Quick Prawn Vermicelli Stir Fry

Quick Prawn Vermicelli Stir Fry

A quick and savoury prawn noodle stir fry with mushrooms, celery, carrot, and fresh coriander

Prep

15 mins

Cook

10 mins

Serves

2

Difficulty

Easy

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Ingredients

Main ingredients

• 240g prawns, uncooked
• 5 to 6 button mushrooms, sliced
• 1/4 cup coriander, roughly chopped
• 1/2 carrot, peeled and grated
• 2 celery stalks, thinly sliced on an angle
• 2 tbsp neutral oil, I used vegetable oil
• A pinch of salt, for the prawns
• A pinch of white pepper, for the prawns
• 3 portions vermicelli noodles from a 250g pack

Sauce

• 2 tbsp oyster sauce
• 1 tbsp light soy sauce
• 1/2 tsp sesame oil
• 1.5 tbsp Chinese cooking wine
• 1/4 tsp white pepper or black pepper
• 3 tbsp water

Method

1. Add the prawns to a bowl with a pinch of salt and a pinch of white pepper. Mix well, then let them sit for 10 minutes while you prep the vegetables.
2. Get the noodles ready in the background. Mine took 5 minutes in a bowl of kettle boiled water, not on the stove. Follow your packet instructions, then rinse and drain well.
3. Heat 1 tablespoon of vegetable oil in a pan (a wok is even better!) over medium high heat. Add the prawns and let them sit untouched for 1 minute.
4. Flip the prawns and let them cook for another 30 seconds. Remove them from the pan and place them in a bowl to add back in later.
5. Add the remaining 1 tablespoon of oil to the pan. Add all of the vegetables, spread them out, and let them sit undisturbed for 30 seconds.
6. Stir the vegetables constantly for about 2 minutes. You are just looking for the celery to soften slightly. If you prefer your celery with more bite, you do not need to cook it for the full 2 minutes.
7. Add the prawns back to the pan, then pour in the sauce. Mix everything for 30 seconds, then turn off the heat.
8. Add the rinsed and drained noodles. Toss everything together well. The noodles might take a little work, so be patient. You want them evenly coated in the sauce.
9. Add the coriander and stir it through.
10. Serve immediately.

Tips

• Do not overcrowd the pan when cooking the prawns so they can sear properly
• Have your noodles soaked, rinsed, and drained before you start stir frying for an easier finish
• If you like your celery with more crunch, shorten the vegetable cooking time slightly
• Toss the noodles patiently through the sauce so they absorb all the flavour evenly

Storage

• Best eaten fresh while the noodles are soft and coated in the sauce
• Store leftovers in an airtight container in the fridge for up to 1 day
• Reheat gently in a pan or microwave with a small splash of water if needed

Macros (approx)

Calories

550 kcal

Protein

34 g

Carbs

69 g

Fat

15 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.

Chimichurri Sauce

Chimichurri Sauce

A bright, zesty parsley sauce made with olive oil, garlic, vinegar, and herbs

Prep

10 mins

Cook

0 mins

Serves

4

Difficulty

Easy

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Ingredients

• ⅓ cup extra virgin olive oil
• 2 tablespoons white wine vinegar
• 1 garlic clove, minced
• ½ teaspoon sea salt
• ¼ teaspoon dried oregano
• ¼ teaspoon smoked paprika
• ½ cup finely chopped fresh flat leaf parsley (without stalks)

Method

1. In a small bowl, whisk together the olive oil, white wine vinegar, minced garlic, sea salt, dried oregano, and smoked paprika.
2. Stir in the finely chopped parsley until well combined.
3. Taste and adjust seasoning if needed.
4. Serve as a sauce over roasted or grilled vegetables.

Tips

• Finely chop the parsley so the sauce mixes through evenly.
• Taste before serving and add a little extra salt or vinegar if needed.
• You can also combine the ingredients in a mortar and pestle for a more rustic texture.
• For a smoother finish, pulse everything briefly in a food processor.

Storage

• Store in an airtight container or jar in the fridge for up to 3 days.
• Give it a good stir before serving as the oil may settle.
• Best served fresh for the brightest flavour and colour.

Madras Beef Curry (not spicy!)

Madras Beef Curry (not spicy!)

