Option 6

Pumpkin & Bacon Salad

Ingredients:(topping) Half a butternut pumpkin- cut into small cubes, 6 rashers of short cut bacon-chopped, 1 onion-diced, 2 tablespoons of olive oil, 50g of pine nuts, 2 tablespoons of lemon thyme, (salad) spinach and rocket mix, bean shoots, cherry tomatoes, red capsicum, cucumber, handful of mint leaves, handful of coriander leaves, (dressing) 2 tablespoons of sesame oil, 1 tablespoon of lime juice, two teaspoons of mustard seeds, 1 teaspoon of chilli.

Heat oven to 180 degrees. Line two baking trays with baking paper. Combine all the topping ingredients in a plastic bag and shake to mix. Spread evenly on baking trays. Bake for about 20 minutes (this can be done ahead of time, store in airtight container on paper towel in fridge). Remove from oven and set aside to cool. Prepare salad ingredients in large bowel, make enough for your desired mouths to feed. Mix dressing ingredients together in a small jug and pour over salad, mix through. Place in individual bowls and add topping. Serves 4-6 depending on how much salad you chop up.

Lentil Salad

Ingredients:400g tin lentils -drained & dried,100g of spinach, kale, rocket or your favourite lettuce mix, 2 celery sticks-thinly sliced, half a red capsicum-thinly sliced,6 cherry tomatoes cut into quarters, 1 packet of pre-cooked and shredded chicken tenderloins, crumbled feta (not pictured) and a handful of natural cashews (optional). Dressing: 3 tablespoons of sesame oil, 1 teaspoon of Tamari, 1 tablespoon of lime juice and 1 clove of garlic minced.

Place salad ingredients in large bowl to mix. Combine dressing ingredients in a small bowl, add drained lentils and stir. Add to salad ingredients, mix and top with shredded chicken and feta. 6 serves.

Fully Loaded Salad
Loaded salad is….spinach or lettuce mix, red capsicum, snow peas, cucumber, cherry tomato, carrot, avocado or any other salad ingredients you love. Use parmesan or feta, a cheese which gives you the most bang for your buck. Sesame oil or the oil from the feta gives a great flavour.

Prepare your meats in advance…chicken tenderloins, salmon, prawns or any leftovers that you have including burgers, roast meats or leftover stir fry.
Or serve it on a wholemeal roll or sandwich or add some quinoa!


Fully Loaded Roll

INGREDIENTS:Wholemeal/wholegrain roll, pre-cooked meats/protein (chicken tenderloins pictured), wholegrain mustard, avocado (instead of margarine), grated carrot, cucumber, capsicum, tomato, radish, alfalfa, beetroot (optional),rocket/spinach, sprinkle of parmesan and any other salad ingredients.

Load up your roll with as much salad as you like.  If you like cheese, use parmesan or feta, a cheese which gives you the most bang for your buck. Prepare your meats in advance…chicken tenderloins, salmon, prawns or any leftovers that you have including burgers, roast meats or leftover stir fry.

Chicken Quinoa Soup

1/4 Celery, including leaves, chopped, 1/2 butternut pumpkin, diced, 1 Zuchinni, chopped, 2 carrots, chopped, 1 onion, diced, 1 sweet potato, chopped, 1 leek, chopped, 1 potato, chopped.

I added 1 teaspoon of curry powder, 1 cup of red lentils, a couple of cubes of stock chicken stock, 1/2 a cup of tri-colored quinoa( you could add more) and 1 packet of raw chicken tenderloins to 2 and 1/2 litres of water with the veggies, roughly chopped. Cook for 1-2 hours and just mash the chicken and any large veggies until it becomes stringy.

chicken soup

Butternut Pumpkin Soup
2 tbsp olive oil or coconut oil
2 small onions, chopped
3 stalks of celery, diced
1 clove garlic, minced
1 apple, diced
1 very large butternut pumpkin
4 cups of salt reduced vegetable/chicken stock
1 tbsp curry powder
1 tsp ground nutmeg
salt & pepper
garnish with Greek yogurt (optional)
Heat oven to 200°
Place a whole butternut pumpkin on a baking sheet and roast in oven for about an hour and a quarter or until cooked through.
Meanwhile, in a large stock-pot, heat oil over low heat. Add onion, garlic, celery, spices, and a sprinkle of salt; cook until onion is softened (about 3 minutes).
Remove pumpkin from oven and slice in half. Remove seeds with a spoon. Scoop the rest of the pumpkin out of the peel and add to the pot, along with the apple, the stock, and an added sprinkle of salt and pepper.
Cook uncovered on medium heat, stirring occasionally, until the soup is full flavoured (about 20 minutes).
Remove pot from heat and purée with a hand blender until smooth.
pumpkin soup

