Intermittent Fasting

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INTERMITTENT

95 HEALTHY & DELICIOUS RECIPES

Mexican

Beef &

Corn Salad

PAGE 45

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SAFELY

DROP

POUNDS

& KEEP

’EM OFF!

WELCOME

LOSE WEIGHT &

KEEP IT OFF!

Intermittent fasting is pretty simple. You reduce the window

of time you have to consume your daily food intake to

allow your body to repair, rejuvenate and function at its

best. For example, your intermittent fasting schedule could

look like this: Each day, you could take 8 hours to consume

your foods for the day, then you fast for the remaining 16.

You’d eat your first meal at 10am, and finish with your last

meal by 6pm. There are no calorie restrictions or forbidden

foods (we said it was simple!), but you are more likely to see

great results if you make healthy choices most of the time,

like the delicious hand-picked recipes in this book. Plus,

the plan is an easy one compared to other popular diets, so

you’re more likely to stick to it long-term!

THE BENEFITS OF INTERMITTENT

FASTING ARE MANY:

» Rev your metabolism

» Lose weight with minimal muscle loss

» Help manage your blood sugars

» Reduce triglycerides, cholesterol and blood pressure

» Help prevent premature aging

» Reduce inflammation

» Support brain health

And more!

What are you

waiting for?

Flip to page 2, set

up your plan, and

get started today!

IN A HURRY? Look for the

icon on recipes with a hands-on time of 30 minutes or less!

CONTENTS

2 What is Intermittent Fasting? 4 7-Day Meal Plans 6 Light Meals

40 Main Meals 70 In Between 96 Index

WHAT IS

INTERMITTENT FASTING?

Based on the theory that our bodies are designed for periods

of eating followed by periods of fasting, intermittent fasting is

a dietary pattern that reduces the window of time you have to

consume your daily food intake to allow your body to repair,

rejuvenate and function at its best.

HOW DOES INTERMITTENT FASTING WORK?

When combined with a healthy diet and lifestyle, intermittent

fasting is an effective approach to weight loss and

maintenance, especially for those at risk of diabetes.

There are a variety of ways you can implement intermittent

fasting. However, one of the most common types follows a

16:8 principle, where you give yourself a daily window of

time to consume your meals. Each day, you consume your

daily intake of food within an 8-hour period. This style of

intermittent fasting works for most people because you can

choose when to have your 8-hour window according to the

time that best suits your schedule. For example, you could

have your first meal at 10am and finish eating by 6pm.

Many people succeed with this method as it’s flexible

enough for you to still enjoy dining out, no food groups are

excluded, and you still get to eat adequate amounts of food

each day. Essentially, you get to reap the benefits of fasting

without going hungry or missing out!

WHAT AND HOW MUCH DO I EAT?

While it may sound too good to be true, there are no

“forbidden foods,” or calorie or dietary restrictions, so you can

enjoy a wide variety of foods and the occasional treat. Keep in

mind, just like any other healthy lifestyle, eating a wellbalanced,

nutritious and varied diet is essential and will

ultimately give you the best results.

No matter what time of day you choose to start eating, it is

important to consume enough calories for your body to be

able to function and perform your daily tasks. Your individual

needs will vary significantly depending on your daily activity

levels, age, sex, weight, height and overall health status.

For most men it’s OK to consume around 2500 calories per

day, while the average adult woman should aim to consume

around 2000 calories per day.

Most likely, you’ll naturally find yourself eating a little less

than usual, however, the amount of food you eat is not the

main focus. Forget about calorie counting and instead choose

healthy, nourishing meals and snacks like the ones in this

book, which will help you meet your daily nutritional needs.

To help with this, you can follow either of our two 7-day meal

plans on pages 4 and 5.

HOW COME INTERMITTENT FASTING

IS SO EFFECTIVE?

The entire premise of intermittent fasting revolves around

extending the amount of time where we are in an important

rest and repair mode, allowing insulin to decrease and the

body to focus on using more of our stored energy supplies

so that we burn off fat and lose weight.

When we eat, especially carbohydrates, our blood sugar

levels rise and the hormone insulin is released from the

bloodstream. Insulin acts like a “key” to unlock our cells

so they are able to receive the energy from the food we’ve

just eaten. Any excess energy is then stored in our fat cells

for later use. This process continues if we are constantly

eating, which leaves very little time for our body to lower

our insulin levels and focus on restoration.

2 INTERMITTENT FASTING

FASTING 101

When we allow time for our body to rest between meals, our

bodies begin to initiate important cellular repair processes.

Changes in hormone levels also occur which helps make

stored body fat more accessible for us to burn as energy.

This is where the magic of intermittent fasting takes place!

But the benefits don’t start and end with weight loss. Your

body benefits from intermittent fasting in a variety of ways.

Studies show it can have the following additional benefits.

RECALIBRATE YOUR METABOLISM

Intermittent fasting simulates the fasting/feasting cycle that

our ancestors might have experienced and may, therefore,

help to recalibrate our metabolism and make it easier for

many of us to lose weight and improve our health and

well-being. Plus, thanks to its effects on your hormones,

short-term fasting actually increases your metabolic rate by

3.6-14%, helping you burn even more energy and maintain a

healthier weight in the long term.

SUPPORT WEIGHT LOSS WITH

MINIMAL MUSCLE LOSS

Most diets cause you to lose weight via water, fat and muscle.

While some muscle loss is expected when dieting, it is

important to try to preserve as much muscle as possible

because it helps to ensure your metabolic rate doesn’t drop!

This is why it is important to eat a nutritious and wellbalanced

diet when you commit to intermittent fasting.

HELP MANAGE YOUR BLOOD SUGARS

Intermittent fasting offers major benefits for insulin resistance

and can lead to an impressive reduction in blood sugar levels,

especially for men. Some studies have shown a reduction in

blood sugar levels by a massive 20-31% and a reduction in

fasting blood sugar by 3-6%!

SUPPORT YOUR HEART HEALTH

Studies show daily fasting is an effective tool to reduce weight

and produce positive metabolic changes such as a reduction

in triglycerides, cholesterol and blood pressure. These positive

effects are important in supporting the long-term health of

your heart.

HELP PREVENT PREMATURE AGEING

Intermittent fasting may even help with premature aging

by improving the body’s resistance to oxidative stress as

well as reducing inflammation in the body.

SUPPORT YOUR BRAIN HEALTH

Intermittent fasting may have important benefits for brain

health too. The fasting phase may increase the growth of

new neurons, protect the brain from damage and may even

help you live longer!

MORE BENEFITS OF INTERMITTENT FASTING

The other good news is intermittent fasting won’t send you

into starvation mode! Research suggests that 24 hours or less

is not enough time for your body to register severe energy

restriction and trigger your appetite hormones into overdrive.

This means you won’t have to deal with crazy hunger and

you’re far less likely to get any of the typical yo-yo, “starvation

diet” side effects either!

So, if you’re looking for a more sustainable, less restrictive

and simple to follow eating pattern that can help with weight

loss and significantly improve your overall health, then

intermittent fasting could be for you.

Larina Robinson

The Body Dietetics

INTERMITTENT FASTING 3

MEAT EATER’S 7-DAY MEAL PLAN

LIGHT MEAL LIGHT MEAL MAIN MEAL SNACK SNACK

MONDAY

Roasted

Mushrooms with

Chia Berry pots,

page 28

Blue Cheese,

Apple & Chicken

Seed Crackers

with Smashed

Afternoon Brain

Reboot, page 76

Spinach, Tomato

Slaw, page 52

Avo, page 87

& Ricotta, page 30

TUESDAY

Broccoli Rice with

Chiles & Crispy

Pickled Veggie

Pita with Avocado

Pork & Almond

Meatballs with

Good-for-You

Piña Colada,

Trail Mix, page 94

Eggs, page 33

Spread, page 31

Kale & Broccolini,

page 76

page 58

WEDNESDAY

Berry Ricotta

Toast, page 9

Loaded Avocados

with Bulgur,

Green Curry

Steamed Fish

Flourless

Chocolate Cakes

Skin Soother,

page 76

page 24

Packets, page 61

with Avo Icing,

page 75

THURSDAY

Sweet Potato

Tuna Patties with

Chia Berry Pots,

page 28

Fish Tacos with

Tomato &

Roasted Squash

Dip with Spiced

Coconut Oat

Cookies, page 81

Spicy Hummus,

Avocado Salsa,

Chickpeas,

page 8

page 60

page 93

FRIDAY

Beet, Prosciutto

& Yogurt

Chickpea

Shakshuka,

Mexican Beef

& Corn Salsa,

Apricot &

Cardamom Muesli

Kale Chips,

page 73

Bruschetta,

page 12

page 45

Bars, page 85

page 17

SATURDAY

Super Greens

Spanish

Salami, Asparagus

& Minted Pea

Grilled Lemon &

Rosemary

Skin Soother,

page 76

Seed & Nut Snack

Bars, page 83

Omelette,

Bruschetta,

Chicken with

page 10

page 16

Greens, page 53

SUNDAY

Spiced Scrambled

Eggs, page 14

Pickled Veggie

Pita with Avocado

Sweet Potato

Burgers, page 42

Choc-Dipped

Watermelon,

Good-for-You

Piña Colada,

Spread, page 31

page 79

page 76


MEAL PLANS

VEGETARIAN 7-DAY MEAL PLAN

LIGHT MEAL LIGHT MEAL MAIN MEAL SNACK SNACK

MONDAY

Super Greens

Spanish

Berry Ricotta

Toast, page 9

Roasted

Vegetables with

Chia & Tomato

Guacamole with

Seed & Nut Snack

Bars, page 83

Omelette,

Basil & Feta

Sumac Crisps,

page 10

Polenta, page 44

page 74

TUESDAY

Zucchini, Carrot

& Corn Fritters,

Broccoli Rice with

Chiles & Crispy

Minestrone

with Spelt Pasta,

Trail Mix, page 94

Apricot &

Cardamom Muesli

page 23

Eggs, page 33

page 49

Bars, page 85

WEDNESDAY

Fava Bean, Apple

& Walnut Toasts,

Chia Berry Pots,

page 28

Vegetable Tagine

with Spiced

Coconut Oat

Cookies, page 81

B-Vitalizer,

page 76

page 13

Chickpeas,

page 43

THURSDAY

Mushroom &

Fresh Mozzarella

Loaded Avocados

with Bulgur,

Roasted

Vegetables with

Vegan Dill & Soy

Dips Snacking

Skin Soother,

page 76

Bruschetta,

page 24

basil & Feta

Plate, page 86

page 17

Polenta, page 44

FRIDAY

Feta & Roasted

Cherry Tomato

Zucchini, Carrot

& Corn Fritters,

Miso Whole

Cauliflower,

Flourless

Chocolate Cakes

Kale Chips,

page 73

Bruschetta,

page 23

page 51

with Avo Icing,

page 16

page 75

SATURDAY

Super Greens

Spanish

Berry Ricotta

Toasts, page 9

Minestrone with

Spelt Pasta,

Good-for-You

Piña Colada,

Trail Mix, page 94

Omelette,

page 49

page 76

page 10

SUNDAY

Spiced Scrambled

Eggs, page 14

Chia Berry Pots,

page 28

Herby Whole

Cauliflower,

No-Knead Fennel

& Beet Spelt

B-Vitalizer,

page 76

page 51

Bread, page 77


LIGHT

MEALS

Enjoy versatile meals whenever you choose to eat.

These delicious recipes are packed with fresh fruits and

veggies, plus healthy fats, oils, legumes and grains.

SWEET POTATO TUNA PATTIES WITH SPICY HUMMUS

active time 40 minutes start to finish 40 minutes + refrigeration serves 4

1 pound sweet potatoes, peeled,

cut into ¾-inch pieces

1 green onion, sliced thinly

¼ cup coarsely chopped fresh

cilantro leaves

2 tablespoons pepitas (pumpkin

seed kernels)

4 ounces canned tuna in

water, drained

1½ tablespoons olive oil

4 pita breads (1½ ounces each),

toasted

1½ ounces baby spinach leaves

Lemon cheeks, to serve

SPICY HUMMUS

1 can (15 ounces) chickpeas

(garbanzo beans), drained,

rinsed

1 clove garlic, crushed

½ teaspoon crushed red

pepper flakes

2 teaspoons ground cumin

1 tablespoon lemon juice


¼ cup water

1. Place sweet potatoes in a medium

microwave-safe bowl; cover. Microwave

on HIGH 100% for 6 minutes, stirring,

every 2 minutes, or until very tender. Add

green onion, cilantro and pepitas, season;

mix well, mashing some of the sweet

potato to combine. Flake tuna through;

stir until just combined.

2. Shape ¼-cups of sweet potato

mixture into 8 patties; place on an oven

tray. Refrigerate 20 minutes.

3. Meanwhile, make Spicy Hummus.

4. Heat oil in a large nonstick frying pan

over medium heat; cook patties, in

batches, for 4 minutes each side or until

golden brown.

5. Serve patties with hummus, pita

bread, spinach leaves and lemon cheeks.

TO MAKE SPICY HUMMUS: Process

chickpeas, garlic, crushed red pepper

flakes, cumin, juice and oil in a food

processor until smooth. With the motor

operating, gradually add the water;

process until combined. Season. Serve

sprinkled with a little more cumin.

Tip // Uncooked patties can be made a

day ahead; store covered, in the fridge.

The uncooked patties can also be

frozen for up to 3 months. Thaw in the

fridge overnight.


LIGHT MEALS

BERRY RICOTTA

TOAST

active time 10 minutes

start to finish 10 minutes

serves 2

4 ounces low-fat ricotta

1 tablespoon milk

1 teaspoon finely grated

lemon rind

2 ounces fresh blueberries

2 ounces fresh raspberries

2 slices dark rye bread

(1½ ounces each), toasted

1 small banana, sliced

1 tablespoon white chia

seeds

1. Whisk ricotta, milk and rind in a

small bowl until smooth.

2. Fold half the berries through the

ricotta mixture. Spoon the ricotta

mixture onto toast. Top with banana

and remaining berries. Serve

sprinkled with seeds.


SUPER GREENS SPANISH OMELETTE

active time 20 minutes start to finish 55 minutes + standing serves 6

14 ounces potatoes, cut into

¾-inch cubes

2 tablespoons extra virgin

olive oil

1 teaspoon smoked paprika

3 cups shredded curly kale

10 eggs

Extra virgin olive oil cooking

spray

½ cup frozen peas, thawed

1½ ounces grated cheese

1. Preheat oven to 350°F. Line an oven

tray with parchment paper.

2. Toss potatoes with half the oil and the

paprika on prepared tray; season. Place

kale in a medium bowl, drizzle with

remaining oil. Using your fingertips,

massage oil into kale to coat.

3. Bake potato mixture for 15 minutes;

add kale to tray, reserve bowl. Bake for

a further 10 minutes or until potatoes

are tender.

4. Lightly whisk eggs in reserved bowl;

season. Spray a 10½-inch top measurement,

7¼-inch base measurement nonstick,

ovenproof frying pan with oil. Heat pan

over medium heat. Scatter potato mixture

and peas over base of pan. Pour over the

egg mixture; cook for 2 minutes or until the

egg is starting to set and pull away from the

edge of the pan. Transfer pan to oven; cook

omelette for 15 minutes or until egg is just

set in the center.

5. Cool slightly before removing from

pan. Top with cheese.

Tip // Use a bunch of chopped

asparagus instead of the peas.


LIGHT MEALS

TOMATO &

CHILE FISH SOUP



serves 4

6 cups vegetable broth

2 tablespoons fish sauce

2 tablespoons firmly packed

brown sugar

2 cloves garlic, sliced thinly

2 stalks fresh lemongrass, bruised

4 red shallots, sliced thinly

1¼ pounds firm white fish fillets,

cut into ¾-inch cubes (see tip

on page 38)

3 medium vine-ripened tomatoes,

cut into thin wedges

2 fresh long red chiles, sliced

thinly

1 tablespoon lime juice

3 ounces bean sprouts

½ cup loosely packed fresh

mint leaves


cilantro leaves

1. Combine broth, sauce, sugar, garlic,

lemongrass and shallots in a large

saucepan; bring to a boil. Reduce heat to

low; simmer, uncovered, for 20 minutes.

2. Add fish, tomatoes and chiles; cook

for 2 minutes or until fish is just cooked

through. Stir in lime juice. Discard

lemongrass. Season to taste.

3. Divide soup between bowls. Top

with bean sprouts and herbs.

Tip // Fish will continue to cook in

the hot broth, so don’t overcook it in

step 2. Add noodles to soup for a more

hearty meal.


CHICKPEA SHAKSHUKA

active time 20 minutes start to finish 30 minutes serves 4

1 teaspoon caraway seeds

1 teaspoon cumin seeds


2 tablespoons olive oil

2 cloves garlic, crushed

1 fresh long red chile, chopped

finely

1 large onion, chopped coarsely

1 large red bell pepper, chopped

coarsely



rinsed

1 can (14½ ounces) diced

tomatoes

2 teaspoons harissa or sriracha,

optional

2 teaspoons sugar

4 eggs

¼ cup fresh cilantro leaves

1. Heat a large, deep frying pan over

medium heat; cook seeds and paprika,

stirring, for 1 minute or until fragrant.

Add oil, garlic and chile; cook, stirring,

for 1 minute or until fragrant.

2. Add onion and bell pepper; cook,

stirring, for 8 minutes or until onion is

softened. Add chickpeas, tomatoes,

harrisa, sugar and 1 cup water; bring to

a boil. Reduce heat to low; simmer for

5 minutes or until the vegetables are

tender and liquid has thickened slightly.

3. Using a spoon, make four shallow

indents in the tomato mixture. Crack

1 egg into each hole. Cook, covered, on

low heat for 5 minutes or until whites

are set and yolks remain runny, or until

cooked to your liking. Season. Serve

topped with cilantro.

Tip // Harissa is a very hot chile paste

that varies in strength between brands.

