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.
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!
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.
This tasty side dish is lower in fat, healthier than your average potato bake and still incredibly delicious!
2 tsp Garlic crushed
700 grams Potatoes washed, thinly sliced
1 Brown Onion sliced into thin rings
1/3 cup Wholewheat Breadcrumbs
2 tbsp Parmesan Cheese
185 ml Evaporated Milk
reheat the oven to 180C. Lightly grease a shallow baking dish with olive oil. In a jug, combine the evaporated milk and crushed garlic and stir well. Layer the bottom of thedish with a single layer of the thinly sliced potato. Top it with a third of the onion rings. Repeat until all the potato and onion is used up.
Carefully pour over the milk and garlic mix and top with the breadcrumbs and parmesan cheese. Bake for 50 minutes or until the potato is cooked and it is golden and bubbling. Serve and enjoy!
Packed with flavour, this oven-roasted turkey recipe is healthy and is sure to impress your festive party!
4.5 – 5kg turkey
¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided
2 Tbsp oil
Salt & pepper to taste
Onion, apple, lemon and/or orange, cut into wedges ( to make 1 1/2 cups)
3 cups water, plus more as needed
Preheat your oven to 220C. Remove giblets and neck from turkey cavities. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place onion, apple and oranges pieces and half of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan. Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven.
Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 180C and continue roasting for about 1 1/4 to 1 3/4 hours more – the juices will run clear when cooked. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.
Packed with omega-3 fatty acids, salmon is one of the ultimate fish to eat for brain health. Eggs are also a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.
2 large eggs
30g smoked salmon
2 tsp cream cheese
Salt and pepper to taste
Wholewheat, rye or gluten free toast of
Fresh lemon for squeezing
Lightly beat eggs in a small bowl until combined. Coat a small nonstick skillet with cooking spray and heat over medium. Add the egg mixture and cook, stirring often, until scrambled, about 3 minutes. Spread cream cheese over toast, add scrambled eggs and salmon. Top with salt and pepper and a dash of freshly squeezed lemon juice. Enjoy!