CHIA BOWL WITH PEAR & BERRIES
TIME: 15 MIN

3 TBSP CHIA SEEDS
300ML ALMOND MILK
1 PEAR
50G BERRIES
PINCH CINNAMON
NUTS & SEEDS

Preferably the night before, or at least 30 minutes before, stir the chia seeds with the almond milk and cinnamon. This allows the chia seeds to swell and soak in the milk.

Heat some coconut oil over medium heat, add the sliced pear. Cook the pear with some cinnamon (optional some maple syrup) until soft and caramelized.

Top the chia porridge with the caramalized pear, some berries and some nuts & seeds and serve with a spoon coconut yoghurt.

MANGO OVERNIGHT OATS
TIME: 5 MIN 

40G OATS
1 TSP CHIA SEEDS
120ML ALMOND MILK
OPTIONAL: 1 SCOOP PROTEIN POWDER
CINNAMON
½ MANGO
1 TBSP COCONUT FLAKES
1 TBSP COCONUT YOGHURT 

Place oats, chia seeds, flax seeds, protein powder, cinnamon and coconut milk into a bowl and mix until combined. Add 50 - 100ML if the mixture is to think. Cover the bowl and place in the refrigerator for at least 2 hours or overnight.

Top the oatmeal with sliced mango some coconut flakes (optional) and 1 TBSP coconut yoghurt.

BANANA PANCAKES 
TIME: 15 MIN

1 BANANA 
2 EGG WHITES 
TSP CINNAMON
PINCH SALT 
COCONUT OIL 
BLUEBERRIES 
PUMPKIN SEEDS 
(OPTIONAL: ADD 1 SCOOP PROTEIN POWDER) 

Mash 1 banana with 2 egg whites, cinnamon and a pinch of salt (optional add 1 scoop protein powder). 

Heat coconut oil in a pan and add the pancake mixture and fry each side for 2 – 3 minutes. 

Top the pancake with blueberries and pumpkinseeds.

COCONUT YOGHURT WITH HOME MADE GRANOLA AND BERRIES
TIME:  5 MIN  

200G COCONUT YOGHURT
1/2 MANGO
SMALL HANDFUL BLUEBERRIES
2 TBSP NUT & SEED MIX

Serve the coconut yoghurt together with some mango and blueberries and top it with 2 tbsp mixed seeds & nuts.

APPLE CINNAMON BAKED OATMEAL
TIME: 30 MIN 

25G OATS
25G PECANS
1 APPLE
3 TBSP ALMOND MILK
1 TSP CINNAMON
COCONUT YOGURT
OPTIONAL ADD 1 TBSP MAPLE SYRUP

Preheat oven to 180C.

Place the oats in a bowl and cover with a little bit of boiling water, just so the top is covered - soak for 10 minutes, until soft.

While the oats are soaking, chop up the apple and add to a skillet. Sauté the apple until the edges turn brown, about 6 – 8 min. Crush the pecans into bite-sized chunks.

Once the oats have absorbed the water and become soft, stir through the apple, chopped pecans, cinnamon and almond milk (optional add maple syrup).

Transfer the mixture to a baking dish and cook for 20 minutes, until golden.

LUNCH

SWEET POTATO TOAST WITH AVOCADO AND MUSHROOMS
TIME: 25 MIN 

½ SWEET POTATO
½ AVOCADO
100G MUSHROOMS
SALT & PEPPER
1 TSP TAHINI 

Preheat oven to 200C and line a baking sheet with parchment paper to help prevent sticking.

Slice the ends of the sweet potato off, then cut it lengthwise into ½ inch thick slices. Arrange the slices in a single layer on the baking sheet, no oil needed (use half of the sweet potato, the other half is for Saturday).

Bake until the slices are tender, roughly 20 minutes. You should be able to easily pierce them with a fork when they’re ready, but you don’t want them so soft that they’ll collapse when you add toppings.

Heat olive oil in a pan, add mushrooms and leave to cook for 5 – 10 minutes until soften. Season with pepper & salt.

Remove from oven and allow to cool slightly. Cover with sliced or mashed avocado and top with sautéed mushrooms. Finish with a drizzle tahini, salt & pepper.

SUPER SPINACH PANCAKE
TIME: 15 MIN

2 EGGS
SPINACH
CHERRY TOMATOES
1/2 AVOCADO
100G COTTAGE CHEESE
OPTIONAL: SOME HOT SAUCE

Crack the egg into a blender, add some spinach salt & pepper, then blitz until smooth.

Place a large non stick frying pan on a medium heat, rub the pan with a little olive oil, then pour in the mixture. Cook on each side for 2 minutes, or until lightly golden.

