Healthy meal recipes

Some healthy recipe’s for when you run out of lunch or dinner idea

Keto Salad

Ingredients

• 2 x Eggs – Boiled and cubed
• 1 x head broccoli – chopped (Can also add Spinach)
• 1 x head cauliflower (Optional)
• 1 x Avocado – cubed
• 6 x cocktail tomato’s – halved
• 1 x handful nuts – Cashew, peanut etc
• Meat – leftovers, chicken, tuna or fried bacon etc
• 1 green pepper – chopped fine
• 1 x red onion – finely chopped (Optional)
• Squirt lemon juice
• 1 x tablespoon apple cider vinegar (Natural and un-filtered)
• 2 x scoops Mayo – the healthy type
• Cheese – Feta etc. (Optional)

Mix all together, let it marinade for about an hour in fridge, and dig in!

Lentil Burgers

Ingredients

• vegetable oil 2 tsp, plus a little extra for frying (Use Canola or Olive oil if possible)
• red or white onions 1½, finely chopped, ½, thinly sliced
• garlic and ginger paste 4 tsp 
• Curry powder 2 tbsp
• brown lentils 2 x 400g tins, drained, rinsed, then drained again (Or you can cook them yourself)
• plain flour 4 tbsp
• white wine vinegar 1 tbsp
• seeded burger buns 4, halved and toasted
• mango chutney 4 tsp
• lettuce leaves 4
• tomato slices 4
• coriander leaves (optional)

Method

• STEP 1 Heat the vegetable oil in a frying pan and gently cook the finely chopped red onions with a pinch of salt for 5 minutes or until really soft. Add the garlic and ginger pastes and curry powder, and continue to cook gently for 2 minutes. Tip out into a bowl.
• STEP 2 Put the lentils into a food processor and pulse until roughly blended but not too smooth. Tip out into the onion bowl, add some seasoning and mix well. Add the flour and stir well to combine. Using slightly wet hands, form the mix into 4 equal-sized patties. Put into the fridge to chill for 30 minutes.
• STEP 3 Meanwhile, put the sliced red onion into a bowl and pour over enough boiling water to cover. Leave for 5 minutes then drain well and add the vinegar and some seasoning.
• STEP 4 Heat a little oil in a frying pan and cook the lentil burgers for 4 minutes on each side or until caramelised. Put onto the bases of each bun, top with some mango chutney, lettuce leaves, a tomato slice, a pile of the pickled onions, a few coriander leaves and the bun top.

Grilled chicken bacon avo salad

MIXED GREENS: You can use your favorite chopped lettuce such as Romaine lettuce, iceberg lettuce, escarole, green leaf lettuce, red lettuce and for a little crunch some watercress, endives or cabbage. I usually use whatever I have in my fridge or garden 

TOMATO: Quartered cherry or grape tomatoes are my preferred choice or you can use garden tomatoes in the summer such as heirloom, hot house or vine tomatoes and chop them up

BACON: Oven-baked bacon is by far the easiest way and our preferred method to cook bacon. Line the strips of bacon on a baking sheet while you prep the veggies and cook until crispy.

COOKED CHICKEN: To make this easy salad a complete dinner, add some protein like roast chicken breasts,  grilled chicken or even shredded rotisserie chicken if you’re short on time.

HARD-BOILED EGGS: We always have hard boiled eggs ready to go in our fridge.

AVOCADO – nothing livens up a salad more than a ripe avocado. It’s the perfect way to add some healthy fat and creaminess.

SALAD DRESSING – Salad dressing of your choice (Low carb and low fat)

HOW TO MAKE the SALAD

1. SEASON CHICKEN: Start off by seasoning the chicken with salt, pepper and drizzle with olive oil and lemon.
2. MAKE HARD-BOILED EGGS: For the hard boiled eggs, I usually like to make a large batch in the pot to keep on hand during the week for breakfast or to add to my salads.
3. COOK BACON: Cook the bacon strips on medium heat on a skillet or in the oven until crisp. Crumble the bacon then grill the chicken. You can also swap in leftover cooked, roasted or rotisserie chicken for easier prep.
4. ASSEMBLE SALAD: Prepare and assemble the remaining salad ingredients starting with the lettuce plus any other greens you like. Add eggs, grape tomatoes, avocado, cucumber, crumbled bacon and feta.
5. DRIZZLE WITH DRESSING: Add any other toppings you like pour the dressing over the salad right before serving.

Meatloaf with oats

Meatloaf is a dish made with ground beef and a variety of other seasonings and binders, which is then shaped into a loaf and baked. You can shape the loaf by hand and cook it on a flat pan, or you can prepare meatloaf in a loaf pan (Bread pan)

Ingredients:

• Ground beef
• Oatmeal
• Onion
• Worcestershire sauce
• Salt and pepper
• Garlic powder and onion powder
• Milk
• Eggs
• Ketchup (Tomato sauce)

In a large bowl, gently mix together the ground beef, oats, onion, Worcestershire sauce, salt, pepper, garlic powder, onion powder, milk and egg. It’s not glamorous, but I find that it’s best to just get in there and use your hands to mix it all together!