Tender diced beef simmered in a quick lemon garlic spice paste until rich and saucy

Prep

10 mins

Cook

2 hrs

Serves

2

Difficulty

Easy

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Ingredients

Paste Ingredients

• 1 tbsp ground coriander
• 1/2 tbsp ground cumin
• 1/2 tsp turmeric
• 1/4 tsp freshly ground black pepper
• 1 to 2 small garlic cloves, minced in a garlic presser
• 1 tsp grated ginger
• 1 lemon, freshly juiced

Remainder

• 1 tbsp olive oil
• 500 g chuck steak / beef, diced into small cubes
• 1 tbsp tomato paste (missing in the video!)
• 2 cups beef stock

Method

1. In a small bowl, mix coriander, cumin, turmeric, pepper, garlic, ginger and lemon juice to form a paste.
2. Heat oil in a large pot over high heat. Add beef and brown, turning to get colour on each side. It does not need to be cooked through. Remove and set aside.
3. Reduce heat to medium. Add the spice paste and cook for about 1 minute until fragrant. Return beef and stir to coat. Add tomato paste and stock. Bring to a boil.
4. Reduce heat to low, cover and simmer for 1 hour 45 minutes until tender. Check regularly so it does not dry out. If it looks like it is drying out, add 1/4 cup water at a time and continue monitoring. Uncover for the final 10 to 15 minutes to slightly thicken the sauce. Serve.

Tips

• Browning the beef is just for colour and flavour, it does not need to cook through at this stage
• Each pot cooks differently, so keep an eye on the liquid level throughout the simmer
• If it starts to dry out, add 1/4 cup water at a time and keep monitoring until tender

Storage

• Cool completely, then store airtight in the fridge for up to 3 days
• Reheat gently on the stove with a splash of water if needed
• Freeze in portions for up to 2 months, then thaw overnight in the fridge

Macros (approx)

Calories

330 kcal

Protein

42 g

Carbs

6 g

Fat

13 g

Based on 2 serves. Values are estimates and will vary by brand and the exact cut of extra lean diced beef.

High Protein Tuna Quinoa Power Bowl

High Protein Tuna Quinoa Power Bowl

A fresh, healthy and protein packed bowl with fluffy seasoned quinoa, tuna, herbs, cottage cheese and lemon

Prep

10 mins

Cook

8 to 10 mins

Serves

1

Difficulty

Easy

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Ingredients

For the bowl

• 55 g red capsicum, diced, about 1/4 capsicum
• Handful of coriander, about 11 g, roughly chopped
• 1 x 95 g can tuna in oil, drained
• Juice of 1/2 lemon, freshly squeezed
• 1/4 cup low fat cottage cheese, or more if you like

How to prepare the quinoa

• 1/2 cup quinoa, white or mixed colour, rinsed under cold tap water and drained
• 1 cup water
• 1/4 teaspoon cooking salt
• 1/2 teaspoon Vegeta chicken stock powder

Method

1. Add the rinsed quinoa to a small pot and pour in the 1 cup of water. Add the cooking salt and Vegeta chicken stock powder.
2. Place the pot on high heat and bring it to a gentle simmer.
3. Once it starts simmering, place the lid on the pot, reduce the heat to low, and let it cook according to the packet instructions. This usually takes about 8 to 10 minutes.
4. Check the quinoa after about 5 minutes to make sure it is not sticking to the bottom.
5. The quinoa is ready when all the water has been absorbed.
6. Remove from the heat and pour the quinoa into the bowl you plan to serve it in.
7. Mix everything together except the lemon juice and cottage cheese. Then add the cottage cheese and squeeze the lemon juice over the top to finish.

Tips

• Rinse the quinoa well before cooking to remove any bitterness.
• Keep an eye on the pot after 5 minutes so the quinoa does not catch on the bottom.
• Add the lemon and cottage cheese right at the end for the freshest flavour and texture.
• You can keep the ingredients layered and separate in the bowl, or gently mix them together before serving.

Storage

• Best eaten fresh once assembled.
• Store leftovers in an airtight container in the fridge for up to 1 day.
• For the best texture, keep the lemon and cottage cheese separate until ready to eat if making ahead.

Macros (approx)

Calories

555 kcal

Protein

43 g

Carbs

61 g

Fat

15 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.