Reduce the amount of harissa to suit

your taste if you are not used to more

intense, fiery heat.


LIGHT MEALS

FAVA BEAN, APPLE & WALNUT TOASTS


1 cup frozen fava beans, thawed

1 teaspoon finely grated

lemon rind


1 tablespoon coarsely chopped

fresh dill

1 tablespoon coarsely chopped

fresh mint

2 trimmed celery stalks,

sliced thinly

½ small red apple, sliced

thinly

¼ cup coarsely chopped

walnuts

2 thick slices sourdough

bread, toasted

2 tablespoons cashew butter

4 romaine lettuce

leaves, separated

¼ ounces watercress

1. Place fava beans in a large heatproof

bowl; cover with boiling water. Stand for

3 minutes; drain. Rinse under cold water;

drain, then peel.

2. Combine beans, rind, juice, dill, mint,

celery, apple and walnuts in a large bowl.

Season with pepper to taste.

3. Spread each toast slice with half the

cashew spread. Top each with half the

lettuce, bean mixture and watercress.


SPICED SCRAMBLED EGGS


½ cup shredded coconut


olive oil


thinly

¼ cup fresh ginger, peeled, cut

into matchsticks

1 medium red onion, sliced thinly

½ teaspoon garam masala

12½ ounces cherry tomatoes,

halved

8 eggs

½ cup canned light coconut milk

2 limes

½ cup cilantro leaves

8 whole wheat tortillas, warmed

1. Place shredded coconut in a small

heatproof bowl; pour 1 cup boiling water

over coconut. Set aside until required.

2. Heat 1 tablespoon of the oil in a large,

nonstick frying pan over high heat. Add

chiles, ginger, red onion and garam

masala; cook, stirring, for 4 minutes or

until onion softens. Add tomatoes; cook,

stirring occasionally, for 5 minutes or until

tomatoes have softened. Transfer to a

bowl, cover to keep warm.

3. Meanwhile, whisk eggs and coconut

milk in a large bowl until just combined.

Season well.

4. Heat remaining oil in same cleaned

pan over medium heat. Pour the egg

mixture into pan; cook, tilting pan, until

egg mixture is almost set. Gently stir for

3 minutes, using a rubber spatula, or until

egg is just cooked.

5. Drain shredded coconut; return to

bowl. Finely grate rind from 1 lime into

the bowl. Squeeze juice from lime; you

will need 2 tablespoons juice. Add juice

to bowl, stir to combine.

Cut remaining lime into wedges.

6. Top eggs with tomato mixture,

coconut mixture and cilantro leaves.

Serve with tortillas and lime wedges.


LIGHT MEALS

KALE & CHICKPEA FRITTERS WITH SMOKED SALMON

active time 20 minutes start to finish 35 minutes makes 24 fritters

½ cup white quinoa

1 cup water

4½ ounces green kale, stems

discarded, leaves chopped

¾ cup sour cream


1 can (15½ ounces) chickpeas


rinsed

4 eggs, beaten lightly

2 tablespoons fresh oregano

leaves

1 teaspoon lemon zest

¼ teaspoon ground white pepper

Vegetable oil, for shallow-frying

6½ ounces smoked salmon

2 baby cucumbers, sliced thinly

¼ cup chopped fresh chives

1. Rinse quinoa in a sieve; drain. Place

quinoa and the water in a small saucepan;

bring to a boil. Reduce heat to mediumlow;

simmer gently for 15 minutes or until

most of the water is absorbed. Remove

from heat; cover, stand for 5 minutes.

(You will need 1 cup cooked quinoa for

this recipe.)

2. Heat a large nonstick frying pan over

medium heat. Cook kale, stirring, for

5 minutes or until kale is wilted and dark

green. Transfer to a colander; press to

remove any excess liquid. When cool

enough to handle, shred kale thinly.

3. Combine sour cream and juice in a

small bowl; season.

4. Using a potato masher, coarsely mash

chickpeas in a large bowl. Add quinoa

and kale, then eggs, oregano, zest and

pepper; mix well.

5. Heat oil in a large frying pan; shallowfry

heaped tablespoons of batter, in

batches, over medium heat for 2 minutes

each side or until golden. Drain on paper

towels.

6. Serve fritters topped with salmon,

sour cream mixture, cucumbers, chives

and baby kale leaves.

Tips // You can use Swiss chard instead

of kale in the fritters. • If you can’t find

baby kale, use arugula. • Batter can

be made several hours ahead. Fry just

before serving.


BRUSCHETTA

FETA & ROASTED

CHERRY TOMATO


start to finish 30 minutes serves 4

SALAMI, ASPARAGUS

& MINTED PEA



Preheat oven to 400°F. Place 6½ ounces thinly sliced block

feta cheese in a shallow dish with 2 tablespoons olive oil,

1 tablespoon chopped fresh oregano leaves and ¼ cup finely

chopped pitted Kalamata olives. Place 8 ounces cherry tomatoes

on a small oven tray, drizzle with 1 tablespoon olive oil; season.

Bake tomatoes for 10 minutes or until skins start to split. Rub a

halved garlic clove over 4 slices grilled sourdough bread. Using

the back of a fork, squash 1 roasted tomato onto each slice of

bread. Divide 8 romaine leaves between bread slices. Drain feta;

reserve marinade. Place feta and the remaining tomatoes on

bread. Stir 1 tablespoon white wine vinegar into reserved

marinade; drizzle over bruschetta. Top with oregano leaves.

Drizzle 5½ ounces asparagus with 2 teaspoons olive oil; season.

Cook asparagus on a heated greased indoor grill pan or outdoor

grill over medium heat for 6 minutes, turning, until lightly charred.

Cut asparagus in half lengthways. Blanch 1 cup frozen peas in

boiling water; drain. Rinse under cold water. Lightly crush twothirds

of the peas with the back of a fork in a small bowl. Stir in

2 tablespoons olive oil and ½ cup coarsely chopped fresh mint;

season. Spread 4 slices of grilled sourdough bread with crushed

pea mixture. Top with 3 ounces thinly sliced mild salami and the

asparagus. Serve topped with extra mint leaves, remaining peas

and ¾ ounces snow pea tendrils or snow pea shoots.


LIGHT MEALS

BEET, PROSCIUTTO

& YOGURT



MUSHROOM &

FRESH MOZZARELLA



Spread 4 slices grilled sourdough bread with 5½ ounces plain

Greek yogurt. Top with 8 slices prosciutto. Using a mandoline

or V-slicer, thinly slice 2 baby golden beets and 2 medium red

radishes ; divide between bread slices. Sprinkle with ½ cup fresh

flat-leaf parsley leaves. Combine 1 tablespoon red wine vinegar

and 1 tablespoon olive oil in a small bowl; drizzle over

bruschetta. Season.

Heat 1½ tablespoons butter and 1 tablespoon olive oil in a large

frying pan over medium heat; cook 1 tablespoon fresh thyme

leaves, 1 sliced clove garlic and 12½ ounces sliced button

mushrooms, stirring, for 4 minutes or until mushrooms start to

color. Add 3 ounces enoki mushrooms; cook for 1 minute or until

just wilted. Season. Divide mushroom mixture between 4 slices

grilled sourdough bread; top with 9 ounces fresh mozzarella torn

into pieces. Drizzle with a little olive oil.


ONE·PAN EGGS

WITH KIMCHI



serves 4

¼ cup coconut oil

11⁄3 cups kimchi

½ can (14½ ounces) diced

tomatoes

4 eggs

½ cup bean sprouts

¼ cup loosely packed fresh

cilantro leaves


mint leaves

1. Heat coconut oil in a medium

frying pan with a fitted lid over high

heat. Add kimchi and tomatoes;

cook, stirring, for 2 minutes or until

combined and simmering. Season.

2. Using a wooden spoon, make

four indents within the kimchi

mixture. Carefully break an egg into

each indent. Reduce heat to low;

cook, covered, for 5 minutes or until

egg whites are just set.

3. Serve immediately topped with

sprouts and herbs.

Tips // Kimchi is a traditional

Korean fermented cabbage dish

found in Asian supermarkets.

• Freeze remaining canned

tomatoes in a resealable bag for

up to 3 months.


LIGHT MEALS

CHEDDAR &

RADICCHIO SALAD

WITH PICKLED

GRAPES


start to finish 20 minutes + cooling

& refrigeration

serves 4

1½ cups red wine vinegar

½ cup honey

2 teaspoons coriander seeds

4 whole cloves

1 clove garlic, halved

11 ounces black seedless

grapes, halved

8 radicchio leaves, torn

1⁄3 cup loosely packed fresh

flat-leaf parsley leaves

4½ ounces port wine cheddar or

sharp cheddar cheese, crumbled

1⁄3 cup coarsely chopped roasted

walnuts

1 tablespoon olive oil

1. Place vinegar, honey, coriander, cloves

and garlic in a small saucepan. Bring to a

boil; season.

2. Reserve 1½ ounces of the grapes for

serving. Place remaining grapes in a clean

glass jar. Pour vinegar mixture; seal jar.

Cool to room temperature. Refrigerate for

at least 4 hours or overnight.

3. Divide radicchio, parsley, cheddar and

walnuts between plates. Drain pickled

grapes, reserving 2 tablespoons of the

pickling liquid. Top salad with pickled and

reserved grapes; drizzle with combined

reserved pickling liquid and oil.

Tips // You can reserve the remaining

pickling liquid to use in salad dressings.

• The grapes can be pickled up to a

week ahead; store in the fridge.


SESAME FISH LETTUCE CUPS


1 small yellow onion, peeled,

sliced thinly

1⁄3 cup white balsamic vinegar

3 gem lettuce, trimmed, leaves

separated

9½ ounces red radishes, trimmed,

sliced thinly

1 baby fennel bulb, trimmed,

sliced thinly lengthways

2 tablespoons lemon juice

1½ pounds boneless white fish

fillets (see tip on page 38)

2⁄3 cup sesame seeds

1⁄3 cup olive oil


watercress

6½ ounces tzatziki sauce

1. Place onion in a small heatproof glass

or ceramic dish. Bring vinegar to a boil in

a small saucepan over medium heat; pour

over onion, stir well. Cool.

2. Meanwhile, place lettuce leaves in a

large bowl of iced water. Place radishes

in a medium bowl of iced water. Stand

5 minutes; drain. Dry lettuce and radish

with paper towel.

3. Combine fennel and juice in a

medium bowl.

4. Cut fish into sixteen ¾-inch wide

strips. Coat fish in sesame seeds; season.

Heat half the oil in a large frying pan

over medium heat; cook half the fish for

5 minutes or until browned all over and

just cooked through. Drain on paper

towel; cover to keep warm. Repeat with

remaining oil and fish.

5. Place 16 large lettuce cups on a

serving platter; reserve remaining for

another use. Top with watercress, fish,

tzatziki, fennel, drained pickled onions

and radishes. Serve as a light lunch or

dinner, or with a Greek salad for a more

substantial meal.

Tips // You can use baby romaine

romaine or other crisp lettuce leaves

instead of gem lettuce, if you like. •

Tzatziki is a Greek yogurt dip made

with cucumber, garlic and sometimes

fresh mint. To make your own, blend

combine 8 ounces plain yogurt,

1 peeled, seeded and diced cucumber,

1 Tbsp. olive oil, juice from ¼ lemon,

½ Tbsp. dill and 1 or 2 garlic cloves in a

food processor or blender. Season with

salt and pepper to taste. Refrigerate for

at least 1 hour for flavors to blend. Use

leftovers as a veggie dip. If you prefer,

combine Greek yogurt with chopped

fresh mint instead of the tzatziki.


LIGHT MEALS

MANDARIN & CARDAMOM NO·GRAIN MUESLI

active time 30 minutes start to finish 30 minutes + cooling serves 4

2 medium mandarin oranges

½ cup almonds, chopped coarsely

½ cup shelled pistachios, chopped

coarsely

½ cup pecans, chopped coarsely

¼ cup pepitas (pumpkin seed

kernels)

½ cup ground almonds

1 tablespoon ground cardamom

½ cup coconut oil, melted

2 tablespoons honey

½ teaspoon sea salt

2½ cups coconut flakes

1. Preheat oven to 325°F. Grease and

line two large oven trays with parchment

paper.

2. Peel rind from mandarins. Using a

small sharp knife, remove the white pith.

Cut rind into thick strips. Combine

mandarin rind with remaining ingredients

except the coconut flakes in a large bowl.

Using your hands, squeeze and rub the

mixture together to release the oil from

the mandarin rind; fold in coconut flakes.

Spread mixture evenly between trays.

3. Bake muesli for 20 minutes, stirring

occasionally into clumps, or until lightly

golden. Cool on trays for 15 minutes to

crisp slightly.

4. Serve muesli with milk or yogurt and

fresh fruit such as mandarin and blood

orange.

Tips // This recipe is celiac and paleo

friendly. • Muesli can be stored

in an airtight container for up to

10 days. Divide muesli into individual

resealable bags for a handy snack.

• You can use orange rind instead of

mandarin, if you like.


BANANA BREAKFAST SORBET

active time 15 minutes start to finish 15 minutes + freezing serves 4

4 medium frozen bananas,

broken into pieces

1 pound frozen strawberries

1 small beet, peeled, chopped

coarsely

1 tablespoon finely grated

fresh ginger

2 cups unsweetened almond milk

or milk of your choice

8 ounces fresh strawberries,

halved

2 medium golden kiwifruits,

peeled, sliced thickly

1 tablespoon white chia seeds

1. Working in two batches, place

bananas, frozen strawberries, beet,

ginger and almond milk in a blender;

blend until smooth.

2. Pour mixture into a freezerproof

container; cover with plastic wrap. Freeze

for 6 hours or overnight until firm.

3. Working in two batches, scoop sorbet

into blender; blend until smooth.

4. Pour sorbet into bowls; top with fresh

strawberries, kiwifruit and chia seeds.

Serve immediately.

Tips // Keep chopped bananas in a

resealable plastic bag in the freezer to

make early morning blending faster

and easier. • Sorbet can be stored in the

freezer for up to 1 week.


LIGHT MEALS

ZUCCHINI, CARROT & CORN FRITTERS

active time 45 minutes start to finish 45 minutes makes 12

2 fresh corn cobs (1¾ pounds)

2 small zucchini (6 ounces),

grated coarsely

1 medium carrot (4 ounces),

grated coarsely

2 eggs, separated

½ cup rice flour

2 tablespoons canola oil

AVOCADO SALAD

1 large avocado, cut into

wedges

8 ounces grape tomatoes, halved

or quartered

2 tablespoons lime or lemon

juice

½ cup fresh cilantro sprigs

1. Trim husks and silks from corn. Using a

sharp knife, cut kernels from cobs. Cook

corn in a small saucepan of boiling water

until tender; drain, cool.

2. Using your hands, squeeze out

excess moisture from zucchini. Combine

zucchini, corn, carrot, egg yolks, flour

and 2 tablespoons water in a medium

bowl; season.

3. Beat egg whites in a small bowl with

an electric mixer until soft peaks form.

Fold egg white into vegetable mixture.

Shape mixture into 12 fritters.

4. Heat oil in a large frying pan over

medium heat; cook fritters, in batches, for

2 minutes each side or until browned and

fritters are cooked through.

5. Make Avocado Salad. Serve fritters

with Avocado Salad.

TO MAKE AVOCADO SALAD: Combine

ingredients in a small bowl; season.

Tip // Fritters can be made up to

6 hours ahead; store, covered, in the

fridge. Reheat in a 350°F oven for

5 minutes or until heated through.

Cooked fritters can be frozen for up

to 3 months; layer between sheets

of parchment paper in an airtight

container. Reheat as above for

25 minutes or until heated through.


LOADED AVOCADOS WITH BULGUR


½ cup coarse bulgur

2 large avocados, halved

3 green onions, chopped

coarsely

½ cup small basil leaves

7 ounces fresh mozzarella

4 ounces heirloom cherry

tomatoes, halved

LEMONY DRESSING

¼ cup extra virgin olive oil



1. Place bulgur in a medium heatproof

bowl; cover with boiling water. Stand for

10 minutes or until grains are swollen

and tender. Drain well.

2. Make Lemony Dressing.

3. Remove pits from the avocados. Using

a dessert spoon, scoop large avocado

chunks into a large bowl, keeping skin

intact; reserve avocado shells.

4. Add bulgur, green onions, basil,

mozzarella, tomatoes and Lemony

Dressing to avocado chunks in bowl;

mix to combine, season to taste. Spoon

bulgur mixture back into avocado shells.

Serve immediately.

TO MAKE LEMONY DRESSING: Place

ingredients in a screw-top jar; shake well

to combine. Season to taste.

Tip // You can use ½ cup couscous

instead of bulgur. Place in a small

heatproof bowl; cover with ½ cup

boiling water. Cover bowl tightly with

plastic wrap and stand for 5 minutes;

fluff grains with a fork.


LIGHT MEALS

HEARTY LENTIL

& VEGETABLE

SOUP



serves 4


1 medium yellow onion,

chopped finely


2 teaspoons finely grated

fresh ginger

1 teaspoon cumin seeds,

crushed coarsely

1 fresh long red chile pepper,

chopped finely

1 medium carrot, chopped

finely


chopped finely

2 fresh bay leaves

3 fresh thyme sprigs

1¼ cups dried green

lentils, rinsed

¼ cup tomato paste

6 cups salt-reduced

chicken broth

1½ tablespoons lemon juice

1⁄3 cup shaved Parmesan

1 fresh small red chile, extra,

sliced thinly

1. Heat oil in a large saucepan over

medium-high heat; cook onion,

garlic, ginger, cumin, chile, carrot

and celery, stirring, for 10 minutes or

until softened.

2. Add bay leaves, thyme, lentils,

tomato paste and broth; bring to a

boil. Reduce heat; simmer,

uncovered, for 20 minutes or until

lentils are tender. Stir in juice; season

to taste.

3. Ladle soup into bowls; serve

topped with Parmesan and extra chile.

