Makes 8 servings

Ingredients:

• 1 head of cauliflower – remove leaves & chopped
• 1 red onion diced
• 1 white onion diced
• 4 cloves of garlic grated or chopped finely
• 2 cups frozen peas
• 1/2 bunch fresh parsley chopped
• 1 lime squeezed
• 4 tsp turmeric
• 2 tsp cumin
• 2 tsp cayenne pepper
• 2 tsp basil
• 2-3 tsp Grated black pepper
• 1- 2 tsp Himalayan rock salt grated
• 2 tsp coconut oil
• 3/4 – 1 cup 100% coconut water

Method:

1. Roughly chop cauliflower, place into a food processor & blend until fine resembling rice (keep the leaves from cauliflower, wash well and you can use these as part of a homemade soup)
2. Place coconut oil onto wok or a large pan on a medium heat
3. Place diced red & white onions, garlic into pan and cook until slightly soft
4. Add blended cauliflower to pan and stir well, leave to soften slightly (approx. 5-8mins)
5. Add parsley, peas, herbs & spices with a small amount of coconut water, mix well cook for a further 5 mins
6. Pour in the remainder coconut water and squeeze in fresh lime juice – cook for a further 3-5 mins while continuously stirring the ingredients
7. Serve as 1/4 of your plate in a main meal with a protein of your choice and green vegetables, or have as a small snack with protein
8. This pilaff will keep covered in the fridge in an air tight container for up to 3 days

Here are two tasty dishes I had the pilaff with:

• A snack before training with a turkey fillet
• A delicious chicken stir fry using lots of veggies and red cabbage, herbs and spices

Ingredients:

• 1 left over turkey fillet cooked last night in lime juice with herbs & spices (turmeric, cayenne pepper & parsley)
• 1/4 sliced & peeled cucumber
• 1/2 sliced avocado
• 2 chopped tomatoes
• 1 clove finely chopped garlic
• grated black pepper & a pinch of salt

Method:

• Cut & chop all ingredients into your desired size for eating
• Place into a bowl & add salt & pepper

Perfect for a light meal or you could add in more veggies to give it more bulk and make it a main meal

Ingredients: Serves 4

• 4 lean boneless chicken fillets cut into cubes (organic)
• Whole grain or basmatti rice (60 grms per 1 women and 70/80grms per 1 male)
•  1 tin chopped tomatoes (organic)
• 1 tin coconut milk (you can used the reduced fat one if you wish)
• 1-2 tsp coconut oil
• 1 & 1/2 white onion diced
• 1 green pepper sliced
• 3 cloves of fresh garlic grated
• 1 tbsp cumin
• 1 tbsp turmeric
• 1 tbsp coriander
• 1 tsp nutmeg
• 1/4 tsp cinnamon
• 1/2 tsp parsley
• 1/4 tsp piri piri
• 1 full lemon – 1/2 squeezed into the mixture and 1/2 squeezed into the rice
• 1 tbsp chia seeds or poppy seeds

Method:

• Heat coconut oil in a large pan or wok over a medium heat
• Add the cubed chicken and cook for 5-8 minutes, turning frequently until lightly browned
• Lower the heat slightly and add in onions and peppers cook until slightly soft
• Add in all spices and herbs and stir well for approx 1 minute
• Stir in coconut milk and tinned tomatoes, partially cover and cook on medium heat for 30-35 minutes (until the sauce has reduced and thickened)
• Squeeze in 1/2 lemon and stir into the mixture

Method for Rice:

• Place rice into a separate pot cover with water and bring to the boil
• Cover rice and simmer on a low heat for 30 minutes if wholegrain / 12-15 minutes if basmatti
• Stir in 1/2 squeezed lemon juice in while rice is simmering
• When the rice is cooked, all the water will have been absorbed
• Mix chia or poppy seeds into the rice

Serve up and enjoy this flavorsome meal

Ingredients:

• 1 full egg & 3 whites (organic of course) beaten with a desert spoon of water in a bowel
• 1/2 red diced onion
• 1/3 chopped red pepper
• 3 chopped broccoli florets
• Grated cracked black pepper
• 1 salmon fillet chopped & pre-cooked from the day before and stored in the fridge
• 1 tsp coconut oil for cooking on the pan

Method:

• Place 1 tsp coconut oil on pan on gas mark 7
• Add in onions, peppers, broccoli & salmon cook until veg is lightly cooked
• Add in beaten eggs
• I cook the omelet on the pan first & then pop it under the grill in the pan at 250 until the omelette is cooked through. Add black pepper for taste & enjoy

Great for a breakfast or dinner option either

Ingredients: serves 2

• 1 diced red onion
• 1/2 white onion
• 2 fresh cloves grated garlic
• 1 chopped red pepper
• 10/12 washed, peeled & quartered Brussels sprouts
• 2 tsp coconut oil

Method:

