BREAKFAST BAKED SWEET POTATO
TIME: 60 MIN

1 MEDIUM SWEET POTATO
1 TBSP ALMOND BUTTER
½ SLICED LEFT OVER BANANA
1 TSP CHIA SEEDS
CINNAMON
SEA SALT 

Preheat the oven to 200C. Use a fork to poke serval holes in the sweet potato, then place on a prepared baking sheet and roast for 45 – 1 hour until fork tender. Remove from oven and allow to cool for 5 minutes. Split the potato open with a knife and top with ½ sliced banana. Sprinkle with some salt. Drizzle with almond butter and finish with some chia seeds and cinnamon. Enjoy!  

HEALTHY CHOCOLATE & GINGER CHIA PUDDING
TIME: 10 MIN (+ NIGHT BEFORE)
3 TBSP CHIA SEEDS
1 ½ TBSP RAW CACAO POWDER
½ TSP GROUND GINGER
1 TSP MAPLE SYRUP
200ML ALMOND MILK
TOPPING: CACAO NIBS, COCONUT FLAKES, NUTS 

Add chia seeds, cacao, ginger to a bowl. Mix ingredients together before adding milk and maple syrup. Mix wet and dry ingredients well, then cover and keep in the fridge for a minimum of 2 hours until mixture had solidified (add more liquid if needed). Remove from fridge and add to a blender. Blend until smooth. Serve with some cacao nibs and desired toppings.

YOGURT BOWL WITH CITRUS, CACAO & MINT
TIME: 10 MIN

1 ORANGE
200G YOGURT
1 TSP COCAO NIBS
2 TBSP SEEDS & NUTS OF CHOICE
MINT LEAVES
OPTIONAL: 1 TSP MAPLE SYRUP

To slice the orange – use a sharp knife to cut off the two ends. Place orange standing up, take your knife and cut downwards to remove the skin, rotating around the entire orange until all skin is removed. Turn the orange on its side, and slice into rings. Add yoghurt and sliced orange to a bowl. Sprinkle with cacao nibs and nuts. Using hands, rip fresh mint leaves and sprinkle on top.

BLOOD ORANGE OVERNIGHT OATS
TIME: 10 MIN (+ NIGHT BEFORE)

50G OATS
½ TSP CINNAMON
1 BLOOD ORANGE
150G YOGHURT
1 TSP VANILLA EXTRACT
TOPPINGS: CACAO NIBS, FRESH MINT, BLOOD ORANGE SLICES, NUTS 

Mix the oats and cinnamon in a bowl. Safe a part of the blood orange for topping and use the juice for the rest of the recipe. Add the juice, plain yogurt to the oats. Stir everything together well, then cover and let sit in the fridge overnight. Once the oats have soak, top with some blood orange slices, cacao nibs, fresh mint and nuts.

EASY BLENDED BAKED OATMEAL
TIME: 25 MIN

40G OATS
1 BANANA
2 TBSP ALMOND MILK
1 TSP MAPLE SYRUP
1 TSP BACKING POWDER
1 TSP VANILLA EXTRACT
100G BLUE BERRIES 

Preheat oven to 180C. In a blender mix all the ingredients, reserve some blueberries for on top. Pour batter into prepared, greased baking dish, and scatter over reserved berries. Bake for 20 minutes, or until golden. Remove oatmeal from oven and allow to cool for a few minutes before serving with some yogurt.

LUNCH

CURRY TOFU SCRAMBLE
TIME: 25MIN

½ BLOCK TOFU
1 RED BELL PEPPER
OLIVE OIL
1 TSP CURRY POWDER
½ TSP GARLIC POWDER
½ TSP CUMIM POWDER
SALT & PEPPER
1 HAND SPINACH
½ ONION

Start by squeezing as much liquid out of the tofu as possible. To ‘crumble’ the tofu place the block of tofu in a bowl. You can either break it apart with your hands or use a fork to mask and break it up. Set aside.