Tip // If you would like a vegetarian

option, use vegetable broth

instead of chicken broth.


BAKED SWEET POTATOES WITH SMOKY BULGUR CHILI

active time 35 minutes start to finish 1 hour serves 4

4 small orange sweet potato


1 large carrot, chopped finely


chopped finely


1 tablespoon ground cumin

2 teaspoons smoked paprika

½ teaspoon cayenne pepper


tomatoes

1½ cups water

½ cup coarse bulgur wheat

½ cup plain Greek yogurt

2½ ounces feta, crumbled

2 tablespoons sunflower

seeds, toasted


cilantro leaves

1. Preheat oven to 350°F.

2. Scrub sweet potato; pat dry. Place

sweet potato on an oven tray; pierce all

over with a fork. Bake for 45 minutes or

until tender.

3. Meanwhile, heat oil in a large frying

pan over medium heat; cook carrot and

onion, stirring occasionally, for 10 minutes

or until onion softens. Add garlic, cumin,

paprika and cayenne; cook, stirring, for

1 minute or until fragrant. Add tomatoes

and the water; bring to a simmer. Simmer,

uncovered, for 5 minutes. Add bulgur;

cook on lowest heat, uncovered, for

5 minutes or until tender and most of the

liquid is evaporated.

4. Split sweet potato in half lengthways.

Top with bulgur chili, yogurt, feta,

sunflower seeds and cilantro. Sprinkle with

a little extra smoked paprika, if you like.

Tip // The chili can be made a day

ahead. If you are not eating this dish

immediately, you may need to add a

little more water before serving.


LIGHT MEALS

GRILLED RED

CABBAGE WITH

GORZONZOLA

BUTTERMILK

DRESSING



serves 4 as a side

1⁄3 cup pine nuts

2½ ounces Gorgonzola cheese

½ cup buttermilk

1 whole small red cabbage

(1½ pounds)


1 cup loosely packed fresh redveined

sorrel leaves

1. Place pine nuts in a small frying pan

over medium heat or until browned

lightly. Remove from pan; cool.

2. To make dressing, process Gorgonzola

and buttermilk until smooth; season to

taste.

3. Remove and discard any outer leaves

from cabbage; trim core lightly. Cut

cabbage in half through the core, then

cut each half into four wedges—make

sure each wedge is held together by the

core. Brush cabbage with oil; season.

4. Cook cabbage on a heated grill pan

or outdoor grill over medium heat for

10 minutes each side or until browned

and just tender.

5. Place cabbage on a platter. Finely

shred any leaves that separate from the

wedges and sprinkle over the cabbage.

Drizzle with dressing; sprinkle with pine

nuts and sorrel. Serve with grilled beef,

pork, chicken or fish.

Tips // You can also use radicchio or red

Napa cabbage, and any type of roasted

nuts you like. • Pine nuts can also be

roasted in the oven. Roast on an oven

tray at 350°F for 4 minutes or until

browned lightly.


CHIA BERRY POTS


start to finish 25 minutes + refrigeration

serves 4

5 ounces fresh raspberries

2 cups coconut yogurt

¼ cup white chia seeds

½ teaspoon vanilla extract

1 tablespoon maple syrup

¾ cup rolled oats

½ cup sliced raw almonds

¼ teaspoon ground cinnamon

1 medium pomegranate, seeds

removed see tip

1. Reserve 12 raspberries; refrigerate until

needed. Mash the remaining raspberries

in a medium bowl with yogurt until

combined. Add chia seeds, vanilla and

2 teaspoons of the maple syrup; stir to

combine. Cover; refrigerate overnight.


3. To make granola, place oats on an

oven tray. Bake for 5 minutes or until

lightly browned. Add almonds, cinnamon

and remaining maple syrup; mix well.

Bake a further 5 minutes or until nuts

are golden. Cool on tray.

4. Spoon half the yogurt mixture into

four 1-cup jars. Top with half the

pomegranate seeds and granola. Repeat

layering with remaining yogurt mixture,

pomegranate seeds and granola. Serve

topped with reserved raspberries.

Tips // You will need to start this recipe a

day ahead. • To remove pomegranate

seeds, cut pomegranate in half

crossways; hold it, cut-side down, in

the palm of your hand over a bowl,

hit the outside firmly with a wooden

spoon. The seeds should fall out easily;

discard any white pith that falls out

with them. • Make a double batch of

the granola and store in an airtight

container for up to 1 week.


LIGHT MEALS

CHICKEN, QUINOA & ENDIVE SALAD


½ cup white quinoa

1 cup water

2 cups chicken broth

2 cups water, extra

12½ ounces boneless skinless

chicken breasts

1⁄3 cup apple cider vinegar

2½ tablespoons honey

¼ cup olive oil

6½ ounces Brussels sprouts,

trimmed, shredded finely

2 Belgian endive, leaves

separated

1 small Granny Smith apple,

sliced thinly

½ cup roasted hazelnuts, skins

removed, chopped coarsely

1. Bring quinoa and the water to a boil in

a small saucepan; cook, covered, over low

heat for 10 minutes or until tender. Drain

well; cool.

2. Meanwhile, bring broth and the extra

water to a boil in a medium saucepan.

Add chicken; return to boil. Reduce heat;

simmer, covered, for 5 minutes. Remove

pan from heat; let chicken stand in

poaching liquid for 15 minutes or until

cooked through. Remove chicken from

pan (reserve poaching liquid for another

use, see tips); shred chicken coarsely.

You will need 2 cups.

3. Place vinegar, honey and oil in

a screw-top jar; shake well. Season

to taste.

4. Place sprouts, endive, apple and

chicken in a large bowl with dressing;

toss gently to combine. Serve salad

topped with hazelnuts.

Tips // Use a mandoline or V-slicer to cut

the Brussels sprouts and apple. • The

unused chicken poaching liquid can

be kept in the fridge for up to 3 days

or frozen for up to 6 months. Use it in

soups, casseroles or sauces.


ROASTED MUSHROOMS WITH SPINACH, TOMATO & RICOTTA


4 large flat mushrooms,

trimmed

8 ounces baby vine-ripened

truss tomatoes, cherry

tomatoes or roma tomatoes


olive oil


1 tablespoon balsamic vinegar

12 sprigs fresh thyme

2 ounces baby spinach leaves

¼ cup fresh ricotta, crumbled

1. Preheat oven to 400°F. Line a large

roasting pan with parchment paper.

2. Place mushrooms and tomatoes in

lined pan; drizzle with half the oil. Season.

3. Combine garlic, vinegar and

remaining oil in a small bowl; drizzle over

mushrooms. Scatter mushrooms and

tomatoes with thyme. Cover pan loosely

with parchment paper; bake for

20 minutes.

4. Discard top sheet of parchment

paper. Tuck spinach leaves under

mushrooms and tomatoes; top with

ricotta. Bake for 5 minutes or until

vegetables are tender; serve.

Tip // Serve with toasted sourdough

bread, if you like.


LIGHT MEALS

PICKLED

VEGGIE PITA

WITH AVOCADO

SPREAD


start to finish 30 minutes + standing

serves 4

3 cups thinly sliced vegetables of

your choice (see tip)

½ cup white wine vinegar

2 tablespoons coconut sugar


4 eggs

1 medium avocado, chopped

3 teaspoons sweet miso or

soy sauce

¼ cup plain Greek yogurt

4 whole wheat pita breads

1. Place vegetables in a large glass or

ceramic bowl. Combine vinegar, sugar

and garlic in a small bowl; season. Pour

over vegetables; toss to combine. Stand,

stirring occasionally, for at least

30 minutes to pickle lightly.

2. Meanwhile, place eggs in a small

saucepan; cover with water. Bring to a

boil; boil for 7 minutes. Drain; cool under

cold running water. Peel eggs, then quarter.

3. To make the avocado spread, process

avocado, miso and yogurt in a food

processor until smooth.

4. Drain pickled vegetables; top each

pita with avocado spread, pickled

vegetables and egg. Season to taste;

serve.

Tips // We used 3 baby heirloom carrots,

1 English cucumber, 2 cups shredded

red cabbage and 1½ ounces kale. •

Vegetables can be pickled up to 3 hours

ahead. • Avocado spread can be made a

few hours ahead; cover surface directly

with plastic wrap and refrigerate.


SWEET POTATO PANCAKES WITH

GRILLED PEACHES & COCONUT CARAMEL

active time 35 minutes start to finish 1 hour 30 minutes + cooling makes 12 pancakes

2 small orange sweet potatoes

¾ cup all-purpose self-rising flour

½ cup whole wheat self-rising

flour

1 teaspoon baking soda

1 teaspoon ground ginger

1⁄3 cup firmly packed brown sugar

1¼ cups buttermilk

2 eggs

2 tablespoons butter, melted

1 teaspoon vanilla extract

3 medium ripe yellow peaches,

cut into cheeks

1⁄3 cup passionfruit pulp

½ cup vanilla Greek yogurt

COCONUT CARAMEL

½ cup firmly packed brown sugar

½ cup canned coconut cream

½ teaspoon sea salt flakes

1. Preheat oven to 400°F. Wrap sweet

potatoes in foil; place on an oven tray.

Bake for 50 minutes or until soft. When

cool enough to handle, peel sweet

potatoes; mash flesh in a small bowl with

a fork until smooth. Cool.

2. Make Coconut Caramel.

3. Sift flours, soda and ginger into a large

bowl; return husks to bowl. Stir in sugar.

4. Combine mashed sweet potatoes,

buttermilk, eggs, two-thirds of the butter

and the vanilla in a bowl. Add sweet

potato mixture to dry ingredients; stir

until combined.

5. Place 1 teaspoon of the remaining

butter in a large nonstick frying pan over

medium heat; brush evenly over pan

surface. Pour ¼ cups of the batter into

pan; cook for 3 minutes or until bubbles

appear on the surface. Turn pancakes;

cook for a further 2 minutes or until

browned. Stack pancakes on a plate;

cover to keep warm. Brush pan with

remaining butter between batches;

repeat with remaining batter.

6. Heat an indoor grill or outdoor grill

over medium heat. Line plate with

parchment paper (make sure the paper

isn’t near the edge of the plate as it will

catch fire); cook peaches for 1½ minutes

each side or until softened and grill

marks form.

7. Serve pancakes with peaches, Coconut

Caramel, passionfruit and yogurt.

TO MAKE COCONUT CARAMEL:

Combine sugar and coconut cream in a

small saucepan; bring to a boil. Reduce

heat; simmer, uncovered, for 5 minutes

or until reduced by one-third. Stir in salt.

Tips // You will need about

3 passionfruit for this recipe. • You

can make your own self-rising flour.

The blend is typically comprised of

1cup of all-purpose (or whole wheat)

flour plus 1½ teaspoons baking

powder and ¼ teaspoon fine salt for

each cup that is called for in the recipe.


LIGHT MEALS

BROCCOLI RICE WITH CHILES & CRISPY EGGS


1½ pound broccoli

3 ounces sugar snap peas,

trimmed

3 ounces snow peas, trimmed

¼ cup peanut oil

1 small red onion, sliced thinly



fresh ginger


thinly

1 cup bean sprouts

2 teaspoons tamari

4 eggs

1. Cut broccoli into florets; coarsely chop

stems. Add broccoli florets and stems to a

medium saucepan of boiling water; boil

for 1 minute. Remove broccoli from the

water with a slotted spoon and place in a

bowl of iced water to cool. Remove from

water; drain on a clean kitchen towel or

paper towel. Repeat with sugar snap peas

and snow peas, cooking snow peas for

only 30 seconds. Cut snow peas in half on

the diagonal.

2. Process broccoli stems and florets in a

small food processor until finely chopped

to resemble rice grains; transfer to a

medium bowl.

3. Heat 2 tablespoons of the oil in a wok

or large frying pan over medium-high

heat; stir-fry onion for 3 minutes or until

softened. Add garlic, ginger and chiles;

stir-fry for a further 1 minute or until

fragrant. Add sugar snap peas and snow

peas; stir-fry for 1 minute or until heated

through.

4. Add broccoli rice, sprouts and tamari

to wok; stir-fry for 1 minute or until well

combined. Divide broccoli mixture

among four serving bowls or plates.

5. Heat 1 teaspoon of the remaining oil in

a wok or frying pan; cook 1 egg until white

is set and edges are just crisp. Place egg on

top of broccoli mixture in bowl. Repeat

with remaining oil and eggs; serve.

Tip // You can use cauliflower instead

of the broccoli; boil cauliflower florets

for 2 minutes.


RED QUINOA

SALAD WITH

SWEET & SOUR

PEPPERS



serves 4

1 cup red quinoa

2 cups water


1 medium red onion, sliced

thickly

2 large red bell peppers,

sliced thickly

2 cloves garlic, sliced

2 tablespoons fresh lemon

thyme leaves

¼ cup golden raisins

¼ cup red wine vinegar

¼ cup honey

½ cup coarsely chopped

roasted walnuts

3 ounces feta, crumbled


mint leaves

1. Place quinoa and the water in a

medium saucepan; bring to a boil.

Reduce heat to low; cook, covered,

for 15 minutes or until quinoa is

tender. Fluff quinoa with a fork.

2. Meanwhile, heat oil in a large

frying pan over medium heat; cook

onion, bell pepper, garlic and thyme,

stirring occasionally, for 15 minutes

or until softened. Add golden raisins,

vinegar and honey; cook, stirring, for

1 minute or until combined and well

coated. Season to taste.

3. Place quinoa and bell pepper

mixture in a large bowl; toss gently

to combine. Serve warm or at room

temperature, topped with walnuts,

feta and mint. Serve with grilled

meat or chicken.

Tip // The bell pepper mixture

can be made a day ahead; reheat

gently before serving.


LIGHT MEALS

CHICKPEA PANCAKE WITH FRIED EGGS & CHERRY TOMATOES


2⁄3 cup chickpea flour (besan)

½ teaspoon ground cumin

¾ cup water


1 egg white

1 tablespoon olive oil, extra

5½ ounces asparagus, trimmed

1 clove garlic, chopped

8 ounces mixed cherry

tomatoes, halved

1 tablespoon red wine vinegar

4 eggs


2. Place chickpea flour and cumin in a

medium bowl; season. Whisk in the water

and oil until batter is smooth.

3. Beat egg white in a small bowl with an

electric mixer until soft peaks form; gently

fold into batter.

4. Heat a greased 9½-inch ovenproof

nonstick frying pan over medium heat.

Pour batter into pan; cook for 2 minutes

or until bubbles form around the edge.

Transfer pan to oven; bake for 7 minutes

or until pancake is cooked through and

light and fluffy.

5. Meanwhile, heat half the extra oil in a

large nonstick frying pan over medium

heat; cook asparagus for 5 minutes,

turning, or until lightly browned and

cooked. Remove from pan; keep warm.

6. Add garlic to same pan; cook, stirring

for 30 seconds or until fragrant. Add

tomatoes and vinegar; cook, breaking

tomatoes with the back of a wooden

spoon, for 5 minutes or until tomatoes

have just broken down. Season. Remove

from pan; wipe pan with paper towel.

7. Heat remaining oil in same pan over

medium heat. Add eggs; cook for

4 minutes or until whites are set and yolks

remain runny.

8. Cut pancake into wedges. Serve each

wedge topped with a fried egg and the

tomato mixture and asparagus.

Tip // Pancake is best made just before

serving.


AVOCADO,

SHRIMP &

ASPARAGUS

SALAD



serves 4

5½ ounces asparagus, trimmed,

halved

½ cup olive oil

¼ cup lemon juice

1 shallot, chopped coarsely

¼ cup firmly packed fresh

basil leaves

½ cup firmly packed fresh flatleaf

parsley leaves

1 pound cooked medium shrimp

1½ ounces snow pea tendrils,

optional

¼ cup shelled pistachios, roasted,

chopped coarsely

1 large avocado, cut into wedges

¼ cup loosely packed fresh flatleaf

parsley leaves, extra

1. Bring a medium saucepan of water to

a boil. Add asparagus; boil for 20 seconds

or until bright green. Remove with a

slotted spoon; place into a bowl of iced

water. Drain well; pat dry. Halve asparagus

stems lengthways.

2. Blend oil, juice, shallot, basil and half

the parsley in a small blender until

smooth; season to taste.

3. Shell and devein shrimp, leaving tails

intact. Place snow pea tendrils if desisred,

pistachios, remaining parsley, the

asparagus, shrimp and half the dressing in

a large bowl; toss gently to combine.

Serve topped with avocado, remaining

dressing and extra parsley.

Tip // This recipe is best made close to

serving as the lemon juice will discolor

the herbs in the dressing.


LIGHT MEALS

CHICKEN, KALE & BRUSSELS SPROUTS SALAD

active time 20 minutes start to finish 1 hour + standing serves 4

12½ ounces boneless skinless

chicken breasts

1⁄3 cup olive oil

2 teaspoons sesame seeds

2 teaspoons cumin seeds

1 teaspoon ground turmeric

1 teaspoon garam masala

½ teaspoon ground white pepper

1 teaspoon sea salt

1 pound Brussels sprouts,

trimmed, halved

9½ ounces black kale (Tuscan

cabbage), trimmed, leaves torn

1 can (15½ ounces) chickpeas


rinsed

2 tablespoons trimmed

micro parsley

GREEN SAUCE

1 cup loosely packed fresh


1⁄3 cup loosely packed fresh

mint leaves

1 clove garlic, peeled

1 tablespoon drained baby

capers


1⁄3 cup extra virgin olive oil

1. Preheat oven 350°F. Line a large oven


2. Bring a large saucepan of salted water to

a boil. Add chicken; return to a boil. Cover;

remove from heat. Stand for 30 minutes.

3. Meanwhile, combine oil, seeds, spices

and salt in a large bowl. Add Brussels

sprouts and kale; toss to coat. Place

sprouts, cut-side down, on tray. Roast for

40 minutes or until golden. Turn sprouts;

add kale to tray. Roast for a further

10 minutes or until tender.

