 tablespoons tomato paste
• 2 bay leaves
• 1/2 cup fresh parsley, finely chopped, plus extra to garnish
• Optional- 4 sprigs of thyme
• ground black pepper 

COOKING 

1. Combine the lentils, stock and water and bring to the boil in a large saucepan, covered. 

2. Once boiled, reduce the heat to a low simmer and add the ginger, garlic, onion/leek, carrot, pumpkin, broccoli, celery & tomato if using, tomato paste, bay leaves, fresh parsley and thyme if using. Simmer, covered, for around 20 minutes or until the liquid has thickened slightly and all the vegetables are tender. 

3. Remove from the stove, find and discard the bay leaves and the thyme sprigs. Stir in a generous pinch of ground black pepper. Serve warm, with extra parsley on top, if desired. 

Serves / 4 

Total Preparation time / up to 25 minutes 

Total Cooking time / 30 minutes 

x PPS team 

PANKO CHICKEN NUGGETS

I love to make recipes that contain no added oil. It just makes me feel so much healthier. I decided not to fry these chicken nuggets prior to baking them in the oven for this very reason. If gluten intolerant, polenta or gluten-free breadcrumbs would work nicely as a substitute for panko. I like adding ground paprika and chives, however you could change the seasonings and add ground chilli, lemon pepper seasoning, dried oregano, fresh coriander, the possibilities are endless. 

Ingredients

• 500g chicken breast fillets, fat removed 
• 1 free range egg, beaten
• 1 1/2 cups panko breadcrumbs
• 1 teaspoon ground paprika
• 2 tablespoons finely chopped fresh chives

Cooking 

1. Preheat a fan force oven to 180 degrees celsius. 

2. Cut the chicken into small, even sized nuggets/pieces. 

3. . Whisk the beaten egg with 3 tablespoons water in a small bowl and place at the start of your assembly line, after the chicken pieces. Combine the breadcrumbs, paprika, chives and pinch of salt & pepper (optional) in a medium bowl and place this next to the egg. Place a baking tray lined with baking paper at the end of the assemble line. 

4. The fun part - making the nuggets! Dunk each piece of chicken into the egg, then let the extra egg drip for a second off the chicken before placing the chicken piece in the panko seasoning bowl. Cover the nugget with the breadcrumbs by turning it over on each side and then place on the baking tray. Continue this process until no chicken remains. 

4. Bake the chicken nuggets in the oven for 15 minutes or until just lightly brown. Remove from the oven and leave the chicken to cool and continue cooking for 5 minutes before serving. 

Serves / 4 with a side dish 
Total Preparation time / 15 minutes 
Total Cooking time / 20 minutes 

x Emily 

ASIAN INSPIRED CHICKEN NOODLE SALAD

Brisbane's Brown Dog cafés’ delectable Cashew Noodle Salad inspired this recipe. I was lunching there with a dear friend last week and this Asian-inspired salad and lime tea was the perfectly light lunch. I have made this recipe twice since then, perfecting the dressing ingredients and quantities (actually remembering to write them down helps, which I do not often do!). It looks like a lot of steps, however if you do not muck around you have had this salad ready in 30 minutes. I love the idea of baking meat in the oven instead of pan-frying it, as your meat is cooked much more evenly and always comes out insatiably tender. Also, the oven warms up my un-insulated house in winter.

INGREDIENTS

Salad

• 500g free-range chicken breast, thinly sliced into even 5cm pieces
• 1/4 cup sweet chilli sauce 
• 375g rice stick noodles (pad thai thickness)
• 1 large garlic clove, finely chopped / crushed
• 250g cherry tomatoes, cut in halves
• 2 Lebanese cucumbers, cut into even small pieces
• 1/4-1/2 cup tightly packed fresh coriander leaves, finely chopped, plus extra leaves (optional)
• 1/2 cup cashews 
• Optional- fresh Chinese shallots, finely chopped 

Dressing

• the juice of 1 large lime
• 2 teaspoons fish sauce
• 3 tablespoons soy sauce
• 2 tablespoons water 
• 1 teaspoon sesame oil 
• 1 tablespoon rice wine vinegar 

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius and line a large baking tray with baking paper. 

2. Combine the chicken, sweet chilli sauce and garlic in a medium bowl and stir well to combine. Place in the fridge to marinate for a minimum of 10 minutes. 

3. Meanwhile, bring a large saucepan of water just over 1/2 full to the boil. When boiled add the noodles to the pan and cook, stirring frequently so they do not stick, for 5-6 minutes or until the noodles are just tender. Remove from the stove and drain & rinse well in a colander under cold water. 

4. Make the dressing by combining all the ingredients in a small bowl and whisking well to combine. 

5. If the chicken has been marinating for at least 10 minutes, place it on the prepared baking tray in a single layer. Cook for 8 minutes and then remove from the oven, leaving to sit and continue cooking for at least 2 minutes. Cut into the biggest piece of chicken you can see to make sure that it is no longer pink inside and is instead white in colour. 

6. Whilst the chicken is baking, dry-fry the cashews on a low heat in a small frying pan on the stove. Stir regularly to make sure that they do not burn. 

7. Combine the noodles, chicken, cherry tomatoes, cucumber, coriander and toasted cashews in a large serving bowl. Drizzle the dressing over the noodles and toss well to combine. Top with extra coriander and/or chinese shallots, if you wish. 

Serves / 4 - 6 

From fridge to plate  / 30 minutes if you are fast / 40 for the more leisurely 

x Emily