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This Week's Healthy Recipes

Meal 1

Pasta with Sweet Corn, Cherry Tomatoes and Swiss Chard

Serves 4

1 bunch Swiss chard, cut into ½ inch strips 1 pint cherry tomatoes, cut in half 4 ears corn, kernels cut off cobs ½ lb Capellini, Thin Spaghetti, or Angel Hair extra virgin olive oil kosher salt fresh ground black pepper 1 cup freshly grated parmesan cheese

Bring a large pot of water to a boil. After it has reached a full rolling boil, add a couple of tablespoons of kosher salt and stir in to dissolve.

Heat a large sauté pan over medium heat and add approximately 3 tablespoons of olive oil to the pan to heat. Add the Swiss chard to the pan and toss with tong. Lightly season with salt and continue cooking for a few minutes more until wilted and tender.

Add cherry tomatoes to pan and cook a couple of minutes, until they begin to break down. Season lightly with salt.

Cook cavatelli for 2 minutes. Meanwhile, add the corn kernels to pan to begin cooking.

Once cavatelli is cooked almost al dente, but not quite, add to pan of vegetables with approximately a cup of pasta water. Toss with vegetables, and continue cooking for another minute until pasta is cooked to your liking and flavors have melded. If the pan gets too dry, add a bit more pasta water. You should have a bit of “sauce” in the bottom of the pan.

Turn off the heat and season with lots of black pepper and stir in half of the parmesan cheese. Taste and adjust seasoning as necessary.

Plate pasta and sprinkle top with remaining parmesan cheese.

Sweet Corn and Beet Salad


2 tablespoons extra virgin olive oil

1/2 cup beet greens

1/2 cup swiss chard

2 tablespoons scallions, thinly sliced

3/4 cup beets

3/4 cup sweet corn kernels, off the cob

1/2 cup feta, small dice

salt and pepper, to taste


Preheat convection oven to 350 degrees.

Cut beets in half and mix in a roasting dish with 1 tablespoon extra virgin olive oil and a dash of salt and pepper. Cover with aluminum foil and roast until fork tender (approx. 45 min.). Allow to cool, peel, and cut into small dice.

Cut beet greens and swiss chard into small pieces. Sauté over medium heat with scallions, 1 tablespoon extra virgin olive oil, and a dash of salt and pepper for approximately 5 minutes. Allow to cool.

Combine roasted beets with sautéed greens, sweet corn kernels and feta. Season with salt and pepper.

Kung Pao Roasted Brussel Sprouts

servings: 8


1 pound Brussels sprouts, trimmed and halved

1/3 - 1/2 cup vegetable oil

3 tablespoons Chinese black vinegar

2 tablespoons soy sauce

2 tablespoons sugar

1 1/2 tablespoons hoisin sauce

1 tablespoon fresh grated ginger

2 cloves garlic, minced

1 teaspoon sesame oil

1/2 teaspoon corn starch

8-12 dried red Asian chiles

1/3 cup dry roasted peanuts

1/3 cup chopped scallions


Preheat the oven to 500 degrees F. Place a large rimmed baking sheet in the oven to heat.

Trim the Brussels sprouts and cut in half. Place them in a bowl and toss with oil to thoroughly coat.

Once the oven and sheet pan are piping hot, pour the Brussels sprouts onto the hot pan and carefully shake the pan to spread them out in a single layer. Turn the oven to 460 degrees F and "oven fry" the Brussels for 20 minutes. Then flip the Brussels and place back in the oven for 10 minutes, or until very crispy and dark (but not burnt.)

Meanwhile, add the sesame oil, garlic, ginger, and chiles to a small skillet. Place over medium-high heat and sauté for 2 minutes. Then stir in the black vinegar, soy sauce, sugar, hoisin sauce, and corn starch. Let the sauce come to a simmer and thick for a couple minutes. Stir in the peanuts. If the sauce thicken too much, add 3-4 tablespoons of water. Stir and simmer until the sauce is thick enough to coat a spoon. Turn off the heat.

Once the Brussels are crispy, place them on a platters and drizzle the top with the Kung Pao sauce. Sprinkle chopped scallions on top and serve immediately!

Banana Plum Crumble


30 g (1 oz/1/4 cup) plain (all-purpose) flour

50 g (1 3/4 oz/1/2 cup) rolled (porridge) oats

30 g (1 oz/1/2 cup) shredded coconut

45 g (1 1/2 oz/1/4 cup) soft brown sugar

finely grated zest of 1 lime (or lemon)

100 g (3 1/2 oz) unsalted butter, chopped

2 bananas

4 plums, halved and pitted

60 ml (2 fl oz/1/4 cup) lime juice

ice cream or whipped cream, to serve


1. Preheat the oven to 180°C (350°F/Gas 4). Put the flour, oats, coconut, sugar and lime zest in a small bowl and mix together well. Using your fingertips, rub the butter into the flour mixture until crumbly.

