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  • Summer Smoothie Bags

    Supercharge your mornings and hold on to summer with these summer smoothie bags 💚🌞

    Busy lives make mornings hectic, these pre-made smoothie bags are huge time savers and keep the flavour of summer alive long after temperatures have dropped.

    Grab your favourite summer fruits, some kale or spinach, green apple, chia seeds or flaxseed wash chop and divide into individual bags – pop them in the freezer –

    When ready to consume grab a bag blend with coconut water and a scoop of collegen protein powder and blend.

    These smoothie bags are perfect for busy individuals who want to start their day with a burst of vitamins, minerals, and fiber.🌞💪🏼💚

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  • Mediterranean Chicken Quinoa Bowls

    Chicken Marinade
    2 large chicken breasts
    1/2 cup greek yogurt
    2 tbsp oilve oil
    2 tbsp oregano
    tsp each of salt & pepper
    1-2 tsp red chili flakes
    zest and juice of one lemon    		Tzatziki
    1 large cucumber grated and water drained
    1.5 cups greek yogurt
    2 tbsp crushed garlic
    tsp each of salt & pepper
    zest and juice of one lemon
    large handful of fresh dill chopped


    		Lemon Vinaigrette
    2 tablespoons fresh lemon juice
    2 teaspoons Dijon mustard
    1/2 each teaspoon salt & pepper
    6 tablespoons extra virgin olive oil


    Salad Bowls
    2 cups cooked quinoa
    4 chopped kale
    2 cups green peas
    1 cup chopped bell peppers
    1 cup cherry tomatoes halved
    1 cup chopped cucumber
    1/2 cup red onion chopped
    2 tbsp lemon vinaigrette
    3 tbsp tatziki

    Directions:

    Chicken
    Combine the greek yogurt, oilve oil, oregano, salt & pepper, red chili flakes, lemon zest and juice and cover the chicken in the marinade and refrigerate 3-24 hrs.
    Remove the chicken 30 mins prior to cooking and preheat oven or air fyrer to 400°. Once the chicken reaches room temperature bake for 30 mins or until chicken is fully cooked.
    Let chicken cool then slice.

    Quinoa
    Place one cup of raw quinoa in a fine mesh strainer and rinse under cold water for two minutes. Drain thoroughly. (Rinsing removes the quinoa’s natural coating which can give it a bitter taste.)
    Heat one teaspoon olive oil in a saucepan over medium heat. Add the quinoa a cook, stirring frequently until the quinoa begins to pop.
    Add 2 cups of water, Bring to a boil, cover, and let simmer for 15-20 minutes or until the liquid is thoroughly absorbed.
    Remove from the heat and fluff with a fork, and season as desired. (one raw cup of quinoa will yield 3 cup cooked, only two or needed for this recipe but the spare will keep up to a week in the fridge.

    Tzatziki
    Grate the cumber place sprinkle with salt and place in a strainer over a bowl for 15-30 mins to allow water to drain out. Place the cucumber in a tea towel and sqeeze out all remaining water.
    Combine the cucumber, yogurt, garlic, lemon zest & juice and dill. Refriderate until needed.

    Lemon Vinaigrette
    combine the lemon juice, Dijon mustard, salt & pepper & olive oil in a small jar and shake until combined

    Salad Bowls
    Combine the quinoa, chopped vegetables and dressing in a large bowl and mix well. Divide between 6 containers and top with sliced chicken. Serve with a few tbsps of tzatziki.