Step 2: Transfer the Meat Mixture to a Loaf Pan

Place the ground beef mixture in a greased loaf pan.

Step 3: Bake the Meatloaf

Bake the meatloaf (uncovered) in a 180 degree C oven for about 1 hour.

Step 4: Add the Ketchup on Top

Tilt the pan to drain off the grease, and then spread the ketchup on top. Return the meatloaf to the oven and bake for about 10 more minutes.

Step 5: Slice and Serve

Allow the meatloaf to sit and rest for at least 5 minutes. Slice the meatloaf into individual portions and serve!

Chicken lettuce wraps

INGREDIENTS:

• 1 tablespoon olive oil
• 500g ground chicken (Or finely chopped chicken breast)
• 2 cloves garlic, minced
• 1 onion, diced
• 1/4 cup hoisin sauce (You can get this at a Chinese take away shop or ingredients shop. This is what gives these wraps a unique taste)
• 2 tablespoons soy sauce
• 1 tablespoon rice wine vinegar
• 1 tablespoon freshly grated ginger
• 1 can whole water chestnuts, drained and diced (Optional, also gives a unique taste)
• 2 green onions, thinly sliced (Spring onions)
• Salt and freshly ground black pepper, to taste
• 1 head butter lettuce

DIRECTIONS:

1. Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
2. Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar and ginger until onions have become translucent, about 1-2 minutes.
3. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
4. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

Make the sauce. Place 3 tablespoons of the hoisin sauce, soy sauce, rice vinegar, and sesame oil in a small bowl and whisk. If you’d like a more thickened, glossy sauce, whisk in the cornstarch; place near the stove.

Spinach Egg bake

INGREDIENTS

• Fresh or frozen Spinach – About 1 bunch (Shop) or frozen packet
• 12 large eggs
• 2 cloves garlic, minced or grated
• ¼ cup cream
• 2 teaspoons Dijon mustard
• 1 teaspoon smoked paprika, optional
• ¾ teaspoon salt
• ¼ teaspoon ground black or white pepper
• Pinch nutmeg
• 4 ounces cheddar cheese, 1 cup

1. Preheat oven to 180 degrees C. Coat a deep dish pie plate with cooking spray.
2. Squeeze excess moisture from spinach. Transfer the spinach to the prepared pie plate.
3. Whisk eggs, garlic, half and half in a large bowl. Add mustard, paprika (if using) salt, pepper and nutmeg and whisk to combine until the spices are blended into the eggs and there are no large clumps of mustard. Pour the egg mixture over the spinach. Top with cheddar.
4. Carefully transfer to the oven and bake until the mixture is set in the center, about 45 minutes. Remove from the oven and let cool at least 10 minutes before cutting into wedges and serving. Or cool completely, slice and store, covered in the fridge for up to 5 days.

Curry cabbage with Jasmin / Brown rice

Ingredients

• 2 cloves garlic
• 1 tsp grated fresh ginger
• 1 yellow onion
• 4 carrots
• 1/2 head cabbage (about 4 cups sliced)
• 2 Tbsp olive oil
• 2 Tbsp curry powder (mild or hot)
• 1 cup frozen peas
• 1 Tbsp butter
• salt and pepper to taste
• 1 handful cilantro

Instructions

• Prepare the vegetables before you begin, so they’re ready to go when you need them. Mince the garlic, and grate the ginger. Slice the onion, and peel and slice the carrots. Remove the core from the cabbage and slice it thinly.
• Add the olive oil, garlic, and ginger to a large pot. Sauté the garlic and ginger over medium heat for about one minute, then add the curry powder and sauté for one minute more.
• Add the sliced onions to the pot and sauté for 2-3 minutes, or just until the onions begin to soften.
• Finally, add the carrots, cabbage, a 1/4 cup water, and a pinch of salt. Stir to combine and dissolve any browned bits off the bottom of the pot. Continue to stir and cook the cabbage and vegetables over medium heat for about 15 minutes, or until the cabbage is tender. Add a tablespoon or two of water to the pot if it becomes too dry or the spices begin to stick to the bottom of the pot.
• Once the cabbage is soft, add the frozen peas. Stir and heat through (1-2 minutes). Once the peas are heated, add the butter and stir until the butter has melted and coated the vegetables. Finally, season generously with salt and pepper to taste. Top with fresh cilantro just before serving.