2. Peel the bananas, cut them in half lengthways and place in a 1.25 litre (44 fl oz/ 5 cup) baking dish. Add the plums, pour the lime juice over and toss to coat all the fruit in the juice. Sprinkle the crumble mixture evenly over the top.

3. Bake for 25-30 minutes, or until the crumble is golden. Serve hot, with ice cream or whipped cream.

Meal 2

Miso and Ginger Tofu Curry

Serves 4


2 tsp coconut oil

400g firm Tofu

250g green beans

1 head of broccoli, cut into florets with the stalk finely sliced

400ml coconut milk

1/2 cup water

Curry paste

1/4 cup miso paste (white, red or a mix of both)

1 Tbs freshly grated ginger

1 Tbs sambal olek (or any chilli and garlic paste)

1 tsp sesame oil

2 coriander roots (with 1 inch of stalks attached)

1/4 cup spring onion

1 Tablespoon coconut oil (or vegetable oil of choice)

1 Tablespoon rice wine vinegar

To serve

1/2 cup coriander (cilantro) leaves

1 lime, quartered

1 cup bean shoots

2-3 cups cooked brown rice


Press the tofu between absorbent paper towel for 15 minutes.

Make curry paste by processing all curry paste ingredients in a small blender until a smooth homogenous paste has formed.

Cut tofu into bite sized squares. Melt the 2 tsps coconut oil in a large, deep fry pan. Add tofu and fry for a couple of minutes until golden on all sides. Add 2 Tbs of the curry paste and fry for a few minutes to give it a deeper colour. Add the remaining paste, fry for a further minute then and the coconut milk and bring up to a simmer. Simmer for 5 minutes. Add the water along with the green beans and broccoli. Simmer covered for 5 minutes or until the greens are tender.

Serve over brown rice with coriander and bean shoots sprinkled on top.

Super Simple Very Green Soup

10 Cups or 6-8 Servings


1 tablespoon olive oil

1 white or yellow onion, chopped

2-3 cloves garlic, minced

2-3 teaspoons minced ginger (to taste)

2 medium yellow or yukon gold potatoes, peeled and roughly chopped (about ¾-1 pound)

1 teaspoon salt

4 cups low sodium vegetable broth

2 heaping cups broccoli stems or florets, or chopped asparagus, chopped baby bok choy, or roughly chopped zucchini

4 cups tightly packed, roughly chopped kale, Swiss chard, beet greens, or spinach

1 cup unsweetened soy or almond milk (or ½ cup cashew cream)

Black pepper to taste

For serving: white beans, cooked rice, cooked quinoa, coconut bacon, toasted chickpeas, toasted pepitas, fresh herbs, etc.


Heat the olive oil in a large stock or soup pot over medium heat. Add the onion. Saute onion for 5 minutes, or until it's clear and soft. Add the garlic and ginger and cook for another minute, or until the garlic is very fragrant.

Add the potatoes, salt, and broth to the pot. Bring to a boil. Reduce to a simmer. Simmer, covered, for 10 minutes, or until the potatoes are fork tender. Add the broccoli (or other vegetable). Simmer for 5-10 minutes, or until the vegetables are tender. Stir in the kale or other leafy greens, cover, and simmer for 5 minutes, or until the kale is bright green and wilted.

Transfer the soup to a blender in batches to puree thoroughly, adding water as needed if the soup is too thick (remember that you'll also add some soy or almond milk after blending). Return the soup to the pot and stir in the plant milk and black pepper to taste, as well as a pinch of salt if desired. Serve with toppings of choice.

Soup will keep in an airtight container for up to three days and can be frozen for 2-3 weeks.

Corn, Tomato, Celery and Onion Salad – Gluten-Free

Prep Time: 10 minutes

Total Time: 10 minutes

Makes 4 – 6 servings

Serving Size: 1/2 cup


15 Ounces Corn Kernels, canned, drained

3/4 Cup Diced Tomato, drained

1/4 Cup Celery, chopped

1/4 Cup Sweet Onion, chopped

1 Teaspoon Extra Virgin Olive Oil

1/4 Teaspoon Garlic Salt, or minced fresh garlic + salt

1 Dash Ground Pepper

1 Sprinkle Balsamic Vinegar


Combine ingredients.

Adjust seasonings to taste.

Chill and serve.

