• 250ml plain low fat yoghurt
• 1 small banana
• 1/2 cup fresh strawberries, sliced
• 1/2 cup mixed berries (raspberries, blueberries, blackberries), sliced
• ½ cup raw oats

• 250ml plain low fat yogurt
• ½ pineapple
• ½ cup mango
• ½ cup raw oats
• Add 4 teaspoons whey protein powder

• 250ml plain low fat yogurt
• ½ cup berries
• ½ paw paw
• ½ pineapple
• 1 hand full crushed almonds

• 250ml plain low fat yogurt
• ½ cup ALPEN muesli
• 1 kiwi
• ½ paw paw
• ½ cup berries
• 1 hand full crushed almonds
• Add 4 teaspoons whey protein powder

• 1 cup juiced mixed greens (lettuce, spinach, beet greens etc)
• 1 banana
• 250ml carrot juice
• Add 4 teaspoons whey protein powder

• 1 cup strawberries
• 1 cup watermelon
• 1 lime, juiced
• ½ cup raw oats
• ½ cup berries
• Add 4 teaspoons whey protein powder

• 250ml low fat yogurt
• 1 banana
• Juice of 1 lemon
• 1 cup raspberries
• 1 cup crushed ice
• ½ cup ALPEN muesli
• 1 hand full crushed almonds

• 1/2 ounce (about 1/2 cup) dried shiitake or mixed dried mushrooms
• 3 cups boiling water
• 1 tablespoon peanut oil or canola oil
• 2 cups diced onion
• 3 cloves garlic, thinly sliced
• 6 1/8-inch-thick slices peeled fresh ginger
• 6 cups reduced-sodium chicken broth
• 1/4 cup reduced-sodium soy sauce
• 1 2-to-3-inch stick cinnamon
• 1 whole star anise
• 1 teaspoon freshly ground pepper
• 2 pounds boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces
• 1 bulb fennel, cored and cut into 1-inch pieces
• 8 scallions, whites cut into 2-inch pieces and greens chopped, divided
• 1 pound bok choy, preferably baby bok choy, white stems sliced lengthwise and greens chopped, divided
• 2 cups (4 ounces) mung bean sprouts (see Note)
• 1/2 cup chopped fresh cilantro
• 2 teaspoons toasted sesame oil
• Lime wedges for garnish

1. Place mushrooms in a heatproof measuring cup and cover with boiling water. Soak for at least 30 minutes or up to several hours. Remove the mushrooms from the water, remove and discard stems (if any) and cut into 1/8-inch slices; set aside. Strain the soaking liquid and reserve.
2. Heat oil in a large soup pot or Dutch oven over medium heat. Add onion, garlic and ginger and cook, stirring, for 5 minutes. Pour in the reserved mushroom liquid, broth, soy sauce, cinnamon stick, star anise and pepper. Bring to a boil. Reduce to a simmer and stir in chicken. Simmer for 20 minutes.
3. Stir in fennel, scallion whites and the reserved mushrooms and cook for 5 minutes. Add bok choy stems, return to a simmer and cook for 3 minutes more. Stir in bok choy greens and bean sprouts. Cook until the greens are just wilted, about 2 minutes more.
4. Discard the cinnamon stick and star anise. Ladle the soup into bowls. Garnish each bowl with scallion greens, cilantro and a 1/4-teaspoon drizzle of sesame oil. Serve with lime wedges, if

• 2 tablespoons canola oil
• 1 small onion, diced
• 2 large red bell peppers, halved lengthwise, stemmed, seeded and diced
• 1-2 fresh green Thai or serrano chiles, stemmed and coarsely chopped
• 2 teaspoons sweet Hungarian paprika
• 1 teaspoon kosher or sea salt
• 1/2 teaspoon ground cardamom
• 1/2 cup unsalted shelled pistachios
• 2 cups vegetable broth or water
• 1 cup nonfat buttermilk
• 2 tablespoons whipping cream
• 1/4 cup finely chopped fresh cilantro or basil

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, bell peppers and chile to taste. Cook, stirring, until the vegetables release some of their juices and the onion is lightly brown around the edges, 3 to 5 minutes. Sprinkle the vegetables with paprika, salt and cardamom and cook, stirring, until the spices are very fragrant, 1 to 2 minutes.
2. Add pistachios and broth (or water). Stir and bring to a boil. Reduce the heat to medium-low and simmer, covered, stirring occasionally, until the peppers are fork-tender, 20 to 25 minutes. Remove from the heat; let cool 5 minutes.
3. Transfer the soup to a blender (in batches if necessary) and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan.
4. Whisk buttermilk and cream in a bowl; stir into the soup. Gently warm over low heat. Serve sprinkled with cilantro (or basil).

