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WEEKTHREEREGULAR MENU

Bacon & Eggs

INGREDIENTS150g bacon4 large eggs15g butter for cooking1/2tsp rock salt1/4tsp black pepper

INSTRUCTIONSCook the bacon and eggs to your preferenc NOTES:You can add (or take away) anything you like to this quick little cook up

2 SERVESPREP: 5 MINUTESCOOK: 10 MINUTES

4 SERVESPREP: 5 MINUTESCOOK: 6 MINUTES

INGREDIENTS600g salmon fillets1/4cup sesame seeds1tbsp butter for cooking1tsp rock salt to taste1tsp black pepper

INSTRUCTIONSSeason the salmon with salt and pepperSpread the sesame seeds on a large plate.Coat one side of each piece of salmon by pressing the salmon into thesesame seeds.Heat the butter in a frypan over medium-high heat.Cook salmon, sesame side down for 2-3 minutes or until goldenTurn salmon over and cook for another 2-3 minutes or until the salmon iscooked to your liking. NOTES:Serve with seasonal veggies or mash

Sesame CrustedSalmon

8 SERVESPREP: 10 MINUTESCOOK: 15 MINUTES

INGREDIENTS1kg regular beef mince150g brown onion (diced)2 cloves garlic3tsp ground cumin1tsp paprika2tsp ground coriander1tsp chilli flakes to taste1tsp garlic powder1tsp onion powder2tbsp tomato paste1tsp butter for cooking1/2tsp pepper to taste1tsp rock salt to taste

INSTRUCTIONSHeat butter in pan and fry onions and garlic until transparent and fragrant.Add mince and cook through.Add spices to mince in pan and fry for 5 minutes, stirring frequently.Add the tomato puree and cook on low-medium heat for 10 minutes. Add alittle more water if the mixture becomes too dry. NOTES:Serve with guacamole, sour cream & cheese (nachos or tacos)You can also add chopped vegetables such as capsicum, celery, carrots andfresh chillies or you can add a can of beans for additional protein and fibre.

Mexican BeefMince

6 SERVESPREP: 10 MINUTESCOOK: 25 MINUTES

Beef Stroganoff

INGREDIENTS750grams sirloin steak (sliced)1small onion (chopped)3cloves garlic (crushed)150g mushrooms (sliced)2tbsp tomato paste250g sour cream1tsp rock salt1/2tsp cracked pepper1tbsp chives (optional)

INSTRUCTIONSSauté the onions and garlic in a large skillet on amedium heat.Thinly slice the sirloin steak then add to the skillet.Once the steak is cooked through, add themushrooms, tomato paste and sour cream. Seasonwith salt and pepper.Reduce the heat on the pan and simmer untilmushrooms are soft.Serve over mashed potato or cauliflower and topwith chives if desired.

6 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

Spicy MusselsIn ChorizoBroth

INGREDIENTS500g chorizo500g mussels cleaned anddebearded (discard any that havecracked shells or are open and won'tclose when tapped gently oncounter)400g can diced tomatoes3 cloves garlic (minced)1/4tsp red pepper flakes1cup white wine1tsp dried thyme1tsp Salt1/2tsp cracked pepper

INSTRUCTIONSIn a large pot, set over medium heat, brownsausage until cooked through, breaking up anychunks with the back of a wooden spoon.Using a slotted spoon, remove sausage to a papertowel-lined plate to drain, leaving drippings in pan.Add garlic and red pepper flakes to pot and cookuntil fragrant, about 1 minute.Add tomatoes, wine, and dried thyme and turnheat to medium high. Bring to a boil and addmussels.Cover and cook 3 minutes. Remove lid, stir gentlyand re-cover. Cook another 3 to 4 minutes, or untilmost mussels have opened (discard any that donot open).Remove mussels from pot with a slotted spoon orskimmer.Return sausage to pot, season broth with salt andpepper and bring back to a boil for a few minutesuntil somewhat thickened.Serve by placing mussels in large bowls andspooning sauce over.