Lentil and mushroom stew on sweet potato mash

Ingredients

Lentil Mushroom Stew:

• 1 tsp oil
• 1/2 medium onion chopped
• 4 cloves of garlic finely chopped
• 1 small pallet of sliced mushroom (Whatever type you prefer or can find)
• 1 tbsp balsamic + 1 tbsp soy sauce
• 3/4 cups sliced carrots , or other veggies such as zucchini, celery, or a mix
• 1 tsp fresh thyme or 1/2 tsp dried
• 3/4 cup (144 g) uncooked brown lentils
• 2 tsp (1 tsp) tomato paste
• 3/4 tsp (0.75 tsp) salt
• 2 cups (500 ml) of water or veggie broth

Sweet potato mash:

• about 2 medium sweet potatoes, or use regular potatoes (The not so healthy option)
• 2 tsp extra virgin olive oil
• 1/4 tsp (0.25 tsp) or more salt
• 1/4 tsp (0.25 tsp) garlic powder
• black pepper, dried/fresh thyme to taste , additional flavors: chives, chopped parsely

Instructions

• Start pot on low to medium heat. Add oil, when hot add onion and garlic and cook for a minute. Then add the mushrooms and a good pinch of salt and cook for 3 minutes.
• Add the carrots, dry lentils, salt, herbs, tomato paste, water or broth and give it a good mix. (additional flavors: add 1/2 tsp fresh rosemary or dried oregano. Add a tbsp of Worcestershire sauce)
• Add cubed sweet potato to a steamer or cook till soft separately.Cook for about 30 minutes or more, longer for older, green lentils
• Transfer the steamed sweet potatoes to a bowl and mash with a fork.
• Add the salt, garlic, thyme, pepper and extra virgin olive oil and mix well. Taste and adjust the flavor if needed. (If using regular potatoes, add a few tbsp of non dairy milk)
• Taste and adjust the lentil stew in the instant pot and add salt if needed, add a good dash of black pepper. You can also fold in some baby spinach and 1/3 cup green peas at this point.
• Serve the stew over mashed sweet potatoes. Garnish with fresh herbs and black pepper. You can also add toasted breadcrumbs and olive oil garnish.

Curry and rice

A comforting, old school South African Curry and Rice recipe! Most definitely the ultimate South African comfort food. The sort of Curry and Rice you would find at the local church bazaar, vessels filled to the rim, topped with fruity Chutney and a tablespoon of coconut. Spread out on tiny tables and accompanied by old smiling ladies with shiny cheeks and dirty aprons.

This version of South African Curry and Rice consists of slow cooked, minced beef (about 500grams) in a sweet and spicy curry sauce. Beef mince is such a versatile protein.

The curry sauce is a simple combination of curry spice (I used Raj sweet and spicy) turmeric, sugar, vinegar, tomato sauce and fruit chutney (Mrs Balls is the best.)

Furthermore, this recipe also has finely chopped carrot and cubes of potatoes cooked to perfection.It’s usually served with rice, extra chutney, desiccated coconut and sliced bananas.

Start off by sautéing the onion with the garlic until fragrant.  Next add the mince and work it through with a wooden spoon to brown.

Once the meat is brown, add another cup or so of water.  This is when you add the carrots and potatoes.  It needs to cook in the water you added to the pot, so just check that there is enough liquid.  Lid on, and cook for about 10 – 15 minutes until the potatoes and carrots feel soft. Don’t let it cook too dry, so just add a touch more water if you need.

In the meantime you can prepare your sauce by combining the tomato sauce, vinegar, sugar, curry powder, turmeric, flour, salt and chutney. Give it a good mix. Pour it into the cooked mince and mix. The flour will cook in the bit of liquid left in the pot and will thicken the sauce.  Lastly lower the the heat, and leave to simmer for about 15 minutes.

Butternut soup

Ingredients

• ½ Tbsp. olive oil
• 2 garlic cloves minced
• 1 onion diced
• 1 butternut squash peeled and diced into cubes
• 32 ounces vegetable broth
• 1-2 tsp. salt

Instructions

• In a heavy pot, heat olive oil over medium heat. Add onion and garlic. cook until softened, about 5 minutes.
• Add cut up butternut squash and vegetable broth. Bring to a boil then cover and simmer for 15-20 minutes until squash is softened.
• Carefully pour entire contents of pot into blender (I use my Vitamix). Add salt.
• Carefully blend until smooth. Serve in bowls with thyme if desired. Enjoy!

Notes

Nutrition facts generated from saymmm.com, Yummy Healthy Easy makes no representation or warranty as to the accuracy of this information.