Greek Salad

Greek Salad

A fresh and simple Greek salad with tomatoes, cucumber, feta, olives, and a zesty red wine dressing

Prep

15 mins

Cook

0 mins

Serves

2 to 4

Difficulty

Easy

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Ingredients

Salad

• 3 tomatoes
• 3 Lebanese cucumbers, roughly chopped
• 1/2 small red onion, sliced not too thin
• 1 small green capsicum, diced
• 150 g feta block, crumbled for the end
• 220 g black kalamata olives
• 1.5 tsp dried oregano

Dressing

• 1 tsp dried oregano
• 1/4 tsp cooking salt
• 3 tbsp red wine vinegar
• 1/4 cup extra virgin olive oil

Method

1. Once everything is chopped, add it all to a bowl and toss with the dressing until well combined. Adjust the feta to taste, serve straight away, and enjoy. You can also add a little more red onion if you like, but I prefer not to use too much.

Tips

• Crumble the feta over the top right before serving so it keeps its texture
• Taste before serving and adjust the feta to suit your preference
• Add a little more red onion if you enjoy a stronger onion flavour
• Serve immediately for the freshest texture and flavour

Storage

• Best eaten fresh on the day it is made
• Store leftovers in an airtight container in the fridge for up to 1 day
• The vegetables may release extra liquid as they sit, so give it a quick toss before serving again

Macros (approx)

Calories

280 kcal

Protein

7 g

Carbs

11 g

Fat

24 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.

How To Prepare And Cook Quinoa

How to Prepare and Cook Quinoa

A simple savoury quinoa recipe that is fluffy, flavourful, and perfect for salads or a quick high protein lunch

Prep

5 mins

Cook

10 mins

Serves

1

Difficulty

Easy

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Ingredients

• 1/2 cup quinoa
• 1 cup water
• 1/4 teaspoon salt
• 1/2 teaspoon chicken stock powder

Method

1. Soak the quinoa in water, then rinse well. Repeat if you have time to help remove any bitterness.
2. Add the quinoa, water, salt, and chicken stock powder to a pot.
3. Place on high heat and bring it to a simmer.
4. Lower the heat to the lowest setting and cover with a lid.
5. Cook for about 10 minutes.
6. At the 5 minute mark, lift the lid slightly and stir gently to stop it sticking to the bottom.
7. If it looks too dry before it finishes cooking, add 2 to 3 tablespoons of water.
8. It is ready when all the water has been absorbed and the bottom of the pot looks dry when scraped with a spatula.
9. Enjoy it hot or let it cool slightly before adding it to your favourite salad.

Tips

• Rinsing the quinoa well helps remove the natural coating that can taste bitter
• Keep the heat very low once covered so the quinoa cooks gently without catching
• A quick stir halfway through can help stop it sticking if your pot runs hot
• Use it in salads, bowls, or as a simple high protein lunch base

Storage

• Store cooled quinoa in an airtight container in the fridge for up to 3 days
• Reheat with a small splash of water if needed to loosen it up
• It can also be enjoyed cold straight from the fridge in salads or meal prep bowls

Macros (approx)

Calories

135 kcal

Protein

5 g

Carbs

24 g

Fat

2 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.

Ultimate Chicken, Avocado and Pearl Couscous Salad

Ultimate Chicken, Avocado and Pearl Couscous Salad

A fresh, hearty salad with golden pearl couscous, juicy chicken, creamy avocado, and a simple lemon Dijon dressing

Prep

15 mins

Cook

15 mins

Serves

3 to 4

Difficulty

Easy

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Ingredients

Chicken

• 500 g chicken thigh, cubed, excess fat removed
• Salt, a few pinches to season
• Freshly cracked pepper, a few pinches to season
• 1/2 tsp smoked paprika
• 1 tbsp extra virgin olive oil or other cooking oil of choice

Dressing

• 2 tbsp lemon juice
• 1/4 cup extra virgin olive oil
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp sugar
• 3/4 tsp cooking salt
• 1/2 tsp black pepper

Couscous

• 1 cup pearl couscous
• 1.5 cups hot boiling water, straight from the kettle
• 1 tbsp olive oil
• 1/4 tsp cooking salt

Salad

• 1 avocado, diced
• 320 g cherry tomatoes, multicolored or regular
• 60 to 80 g spinach, roughly chopped
• 1/4 cup coriander, roughly chopped