Heat a pan over medium high heat with olive oil. Sauté sliced bell pepper and onion for 7 – 10 minutes. Once the bell pepper have cooked, add the crumbled tofu, curry powder, garlic, cumin, salt & pepper to the pas as well. Cook ingredients for about 3 minutes stirring continuously to ensure the spices spread through the tofu. Finally, stir in the spinach and cook until it wilts. Taste tofu and adjust seasoning as desired. Optional to serve it with a slice of good bread or wrap (if you prefer to eat some extra carbs).

CUCUMBER AVOCADO SALAD
TIME: 20MIN

LEFT OVER QUINOA
1 EGG
½ CUCUMBER
1/3 AVOCADO
BUNCH PARSLEY
KIMCHI
1 TBSP OLIVE OIL
½ LEMON
SALT & PEPPER
1 TBSP HEMP SEEDS
1 TBSP NUTRITION YEAST

Cook quinoa according pack instructions.

In a saucepan, had boil the egg by placing it into water and bringing to a boil. Once water had boiled. Allow to cook for 10 minutes. Slice cucumber thinly and add to a large bowl. Add kimchi, nutritional yeast, olive oil, lemon juice, hemp seeds, chopped parsley, salt & pepper. Once the egg has boiled, place under cold water to stop cooking. Peel, slice and add the egg to the rest of the ingredients. Finally, add the cooked quinoa to the bowl and toss all ingredients together, adjusting seasonings to taste. Add sliced avocado and enjoy.

HIGH PROTEIN TUNA SALAD SANDWICH
TIME: 10 MIN

1 CAN TUNA
1/3 LEFT OVER AVOCADO
1 – 2 TBSP YOGURT
¼ LEFT OVER CUCUMBER
FRESH DILL
½ LEMON LEFT OVER
½ TSP GARLIC POWDER
SOME GREEN OLIVES
SALT & PEPPER
OPTIONS TO SERVE: LETTUCE WRAPS, HAND SPINACH OR SLICE OF GOOD BREAD

Dice cucumber, and chop olives and dill. Set aside. Mash avocado in a bowl. Then, add all other ingredients to the bowl. Mix everything together until well-combined, adjusting seasoning to taste. Scoop tuna salad into lettuce wraps, or add it to a sandwich or wrap.

SAVOURY KIMCHI OATMEAL WITH AVOCADO & EGG
TIME: 20 MIN 

50G OATS
1 TSP CHIA SEEDS
250ML VEGETABLE BROTH
1 EGG
OLIVE OIL
2 TBSP KIMCHI
1/3 AVOCADO
SALT & PEPPER
1 SERVING VEGETABLES OF CHOICE: SPINACH, KALE OR BROCCOLINI

In a saucepan, combine oats, chia seeds and vegetable broth. Bring to a boil, then reduce to a simmer. Cook and stir for about 5 – 7 minutes, or until the liquid has absorbed. If you want thinner oats, add additional small amounts of broth until desired consistency as reached. At the same time, heat a skillet over medium heat with olive oil and sauté the veggies of choice, until tender. While the oats and veggies cook, you’ll also want to cook the egg. I recommend having a soft-boiled egg (cook for around 6 minutes). Once all ingredients are done, serve the oatmeal in a bowl. Top with sautéed veggies, the cooked egg, avocado slices, kimchi and black pepper. Enjoy!

BALSAMIC BEET SALAD & DRESSING
TIME: 10 MIN

3 LARGE COOKED BEETS
OLIVE OIL
SALT & PEPPER
30G WALNUTS
GOAT CHEESE
PARSLEY 

DRESSING
1 TBSP OIL
½ LEMON JUICE
1 TBSP BALSAMIC VINEGAR
1 TSP HONEY
SALT & PEPPER

To prepare the dressing, whisk all ingredients together in a small bowl. Cut the beets into cubes and transfer to a bowl together with half of the dressing. Sprinkle beets with crumbled goat cheese, walnuts and freshly chopped parsley.