Nutrition

Calories: 135kcal | Carbohydrates: 24g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 884mg | Fiber: 3g | Sugar: 4g

Creamy Garlic and mushroom pork chops

• 4 pork chops, bone-in or boneless (about 2 to 3 cm thick)
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and fresh cracked black pepper, to taste
• 2 tablespoons butter
• 2 tablespoons olive oil

For the mushroom sauce

• 1 cup sliced brown mushrooms
• 4-5 garlic cloves, crushed
• 1 teaspoon Italian seasoning
• 1 1/2 cups heavy cream
• 1/2 cup (125ml) chicken broth
• 1 tablespoon fresh chopped parsley
• Salt and pepper to taste

Directions

1. To make the garlic pork chops: Combine paprika, garlic powder, salt and pepper in a small bowl. Pat the pork chops dry with kitchen paper then season generously with the spice mix. Heat olive oil and butter in a skillet over medium-high until butter is melted.

2. Sear the pork chops for 3-5 minutes per side until well browned on both sides. Transfer the pork chops to a warm plate and set aside. 

3. In the same skillet, add the mushrooms and stir fry until golden brown, scraping up any bits leftover from the chops.

4. Add garlic, parsley and Italian seasoning then stir fry for another 30 seconds before pouring in the broth. Add the cream, give a good stir then allow simmering for 3-4 minutes until slightly thickened and adjust seasoning if needed.

5. Place pork chops and their juices back into the sauce and allow to simmer for 2-3 minutes, or until the pork chops are cooked to your liking. Garnish with remaining fresh parsley and serve the garlic pork chops in creamy mushroom sauce immediately with cauliflower rice, zucchini noodles, or pasta. Enjoy!

How to cook pork chops recipe tips

• Buy bone-in pork chops when you can: The bone has some fat around that keeps the meat tender and juicy, plus it helps prevent the pork chops from overcooking. On the other side, boneless pork chops tend to be drier and easier to overcook.
• Take the pork chops out of your refrigerator about 15 minutes before you plan to start cooking. The meat will cook more evenly throughout when you bring it at room temperature.
• Rest the meat after cooking pork chops: A quick rest period of five minutes allows the juices to flow back through the meat and make it more tender. You can cover the pork chops with a shallow plate or loosely tent with foil.

Chicken liver salad

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This recipe can be served with sauteed onions, or freshly sliced.

Ingredients

• 1/4 cup (35g) plain flour, sifted
• 1 tablespoon thyme leaves, chopped
• 500g chicken livers, cleaned
• 1/4 cup (60ml) olive oil
• 1/4 cup (60ml) balsamic vinegar
• 20g chilled unsalted butter, chopped
• 1/2 punnet (125g) cherry tomatoes, quartered
• 1/2 red onion, thinly sliced
• 1/2 cup flat-leaf parsley leaves
• 4 thick slices health bread, toasted or chargrilled

Place the flour and thyme in a plastic bag and season with salt and black pepper. Add the livers to the bag, then shake to coat well in the flour mixture.

Heat 2 tablespoons oil in a frypan over medium-high heat. Shake excess flour from livers, then cook for 1 minute each side or until browned and starting to crisp on the outside, but still pink in the centre. Remove from pan and set aside.

Reduce heat to medium-low, then add 2 tablespoons balsamic vinegar to the pan, carefully swirling the pan to combine with the pan juices. Gradually add butter, swirling the pan until butter melts and sauce thickens. Set aside.

Combine tomato, onion and parsley in a bowl and season. Whisk together remaining 1 tablespoon each of oil and vinegar, season, then toss with the salad.

Divide toasted bread among 4 plates. Lightly squash the livers into the bread with a fork, drizzle with sauce, top with salad and serve.

Avocado chicken ceasar wrap

Avocado Chicken Caesar Wrap is a hearty, flavorful wrap recipe loaded with tender pieces of chicken, crisp lettuce leaves, sweet tomatoes, rich avocados and a creamy caesar dressing. Perfect for lunch or dinner.

Ingredients

• 500g boneless, skinless chicken breasts, grilled then cooled 10 minutes and chopped
• Lettuce (you’ll need about 2/3 of 1 head)
• 2 small avocadoes, peeled and chopped
• 1 cup halved cherry tomatoes
• 1/3 cup finely shredded or shaved parmesan cheese
• 4 burrito size whole wheat tortillas
• Dressing (You can buy Caesar dressing or make it yourself – Recipe below)

Dressing

• 2/3 cup fat-free plain Greek yogurt
• 1/4 cup light-mayonnaise
• 1 Tbsp olive oil
• 3 anchovy fillets, mashed finely to a paste (1 1/2 tsp paste)
• 1 1/2 Tbsp fresh lemon juice
• 2 tsp worchestershire sauce
• 1 1/2 tsp dijon mustard
• 2 small garlic cloves, pressed through a garlic crusher
• 2 Tbsp water, or as needed
• Salt and freshly ground black pepper

Instructions

1. For the dressing: Whisk all dressing ingredients together, add in water to thin 1 Tbsp at a time (it should be a somewhat thick dressing). Season with salt and pepper to taste.
2. For the wraps: Layer tortillas with lettuce, grilled chicken, avocados, tomatoes, and parmesan. Spoon dressing over tops and wrap. Serve immediately.

