We make cooking delicious and fresh wholesome meals simple with 15 creative recipes. With a focus on whole foods and excellent sources of protein like quinoa and spinach, you won’t believe how great you’ll feel for a just a little effort.
Honey Chicken & Bok Choy
This whole-foods take on the classic honey chicken will freshen up your weeknight meal plan.
- Preheat oven to 200 degrees C
- Lightly grease baking dish
- Whisk 3 tbsp. honey, 1 tbsp. soy sauce and 4 tbsp. olive oil
- Slice 1 large free-range chicken breast into 3 pieces
- Place in small bowl and coat with honey mixture
- Bake until chicken is cooked through (turn halfway, recoating the chicken)
- Pan fry a handful of bok choy leaves until wilted, with slices of red capsicum
- Serve with bed of quinoa or brown rice
A healthy, savory mince dish which also appeals to the kids.
- Preheat oven to 180 degrees C and set large pot of water on stovetop to boil
- At same time, brown onion and low-fat beef mince
- Add diced tomato, basil, and oregano
- When cooked, fill capsicum halves with mince mixture
- Top with mozzarella cheese
- Bake for approximately 15 minutes
This easy and healthy alternative to a standard pizza base makes for a guilt-free weekend meal.
- Preheat oven to 180 degrees C and place a sheet of baking paper on rack
- Brush both sides of a round pita bread with oil
- Place slices of tomato, torn spinach leaves, finely diced mushroom, capsicum, slices of pepperoni and crumbled feta cheese on pita bread
- Place pita onto baking paper and bake for approximately 10 minutes.
Sirloin Steak & Walnut Salad
The protein of the steak and the freshness of the salad makes for a deliciously balanced meal.
- Preheat oven to 200 degrees C
- Prick several baby beetroots with fork & bake in oven until tender (approximately 45 minutes)
- Set aside to cool when cooked
- Peel and halve
- Roughly chop 1/8 cup walnuts
- Grill sirloin steak to the desired level
- Let rest and thinly slice
- Combine rocket leaves, beetroot, walnuts, steak & crumble feta cheese on plate
- Drizzle with olive oil and a few drops of balsamic vinegar
Brown Rice & Chicken Risotto
Brown rice is a much healthier alternative to white rice and is perfect for an indulgent risotto.
- Thinly slice 1 chicken thigh & dice ¼ cup of onion
- Sauté onion and ½ teaspoon crushed garlic in olive oil until softened
- Add chicken and cook until slightly browned
- Add 1 cup of brown rice and stir until rice is coated in oil (add extra oil if needed)
- Pour in 1/3 cup white wine and let it absorb
- Add approximately 3 cups of chicken stock, 1 ladleful at a time, stirring frequently
- Add each new ladleful when the previous one has been almost completely absorbed
- Continue to stir frequently until rice is al dente and then add last ladleful for moisture
- Serve with a side of leafy greens
Open Turkey Melt
This creative melt is an ideal way to end a busy day, leaving you feeling well-nourished.
- Spread Dijon mustard on slices of whole wheat bread
- Layer slices of cooked turkey breast, avocado, and red onion
- Top each with a slice of reduced-fat swiss cheese and season
- Place under grill until toasted and cheese is melted
- Serve with simple salad of leafy greens, grated carrot, and cherry tomatoes
Sweet Potato, Coconut & Beetroot Mini Quiche’s (V)
Who said vegetarian meals had to be boring! The flavor combination of sweet potato and beetroot is moreish.
- Spiralize ½ beetroot and set aside
- Preheat oven to 180 degrees C and lightly grease a 12-hole muffin tray
- Peel 2 gold sweet potatoes and pulse in food processor until smooth
- Add 8 eggs, ¼ cup coconut milk, ¼ cup finely diced brown onion, salt & pepper, and mix
- Spoon into tray and press down firmly
- Cook for 20 minutes
- Top with beetroot and cook for a further 15 minutes or until cooked through
Thai Beef Lettuce Cups
Using lettuce cups to serve a stir-fry is a refreshing alternative to rice or noodles.