4. Remove chicken from poaching liquid.

Cool slightly; shred flesh coarsely.

5. Make Green Sauce.

6. Arrange Brussels sprouts, kale,

chickpeas and chicken on a platter; drizzle

with Green Sauce, and top with micro

parsley and extra mint leaves, if you like.

TO MAKE GREEN SAUCE: Process

ingredients in a small food processor until

smooth. Transfer to a small bowl; season

to taste.

Tips // To make a vegetarian version,

use grilling cheese or haloumi in place

of the chicken. • Green Sauce can be

made up to 2 days ahead; store, tightly

covered in a small airtight container,

in the fridge.


ROMESCO WITH FISH SKEWERS


2 small red bell peppers,

quartered

3 cloves garlic, unpeeled

1½ pounds firm white fish fillets,

cut into 1-inch pieces

2 teaspoons smoked paprika

1⁄3 cup olive oil

2 teaspoons lemon zest

2 tablespoons finely chopped

fresh flat-leaf parsley

24 fresh bay leaves

¼ cup blanched almonds


2 medium lemons, halved

1. Preheat ovenbroiler on high heat.

Place bell peppers, skin-side up, and garlic

on an oven tray. Place under broiler for

15 minutes or until skins are blackened.

Transfer to a medium bowl. Cover with

plastic wrap; cool.

2. Combine fish with half the paprika,

half the oil, the zest and parsley in a

medium bowl; season. Thread fish and

bay leaves onto 12 skewers. Place on a

tray; cover, refrigerate.

3. Remove and discard skins from bell

peppers and garlic. Process bell peppers,

garlic, almonds, juice, remaining paprika

and remaining oil until almost smooth.

Transfer romesco to a small bowl; season

to taste.

4. Cook fish skewers on a heated greased

indoor grill pan, outdoor grill or frying pan

over medium-high heat for 4 minutes or

until browned all over and cooked through.

Cook lemon halves on grill pan, plate or

frying pan for 1 minute or until browned.

5. Serve fish skewers with romesco sauce

and lemon halves.

Tips // You will need 12 bamboo or

metal skewers for this recipe. before

use, Soak bamboo skewers for

30 minutes in water before serving;

grease metal skewers. • You can use

any firm white fish fillet you like.

Tilapia, cod, bass, grouper, haddock,

catfish and snapper fillets work well.

• Romesco can be made a day ahead;

keep covered in the fridge.


LIGHT MEALS

SWEET POTATO

PATTIES WITH

ROASTED

VEGETABLES



serves 4

5½ ounces asparagus, trimmed

1 medium red bell pepper,

cut into ½-inch strips


1½ pounds sweet potatoes,

peeled, grated coarsely

1 medium red onion, sliced

thinly

2 tablespoons rice flour

1 tablespoon fresh thyme

leaves


3 ounces marinated goat’s

feta in oil, reserve

1 tablespoon of the oil

1. Preheat a flat-based sandwich

press on high. Toss asparagus and

bell pepper in half the olive oil;

season. Place in sandwich press,

close; cook for 5 minutes or until

lightly grilled. Cut asparagus in

half lengthways.

2. Meanwhile, squeeze out excess

moisture from sweet potatoes.

Combine sweet potatoes, onion,

flour, thyme and remaining olive

oil in a medium bowl; season.

3. Spoon 1⁄3 cup measures of sweet

potato mixture, in two batches, on

base plate of sandwich press. Close

press to flatten; cook for 7 minutes

or until crisp and golden.

4. Serve patties topped with

asparagus, bell pepper, avocado and

crumbled feta. Drizzle with reserved

marinating oil.

Tip // Patties and vegetables

can also be cooked in a nonstick

frying pan.


MAIN

MEALS

Here, you’ll find plenty of variety for your main meal

of the day, from salads to sushi to soups to stir-fries.

All are nutritionally balanced and satisfying!

SWEET POTATO BURGERS

active time 35 minutes start to finish 1 hour + refrigeration makes 6

1⁄3 cup quinoa flakes

¼ cup milk

1 small zucchini, grated coarsely

1 small purple carrot, grated

coarsely

1 small red onion, grated coarsely

12½ ounces ground turkey or

ground chicken

1 tablespoon finely chopped


1 large sweet potato, unpeeled

Cooking spray


olive oil

1 large tomato, sliced thinly

3 ounces trimmed watercress

1 small red onion, extra, sliced

thinly

1 tablespoon sesame seeds,

toasted

GREEN TAHINI

¼ cup tahini

2 tablespoons fresh flat-leaf

parsley leaves


1 tablespoon extra virgin olive oil

1 small clove garlic, crushed

1. Preheat oven to 400°F. Grease and

line two large oven trays with parchment

paper.

2. Combine quinoa flakes and milk

in a small bowl; stand for 10 minutes.

3. Combine zucchini, carrot, onion,

turkey, parsley and quinoa mixture in

a medium bowl; season. Using damp

hands, shape turkey mixture into six

3¼-inch patties. Cover, refrigerate for

30 minutes.

4. Meanwhile, cut sweet potato into

twelve ¾-inch thick rounds; reserve

tapered ends (see tips). Place sweet

potato slices in a single layer across

oven trays; spray with cooking oil. Roast

for 20 minutes or until tender. Cover to

keep warm.

5. Make Green Tahini.

6. Heat oil in a large nonstick frying

pan over medium heat; cook patties for

4 minutes on each side or until golden

and cooked through.

7. Place patties on 6 sweet potato

rounds; top with tomato, Green Tahini,

watercress, extra onion and remaining

sweet potato rounds. Sprinkle with

sesame seeds. Serve.

TO MAKE GREEN TAHINI: Process

ingredients until smooth; season.

Tip // The sweet potato needs to be

about 4¾-inches in diameter, as it will

serve as the “bun” for the burgers. Use

the sweet potato ends to make chips to

serve with the burgers.


MAIN MEALS

VEGETABLE TAGINE WITH SPICED CHICKPEAS


2 teaspoons olive oil

1 large red onion, chopped

coarsely


4 baby eggplants, halved

lengthways

1 pound butternut squash, cut

into ¾-inch pieces


2 teaspoons ground coriander

2 teaspoons ground ginger

½ teaspoon ground cinnamon


tomatoes

2 cups vegetable stock

9½ ounces baby zucchini, trimmed,

halved lengthways

¾ cup plain Greek yogurt

½ cup finely chopped fresh flatleaf

parsley, plus extra leaves,

to serve

SPICED CHICKPEAS



rinsed

1 tablespoon za’atar


1. Make Spiced Chickpeas.

2. Heat oil in a large heavy-based

saucepan over medium heat;

cook onion and garlic, stirring, for

5 minutes. Add eggplant and squash;

cook for 1 minute on each side or until

vegetables are browned lightly. Add

spices; cook for 1 minute or until fragrant.

Add tomatoes, stock and zucchini; bring

to a boil. Reduce heat to low; simmer,

covered, for 15 minutes or until

vegetables are just tender.

3. Combine yogurt and chopped parsley

in a small bowl; season.

4. Serve tagine topped with yogurt

mixture, Spiced Chickpeas and extra

parsley leaves.

TO MAKE ZA’ATAR CHICKPEAS: Pat

chickpeas dry with paper towel; place in a

medium bowl, then toss with za’atar. Heat

oil in a small frying pan over medium

heat; cook chickpea mixture, stirring, for

10 minutes or until golden.

Tip // Za’atar is a Middle-Eastern spice

mix; if you don’t have any, make your

own by combining 2 teaspoons dried

Greek oregano or thyme, 2 teaspoons

sesame seeds, ½ teaspoon sumac and

a pinch of sea salt.


ROASTED VEGETABLES WITH BASIL & FETA POLENTA


1 pound butternut squash,

chopped coarsely

2 large zucchini, chopped

coarsely

2 medium red onions, quartered

2 large red bell peppers,

chopped coarsely

1 tablespoon cumin seeds

2 teaspoons ground coriander


pepper flakes


¼ cup olive oil

2 tablespoons red wine vinegar

6 cups vegetable stock

1½ cups polenta

6½ ounces feta, crumbled

½ cup torn fresh basil

1⁄3 cup coarsely chopped toasted

hazelnuts

1. Preheat oven to 425°F. Line two large

oven trays with parchment paper.

2. Combine squash, zucchini, onions,

bell peppers, cumin, coriander, pepper

flakes, garlic and oil in a large bowl;

season. Divide vegetables between trays;

roast for 30 minutes or until golden and

tender. Drizzle with vinegar.

3. Meanwhile, bring stock to a boil in a

large saucepan. Gradually add polenta,

whisking continuously. Reduce heat to

low; simmer, stirring, for 10 minutes or

until polenta thickens. Stir in 4 ounces of

the feta and 1⁄3 cup of the basil.

4. Serve polenta immediately, topped

with vegetables, hazelnuts and remaining

feta and basil.


MAIN MEALS

MEXICAN BEEF & CORN SALAD


2 corn cobs (1¾ pounds),

trimmed, husk and silks

removed


2 tablespoons lime juice

1 pound beef rump steaks,

trimmed



Pinch cayenne pepper

8 whole grain tortillas

(8 inches each)

13½ ounces canned kidney beans,

drained, rinsed

6½ ounces baby roma tomatoes,

halved

1 medium avocado, sliced

½ cup coarsely chopped fresh

cilantro leaves

PEPITA SAUCE

¼ cup pepitas (pumpkin

seed kernels)

½ cup fresh cilantro leaves



2 tablespoons lime juice

¼ cup plain Greek yogurt

1. Place each corn cob on a sheet of foil;

brush cobs with 2 teaspoons of the oil

and half the juice. Wrap foil tightly around

each cob. Cook corn on a heated greased

indoor grill pan or outdoor grill over

medium heat, turning occasionally, for

15 minutes or until tender. Cool for

10 minutes. When cool enough to handle,

cut kernels from corn.

2. Make Pepita Sauce.

3. Brush steaks with 2 teaspoons of the

remaining oil; sprinkle with spices.

Season. Cook steaks on a heated greased

indoor grill pan over medium-high heat,

for 3 minutes each side, for medium-rare

or until cooked as desired. Remove from

heat; rest, covered with foil, for 5 minutes.

4. Meanwhile, place tortillas on a heated

indoor grill pan for 30 seconds each side

until charred lightly.

5. Place corn kernels in a large bowl

with beans, tomatoes, avocado, cilantro

remaining oil and remaining juice; toss

gently to combine. Season.

6. Cut steak into thin slices. Top each

tortilla with corn salad and sliced steak;

serve drizzled with sauce.

TO MAKE PEPITA SAUCE: Process

pepitas, cilantro, garlic and oil in a food

processor until well combined. Add juice

and yogurt; process until smooth. Season

to taste.

Tips // Instead of fresh corn, you can

cook 1½ cups frozen corn kernels until

just tender. • You can use porterhouse

or sirloin steak instead of the rump

steak, if you prefer.


THAI-STYLE FRIED RICE


2 packages (8.8 ounces each)

microwave brown rice


olive oil


4 shallots, sliced thinly

2 tablespoons thai red curry

paste


1 pound uncooked shrimp,

peeled, deveined, tails intact

4½ ounces mixed mushrooms


sliced thinly

2 tablespoons light soy sauce

1 tablespoon fish sauce


1 cup Thai or regular basil leaves

1. Reheat rice according to package

directions.

2. Heat 1 tablespoon of the oil in a large

nonstick wok over high heat. Add eggs;

swirling the pan slightly to create an

approximately 8-inch omelette. Using a

spatula, pull egg inwards from edge of

pan towards center to create folds, letting

raw egg mixture fill any gaps. Cook for

3 minutes or until set. Roll up omelette in

the pan, slide carefully onto a board; cut

into ½-inch-thick slices.

3. Heat remaining oil in same wok over

high heat; stir-fry shallots for 3 minutes or

until softened. Add curry paste and garlic;

stir-fry for 30 seconds.

4. Add shrimp, mushrooms and pepper;

stir-fry for 4 minutes or until cooked

through.

5. Add rice and egg; stir-fry for 1 minute

or until heated through. Stir through the

sauces, lime juice and basil leaves. Serve

with lime cheeks, if you like.


MAIN MEALS

ROASTED

SUMAC CHICKEN

WITH BABY

VEGETABLES


start to finish 1 hour 15 minutes

serves 4

2 tablespoons butter,

softened

1 tablespoon ground sumac

1 small whole chicken

(2¾ pounds)

1 pound baby beets,

trimmed

8 ounces baby Dutch carrots,

trimmed

8 ounces baby purple

carrots, trimmed


1 medium blood orange,

peeled, sliced thickly

½ cup fresh mint leaves

3 ounces feta or goat cheese,

crumbled

2 tablespoons chopped

pistachios


2. Combine butter and sumac in a

small bowl. Massage sumac butter all

over the outside of the chicken. Tie

chicken legs together with kitchen

string; season. Place in a large baking

dish. Wrap beets individually in foil;

add to dish with chicken. Roast for

30 minutes.

3. Baste chicken with pan juices. Toss

carrots in oil; season and add to dish.

Roast for a further 30 minutes, or until

chicken is cooked through and skin is

golden brown. Loosely cover chicken

with foil; rest 10 minutes.

4. Meanwhile, peel beets and cut in

half. Return beets to pan with blood

orange and mint.

5. Serve chicken and vegetables

with cheese and nuts.


CHINESE CABBAGE & PEAR SLAW WITH PORK

active time 20 minutes start to finish 30 minutes + refrigeration & standing serves 4

1 tablespoon soy sauce

1 tablespoon sesame oil

1 teaspoon Chinese five-spice

powder


1 pork tenderloin (1¼ pounds)

2 tablespoons maple syrup

1 medium jicama, peeled, cut

into matchsticks

6½ ounces Napa cabbage, torn

1 medium pear, sliced thinly


cilantro leaves

1⁄3 cup lemon juice

½ cup extra virgin olive oil

2 tablespoons sesame seeds,

toasted

1. Preheat oven to 400°F. Line a medium

oven tray with parchment paper.

2. Combine soy sauce, sesame oil, fivespice

and zest in a large bowl. Trim pork

of any fat. Add pork to bowl, turn to coat;

season. Cover; refrigerate for 30 minutes.

3. Transfer pork to tray. Roast for 20 minutes

or until just cooked through. Transfer pork to

a plate; drizzle with half the syrup. Cover

loosely with foil; stand for 10 minutes.

4. Meanwhile, combine jicama, Napa

cabbage and pear in a large bowl. Add

combined juice, olive oil, sesame seeds

and remaining maple syrup; toss gently

to combine. Season.

5. Slice pork; serve with slaw and

cilantro.

Tip // Jicama (pronounced HE-kah-ma)

is also known as a Mexican turnip.

It’s mostly served raw in salads and

salsas. Keep it at room temperature or

refrigerate once cut. It must be peeled

before use.


MAIN MEALS

MINESTRONE WITH

WHEAT PASTA



serves 4

1 tablespoon extra virgin olive oil

1 medium fennel bulb, chopped

coarsely

1 large onion, chopped coarsely

2 trimmed sticks celery, chopped

coarsely

1 medium carrot, chopped

coarsely


2 sprigs fresh thyme

1 can (14½ ounces) can no salt

added diced tomatoes

3 ounces dry whole wheat

spiral pasta

1 can (15½ ounces) kidney beans,

drained, rinsed

5½ ounces black kale (Tuscan kale),

trimmed, chopped coarsely

2 tablespoons grated Parmesan

cheese

1 tablespoon fresh thyme leaves


medium heat. Cook fennel, onion, celery

and carrot, stirring occasionally, for

7 minutes or until onion is soft.

2. Add garlic and thyme sprigs to pan;

cook, stirring, for 2 minutes. Add

tomatoes, pasta and 5 cups water; bring

to a boil. Reduce heat to low; simmer

for 10 minutes. Remove thyme sprigs.

3. Add beans and kale; simmer for

2 minutes or until kale is just wilted.

Season with pepper. Top with cheese

and thyme leaves to serve.

Tips // Soup can be made up to 2 days

in advance; keep refrigerated. It will

thicken on standing, so add enough

water to thin to the desired consistency

when reheating. Soup can also be

frozen for up to 2 months. • You can use

any small shaped pasta in this soup.


CAULIFLOWER

SPICED WHOLE CAULIFLOWER



BAKED WHOLE CAULIFLOWER



Make Baked Whole Cauliflower (at right), using stock. Omit

remaining ingredients; instead process ¼ cup soft butter,

1 small chopped onion, 2 teaspoons garam masala, 1 teaspoon

each ground turmeric and ginger, and 4 halved cloves garlic

until smooth. Brush over cauliflower. Bake as directed. Top with

2 tablespoons fresh cilantro leaves.

Preheat oven 400°F. Cut a cross in base of a 2¾-pound cauliflower.

Place in large, heavy-based casserole dish or roasting pan. Pour

1 cup vegetable stock or dry sherry into dish. Combine ¼ cup

melted butter, 1 teaspoon smoked paprika, 1 crushed clove garlic

and ¼ cup finely grated Parmesan in a bowl; season. Brush over

cauliflower. Cover dish with lid or foil; bake 20 minutes. Remove

lid; bake, uncovered, for a further 15 minutes or until tender and

browned. Sprinkle with 2 tablespoons chopped parsley. Season.


MAIN MEALS

MISO WHOLE CAULIFLOWER



HERBY WHOLE CAULIFLOWER



Make Baked Whole Cauliflower (at left), using dry sherry. Omit

remaining ingredients; instead combine ¼ cup sweet shiro miso

paste, ¼ cup maple syrup, 2 tablespoons olive oil, 1 tablespoon

finely grated fresh ginger and 2 crushed cloves garlic in a bowl.

Brush over cauliflower. Bake as directed. Top with 2 teaspoons

toasted sesame seeds and 1 thinly sliced green onion.