Healthy tuna bake

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Ingredients

• 1 teaspoon olive oil
• 1 onion, finely chopped
• 2 celery sticks, finely chopped
• 1 large carrot, peeled, finely chopped
• 2 zucchini, thinly sliced (Egg fruit plant)
• 200g green beans, cut into 1cm lengths
• 1 and a 1/2 tablespoons olive oil spread
• 2 tablespoons plain flour
• 500ml (2 cups) low-fat milk
• 425g can tuna in spring water, drained, flaked
• 40g (1/2 cup) grated parmesan
• 270g (2 cups) cooked brown rice (I used Jasmin rice)
• 120g baby spinach leaves
• Mixed salad leaves, to serve

Preheat oven to 190C/ 170C fan forced. Lightly spray a 2L (8-cup) ovenproof baking dish with oil.

Heat the oil in a large saucepan over medium heat. Cook the onion, celery and carrot, stirring, for 5 minutes or until softened. Add the zucchini and beans and cook, stirring, for 2 minutes or until just tender. Transfer the vegetables to a bowl.

Return same pan to medium heat and heat the spread until melted. Add the flour and stir until well combined. Slowly start adding the milk, stirring constantly, until well combined and smooth. Bring to the boil, reduce heat to low and simmer, stirring constantly, until the sauce thickens. Stir in the vegetables, tuna and half the parmesan. Season.

Spread the rice over base of baking dish. Top with the spinach, then the tuna mixture. Sprinkle with the remaining parmesan. Bake for 20 minutes or until golden and bubbling. Set aside for 5 minutes before serving with salad leaves.

Cabbage wrapped meat balls

• 1 large head cabbage
• 1 can (8 ounces) no-salt-added tomato sauce
• 1 small onion, chopped
• 1/3 cup uncooked long grain rice
• 2 tablespoons chili powder
• 1/4 teaspoon garlic powder
• 1/8 teaspoon salt
• 1 pound lean ground beef (90% lean)
• 1 can (15 ounces) tomato sauce

• In a pot, cook cabbage in boiling water just until leaves fall off head. Set aside 12 large leaves for rolls. (Refrigerate remaining cabbage for another use.) Cut out the thick vein from the bottom of each reserved leaf, making a V-shaped cut.
• In a large bowl, combine tomato sauce, onion, rice, chili powder, garlic powder and salt. Crumble beef over mixture; mix well. Shape into 12 balls. Place 1 meatball on each cabbage leaf; overlap cut ends of leaf. Fold in sides, beginning from the cut end. Roll up completely to enclose meatball. Secure with toothpicks.
• Place in a oven pan. Pour remaining tomato sauce over cabbage rolls. Cover and cook at 160 degrees for a hour and a half or until meat is no longer pink and cabbage is tender. Discard toothpicks.

The Omega bowl

Avocado, Salmon (Or Tuna, chicken, steak strips, pork etc), poached egg on top of sticky or Jasmin rice. You can also have this without rice. Also add some nuts, cucumber, tomato, cream cheese, spinach, seeds, onion etc together with some Soy sauce (and Wasabi if you like). Or add your favourite low fat salad dressing. Healthy. Yum.

Bacon mushroom Omelette

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Filled with nutrients and conveniently portion-controlled at just 70 calories per large egg, the base ingredient of every great omelet is also one of the least expensive sources of high-quality protein around. It’s perfect for a satisfying breakfast, lunch, or even dinner that can be ready in less than 30 minutes.

• 3 large egg whites
• 2 large eggs
• Ground black pepper to taste; optional
• Nonstick cooking spray (Olive)
• 2 cups mushrooms sliced
• 2 medium tomatoes chopped; reserve a small amount for garnish (if desired)
• 2 Tbsp. low fat cheddar cheese shredded, or low fat cream cheese
• 2 slices bacon cooked, chopped. (Or use ham, chicken etc)
• 2 green onions chopped

1. Combine egg whites, eggs, and pepper (if desired) in a small bowl; whisk to blend. Set aside.
2. Heat small nonstick pan, lightly coated with spray, over medium heat.
3. Add mushrooms; cook, stirring frequently, for 4 to 5 minutes, or until mushrooms release their liquid.
4. Add tomato; cook, stirring frequently, for 2 to 3 minutes, or until tender. Remove from pan. Lightly coat pan with spray.
5. Place egg mixture in same pan; cook, over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath.
6. When eggs are almost set, add mushroom mixture, cheese, and bacon; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half.
7. Garnish with green onion and tomato (if desired).