• place 2 tsp organic coconut oil into a pan / wok on medium heat
• Add in the vegetables and cook until veg is slightly softer but still has a good crunch to it.
• Add grated black pepper

Serve with a protein of your choice (chicken, fish, meat, beans)

Ingredients:

• 600 gms lean turkey mince
• 1 chopped red onion
• 1 egg white
• 1 tbsp ground almonds
• 1 tbsp ground flax seed
• 2 tsp turmeric powder
• 1 tsp cumin power
• 1 tsp coconut oil

Method:

• Pop all the ingredients into a food processor & mix
• Then use a spoon and roll out the balls in the size you require
• Place them on a medium headed pan with 1 tsp coconut oil & turn regularly until cooked through

Serve as a snack in your hand or as a main meal with a variety of vegetables or salad

Method:
1. Gently fry garlic in oil for 1 minute. Add onions, mushrooms and fry for 1 minute, add meat and fry on medium heat until browned.
2. Add tomatoes, carrots and other vegetables if you wish and cook for two hours on a low heat with the pan covered, or for 1 hour if pressure cooked. Stirring occasionally.
3. Add all other ingredients and cook for a further hour in a covered pan or another 15 minutes in the pressure cooker.

Serve with green vegetables or a little sweet potato

Ingredients:

4 large organic eggs
2 Cups frozen spinach
1 tbsp olive oil
1 cup red onion diced
100gms sliced mushrooms
100gms potato or sweet potato par-steamed & diced into cubes
1/2 red pepper diced
1/2 cup crumbled feta cheese (optional)
1/4 cup fresh oregano leaves chopped
1/2 tsp ground black pepper
1/2 tsp paprika

Method:
Preheat the oven to 350°F (~175°C)
Defrost spinach. (leave in a bowl to defrost or you can pour some warm water on it)
Par boil or steam potato in a pot, and strain.
Beat the eggs together with the paprika and pepper in a large bowl and set aside
In a large cast iron skillet (or oven proof dish) over medium to high heat, sauté the onion, red pepper, mushrooms and potato until they are softened and slightly tender.
Add the defrosted and drained spinach,(make sure you have drained spinach well by squeezing out the extra moisture or your frittata will end up soggy) Stir to combine.
Pour the egg mixture into the skillet. Turn off the heat and stir the ingredients to combine.
Bake for about 20 minutes or until the eggs are set and not runny.
Serve directly from the skillet or let it cool slice and store for leftovers in the fridge for a maximum of 3 days.

Ingredients:(Serves 2)

• Salmon Fillet -180g x 2

• Asparagus – one bunch

• Radish – one

• Fennel – one

• Capers – 2 tablespoons

• Parsley – bunch

• Green olives -small handful

• 1 whole orange

• Quinoa – 100g

Tabbouleh:

•  1 Tomato

• Coriander – one bunch

• Mint, 1 bunch

• Capers, tablespoon

• A dash of white wine vinegar

• Small pinch of salt and sugar

Method:

• Heat oil in pan. Salt the skin side of salmon and fry on pan, skin side down. Push down on salmon softly, fry for 3 mins and then transfer the pan into an oven pre-heated to 180C. Roast for 3-4 mins for rare/med, 6 mins for med, 9-10 mins for well done.

• Blanch asparagus and mix with finely sliced radish, fennel, de-skinned orange segments, capers, sliced olives and parsley to make salad.

• Boil quinoa for roughly 10 mins or until all water is absorbed.

To make tabbouleh

• Finely chop onion, tomato and mix with coriander, mint, capers.

• Add a dash of white wine vinegar.

• Add a small pinch of salt and sugar.

• Assemble the salad on a plate, place salmon on top along with a dash of salsa and serve alongside tabbouleh.

My Aunty Justine shared this lovely recipe with me, thanks a mill, its delicious!

Ingredients:

• 2 large red peppers
• 1tbsp coconut oil
• 1 medium red onion, chopped finely
• 1/2 cup of peas
• 2 crushed cloves of garlic
• 150gms chopped mushrooms
• 50gms brown basmati rice (weight before cooked)

1tbsp chopped pine nuts

• 1/2 cup fresh shredded basil leaves
• 1/2 tsp rock salt
• 1 tsp ground black pepper corns

Directions:

• Preheat the oven 200 C / 400 F / gas 6
• Boil brown rice for 25-30 minutes
• Cut the top &  tail ends of peppers – reuse them to make the lids and turn the tail upside-down and place it in the bottom of the pepper so the contents wont spill out and the pepper will stay upright when cooking.
• Heat the coconut oil in a pan and lightly sauté the onions and garlic for 1-2 minutes then add in the chopped mushrooms and fresh peas (if frozen, steam or boil before hand).
• Add cooked rice and sautéed vegetables into a bowl and mix with salt, pepper, nuts and basil.
• Stuff the peppers with the mix and place lids on top.
• place upright on a baking tray for 35 minutes.