Preparation = Success!

Tips for Preparation:

• Coming up with a weekly meal plan (perhaps create 3 weeks of plans and alternate them over the months). This also helps with deciding exactly what and how much to buy when shopping.

• Consider batch cooking and freezing either cooking double the amount at one meal or devoting a couple of hours on Sunday to prepare a couple of meals for the week ahead- providing true healthy fast food!). Soups are also great for batch cooking as they can be taken to work in a flask for a nourishing lunch.

• If you can't cook ahead of time, at least prepare the raw ingredients such as slicing the veg, defrosting the meat, placing the ingredients in the fridge or the utensils out on the bench ready to go for that evening. Cutting veg is best done closer to the time of eating, but if it means that it makes you cook a healthier meal rather than grabbing a kebab on the way home.

• Embrace technology! - consider buy a slow cooker to leave some meat and some veges to cook away slowly while you are at work. There is nothing better than knowing that a nice nourishing casserole is waiting for you at home on a cold winters night. A rice cooker is also a wonderful investment, just put in the rice: water 1:3 , leave for 25 minutes or so (while you have a bath) and you will have perfectly fluffy rice being kept warm. Rice can also be used for the next day salad at lunch.

• Boil a few eggs at a time. Perfect little packages of protein and goodness they are a great ready cooked addition to any evening salad and will last for 2 days in the fridge. Even if it means buying a prepared salad – they never have enough protein so an extra egg would go well here.

• Salads can be a meal in themselves and so easily prepared. It can be as simple as buying a bag of salad greens, rinsing it, adding a few cherry tomatoes, a whole diced avocado, a can of tuna (in spring water), some cucumber slices and a bit of finely sliced purple onion (and maybe an egg!) alongside 1 piece of toast in olive oil diced for croutons, with a sprinkle of extra virgin olive oil, a good squeeze of lemon juice and some pepper. Just because it is a 'salad' doesn't mean it can't be enough for a meal!

• Consider boiled/simmered chicken for salads. While you are having a shower, leave chicken breast on a very gentle simmer for about 20 mins in some water with some ginger and soy sauce. When it's done it should be soft enough to shred into salad.

• Remember that store bought ready meals and salad bowls will never really provide optimum nutrition. If you need to rely on these meals/bowls as a last resort, focus on jazzing them up with an extra egg, a can of tuna , avocado, a sprinkle of seeds – all great sources of protein and good fats. Throw away the dressing packet and use a good squeeze of lemon with a spoonful of extra virgin olive oil or balsamic vinegar and pepper for a real dressing.

• Natural yoghurt is a good alternative too. Ready meals also never have enough vegetables and the ones that do usually need to have the nutrients zapped out of them when micro waved, so buy a bag of salad too, slice some peppers, cucumber, tomatoes and carrots too. The key here is to up the antioxidants and fibre, try and eat more of your added stuff than the usually high salt high additive meals.

• Remember that your body composition and health will only change for the better when you learn to deal with the weaknesses better. If your weakness is at dinner time through lack of preparation and time, then this is what needs to be addressed. YOU need to make the time and make sure to eat regularly throughout the day and lots of veg/fruit and protein (and skip the biscuits/coffee) so as to balance blood sugar and energy levels so that you don't walk in the house craving and ravenous ready to eat everything in sight!

• Chicken:4 organic chicken breasts, cut into strips
• 1 lime, juiced
• 2 teaspoons cumin
• 1 teaspoon paprika
• ¼ to ½ teaspoon chilli powder (optional)
• ½ teaspoon sea salt
• olive oil or coconut oil for cooking
• Salad:
• 1 head of lettuce, thinly sliced
• 1 small head cabbage, thinly sliced
• heirloom tomatoes, cut into wedges
• 1 red pepper, cut into strips
• chopped coriander
• Dressing:
• 2 small avocados
• ¾ cup water
• ¼ cup freshly squeezed lime juice
• 1 clove garlic, peeled
• handful fresh coriander
• ½ teaspoon sea salt

1) To make the chicken, place all ingredients into a medium-sized bowl or glass pan and gently stir.

2) Cover and marinate on the counter for 20 to 30 minutes or refrigerate and marinate for up to 12 hours.

3) Heat a large stainless steel or cast iron skillet over medium-high heat. Add a tablespoon or two of coconut oil.

4) Add some of the chicken, making sure not to crowd the pan (if you add too much chicken at once it will crowd the pan and cool it off causing much of the liquids to be released into the pan instead of searing them in, causing the chicken to dry out).