Open burger and sweet potato chips

• 500g sweet potato, peeled, cut into 1cm-thick batons
• 1 teaspoon sweet paprika
• 400g extra lean beef mince
• 1 small zucchini, finely grated
• 2 tablespoons chopped fresh chives
• 2 teaspoons Dijon mustard
• 1 egg
• 4 large (about 120g each) field mushrooms, stalks trimmed
• 60g baby rocket leaves
• 100g roasted red capsicum, not in oil, sliced
• 1 tablespoon fresh basil pesto

Preheat oven to 200C/180C fan forced. Line a large baking tray with baking paper. Place sweet potato on prepared tray. Sprinkle with paprika and spray lightly with olive oil. Bake, turning halfway, for 25-30 minutes or until golden and crisp.

Meanwhile, combine the beef, zucchini, quinoa, chives, mustard and egg in a large bowl. Season. Divide into 4 equal portions and shape into 9cm-wide patties. (Or buy pre-made patties)

Heat a chargrill pan over medium-high heat. Spray the patties and mushrooms lightly with olive oil. Cook the patties and mushrooms for 4-5 minutes each side or until the patties are cooked through and the mushrooms are lightly charred and tender.

Divide the mushrooms among plates and divide half the rocket among them. Top each with a patty and some capsicum, remaining rocket and a dollop of pesto. Serve with the sweet potato chips.

Easy Chicken stir fry

• 500g boneless, skinless chicken breast cut into 1 inch cubes
• salt and pepper to taste
• 2 tbsp olive oil divided
• 2 cups broccoli florets
• 1/2 yellow bell pepper cut into 1 inch pieces
• 1/2 red bell pepper cut into 1 inch pieces
• 1/2 cup baby carrots sliced
• 2 tsp minced ginger
• 2 garlic cloves minced

Stir Fry Sauce

• 1 tbsp corn starch
• 2 tbsp cold water
• 1/4 cup low sodium chicken broth
• 3 tbsp low sodium soy sauce
• 1/4 cup honey
• 1 tbsp toasted sesame oil
• 1/2 tsp crushed red pepper flakes

Instructions

• In a medium size bowl, whisk together corn starch and water. Add remaining ingredients (chicken broth, soy sauce, honey, and toasted sesame oil, red pepper flakes) and whisk to combine. Set aside.
• Add one tablespoon of olive oil to a large skillet or wok and heat over medium high heat.
• Add chicken (in batches if necessary) and season with salt and pepper. Cook for 3 to 5 minutes or until cooked through. Remove from skillet.
• Reduce heat to medium and add remaining tablespoon of oil to the skillet.
• Add broccoli, bell pepper, and carrots and cook, stirring occasionally, just until crisp tender. Add ginger and garlic and cook for an additional minute.
• Add chicken back into the skillet and stir to combine.
• Whisk stir fry sauce and pour over chicken and vegetables and stir gently to combine.
• Bring to a boil, stirring occasionally, and let boil for one minute.
• Serve with rice and/or chow mein if desired.

Picadillo mince and rice

• 500g Mince
• 1 tablespoon olive oil
• 1 1/2 cups thinly sliced onion
• 1 garlic clove, minced
• 1 1/2 cups slices yellow bell pepper, each slice cut in half
• 1 1/2 cups slices red bell pepper, each slice cut in half
• 1 cup finely chopped carrot
• 3/4 cup golden raisins
• 1/2 cup dry white wine
• 1/4 cup sliced calamata olives
• 2 tablespoons balsamic vinegar
• Salt and pepper
• 2 bay leaves
• 1 can tomato and onion mix
• some tomato sauce

Cook mince in a large nonstick skillet over medium-high heat until browned; stir to crumble. Remove from pan; drain well. Add oil to pan. Add onion and garlic; sauté 3 minutes. Add bell peppers and carrot; sauté 3 minutes. Return beef to pan. Stir in raisins and remaining ingredients; bring to a boil. Reduce heat; simmer for 15 minutes, stirring occasionally. Discard bay leaves.

Fish, salad and sweet potato chips

Ingredients

• 4 or 5 medium sweet potato, peeled, cut into 1cm-thick chips
• 1 tablespoon rosemary leaves
• 2 garlic cloves, thinly sliced
• Olive oil spray
• 1 1/3 cups (100g) breadcrumbs
• 1/3 cup (25g) grated parmesan
• 1/4 cup flat-leaf parsley, chopped
• 1/2 cup (75g) plain flour
• 2 Eggs, lightly beaten
• 600g white fish fillets (such as hake etc)
• Canola or Olive oil, to shallow fry

Method

• Step 1 Preheat oven to 220C. Line 2 baking trays with baking paper. Place the sweet potato on the prepared trays. Sprinkle with the rosemary and garlic. Spray well with oil spray. Bake for 40 mins or until golden and crisp.
• Step 2 Meanwhile, combine the breadcrumbs, Parmesan and parsley in a shallow bowl. Place the flour and egg in separate shallow bowls. Dip the fish in the flour and toss to coat. Shake off any excess flour. Dip in the egg, then in the breadcrumb mixture and turn to coat. Lightly press the fish to secure and place on a plate.
• Step 3 Place enough oil in a large frying pan to cover the base. Heat over medium-high heat. Cook the fish, in batches, for 3 mins each side or until golden and cooked through. Transfer to a plate lined with paper towel.
• Step 4 Serve the fish and sweet potato chips with the salad, lemon wedges and bread.

