- 1 large white onion
- 2 Shallots
- 6C Chicken Stock
- 3 Cans white Beans
- 3 bay Leaves
- 2 Springs Rosemary
- salt & pepper
- 1 Packet Proscuitto
- chop and saute the onion & shallots over a medium heat for 8mins.
- Add the stock, beans, bay leaves, rosemary & 1/2 the packet of Proscuitto.
- Bring to a simmer for 20 mins.
- Remove the bay leaves & rosemary & roughly blend the soup.
- Add salt & pepper to taste
- Use the remaining prosciutto as garnish
- Serve with crusty baguette
(Recipe from Runners World)
- 12 eggs
- 12 sheets prosciutto
- 1 red pepper (diced)
- A handful baby kale
- salt & pepper
- Line a muffin tin with the prosciutto sheets
- add a little diced red pepper and baby kale onto the prosciutto
- crack a single egg into each one
- top with a little salt and pepper
- bake at 375 degrees for 15 min
- 1 red onion (diced)
- 1 carrot (diced)
- 2 sticks celery (diced)
- 2-3 pre-cooked sausages (sliced)
- 4 pieces pre-cooked bacon (chopped)
- 1 tsp minced garlic
- 1 tsp dried bail
- 1 tsp red pepper flakes
- 1/2 tsp pepper
- 1/2 tsp salt
- 1 can tinned tomatoes
- 4C chicken stock
- 1 can white beans
- 4C kale (chopped)
- 10 large pre-cooked shrimp
- parmesan (grated to taste)
- Olive Oil
- In a large pot heat the olive oil over a medium heat. Add the onion, celery and carrot and saute for 5 mins.
- Add the sausages, bacon and garlic and saute until brown.
- Next add the dried basil, red pepper flakes, salt & pepper and saute for 1 min.
- Add the tinned tomatoes, chicken stock and white beans and simmer on a low heat for 20 mins.
- Turn the heat off, add the kale & shrimp and leave covered with a lid for a further 3 mins.
- Serve with grated parmesan cheese on.
Below serves 3-4
- 2 tbsp olive oil
- medium onion (diced)
- 1 cup brown rice
- 1/4 C Parsley
- 1tsp ground coriander
- 1tsp cumin (heaped)
- 1 14oz can black beans
- 1 C chicken broth
- 2 red chillies (diced)
- 2 garlic cloves (finely chopped)
- 1 tsbp grated fresh ginger
- Zest & juice of 1 lime
- 1 Avocado
- 1/4 C crumbled feta
- 1 14oz can tinned tomatoes (strained of juice)
- Additional lime quarters (for serving)
- Set the rice to cook in a rice cooker or pot
- In a pot, over medium heat, add the onion & garlic, stir occasionally until softened, around 5 min
- Add the ground coriander & cumin, stir for 1min
- Add the beans, broth, chillies & tinned tomatoes, bring to boil & reduce to simmer for 10min
- Mash beans down and stir in the grated ginger, lime juice & lime zest and let sit for another 1-2min
- Serve rice with the beans & top with the parsley, avocado, lime quarters & crumbled feta on top.
Adapted from a recipe by Heather Christo
Below serves 2
- 2 garlic cloves, minced
- Tiger Shrimp 10-12
- 1 tbsp fresh ginger
- 1 1/2 tbsp red curry paste
- 2 tbsp oil
- 2 C chicken broth
- 1 1/2 C lite coconut milk
- Fish sauce (dash)
- Rice noodles (enough for 2!)
- 6 white button mushrooms thinly sliced
- 1 red pepper thinly sliced
- Fresh cilantro
- 3 green onions thinly sliced
- Combine the ginger, curry paste & 1tbsp oil in a small bowl and mix well.
- In a pot, heat the curry paste/ginger mix over medium heat, frying the paste gently for 1-2 minutes.
- Add the chicken broth & lite coconut milk with the dash of fish sauce.
- Add the mushrooms & red peppers, bring to the boil and reduce gently to simmer (for around 5 mins.)