5) Sauté each batch of chicken for about 3 to 4 minutes or until cooked through. Place onto a plate to serve. 

6) Place the lettuce and cabbage into a large bowl and toss together. Place the tomatoes and peppers onto a plate. Place and chopped coriander into a small bowl. 

7) To make the dressing, place all of the ingredients into a blender and blend until smooth and creamy. Pour into a bowl or jar to serve. 

Bacon Parsley Omelette - eggs aren't just for breakfast!

Serves 1

• 2 to 4 lean bacon strips, diced
• 2 organic free range eggs
• 2 tablespoons water
• 2 teaspoons minced chives
• 1 tbspn finely chopped parsley or half of dried parsley.
• Salt and pepper to taste

1) In a pan, cook the bacon over medium heat until crisp. Remove bacon to paper towel to drain.

2) Whisk the eggs, water, chives, hot pepper sauce, salt, pepper and bacon. Pour into the same skillet; cook over medium-high heat (mixture should set immediately at edges).

3) As eggs set, push cooked edges toward the centre, letting uncooked portion flow underneath. When the eggs are set, fold the omelette in thirds. Turn onto a plate to serve.

Squash/Courgette Spaghetti

Serves 2 large or 4 small

• Spaghetti squash, or spaghetti courgette 4 cups
• Coconut oil or butter (melted)
• 1 tbsp Salt, ¼ tsp Pepper
• 2 pinches Cinnamon
• 2 pinches Olive oil cooking spray Minced lean ground beef, 12 oz (340 g)
• Onion (small diced)
• 1 cup Tomato sauce
• 2 cups Cashews (crushed)
• ¼ cup Parmesan cheese (grated), ½ cup

Spaghetti squash or courgette can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.

1) Preheat oven to 190c. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little.

2) While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the lean mince. Sauté the sirloin until lightly browned and cooked all the way through.

3) Add onions and sauté for 2 minutes more.

4) Remove from heat, add in the tomato sauce and cashews, and set aside.

5) Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.

Variations and options:

Substitute the squash for length ways grated courgette. Eat either raw or lightly sauteed with a bit of garlic and sea salt.

Pesto Chicken Pizza

Serves 1 large or 2 small.

• Boneless skinless Chicken breast, 6 oz (170 g)
• Salt, ¼ tsp Pepper
• 2 pinches Olive oil cooking spray
• Whole wheat tortilla
• Pesto
• 3 tbsp Broccoli florets (small)
• ¼ cup Sundried tomato (thin sliced)
• ¼ cup Asparagus (cut into ½ inch pieces)
• ½ cup Mature Cheddar, ½ cup

1) Season chicken with salt and pepper and then sautee being careful not to overcook turning chicken leathery. Set aside.

2) Preheat oven to about 200c. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust.

3) Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto.

4) Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes).

For a flavour variety, try using houmous or tomato paste/puree as a pesto substitute. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta or blue cheese instead of cheddar.

Beef Burger with Coconut Cauliflower Mash

Serves 1 large or 2 small.

Burger:

• Minced beef 6 oz (170 g)
• Salt
• 2 pinches Pepper
• 1 pinch Chili powder
• 1 pinch Fresh garlic (minced)
• 1 tsp Onion (finely chopped)
• 2 tbsp Worcestershire sauce
• 1 tsp Olive oil cooking spray

1) Preheat a pan on medium heat. Combine all ingredients except cooking spray together in a mixing bowl and stir until completely combined.

2) Form into a round shape about ¾ inch thick. Lightly coat pan with spray and place the burger into the pan.

3) Cook the burger until lightly browned and then gently flip and brown the other side. Cook all the way through and serve.

Variations and options

To add flavor and texture, add finely chopped peppers, corn or herbs to the burger.

Coconut Cauliflower Mash

Serves 1 large or 2 small.

• Cauliflower (rough chopped)
• 3 cups Cashews (crushed)
• ¼ cup Coconut milk
• ¼ cup Salt
• 1 pinch Pepper
• 1 pinch Cinnamon

Mashed cauliflower tastes just like mashed potato but has far fewer calories and packs a bigger nutrient punch. In this recipe, we’ve included a crunchy twist to mashed potatoes by adding cashews.

1) Add all the ingredients to a pot and bring to a boil over medium heat. Reduce heat to low and cover with a tight-fitting lid. Simmer for 15 minutes and then remove from heat.