Broccoli cauliflower cheese and ham salad

• 1 head broccoli, chopped into small florets
• 1/2 head cauliflower, chopped into small florets
• 1 cup diced ham (or Genoa salami)
• 1 cup halved cherry or grape tomatoes
• 1/2 cup halved black olives
• Cubed mozzarella or Cheddar
• Grated Parmesan, for garnish (If you have
• You can also add nuts, raisins etc for that crunch

Dressing:

• 1/3 cup white wine vinegar
• 1 tablespoon Italian seasoning
• 1/2 teaspoon garlic powder (If you have)
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste

Roast Chicken and vegetables

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I call this a one dish easy to make wonder

In a casserole dish, place your chicken (defrosted)Chop up veggies and add on the sides (Whatever is available: Sweet potato, green/red/yellow peppers, onion, tomatoes, carrots, celery, peaches, apricots etc.). Sprinkle with a little bit of Canola oil (Veggies and chicken). Add salt and pepper over everything. Add a bit of dried rosemary over veggies if preferred. Add a bit of Chicken spice over chicken (I use Robertson’s). Add in a pre-heated oven at about 170 degrees celcius, for about 1 and a half hours. You can go exercise during this time. Your house will smell great!

Saucy mince skillet with eggs

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1 packet of mince(500g), onion, garlic – fry onion and mince till lightly browned. Add a can of baked beans and a can of tomato and onion. Some salt, pepper, paprica and cumin if you prefer. You can also add some chili if you like it hot. Cook together. Then make little holes for eggs. Cook for a minute or two with a lid. Then bake in oven for another minute or so untill eggs are set. Enjoy. You are welcome.

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Chicken fillet and Butternut curry

500g chicken fillet, 1 packed butternut pieces, 1 packet prepared curry paste or sachet, Rice (I usually use Jasmin rice). Soften chicken, add salt and pepper, add curry, add butternut and let it simmer for about 15 to 20 minutes for butternut to soften, serve on rice. Greatness. You are welcome.

Stuffed Avo’s

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Stuffed with tuna and low fat mayo they make an odeal lunch or supper meal. You can also add a chopped boiled egg etc. Yum. You are welcome.

Stuffed Butternut

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For this diet-friendly recipe, we’ve used butternut squash and ground beef in a very delicious way. First, we’ve made a hearty filling with ground beef, mushrooms, tomatoes, and bell pepper. The next step was to roast or steam the butternut squash and then stuff it with the meat and vegetable mixture. After baking this stuffed butternut squash for a few minutes, the dish is ready to be served without any guilt!

• 1 butternut squash
• 2 tablespoons of extra virgin olive oil
• 500g mince
• 1 onion, diced
• 3 garlic cloves, crushed
• 4 mushrooms, chopped
• 1 large tomato, chopped
• 1 yellow bell pepper, diced
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• cayenne pepper (or not 😂)
• salt and pepper
• 5 ounces of parmesan, grated if you have. Otherwise cheddar or feta cheese.

Lentil and sweet potato stew

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This hearty Lentil and Sweet Potato Stew is the perfect easy weeknight dinner that is delicious, …

Ingredients

• 1 Tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 cups green lentils, rinsed
• 1 large sweet potato, peeled and cubed

Brown onion in olive oil, add garlic and lentils, add 2 cups water and boil for about 30 minutes, add sweet potato and boil for another 20 minutes, add salt, pepper. Enjoy.

BBQ Chicken foil packs

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4 skinless, boneless chicken breasts

2 cups pineapple chunks (Fresh or canned)

1 red bell pepper, chopped

1 green bell pepper, chopped

Coarse salt and fresh cracked black pepper, to taste

For the sauce

• 1/2 cup of your favorite prepared bbq sauce
• 3 clove garlic, minced (or 2 teaspoons dried garlic)
• 1 1/2 teaspoon smoked paprika
• 1/2 teaspoon vanilla extract
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• Chopped cilantro, to taste (or dried if you have)

Transfer the packs to a baking sheet and bake for 20-25 minutes at 180 degrees celcius or until chicken is cooked through.