6 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

INGREDIENTS750g mince50g butter4cloves garlic (crushed)1 small onion150g tomato paste (heaped)20ml cream200g mushroomsGrated cheese for serving

INSTRUCTIONSTurn a fry pan onto medium heat and melt the butterSaute the onions and garlic until fragrant.Add the mince and cook completely through (i.e. until completely brown)Thinly slice the mushrooms and add to the frypanAdd the tomato paste and mix thoroughly throughAdd ~50g cream (more or less to taste)Season the mixture with salt and pepperAllow to simmer for 10-15 minutesServe mince with sprinkled grated cheese over the top NOTES:The bolognese is best served with seasonal veggies or zoodles (see our recipes)

Bolognese

8 SERVESPREP: 20 MINUTESCOOK: 40 MINUTES

INGREDIENTS1kg mince4 cloves garlic (crushed)1 small onion (diced)150g tomato paste30ml cream150g cheese grated100g mushrooms (sliced)300g pumpkin (thinlysliced)

INSTRUCTIONSPreheat the oven to 180CSlice the pumpkin into thin slices. You will need enough to do 2 layers oflasagne (25x35cm tray)Cover the pumpkin in a generous amount of butterLightly cover the slices with 1 clove of crushed garlic, salt and pepperPut the pumpkin into the oven and cook until soft (but not so that theslices are mushy)Turn a fry pan onto medium heat and melt a large nob of butterDice the onion and then sauté in the panAdd 3 cloves of crushed garlic and mix togetherAdd the mince and cook completely through (i.e. until completely brown)Thinly slice the mushrooms and add to the frypanAdd the tomato paste and mix thoroughly throughAdd the cream (more or less to taste)Season the mixture with salt and pepperGrease the bottom of a baking tray with butter (I use a 25x35cm glassbaking tray)Take the pumpkin out of the oven and line the bottom of the tray withenough pumpkin to completely cover itSpoon half the mince mixture over the pumpkinPut the second layer of pumpkin over the minceCover with the remaining mince mixtureCover the mince mixture with the béchamel sauceGenerously cover the lasagne with grated cheese (you can use a cheesemixture for extra deliciousness - mozzarella, parmesan and cheddar)Put into the oven and cook until the cheese is golden brownFor the Bechamel SaucePut a pot on low-medium heat. Melt the cream cheese then add thecream. Mix thoroughly.Add the parmesan, salt, pepper and nutmeg and mix through. NOTES: Serve with seasonal veggies or a salad.

LasagneBECHAMEL SAUCE1 1/3 cups cookingcream150g cream cheese50gparmesan (optional)1 tsp rock salt1 tsp black pepper1/4 tsp nutmeg

2 SERVESPREP: 5 MINUTESCOOK: 15 MINUTES

INGREDIENTS400g cod) approx. two pieces - you can use anyfish of choice)4 cloves garlic2tbsp butter2tsp mixed herbs (e.g. basil, oregano, dill)1tsp rock salt1/2tsp black pepper

INSTRUCTIONSPreheat the oven to 180CPut each piece of fish on a piece of aluminium foil that is big enough to wrap around the fishCover each piece with a butter, garlic, herbs, salt and pepperTake the sides of the aluminium foil and make a ‘teepee’ around the fish (this will prevent thefish from drying out)Cook the fish until it just loses its translucency NOTES:Serve with seasonal veggies or a salad

BakedFish

4 SERVESPREP: 10 MINUTESCOOK: 15 MINUTES

INGREDIENTS200g chicken breast or thigh1cloves garlic (minced/crushed)2tsp paprika250g baby spinach (enough for 4serves)250g pumpkin (cubed)200g feta cheese (I prefer Danish butany feta is fine as long as it is full fat)100g pine nuts30grams butter for cooking1tsp extra virgin olive oil (to serve)

INSTRUCTIONSSlice the pumpkin into small cubes then steam until soft butstill keeping its shapeSlice the chicken into small strips then season with garlic,paprika, salt and pepperCook the chicken until it has only just cooked through (so it'snot too dry)While the chicken and pumpkin is cooking, wash and dry thespinach and place in a salad bowl (you may choose to wilt itslightly in the steamer)Put the chicken, pumpkin, feta and pine nuts into the bowl withthe spinach. Toss lightly and season with olive oil, salt andpepper.

Chicken,Pumpkin & Pine NutSalad

6 SERVESPREP: 5 MINUTES

INGREDIENTS250g tomatoes1 large avocado100g cucumber250g baby bocconcini200g spinach leaves50g toasted seeds eg sunflower,pumpkin, pine nuts

INSTRUCTIONSAdd all ingredients except leaves and seeds to a bowl, toss.Plate up over leaves, drizzle with olive oil and sprinkle with seeds and or nuts. NOTES:You can add chicken or lamb to this salad to increase the protein.

