Choc-Banana overnight Oats with
fresh Figs and bBerries.

Serves 4

A simple yet, delicious overnight oats recipe!

Ingredients:

• 300g Milk

• 300g low fat yoghurt

• 20g Honey

• 10g cocoa powder

• 1 ripe banana

• 150g quick oats 

• Fresh berries

• Fresh figs

• Crushed nuts

Method:

1. Mash the banana and mix well in a large bowl with milk, honey, and yoghurt.

2. Add the cocoa and quick oats and combine until you reach an even consistency.

3. Transfer to a suitable plastic container or individual portion containers and place in the

4. fridge for at least 2 hours or overnight.

5. To serve halve the figs and berries and place on top of the oats, drizzle with a little honey
and crushed nuts.

Ingredients:

• 150g water

• 150g fish sauce

• 100g fresh lime juice

• 50g sugar

• 40g fresh finely grated ginger

• 40g fresh finely grated garlic

• 2 birds eye chillies

• 3 medium carrots

• 2 red banana capsicum

• 2 Lebanese cucumber

• 250g snake beans (or any green beans)

• 800g chicken thigh

• 1 bunch coriander

• 1 bunch mint

• 1 bunch basil

• 1l chicken stock

• 200g rice vermicelli noodles

• 80g crushed peanut or cashews.

• 40g crispy shallot

• 160g shelled edamame.

Method:

1. Mix the fish sauce lime juice, water, and sugar. Add sliced chilli, crushed garlic, and
   ginger. Mix well.
2. Flatten the chicken thighs so they are even and pour over 1 third of the fish sauce mixture
   (nuoc cham) and allow to marinate for around 30mins.
3. Blanch the beans in boiling water and refresh in ice water.
4. Pour boiling water over the vermicelli noodles in a bowl and allow to steep for 5 mins then
   drain.
5. Heat up the chicken stock season with salt and pepper. (here we have made our own by
   boiling water with star anise, peppercorns and 2kg of roasted chicken bones, but bought
   is fine)
6. Slice the remaining vegetables to your desired lengths etc and keep aside (at this stage
   you may choose to pickle the carrot or cucumber with a little lime juice and salt.)
7. Grill the chicken on a BBQ or griddle pan, allow to rest a slice into thin strips.
8. To serve, place noodles in a bowl with a ladle of hot chicken stock and arrange the
   vegetables and chicken on top, Spoon the reserved fish sauce mixture (nuoc cham) over
   the top an add the nuts and shallots.

Ingredients:

• 750g heirloom tomatoes (assorted shapes, sizes and colours)
• 250g cottage cheese
• 100g stuffed green olives
• 60ml extra virgin olive oil
• 60ml red wine vinegar
• 1 bunch fresh basil
• salt and pepper

Method:

1. Slice tomatoes & olives and arrange in a deep sided dish. Season with salt and pepper, red wine vinegar and olive oil. Allow to sit for 30 mins at room temperature.
2. Arrange tomatoes & olives on a board, spoon on some cottage cheese, and sprinkle with finely sliced fresh basil.
3. Enjoy 🙂

Optional: drizzle with a little extra virgin olive oil.

Maple Coconut Granola

Serves 40

It’s super easy to prepare this healthy maple coconut granola – it is crunchy and naturally sweetened with maple syrup, yum!

Ingredients:

• 300g rolled oats

• 300g quick oats

• 300g puffed brown rice

• 100g pecan nuts

• 100g almonds

• 100g almond flakes

• 100g pepitas

• 100g sunflower seeds

• 50g sesame seeds

• 250g shaved coconut

• 100g flaxseed (linseed)

• 250ml maple syrup

• 100g coconut oil

• 250g dried diced apple

Method:

1. Pre heat your oven to 110°C.
2. Place all the dried ingredients into a large bowl and mix thoroughly. 
3. Mix the coconut oil and maple syrup together along with 150ml of water. Add the wet ingredients to the dry ingredients and mix well.
4. Place the mixture into a couple of large deep baking trays and put in the oven.  Bake for several hours mixing with a spoon every half hour to break up the mixture.
5. The granola is finished when the mixture is dry and crunchy. 
6. Once cooled, store in airtight containers.
7. To serve, add your favourite fresh fruit, yoghurt, milk or however you like your granola.
8. Enjoy 🙂

