Lunch

Crustless Quiche

I love this recipe - it is so satisfying and filling. Eggs are a great source of protein, healthy fats and contain a whole range of minerals including Vitamin D which plays a major role in regulating the immune system.  These make a great breakfast, snack or lunch paired with a salad.  They can also be frozen.  The addition of vegetables and leafy greens provide antioxidants, Vitamin C, iron, zinc, calcium and folate, all of which will help keep your immune system strong!

Ingredients

  • 10 eggs
  • 1 medium carrot, grated
  • 1 medium zucchini, grated
  • 1 cup mushrooms, sliced
  • 10 cherry tomatoes, halved
  • 2 cups kale, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 knob ginger, grated
  • Salt and pepper to taste

Method

  1. Preheat oven to 180 degrees Celsius.  Using your hands, squeeze the grated zucchini over a bowl to remove moisture.  This is very important so that you don't end up with a soggy quiche.  Whisk the eggs together in a large bowl.   Mix in the vegetables, ginger and parsley and season with salt and pepper.  Line a shallow oven dish with baking paper and pour in.  Bake at 180 degrees Celsius for 45 minutes.  It is cooked when you touch it lightly in the middle and it springs back.
  2. Remove from the dish and allow to cool.  Slice into squares - about 10 - 12 depending on the size.  This also can be frozen.

Kingfish with Roast Pumpkin and Greens

Fish is a fantastic source of lean protein.  It also contains your EPA and DHA which are essential for brain health.  It's great to try and have it at least once per week if you can!  There are many ways you can have fish - I prefer to oven bake it normally.  I just find this easier and more tasty.  In this recipe, I have paired it with roast pumpkin and greens.  You can mix it up, sweet potato and broccoli is always a good combo!

It is important to use a good quality salt which contains plenty of minerals.  I like to use Himalayan rock salt and ground black pepper.

Ingredients

  • 300g kingfish
  • 400g pumpkin, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1 large zucchini, diced
  • 2 cups kale, chopped
  • 2 cloves garlic, minced
  • 1 knob ginger, sliced
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 2 tsp fresh rosemary, chopped
  • 2 tsp fresh parsley, chopped
  • Juice of 1 lemon
  • Salt and pepper, to taste

Method

  1. Preheat oven to 180°C.  Line an oven tray with baking paper and place pumpkin, turmeric, rosemary, half the garlic and ginger and salt and pepper to taste.  Drizzle with olive oil and pop in the oven.  Set a timer for 15 minutes.
  2. Line a second tray with baking paper and place the fish on the tray.  Season with ground cumin, parsley, juice of half a lemon and pepper.  Top with cherry tomatoes and drizzle with olive oil. Once the 15 minute timer has gone off, reset it for another 15 minutes and place the fish in the oven with the pumpkin.
  3. Place the zucchini and kale in a steamer and steam for approximately 5 minutes.
  4. Divide everything between 2-3 plates and serve with the remaining lemon juice

Vegetable Turkey Mince

This recipe is great if you need to make up a big batch of food.  It is simple to make, and packed full of protein and good carbohydrate for energy and all your lovely fibre and micronutrients. It is gluten free, dairy free, refined sugar free and paleo.  It could be made vegetarian or vegan by removing the mince and adding a grain such as brown rice.  Delicious, filling and everything you need! 

Ingredients

  • 300g organic turkey mince
  • 1 x 400g tin organic lentils
  • 1 x large carrot, grated
  • 1 x large zucchini, grated
  • 2 cloves garlic, crushed
  • 1 knob ginger, sliced
  • 1 large brown onion, diced
  • 3 cups kale, chopped
  • 2 x 400g tin diced tomatoes
  • 1 tbsp arrowroot flour
  • 1 tsp dried mixed Italian herbs
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • Salt and pepper to taste


Method

  1. Heat oil in a large saucepan.  Brown mince and set aside. Saute onion, garlic and ginger in the saucepan for a few minutes.
  2. Add all other ingredients and spices, aside from kale and arrowroot flour, and mix in.  Add the mince back in, cover and simmer for at least 30 minutes.
  3. Add arrowroot flour to thicken. Stir in kale just before serving.
  4. This will serve 4-6 people, more if you serve with a grain, pasta or bread.  I like to have it with mashed sweet potato!

Hearty Beef Stew

I love a good stew.  Stewing or slow cooking food helps to break down the fibres and proteins, which takes the pressure off your digestive system and allows you to absorb all the beautiful nutrients.  It is also a great way to get lots of leftovers, which can be portioned and frozen for use as you need.
 
I do use organic food at home. In this recipe I used chuck steak which is a cheap cut of meat that works really well for stewing.  Overall organic food is more expensive, but you can make it work by cooking in different ways, and it really is much better for you and the environment :)
 
In this recipe, I used carrots, purple potatoes, beans and kale, but you can really use any vegetables you like.  The more the better - just pack them in!  This could feed four people, and you could also serve it with brown rice, quinoa or another grain if you want to stretch it even further.     

Ingredients

  • 500g chuck steak, diced

  • 3 x small to medium purple potatoes, diced

  • 2 x medium carrots, slice in half lengthways then chop in half

  • 1 medium brown onion, diced

  • 2 cloves garlic, crushed

  • 1 knob ginger, sliced

  • 1 cup green beans, sliced

  • 1 x 400g tin diced tomatoes

  • 1/2 cup bone broth or stock

  • 2 cups kale, chopped

  • 2 tbsp olive oil

  • 1 tsp ground turmeric

  • 1 tsp ground cumin

  • 1-2 tsp dried mixed herbs

  • Salt and pepper to taste

Method

  1. Heat 1 tbsp olive oil in a medium sized saucepan on medium heat. Season steak with salt and pepper, brown and place in a bowl to the side.

  2. Add remaining olive oil to the saucepan. Add onions, garlic, ginger, turmeric, cumin and pepper, sauté until onions are translucent. Mix in potatoes and carrots

  3. Add tomatoes, herbs and broth/stock, cover and bring to a boil. Reduce heat to low and add back in the steak. Cover and simmer on very low heat until potatoes and carrots are soft, about 15 minutes. Add beans and let simmer for another 5 minutes. Mix in kale and serve.