Breakfast

Chocolate, banana, peanut butter & berry smoothie (2 portions)

Prep time: 5 minutes
Cook time: N/A
Skill level: Easy

Ingredients: (for 1 smoothie as these are best made to order)
1 cup almond milk
1 banana
1/2 cup frozen berries
1 tablespoon cocoa powder
1 tablespoon peanut butter

Equipment needed:
Measuring cups and spoons, blender and a mason jar

Method:
Place all ingredients in a blender and puree until smooth. Pour into a mason jar and enjoy.

Quick tip:
Keep the bananas sliced and frozen to add a creamy texture.

Loaded steel cut oats (3 portions)

Prep time: 5 minutes
Cook time: 15 minutes
Skill level: Easy

Ingredients: (for 1 portion as these are best made to order)
1/2 cup steel cut oats
1 cup almond milk
1 cup water
2 tablespoon pumpkin seeds
1 tablespoon chopped walnuts
1 tablespoon slivered almonds
1 teaspoon dry cranberries

Equipment needed:
Measuring cups and spoons, small pan and a rubber spatula

Method:
Place the almond milk, water and steel cut oats in a pan and cook over medium-low heat until the oats are tender (approximately 15 minutes). Transfer the mixture to a bowl and top with the remaining ingredients.

Quick tip:
Sweeten the oats with a few drops of liquid stevia if desired.

Denver omelette scramble with fresh orange (2 portions)

Prep time: 5 minutes
Cook time: 10 minutes
Skill level: Easy

Ingredients: (for 1 portion as these are best made to order)
3 eggs
2 slices ham
5 cherry tomatoes
1/4 onion
1 teaspoon butter
Salt and pepper to taste
1 orange (sliced)

Equipment needed:
Measuring spoons, small pan, knife, cutting board and a rubber spatula

Method:
Heat a small pan over medium high heat, once hot add the butter and onions. Sauté for 1 minute then add the ham and tomatoes and sauté for an additional minute.

Crack the eggs in a bowl and beat them, season with salt and pepper. Turn the heat down to low and add the eggs to the pan. Stir continuously with a rubber spatula until desired doneness. Serve with sliced orange.

Entrees

Southwest steak salad with avocado dressing (2 portions)

Prep time: 15 minutes
Cook time: 20 minutes
Skill level: Easy

Ingredients:
200 g flank steak
2 peppers
1 onion
1 head romaine lettuce
4 cups spinach
1/2 cup sliced black olives
1 teaspoon chili powder
1 teaspoon olive oil

Dressing:
1/2 avocado
2 tablespoons olive oil
1 green onion
2 tablespoons apple cider vinegar
Salt and pepper to taste

Equipment needed:
Measuring cups and spoons, knife cutting board, BBQ or grill pan, blender and a small roasting pan

Method:
Preheat the oven to 375°. Season the steak with a touch of  olive oil, salt and pepper. Grill over med high heat for 4-6 minutes per side (or until desired doneness). Let the steak rest 5 minutes then slice thinly across the grain of the steak.

Finley slice the onion and peppers, place into a small roasting pan and season with chili powder and a touch of salt. Drizzle with 1 teaspoon olive oil, mix and roast in the oven for 15 minutes.

While the vegetables are roasting, place all the dressing ingredients in a blender and purée until smooth. Cut the tomatoes in half and drain the canned olives.

Tear the remain lettuce into bite-size pieces, combine with the spinach and top with all of the ingredients. Dress the salad and serve.

Quick tip:
Keep cooked peppers, onions and steak separate from lettuce leaves to avoid wilting.

Chorizo, white bean and tomato stew with brown rice (4 portions)

Prep time: 20 minutes
Cook time: 45 minutes
Skill level: Easy

Ingredients:
1 L vegetable stock
2 cups brown rice
4 chorizo sausage
1 can diced tomato
1 can white kidney beans
1 onion
4 cloves garlic

Equipment needed:
Measuring cups and spoons, pot with tight fitting lid or rice cooker, larger thick bottomed pot, can opener and a small roasting pan

Method:
Preheat the oven to 375°. Cook rice as per package instructions.

Place sausage in a small roasting pan and roast in the oven for 15-20, let cool then thinly slice.

Over medium heat sauté the onion in olive oil and season with salt and pepper. Add the diced tomatoes, white beans and the cooked sliced sausage and cook for 5 minutes. Add the vegetable stock and cook for an additional 10 minutes.

Quick tip:
Keep stew and rice separate until it's time to eat, this will ensure the rice doesn't get soggy.

Egg and tofu Pad Thai (4 portions)

Prep time: 20 minutes
Cook time: 45 minutes
Skill level: Easy

Ingredients:
1 package rice noodles
3 carrots sliced
3 ribs of celery sliced
2 cups bean sprouts
1 package tofu (diced)
4 green onions (sliced)
4 tablespoon chopped peanuts
6 eggs
4 tablespoons ketchup
4 tablespoons soy sauce
1/2 lemon juiced
1 tablespoon sesame oil

Equipment needed:
Measuring cups and spoons, knife, cutting board, wok and a medium sized pot

Method:
Cook rice noodles as per package instructions and set aside.

In a wok, add sesame oil and allow it to get hot. Add the carrots, celery, green onions and tofu and cook for 5 minutes. Crack the eggs into a bowl and beat with a fork. Add the eggs to the wok, stir until cooked and then add the bean sprouts, ketchup, soy sauce and lemon. Once combined add the noodles and mix well. Divide into 4 portions and then top with chopped peanuts.

Quick tip:
Use extra firm tofu for the best texture.

Chopped salad with ham and vegetables (4 portions)

Prep time: 20 minutes
Cook time: N/A
Skill level: Easy

Ingredients:
2 heads romaine lettuce
1 head iceberg lettuce
2 cups shredded purple cabbage
2 cups shredded carrots
2 cups thinly sliced celery
2 cups sliced cherry tomatoes
12 slices ham

Dressing:
1/2 cup olive oil
1/4 cup apple cider vinegar
1/2 lemon juiced
2 tablespoons dijon mustard
1 tablespoon honey
Salt and pepper to taste

Equipment needed:
Measuring cups and spoons, knife, cutting board and a grater

Method:
Tear the iceberg lettuce and romaine lettuce into bite-size pieces. Shred the carrots and cabbage and slice the celery, tomatoes and ham. Combine everything together.

Mix the dressing ingredients in a mason jar and dress the salad.

Quick tip:
Keep the ham separated from lettuce to avoid wilting.