• 2 large fish fillets,(salmon, mackerel,, swordfish, tuna, or Hoki)
  • 1 tablespoon olive oil
  • salt and pepper

Pesto ingredirnts
  • 1 bunch of fresh basil
  • 2 garlic cloves
  • 1 tablespoon of pine nuts
  • 1 tablespoon of grated Parmesan cheese
  • 1/2 cup of olive oil


  1. Preheat your oven to 190C (375F) air oven
  2. To make the pesto, add the basil leaves, garlic, pine nuts, Parmesan cheese and olive oil to your food processor. Pulse until the mixture into a sauce. Add salt to taste.
  3. To cook the fish, brush the fish fillets with olive oil and season with salt and pepper.
  4. Place in the oven and cook for about 20 minutes. You can tell if the fish is done by pressing on it. If it feels firm, it's ready
  5. Place the fish fillets on a serving plate and drizzle with tpesto.
  • 2 teaspoons of Dijon mustard
  • 1 clove of minced garlic
  • 1⁄4 teaspoon of lemon zest
  • 1 teaspoon of lemon juice
  • 1 teaspoon of chopped fresh rosemary
  • 1⁄2 teaspoon of honey
  • 1⁄2 teaspoon of salt
  • 1⁄4 teaspoon cf flaked red chilli pepper
  • 3 tablespoons of panko breadcrumbs
  • 3 tablespoons of finely chopped pecans
  • 1 teaspoon of olive oil
  • 4 small boneless, skinless, chicken breasts
  • Chopped fresh parsley and lemon wedges for garnish

  1. Preheat your oven to 175C (350F) and line a baking pan with parchment.Brush the parchment with a bit of olive oil.
  2. Pound the chicken breasts to flatten them slightly
  3. Combine the mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl.
  4. Combine the panko crumbs, pecans and teaspoon of olive oil in another small bowl.
  5. Place the chicken breasts on the prepared baking sheet.
  6. Spread the mustard mixture over the chicken and sprinkle with the panko mixture, pressing to adhere.
  7. Bake the chicken about 25 minutes, or until firm.
  8. Sprinkle with parslfor ey and serve with lemon wedges.
  • 1/2 kilogram (1 pound) of extra lean ground turkey
  • 1 large egg
  • 1 zucchini, shredded and excess moisture squeezed out
  • 1 medium red onion finely diced
  • 1 green pepper finely diced
  • 5 tablespoons of quick cooking oats
  • 3 minced garlic cloves
  • 1/2 teaspoon salt
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon of grated Parmesan

For the sauce
  • 2 tablespoons of tomato paste
  • 1 tablespoon of water
  • 1 tablespoon of honey
  • salt to taste

  1. Preheat the oven to 175C (350°F)
  2. Place all ingredients for the meatloaf EXCEPT for the feta cheese into to a large bowl and mix well
  3. Line a baking pan with baking paper.
  4. Place the meat mix on the baking sheet and shape into a loaf
  5. Make a long well along the middle of the meatloaf and add the cheese.
  6. Close the meatloaf over the cheese, shaping it firmly.
  7. Stir all ingredients for the sauce together in a small bowl.
  8. Brush 1/3 of the sauce mix all over the meatloafand bake the meatloaf for 30 minutes.
  9. Open the oven and slide the cooking rack out far enough to brush the meatloaf with another 1/3 of the sauce.
  10. Finish baking until the internal temperature reaches 75C (165F)
  11. Remove from the oven and brush with the remaining sauce.
  12. Allow the meatloaf to cool for five minutes before slicing
  • 6 Roma tomatoes, diced
  • 1 large cucumber, diced
  • 1 small red onion, diced
  • 1/2 to 3/4 of chopped fresh parsley leaves
  • salt, to taste
  • 1/2 tsp of black pepper
  • 1 tsp of ground Sumac
  • 2 tbsp of olive oil
  • 2 tsp of freshly squeezed lemon juice

  1. Add the diced tomatoes, cucumbers and parsley to a large salad bowl.
  2. Add the salt and set aside for about 4 minutes.
  3. Add the remaining ingredients and give the salad a gentle toss
  4. Allow the flavours a few minutes to blend before serving.
  5. Enjoy!
  • 1 cup of whole spelt flour
  • 1 teaspoon of salt
  • 1/4 teaspoon of garlic powder
  • 3 tablespoons of olive oil
  • 3/4 - 1 cup of warm water

