RECIPES

Lemon and Dill Butter Garlic Chicken and Asparagus

30min · Gluten free · 4 servings

Pan seared butter-garlic chicken and asparagus in a tasty lemon and dill sauce!


• 1 lb Asparagus

• 1 tbsp Dill, fresh

• 4 cloves Garlic

• 1 Lemon, juice and zest


Canned Goods

• 1/2 cup Chicken broth


Baking & Spices

• 1 pinch Red pepper flakes

• 1 Salt and pepper


Oils & Vinegars

• 1 tbsp Oil


Dairy

• 3 tbsp Butter


Quinoa, Avo, Apple & Pomegranate salad:

20min · Gluten free · 2 servings

Ingredients:

  • 2 cups cooked quinoa (red & white)
  • 1 medium avocado - cubed
  • 2 green apples - thinly sliced
  • 2 handfuls sugar snaps - blanched
  • 60g feta
  • 1 handful baby spinach
  • 4 TBSP pomegranate rubies

  • Mix gently together and finish with a low oil dressing.


Vegan fajita bowl

20min  · 2 servings

Ingredients:

• 1 Avocados, ripe

• 1 small bunch Coriander

• 1 ears Corn

• 1 tin Kidney beans, red

• 2 Limes

• 1 cup of red cabbage, wedge

• 2 Sweet potatoes, small

Pasta & Grains

• 1 cup Brown rice or quinoa, cooked


Baking & Spices

• 1/4 tsp Cayenne pepper

• 1 portion Easy vegan fajita filling

• 1 tsp Paprika, smoked

• 1 Salt and pepper


Oils & Vinegars

• 1 Olive oil


Nuts & Seeds

• 1 tsp Cumin

Lay out in a bowl and enjoy!


Recipe of the Month: Gut-Friendly Smoothie

Kickstart your day with this delicious and nutritious smoothie that's packed with gut-friendly ingredients!

Ingredients:

  • 1 cup kefir or yogurt
  • 1 banana
  • 1/2 cup frozen berries
  • 1 tbsp chia seeds
  • 1 tbsp honey (optional)
  • 1/2 cup spinach
  • 1/2 cup water or coconut water

Directions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy your gut-friendly smoothie!

Festive roasted -baby beetroot & cherry salad with balsamic vinaigrette

Prep time : 10min cook time: 20min total: 30min

Ingredients:

4-6 baby beetroots - peeled and cut into rounds

1tbs olive oil

salt and papper

med bag rocket

1cup cherries - pitted and halved

half a cup roasted hazelnuts/ almonds( chopped)

1 round feta

dressing

2tbs balsamic vinegar

2tbs olive oil

2 teaspoons honey

pinch of sea salad

black pepper

Directions:

Pre heat oven to 200 degrees celcius and prepare baking sheet with cooking spray.

Place sliced beetroot on baking sheet and toss with salt, pepper and olive oil.Bake for

20 minutes flipping half way through.

Prep the dressing in a small bowl or a jar with a lid.

by adding balsamic, olive oil, honey, salt and pepper. Shake to combine.

In a serving bowl place rocket, roasted baby beetroot, cherries, hazel nuts, and feta.

Add dressing when ready to serve.

Roasted Sweet Potato Rounds:

To make the perfect Roasted Sweet Potato Rounds with Honey & Feta, you'll need:

  • 2 large sweet potatoes, washed and sliced into 1/4-inch rounds
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons honey
  • Fresh herbs (such as thyme or rosemary) for garnish (optional)

1. Prepare the Sweet Potatoes:

  • Preheat your oven to 400°F
  • (200°C).
  • In a large bowl, toss the sweet potato rounds with olive oil, salt, and pepper until evenly coated.

2. Roast the Sweet Potatoes:

  • Arrange the sweet potato slices in a single layer on a baking sheet lined with parchment
    paper.
  • Roast for 20-25 minutes, flipping halfway through, until the sweet potatoes are tender and the edges are golden brown.

3. Assemble the Dish:

  • Remove the sweet potatoes from the oven and let them cool slightly.
  • Arrange the roasted sweet potato rounds on a serving platter.
  • Drizzle the rounds with honey and sprinkle with crumbled feta cheese.


Nutritional Benefits

1. Rich in Antioxidants

Sweet potatoes are high in beta-carotene and vitamin C, both of which have strong antioxidant properties that help protect the body from free radicals.

2. Good Source of Fiber

The sweet potatoes and the fiber in the feta cheese contribute to this dish's overall fiber content, which is important for digestive health and helps to keep you feeling full.

3. High in Essential Vitamins and Minerals

This dish provides a variety of essential vitamins and minerals, including vitamin A from the sweet potatoes, calcium from the feta cheese, and vitamin E from the olive oil.

Turmeric Chicken Soup (Serves 4–6)

Ingredients:

  • 2 tbsp olive oil or butter
  • 1 onion, diced
  • 3 carrots, sliced
  • 2 celery stalks, sliced
  • 4 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 2 tsp ground turmeric (or 1 tbsp fresh turmeric, grated)
  • 1 tsp ground cumin (optional)
  • 1 tsp paprika
  • 500 g chicken breasts or thighs
  • 1.5 L chicken stock
  • 1 cup coconut milk (optional, for a creamier soup)
  • 2 cups spinach or kale
  • Juice of ½ lemon
  • Salt and black pepper, to taste
  • Fresh parsley or coriander to serve

Method:

  1. Heat the oil in a large pot and sauté the onion, carrots and celery for 5–7 minutes until softened.
  2. Add the garlic, ginger, turmeric, cumin and paprika. Cook for another minute until fragrant.
  3. Add the chicken and pour in the chicken stock.
  4. Bring to a boil, then reduce to a gentle simmer for about 20–25 minutes, or until the chicken is cooked through.
  5. Remove the chicken, shred it with two forks, and return it to the pot.
  6. Stir in the coconut milk (if using) and spinach. Simmer for another 3–5 minutes until the greens are wilted.
  7. Finish with lemon juice and season with salt and pepper.

Serve with:

  • Crusty sourdough
  • Brown rice
  • Quinoa
  • Or enjoy it on its own for a lighter meal.

Extra protein boost

You can add:

  • 1 can of cannellini beans or chickpeas
  • ½ cup cooked red lentils
  • Extra shredded chicken