CURRIED PUMPKIN LENTIL SOUP
TIME: 50 MIN 

1 ONION
1 CARROT
2 CLOVES GARLIC
½ TBSP GRARED GINGER
1 TBSP CURRY POWDER
500ML VEGETABLE BROTH
1 CAN LENTILS
1 CAN COCONUT MILK
½ PUMPKIN
SALT & PEPPER
PARSLEY  

Add olive oil in a large pot over medium high heat. Add onion, carrot, pumpkin and garlic. Sauté until onions are translucent, about 3 – 5 minutes. Bring heat to medium low and add ginger, curry powder, stir together. Next stir in broth, coconut milk and lentils. You can reserve some coconut milk for drizzle on top once the soup is done. Season the soup with salt & pepper. Bring soup to boil, then reduce the heat and simmer over medium low for 30 minutes or until the pumpkin and carrot are soft and tender. The soup should thicken up. If it gets to thick for your liking, then feel free to add extra water of broth. Taste and adjust seasoning as necessary. Serve soup and drizzle in a circle with leftover coconut milk. Garnish with parsley.

DINNER

PESTO QUINOA BOWL WITH BROCCOLI & SWEET POTATO
TIME: 45 MIN

100G QUINOA
½ SWEET POTATO
½ BROCCOLI
OLIVE OIL
1 EGG
1 HAND SPINACH
50G PECANS
SALT & PEPPER 

PESTO:
1 BUNCH BASIL
1 GARLIC CLOVE
1 TBSP HEMP SEED
2 TBSP NUTRITIONAL YEAST
2 TBSP OLIVE OIL
SALT & PEPPER

Preheat oven to 180C and line a baking sheet for the veggies. Cook quinoa according pack instructions (save half of the quinoa for your lunch tomorrow). While the quinoa cooks, prepare the broccoli and sweet potato. Chop the broccoli into florets and chop the sweet potato into small cubes. Toss the veggies in olive oil, salt & pepper before spreading them on the baking sheet. Pop in the oven for 30 minutes, until tender and slightly browned. Meanwhile hard boil the egg. In a saucepan, had boil the egg by placing it into water and bringing to a boil. Once water had boiled. Allow to cook for 10 minutes. Then drain and place in cold water to stop the cooking process. Prepare the pesto. Add all the ingredients to a food processor and process until well-combined. Once everything is ready, assemble the bowl. Start with a base of spinach, add quinoa, roasted veggies, the egg, pecans and top with pesto and additional salt & pepper.  

VEGETABLE TOFU BAKE
TIME: 45 MIN

½ LEFT OVER SWEET POTATO
½ LEFT OVER BROCCOLI
½ PACKAGE LEFT OVER TOFU
½ LEFT OVER ONION
100G BRUSSEL SPROUTS
SALT & PEPPER
ROSEMARY LEAVES  

MARINADE:
2 TBSP OLIVE OIL
1 TBSP APPLE CIDER VINEGAR
1 TBSP DIJON MUSTARD
1 TSP MAPLE SYRUP
SALT & PEPPER

Preheat oven to 200C. If you prefer to eat this dish with some grains please start by cooking them according pack instructions.

To prepare the marinade, whisk all ingredients together in a small bowl. Slice the brussels sprouts in half. Cut the onion in wedges and the sweet potato & tofu into cubes. Cut the broccoli into smaller florets. Arrange the prepared vegetables and tofu onto a baking sheet. Pour over half of the marinade. Use your hands to mix the ingredients well, coating everything with marinade. Sprinkle the baking sheet with the rosemary, salt & pepper.

Roast the vegetables and tofu for 35 – 40 minutes, or until the sprouts are crispy and tender inside. Stirring once after 20 minutes. Serve with your favorite whole grain or a hand of spinach if you prefer to eat less carbs. Drizzle with the remain marinade and enjoy!