Ingredients:

• 600g salmon fillet skinless and pin boned
• 50ml honey 
• 50ml fish sauce 
• 50ml soy sauce 
• 4 fresh limes 
• 15ml sesame oil 
• 1 cup green soy beans 
• 2 small carrots 
• 4 golden squashes 
• 1 red capsicum 
• 270g pack soba noodles 
• 2 red chillies 
• 1 bunch of coriander 
• 1 bunch of chives 
• 1 bunch of Chinese broccoli 
• 2 spring onion shoots 
• 50ml white wine vinegar 
• 50ml water 
• 1 star anise 
• 2 tsps sugar 
• 1/2 tsp salt

Method:

1. Start by making the marinade. Mix the honey, soy, fish sauce, sesame oil, lime juice, chopped chives and sliced chilli, then set aside.
2. Next prepare the pickled carrots. In a separate pan add the vinegar, water, star anise, sugar and salt together. Bring to a simmer. Slice the carrots into thin batons and add to the hot vinegar mixture. Turn off the heat and allow to cool.
3. Meanwhile, cube the salmon in 2 cm pieces and slide onto wooden skewers (aim for 8 skewers).
4. Brush half the marinade onto the fish and allow to marinate for a maximum of 30mins.
5. Slice the remaining vegetables to your desired size and steam until tender. Boil the soba noodles for 4 minutes and drain.
6. Grill the salmon on both sides, brushing with a little more marinade.
7. To serve, add the noodles and vegetables into a bowl with the pickled carrots, and place the skewers on top. The remaining marinade can be used as a dressing for the noodles.
8. Garnish with fresh coriander and sliced spring onion and sesame seeds.
9. Enjoy 🙂

Ingredients:

• 800g cooked butter beans (tinned is fine)
• 2 medium eggplants 
• 2 roasted capsicums 
• 2 bunches of asparagus
• 1 bunch of spring onion 
• 4 tbls tahini 
• 2 lemons 
• 1 stick of celery 
• 200g semi sundried tomatoes
• black and white sesame seeds 
• 50 ml olive oil 
• 50 ml white wine vinegar 
• ½ bunch of parsley 
• 1 clove of garlic 
• 1 shallot

Method:

1. Prick the eggplant with a fork and place on a roasting dish. Cook in 180c oven until soft.
2. Allow to cool and scoop out the flesh into a blender with the tahini, garlic and the juice of 2 lemons. Blend until smooth and season with salt and pepper. Set aside the baba ghanoush.
3. Finely slice the spring onion, shallot, parsley and red capsicums, along with the asparagus and sundried tomatoes. Mix with the drained beans. Dice the celery and add to the mix. Dress the bean mix with the olive oil and vinegar and season with salt and pepper.
4. To serve, spoon some baba ghanoush on a plate and then place the bean salad on top. Sprinkle a little mixed sesame seeds over the salad.
5. Enjoy 🙂

Fennel And Chive Roasted Chicken
With Pearl Barley, Bulgur And Herb Salad

Serves 4-6

Impress your guests with this recipe for roasted chicken accompanied with a fibre-rich grain salad that’s healthy and delicious.

Ingredients:

• 1 large chicken
• 25g dried chives
• 25g fennel seeds
• 1 cup pearl barley
• 1 cup bulgur (cracked wheat)
• 250g stuffed green olives (anchovies or otherwise)
• 100g small capers
• 1 bunch mint
• 1 bunch parsley
• 1 bunch spring onion
• 2 whole roasted red capsicums
• 2 red chillis
• 50ml red wine vinegar
• 50ml olive oil
• salt and pepper
• assorted salad leaves

Method:

1. The day before, prepare the chicken by removing the wish bone and trussing the chicken with string (not essential but will give a more even shape when cooked and it will be easier to carve). Blend the dried chives and fennel seeds in a spice grinder to a fine powder, rub evenly over the chicken and season with salt. Leave in the fridge uncovered and on a roasting wire rack for at least 12 hours or overnight.
2. Preheat your oven to 180c and place chicken in the oven. To get an all-round even colour, have the chicken on a wire rack inside a roasting tray.
3. While the chicken is roasting, continue to baste with a brush with the chicken juices periodically to ensure a nice sheen.
4. Using a probe thermometer, check the internal temp of the chicken. Once it has reached 70c, pull it out of the oven and allow to rest for at least 45min, lightly covered with aluminium foil. The internal temp should rise to at least 75c while resting, to ensure the chicken is cooked through.
5. Meanwhile, cook the pearl barley and bulgur with 1:1 ratio of water on a low heat until the water is evaporated. Then place a lid on and allow to cool.
6. Finely slice your mint, parsley, and spring onion. Slice your olives, red capsicums and chillis. Along with the capers, mix with the cooled grains. Add your olive oil and vinegar season with salt and pepper.
7. To serve, carve at the table or portion the chicken into small pieces and arrange on a platter. Serve with mixed leaves and the grain salad.
8. Enjoy 🙂

Roasted Cauliflower With 5 Spice Carrot Puree And Sweet Peas

Serves 2-4

Roasted cauliflower to crispy perfection, this dish has a delicious combination of spice and sweetness.

Ingredients:

• 1 large cauliflower
• 4 medium carrots
• 1 cup frozen peas
• 4 shallots
• 1/4 bunch parsley
• 1 tsp 5 spice powder
• olive oil
• 1 red chilli
• 50ml white wine vinegar

Method:

1. Preheat your oven to 200c.
2. Cut your cauliflower into large florets.  Brush with olive oil and season with salt and pepper. Place them into a large roasting tray and roast for 20-30 minutes until golden brown. Turn them at least once to ensure an even roast.
3. Roughly cut the carrots and place in a saucepan with 100ml of water and the five-spice powder. Add a little olive oil and cook with a lid on until soft. Puree with a stab blender or a stand blender until smooth.
4. Defrost the peas under cold water and set aside.
5. For the dressing, finely dice the shallots and slice the chilli and parsley. Then add to the vinegar and set aside.
6. To serve, spoon the puree onto a plate, then place the cauliflower on top. Sprinkle over some peas and spoon over some of the dressing.
7. Enjoy 🙂

Chocolate, Berry And Chia Pudding Cups

Serves 6

This nutritious breakfast, dessert, or guilt-free snack is quick and simple to make but it does require some forward planning to allow time to set.

Ingredients:

• 120g chia seeds
• 500g Greek yoghurt
• 2 tablespoons honey
• 2 tablespoons dark chocolate powder or cocoa (unsweetened)
• 200g fresh strawberries
• 250g frozen blueberries

Method:

1. Heat the blueberries and 20g of chia seeds gently over a low heat until thickened. Set aside and allow to cool to room temperature.
2. In a bowl, add the yoghurt, honey, chocolate powder and remaining chia seeds with 200ml of water. Mix together and spoon into individual serving dishes (we have used a glass in our photos).
3. Spoon the blueberry mix on top of each portion and put in the fridge for a couple of hours to set, or overnight.
4. Once set, garnish with cut fresh strawberries or fresh berries of your choosing and serve.
5. Enjoy 🙂

Roast Beetroot And Green Leaf Salad

with a walnut and cottage cheese pesto

Serves 4

Serve as a light lunch with some crusty bread, or a side salad as part of a larger banquet.

Ingredients:

• 1 bunch beetroot (medium size beets)
• 150g baby spinach
• 150g rocket
• 1 bunch flat leaf parsley
• 500g cottage cheese
• 25g milled Parmesan
• 100g walnuts
• 1 bunch basil
• 30ml walnut oil or olive oil
• 30ml red wine vinegar
• 1 tablespoon honey

Method:

1. Boil the beets until tender then remove from heat. Rinse under cold water to cool and removing the skin in the process.
2. Cut each beet into 6 and place in a roasting tray with a little olive oil and salt. Roast in a 200 degree Celsius oven for 15 mins.
3. Next make the pesto. Add the basil, walnuts and 2/3 of the parsley to a food processor. Blend to a course breadcrumb consistency. Add cottage cheese and Parmesan and blend until well incorporated.
4. For the dressing, combine vinegar, oil (walnut or olive oil) honey and 30ml water together. Add salt and pepper to taste.
5. Time to assemble!  Spoon some of the pesto onto the bottom of a plate, add the warm beets and dressing. Mix the remaining parsley, with spinach and rocket and place the salad on top of the pesto plate.
6. Enjoy 🙂