    Salads and tatziki will last up to 5 days in thre fridge – serve with lemon wedges to freshen

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  • Chicken Shawarma Pita Pocket

    Ingredients

    Chicken Shawarma
    Mini Pita x 8
    2 lb free range chicken thighs
    1/4 cup extra virgin olive oil
    2 tsp cumin powder
    2 tsp nutmeg powder
    1 tsp paprika powder
    1 tsp turmeric powder
    1 tsp chili flakes
    1 tsp salt
    2 tbsp crumbed feta/goat cheese



    Mango Amba
    2 mangos
    1 lime
    1 tsp apple cider vinegar
    1 tsp chili flakes
    1 tsp tumeric
    1 tsp nutmeg
    1 tsp cumin






    		Pickled onions
    2 red onions
    1/4 cup honey
    1 cup vinegar
    1 cup water
    1 tbsp peppercorns
    1 teaspoon salt







    chopped salad
    2 cucumbers
    2 tomatoes
    ½ small red onion
    Juice from a lemon
    1 cup of parsley
    tsp Extra virgin olive oil
    tsp honey
    tsp red wine vinager    		Tahini Sauce
    2 -3 tbsp Tahini paste
    juice of one lemon
    2 tbsp water
    salt



    1. Prepare the pickled onions: Slice the red onions as thin as possible.
      Combine honey, vinegar, water, and salt. In a jar or glass container combine the liquid mix with the onions and let it sit in room temperature for at least 2 hours.
    1. Prepare the amba: remove the mango peel (To cut a mango, start by standing it upright and slice off one thin side as close to the seed as possible. Repeat on the other side. Then, score the flesh of each half in a crisscross pattern and scoop out the cubes with a spoon – remove peel from remains flesh rod the pit with a pairing knife and cut any excess usable flesh) In food processor blend the mango with the lime vinegar and spices until smooth.
    2. Prepare the salad: Chop cucumbers, tomatoes and red onion into small cubes. Chop the parsley. Combine the red wine vinegar, olive oil and honey and combine with chopped vegetables and parsley – season with salt (drain the liquids from the salad, if the salad is wet it may tear the pita!).
    3. Tahini sauce: add water salt and lemon juice to a bowl add in tahini one tbsp at time, continually stirring until you get a smooth consistency (thinner than hummus as you don’t want to overfill the pita)
    4. Prepare the chicken shawarma: In a bowl, mix the chicken thighs with olive oil and spices. Massage the chicken well and let it sit in the fridge for at least one hour (max overnight). Take the chicken out from the fridge 30 minutes before cooking.
      Bake the chicken in the oven or air fryer for 30 mins or until cooked through. Let cool slightly, slice as thin as possible, mix with the juices coming out from the slicing and from the pan.
    5. Build the pita: Open the pita with a knife. Spread a nice amount of tahini and amba in the pita. Add the chicken. Add salad. Add the pickled onions. Add .5 tbsp crumbled feta/goat cheese. Close the pita with more tahini and a teaspoon of Amba.
    6. Enjoy – this works great as a entertaining brunch componetnat or as meal prep diner + lunch the next day for 4 people. The amba and tahini sauces really make the dish pop.
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  • Loaded Sweet Potatoes

    Ingredients:
    2 medium sized sweet potatoes
    4 tbsp Tanjin spice (or mix of Paprika and cumin)
    Avocado oil spray
    1 can black beans
    2 avocados
    1 small tomato
    1 tbsp garlic
    2 tbsp lime juice
    salt & Pepper
    fresh corriander













    		Directions
    Preheat airfryer or oven to 200°C / 395° F
    Rinse the sweet potatoes, slice in half lengthwise then cut diagonal slits about 1″ apart and ¾ of the way down in both directions.
    rub Tanjin or spice mix across the scored potatoes and spritz with avocado oil – cook cut side down for 15 mins then flip and cook another 10-15 mins until the potatoes are soft through the centre.
    While the potatoes are baking rinse the black beans and set aside.
    Dice the tomatoes, chop the coriander and mash the avocado. Combine the tomatoes, coriander, avocado, garlic and lime juice – season with salt and pepper and set aside.
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    Layer the potatoes with the guacamole, black beans garnish with extra coriander and serve immediately. Alternatively portion into bowls add extra lime juice and a tight layer of Saran Wrap over the quacamole to keep it green. These will last 3-4 days in the fridge.

