Turkey Rissoles with Lemon Yoghurt Dressing

A crowd favourite for an easy protein and fibre packed meal, perfect for lunches throughout the week or a light yet filling dinner!

Ingredients

500g Turkey Mince
1 Large Zucchini – grated, press water out with a paper towel
3 Cloves Garlic – minced
1 bunch coriander – finely chopped
250g Chickpeas
2 eggs
1 Large broccoli
1 Lemon squeezed
1 cup plain or greek style almond/coconut/sheeps yoghurt
1 tbsp tahini
Salt & Pepper

Method

Combine the turkey mince, zucchini, garlic, coriander, eggs, salt and pepper in a large mixing bowl until well combined.
Heat a saucepan to medium/high heat and scoop the turkey mixture into the pan and shape into small flat rissoles/patties. Place in pan & fry until cooked through and golden brown.
Meanwhile, steam broccoli florets and while they’re cooking mix yoghurt, lemon juice, garlic, tahini, salt and pepper in a small mixing bowl.
To serve, add the turkey rissoles, broccoli and yoghurt dressing to a plate and top with the chickpeas. Add dried herbs, salt and pepper to taste
Enjoy!!

Mushroom, Tomato & Balsamic Frittata w/ Goats Cheese

If you’re often on the run in the morning this frittata can be prepped ahead of time and warmed up to-go in the mornings! This frittata contains no flour and is packed with protein and flavour! Feel free to swap the goats cheese out if you’re intolerant to animal dairy!

Ingredients

½ onion diced
1 capsicum diced
1 tomato diced
200g mushrooms diced
2 cloves garlic minced
12 large eggs
1 tablespoon fresh basil chopped
½ tablespoon salt
½ teaspoon pepper
1 ½ cups spinach
2 tablespoon spring onions – sliced diagonally
Goats cheese to taste
Balsamic Vinegar to taste

Method

Preheat oven to 180 C
Whisk eggs in a mixing bowl until combined, then mix through mushrooms, tomatoes, garlic, capsicum, basil, and spinach.
Pour mixture into a pie or baking dish and cook until golden brown and tender – around 50 minutes
Remove frittata from oven and allow to cool
Then top with sliced spring onions, goats cheese and a drizzle of balsamic vinegar to taste.

Herby Chickpeas with Spaghetti Squash

If this is your first time cooking spaghetti squash, you’re in for a treat! This squash once cooked turns into noodles that can pair with anything and taste incredible! Plus it’s super easy!

Ingredients

1 large spaghetti squash
1 tbsp coconut oil or olive oil
sea salt & freshly ground black pepper
250g chickpeas
1 cup fresh mushrooms

Herby Pesto

1-2 handfuls flat-leaf parsley
1-2 handfuls of basil
3 tbsp pine nuts or nuts of choice, toasted
3 tbsp extra virgin olive oil
1 tbsp lemon/lime juice
sea salt & freshly ground black pepper, to taste

Method

Preheat oven to 200 C
Cut your spaghetti squash in half across the shortest side (horizontally not vertically) and rub coconut or olive oil over the entire squash.
Place spaghetti squash in oven on a tray with baking paper with the inside of the squash facing down
Cook squash for 40-60 minutes until skin turns golden
Meanwhile, blend pesto ingredients in a blender, food processor or motar & pestle.
Chop the fresh mushrooms and soften in a saucepan with the chickpeas over low/medium heat and then stir through the pesto.
Remove the spaghetti squash from the oven and remove the seeds in the middle. Then use a fork to lightly pull the inside of the squash to create the spaghetti-like noodles.
Serve the herby chickpeas with the spaghetti squash

Hearty Bean Stew

This meal is perfect for meal prep at the start of the week, its incredibly high in protein, zinc, magnesium, fibre and healthy fat! Plus with this recipe you’ll get around 5 meals worth using simple, cheap wholefood based ingredients.

Ingredients

STEW

2 Red Onions
½ tsp of Chilli flakes
3 Cloves of Garlic
2 tbs Chipotle Paste or dried Chipotle powder
2 tsp Ground Cumin
1/2 tsp Ground Cinnamon
2 tsp Dried Oregano
2 tsp Dried Thyme
250g Black Beans
250g Chickpeas
2 cups Water
250g diced tomato
2 tbs Tamari
Handful Chopped Coriander

PUMPKIN SEED DIP

1 cup Pepita’s
5 Spring Onions, trimmed
2 Tomatoes
1 Jalapeno Chilli
3 cloves Garlic
1/2 tsp Ground Cumin
Handful Fresh Coriander
1/2 tsp Sea Salt