Make Baked Whole Cauliflower (at left), using stock. Omit

remaining ingredients; instead process 5 tablespoons soft butter,

2 crushed cloves garlic, ¼ cup pine nuts, 1 teaspoon crushed red

pepper flakes, 2 teaspoons finely grated lemon rind, ½ cup flatleaf

parsley leaves and ¼ cup basil leaves until smooth. Rub over

cauliflower. Bake as directed. Top with extra toasted pine nuts.


BLUE CHEESE,

APPLE &

CHICKEN SLAW



serves 4

1⁄3 cup flaked almonds

2 medium carrots

1 large green apple,

unpeeled

¼ red cabbage, shredded

finely

3 cups shredded rotisserie

chicken

1⁄3 cup chopped fresh chives

3 ounces mild blue cheese,

crumbled

DRESSING

2 tablespoons mayonnaise


¼ teaspoon sugar

1. Make Dressing.

2. Toast nuts in a small dry frying

pan over low heat, tossing

frequently, for 2 minutes or until

golden. Transfer to a large bowl.

3. Cut carrots and apple into

matchsticks. Add carrots, apple,

cabbage, chicken, chives and cheese

to bowl with nuts; toss gently to

combine.

4. Drizzle salad with Dressing;

season with pepper.

TO MAKE DRESSING: Whisk

ingredients together with

1 tablespoon water in a small

bowl; season to taste.

Tip // You will need a 1¾ pound

rotisserie chicken for this recipe.


MAIN MEALS

GRILLED LEMON & ROSEMARY CHICKEN WITH GREENS


¼ cup fresh rosemary tips

1 whole chicken (3 pounds) cut up

1 tablespoon thinly sliced

lemon rind



1 medium red onion

2 tablespoons raisins

11 ounces baby black kale (Tuscan

kale)

1 cup Sicilian green olives,

crushed, pitted

Lemon wedges, to serve

BALSAMIC DRESSING

2 tablespoons balsamic dressing



2 teaspoons whole-grain mustard

1. Place rosemary in a small heatproof

bowl, cover with boiling water; stand for

30 seconds. Drain. Coarsely chop.

2. Combine chicken, rosemary, lemon

rind, lemon juice and the oil in a medium

glass or ceramic dish; season. Turn

chicken to coat. Cover; refrigerate for

2 hours or overnight.

3. Cook chicken on a parchment paperlined

grill pan over medium heat, skin-side

down, weighted down with an upturned

baking dish, for 12 minutes. Turn chicken;

cook until cooked through. Remove from

heat; stand, covered, for 5 minutes.

4. Meanwhile, make Balsamic Dressing.

5. Using a mandoline or V-slicer, cut

onion into thin slices. Combine onion and

Balsamic Dressing in a large bowl. Stand

for 10 minutes.

6. Place raisins in a small heatproof

bowl, cover with boiling water; stand for

2 minutes. Drain. Add kale and raisins to

onion mixture; season. Using your hands,

massage onion dressing onto the kale to

soften the leaves. Add olives; toss to

combine. Season.

7. Place salad on a serving platter; top

with chicken and drizzle with pan juices.

Serve with lemon wedges.

TO MAKE DRESSING: Whisk ingredients

in a bowl until combined.

Tip // The chicken could also be baked

in a 400°F oven for 35 minutes or until

cooked through.


BOTANIST BOWLS



1 teaspoon whole black

peppercorns

1 bay leaf

2 boneless skinless chicken

breasts (6½ ounces each)

6½ ounces Brussels sprouts, halved


8 ounces ounces green kale,

stems discarded, shredded

finely

1 medium avocado, cut into

wedges

2 tablespoons roasted almonds,

chopped coarsely

SUPERFOOD PESTO

½ cup firmly packed fresh

basil leaves

½ cup finely chopped green

kale leaves

¼ cup roasted almonds

¼ cup finely grated Parmesan

2 teaspoons lemon juice

1 small clove garlic, peeled


1 teaspoon spirulina



2. Place broth, peppercorns and bay leaf

in a medium saucepan over medium heat.

Add chicken; if chicken is not covered in

broth, add a little water. Bring to a boil;

reduce heat to low, simmer, uncovered,

for 4 minutes. Cover pan, turn off heat;

stand for 30 minutes.

3. Meanwhile, place Brussels sprouts on

tray, drizzle with half the oil; toss to coat.

Turn sprouts cut-side up; season. Roast for

20 minutes or until crisp and golden.

4. Make Superfood Pesto.

5. Place kale and remaining oil in a large

bowl; season with sea salt. Using your

hands, rub oil and salt into kale until

kale softens.

6. Remove chicken from the poaching

liquid; shred coarsely.

7. Divide kale between bowls; top with

Brussels sprouts, chicken, avocado,

almonds and pesto.

TO MAKE SUPERFOOD PESTO: Process

basil, kale, almonds, Parmesan, juice and

garlic until finely chopped. With motor

operating, gradually add oil in a thin,

steady stream; process until smooth. Stir

in spirulina; season to taste.

Tips // Spirulina is a blue-green algae

that many are calling a superfood. It

is made up of protein and essential

amino acids, and it is high in iron.

You can find spirulina in health food

stores. • Pesto can be made up to 4 days

ahead. Store, tightly covered, in a small

airtight container in the fridge


MAIN MEALS

CHICKEN PIES WITH CELERY ROOT & PARSNIP MASH

active time 30 minutes start to finish 50 minutes serves 6 (½ a pie each)

½ cup plus 1 tablespoon butter

2 medium leeks, white part

sliced thinly


1 cup white wine

1⁄3 cup all-purpose flour


3 cups milk


1 tablespoon chopped fresh

tarragon leaves

1½ pounds boneless skinless

chicken breasts, cut into

¾-inch pieces

2 medium celery roots, peeled,

cut into ¾-inch pieces

2 large parsnips, peeled, cut

into ¾-inch pieces

1 tablespoon Dijon mustard

1 cup finely grated Parmesan

1. Preheat oven to 400°F. Grease three

2-cup ovenproof dishes

2. Melt 6 tablespoons of the butter in a

large saucepan over medium heat; cook

leeks and garlic, stirring, for 8 minutes or

until leeks are soft. Add wine; simmer,

uncovered, for 3 minutes or until most of

the liquid is evaporated.

3. Add flour; cook, stirring, for 2 minutes

or until mixture bubbles and thickens.

Gradually stir in combined broth and

2 cups of the milk; cook, stirring, until

sauce boils and thickens. Stir in spinach

and tarragon; season to taste. Stir in

chicken; remove from heat. Spoon

mixture into dishes.

4. Meanwhile, boil, steam or microwave

celery roots and parsnips until tender;

drain. Return to pan; mash vegetables

until smooth. Stir in remaining butter,

remaining milk and the mustard. Season

to taste.

5. Spoon mash over chicken mixture in

dishes; make peaks in the surface with a

spoon or fork. Sprinkle with Parmesan.

6. Bake pies for 20 minutes or until mash

is browned lightly and chicken is cooked

through.

Tips // You can use any combination of

root vegetables for the mash topping

including potatoes, sweet potatoes and

turnips. • The flavor of this sauce relies

on gentle slow cooking of the leek and

garlic to release natural sweetness.

• You can also bake one large pie in a

8-cup rectangular ovenproof dish.


GREEN MASALA CHICKEN CURRY


2 bunches fresh cilantro, stems

and leaves chopped coarsely


mint leaves


1 fresh jalapeño chile, seeds


4 cloves garlic, chopped

¼ cup lemon juice

½ cup water



sliced thickly

8 small boneless skinless

chicken thighs

1½ teaspoons ground turmeric

½ teaspoon ground cinnamon

½ teaspoon ground cardamom

¼ teaspoon ground cloves

1 cup canned coconut cream

1½ ounces baby spinach

leaves, extra

1⁄3 cup natural flaked almonds,

roasted

1 medium lime, cut into wedges

1. Reserve a handful of cilantro leaves

and mint leaves for serving. Blend or

process remaining cilantro and mint with

spinach, chile, garlic, juice and the water

until smooth.

2. Heat oil in a large deep frying pan

over medium-high heat; cook onion,

stirring, for 5 minutes or until starting to

brown. Add chicken; cook for 5 minutes

or until chicken is browned on both sides.

Add spices; cook, stirring, for 1 minute or

until fragrant.

3. Stir in cilantro puree and coconut

cream; bring to a boil. Reduce heat to low;

simmer, uncovered, for 20 minutes or

until sauce thickens slightly and chicken

is cooked through. Season to taste.

4. Serve curry topped with extra spinach

leaves, reserved cilantro and mint,

almonds and lime wedges.

Tip // This is a great sauce for a

vegetable curry: In step 3, add chunky

chopped vegetables such as butternut

squash, potatoes, sweet potatoes or

cauliflower, or drained and rinsed

chickpeas (garbanzo beans) or lentils.

Simmer until vegetables are tender.


MAIN MEALS

SPICY SALMON MIXED-GRAIN SUSHI

active time 1 hour start to finish 1 hour + cooling & refrigeration serves 6

½ cup brown rice

¼ cup tri-color quinoa

¼ cup pearl barley

¼ cup rice vinegar

2 tablespoons sugar

½ teaspoon sea salt flakes

¼ cup sunflower seeds,

chopped finely

2 sheets toasted seaweed nori

6½ ounces sashimi-grade salmon,

sliced thinly

½ teaspoon chili powder

1 medium avocado, sliced

thinly

1 teaspoon lemon juice

PICKLED CUCUMBER

2 English cucumbers, peeled,

sliced thinly

2 tablespoons rice vinegar

1 tablespoon sugar

1 clove garlic, sliced thinly

1. Place rice, quinoa, barley and 2 cups

water in a medium saucepan; bring to a

boil. Reduce heat to low; simmer, covered,

for 30 minutes or until water is absorbed.

Remove from heat; stand, covered, for

10 minutes.

2. Meanwhile, combine vinegar, sugar and

salt in a small bowl. Place rice mixture and

seeds in a large, wide, stainless steel bowl.

Using a plastic spatula, repeatedly slice

through rice mixture at an angle to separate

grains, gradually pouring in vinegar

mixture. Stand for 10 minutes to cool.

3. Grease and line a 7¾-inch square cake

pan with plastic wrap. Place one nori

sheet, trimming to fit, shiny side-down,

over base of pan. Spread half the rice

mixture over nori. Top with salmon;

sprinkle with chili powder.

4. Combine avocado and juice in a small

bowl. Place avocado mixture over salmon;

top with remaining rice mixture. Place the

remaining nori sheet, trimming to fit,

shiny side-up, over the rice mixture. Cover

nori with plastic wrap. Place food cans on

sushi to weigh it down. Refrigerate for

6 hours or until firm enough to cut.

5. Make Pickled Cucumber.

6. Remove sushi from pan; cut into

squares. Serve sushi with Pickled

Cucumber.

TO MAKE PICKLED CUCUMBER:

Combine ingredients in a medium

bowl; let stand for 5 minutes for flavors

to develop. Drain.

Tip // You will need to start this recipe

at least 7 hours ahead.


PORK & ALMOND MEATBALLS WITH KALE & BROCCOLINI


½ cup blanched almonds,

roasted

1 pound ground pork


1 egg

¼ cup finely chopped tarragon,

plus 3 extra sprigs


lemon rind

1⁄3 cup finely grated Parmesan

2 teaspoons extra virgin

olive oil

2½ cups almond milk

1 tablespoon Dijon mustard

1 bunch broccolini, blanched,

trimmed, halved lengthways

1 bunch kale, trimmed, chopped

Extra chopped roasted

blanched almonds and finely

grated Parmesan, to serve

1. Place almonds in a small food processor;

process until finely chopped. Combine pork,

almonds, garlic, egg, chopped tarragon,

rind and Parmesan in a large bowl; season.

Roll tablespoons of mixture into balls.

2. Heat oil in a large, deep-sided frying

pan over medium heat. Add meatballs

and cook, turning, for 4 minutes or

until browned.

3. Add almond milk, extra tarragon

sprigs and mustard; bring to a simmer.

Cook for 6 minutes or until reduced

slightly; season.

4. Add broccolini and kale; toss. Cook

for 2 minutes; season to taste. Serve with

extra almonds and Parmesan.

Tip // To blanch the broccolini, place in

a heatproof bowl; cover with boiling

water. Let stand for 2 minutes; drain.


MAIN MEALS

TOMATO SALAD



serves 4

1 large clove garlic

9½ ounces sourdough bread,

sliced thickly


1 medium red bell pepper

1 medium yellow bell pepper

1½ pounds mixed heirloom

tomatoes

2 tablespoons balsamic

vinegar

3 ounces soft goat cheese,

crumbled

¼ cup fresh baby basil leaves

1. Preheat oven to 400°F. Line two

large oven trays with parchment paper.

2. Cut garlic clove in half; rub bread

with cut surface. Reserve garlic. Tear

bread into bite-sized pieces and

place on one tray; drizzle with

1 tablespoon of the oil. Season.

3. Quarter peppers; discard seeds

and membranes. Place peppers

on second tray. Place bread on the

rack above the peppers; roast for

12 minutes or until bread is golden.

Continue roasting peppers for a

further 8 minutes or until softened.

Cover peppers with parchment

paper; stand for 5 minutes. Peel away

the skins. Cut peppers into strips.

4. Cut large tomatoes into slices

or wedges; leave smaller tomatoes

whole. Place tomatoes in a large

bowl with pepper strips.

5. Crush reserved garlic into a bowl.

Add remaining oil and the vinegar to

bowl, whisk to combine; season. Add

toasted bread and dressing to a large

bowl with tomato and pepper mixture;

toss gently to combine.

6. Serve salad on a large platter;

scatter with crumbled goat cheese

and the basil. Serve immediately.


FISH TACOS WITH TOMATO & AVOCADO SALSA


1 tablespoon smoked paprika

1 teaspoon ground cumin

½ teaspoon cayenne pepper

2½ pounds firm white fish fillets

1 tablespoon extra virgin

olive oil

10 ounces white corn tortillas

Lime cheeks, to serve

TOMATO & AVOCADO SALSA

2 medium tomatoes, seeded,

chopped finely

1 large avocado, chopped

finely

1 small red onion, sliced

thinly

1⁄3 cup fresh cilantro leaves

LIME DRESSING


2 teaspoons sugar

1 small fresh serrano chile,

seeded, sliced thinly


olive oil

1. Combine paprika, cumin and cayenne

pepper in a small bowl; rub all over fish.

2. Heat oil in a medium frying pan over

high heat; cook fish, in batches, turning

occasionally, for 5 minutes or until

cooked through. Transfer to a plate;

cover to keep warm.

3. Wipe pan clean with paper towel.

Heat pan over high heat; cook one tortilla

at a time for 30 seconds on each side or

until heated through. Cover with foil to

keep warm.

4. Meanwhile, make Tomato & Avocado

Salsa, then Lime Dressing.

5. Place fish in tortillas with Tomato &

Avocado Salsa. Drizzle with dressing and

serve with lime cheeks. Sprinkle with

extra cilantro leaves, if you like.

TO MAKE TOMATO & AVOCADO SALSA:

Place ingredients in a large bowl; toss

gently to combine.

TO MAKE LIME DRESSING: Combine

the ingredients in a small bowl; season

to taste.


MAIN MEALS

GREEN CURRY STEAMED FISH PACKETS


¼ cup Thai green curry paste

1 cup coconut milk

2 tablespoons fish sauce

1 tablespoon brown sugar

1 bunch choy sum (Chinese

flowering cabbage), cut into

thirds

4 snapper fillets (4½ ounces),

skin-on

6 kaffir lime leaves

½ cup Thai basil or regular

basil leaves

3 ounces vermicelli noodles

1 long green chile, sliced

thinly

Extra Thai basil or regular

basil leaves and lime wedges,

to serve

1. Preheat oven to 350°F. Combine curry

paste, coconut milk, fish sauce and sugar

in a bowl.

2. Place four 20-inch pieces of foil on

the counter. Top each with a sheet of

parchment paper half the size, placed at

one end of the foil.

3. Divide choy sum, fish and 4 kaffir

leaves between each piece of parchment

paper, positioning in the center. Slowly

pour one-quarter of the green curry

mixture over each piece of fish and top

with basil leaves. Bring the foil up and

over the filling, fold edges to seal and

form a half moon shape.

4. Place packets on a large oven tray;

bake for 20 minutes or until fish is cooked

through.

5. Meanwhile, place noodles in a

heatproof bowl, cover with boiling water.

Stand for 5 minutes until soft, drain well.

6. Shred remaining kaffir lime leaves.

Carefully open packets; add noodles.

Serve immediately, scattered with chile,

kaffir lime leaves, extra basil leaves and

lime wedges. Season to taste.

Tip // If you can’t find kaffir lime leaves,

about 1½ teaspoons of finely chopped

lime zest can be used in place of each

kaffir lime leaf.


KALE & MUSHROOM LASAGNA

active time 45 minutes start to finish 1 hour 30 minutes serves 6

2 pounds fresh ricotta

1½ cups grated pecorino cheese

1 cup buttermilk

½ teaspoon ground nutmeg


lemon rind



4 green onions, sliced thinly

1 pound small portobello

mushrooms, sliced thinly

12½ ounces black kale (Tuscan

cabbage), trimmed, chopped

11 ounces fresh lasagna sheets

1 tablespoon olive oil, extra

½ cup hazelnuts, chopped

coarsely

1 medium lemon, rind cut into

thin strips

1 fresh jalapeno pepper, sliced

thinly

1. Combine ricotta, half the pecorino,

the buttermilk, nutmeg and grated rind in

a large bowl.


medium-high heat, add garlic, half the

green onions and 12½ ounces of the

mushrooms; cook, covered, for 5 minutes

or until mushrooms start to soften. Add

9½ ounces of the kale; stir until wilted.

Cool slightly.


4. Grease a 12-cup ovenproof dish.

Spread base with ¼ cup of the ricotta

mixture. Top with a single layer of lasagna

sheets, trimming to fit. Top with one-third

of the remaining ricotta mixture and half

the mushroom mixture. Continue

layering, ending with ricotta mixture.

