A serving of antioxidant-rich fruit that doubles as a delicious dessert!
6-8 medium strawberries
2 squares dark chocolate of choice (70%
Use 20-30 sec intervals to melt the chocolate in a small microwave-proof cup. Dip the strawberries in the
chocolate and place on a plate. Refrigerate until set.
Use vegan or dairy-free chocolate to make this recipe either vegan or Paleo-friendly.
Eggs are a nutritional powerhouse, while tomatoes are rich in the antioxidant lycopene.
2 Tbsp olive oil
1 large onion + red bell pepper, chopped
2-3 tsp minced garlic
2 Tbsp tomato paste
1 tsp ground cumin ½ tsp smoked paprika ¼ tsp red pepper flakes (optional)
1 -2 cans crushed tomatoes
2 Tbsp chopped fresh cilantro or parsley
Salt and pepper to taste
5 to 6 large eggs ½ cup crumbled feta
Preheat the oven to 190C. Warm oil in a large, oven-safe skillet (preferably stainless steel) over medium heat. Add onion, bell pepper and salt. Cook, stirring often, until tender and turning translucent (4 to 6 mins). Add garlic, tomato paste, cumin, paprika and red pepper flakes. Cook for 1-2 mins, stirring constantly, until fragrant. Pour in crushed tomatoes with juices and add cilantro. Stir and let come to a simmer. Reduce heat and gently simmer for 5 mins. Turn off heat, taste, and add salt and pepper as necessary. Use the back of a spoon to make a well near the perimeter and crack the egg directly into it.
Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with remaining 4 to 5 eggs. Sprinkle a little salt and pepper over eggs. Carefully transfer skillet to oven (it’s heavy) and bake for 8 to 12 mins. They’re done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. Using oven mitts (both hands!), transfer the hot skillet to a heat-safe surface like the stove. Top with the crumbled feta, fresh cilantro leaves, and more red pepper flakes, if desired. Serve in bowls with crusty bread on the side.
This light chicken soup with added cabbage is an immune-boosting power combo that helps improve hydration, reduce inflammation and ward off bacterial infections.
2 Tbsp. olive oil or butter½ celery stalk, sliced finely
1/2 medium onion, diced
1/3 cup mushrooms, sliced
1 tsp minced garlic
½ tsp each dried onion and parsley
A pinch of salt and ground black pepper
225 ml chicken broth
½ medium sized carrot, sliced into rounds
120 g shredded rotisserie chicken
2 cups green cabbage sliced into “noodle”
Slices of fresh lemon
Add the oil to a large pot on medium heat. Add the dried onion, diced onion, celery, carrots, mushrooms and garlic into the pot and saute for 3-4 minutes until translucent and fragrant. Add the broth, parsley, salt, and pepper. Simmer until vegetables are tender. Add the cabbage and simmer for an additional 8 to 12 minutes until the cabbage “noodles” are tender. Lastly add the cooked and shredded chicken and allow to heat through. Top with fresh lemon slices.
The cocoa and berry mix offers a healthy hit of disease fighting antioxidants – all without a gram of added sugar in sight!
250g cream cheese, softened
1/3 cup powdered low carb sweetener
4 sachets sweetener (stevia/sucralose)
1 ½ tsp vanilla extract
1 Tbsp. cocoa powder extract
1 cup heavy cream
Fresh raspberries, strawberries or blueberries
Beat cream cheese until smooth. Mix in erythritol, sweetener, cocoa and vanilla extract until well combined. In separate bowl, beat heavy cream with mixer until stiff peaks form. Fold half of the whipped cream into cream cheese mixture until well incorporated. Fold in the other half of the whipped cream. Beat with an electric mixer on high until light and fluffy. Refrigerate for at least two hours. Pipe or spoon into individual serving dishes. Top with fresh berries or fruit of choice.
Sweet potatoes are loaded with gut friendly fibre as well as being an impressive source of immune-boosting Vitamin A and Vitamin C.
1-2 Tbsp coconut or olive oil
500 g sweet potatoes, cleaned and wedged
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp sea salt
1/4 tsp black pepper
Diced tomato and red onion
Plain Greek yoghurt + sour cream blend
Preheat oven to 230 C. Scrub the sweet potatoes clean. Cut the potatoes into wedges – first, cut off the ends. Then, cut the potato in half. Cut each half in half, lengthwise. Finally, cut them into 4-5 wedges, lengthwise again. Rinse the wedges with cold water for 10-15 seconds and pat dry. In a large bowl, mix the oil with the seasonings. Toss the wedges with the seasoned oil, using your hands to coat each one. Spread them out on a parchment paper-lined baking sheet that has been lightly greased. They should have ample room and not be touching. Bake them for 20 minutes. Flip them over and bake for another 10-15 minutes. Watch them closely those last few minutes, they should be dark golden brown, not black. Cool a bit and enjoy!
