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Whole Health Habits
Roast sweet potato, spinach, avocado and feta salad - GF
1 sweet potato, chopped and roasted
3-4 large spinach leaves chopped and fried
1 avocado, sliced
A handful of feta, crumbled
A handful of almonds chopped
Olive oil
Balsamic vinegar
Coconut oil
Chop sweet potato and roast in the oven on 180 degrees, until soft (for about 15-20 minutes). Chop spinach and fry in coconut oil. Plate up with sliced avocado, a handful of chopped almonds and some feta. Dress with some olive oil and a dash of balsamic vinegar.
Great for lunch or as a side salad with some chicken or fish!
Cabbage, carrot and pear coleslaw with bacon, spinach, cauliflower and feta - GF
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Half a red cabbage - finely sliced
1 pear - grated
1 slice bacon - fried
A handful of baby spinach leaves - fried
2 carrots - grated
2 small heads of cauliflower - sliced and fried
A handful of feta crumbled
Coconut oil
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Combine cabbage, carrots and pear. Fry bacon, put aside, add coconut oil and fry spinach, and cauliflower. Add to the bowl and dress with some olive oil, white wine vinegar and salt and pepper!
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Roast chicken with kale, cauliflower and asparagus topped with chopped almonds & homemade sauerkraut - GF, DF
1 chicken breast or chicken thigh
5-6 kale leaves, with the stems cut off and sliced thinly
3-4 small heads of cauliflower, roughly diced
3-4 small asparagus stems chopped into 3 lengths
Coconut oil
A handful of almonds chopped
1 teaspoon of sauerkraut
Pinch of salt
Olive oil
Add half a tablespoon of coconut oil to a large frying pan, fry the cauliflower and asparagus until soft and slightly brown, remove from the pan, add the kale leaves and a pinch of salt and fry until crispy, remove from the pan and cook the chicken until cooked. Plate everything and add the chopped almonds and sauerkraut to the top. Drizzle some olive oil over the plate. Enjoy as a hearty lunch or light dinner.
Green quinoa with bacon - GF, DF
3-4 asparagus stems chopped into bite size pieces
A handful of baby spinach
1 avocado sliced
2 rashers of bacon diced
1 cup of quinoa
Olive oil
Balsamic vinegar
Coconut oil
Cook the quinoa in 2 cups of boiling water for 15-20 minutes. Fry the bacon in a pan (no oil needed). Remove from the pan, add half a teaspoon of coconut oil and cook the asparagus until soft, add the baby spinach when the asparagus is nearly cooked. Once the quinoa is cooked combined all ingredients and dress with olive oil and balsamic vinegar.
Roast veggie frittata - GF
6 eggs
Half a sweet potato
Half a zucchini
A pumpkin wedge
A handful of baby spinach
A handful of feta
Olive oil
Pinch of salt
Preheat the oven to 200 degrees, chop the sweet potato, zucchini and pumpkin, place on a baking tray, pour some olive oil over the veggies and sprinkle with salt. Bake until soft (about 20-25 minutes, check the zucchini, as it will take less time). Line a baking dish with baking paper and beat the eggs in a bowl. Add the eggs to your prepared baking dish, and when the veggies are ready add them to the eggs (in the baking dish) with the spinach and feta. Make sure everything is covered. Reduce the oven to 190 degrees and bake for about 25 minutes or until a skewer inserted comes out clean. Enjoy!
Butternut pumpkin soup with bacon, chia seeds and parsley - GF, DF
1 butternut pumpkin, peeled and chopped
1 brown onion, diced
300ml chicken stock (homemade if possible)
Olive oil
1 slice of bacon, fried
A handful of chia seeds
A handful of parsley chopped
Preheat the oven to 200 degrees, cover a roasting tray with baking paper. Peel and chop the butternut pumpkin and place on a roasting tray with a drizzle of olive oil and a pinch of salt. Cook for about an hour, and check it often. When it is cooked, dice the onion and bacon. Add some olive oil to a saucepan and cook the onion until its translucent. Add the roasted pumpkin and then add the chicken stock (homemade is best if you can). Cook for 5 - 10 minutes. Fry the bacon in a separate pan until golden brown. Once the soup is cooked, blitz it with a hand kitchen wizz and serve with the fried bacon, parsley and chia seeds on top. Enjoy!
Mediterranean quinoa salad - low FODMAP, GF
1 cup of quinoa
2 cups water
1 slice of bacon, fried
A handful of spinach, fried
1 tbsn feta crumbled
6-8 baby tomatoes, halved
Coconut oil
Pinch of salt
A handful of almonds chopped
A few mint leaves
Olive oil
Balsamic vinegar
Cook the quinoa in 2 cups of water (follow packet instructions) for about 15 - 20 minutes. On a medium heat, fry the bacon until golden brown, remove from the pan, add some coconut oil and fry the spinach. Chop the tomatoes in half and chop the almonds. When the quinoa is cooked combine all ingredients together in a bowl and dress with some olive oil, balsamic vinegar and a good pinch of salt.
Zucchini and corn fritters - GF
1 zucchini - grated
1 corn cob - kernels cut off
2 eggs, whisked
1 carrot - grated
3/4 cup rice flour
1 avocado
Olive oil
A handful of lettuce leaves
Pinch of salt
Combine the grated zucchini, carrot and corn kernels, eggs and flour, add a pinch of salt and mix together. Heat a pan on medium heat and fry tablespoon sized fritters for about 5 minutes each side. Serve with some lettuce and sliced avocado!
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Egg cups - GF, DF
8 eggs (lightly whisked)
A handful of leg ham (roughly chopped) or bacon
A handful of goats cheese*
Preheat the oven to 180C, and line a muffin tray with muffin cups or baking paper.
Whisk the eggs together and mix in the ham and cheese. Season with salt and pepper and then add the mixture into the muffin tray, filling to just below the top. Cook for 15-18 minutes, until they spring back to the touch. Allow to cool in the tray before removing and store in the fridge.
*Can also use cheddar cheese
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