- While this is happening in a separate pan pour boiling water onto the dry noodles, let them soften, rinse well & set aside (portioned off into the 2 bowls.)
- In a frying pan heat the garlic with the remaining 1tbsp oil over a medium heat, add the shrimp and cook till lightly pink, but not overcooked! (this can happen alongside the noodles)
- Once cooked add the shrimp to the broth, remove from the heat and allow to stand for 1-2min.
- Pour over the noodles in the bowl and garnish with the coriander & spring onion.
Prep & cooking time – less than 30 minutes total.
Based on a recipe from RunnersWorld
- 3/4 – 1lb shrimp
- 2tbsp olive oil
- 1tsp smoked paprika
- 3 cloves garlic
- 2 dried bay leaves
- 2tbsp tomato paste
- 1 can white beans
- 1 large can tinned chopped tomatoes
- handful chopped fresh basil
- A few chipotle peppers (canned) add more if you want it spicier!
Heat a pan over medium heat. Add shrimp with 1 tablespoon oil and paprika (fry for 1-2mins). Add half the garlic in the last few seconds of cooking. Set aside in a bowl.
Return the pan to the heat; add 1 tablespoons oil, bay leaf, and remaining garlic. Cook till garlic is golden. Add tomatoes, chipotle peppers & tomato paste; cook till tomato mixture darkens. Add beans and simmer for 5 minutes. Stir in shrimp and basil, cook till heated through.
Serve with a baguette.
Quick & easy!
- 3 C cooked Quinoa
- 3 Carrots (peeled & diced)
- 1 Zucchini (diced)
- 1 Red Pepper (diced)
- 1 can Black Beans (rinsed well)
- 1/2 – 1 C chopped fresh Parsley
- 2 – 4 tbsp minced Jalapeño ( I used ones out of a Jar)
- juice of 2 Lemons.
- 1/4C (or slightly less) Olive Oil
- Salt (to taste)
- 4 tsp Cajun Spice
First combine all the ingredients listed above into a large bowl and stir well (apart from the Quinoa, Olive Oil & Salt) .
Lastly add the Quinoa & Olive Oil into the same bowl, stir in well and then season to taste with Salt.
I’ve found this keeps OK in the fridge for up to 2 days without drying out too much as the Olive Oil helps keep things moist.
Pre-heat the oven to 350 degrees. This recipe makes 14 muffins.
In one bowl combine all the dry ingredients.
- 2 1/4C Spelt Flour (or any regular flour)
- 1/2C Oats
- 2tsp baking powder
- 1/2tsp baking soda (although i forgot to add this and it turned out ok!)
- 1tsp cinnamon
- 1C slivered almonds (can sub for any other nuts)
- 1C raisins (can sub for any other dried fruit)
- 1/2C Pumpkin seeds (can sub for any other seeds)
In another bowl combine all the wet ingredients.
- 1/3C Butter OR Margarine OR Coconut Oil
- 1C Apple sauce
- 2 Eggs
- 1/2C Maple Syrup
- 3 small carrots (grated)
- 1 apple (grated)
Combine the wet & the dry ingredients together in one large bowl. Use a non-stick cooking spray in your muffin tin. Bake at 350 degrees for 20 mins then remove and cool. Wrap the muffins individually in plastic wrap and store in the fridge as they dry out easily.
Recipe lightly adapted from here
Frozen peas are fine to use with this one. Don’t be afraid to be generous with the mint & goat yogurt
- 1TBSP Olive oil
- 1 leek chopped
- 2 cloves garlic chopped
- 3 cups stock (veggie or chicken)
- 1 packet frozen peas (3 cups fresh if in season)
- 1/4 cup fresh mint ++
- 1-2 TSP fresh squeezed lemon juice
- 1/2 cup goat yogurt ++
- Over a medium heat warm the olive oil.
- Add the leek, garlic & some fresh ground pepper – 5 mins.
- Add the broth, bring to the boil then add the peas – cook for 10 mins.
- Remove from the heat, add the mint leaves and let stand for 10 mins.
- Blend the soup, stir in the lemon juice and goat yogurt.
- Add salt to taste