Scrambled Eggs
Ingredients; Remember the shop once, chop once. This is much easier of a morning if you stick to that piece of advice and have the veggies pre-chopped in the fridge.
2 eggs
mushrooms, sliced
onion, diced
red capsicum, diced
cherry tomatoes, halved
97% fat free bacon diced
small slice of low fat feta, crumbled
zucchini, diced
Spray a hot non-stick pan with olive oil and stir fry your veggies, except spinach. When cooked add you eggs and feta. Stir until egg cooked (about a minute) and add spinach at the end. Serve with cracked pepper


Sweet Potato Fries
1 large long sweet potato, 1 tbsp of olive oil, 1tsp of paprika, 1 tsp of turmeric, salt and pepper, 1 egg white-beaten, 1 clove of garlic-grated, 1 tbsp of chopped parsley.
Heat the oven to 200 degrees. Cut the potatoes lengthwise in to long strips so that they look like chips. Throw them in to a freezer bag with all the ingredients except egg white, garlic and parsley. Shake until coated. Scatter on lined baking tray and bake for 20-25 mins. Remove from oven and baste with remaining ingredients. Turn oven up to 210 and bake for another 10-15mins, keep an eye on them.
Chicken Nuggets
3 large chicken breasts- chopped into large cubes (serves 6), 2 eggs-beaten, 1/3 cup grated parmesan, 1 tbsp of parsley-chopped, juice of half a lemon, 1/4 cup of olive oil, 1/2 cup quinoa flakes.
Coat the chopped chicken breast in the remaining mixed ingredients. Pan fry in a hot pan coated with olive oil spray. Turn once browned and reduce heat to cook through. Serve with sweet potato fries and fresh garden salad with a wedge of lemon.sweet potato fries

Wholegrain Chicken Wrap
Ingredients; Wholegrain wrap, pre-cooked chicken tenderloins, pre-cooked pumpkin or sweet potato, spinach, parmesan or feta, capsicum, sun-dried tomato and avocado. Layer it up and toast in a hot sandwich press.


Vegetable and Lentil Soup
500g of lentils(I used red), 2 onions, 8 cloves of garlic, 3 celery sticks, olive oil, 4 tomatoes peeled and chopped, 3 bay leaves, half a cup of fresh coriander leaves, 2.4 litres of stock or water, chilli, quarter of a cup of tomatoe paste, 2 carrots chopped. Heat olive oil in saucepan and add onions, garlic, and celery. Saute for 5 mins. Add stock, tomatoes, bay leaves and coriander and bring to the boil. Add remainder of ingredients and simmer for 30-40 mins. Garnish with coriander leaves.

lentil soup

Sweet Potato salad with honey roasted walnuts

4 small sweet potatoes -cubed, and roasted with a teaspoon of paprika and a little olive oil.
1 and 1/2 cups of walnuts roasted with a drizzle of honey (don’t let them burn)
120g spinach

2 Tbs sesame oil, 1Tsp olive oil, 1 Tsp of whole grain mustard and juice of 1 lime.

Place in a container with a lid and shake. Pour over spinach and add sweet potato and walnuts.


Vegetarian Pasties

I took the easy road and used puff pastry but you could certainly make your own if you have time (yeah right!)….. Heat 2 tablespoons of olive oil in a large pan and brown one onion and a clove of garlic, finely diced. Add 2 potatoes, 1 sweet potato and 1 carrot, all finely diced, along with 4 thinly sliced Brussel sprouts. Stir fry for 5 minutes. Add 1 teaspoon of curry powder and mixed herbs and 1 veggie stock cube. Reduce heat and add 1 tin of brown lentils (drained, rinsed and dried), 1 cup of peas and 1 cup of corn. Stir fry for a further 5 minutes and then stir through 1/2 cup of tasty cheese. Allow to cool slightly. You can either use a pie dish with pastry for a lid or as pictured for very large pasties cut into thirds (cut off corners to make a circle and fold in half over mixture, press around edges with a fork and pierce holes in the top). Bake at 160-180 for about 25 minutes


Roasted Veggies

Once the cooler weather hits salads lose their appeal, try this roared veg dish to keep you warm at lunch time. Plan ahead and use it in you main meal the night before so you have some leftovers for lunch. Chop all the veggies into mouthful pieces.

Pumpkin, sweet potato, potato, carrot, red and yellow capsicum, asparagus, mushroom, red onion, zucchini, garlic, brussell sprouts and whatever else you have in your fridge. Preheat oven to 180 degrees and line a roasting dish with baking paper. Place all the veg in the dish and add paprika, turmeric, salt and pepper and mixed dried herbs. Drizzle with olive oil and roast for 45 minutes. remove from oven and add a couple of hand full of slivers almonds and pepita seeds. Bake for a further 15 minutes.

rosted veg