Method

Chicken

1. Heat the oil in a pan over high heat.
2. Once hot, add the chicken and immediately spread it out across the surface of the pan. Use a non stick pan if possible as it makes things easier.
3. After spreading the chicken out, season it with the salt, pepper, and smoked paprika.
4. Let the chicken sit on the surface of the pan without touching it. Do not move it for at least 1.5 minutes.
5. Flip one piece to check if it has browned. If it has not browned yet, leave it for another 30 seconds.
6. Once browned, toss the chicken around in the pan and continue cooking, stirring often, for about 6 to 7 minutes.
7. Cut open one piece to check that it is cooked through. If not, cook for another minute. You can also use an internal thermometer if you prefer.
8. Set the chicken aside and allow it to cool slightly.

Dressing

1. Place all of the dressing ingredients into a medium sized bowl or an airtight dressing bottle. A bottle works best if you have one.
2. Either whisk the dressing or close the bottle and shake it for at least 30 seconds. You will need to shake it again before pouring it over the salad, so there is no need to go too crazy at the beginning.

Couscous

1. Heat the olive oil in a pot over high heat.
2. Add the pearl couscous and stir until it starts to turn golden brown, about 2 minutes.
3. Carefully add the boiling water and salt, then stir everything together. It may splash slightly, so be careful.
4. Stir for about 30 seconds, then reduce the heat to the lowest setting.
5. Place the lid on and cook according to the packet instructions, about 8 minutes.
6. At the 7 minute mark, remove the lid and check that nothing is sticking to the bottom. If it is sticking, turn the heat off as it is ready. Gently scrape anything from the bottom and mix everything together.
7. Remove the couscous from the pot and set aside.

Assembly

1. In a large bowl, mix together everything except the avocado and the dressing.
2. Add most of the dressing and mix everything well, reserving a small amount of the dressing for the next step.
3. Add the avocado and gently mix it through so the avocado does not break apart. If it does break, that is totally fine, but keeping some chunks is nice for texture.
4. Pour the remaining couple of tablespoons of dressing over everything and mix again gently.
5. Serve immediately.

Tips

• Brown the pearl couscous first for extra flavour and a nuttier finish
• Do not overcrowd the pan when cooking the chicken or it will steam instead of brown
• Reserve a little dressing for the final mix so the salad stays glossy and fresh tasting
• Fold the avocado through gently at the end to keep some nice chunky pieces

Storage

• Best eaten fresh, especially once the avocado is added
• Store leftovers airtight in the fridge for up to 24 hours
• If making ahead, keep the avocado and dressing separate until serving for the best texture

Day Old Rice (Fried Rice Prep)

Day Old Rice (Fried Rice Prep)

Perfect rice cooker rice for fried rice, chilled overnight so the grains stay separate and fry up beautifully

Prep

5 mins

Cook

15 mins

Rest

Overnight

Difficulty

Easy

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Ingredients

• 1 cup uncooked jasmine rice
• 1 cup + 3 tablespoons water

Method

1. Rinse the rice under cold water until the water runs mostly clear. This removes excess starch and helps keep the grains separate.
2. Add the rinsed rice and 1 cup + 3 tablespoons of water to your rice cooker.
3. Start the rice cooker and cook using the standard white rice setting.
4. Once cooked, open the lid and gently fluff the rice with a fork or rice paddle.
5. Spread the rice out on a tray or large plate so the steam can escape and the rice cools down faster.
6. Once the rice has cooled to room temperature, place it in the fridge uncovered or loosely covered overnight. Go in every so often and give it a gentle mix to release trapped steam. This helps the rice dry slightly and keeps the grains as separate as possible.
7. The next day, break up the rice gently with your fingers or a fork before using. The grains should be slightly dry and separate, which makes it perfect for fried rice.

Tips

• Freshly cooked rice is too soft and moist for fried rice.
• Chilling it overnight dries the grains slightly so they fry properly instead of turning mushy.
• Spreading the rice out on a tray helps it cool faster and prevents clumping.
• A few gentle mixes while chilling will help release steam and keep the rice nice and separate.

Storage

• Store the rice in the fridge overnight before using for fried rice.
• Use within 1 to 2 days for best texture and freshness.
• Keep it covered once fully cooled so it does not dry out too much or absorb fridge odours.