A warm, decadent and dense dessert all made in the microwave and without any refined sugar? Um, yes please!
2 Tbsp cocoa powder
2 tsp coconut flour
1/2 tsp baking powder
2 Tbsp granulated sweetener e.g. xylitol or
1 1/2 Tbsp heavy cream, coconut cream* or
1 1/2 Tbsp water
1 tsp olive oil
1 Tbsp chopped dark chocolate of choice
In a microwave-safe mug (that holds at least 250 ml of liquid) add cocoa powder, coconut flour, baking powder and sweetener. Mix with a small whisk or fork to break up any clumps and mix until evenly combined. Add in heavy cream, water and oil. Whisk until batter is smooth. Sprinkle surface with dark chocolate. Cook brownie in the microwave at full power for about 60-80 seconds. For a fudgier brownie, keep cooking time closer to 60 seconds. Allow brownie to cool a few minutes before eating. Brownie is best eaten warm. Top with chopped chocolate and nuts, whipped cream or fresh fruit.
Swap out the chicken for steak or try using mushrooms for a vegetarian alternative.
2 chicken breasts or any protein of choice
1 Tbsp oil
Jalapeno, chopped (according to taste) OR 1/2
tsp chili powder
1 tsp garlic powder and cumin
1 cup quinoa, or brown rice cooked
1 cup lettuce, chopped
1/2 cup tomatoes, chopped
1/2 cup black beans, rinsed and drained
2 Tbsp. salsa
2 Tbsp cheese of choice, grated
Lime wedge for serving
Preheat grill or a large frying pan to medium-high. Combine jalapenos, oil, garlic powder and cumin in a small bowl. Oil the grill rack or frying pan. Season chicken with salt. Grill the chicken for 5 mins. Turn, brush with the jalapeno mixture and continue cooking, 3 to 5 mins more or until chicken is cooked through. Transfer to a clean cutting board. Chop into bite-size pieces. Assemble each burrito bowl with ½ cup quinoa, ½ cup chicken, ½ cup lettuce, ¼ tomatoes, ¼ cup beans, ¼ avocado, 1 Tbsp salsa and 1 Tbsp cheese. Serve with a lime wedge.
A plant-based meal option perfect for vegan’s and meat-eaters alike.
1 tsp oil
1/2 red onion, diced
2 tsp garlic, crushed
250 g butternut chopped
1 red bell pepper, chopped
1 can chickpeas, drained
1 can chopped tomatoes
250 ml vegetable stock
1/2 tsp each cinnamon & cumin
1 tsp each turmeric & paprika
Pomegranate seeds and chopped coriander to serve
Quinoa: 140 g quinoa + 40 g dried apricots, chopped + 10 g flaked almonds
Dressing: 2 Tbsp tahini + 3 Tbsp milk + splash of lemon juice and honey, whisked together
Heat oil in a large frying pan and cook the onion over medium heat for +/- 3 mins. Add the garlic and butternut and cook for a further 7 mins. Add the remaining vegetables and cook for a further 3 mins before adding the chickpeas, tomatoes, stock and spices. Season to taste. Simmer for 30 mins uncovered. Meanwhile bring 400 ml water to simmer in a small saucepan, add quinoa and cook for 20 mins. When cooked stir in apricots, almonds and a pinch of salt. Serve with pomegranate seeds, coriander and a drizzle of the tahini dressing.
Feel free to use leftover and already cooked roast vegetables from your fridge.
80-120 g chicken, cooked (1-2 chicken breasts)
1-2 cups roast vegetables, cooked e.g. zucchini, butternut, pumpkin, red onion, bell peppers, mushroom, asparagus etc.
2 Tbsp oil for cooking
8-10 small cherry tomatoes, halved
1 handful baby spinach leaves
1 Tbsp pesto
1 Tbsp crumbled feta* (omit for Paleo)
Salt and pepper to taste
Roast vegetables with 1 Tbsp oil until done to your liking. Heat a pan with the remaining oil and cook the chicken until done. Season to taste. Chop the cooked chicken into chunks and toss together with the roast vegetables, tomatoes, baby spinach leaves and pesto. Crumble over the feta (if using) and serve.