5. Cover lasagna with foil. Bake for

25 minutes. Remove foil; bake a further

20 minutes or until pasta is cooked

through and top is golden brown.

6. Meanwhile, heat extra oil in a medium

frying pan over high heat; cook remaining

mushrooms and remaining kale, stirring,

for 3 minutes. Add remaining green

onions, the hazelnuts, rind strips and

jalapeno; toss to combine.

7. Serve lasagna topped with mushroom

mixture and remaining pecorino.

Tip // Lasagna can be made a

day ahead. Keep, covered, in the

refrigerator.


MAIN MEALS

HOMEMADE PASTA WITH FRESH TOMATO SAUCE


2½ cups spelt flour, plus extra

for dusting

1 teaspoon chili powder

1 teaspoon crushed red

pepper flakes

1 tablespoon smoked paprika

½ teaspoon salt

2 eggs, at room temperature

¼ cup water


1¼ pounds mixed tomato medley,

halved or chopped



¼ cup olive oil, extra


2 teaspoons honey


fresh chives

2 ounces fresh ricotta, feta

or goat cheese, crumbled

1. Combine flour, chili powder, pepper

flakes, paprika and salt in a large bowl.

Make a well in the center. Whisk eggs, the

water and oil in a medium bowl; pour into

well. Use a fork to slowly incorporate the

egg mixture into the flour mixture; mix

to a dough. Turn dough onto a lightly

floured surface; knead for 10 minutes or

until smooth and pliable. Enclose in

plastic wrap; refrigerate for 1 hour.

2. Combine tomatoes, zest, garlic, extra

oil, the vinegar, honey and half the chives

in a large non-reactive bowl; season to

taste. Stand for 30 minutes.

3. Divide dough into quarters; dust

lightly with extra flour. Roll each portion

through a pasta machine set on the

thickest setting. Fold dough in half, roll

through machine. Repeat rolling several

times, adjusting the setting so the pasta

sheets become thinner with each roll. Roll

to the third thinnest setting. Hang sheets

for 10 minutes to dry slightly. Loosely fold

or roll pasta sheets; cut into ¾-inch strips.

Dust lightly with a little extra flour.

4. Cook pasta in a large saucepan of

boiling salted water, uncovered, for

2 minutes or until just tender; drain.

Add pasta to tomato mixture; toss to

combine. Serve topped with ricotta and

remaining chives.

Tips // The pasta dough can be mixed

in a food processor. • You can use sugar

instead of honey in the fresh tomato

sauce. • You can make the pasta dough

a day ahead; keep enclosed in plastic

wrap in the fridge. Let dough stand

at room temperature for at least 30

minutes before rolling through the

pasta machine.


RHUBARB-GLAZED CORNISH HENS WITH RADICCHIO SLAW

active time 55 minutes start to finish 1 hour 15 minutes serves 4

4 Cornish game hens

(1 pound each)

2 radicchio hearts, leaves

separated

½ cup roasted pecans,

chopped coarsely

½ cup dried cranberries,

chopped coarsely

¼ cup lemon juice

½ cup extra virgin olive oil

RHUBARB GLAZE

1⁄3 cup olive oil

3 cups coarsely chopped rhubarb

1 small red onion, sliced thinly


½ cup pasta sauce

½ cup apple cider vinegar

1⁄3 cup honey

1½ tablespoons smoked paprika

1. Make Rhubarb Glaze. Reserve half the

glaze for serving.

2. Preheat oven to 350°F. Line two large


3. Rinse hens; pat dry inside and out. Use

kitchen scissors to cut down each side of

the backbone; discard backbone. Turn

hens over and press firmly on the breast

to flatten. Brush hens all over with some

of the remaining glaze.

4. Cook hens, breast-side down, on a

heated greased indoor grill pan or

outdoor grill over medium-high heat for

1 minute or until grill marks appear.

Transfer to trays. Brush generously with

remaining glaze. Roast for 25 minutes

or until cooked through. Cover; rest for

5 minutes.

5. Meanwhile, place radicchio and

pecans in a large bowl. Place cranberries,

juice and oil in a screw-top jar; shake

well. Pour dressing over salad, season;

toss gently to combine.

6. Serve hens with radicchio slaw and

reserved glaze.

TO MAKE RHUBARB GLAZE: Heat oil in a

medium saucepan over medium heat;

cook rhubarb, onion and garlic, stirring,

for 5 minutes or until softened. Add

remaining ingredients; simmer over low

heat for 20 minutes, stirring occasionally,

or until thickened. Cool 5 minutes. Blend

or process until smooth; season to taste.

Tips // You will need about 6 fresh

rhubarb stems. • Rhubarb glaze can be

made up to 3 days ahead. Keep covered

in the fridge.


MAIN MEALS

ALMOND-CRUSTED CHICKEN SCHNITZELS

WITH FENNEL & PEAR SALAD


2 large boneless skinless chicken

breasts (about 1 pound), halved

horizontally

2 eggs

2 teaspoons water

1 cup almond meal



¼ cup coarsely chopped fresh

flat-leaf parsley

1⁄3 cup olive oil

FENNEL & PEAR SALAD



1 medium fennel bulbs,

quartered

1 medium pear, sliced thinly

4 red radishes, trimmed, cut into

thin wedges

4 cups chopped iceberg

lettuce

½ cup shaved Parmesan

1. Pound chicken between two sheets

of plastic wrap or parchment paper

with a rolling pin or meat mallet until

½-inch thick.

2. Lightly beat eggs and the water in a

shallow dish. Combine almond meal,

garlic, zest and parsley in a shallow dish;

season. Dip chicken, one piece at a time,

in egg; dip in almond mixture to coat,

pressing firmly. Place on a plate,

refrigerate for 30 minutes.

3. Meanwhile, make Fennel & Pear Salad.


medium-high heat; cook schnitzels for

2 minutes on each side or until just

cooked through. Drain on paper towel.

5. Serve schnitzels with salad.

TO MAKE FENNEL & PEAR SALAD:

Place oil and juice in screw-top jar;

season, shake well to combine. Reserve

fronds from fennel. Using a mandoline or

V-slicer, shave fennel. Place shaved fennel

in a medium bowl with pear, radishes and

lettuce; toss gently to combine. Just

before serving, add dressing, Parmesan

and reserved fennel fronds; toss to

combine.

Tips // If pears are not in season, you

can also make this salad with apple

instead. • Fennel fronds can be kept in

a bag in the fridge; use in place of dill

in salads, sprinkle over cooked pork or

fish, or chop and stir into casseroles.


KOREAN BEEF & CORN SOFT TACOS

active time 40 minutes start to finish 40 minutes + standing & refrigeration serves 4

6 Napa cabbage leaves, trimmed,

cut into large pieces

2 tablespoons sea salt flakes

2 tablespoons rice vinegar

2 teaspoons Korean chile paste

(gochujang)

2 tablespoons rice malt syrup

1 teaspoon sesame oil

½ medium yellow onion,

grated coarsely

2 cloves garlic, grated finely

¼ cup soy sauce

¼ cup rice malt syrup, extra

1 tablespoon sesame oil, extra

1½ pounds beef flank steak,

butterflied to ¾ inch thick

2 corn cobs (1¾ pounds),

trimmed, husk and silks

removed

8 corn tortillas (6 inch), warmed

1 large avocado, sliced thinly

Micro herbs, to serve optional

1. To make the spicy kimchi, wash Napa

cabbage, then toss with salt in a colander.

Place colander over a bowl; let stand for

30 minutes. Rinse cabbage well to remove

the salt; pat dry with paper towel.

Combine rice vinegar, paste, syrup and oil

in a large bowl. Add cabbage; toss well to

coat. Set aside.

2. Meanwhile, combine onion, garlic,

soy sauce, extra syrup and extra oil in a

medium bowl; season. Add steak; mix

well to coat. Cover; refrigerate for 1 hour.

3. Cook corn on a greased indoor grill

pan or outdoor grill over high heat for

10 minutes, turning occasionally, or until

lightly charred. Remove from heat. When

cool enough to handle, cut kernels from

the cobs.

4. Drain steak; discard marinade. Cook

steak on a greased indoor grill pan or

outdoor grill over medium-high heat for

3 minutes each side for medium rare or until

cooked to your liking. Remove from heat;

rest, covered, for 5 minutes. Slice thinly.

5. Divide spicy kimchi, corn, avocado

and steak among tortillas; top with

micro herbs.

Tips // If you can’t get flank, you can

use skirt steak or rump steak. • Korean

chile paste (gochujang) is a fermented

chile paste available at larger grocery

stores and Asian markets. If you

can’t find it, mix together 1 tablespoon

crushed red pepper flakes moistened

with soy sauce and add a little sugar

for each tablespoon called for in

the recipe.


MAIN MEALS

SUPER GREEN FRITTATA

active time 20 minutes start to finish 1 hour 25 minutes + standing serves 8

2 teaspoons olive oil

4 ounces green kale, trimmed,

torn coarsely

3 ounces fresh mozzarella, torn

1 teaspoon lime zest

2 large green zucchini, sliced

thinly

4 green onions, sliced thinly


flat-leaf parsley, chopped

1⁄3 cup coarsely chopped fresh dill

¾ cup quinoa flakes

¾ cup finely grated Parmesan


GREEN SAUCE

2 fresh jalapeno peppers, seeds


2 tablespoons pepitas (pumpkin

seed kernels)



1. Preheat oven to 350°F. Grease a deep

6-cup round ovenproof dish. Line an oven


2. Drizzle oil over kale in a large bowl.

Massage kale to coat well in oil; this also

helps to soften the kale. Spread half the

kale over the tray.

3. Add half the mozzarella to remaining

kale in bowl, then add remaining

ingredients; season, mix well. Transfer

mixture to dish; top with remaining

mozzarella.

4. Bake frittata for 1 hour or until set;

bake kale for 5 minutes or until crisp.

Leave frittata in dish for 10 minutes

before serving.

5. Meanwhile, make Green Sauce.

6. Serve frittata topped with roasted kale

and Green Sauce. Sprinkle with additional

parsley leaves and dill, if you like. Serve

warm or at room temperature with a

tomato salad if desired.

TO MAKE GREEN SAUCE: Process

jalapenos and pepitas in a small food

processor until almost combined; the

mixture should still have some texture.

Transfer to a small bowl; add juice and

oil, season to taste.

Tips // Loosely cover dish with foil

if the top of the frittata becomes too

dark. • To test if frittata (or any baked

egg dish) is cooked, insert a thin-bladed

knife into the center and withdraw the

knife slowly. If the blade is clean, the

frittata is cooked. If there is uncooked

mixture on the blade, cook for 5 minutes

more before testing again.


ROASTED

ROSEMARY

PORK, FENNEL

& POTATOES


start to finish 1 hour 5 minutes

+ standing

serves 4

1 tablespoon finely chopped

fresh rosemary leaves

2 teaspoons fennel seeds


pepper flakes

¼ cup olive oil

4 small fennel bulbs, halved

1½ pounds fingerling

potatoes, halved

lengthways

1 pound pork tenderloin

1 medium lemon, cut into

wedges


2. Combine rosemary, seeds, chile

and oil in a small bowl; season. Place

fennel and potatoes in a large baking

dish. Drizzle with two-thirds of the

rosemary mixture; toss to combine.

Roast for 30 minutes.

3. Rub pork with remaining

rosemary mixture. Stir potatoes

and fennel; place pork on top of

vegetables. Roast for 25 minutes or

until pork is just cooked through.

Cover loosely with foil; let stand in

a warm place for 5 minutes.

4. Slice pork. Serve with potatoes,

fennel and lemon wedges.

Tip // You can replace the pork with

bone-in chicken breasts.


MAIN MEALS

GREEN MINESTRONE WITH PESTO



olive oil

1 teaspoon finely chopped

fresh sage

2 cloves garlic, chopped finely

1 medium leek, chopped finely

1 medium parsnip, cut into

½-inch cubes


sliced thinly

4½ ounces curly kale, stems

discarded, torn in pieces

6 cups vegetable broth

4½ ounces green beans, trimmed,

cut into ½-inch lengths

2 medium zucchini, halved,

sliced thinly

1 can (15½ ounces) cannellini

beans, drained, rinsed

BASIL PESTO

2 cups loosely packed fresh

basil leaves

1⁄3 cup grated Parmesan

¼ cup pine nuts, toasted

½ clove garlic, peeled

½ cup olive oil


medium heat. Cook sage, garlic and

leek, stirring, for 3 minutes or until leek

is soft. Cook parsnip, celery and kale,

stirring, for a further 2 minutes or until

kale is bright green. Add broth; bring

to a boil. Reduce heat to low; simmer,

uncovered, for 15 minutes or until

parsnip is almost tender.

2. Add green beans, zucchini and

cannellini beans; simmer for a further

5 minutes or until zucchini is just tender.

Season to taste.

3. Meanwhile, make Basil Pesto.

4. Serve soup topped with Basil Pesto.

TO MAKE BASIL PESTO: Blend or process

ingredients until smooth. Transfer to a

small bowl; season to taste.

Tips // Cut the leek in half lengthways

and rinse carefully between the layers;

they can be quite gritty. • Soup can be

made a day ahead; keep covered in

the fridge. Pesto can be made 3 days

ahead; keep tightly covered, in a small

airtight container, in the fridge. • Soup

and pesto can be frozen separately, for

up to 3 months.


IN

BETWEEN

Don’t ruin your hard work by eating unhealthy

snacks. The recipes in this chapter will ensure

you are not setting your progress back!

GRILLED EGGPLANT BRUSCHETTA WITH HAZELNUT TOPPING

active time 30 minutes start to finish 35 minutes makes 8

8 baby eggplants

¼ cup olive oil

1½ tablespoons balsamic

vinegar

1 tablespoon honey

1 loaf sourdough bread

(14 ounces)

2 tablespoons trimmed red

garnet or other microgreens

2 teaspoons lemon zest

HAZELNUT TOPPING

¾ cup skinless hazelnuts

2 large cloves garlic, crushed

1½ tablespoons lemon juice

2 teaspoons red wine vinegar

¼ cup olive oil

¾ cup water

1. Slice each eggplant lengthways. Brush

with 2 tablespoons oil on both sides;

season. Cook on a heated indoor grill pan

our outdoor grill over medium-high heat

for 3 minutes each side or until cooked

through. Transfer to a bowl, add vinegar

and honey; toss to coat.

2. Cut rounded ends off the bread;

reserve for Hazelnut Topping. Cut

remaining bread into 8 thick slices;

brush with remaining oil. Cook bread

on a heated grill pan or outdoor grill

for 2 minutes each side or until grill

marks appear.

3. Make Hazelnut Topping.

4. Spread topping generously onto

toasted sourdough; top with eggplant,

reserved hazelnuts and zest.

TO MAKE HAZELNUT TOPPING: Preheat

oven to 350°F. Spread nuts on an oven tray.

Roast for 8 minutes or until golden brown;

cool. Halve ¼ cup of the nuts; reserve for

serving. Process remaining nuts until fine

crumbs. Add 2½ ounces of the reserved

bread, process until fine crumbs. Add

garlic, juice, vinegar, oil and the water;

process until combined. Season to taste.

Tips // You can use zucchini instead of

eggplant and almonds or walnuts instead

of hazelnuts, if you like. • Hazelnut

Topping can be made up to 1 week ahead;

keep in a covered container in the fridge.

• For more of a bite-sized version, use a

sourdough baguette and cut the eggplant

into smaller pieces.


IN BETWEEN

KALE CHIPS



serves 8

14½ ounces kale


olive oil

½ teaspoon crushed sea salt

flakes

1. Preheat oven to 375°F; place

three large oven trays in the oven

while preheating.

2. Remove and discard kale stems

from leaves. Wash leaves well; pat

dry with paper towel or dry in a salad

spinner. Tear kale leaves into 2-inch

pieces; place in a large bowl, then

drizzle with oil and sprinkle with salt.

Using your hands, rub oil and salt

through the kale. Spread kale, in a

single layer, on preheated trays.

3. Bake kale for 10 minutes; remove

any pieces of kale that are already

crisp. Return remaining kale to oven

to bake for a further 2 minutes;

remove any pieces that are crisp.

Repeat until all the kale is crisp. Cool.

Tip // Store kale chips in an airtight

container for up to 2 weeks.


CHIA & TOMATO GUACAMOLE WITH SUMAC CRISPS


2 medium avocados,

chopped coarsely

1⁄3 cup lime juice

1 small red onion, chopped

finely

1⁄3 cup sun-dried tomatoes,

chopped finely

¼ cup fresh cilantro, chopped

coarsely

½ teaspoon smoked paprika

1½ tablespoons black or white

chia seeds

1 fresh long red chile, sliced

thinly

SUMAC CRISPS

4 whole wheat tortillas (8 inch)

3 teaspoons extra virgin olive oil

1½ teaspoons ground sumac

1. Preheat oven to 400°F. Line three oven

trays with parchment paper; brush with a

little oil.

2. Make Sumac Crisps.

3. Place avocados and juice in a medium

bowl; mash lightly with a fork. Stir in onion,

tomatoes, cilantro, paprika, 1 tablespoon

of the chia seeds and three-quarters of the

chile. Season to taste with salt.

4. Place guacamole in a serving bowl; top

with remaining chia seeds and remaining

chile. Serve with Sumac Crisps. Scatter with

extra chopped cilantro, if you like.

TO MAKE SUMAC CRISPS: Cut each

tortilla into 16 triangles. Place in a single

layer on lined trays; brush with oil.

Sprinkle with sumac; season with salt and

pepper. Bake for 5 minutes or until golden

and crisp.

Tips // Guacamole can be made up to

1 day ahead and refrigerated in an

airtight container. • Sumac crisps will

keep in an airtight container for up to

1 week.