Banana Coconut Cookie Bites

Banana Coconut Cookie Bites

Soft chewy banana cookie bites made with coconut almond flour and little pops of chocolate

Prep

10 mins

Cook

13 mins

Serves

7 cookie bites

Difficulty

Easy

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Ingredients

• 1 banana mashed
• 3/4 cup desiccated coconut
• 1/4 cup almond flour
• chocolate chips (2 per cookies)

Method

1. Preheat oven to 180°C and line a baking tray.
2. Mix the mashed banana, coconut, almond flour together.
3. Using a medium sized scoop, place portions onto the baking tray. This recipe makes about 7 cookie bites.
4. Place 2 chocolate chips on each cookies
5. Softly flatten the tops with the back of a spoon as these cookies do not spread on their own.
6. Bake for 13 minutes until lightly golden.

Tips

• Use a very ripe banana for the best sweetness and texture.
• If the mixture feels too wet, add a little extra coconut.
• Sprinkle extra chocolate chips on top before baking for a nicer finish.
• Bake until the edges are lightly golden but the centre stays soft.

Storage

• Store in an airtight container for up to 3 days.
• Keep refrigerated for a firmer texture.
• Can also be frozen and thawed before serving.

Macros (approx)

Calories

132 kcal

Protein

2.3 g

Carbs

11.5 g

Fat

8 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.

5 minute salsa

5 Minute Salsa

A fresh corn, avocado and tomato salsa with lime and coriander that comes together in minutes

Prep

10 minutes

Cook

0 minutes

Serves

2 to 3

Difficulty

Easy

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Ingredients

• 300 g canned corn, drained
• 1 large avocado, diced into small cubes
• 1 large Roma tomato, diced
• 1/4 cup chopped coriander
• Juice of 1 lime, freshly squeezed
• 1/2 teaspoon cooking salt
• Optional extra lime or salt to taste

Method

1. Add the drained corn, diced avocado, tomato and coriander to a large bowl.
2. Squeeze over the fresh lime juice.
3. Sprinkle in the salt.
4. Gently toss everything together until evenly coated.
5. Taste and adjust lime or salt if needed.
6. Serve immediately and enjoy.

Tips

• Use a ripe but firm avocado so it holds its shape.
• Add the lime juice just before serving to keep everything bright.
• Serve with chips, tacos, grilled meat or fish.

Storage

• Best eaten fresh.
• Store leftovers in an airtight container in the fridge for up to 1 day.
• The avocado may soften and darken slightly.

Macros (approx per serving)

Calories

140 kcal

Protein

3 g

Carbs

19 g

Fat

7 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.

Zesty Avocado Black Bean Salad

Zesty Avocado Black Bean Salad

A fresh, herby black bean and corn salad with creamy avocado and a bright lemon dressing

Prep

15 mins

Cook

0 mins

Serves

2 to 4

Difficulty

Easy

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Ingredients

• 1 tbsp coriander stalks, finely chopped
• 1/4 cup coriander, roughly chopped
• 1/4 cup parsley, roughly chopped
• 1 avocado, diced
• 2 tbsp extra virgin olive oil
• 1/2 tsp ground cumin
• 1/4 tsp ground smoked paprika
• 1/2 tsp cooking salt
• 1 lemon, freshly squeezed
• 125 g canned corn, rinsed and drained
• 1 x 400 g can black beans, rinsed and drained

Method

1. Add all ingredients to a medium sized bowl.
2. Toss everything together until well combined.
3. Let it sit for about 15 minutes so the flavours can come together.
4. Enjoy.

Tips

• Dice the avocado just before mixing so it stays fresh and holds its shape
• Taste after resting and add a little more lemon or salt if needed
• Serve on its own, with grilled meat, or scooped up with corn chips
• For a little heat, add finely chopped chilli or a pinch of chilli flakes

Storage

• Best eaten fresh on the day it is made
• Store leftovers in an airtight container in the fridge for up to 1 day
• The avocado may soften and darken slightly as it sits

Macros (approx)

Calories

245 kcal

Protein

8 g

Carbs

20 g

Fat

16 g

These macros are automatically calculated and intended as a guide only. Actual nutritional values may vary depending on ingredient brands and portion sizes.