‘Nut Salad – Walnut & Butternut

The thing I love most about this salad is that its all Veggies! The toasted Walnuts are the magic ingredient.

  • Toss butternut in olive oil  – roast in oven at 180c for 35 minutes, turn halfway through.
  • Place Walnuts into a frying pan and toast on a low heat until lightly brown (no oil needed)
  • Serve on a bed of Baby Spinach Leaves & Rocket
  • Top with Avocado, Danish Feta & Baby Beetroot
  • Dressing, shake all together in small jar: 1/4 cup raw apple cider vinegar, 1 tablespoon grainy mustard, 1 tablespoon raw honey, 1/4 cup olive oil (This keep well in the fridge for about a week)

Nut Salad


Healthy harissa meal

  • Toss butternut in garlic, olive oil & salt – roast in oven at 180c for 35 minutes, turn halfway through.
  • Put Broccolini in an oven proof bowl with water and put in the oven for 20 minutes.
  • Put harissa chicken pieces in a pan with garlic & olive oil, sprinkle harissa spice over and cook.
  • Serve with feta & beetroot.

Lemon, Garlic, Rosemary & Sage Chicken Kebabs

There’s nothing better than char-grilled chicken kebabs at a Braai (Barbecue), but the ones you buy in store are often covered in a sticky, sugary marinade. So this is a lighter, healthier way to make your own chicken kebabs at home.

What you’ll need:

  • 4-5 Chicken breasts cut into bits that you can ‘skewer’, dont get them too thick or they may not cook in the middle
  • Juice of half a lemon
  • 1/4 cup olive oil
  • salt & pepper
  • Rosemary
  • Sage
  • 1 Minced clove of garlic
  • Wooden skewer sticks (Cut these to fit the size or your grill pan or braai before you skewer the chicken onto it)

The ‘How to’:

  1. It’s best to let this marinade overnight in the fridge before cooking. If you’re short on time, 2-4 hours marinading should do the trick.
  2. Make the marinade mix:
    • In a small bowl whisk together the lemon juice, olive oil, salt & pepper, rosemary, sage and garlic.
  3. Place the cut pieces of chicken into a zip lock bag or tupperware. Pour the marinade into the bag. Seal & ‘smush’ around to get all the pieces of chicken covered.
  4. Put into the fridge to marinade overnight.
  5. Cut your wooden skewers to fit the size or your grill pan or braai before you skewer the chicken onto it.
  6. After marinading, push the pieces of chicken onto the skewers and grill until cooked.
  7. Enjoy with a side salad!


Spag Bol with Zucchini noodles – my personal favourite

Spaghetti Bolognese is definitely comfort food. I can’t make it as well as my mom but still, it’s pretty good! I like to lighten it up with swapping out pasta for baby marrow noodles.

Serves 4, Takes about 30 minutes

What you’ll need:

  • 500gr beef mince (or 1 tin lentils for meat free version)
  • 1 chicken stock cube
  • 4 chopped tomatoes (or 1 tin diced tomatoes – preferably organic)
  • 1 brown onion, finely diced
  • Extra Virgin olive oil
  • 1 tsp oregano
  • 1 minced garlic clove
  • Salt & Pepper to taste
  • Baby marrow (zucchini) noodles (Make your own or buy ready made)

Lets get cooking:

  1. Saute chopped onion in E.V. Olive Oil until soft & golden.
  2. Then add the mince and brown. Break the mince up with your spoon or spatula so there aren’t any large chunks.
  3. Once mince has browned, add the tomatoes, oregano, garlic, and crumble in the chicken stock cube. Stir until combined.
  4. Allow to simmer for 10-15 minutes – stir occasionally.
  5. Use a vegetable spiralizer or mandoline slicer to make your baby marrow (zucchini) noodles (or buy ready made from woolworths).
  6. Place noodles into a microwaveable container with a lid and microwave for 3 minutes – allow to sit in the container for a further 2 minutes before serving.


Cumin Seed Chicken Curry

With Autumn here and the evenings getting cooler, this curry is sure to warm you up.

Ingredients you’ll need:

  • 4-5 chicken breasts cut into chunks
  • Olive oil
  • 1 Chopped brown onion
  • 2 minced garlic cloves
  • Cumin seeds
  • Pinch of cinnamon
  • 1 tsp red chili powder (add more if you like it hotter)
  • 2 tsp ground coriander
  • 1 tsp ground cumin 
  • 1 tsp garam masala
  • Pinch of turmeric 
  • Salt & pepper to taste
  • 1 tin chopped & peeled tomatoes (or you can use 2-3 fresh tomatoes)
  • 2-3 tbsp plain full cream yogurt

Time to get cooking:

  1. Heat oil in pot, add cumin seeds and fry until they start to sizzle but be careful not to burn them.
  2. Add chopped onion and sauté until brown.
  3. The add the garlic, red chili powder, ground cumin, ground coriander, garam masala, turmeric & cinnamon, salt & pepper. Mix together.
  4. Then add the chicken and mix to coat the chicken in the spices. It will start to stick to the pan this is normal just keep scraping.
  5. Keep stiring until the chicken bits are sealed.
  6. Add in tomatoes & simmer for 10 minutes.
  7. Add in the yogurt and stir through.
  8. Serve with brown basmati rice.

Homemade Cheese & Onion Beef & Lentil Burgers

Protein packed burgers with a combination of lentils & beef mince!


  • 1 diced onion
  • 3 garlic cloves minced
  • 1 can lentils drained & rinsed
  • 500gr beef mince
  • 1/2 cup grated cheese
  • 1/2 cup oats
  • 1tsp salt
  • Pepper to taste
  • 1 large egg

Get cooking:

  1. Place all the ingredients into a food processor. Pulse a bit and then scrape down the ingredients still sitting at the top to ensure an even consistency. Pulse again. You don’t want to over pulse it or it will become too mushy.
  2. Roll spoonfuls of burger mixture into balls and shape into patties.
  3. To cook, Fry them in olive oil.

Serve with mashed avocado & feta on a bed of lettuce with a side of sweet potato or carrot chips!

It makes a big batch, about 15 patties and they freeze raw really well! Just wrap individually in cling film and place in a ziplock bag.

Cashew & Peppers Stir fry 

A great and delicious way to get more veggies and fiber!

Ingredients you’ll need:

  • Sesame oil (optional)
  • Olive oil
  • 1 Chopped onion
  • Chopped green cabbage (half a medium cabbage used here)
  • Sliced red & yellow pepper
  • 2 spring onions chopped
  • Cashew nuts
  • Tamari (gluten & sugar free soy sauce)
  • Salt & pepper
  • 4 chicken breasts cut into cubes
  • 2 crushed garlic cloves

Get cooking:

  1. Sauté onion in olive & sesame oil until soft.
  2. Add chicken and crushed garlic and cook until chicken is sealed and brown/golden outside.
  3. Add the cabbage & peppers, season with 1 tbsp tamari and salt & pepper to taste. Cook until veggies are tender/crisp to your liking.
  4. Add the spring onion & cashews and stir to mix.
  5. Serve on its own or with a side of brown basmati rice.