IN BETWEEN

FLOURLESS

CHOCOLATE CAKES

WITH AVO ICING



makes 6

3 eggs, separated

2⁄3 cup superfine sugar

1 teaspoon vanilla extract

2½ ounces dark chocolate

(70% cocoa), grated finely

¾ cup ground hazelnuts

¼ cup coconut oil, melted

4 ounces raspberries

AVO ICING

1 large ripe avocado

2 tablespoons cocoa powder

2 tablespoons coconut oil, melted

2 tablespoons agave nectar

1. Preheat oven to 350°F. Grease six

¾-cup friand pans; line bases and sides

with parchment paper.

2. Beat egg yolks, ½ cup of the sugar

and the extract with an electric mixer

until thick and pale. Fold in combined

chocolate and ground hazelnuts.

3. Beat egg whites in a small bowl with

electric mixer until soft peaks form.

Gradually add remaining sugar; beat until

sugar dissolves between additions and

mixture is glossy and stiff. Gently fold egg

white mixture into egg yolk mixture with

coconut oil. Pour into pans.

4. Bake cakes for 20 minutes or until a

skewer inserted in center comes out

clean. Leave in pans for 10 minutes; turn,

top-side up, onto a wire rack to cool.

5. Make Avo Icing.

6. Spread icing onto cooled cakes; top

with raspberries.

TO MAKE AVO ICING: Blend or process

ingredients until smooth and glossy.

Tip // Uniced cakes can be made 2 days

ahead. Store in an airtight container.

Ice cakes on day of serving.


SMOOTHIES

GOOD-FOR-YOU PIÑA COLADA


makes 8 cups

Blend 1¾ pound chopped fresh pineapple, 1 cup coconut water and 2⁄3 cup

shredded unsweetened coconut in a high-speed blender until well combined.

Add 30 ice cubes and ¼ cup lime juice; blend until smooth. Top with toasted

coconut flakes and lime slices, if you like. Serve immediately.

Tip // You will need about 1½ peeled and cored medium fresh pineapples

for this recipe.

SKIN SOOTHER


Blend 1 peeled and coarsely chopped English

cucumber, ½ coarsely chopped medium

avocado, ¾ ounces baby spinach leaves,

2 tablespoons raw cashew nuts, 4 fresh pitted

dates and 1 cup water in a high-speed blender

until smooth and creamy. Serve over crushed ice

topped with cacao nibs, if you like.

B-VITALIZER


Blend 2 peeled and coarsely chopped medium

oranges, ¼ cup firmly packed fresh flat-leaf

parsley leaves and ½ ounces each baby spinach

leaves and fresh wheatgrass in a high-speed

blender until combined.

Tip // You can get fresh wheatgrass at health

food stores.

AFTERNOON BRAIN REBOOT


Blend 1 cup canned coconut milk, 1 cup frozen blueberries, 1 washed and

grated small beet and 2 tablespoons cacao powder in a high-speed blender

until smooth. Adjust the consistency by adding extra coconut milk, if necessary.

Serve topped with a little extra coconut milk and cacao powder, if you like.

Tip // Make this smoothie in advance and keep in the fridge in a sealed

jar. Stir or shake to bring it back together.


IN BETWEEN

NO-KNEAD FENNEL & BEET SPELT BREAD

active time 20 minutes start to finish 50 minutes + standing makes 8 rolls

1 medium beet, peeled,

grated coarsely

3 teaspoons fennel seeds

3 cups spelt flour

1 teaspoon salt

1 teaspoon active dry yeast


1¼ cups warm water

1 teaspoon sea salt flakes

1. Spread grated beet onto paper towel;

lert stand for 1 hour to dry.

2. Place 2 teaspoons of the fennel seeds

in a small frying pan; cook, stirring for

30 seconds or until fragrant.

3. Combine flour, table salt, toasted

fennel seeds, yeast, oil, the water and

beets in a large bowl. Cover with plastic

wrap and a kitchen towel; stand to slowly

rise for 14 hours.

4. Place a 9½-inch base measurement

cast iron casserole dish with a firm fitting

lid in the oven; preheat to 475°F. The dish

needs to be as hot as the oven before you

put the dough inside.

5. Turn dough onto a floured surface;

shape into a large ball. Divide dough into

eight portions; shape each portion into a

roll. Arrange rolls, side-by-side, in a circle,

on a large sheet of parchment paper.

Sprinkle with salt flakes and remaining

fennel seeds. Cover; stand for 1 hour.

6. Transfer rolls on paper into the hot

dish; cover with lid. Bake for 20 minutes;

remove lid. Bake for a further 12 minutes

or until bread sounds hollow when

tapped. Transfer bread to a wire rack.

Serve warm or cool. If desired, serve with

ricotta and honey.

Tips // You will need to start this recipe

a day ahead. • We used a cast-iron pan,

but any heavy-based pan can be used.

• For a sweet variation, add some nuts,

dried fruit and a little bit of honey.


RASPBERRY RIPPLE YOGURT POPS

active time 15 minutes start to finish 15 minutes + freezing makes 6

4½ ounces fresh or frozen

raspberries


2 tablespoons honey

1 vanilla bean

1 cup plain Greek yogurt


1½ tablespoons honey, extra

1. Place raspberries, juice and honey

in a medium bowl; crush berries using

a fork. Spoon 1 tablespoon of the

raspberry mixture into the base of each

of six 1⁄3-cup paper cups. Freeze for

1 hour or until firm.

2. Meanwhile, split vanilla bean in half

lengthways; scrape seeds into medium

bowl. Whisk in yogurt, zest and extra

honey until combined. Fold in remaining

raspberry mixture to form a ripple effect.

3. Divide mixture between molds; insert

a pop stick into each. Freeze overnight.

4. Dips the cups quickly in hot water;

turn out.

Tip // Pops can be made up to a week

ahead of time.


IN BETWEEN

CHOC-DIPPED WATERMELON


3 pounds piece watermelon, cut

into small wedges

1 tablespoon edible freeze-dried

rose petals

½

¾

teaspoon pure vanilla extract

cup cacao powder

CRUNCHY ADD-ONS

¼ cup freeze-dried raspberries,

crushed

2 tablespoons shredded

unsweetened coconut

CHOCOLATE COATING

2 tablespoons coconut oil

½ cup cacao butter, chopped

finely

2 tablespoons maple syrup

1. Place watermelon wedges on

parchment paper-lined trays; pat with

paper towel to remove excess moisture.

2. Place Crunchy Add-Ons in separate

small bowls.

3. Make Chocolate Coating.

4. Dip watermelon into Chocolate

Coating; allow excess chocolate to drain

off. Sprinkle with a selection of Crunchy

Add-Ons; return to tray. If chocolate starts

to thicken, reheat. Refrigerate Choc-

Dipped Watermelon for 15 minutes or

until chocolate is set.

5. Pour any leftover Chocolate Coating

onto a plate lined with parchment paper;

sprinkle with leftover Crunchy Add-Ons.

Refrigerate for 15 minutes or until

chocolate is set. Break into pieces and

serve with the Choc-Dipped Watermelon.

TO MAKE CHOCOLATE COATING: Whisk

coconut oil and cacao butter in a medium

heatproof bowl over a smaller heatproof

bowl of boiling water until combined and

smooth. Whisk in maple syrup and vanilla;

remove from heat. Whisk in cacao powder

until combined and smooth.

Tip // Freeze-dried raspberries and

rose petals can be found in health or

gourmet food stores.


SNACKS

FRUIT & NUT

CHOCOLATE CLUSTERS


start to finish 15 minutes + refrigeration makes 12

CHOCOLATE-DIPPED

STRAWBERRIES


start to finish 15 minutes + cooling makes 12

Melt 3 ounces chopped dark chocolate (85% cocoa) in a medium

heatproof bowl over a saucepan of simmering water. Remove

from heat; stir in ½ cup dried blueberries, ½ cup chopped seeded

fresh dates, ½ cup coarsely chopped dried figs, ½ cup golden

raisins and ¼ cup chopped roasted pistachios. Drop spoonfuls

of mixture in clusters on a parchment-paper lined oven tray.

Sprinkle with ¼ cup chopped roasted pistachios. Refrigerate

until firm.

Preheat oven to 350°F. Roast 1⁄3 cup walnuts on an oven tray for

5 minutes or until golden. Chop coarsely; cool. Melt 2½ ounces

chopped dark chocolate (85% cocoa) in a small heatproof bowl

over a saucepan of simmering water. Cool for 3 minutes. Half-dip

8 ounces strawberries in melted chocolate, one at a time; drain

away excess. Place strawberries on a parchment-paper lined oven

tray. Sprinkle with chopped nuts before chocolate sets.


IN BETWEEN

COCONUT OAT COOKIES


start to finish 45 minutes + cooling makes 20

SWEET NUT & SEED MIX


start to finish 25 minutes + cooling makes 1 cup

Preheat oven to 300°F. Combine 1⁄3 cup steel-cut oats, 1 cup

shredded unsweetened coconut, 2⁄3 cup coconut sugar,

3 tablespoons each flaxseeds, sunflower seed kernels and

chopped almonds, and 2 tablespoons honey in a large bowl.

Melt ¼ cup coconut oil in a small saucepan. Combine ½ teaspoon

baking soda and 2 tablespoons boiling water in a small bowl. Add

melted coconut oil and soda mixture to dry ingredients; mix well.

Press level tablespoons of mixture into balls; place 2 inches apart

on parchment-paper lined oven trays, flatten lightly. Bake for

20 minutes or until golden. Cool on trays.

Preheat oven to 350°F. Roast 1⁄3 cup almonds on an oven tray for

3 minutes. Add 2 tablespoons sesame seeds to tray, roast a further

5 minutes or until fragrant and golden. Add 1⁄3 cup shelled

pistachios to tray; roast for a further 1 minute. Cool. Process roasted

nut mixture with 2 tablespoons coconut sugar, 2 teaspoons ground

cinnamon, ½ teaspoon ground ginger and ½ teaspoon pumpkin

pie spice, using pulse button until nuts are finely chopped. Serve

dukkah sprinkled over plain Greek yogurt and torn fresh figs.


FRUIT & NUT

MUFFINS



makes 12

¾ cup whole wheat self-rising

flour (see tip on page 32)

½ cup white self-rising flour

(see tip on page 32)

¾ cup nut, fruit and seed mix,

chopped coarsely

½ cup vanilla yogurt

½ cup milk

¼ cup honey

1 egg

¼ cup olive oil

1 small pear, chopped finely

2⁄3 cup nut, fruit and seed mix,

extra, chopped coarsely

2 tablespoons honey, extra

1. Preheat oven to 350°F. Line a

12-hole 1⁄3-cup muffin pan with

paper liners.

2. Combine flours and nut mix in a

large bowl. Whisk yogurt, milk, honey,

egg and oil in a bowl; pour into flour

mixture, stir until just combined. Fold

in the pear.

3. Spoon mixture into paper liners;

sprinkle with extra nut mix.

4. Bake muffins for 18 minutes or

until a skewer inserted in the center

comes out clean. Serve warm

muffins drizzled with extra honey.

Tip // We used a nut, fruit and

seed mix consisting of almonds,

cashews, golden raisins, chopped

dried apricots, pepitas and

sunflower seeds. You can use any

combination of nuts, dried fruit

and seeds you like.


IN BETWEEN

SEED & NUT SNACK BARS

active time 20 minutes start to finish 20 minutes + refrigeration makes 24

½ cup natural almonds,

chopped coarsely

½ cup walnuts, quartered

¼ cup white sesame seeds

¼ cup pepitas (pumpkin seed

kernels)

¼ cup sunflower seeds

¾ cup crunchy peanut butter

2⁄3 cup honey

4 cups crisp rice cereal

2 tablespoons white chia

seeds

2 tablespoons flaxseeds

1. Preheat oven to 350°F. Grease a 8-inch

x 12-inch baking pan. Line base and long

sides with parchment paper, extending

the paper 2 inches over sides.

2. Place almonds, walnuts, sesame seeds,

pepitas and sunflower seeds on a large

oven tray in a single layer. Bake for

10 minutes or until golden and fragrant.

Transfer to a large heatproof bowl.

3. Meanwhile, stir peanut butter and

honey in a small saucepan over low heat

until combined.

4. Add peanut butter mixture to nut

mixture with puffed millet, chia seeds and

flaxseeds; stir until well combined. Press

mixture firmly into prepared pan.

Refrigerate for 4 hours or overnight.

5. Remove slice from pan; cut into 24 bars.

SNACK BAR VARIATIONS

CHOC-CHIP: Stir 1½ ounces chopped

dark chocolate into mixture before

pressing into pan. Before putting the pan

in the fridge, drizzle top with 1½ ounces

melted dark chocolate.

COCONUT: Omit the pepitas and

sunflower seeds, and add ¾ cup shredded

unsweetened coconut. Before putting the

pan in the fridge, scatter top with ¼ cup

toasted shredded unsweetened coconut.

Tip // The peanut butter mixture will

start to set after cooling. Use your hands

when mixing with the other ingredients.


KALE FRITTERS WITH PICKLED BEETS

active time 35 minutes start to finish 35 minutes + standing & cooling serves 4

3 large zucchini, grated coarsely

1 teaspoon salt

3 black kale (Tuscan cabbage)

leaves, trimmed, shredded

finely

2 tablespoons chopped fresh

mint leaves

¼ cup whole wheat

all-purpose flour




3 small beets, peeled, sliced

thinly

2 tablespoons cider vinegar

3 ounces feta, crumbled

¼ cup fresh mint leaves

2 tablespoons sunflower seeds,

toasted

HONEY DRESSING


olive oil

1 tablespoon cider vinegar

½ teaspoon honey

1. Combine zucchini and salt in a

colander; stand in the sink for 10 minutes

to drain. Using your hands, squeeze excess

liquid from zucchini. Place zucchini in a

medium bowl with kale, mint, flour, garlic

and eggs; season. Mix well to combine.

2. Heat oil in a large nonstick frying pan

over medium heat. Pour ¼-cups of

mixture into pan, flatten slightly; cook for

5 minutes each side or until golden and

crisp. Drain on paper towel; cover to keep

warm. Repeat with remaining mixture to

make a total of eight fritters.

3. Meanwhile, combine beets and

vinegar in a bowl; season. Stand for

5 minutes. Drain; reserve pickling liquid

for Honey Dressing.

4. Make Honey Dressing.

5. Arrange fritters, beets, feta and mint

on serving plate. Serve drizzled with

dressing and sprinkled with toasted

sunflower seeds.

TO MAKE HONEY DRESSING: Whisk

ingredients with reserved pickling liquid

in a small bowl until combined.

Tips // Use a mandoline or V-slicer to

slice the beets very thinly. • Cooked

fritters can be frozen; reheat for a quick

breakfast option.


IN BETWEEN

APRICOT & CARDAMOM MUESLI BARS

active time 20 minutes start to finish 40 minutes + cooling makes 18

1 cup dried apricots

2 cups quinoa flakes

½ cup quinoa flour

½ cup sunflower seeds

½ cup coarsely chopped raw

almonds

1 teaspoon ground

cardamom

1 teaspoon baking powder


orange rind

1⁄3 cup virgin coconut oil

1⁄3 cup raw honey


2 teaspoons vanilla extract

2 tablespoons apricot jam,

melted, strained

1. Preheat oven to 325°F. Grease a

6½-inch x 10½-inch baking pan; line base

and long sides with parchment paper,

extending the paper 2 inches over sides.

2. Roughly chop half the apricots; place

in a large bowl. Cut the remaining

apricots in half horizontally; set aside.

3. Add quinoa flakes and flour, sunflower

seeds, almonds, cardamom, baking

powder and rind to chopped apricots in

bowl; stir to combine.

4. Place coconut oil and honey in a small

saucepan over medium heat; bring to

a boil, stirring until melted and well

combined. Pour hot mixture over dry

ingredients, then add eggs and vanilla;

mix well to combine.

5. Spread mixture into pan; level mixture

with the back of a spoon. Top with dried

apricot halves, pressing down lightly into

the mixture.

6. Bake for 20 minutes or until golden

and a skewer inserted into the center

comes out clean. Brush hot bars with

apricot jam; cool in the pan. Cut into

18 pieces.

Tip // Feel free to use walnuts, pecans,

macadamias or cashews instead of the

almonds in this recipe.


VEGAN DILL & SOY DIPS SNACKING PLATE

active time 20 minutes start to finish 20 minutes + standing & refrigeration serves 4

2 cups raw cashews

1 cup sunflower seeds

4 ounces firm tofu

½ cup chopped fresh dill

1⁄3 cup lemon juice

¼ cup soy sauce


4 ounces drained canned

beets

1. Place cashews and seeds in a large

bowl with enough water to cover. Stand

for 6 hours; drain. Rinse under cold

running water; drain again.

2. Blend soaked cashews and seeds with

tofu, dill, ½ cup water, juice, soy sauce and

garlic in a high-powered blender until

smooth. Transfer half the dip to a small

bowl. Add beets to remaining dip in

blender; blend until smooth; transfer beet

dip to a separate small bowl.

3. Cover both bowls; refrigerate for

30 minutes to firm slightly before serving.

Season to taste.

Tips // You can serve the dips with

whatever you like. Some ideas are

mixed olives, quartered baby fennel,

halved baby carrots, cauliflower,

broccolini, halved baby cucumbers,

blanched yellow beans and sugar snap

peas, halved radishes, or crisp bread.

• You will need to start this recipe at

least 6 hours ahead.


IN BETWEEN

SEED CRACKERS WITH SMASHED AVO

active time 30 minutes start to finish 1 hour 30 minutes + cooling makes 50 crackers

1 cup long-grain brown rice

1 cup tri-color quinoa

¼ cup sesame seeds

¼ cup flaxseeds

¼ cup chia seeds

¼ cup sunflower seeds

1 tablespoon each finely chopped

fresh lemon thyme, oregano

and rosemary leaves

1 teaspoon freshly ground

black pepper

2 teaspoons onion powder

2 medium avocados


1 tablespoon chia seeds, extra

3 ounces snow pea shoots,

optional

Pinch sumac, optional


2. Place the brown rice and 2½ cups

water in a small saucepan; bring to a boil.

