Chicken veggie soup

A perfect soup for when you’re feeling a little under the weather. It’s high protein, low carb and full of healthy veg. Feel free to use whichever vegetables you prefer or have in the fridge.

SERVES 4
NUTRITIONAL INFO PER SERVE
carbs 3g / fat 8.5g / protein 21.5g

INGREDIENTS
400 grams of boneless chicken (thighs or other pieces)
1 onion
2 cloves of garlic
1 medium carrots
1 large celery sticks with the leaves
1/2 a broccoli
1/2 a cauliflower
1 teaspoon cumin
1/2 teaspon paprika
1/2 teaspoon dried thyme or rosemary
1 tablespoon fresh parsley
Generous pinch of sea salt
Grinding of black pepper
2 bay leaves
1 chicken or vegetable stock cube (or 1 litre liquid stock)
1 tablespoon of olive oil or butter

PEEL, DICE, CHOP, SAUTE, ADD, SIMMER, SEASON…
Peel and dice the onion and peel and finely dice the garlic. Dice the carrots and celery. Chop up the broccoli and cauliflower finely. Chop the parsley.

Heat a large saucepan with the oil or butter and add the onions, carrot and celery. Saute for a couple of minutes, then add the garlic, paprika, cumin, thyme, salt and pepper for another minute. Add in the chicken and brown. Add in the cauliflower, broccoli, parsley, bay leaves, stock and water to fill the pot (about a kettle full). Simmer on low heat for an hour. Taste for salt and pepper, then serve.

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Ginger soy salmon

Very easy to prepare and full of Asian flavours. Serve alongside some steamed greens. 

SERVES 2

INGREDIENTS
2 fillets of salmon
1 tablespoon soy sauce
A thumbsize piece of ginger
2 cloves of garlic
1/2 fresh chilli or 1/2 teaspoon chilli paste, to taste
1 tablespoon sesame oil
Small handful of fresh coriander leaves
Wedges of lime, to serve
2 cups of Asian greens, to serve

PEEL, GRATE, DICE, TOP, BAKE, STEAM, SERVE…
Preheat the oven to 180 degrees celcius.

Peel and finely grate the ginger, peel and mince the garlic, and finely chop the chilli. Mix the chilli, ginger, garlic, sesame oil and soy sauce together. Put the salmon skin-down in a small baking dish or tray. Spoon over the ginger, garlic, soy sauce and sesame oil mix. Bake for 15-20 minutes until cooked to your liking. Try not to overcook it as it’s nice when it’s still a little pink on the inside.

In the meantime, steam the greens in a colander over boiling water for just a few minutes.

Serve the salmon straight out of the oven alongside the greens with a wedge of lime. Chop the coriander and sprinkle on top. Serve with a little extra soy sauce if a little salt is needed.

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Red pepper dip

A delicious dip to have with vegetable crudites and low carb crackers. Also delicious as a pasta sauce with some zucchini pasta. 

INGREDIENTS
2 red peppers
1 shallot or small red onion (optional)
1 clove of garlic
1/2 cup of blanched almonds (whole, slivered or chopped all are fine)*
1/4 cup of feta cheese (optional)
Salt and pepper to taste
Sprinkling of paprika
Juice of half a lemon or lime
Splash of olive oil
*You could also use walnuts

CUT, ROAST, REMOVE, BLEND, CRUMBLE, COMBINE…
Preheat the oven to 200 degrees celcius. Cut the pepper in half and remove the seeds. Peel and cut the shallot (or small onion) in half. Place the peppers, shallot and garlic (whole with skin on) on a baking tray with a little salt, pepper, paprika and cumin and a small splash of olive oil, and roast for 15-20 minutes until cooked.

Blend the almonds into small, chunky bits, or bash them in a mortar a pestle. Crumble the feta using your hands into very small bits. When the peppers are done roasting, let them cool a little, push the garlic out of the skin, and blend together into a puree.

Combine the blended peppers, almonds, crumbled feta and a splash of olive oil. Add a little salt and black pepper to taste, and a squeeze of lemon juice. Add some chopped fresh herbs of your choice on top and serve.

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Cauliflower rice

This is a great low carb substitute for rice. Serve on the side of a curry, stir fry, casserole, or a meat dish that requires some soaking up. It’s also a great base for fried rice.

INGREDIENTS
Head of 1 cauliflower
Pinch of salt
1 tablespoon butter (optional)
1 tablespoon fresh herbs, chopped (optional)

GRATE, COOK, ADD, SERVE…
Grate the head of the cauliflower, discarding of the stem. It will resemble a fluffy snow-like texture. Microwave in a bowl uncovered for 5 to 8 minutes. If you don’t want to use a microwave, steam the grated cauliflower above a pot of boiling water for 10 minutes. It will be light, fluffy and cooked through if you taste. Add the salt, butter and herbs if using.