BocconciniSalad

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS8 large eggs1/2cup cream150g bacon (finely sliced andfried)30g Gouda cheese grated (anyhard cheese is fine)125g cherry tomatoes halved(optional)1/2tsp rock salt to taste1/2tsp black pepper

INSTRUCTIONSPreheat your oven to 180 °C.Mix the eggs with the cream and seasoning untilwell combined.Stir in the grated cheese.Pour into a baking dish, before spreading overthe bacon and tomatoes, evenly.Bake for approximately 30 minutes – or until setand golden brown.Serve warm with a salad.

CrustlessQuiche

4 SERVESPREP: 15 MINUTESCOOK: 10 MINUTES INGREDIENTS1 large avocado (sliced)1bunch asparagus (woody endsremoved)200g baby spinach30g pine nuts100g feta cheese (crumbled)125g cherry tomatoes (quartered)2 eggs (boiled ,shelled and roughlychopped)butter (for frying)1tbsp balsamic vinegar

INSTRUCTIONSOn a low temperature, pan fry asparagus in butter until just warmed through.Remove from heat and drizzle with a small amount of balsamic vinegar, set aside.Create a bed of baby spinach in a large salad bowl and layer with avocado slices,cherry tomatoes and feta.Add asparagus (while warm), eggs and pine nuts. NOTE:You can add salmon or chicken or lamb to increase the protein in this salad!

AvocadoSalad

2 SERVESPREP: 5 MINUTESCOOK: 2 MINUTES

INGREDIENTS500g beef strips500g packet coleslaw (no mayonnaise onthe coleslaw)1tbsp soy sauce1tsp garlic powder (more or less to taste) 1tsp honey (more or less to taste)1tsp sesame seeds1tbsp butter for cooking

INSTRUCTIONSPut the beef strips in a large bowl and add honey, soy, garlic andsesame seeds to the bowl. Mix well then cover with cling-wrap and putin the fridge for a few hours.Put a frypan on the stove and turn to medium-high heat. Add the butterto the pan.Open the packet of coleslaw (shredded cabbage and carrot). Place in alarge bowl and set aside.Once the frypan is hot, add the beef strips and cook until just brown(approximately two minutes). Take off the heat and add to the bowl ofcoleslaw. Tip the remaining sauce over the salad. Toss and garnish withextra sesame seeds. NOTES:If the salad is a little dry consider using a little oil (sesame or olive oil) ora some mayonnaise. If using mayonnaise, mix the mayonnaise throughthe salad before adding the beef strips.

Two MinuteSalad

8 SERVESPREP: 20 MINUTESCOOK: 90 MINUTES INGREDIENTS

1kg chicken (you can use any roast you like)200g potato (cubed)200g cauliflower (sliced)200g pumpkin (sliced with the skin left on)200g button mushrooms (sliced)200g onion (cut into quarters)2tbsp extra virgin olive oil1tsp rock salt1tsp black pepper1tbsp fresh rosemary or other herbs of yourchoosing

INSTRUCTIONSFollow the cooking instructions for the roast. When the roast has about 45minutes left of cooking time, add as many of the roast veggies to the roast pan.With the remaining veggies, put them in a second pan and cover liberally witholive oil. Season with salt, pepper and fresh herbs.Cook veggies until they are soft. Serve hot with the roast.

ChickenRoast

2-4 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

INGREDIENTS200g pumpkin (sliced with the skin on)200g cauliflower (sliced)200g button mushrooms (sliced)200g sweet potato (sliced)200g zucchini (sliced)200g asparagus (ends trimmed)200g red capsicum (sliced)1tsp salt1tsp black pepper50grams butter melted

INSTRUCTIONSPre-heat oven to 180 degrees Celsius.Slice up all the ingredients and place in baking traysDrizzle the veggies with melted butterSeason with salt and pepper and fresh herbsBake in the oven until veggies are soft. Serve with a side of sour creamor other home-made dressing. NOTE:Making a batch this size will allow you to have left overs for busy days.All these veggies re-heat really nicely and can be paired with a piece ofprotein on days when you don't feel like cooking. You can also chooseany veggies you like and don't have to stick with what has beensuggested above.

RoastVeggieStack

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