Top with some cottage cheese, the avocado, cherry tomatoes and a drizzle hot sauce.

SCRAMBLED TOFU WRAP
TIME: 20 MIN 

1 SPRINGONION
1 GARLIC CLOVE
½ BELL PEPPER
1 HANDFUL SPINACH
¼ COURGETTE
½ OF THE TOFU
100G CHERRY TOMATOES
½ TSP PAPRIKA POWDER
½ TSP CUMIN
½ TSP CURRY POWDER
1 WRAP
¼ AVOCADO 

Heat olive oil in a pan on medium-low heat; then add the garlic, onion and spices. Chop the tofu and mash the tofu with a fork.

Add bell pepper, courgette and tofu to the pan and cook until the tofu is beginning to brown and everything is cooked and coated in spices. Stir in the spinach, mix it around until it wilts. Feel free to add more spices as you go. 

Fill your wrap with the tofu scramble, cherry tomatoes and avocado.

CAULIFLOWER RICE BOWL WITH PUMPKIN AND CHICKPEAS
TIME: 50 MIN 

CAULIFLOWER RICE 200G
½  ONION
1 GARLIC GLOVE
½ CAN CHICKPEAS
½  LARGE SWEET POTATO  
100G CHERRY TOMATOES
1 TBSP PUMPKIN SEEDS
1 LEMON
SALT & PEPPER
1 TSP CURRY POWDER
FRESH PARSLEY
½ AVOCADO

Preheat oven to 200C. Place chickpeas and pumpkin on a baking sheet. Drizzle with olive oil, season with salt pepper and ½ of the curry powder. Toss to combine, then arrange into an even layer. Roast 20 – 30 minutes until browned.

Heat olive oil in a pan. Add onion and garlic and fry for a couple minutes before adding the cauliflower rice. Stir-fry for 4 -6 minutes until the cauliflower is tender. Season well with curry powder, salt & pepper.

Mix the cauliflower rice with the cherry tomatoes and roasted vegetables. Serve with pumpkin seeds, avocado fresh parsley and lemon wedge.

PARNSIP & FENNEL SOUP
TIME: 30 MIN

1 FENNEL
1 PARNSIP
1 LEEK
½ CAN COCONUT MILK
VEGETABLE BROTH
GARLIC
½ ONION 

In a large pot, heat some olive oil and add garlic and onion. Add parsnip, fennel and leek. Season with salt & pepper. Sauté until onions are translucent, about 5 – 7 minutes, stirring occasionally.

Add coconut milk & vegetable broth and bring soup to a low boil. Cover and reduce heat to a simmer. Simmer until vegetables have softened, about 15 – 20 minutes. Use a blender and blend until smooth.

SHAKSHUKA 
TIME: 15 MIN

OLIVE OIL 
½ ONION
1 BELL PEPPER
2 EGGS
½ CAN DICED TOMATOES
1 GARLIC
1 TSP CUMIN 
1 TSP PAPRIKA POWDER
SALT & PEPPER
PARSLEY 

Heat olive oil in a pan on medium heat. Add the chopped onion and bell pepper and cook for 5 minutes. Add garlic and spices and cook 1 minute. 

Pour the diced tomatoes into the pan and season with salt and pepper. 

Use a spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5 – 8 minutes, or until the eggs are done to your liking. 

Garnish with chopped parsley and serve with some slices of avocado. 

DINNER

CHICKEN BUDDHA BOWL
TIME: 30 MIN

FREE RANGE CHICKEN 100G
SWEET POTATO 1/2PC
GREEN BEANS 100G
EGG 1PC
ALMOND BUTTER 1 TBSP
BEAN SPROUTS 40G
CHINEASE CABBAGE ¼ PC
CARROT 1/2
LIME 1/2
SOY SAUCE 3 TBSP
HOT SAUCE 1 TSP
MAPLE SYRUP 1 TSP

Preheat the oven to 200C. Cut sweet potato into ½ cm slices. Toss the sweet potato on a large backing sheet and coat with 1 tbsp olive oil. Season with salt & pepper. Bake until tender for 20 – 25 minutes.

Thinly slice the cabbage. Peel the carrot with a vegetable peeler and shred with a grater or just slice the carrot finely.

Bring a large saucepan with a pinch of salt to a boil. Add the egg and cook for 5 minutes then add the green beans and cook together for another 3 minutes. Take out the egg and beans, drain in a colander and rinse with cold water.

Combine the chicken with some soy sauce in a bowl and let marinate for about 10 minutes. Heat oil in a nonstick pan and fry the chicken until cooked for approximately 5 minutes.