PLUS

500g Quinoa
250g Tofu
Hemp seeds to top
Steamed broccolini

Method

Preheat a deep saucepan or pot to medium/high heat with olive oil or coconut oil. Once warm add the the onion – chopped, garlic – minced, chilli flakes & salt until sauteed.
Add the dried spices and continue to cook for another 3 minutes until fragrant. Then add the chipotle paste/powder, chickpeas, black beans, water, tamari & tomatoes.
Place lid on saucepan and allow stew to simmer for 20 minutes until thickened up.
Meanwhile cook your quinoa – if this is your first time cooking quinoa click here, cook your tofu – if this is your first time cooking tofu click here and steam some broccolini
To prepare your pumpkin seed dip, blend all the dip ingredients in a food processor or pulse in a blender until roughly smooth and combined
Time to serve, scoop your stew over your bed of quinoa and top with the tofu, broccolini, fresh coriander and hemp seeds to taste!

Crusted Herby Chicken w/ Warm Maple Peaches

This recipe really warms the soul and hits the spot, plus its made with wholefood, lean ingredients and is incredibly easy to make.

Ingredients

1 cup of chickpea/basan or buckwheat flour
1+ handfuls of chopped herbs

Choose ones that you like

Dried rosemary
Dried basil
Dried Thyme
Dried Garlic
Dried Onion
Dried Oregano
Dried parsley
500g Chicken Breast
2 White Peaches
1 tbsp Maple syrup

Method

Cut chicken breast length ways to create chicken/schnitzel pieces no wider than 1cm
Mix flour and herbs in a bowl and coat each chicken piece evenly in mixture. Depending on the chicken an egg wash may be required for the flour and herbs to stick.
Heat up a saucepan to medium/high heat and with a little bit of olive or coconut oil, cook the chicken pieces until golden brown.
Meanwhile, slice the peaches into slices as thick or thin as you like.
Wipe over the saucepan and heat the pan once again to medium/high heat with a very very small dash of oil.
Add peaches to saucepan and cook for 1-2 minutes before adding maple syrup and cooking until golden brown.

Chicken, Pear & Potato Salad

This macronutrient-balanced salad is perfect for work lunches when you want something fresh, hearty and packed full of nutrients!

Ingredients

500g chicken breast
2 large potatoes
½ red onion
1 large pear
1 cos lettuce or any salad leaf variety
⅓ cup walnuts
1-2 tbsp of dried herbs we used the Source BulkFoods Turkey Blend which is a mix of
Lemon Peel Fine Cut
Rosemary
Sage
Thyme
Garlic Powder
Fine Himalayan Pink Salt
Cracked Black Peppercorns

APPLE CIDER VINEGARETTE

3 tablespoons fresh lemon juice
3 tablespoons apple cider vinegar
2 tablespoons maple syrup
½ teaspoon salt
Dash of olive oil

Method

Preheat oven to 180 C
Chop the potatoes into small cubes and place on baking tray with the chicken and tossing it all in a drizzle of olive oil, herbs, salt and pepper and cooking until golden brown.
Meanwhile, chop pear, onion, walnuts and lettuce. Then mix the apple cider vinaigrette ingredients in a small mixing bowl to taste.
Once chicken and potato have cooked combine all ingredients into a bowl and dress with your salad dressing.

Zucchini Muffins

Ingredients

¼ cup of nutritional yeast
1 red onion, diced
1 Tbsp balsamic vinegar
100g mushrooms (any kind you like)
1 cup of spinach chopped well
2 Cups chickpea flour
1 tsp baking powder
1 tsp onion powder
4 cloves of garlic – crushed
½ tsp smoked paprika
2 cups of almond milk
Juice from ½ a lemon
1 large zucchini grated and pressed dry with a paper towel
¼ cup of fresh parsley, basil and mint
Dash of olive oil

Method

Preheat oven to 180 degrees celsius
Heat a splash of olive oil a pan at medium to high heat and then add chopped onion. Cook until fragrant and then add balsamic onion for another few minutes until well combined
Add chopped mushrooms and spinach to pan and cook for 2-3 minutes then remove from heat and set aside
In a large bowl combine chickpea flour, nutritional yeast, baking powder, onion and garlic powders and smoked paprika
Add almond milk and lemon and whisk together until smooth
Add the pressed shredded zucchini, chopped herbs and mushroom/onion mixture to bowl and combine well
Scoop into lined muffin trays and spoon the mixture into each cup until ¾ full
Bake in oven for 35-45 minutes or until golden brown and cooked through

Smokey Butter Beans

Ingredients

1 cup cooked organic butter beans
1 large brown onion finely chopped
4 cloves of garlic – crushed
2 teaspoons smoked paprika
1 teaspoon cumin
2 cups of chopped cherry tomatoes
Dash of balsamic vinegar
Dash of maple syrup
Olive oil
Juice of a ¼ of a lime
Chopped sprig of mint

Method

In a pan saute brown onion, garlic, chopped cherry tomatoes, balsamic vinegar, maple syrup and olive oil in a pan on medium high heat until tomatoes have reduced down
Add in the butter beans, smoked paprika and cumin and mix together until well combined
Serve with a squeeze of lime and some chopped mint

Easy Green Crepes

These green crepes are incredibly easy to make and can bend and fold like a wrap without breaking, easy to make and are free from the excessive vegetable oils found in conventional wraps.