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Greek-style beans

This traditional Greek bean recipe is passed down from my grandmother (probably from her mother) to my mum. These beans are delicious on the side of a casserole, moussaka or lasagne, or with some roast meat or steak. 

INGREDIENTS
1 brown onion
2 tomatoes
2-3 cloves garlic
A few sprigs of parsley, leaves only
A few sprigs of mint, leaves only
1 teaspoon paprika
Pinch of salt and pepper
A sprinkle of chilli flakes
Splash of olive oil
A good handful of green string beans (about 250 grams)

PEEL, DICE, CRUSH, CUT, SAUTE, ADD, COVER, SIMMER…
Peel and dice the onion. Dice the tomatoes. Peel and crush the garlic. Wash and take the ends off the beans. Leave them whole or cut them n half.

In a medium saucepan, heat a splash of oil and saute the onion, tomatoes, chopped herbs and garlic together with the salt, pepper and chilli flakes until the onions are clear. Add the paprika and cook off for another minute. Add the beans, stir, and add enough water to cover the beans. Cover and simmer over low heat for up to an hour until the water is absorbed. Taste for salt, pepper and chilli and adjust according to taste.

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Chia breakfast pots


The ratio is 1:4 of chia seeds to liquid. So, a quarter of a cup (or 4 tablespoons) of chia seeds to 1 cup of liquid, such as milk, almond milk or coconut milk. Make these the night before for an easy breakfast on the run that is healthy and delicious. You can get really creative with variations by adding different flavours. They also make a great dessert. 

SERVES 1
NUTRITIONAL INFO (with almond milk)
carbs 8.5g / fat 21g / protein 9g

THE BASICS
4 tablespoons chia seeds
1 cup of liquid (such as milk, almond milk or coconut milk)
A little sweetener (such as stevia, maple syrup, honey, or sugar free syrups)

VARIATIONS
Vanilla
Add half a teaspoon of vanilla extract.

Chocolate
Add a teaspoon of unsweetened cocoa powder.

Coconut
Add a tablespoon of shredded or dessicated coconut and use coconut milk as the liquid.

Cinnamon
Add half a teaspoon of cinnamon.

Berries
Add a quarter of a cup of berries of your choice after mashing them slightly with a fork.

Nuts
Add a tablespoon of chopped nuts.

MIX, REFRIGERATE, STIR, SERVE…
Mix together the milk of your choice with the chia seeds and sweetener in a cup, mug or jar. Place in the fridge overnight (or for at least 6 hours). In the morning, give it a stir before adding some fresh berries, coconut or seeds on top.

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Green smoothie

For a healthy and fresh start to the day, start with a green smoothie. Packed with nutrients and vitamins, it’s also cleansing and surprisingly filling. 

MAKES ENOUGH FOR 2 SERVES

INGREDIENTS
1/2 avocado
1/2 cucumber
Handful of spinach
2 kiwi fruit
1 green apple
Juice of half a lime
1/2-1 cup cold water
2  ice cubes

CHOP, BLEND, MIX, SERVE…
Chop up and blend the avocado, cucumber, spinach, kiwi fruit, green apple and lime juice (removing pips, cores, avocado skin, etc.). Mix in enough water and serve with ice.

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Tomato courgetti

So simple, and so good. You will start preferring courgetti to spaghetti in no time. 

INGREDIENTS
2 cloves of garlic
2 tins of tomatoes
Splash of olive oil
Generous pinch of salt
Crack of black pepper
Sprinkling of chilli flakes
1/2 teaspoon dried oregano
1 courgette/zucchini per person

PEEL, CRUSH, HEAT, ADD, SIMMER, SPIRALISE, COOK, STIR, SERVE…
To make the sauce, peel and crush the garlic. Add a splash of olive oil and the garlic in a saucepan over medium heat, being careful not to burn the garlic. Add the tinned tomatoes, salt, pepper, chilli and oregano. Let it simmer for 30 minutes, stirring occasionally. Taste for salt, pepper and chilli according to your taste.

Spitalise or julienne peel the zucchini/courgettes. Heat a pan with a little olive oil and place all the spiralised zucchini/courgette in there. Cook and stIr for about 7 minutes, or until they have softened and reached the desired consistency. Remove any excess liquid.

Stir through the tomato sauce. Serve with parmesan and fresh basil.

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Tahini dressing

Tahini dressing is very easy to prepare and has a really nice creamy consistency. It works great with roast vegetables.

INGREDIENTS
3 tablespoons of tahini paste
Juice of 1/2 a lemon
Pinch of sea salt and a grinding of black pepper
3 tablespoons of water
1 teaspoon fresh parsley, chopped (optional)

PLACE, ADD, STIR, TASTE, SERVE…
Place the tahini in a small bowl with the lemon juice (making sure you remove any pips) and add a little salt and freshly ground pepper. Gradually add in the water while stirring to combine, until your desired consistency. Stir in the parsley if using. Serve with vegetables of your choice.

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