  • Broccoli Mandarin High Protein Salad


    This salad is high in protein, fibre, vitamin C, vitamin K and iron. It lasts in the fridge up to 3 days and works for prepared lunches, a side dish or a potluck dinner/bbq crowd pleaser.

    Ingredients:
    2 bags of broccoli florets (700g total)
    1 x 300ml tin mandarin oranges
    1/2 red onion finely sliced
    500g cottage cheese
    1 tbsp grated ginger
    3 tbsp apple cider vinegar
    1 tbsp soy sauce
    1/4 cup mayonnaise
    1 tbsp maple syrup





    Directions
    Cut the (raw) broccoli florets into small pieces.
    Finely slice the red onion.
    Combine onion and broccoli florets in a large mixing bowl.
    Drain the mandarin oranges and set aside.
    For the dressing add the cottage cheese, ginger, soy sauce, mayonnaise and maple syrup to a blender and blend until smooth and creamy (1-2 mins)
    Pour the dressing over the broccoli and onions, mix until the veggies are well coated, then top with mandarin oranges.

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  • Tiramisu Overnight Oats

    Serves 4 prep
    Preptime 15 mins
    Chill 3hrs – overnight – lasts up to 5 days refrigerated

    Ingredients
    2 cups rolled oats
    1 cup chocolate protein milk
    (or 1 cup milk of choice + 1 scoop chocolate protein powder)
    1 cup black coffee
    1/3 cup chia seeds
    1 tablespoon honey
    2 cups (500g) plain greek or skyr yogurt

    Mix all ingredients together
    divide into four jars or containers.
    Let sit for 3hrs or overnight

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  • One Pan Pork with Apples & Onions

    Ingredients
    4 pork loin or pork chops
    3 medium apples thinly sliced
    1 large red onion thinly sliced
    1 cup chicken stock
    2 tablespoon Dijon mustard
    2 tablespoon rosemary infused olive oil* – divided
    (*alternatively 2 tablespoon fresh rosemary chopped + 2 tablespoon olive oil)
    fresh parsley
    salt & pepper
    1 tablespoon corn starch + 1 tablespoon water

    Directions
    Season both sides of pork chops with salt and black pepper.

    Add 1 Tbsp rosemary infused olive oil (or 1 Tbsp olive oil + 1 Tbsp chopped rosemary) to large heavy bottomed pan (or wok), and heat over Med-High heat.

    Add pork chops to pan, leaving at least an inch between the chops to ensure even cooking and browning.

    Sear 3-5 minutes per side, or until pork chops are mostly done. Chops will continue cooking in the sauce later.

    Remove pork chops to a plate.

    In a small mixing bowl, whisk together chicken stock and mustard, 1/2 of the chopped parsley set aside.

    Add remaining 1 Tbsp oil to the pan, then add apples and onions.

    Cook 4 minutes, stirring occasionally. Season with salt, remaining rosemary (if using fresh), stir to combine.

    Pour in stock mixture, using a wooden spoon to gently scrape the bottom of the pan to release any brown bits (those are full of great flavour).

    Slide pork chops back into the pan, nestling them down in between the apples.

    Cook 3-5 minutes, until pork chops are finished cooking and liquid has reduced.

    Remove the apples, onions and pork chops to a serving dish and top with remaining parsley.

    Combine cornstarch and water and add to the remaining cooking liquid and stir until the sauce thickens to a gravy consistency.

    Serve with the gravy on the side.

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  • Egg Roll in a Bowl

    Ingredients:
    500g/1 lb ground pork (can substitute with ground chicken, ground beef, ground turkey or diced tofu)
    1 onion, diced
    1 tablespoon sesame oil
    1 tablespoon rice vinegar
    1 Tbsp minced fresh garlic
    1 Tbsp ground ginger
    ¼ cup less sodium soy sauce
    1-2 Tbsp sriracha or chilli sauce
    1 (16 ounce) bag coleslaw mix
    ½ cup grated or “matchstick” carrots
    2 green onions, thinly sliced
    Salt and pepper, to taste
    1 tablespoon hoisin sauce
    Salt and pepper
    sesame seeds

    1 cup (uncooked) brown rice

    Directions:
    Wash Brown rice to remove excess starch.