Reduce heat to low; cook, covered, for

25 minutes or until most of the water is

absorbed. Stand rice, covered, for

10 minutes. Fluff with a fork, spread

out over an oven tray; cool.

3. Meanwhile, combine quinoa and

2 cups water in a second small saucepan;

bring to a boil. Reduce heat to low; cook,

covered, for 10 minutes or until most of

the water is absorbed. Stand, covered, for

10 minutes. Fluff with a fork, spread out

over an oven tray; cool.

4. Process cooled rice with half the

quinoa to a coarse paste; transfer to a

large bowl. Add remaining quinoa, seeds,

herbs, pepper and onion powder, season;

using your hands, combine well. Divide

into four portions.

5. Line four oven trays with parchment

paper. Remove one of the pieces of

parchment paper. Flatten a portion of

dough over paper, cover with plastic

wrap; roll out with a rolling pin to 1mm

thick or as thin as possible. Don’t worry if

there are holes, these will give the

crackers texture and character. Discard

plastic; carefully lift paper back onto tray.

Repeat with remaining portions of dough.

Score crackers into 2-inch x 4-inch lengths

or triangles or leave as whole sheets and

break into pieces after baking.

6. Bake crackers, in batches if necessary,

for 20 minutes. Cover the crackers with a

sheet of parchment paper and a second

tray. Holding the hot tray with oven

gloves, flip the crackers over onto the

second tray; carefully remove lining

paper. Repeat with remaining trays. Cook

crackers for a further 20 minutes or until

golden and crisp. Cool on trays.

7. To serve, place avocado and juice in a

small bowl; coarsely crush together with

a fork; season to taste. Top crackers with

avocado mixture, extra chia seeds, snow

peas if desired and sumac if desired. Serve

with lemon cheeks, if you like.


GREEN GODDESS HUMMUS WITH GRILLED GREEN TOMATOES


2 slices whole grain bread

(1½ ounces each)

1⁄3 cup olive oil

2 tablespoons finely grated

Parmesan

4 small green tomatoes,

sliced thickly

8 ounces fresh mozzarella,

torn into pieces

2 tablespoons coarsely chopped


1 medium lemon, cut into

wedges

GREEN GODDESS HUMMUS

1 pound frozen fava beans

1 clove garlic, chopped



2 tablespoons fresh

tarragon leaves


fresh chives

¼ cup lemon juice

2 tablespoons hulled tahini

¼ cup olive oil

2 tablespoons water

1. Make Green Goddess Hummus.

2. Process bread until coarse crumbs form.

Heat ¼ cup of the oil in a medium frying

pan over high heat; cook crumbs, stirring,

until toasted and golden. Transfer to a bowl,

add Parmesan; toss gently to combine.

3. Place tomatoes in a medium bowl

with remaining oil; toss well to coat,

season well. Cook tomatoes on a heated

indoor grill pan or outdoor grill for

2 minutes each side or until browned.

4. Divide hummus between plates. Top

with tomatoes, mozzarella, parsley and

crumbs; serve with lemon wedges.

TO MAKE GREEN GODDESS HUMMUS:

Cook fava beans in a saucepan of boiling

water for 2 minutes or until just tender;

drain. Rinse under cold water; drain. Peel

beans. Process beans with remaining

ingredients until smooth. Season to taste.


IN BETWEEN

KALE & BANANA

SMOOTHIES



makes 4 cups

2 medium ripe bananas

2 cups shredded kale leaves


1½ tablespoons honey

2 cups water

2 teaspoons flaxseeds

Crushed ice, to serve

1. Place bananas, kale, avocado,

honey, the water and flaxseeds in a

high powdered juice blender; blend

until smooth.

2. Pour smoothie into glasses filled

with crushed ice; serve immediately.

Tips // Wash the kale leaves well

and remove the stems before

shredding. • For a creamier

smoothie, use frozen ripe bananas

and make sure all the ingredients

are cold before blending.


RAW BROWNIES

DATE & RASPBERRY



CRUNCHY WALNUT

active time 20 minutes + refrigeration

start to finish 20 minutes makes 25

Grease and line base and sides of a 8-in square cake pan with

parchment paper. Process 2¼ cups pecans until finely chopped.

With motor operating, add 2¼ cups fresh seeded dates, 1⁄3 cup

raw cacao powder, 3 teaspoons water and 1½ teaspoons coconut

oil; process until mixture comes together. Press mixture evenly

into pan; level with a palette knife. Refrigerate for 1 hour or until

firm. Drizzle with 1½ ounces melted 70% dark chocolate; top with

2 ounces raspberries. Cut into 25 squares.




raw cacao powder, 3 teaspoons water, 1½ teaspoons coconut oil

and 1 teaspoon ground cinnamon; process until mixture comes

together. Transfer to a bowl; stir in ½ cup chopped walnuts and

¼ cup cacao nibs. Press mixture evenly into pan; level with a

palette knife. Refrigerate for 1 hour or until firm. Dust with

1 teaspoon cocoa powder. Cut into 25 squares.


IN BETWEEN

PEANUT BUTTER & SEEDS



CITRUS & PISTACHIO

active time 20 minutes + refrigeration

start to finish 20 minutes makes 25


parchment paper. Combine 2 tablespoons sesame seeds,

1 tablespoon flaxseeds and 1⁄3 cup pepitas (pumpkin seed kernels)

in a small bowl. Process 2¼ cups pecans until finely chopped. With

motor operating, add 2¼ cups fresh seeded dates, 1⁄3 cup raw cacao

powder, 3 teaspoons water and 1½ teaspoons coconut oil; process

until mixture comes together. Transfer to a bowl; stir in half the

seed mixture. Press half the mixture into pan; top with ½ cup

natural peanut butter, in teaspoonfuls. Press on remaining date

mixture. Refrigerate for 1 hour or until firm. Spread top with an

extra ½ cup natural peanut butter; sprinkle with remaining seed

mixture. Refrigerate 30 minutes or until firm. Cut into 25 squares.




raw cacao powder, 3 teaspoons water, 1½ teaspoons coconut oil,

2 teaspoons finely grated orange rind and 2 teaspoons finely

grated lemon rind; process until mixture comes together. Transfer

to a bowl; stir in ½ cup chopped pistachios. Press mixture evenly

into pan; press on ½ cup chopped pistachios. Refrigerate for

1 hour or until firm. Cut into 25 squares.


TOMATO &

STRAWBERRY

GAZPACHO


start to finish 15 minutes + refrigeration

serves 4

6 small tomatoes

8 ounces strawberries

½ small red onion, chopped

coarsely


chopped coarsely

1 English cucumber, peeled,

chopped coarsely

¼ cup sherry vinegar or red

wine vinegar

1 fresh long red chile, chopped



basil leaves

¼ cup olive oil

1 cup water

1½ ounces goat cheese, crumbled

2 tablespoons small fresh basil

leaves, extra

2 teaspoons olive oil, extra

1. Coarsely chop 5 tomatoes and

6½ ounces of the strawberries. Place in a

large, non-reactive bowl with onion, bell

pepper, cucumber, vinegar, chile, garlic,

basil, oil and the water; season to taste.

Cover; refrigerate for 3 hours.

2. Blend or process tomato mixture until

smooth; season. Pour into serving glasses.

3. Finely chop remaining tomato and

strawberries; spoon on top of soup.

Sprinkle with goat cheese and extra basil;

drizzle with extra oil.


IN BETWEEN

ROASTED SQUASH DIP WITH SPICED CHICKPEAS


2 pound butternut squash,

chopped coarsely

4 cloves garlic, unpeeled


2 tablespoons tahini

½ cup extra virgin olive oil, extra


TORTILLA CRISPS

6½ ounces whole wheat tortillas

cooking spray

1 tablespoon sweet paprika

2 teaspoons sesame seeds

Sea salt flakes

Cracked black peppercorns

SPICED CHICKPEAS


1 medium red onion, halved,

sliced



rinsed

1 clove garlic, sliced

2 teaspoons cumin seeds

1 teaspoon ground coriander

¼ teaspoon crushed red

pepper flakes

1 tablespoon balsamic glaze



2. Place squash and garlic on tray, drizzle

with oil. Season; toss well to coat. Roast for

45 minutes or until tender; cool slightly.

3. Meanwhile, make Tortilla Crisps and

Spiced Chickpeas.

4. Squeeze garlic from skins into a food

processor. Add roasted squash, tahini,

extra oil and vinegar; process until

smooth. Season to taste.

5. Spoon squash mixture into a bowl;

top with spiced chickpeas. Serve dip with

Tortilla Crisps.

TO MAKE TORTILLA CRISPS: Divide half

the tortillas between two oven trays;

spray lightly with oil. Sprinkle with half

the paprika and half the seeds, then

sprinkle lightly with salt and pepper.

Bake for 10 minutes or until crisp. Repeat

with remaining ingredients. Break tortillas

into pieces.

TO MAKE SPICED CHICKPEAS: Heat oil

in a large frying pan over medium heat;

cook onion for 8 minutes or until soft,

stirring occasionally. Add chickpeas and

garlic; cook, stirring, for 3 minutes. Stir in

spices and pepper flakes; cook, stirring,

for 1 minute or until fragrant. Stir in glaze;

season to taste. Keep warm.

Tip // Recipe can be prepared a day

ahead; refrigerate dip and Spiced

Chickpeas separately. Keep Tortilla

Crisps in an airtight container at room

temperature. Reheat squash mixture

and Spiced Chickpeas just before

serving.


TRAIL MIX



makes 4 cups

1 cup roasted salted peanuts

1 cup natural almonds

½ cup whole skinless

hazelnuts

½ cup pepitas (pumpkin seed

kernels)

1 cup flaked coconut

2 egg whites, beaten lightly

½ teaspoon salt

¼ cup dried currants

1. Preheat oven to 350°F. Line two


2. Combine nuts, pepitas and

coconut in a large bowl.

3. Combine egg white and salt in a

small bowl; add to nut mixture. Stir

until well combined. Divide mixture

between trays in a single layer.

4. Bake 10 minutes. Sprinkle trays

with currants; bake a further

8 minutes or until browned lightly

and fragrant. Cool on trays.

5. Separate trail mix into clusters.

Store in an airtight container.

Tip // Trail mix can be kept in

an airtight container at room

temperature for up to 2 weeks.


IN BETWEEN

FRIED BRUSSELS

SPROUTS WITH

BLUE CHEESE

YOGURT



serves 4

½ cup plain Greek yogurt

2½ ounces blue cheese, crumbled

½ teaspoon whole grain mustard

½ teaspoon honey

1 teaspoon lime zest

2 teaspoons finely chopped

fresh chives

2 teaspoons finely chopped

fresh mint

Canola oil, for shallow-frying

2 pounds Brussels sprouts,

trimmed, halved

1. Process yogurt, blue cheese, mustard

and honey until smooth. Transfer to a

bowl; season to taste.

2. Combine zest and herbs in a small

bowl; season.

3. Heat oil in a medium frying-pan over

medium-high heat; shallow-fry sprouts, in

batches, for 2 minutes or until golden but

still green. Drain on paper towel.

4. Place sprouts in a large bowl; sprinkle

with herb mixture, then toss to combine.

Serve sprouts with blue cheese yogurt

for dipping.

Tips // If you prefer less oil, lightly

coat Brussels sprouts with cooking

spray and broil until golden. • Any blue

cheese will work in this recipe, and

using lemon instead of lime is delicious

too. • If you’d like to serve this as a side

dish, drizzle the blue cheese yogurt

over the sprouts.


RECIPE INDEX

Afternoon Brain Reboot, 76

Almond-Crusted Chicken Schnitzels with

Fennel & Pear Salad, 65

Apricot & Cardamom Muesli Bars, 85

Avocado, Shrimp & Asparagus Salad, 36

B-Vitalizer, 76

Baked Sweet Potatoes with Smoky

Bulgur Chili, 26

Baked Whole Cauliflower, 50

Banana Breakfast Sorbet, 22

Beet, Prosciutto & Yogurt Bruschetta, 17

Berry Ricotta Toast, 9

Blue Cheese, Apple & Chicken Slaw, 52

Botanist Bowls, 54

Broccoli Rice with Chiles & Crispy Eggs, 33

Cheddar & Radicchio Salad with Pickled

Grapes, 19

Chia & Tomato Guacamole with Sumac

Crisps, 74

Chia Berry Pots, 28

Chicken, Kale & Brussels Sprouts Salad, 37

Chicken Pies with Celery Root & Parsnip

Mash, 55

Chicken, Quinoa & Endive Salad, 29

Chickpea Pancake with Fried Eggs & Cherry

Tomatoes, 35

Chickpea Shakshuka, 12

Chinese Cabbage & Pear Slaw with Pork, 48

Choc-Dipped Watermelon, 79

Chocolate-Dipped Strawberries, 80

Citrus & Pistachio Brownies, 91

Coconut Oat Cookies, 81

Crunchy Walnut Brownies, 90

Date & Raspberry Brownies, 90

Fava Bean, Apple & Walnut Toasts, 13

Feta & Roasted Cherry Tomato Bruschetta, 16

Fish Tacos with Tomato & Avocado Salsa, 60

Flourless Chocolate Cakes with Avo Icing, 75

Fried Brussels Sprouts with Blue Cheese

Yogurt, 95

Fruit & Nut Chocolate Clusters, 80

Fruit & Nut Muffins, 82

Good-For-You Piña Colada, 76

Green Curry Steamed Fish Packets, 61

Green Goddess Hummus with Grilled Green

Tomatoes, 88

Green Masala Chicken Curry, 56

Green Minestrone with Pesto, 69

Grilled Eggplant Bruschetta with

Hazelnut Topping, 72

Grilled Lemon & Rosemary Chicken with

Greens, 53

Grilled Red Cabbage with Gorzonzola

Buttermilk Dressing, 27

Hearty Lentil & Vegetable Soup, 25

Herby Whole Cauliflower, 51

Homemade Pasta with Fresh Tomato

Sauce, 63

Kale & Banana Smoothies, 89

Kale & Chickpea Fritters with Smoked

Salmon, 15

Kale & Mushroom Lasagna, 62

Kale Chips, 73

Kale Fritters with Pickled Beets, 84

Korean Beef & Corn Soft Tacos, 66

Loaded Avocados with Bulgur, 24

Mandarin & Cardamom No-Grain Muesli, 21

Mexican Beef & Corn Salad, 45

Minestrone with Wheat Pasta, 49

Miso Whole Cauliflower, 51

Mushroom & Fresh Mozzarella Bruschetta, 17

No-Knead Fennel & Beet Spelt Bread, 77

One·Pan Eggs with Kimchi, 18

Peanut Butter & Seeds Brownies, 91

Pickled Veggie Pita with Avocado Spread, 31

Pork & Almond Meatballs with Kale &

Broccolini, 58

Raspberry Ripple Yogurt Pops, 78

Red Quinoa Salad with Sweet & Sour

Peppers, 34

Rhubarb-Glazed Cornish Hens with

Radicchio Slaw, 64

Roasted Mushrooms with Spinach,

Tomato & Ricotta, 30

Roasted Rosemary Pork, Fennel

& Potatoes, 68

Roasted Squash Dip with Spiced

Chickpeas, 93

Roasted Sumac Chicken with Baby

Vegetables, 47

Roasted Vegetables with Basil & Feta

Polenta, 44

Romesco with Fish Skewers, 38

Salami, Asparagus & Minted Pea

Bruschetta, 16

Seed & Nut Snack Bars, 83

Seed Crackers with Smashed Avo, 87

Sesame Fish Lettuce Cups, 20

Skin Soother, 76

Spiced Scrambled Eggs, 14

Spiced Whole Cauliflower, 50

Spicy Salmon Mixed-Grain Sushi, 57

Super Green Frittata, 67

Super Greens Spanish Omelette, 10

Sweet Nut & Seed Mix, 81

Sweet Potato Burgers, 42

Sweet Potato Pancakes with Grilled Peaches

& Coconut Caramel, 32

Sweet Potato Patties with Roasted

Vegetables, 39

Sweet Potato Tuna Patties with Spicy

Hummus, 8

Thai-Style Fried Rice, 46

Tomato & Chile Fish Soup, 11

Tomato & Strawberry Gazpacho, 92

Tomato Salad, 59

Trail Mix, 94

Vegan Dill & Soy Dips Snacking Plate, 86

Vegetable Tagine with Spiced Chickpeas, 43

Zucchini, Carrot & Corn Fritters, 23

Intermittent Fasting

Special Issue

EDITORIAL

Editorial Director Julie Blume Benedict

Creative Director Courtney Lentz

BAUER MEDIA ADMINISTRATIVE

CEO, President Steven Kotok

CFO Bill Houston

Executive Vice Presidents Eric Szegda

(Consumer Revenue), Jeff Wellington (Group

Publisher) & Gena Kelly (Production)

Vice Presidents Holly Oakes (Consumer

Marketing) & Melissa Meredith (Sales &

Shopper Marketing)

Consumer Marketing Director Melanie Piselli

Circulation Manager Bill Fiakos

Intermittent Fasting is published by Heinrich Bauer

Publishing, LP. All rights reserved. Reproduction in

whole or in part without written permission of the

publisher is prohibited. Printed in the U.S.A.


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FAST FOR

WEIGHT-LOSS

SUCCESS!

Intermittent fasting is a simple diet plan that reduces the window of time you consume

your daily food intake to allow your body to rejuvenate and function at its best. When

you aren’t eating, the body goes into rest and repair mode, and it uses more of your

stored energy supplies to burn off fat and lose weight! But don’t worry—you won’t be in

“starvation mode” like other popular diets. You’ll eat several times a day with no calorie

restrictions, so you’ll feel satisfied as you drop the pounds. More good news: The benefits

of intermittent fasting aren’t limited to weight loss! Studies have shown that you’ll feel

better, have more energy, minimize muscle loss, manage your blood sugar, support your

heart and brain health, reduce inflammation and help prevent premature aging.

What’s not to love? Start feeling great today!

Intermittent Fasting

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