2) Purée in a blender or food processor until smooth. Add 1 tablespoon of water at a time if necessary to get the mixture moving.

Variations and options

For a great soup, add a cup of broth to this recipe when blending.

Fruity Chicken Skewers with Stuffed Courgette

Serves 1 large or 2 small.

• Bamboo skewer sticks (soaked for 10 minutes in water so as not to burn during cooking)
• Boneless skinless chicken breast (1-inch cubed)
• 6 oz (170 g) Pineapple (1-inch cubed)
• 3 pieces Apple (core removed, 1-inch cubed)
• 3 pieces Red pepper (cut into large pieces)
• 3 pieces Onion (cut into large pieces)
• 3 pieces Butter (melted)
• 1 tbsp Ginger
• ½ tsp Salt
• ¼ tsp Chili powder
• ¼ tsp (optional)

1) Preheat oven to about 175c. Carefully slide ingredients onto the skewer using lots of chicken. (For example, chicken-pineapple-chicken-apple-chicken-red pepper-chicken-onion-chicken). Continue making skewers until the chicken is used up.

2) Combine melted butter, ginger, salt and chili powder in a small bowl.

3) Place the skewers on a baking tray or in a casserole dish and then brush with the butter mixture on all sides. Place skewers in the oven and bake until chicken is cooked through (12-15 minutes). You can check the doneness of the chicken by tearing a piece in half. Serve and enjoy!

Stuffed Courgette

Serves 1 large or 2 small

• Courgette (medium, halved lengthwise)
• 2 Olive oil cooking spray Onion (finely diced)
• ¼ cup Fresh garlic (minced)
• 1 tsp Shiitake or portobello mushrooms (small diced)
• ¼ cup Tomato (finely diced)
• ¼ cup Feta cheese (crumbled)
• ¼ cup Pecans (crushed)
• ¼ cup Tomato sauce (reduced salt and sugar)

1) Preheat the oven to about 190c. Cut zucchini in half lengthwise. Using a spoon and knife (if needed) remove all the white flesh (do not discard the skin or flesh). If the green skin breaks don’t worry.

2) Preheat a large non-stick frying pan on medium heat. Lightly coat with spray and add the white zucchini flesh, onion, garlic and mushrooms. Sauté until onions are lightly browned and liquids have evaporated. Then remove from heat.

3) Add tomato, feta cheese and pecans to the pan. Stuff the zucchini peel with the heated mixture. Reform the peel around the stuffing.

4) Add to a baking sheet and cook in the oven for 30 minutes. Remove from oven and serve with warm tomato sauce.

Easy Pumpkin Soup

Serves 2

• 1 small red onion
• chopped 1 medium white onion
• chopped 2 cloves of garlic
• chopped 1 tbsp (15 mL) of Kerrigold (grass fed) butter
• 1 small can of pumpkin puree (or fresh in which case you’ll need about a 1.5 cup [325 mL] worth) 2 cups (500 mL) of coconut milk
• Salt + black pepper to taste
• 1 tsp (5 mL) of powdered chicken stock
• A small sprinkle of nutmeg (optional )

1) Heat a large soup pot and add the butter or oil and onions and garlic and stir well, then cover the pot. Let things cook for 5 minutes, or until onions are transparent and soft.

2) Add the pumpkin, milk, and seasoning.

3) Using a hand-held immersion blender, liquefy the vegetables with the rest of the ingredients. You can also let the mixture cool and blend it in a regular blender, then re-heat it before serving.

If soup is too thick, add a little water until it has the consistency you prefer.

Slow Cooker Chicken Soup

Serves 4

• 3 or 4 chicken breasts Celery
• 2 stalks diced Carrots, 3 peeled sliced
• Chicken Broth (made with Kallo stock cubes – appx 1 cube per 500ml) to cover chicken and veg
• Pepper (to taste)
• Herbs (oregano, basil) , a good bunch of both
• Garlic, 2 tspns minced.

1) Combine everything in the cooker and leave it on (low) for 8-12 hours. If you need a shorter time leave it on high for 3 hours then medium for 2 hours.

2) Feel free to add potatoes/rice to this, just add a bit more water so everything is covered.