- Stir-fry thin beef strips on medium heat with sliced red chili, ginger, lime juice and a small amount of coconut milk
- Core and separate leaves of butter lettuce to serve as cups
- Spoon in mixture
- Top with julienned carrot and spring onions
- Season to taste
Chili Prawn Linguine
Red chili packs a powerful punch when added to a simple seafood pasta dish and spinach is a good source of plant-based protein.
- Cook whole wheat linguine per packet directions, until al dente
- In oiled pan, add 2 cloves crushed garlic and thinly sliced red chili
- Add raw, peeled prawns and torn spinach leaves with squeeze of lemon juice
- Cook until just cooked (a few minutes)
- Gently toss prawns through linguine and serve with lemon wedges
Baked Chicken with Asparagus
As well as being packed with vitamins, asparagus is also believed to have brain-boosting properties. Enjoy with chicken and cheese for a classic flavor combination.
- Preheat oven to 200 degrees C
- Slice through chicken breast horizontally and place asparagus spears with a sprinkle of mozzarella cheese between the halves
- Bake for approximately 35 minutes or until cooked through
- Service with a side of brown rice or leafy greens
Fish with Mango Salsa & Couscous
Bursting with flavor thanks to the mango salsa, this dish also has the benefits of Omega 3 fatty acids.
- Cook wholemeal couscous per packet directions
- Peel mango & dice
- Dice a small amount of avocado, cilantro, red onion & red chili
- Panfry fillet of wild-caught fish like Atlantic Salmon
- Place fish on bed of couscous
- Top with salsa and squeeze lemon juice over
Beef Skewers with Rainbow Salad
The colorful and creative rainbow salad is always a hit with guests and the beef is an excellent source of protein.
- Marinate diced beef in soy sauce, lime juice and sesame seeds for 2 hours
- Use a vegetable peeler to peel strips of carrot and cucumber
- Finely slice red cabbage, spring onions, and avocado
- Drizzle salad with sesame oil and sweet chili sauce
- Soak skewers for 10 minutes in warm water
- Thread beef onto skewers and grill or pan fry, rotating until cooked through
Black Bean Tacos (V)
This zesty vegetarian meal is so easy to prepare and is a fantastic use of black beans
- Sauté ¼ brown onion in pan
- Add black beans, corn kernels, diced tomato, crushed garlic and sliced red chili
- For guacamole, mash avocado in bowl with lime juice, and salt + pepper
- Serve in whole grain taco shells with torn lettuce leaves
Japanese Pork Stir-fry
Buckwheat soba noodles are a great healthy noodle option.
- Thinly slice pork into quite small pieces
- Marinate with 1 tsp. of sake & 1 tsp. of salt-reduced soy sauce
- Cook buckwheat soba noodles per packet directions
- Slice onion and cabbage, and cut carrot into matchsticks
- In wok or pan, add sesame oil, crushed garlic, ginger, and pork
- When pork is about ¾ cooked, add half a dozen fresh broccoli florets, carrot & onion
- When all ingredients are cooked, add noodles to wok with 1 tsp. oyster sauce, 1 tsp. salt-reduced soy sauce and 2 tsp. sesame oil
- Toss together and serve
Glazed Atlantic Salmon
Atlantic Salmon is one of the best sources of Omega 3 fatty acids, while also only having a low level of mercury which is very important.
- Preheat broiler
- Combine a couple of pinches of brown sugar with a dash of oyster sauce and a couple of tbsps. of salt-reduced soy sauce
- Cook brown rice per packet directions and add small florets of broccoli to cook for last few minutes
- Let stand and then gently fork through broccoli and rice
- Broil the fillet of salmon, drizzled with olive oil, salt + pepper
- In the last couple of minutes of cooking salmon, drizzle the glaze mixture over the salmon
- Cook until opaque
- Serve salmon on top of the rice and broccoli
Enjoy our suggestions for two weeks of healthy and simple meals.