    Add one cup of brown rice with 1&1/4 cup water to a pot bring to a boil reduce heat and simmer on low for 25 mins until water has been absorbed and rice is tender.

    Heat a large wok or flat and deep pan over medium-high heat.

    Add ground meat and cook, stirring, until no longer pink. Drain; return meat to wok/pan.

    Add diced onion, sesame oil, and rice vinegar to the skillet. Cook, stirring, for a few more minutes (until onion is tender).

    Add garlic, ginger, soy sauce, hoisin sauce, siracha/chilli sauce coleslaw mix, and carrots to the skillet. season with salt and pepper.

    Cook, stirring, for about 5-7 more minutes, or until cabbage is wilted.

    Remove skillet from the heat. Top with green onions and sesame seeds.

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  • Eggroll in a Bowl

    Ingredients:

    500g/1 lb ground pork (can substitute with ground chicken, ground beef, ground turkey or diced tofu)
    1 onion, diced
    1 tablespoon sesame oil
    1 tablespoon rice vinegar
    1 Tbsp minced fresh garlic
    1 Tbsp ground ginger
    ¼ cup less sodium soy sauce
    1-2 Tbsp sriracha or chilli sauce
    1 (16 ounce) bag coleslaw mix
    ½ cup grated or “matchstick” carrots
    2 green onions, thinly sliced
    Salt and pepper, to taste
    1 tablespoon hoisin sauce
    Salt and pepper
    sesame seeds
    1 cup (uncooked) brown rice

    Directions:

    Wash Brown rice to remove excess starch.

    Add one cup of brown rice with 1&1/4 cup water to a pot bring to a boil reduce heat and simmer on low for 25 mins until water has been absorbed and rice is tender.

    Heat a large wok or flat and deep pan over medium-high heat.

    Add ground meat and cook, stirring, until no longer pink. Drain; return meat to wok/pan.

    Add diced onion, sesame oil, and rice vinegar to the skillet. Cook, stirring, for a few more minutes (until onion is tender).

    Add garlic, ginger, soy sauce, hoisin sauce, siracha/chilli sauce coleslaw mix, and carrots to the skillet. season with salt and pepper.

    Cook, stirring, for about 5-7 more minutes, or until cabbage is wilted.

    Remove skillet from the heat. Top with green onions and sesame seeds.

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  • Shonny’s Tuna Quinoa Salad


    4 serves – Per serve 405 calories 36g Protein 7g fat 11g Fiber 

    Salad
    1 cup dried quinoa
    2 cups stock or water
    1 tablespoon butter
    chilli flakes
    2 cups frozen peas
    2 tins tuna
    1/2 large red onion diced
    2 carrots grated
    1 bundle green onion
    1/2 red cabbage shredded

    Green Godess Dressing
    1 bunch fresh basil
    1 bunch fresh coriander
    1 fresh parsley
    1-2 anchovy fillet *optional
    1 tbsp Worcestershire sauce
    4 tablespoons greek yogurt
    juice of one lemon
    1 tablespoon crushed garlic
    salt & Pepper

    Directions:
    Heat butter in large pot add quinoa and chili flakes stir to combine
    Add 2 cups of stock or water
    Cook until water fully absorbed (about 15 mins)
    Let Quina cool then transfer to large mixing bowl

    Cook your frozen peas in the microwave for 3-4 mins until cooked through or in a pot of boiling water.

    Dice and shred carrot, onion and red cabbage (a pre shredded convenience bag also works well)

    Drain water from Tuna and break into flakes

    While Quinoa is cooling, wash herbs, chop off bottom stems and add to blender, add all other dressing ingredients and blend.

    Mix tuna and chopped veggies into quinoa and portion into 4 containers.

    Before eating run a fork through the quinoa mix to loosen it up then add dressing.

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