MASSAGED KALE SALAD WITH ROASTED SWEET POTATO
TIME: 50MIN

1 BUNCH KALE
1 MEDIUM SWEET POTATO
OLIVE OIL
CINNAMON
PECANS
POMEGRANATE
GOAT CHEESE OR FETA
1/3 AVOCADO 

DRESSING:
2 TBSP OLIVE OIL
½ LEMON JUICE
SALT & PEPPER
½ TSP GARLIC POWDER 

Place chopped kale into a large mixing bowl. To prepare the dressing, whisk all ingredients together in a small bowl. Pour over the kale and massage with hands, squeezing/kneading the dressing into the kale. Preheat oven to 200C and prepare sweet potatoes. Wash and dry, then chop the potato into 1 cm pieces. Toss the sweet potato in olive oil, salt & cinnamon. Spread on a baking sheet and transfer to the oven for 30 minutes, until tender and brown. While the sweet potato roast, remove the pomegranates arils from fruit and set aside. Roast the pecans for a couple minutes in a pan. Remove sweet potato from the oven and let cool slightly. Add the roasted sweet potato chunks, toasted pecans, pomegranates and crumbles goat/feta cheese to the massaged kale. Mix well, adding additional salt & pepper to tast. Serve with sliced avocado.

PASTA ZOODLES & GARLIC PRAWNS
TIME: 25 MIN

30G PASTA (WHOLE GRAIN OR GF)
1 GARLIC CLOVE
1 TSP OREGANO
150G CHERRY TOMATOES
1 HAND SPINACH
1 ZUCCHINI
100G PRAWNS
FRESH BASIL
½ LEMON
SALT & PEPPER

Bring a pot water to boil and cook pasta according package directions. Drain when done. Using a spiralizer, make noodles out of zucchini. If you don’t have a spiralizer, you can use a vegetable peeler to make zucchini ribbons or just chop the zucchini into pieces.

Heat a large pan over medium add olive oil, minced garlic and oregano. Saute for a minute, then add tomatoes and saute for 5 minutes. Add spinach and cook until wilted. Heat another pan over medium high heat add olive oil. |Once hot, cook prawns for 1 – 2 minutes on each side. Prawns are cooked once they turn pink and opaque. Remove from heat once done. Add zucchini noodles, drained pasta, fresh fasil to the large pan with tomatoes and spinach. Stir together for 2 minutes, adjusting spices to taste. Serve pasta top with prawns, lemon juice and an extra drizzle olive oil.

CURRIED PUMPKIN LENTIL SOUP (LEFT OVER)
TIME: 50 MIN 

1 ONION
1 CARROT
2 CLOVES GARLIC
½ TBSP GRARED GINGER
1 TBSP CURRY POWDER
500ML VEGETABLE BROTH
1 CAN LENTILS
1 CAN COCONUT MILK
½ PUMPKIN
SALT & PEPPER
PARSLEY  

Add olive oil in a large pot over medium high heat. Add onion, carrot, pumpkin and garlic. Sauté until onions are translucent, about 3 – 5 minutes. Bring heat to medium low and add ginger, curry powder, stir together. Next stir in broth, coconut milk and lentils. You can reserve some coconut milk for drizzle on top once the soup is done. Season the soup with salt & pepper. Bring soup to boil, then reduce the heat and simmer over medium low for 30 minutes or until the pumpkin and carrot are soft and tender. The soup should thicken up. If it gets to thick for your liking, then feel free to add extra water of broth. Taste and adjust seasoning as necessary. Serve soup and drizzle in a circle with leftover coconut milk. Garnish with parsley.

CUMIN SPICED PUMPKIN AND AVOCADO RICE SALAD
TIME: 25 MIN

1 PORTION BLACK OR BROWN RICE
1 TSP CUMIN
2 TBSP OLIVE OIL
½ PUMPKIN
1 RED ONION
1 SMALL CAN RED KIDNEY BEANS
PARSLEY
LEFT OVER AVOCADO 

Preheat oven to 200C. Line a large baking tray with baking paper. Cook rice in a large saucepan according package instruction. Meanwhile, prepare pumpkin and red onion and transfer to the baking tray. Add cumin, olive oil salt & pepper and toss to combine. Transfer to oven and roast for 20 – 25 minutes or until the pumpkin is golden & tender. Add beans and parsley to the rice. Toss to combine. Serve rice mixture with roasted pumpkin and avocado on top.