Ingredients

1 ½ cup / 225 g chickpea/basan flour
3 large eggs
2 cups / 500 ml almond milk
1 cup / 250 ml water
a pinch of sea salt
2 handfuls fresh spinach, rinsed (or thawed frozen)
10 leaves fresh basil
1 tbsp melted coconut oil or olive oil

Method

Place all ingredients in a blender or in a bowl and blend with an immersion blender until smooth. The batter will seem really runny and watery which is perfect!
Let the mixture sit for 30 minutes
Heat up a frypan to medium/high heat with some coconut oil/olive oil. Remember your pan size will be your crepe size so choose accordingly
Add a scoop of batter to the pan and tilt the pan in circles until the batter has thinned out and covers the entire pan
Cook for about a minute until the crepe can be easily flipped
Repeat until you’ve used all your batter!
Enjoy!

Broccoli w/ Romesco sauce

Serves 2 as a main dish or 4 as a side dish. This recipe is a perfect way to elevate any simple meals and is a perf dish to bring to a catch up as a great fan favourite packed with polyphenols and phytonutrients that work wonders for your gut and liver health.

Ingredients

For the broccoli

1 head of broccoli
½ standard bunch of basil
½ standard bunch of parsley
Olive oil
1 tablespoon of lemon juice
Salt & pepper to taste

For the romesco sauce

1 ½ teaspoons of smoked paprika
1 large red capsicum
4 cloves of garlic
½ cup of almonds fresh or roasted
1 tablespoon balsamic vinegar
¼ cup of pure sundried tomatoes in olive oil
Optional goats cheese to top

Method

Preheat oven to 200 degrees celsius
Cut the capsicum by removing the inside seeds and stem and cutting the flesh into long 1cm long strips and place the capsicum on a lined baking tray tossing them with a drizzle of olive oil and the paprika
Roast the capsicum for 20-25 minutes until soft and browned on the edges. Keep the oven on even once you’ve removed the capsicum to use to roast the broccoli shortly.
Once cooked add the roasted capsicum, garlic, almonds, balsamic vinegar, and sundried tomatoes to a food processor and blend until smooth.
Then set your romesco sauce aside and cut your broccoli stem from the head. Keeping the stem of the broccoli aside. Then cut the head into bite-sized small florets and roast on a baking tray with a drizzle of olive oil until roasted and crispy
Using a peeler or slicer, thinly slice the broccoli stem length ways and toss in a bowl with lemon juice, chopped parsley, basil and salt and pepper.
To assemble, use a big spoonful of romesco sauce, and then top with the roasted broccoli, broccoli stems and a crumble of goats cheese for a perfect side dish!

Body Balancing Berry Smoothie

Having a protein rich breakfast is one of the best things you can do to stabilise your blood sugar, your hunger cues and to balance your hormones.

This smoothie packed with protein, antioxidants and electrolytes to really nourish you from the inside out.

Ingredients

100mL of Almond Milk
Around 100g Wild or Organic Blueberries
1 Scoop of clean protein powder
1 Scoop of whole body collagen
½ Frozen banana
1 tsp of tahini or almond butter
½ tsp of cinnamon
A generous pinch of salt

Method

Blend all ingredients in a high speed blender until smooth!

Almond, Cocoa & Cinnamon Smoothie

This smoothie is a real winner, loaded with fibre, healthy fats, and superfoods like cocoa and cinnamon that’s been proven to help lower blood sugar and improve insulin resistance with just half a teaspoon a day.

The perfect balanced meal in a cup, this smoothie keeps you full and energised for you on the go while also being packed with antioxidants and ingredients proven to boost your health. It’s kitchen medicine at its best!

Ingredients

¼ – ½ a frozen banana (less ripe bananas are great for a lower sugar content and extra fibre or stick to the ripe spotty bananas for more of a sweet flavour)
1 – 1 ½ cups of unsweetened almond milk
2-3 ice cubes
2 tablespoons of pure almond butter
1 tablespoon of chia seeds
2 -3 teaspoons of pure cooca powder
1 scoop of whole body collagen
½ – 1 teaspoon of pure cinnamon (½ a teaspoon of cinnamon for 12 weeks significantly reduced blood sugar in patients with type two diabetes)

Method

Blend all ingredients in a high speed blender and serve