To make the almond butter dressing, whisk together the almond butter, lime, hot sauce, maple syrup and 1 tbsp soy sauce. Then slowly add water until creamy and pourable.

Add Chinese cabbage to a bowl. Then arrange sweet potato, green beans, carrot, bean sprouts, egg and chicken. Finish with a drizzle of almond butter dressing.

NASI GORENG WITH CAULIFLOWER RICE
TIME: 15MIN

50G GREEN BEANS
200G CAULIFLOWER RICE
CHINESE CABBAGE
½  RED BELL PEPPER
½ RED CHILI PEPPER
½  CARROT
1 GARLIC CLOVE
1 SPRING ONION
1/2 TOFU PACKAGE
BEAN SPOUTS
1 TBSP SESAME OIL
3 TBSP SOY SAUCE
1 TSP SRIRACHA
LIME 

Cut tofu into cubes. Use 2/3 of the sesame soy dressing and mix with the tofu. In a wok, heat olive oil and stir fry the tofu for 5 – 7 minutes and set aside.

In same wok, add halved beans, sliced carrot, spring onion, garlic and red chili pepper. Stir fry for a couple minutes. Add cauliflower rice and fry for another 1 – 2 minutes to heat through add remaining sesame soy dressing.

Serve in a bowl topped with the tofu, bean sprouts and sprinkle with spring onion and chili and lime wedge.

EASY SALMON TRAY BAKE
TIME:

SALMON – 1 PC
BROCCOLI – 1PC
SPRING ONION – 1PC
CHILI PEPPER – ½ PC
SOYSAUCE

Mix the chopped chilli, half the chopped spring onions and soy sauce in bowl. Add the salmon fillet and set aside to marinate for at least 15 minutes.

Heat the oven to 200°C/180°C. Line a shallow roasting tin with non-stick baking paper. Add the broccoli, drizzle with olive oil and spray cook in the oven for 15 minutes.

Push the broccoli to the sides of the roasting tin, put the salmon fillet in the middle of the tin, then drizzle with any marinade left in the bowl. Cook for another 12-15 minutes until the salmon is cooked to your liking. Sprinkle over the reserved spring onions, then serve straightaway.

PARNSIP & FENNEL SOUP
TIME: 30 MIN

1 FENNEL
1 PARNSIP
1 LEEK
½ CAN COCONUT MILK
VEGETABLE BROTH
GARLIC
½ ONION 

In a large pot, heat some olive oil and add garlic and onion. Add parsnip, fennel and leek. Season with salt & pepper. Sauté until onions are translucent, about 5 – 7 minutes, stirring occasionally.

Add coconut milk & vegetable broth and bring soup to a low boil. Cover and reduce heat to a simmer. Simmer until vegetables have softened, about 15 – 20 minutes. Use a blender and blend until smooth.

AUBERGINE TOMATO AND CHICKPEA TRAYBAKE
TIME: 60 MIN 

2 TBSP OLIVE OIL
½ AUBERGINE into cubes
2 TBSP HARISSA
150G CHERRY TOMATOES
½ CAN CHICKPEAS drained and sensed
½ LEMON
2 TBSP TAHINI
1 HAND MINT LEAVES
SALT & PEPPER
OPTIONAL: WRAP TO SERVE

Preheat oven to 200C. Pour olive oil and harissa into a large ovenproof roasting tray add aubergine cubes. Season well with salt & pepper and toss everything together. Place the tray in the oven for 30 minutes, stirring halfway. 

After 30 minutes remove tray from the oven and add the cherry tomatoes. Return the tray to the oven for another 20 minutes. Then add chickpeas and stir well. Return the tray back for the final 10 minutes.

Remove the tray from the oven, add some lemon juice and season to taste with salt & pepper. Drizzle with a generous amount of the tahini and finish with some mint leaves. You can serve it with a wrap or only with a hand of spinach if you rather want to eat less carbs.

LEFT OVER VEGGIE CURRY
TIME: 25MIN

50G BROWN RICE
½ ONION
1 GARLIC
½ CAN COCONUT MILK
½ CAN DICED TOMATOES
LEFT OVER AUBERGINE
LEFT OVER ZUCCHINI
LEFT OVER SWEET POTATO
LEFT OVER SPINACH
PARSLEY
OLIVE OIL
1 TBSP CURRY POWDER
1 TSP CUMIN

Cook the rice according to pack instructions.

Chop all the ingredients. Sauté the onion and garlic in some oil and add all the veggies. Add curry powder and cumin and stir for a couple minutes. Add tomatoes and coconut milk. Simmer for 15 minutes.
Then add the spinach let it cook for a few minutes until the spinach is wilted.

Serve the curry with rice and garnish with fresh parsley.