Slow Cooker Red Thai or Indian Dhaal Curry (fish or firm tofu)

Serves 2

• 1 head cauliflower (6” diameter)
• 1 cup frozen cut green beans
• 1 cup frozen peas
• ½ cup chopped white onion
• 2 tablespoons minced ginger
• 2 tablespoons red Thai curry paste/ Curry powder if Indian Curry
• 1.5 cups vegetable broth (dissolve 2 Kallo cubes in 1 litre of boiled water for quick broth)
• ½ cup coconut milk
• ¼ cup fresh basil, shredded
• Salt to taste.
• 1 packet of extra firm tofu

1) Chop cauliflower into large florets and place in slow cooker. Add green beans, peas, onion, and ginger.

2) In a bowl, combine vegetable broth and curry paste, and stir until smooth. Pour over vegetables in slow cooker.

3) Cover and cook on high for 2 1/2 hours or lower for longer e.g. low for 8 hours, med for 5 hours

4) Stir in the coconut milk and shredded basil, and season to taste with salt or fish sauce.

5) Cube the tofu and place into serving bowls. Ladle hot curry over tofu to serve.

Sauteed Salmon

Serves 1

• Salmon fillet
• Turmeric 1 pinch
• Fennel (ground) 1 pinch
• Salt 1 pinch
• Pepper 1 pinch
• Olive oil cooking spray
• Honey 1 tsp

1) Sprinkle both sides of the salmon with turmeric, fennel, salt and pepper.

2) Preheat a non-stick frying pan on medium heat, lightly coat with spray and place the fillet in the pan.

3) Cook until lightly browned (3-4 minutes) and then gently flip.

4)Drizzle the honey into the pan. Cook until second side is lightly browned (3-4 minutes) and serve with lots of salad.

Miso Vegetable Brown Rice

Serves 1 large or 2 small.

• Brown rice 1⁄3 cup
• Vegetable broth 1 cup (1 cube of Kallo stock to 500ml of boiling water)
• Water 1 cup
• Miso 1 tbsp
• Olive oil cooking spray
• Mushrooms(quartered) ½ cup
• Onion (small dice) 1⁄3 cup
• Courgette (halved and sliced) 1⁄3 cup
• Red pepper (sliced) ¼ cup
• Ginger (grated) 1 tsp
• Sunflower seeds ¼ cup
• Coriander 1 tbsp

1)Rinse the rice under cold water. Bring the broth to a boil

in a medium-sized or large pot.

2) Add the miso and stir until dissolved and then add the rice while stirring. Reduce heat to

medium-low, cover and simmer for 45-55 minutes.

3)Preheat a non-stick frying pan on medium heat, lightly coat with spray,add the mushrooms and sauté until they have shrunken a little. Then add the onion, zucchini and peppers and sauté for 3 minutes more.

4) Now add 1 tablespoon of the broth from the cooked rice, and the ginger, and sauté for 1 minute more. Put the veggies and the coriander into the rice and stir.

• 4 tsp olive oil
• 1 onion finely chopped
• sea salt and freshly ground black pepper
• 2 garlic cloves, finely chopped
• 1 tsp smoked paprika(sweet or hot variety, to taste)
• 2 tsp ground cumin
• 2 tsp ground coriander
• 400g/14oz turkey mince
• ½ bunch fresh coriander, leaves only, finely chopped

For the salsa:

• 2 ripe tomatoes seeds removed, chopped
• 2 spring onions, finely sliced diagonally
• 1 avocado peeled, stone removed, chopped
• 1 lime juice and zest only and a drizzle olive oil

1) Heat half the oil in a small frying pan over a medium heat. Add the onion and a pinch of salt and cook for five minutes, or until softened. Add the garlic and spices and cook for a further two minutes. Remove from the heat, tip into a bowl and leave to cool.

2) Meanwhile, for the salsa, combine the tomatoes, spring onions, avocado, lime and coriander in a bowl. Mix in half the chilli, taste and stir in more chilli if required. Add a drizzle of olive oil and season to taste with pepper, then set aside.

3) Once the onion mixture has cooled, add the turkey and coriander and mix thoroughly. Using wet hands, shape the mixture into 16 golf-ball sized balls and then transfer to a baking tray and cover with cling film.

Refrigerate for 15-30 minutes; this will help the meatballs to firm and will stop them from falling apart during cooking.

4) Preheat the oven to 200c. Heat the remaining oil in a large, non-stick frying pan and fry the meatballs for 2-3 minutes, turning occasionally, until golden-brown on all sides. You may need to do this in batches to avoid overcrowding the pan.

5) Transfer the meatballs to a clean baking tray and cook in the oven for 10-12 minutes, or until cooked through. Leave to rest for a few minutes before serving with the salsa, lime wedges and lettuce leaves.