Filled Oatmeal Crepes

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Herbalife oatmeal Crepe recipe

• 1 scoop F1 vanilla or cookies and cream shake
• 1/2 cup rolled oats (adjust quantity to get to a smooth slightly runny texture)
• 1 cup milk of choice (low fat, fat free, almond, or coconut)
• 1/8 teaspoon fine sea salt
• 2 large eggs
• Dash of cinnamon
• coconut oil or other vegetable oil for coating pan

In a blender, process the oats, milk, and salt until blended and completely smooth. Add the eggs to the blender; process just until blended.

Lightly oil a small nonstick pan with a little bit of oil; heat the pan over medium-high heat. Scoop about 2 tablespoons batter into the pan, immediately tilt and rotate the pan to spread the batter evenly over the bottom.

Cook the crepe until the underside is lightly browned, about 30 seconds. Using a small metal or plastic spatula, lift the edge of the crepe, quickly grasp it with your fingers and flip. Cook until the second side is lightly browned, about 20 seconds longer. Slide the crepe onto a plate.

Add a healthy topping: tuna, mince, chicken mayo, melted Herbalife protein bar etc. Enjoy!

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Ingredients

• 500g boneless, skinless chicken breast cut into cubes
• salt and pepper to taste
• 2 tbsp olive oil
• 2 cups broccoli florets
• 1/2 yellow bell pepper cut into pieces
• 1/2 red bell pepper cut into pieces
• 1/2 cup baby carrots sliced
• 2 tsp minced ginger
• 2 garlic cloves minced
• Stir Fry Sauce
• 1 tbsp corn starch (Maizena)
• 2 tbsp cold water
• 1/4 cup chicken stock (stock cube)
• 3 tbsp soy sauce
• 1/4 cup honey
• 1 tbsp toasted sesame oil

Add your favourite stir fry sauce and heat up.

Serve with jasmin rice and/or chow mein (Veggies) if desired.

Add some sesame seeds over the top

Pork kebabs

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AKA (sosaties). On metal skewers, add blocks of tender pork, red peppers, onion and pineapple. Grill on a barbecue (braai). Marinade with your favourite sticky rib marinade or steakhouse sauce closer to the end (I use Jimmy’s steakhouse marinade). You can also use chicken or any other meat cuts. Yum.

Steak strip stir fry

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Brown onion, steak strips in a bit of olive oil, add your favorite veggies (Bell pepper, carrot, baby peas, baby corn etc). When slightly soft add soy sauce, stir fry sauce salt and pepper. Sprinkle some sesame seeds at the end if you prefer. Can have on top of some brown rice or Jasmin rice. Enjoy. You are welcome.

Savory Oat flapjacks

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1 cup oats, 2 eggs, pinch of salt, 1 flat scoop PDM (blend in nutri bullet). Add bit of oats if too runny or some more water if too sticky. Fry in a pan with bit of oil. Add a sunny side up egg or some bacon on top. Healthy. Yum. You are welcome.

Stuffed and bacon wrapped cream cheese chicken fillets

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Preheat oven to 180°. Make slits width wise in chicken, being careful not to cut all the way through chicken. Season with salt and pepper. Place on smeared baking tray.

In a medium bowl, combine cream cheese, spinach and ½ cup of mozzarella. Season with salt, pepper, and a pinch of red pepper flakes (if you have). Fill every other slit with cream cheese mixture and fill remaining slits with a piece of bacon. Sprinkle remaining ½ cup mozzarella on top and drizzle with olive oil.

Bake until chicken is cooked through and bacon is crispy, 35 minutes.

Roasted garlic hummus bruschetta

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2-3 bulbs garlic glug olive oil
2 tubs (120g each)
Pnp hummus salt and milled pepper.
1 loaf sourdough or ciabatta bread sliced and toasted 2 tbsp (30ml) dukkah

For servings : 1 packet (200g)
Asparagus, grilled 1/2 jar (100g)
Chargrilled artichokes (optional)
Salami (optional)

Oven to 200°C
Cut tops off garlic bulbs just enough to expose cloves
Drizzle with oil and wrap in foil
Grill for 25-30 min until golden and soft
Squeeze out garlic pulp and blitz with hummus season.
Spread hummus on toast and sprinkle dukkah.
Serve and enjoy🔥🌸

Healthy Banana bread

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• ⅓ cup (75 grams) melted coconut oil or extra-virgin olive oil or high quality vegetable oil*
• ½ cup honey (168 grams) or maple syrup (155 grams)
• 2 eggs
• 1 cup (225 grams) mashed ripe bananas (about 2 ½ medium or 2 large bananas)
• ¼ cup (56 grams) milk of choice or water
• 1 teaspoon baking soda (NOT baking powder; they aren’t the same!)
• 1 teaspoon vanilla extract
• ½ teaspoon salt
• ½ teaspoon ground cinnamon, plus more to swirl on top
• 1 ¾ cups (220 grams) white whole wheat flour or regular whole wheat flour**
• Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins etc

Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5-inch loaf pan.

In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)

Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.

Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.

Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

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