  1. Mix the flour, salt.and garlic powder together
  2. Cut in the olive oil until the mixture looks 'pebbly'.
  3. Stir in the water, starting with 3/4 cup, adding more as needed. The dough should be moistened, but notT sticky.
  4. Knead the dough for 1-2 minutes, until all of the ingredients are well combined.
  5. Make a ball out of the dough.and cover it with the bowl you used to mix the ingredients.
  6. Let the dough sit for 20 minutes to allow the dough to soften and the gluten to relax.
  7. Heat a large non-stick pan over medium high heat.
  8. Divide the dough into 8 dough balls.
  9. On a well-floured surface, or tortilla press, roll out each ball of dough into a tortilla.
  10. Cook the tortillas until you begin to see bubbles form. seconds).
  11. Flip the tortilla and heat the other side fora few seconds.
  12. Carefully place the tortilla on a plate, and immediately cover with a clean dish towel to trap in the heat and keep it pliable
  13. Repeat with the remaining dough balls.
  14. Eat immediately or place in a sealed Ziploc bag and put into the in the fridge to maintain their pliability.
  • 1 tablespoon of olive oil
  • 1 1/2 cups of chopped chicken breast
  • 1 package of sugar free taco seasoning
  • 1 tablespoon of tomato paste
  • 1 teaspoon of oregano
  • 1/4 teaspoon of garlic powder
  • 1/3 cup of chopped Roma tomato
  • 1/3 cup of chopped green or red capsicum (bell peppers)
  • 1/4 cup chopped spring onion.
  • 2 cups of shredded lettuce
  • 3/4 cup of shaved parmesan or pecorino cheese
  • 6 to to eight tortillas
  • Salsa
  • Greek yogurt

  1. Place a sauté pan over medium heat and add the olive oil
  2. Add the chicken pieces and cook until lightly browned.
  3. Add the oregano, garlic powder, taco seasoning and tomato paste.
  4. Follow the directions on the package for how much water to add
  5. Cook until the sauce thickens.

To serve
  1. Place a line of the shredded lettuce in the middle of the tortillas.
  2. Add scoops of the chicken mixture along the top of the lettuce.
  3. Distribute the chopped Roma tomatoes, spring onion, chopped capsicum, some cheese, a spoonful of salsa, and a dab of Greek yogurt over the chicken mixture in the tortillas
  4. Roll the tortillas tightly around the filling and enjoy!
  • olive oil
  • 1 finely minced brown onion
  • 500G (1 pound) of minced chicken meat
  • 1/2 cup of Panko breadcrumbs
  • 1 large egg
  • 1/2 cup.of parsly, minced
  • 1/2 teaspoon of ground allspice
  • 1/2 teaspoon of ground nutmeg
  • Salt and freshly ground black pepper, to taste

Foe the sauce:
  • 1 cup of milk
  • 2 cups of rich chicken broth
  • 1 teaspoon of Dijon mustard
  • 3 tablespoons of cornflower (cornstarch)
  • salt and pepper

  1. Heat 1 tablespoon of olive oil in a large skillet.
  2. Add the minced onion and cook until translucent
  3. In a large bowl, combine the chicken mince, the panko crumbs, egg, allspice, nutmeg, the cooked onion, half of the parsley, salt and pepper.
  4. Using clean hands or a wooden spoon, mix until well combined. The mixture will be a bit sticky.
  5. Divide the mixture into 6 balls, and then flatten them to form the rissoles.
  6. Add 1 or 2 tablespoons of olive oil to the skillet and set over medium heat.
  7. Add the rissoles and cook until lightly browned and firm to the touch
  8. Once they are cooked, remove from the skillets and set tle rissoles and the skillet aside.
  1. Add the milk, chicken broth, Dijon, and cornflower to a bowl and mix well
  2. Return the skillet to the stovetop and add the sauce mix
  3. Stir constantly with a whisk until the sauce has thickened
  4. When the sauce thickens, add the rissoles and baste with the sauce for a few minutes until they are heated through.
  5. Sprinkle with the rest of the parsley.

Serve with green beans and a tossed salad