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• 300 grams of light rye flour 3 grams dry yeast (or 1.5 g instant yeast or 6 grams fresh yeast) 250 grams of warm water 6 grams of salt
• Put the flour in a bowl and make a well in it.  Put the yeast in the well and pour on 1/2 the water.  Let it rest for 15 minutes.  Put the rest of the water in and the salt and mix all of this together with a wooden spoon. Give it a good stir to make sure all of the ingredients are well mixed.  You won't have to knead it but give it some welly in order to ensure your yeast and salt are evenly mixed in.  It will be kind of like trying to stir porridge or mud pies.  Satisfying.  Messy.  Adjust the water (ie add more if necessary) so that you have a soft, sticky dough.  It should not come away clean from the bowl, but be much softer - you can easily press your fingers into it.
• Wet your hands thoroughly and scrape it all out of the bowl.  Mould it into a little brick and gently place it in a greased baking tin.  It can come about 2/3 of the way up the sides.
• Leave it, covered with a damp tea towel or cling flim for two hours or so until it has risen visibly and come to the top of the tin.  There will be little holes on top and that is normal:  these are the air bubbles bursting through the top.
• Dust it with flour or spray the top with a plant sprayer and sprinkle some seeds on the top.
• Bake it in an oven that you have preheated to 200 degrees C (400 degrees F) for 45 minutes.  If you would like to, take it out of the tin and just sit it on the shelf in the oven for the last 5 minutes so the whole thing gets nice and brown.

• 4 x large Portobello Mushroom
• 1 tablespoon avocado oil
• Handful Spinach
• 2 Tablespoons basil pesto
• ½ onion, diced
• 5 peppadews, finely chopped
• 1 teaspoon green chilli (according to preference, may omit)
• 2 Feta wheels
• Salt and Pepper to taste
• ½ Avocado

1. Pre-heat the oven to 180 C
2. Place the mushrooms in an oven-proof dish, with the stems up and sprinkle each with avocado oil just to moisten
3. Place in oven for 10 minutes.
4. In the mean time, mix together the rest of the ingredients (except the avocado) in a bowl
5. After the 10minutes, use a tablespoon to fill each with the ingredients
6. Place back in the oven for 15 – 20 minutes
7. Remove and serve hot, with a few slices of avocado on top.

It can also be made on the stove-top by following the same steps. Use a pan with a lid, and instead of using oil, I usually just add a few tablespoons of water to the pan in order to steam the mushrooms. Check the mushrooms, as you won’t need as much time on the stove-top.

• 1 can butter beans, rinsed and drained
• 1 can chickpeas, rinsed and drained
• 3 tbsp extra virgin olive oil
• 1 tsp cumin – optional
• Half a fresh lemon – squeeze the juice into the mix
• Dash of fresh chili or tabasco
• Dash of water OR more olive oil if the mix is too thick
• Salt and pepper

All all the ingredients into your blender and blend them

• 100g whole-wheat couscous (or quinoa for added fibre and protein)
• 2 Tablespoons Cashew nuts, lightly toasted (or any nuts of your choice)
• 1 Large dessert peach, diced
• ½ mango, diced
• Handful of mint
• Handful of baby spinach
• Handful rocket
• 1 lemon
• 2 tablespoons Pomegranates

1. Start off by making the couscous according to package instructions. Allow to cool.
2. Toast the cashews lightly on the stove (optional), and allow to cool
3. Assemble the salad, starting with the peach and mango (diced)
4. Add in the mint, baby spinach leaves and rocket
5. Grate lemon skin on top, and squeeze a bit over the salad
6. Add pomegranates

• 1 bundle broccolini or asparagus
• 2 free range / organic eggs
• 1 tablespoon thick natural yoghurt
• 1 handful baby English spinach leaves
• 1 teaspoon pesto or salsa verde
• 30 g Persian feta
• 1 lemon

Steam or braise the broccolini or asparagus for 2 minutes until just cooked but still retain a slight crunch. Squeeze over a little lemon.

Whisk the eggs, yoghurt and spinach in a bowl until combined.

Pour into a small frying pan and cook over a low heat until the eggs are creamy and fluffy.

Top the eggs with the steamed green veggies and top with pesto and fetta.

Grind over a little pepper and serve immediately.

Notes: Add an extra egg or a few extra egg whites if you’re really hungry or serve alongside ocean trout, salmon or extra veggie sides such as tomato and avocado.

Shaved Parmesan or a little Gruyere can be used in place of the feta if you like.