Fudgy Chocolate Chip Beet Banana Bread

Servings: 6-12

Time: 2hr 30mins - mostly inactive

Difficulty: easy


What You’ll Need:

1 cup very ripe banana (about one large or two small bananas)

1 1/4 cup pureed beets (starts from 2 medium-small beets)

3/4 cup sugar

1/4 cup coconut oil, melted

1 1/2 cups whole wheat flour

1/3 cup cocoa powder

1/2 cup mini vegan chocolate chips

3/4 teaspoon baking soda

3/4 teaspoon salt

1 whole vanilla bean or 2 teaspoons vanilla extract

1 teaspoon olive oil

What You’ll Do:

Preheat the oven to 400 degrees

Drizzle the beets in olive oil and wrap in tin foil, roast for 45-60 minutes, until the beets are easily pierced with a fork. Set aside to cool

Turn the oven down to 350 degrees and lightly grease a bread pan

In a large bowl, mix the flour, soda, salt and cocoa powder together

When the beets have cooled, put them in a food processor with the vanilla bean and process until smooth

Mash the banana in a smaller bowl, add melted coconut oil, the beet and vanilla mixture and the sugar

Stir the banana and beet mixture together and then add to the dry ingredients and then mix in the chocolate chips

Pour the batter into the pan

Bake 50-55 minutes, or until a toothpick inserted in the center comes out clean. If it needs more time, turn the heat down to 325 and then bake 10-15 minutes more

Let the bread cool before slicing. Enjoy!

Meal 3


Serves 4


2 fresh corn cobs

¾ cup chickpea flour

½ – ¾ cup water

½ tsp ground coriander

1 tsp cumin seeds, lightly toasted

¼ tsp turmeric powder

½ tsp rock salt

½ green chilli, finely chopped (optional)

freshly ground black pepper

huge handful spinach, chard, kale or silverbeet and lightly steamed (about 1 cups chopped)

a handful of finely chopped coriander

olive oil/ghee for frying


1. Cut corn off the cobs until you have about 2 cups.

2. You can either purchase the chickpea flour already made or make your own by putting about 1½ cups dried chickpeas in your blender and grind on high for a few minutes until the flour stops falling into the middle of the container (you will understand this once you do it). Pour the blender contents out into a fine-mesh sieve and sift until fine gram and course legume bits are separated. You should have less than 1 cup of fine chickpea flour.

3. Heat a little ghee/oil in a small pan, add the cumin seeds and fry for a few seconds, then add the chilli – remove from heat and set aside.

4. Combine the chickpea flour with the coriander powder, cumin seeds, turmeric powder, sea salt and pepper, pour in the water to make a smooth paste – allow to sit for five minutes for flour to absorb the water.

5. Add the corn kernels and finely chopped steamed kale, spinach or silverbeet and mix until well incorporated.

Optional – take ½ cup of this batter and process it for 10 to 15 secs. Transfer back to the bowl. If it looks a little dry, add more water. You can experiment with the texture while cooking. I find if the mixture is quite moist, it handles better.

6. Heat a skillet, drizzle a little olive oil or ghee and add a heaped tablespoon of the mixture to the skillet – flatten slightly with a spoon.

7. Fry corn cakes until golden on one side, then flip to cook the other side. It is important that the heat is high enough to create a good sizzle, without being too high that it cooks the outside before the inside is ready. Turn over and cook for a further 3 to 5 minutes. Remove and eat immediately.

Beet, Apple and Ginger Smoothie


1 beet, quartered, steamed

1 carrot, halved

1 apple, seeded, cored, quartered

1 inch (3 cm) fresh ginger root

1 Tablespoon lemon juice

1 cup (130 g) ice cubes


Place all ingredients into the Vitamix container in the order listed and secure lid.

Select Variable 1.

Turn machine on and slowly increase speed to Variable 10, then to High.

Blend for 1 minute, or until desired consistency is reached.

Summer Beet Salad with Corn, Cucumber and Basil

Prep Time: 1 hour

Cook Time: 15 minutes

Total Time: 1 hour, 15 minutes

Yield: 4 servings

A fresh summer salad made from roasted beets, fresh corn, cucumber and basil.


2 small beets, roasted*

1 ear fresh corn, cooked

4 oz cucumber, diced small

1 Tbsp champagne vinegar

3 Tbsp extra virgin olive oil

1 Tbsp fresh basil leaves, cut chiffonade

kosher salt and cracked black pepper


Preheat the oven to 350 degrees. Roast the beets, wrapped in foil, until done. Let cool. For further instruction on how to roast beets go here. When the beets are cool enough to handle, trim off the ends and peel.

Slice the beets very thin with a sharp knife or on a mandoline slicer (this is the kind I use, available on amazon (affiliate link) but you can find them in Japanese markets and cooking supply stores)

Blanch the corn, cool, and slice the kernels off the cob.

Cut the cucumber into a small dice, about the same size as the corn kernels.

In a small bowl whisk together the champagne (or white wine) vinegar with the olive oil, salt and pepper. Mix in the corn and cucumber.

Lay the sliced beets on the plate and top with the corn and cucumber mixture or layer them as shown in the photos. Garnish with basil chiffonade (cut into fine strips).

Peach and Plum Up-Side Down Cake

Cook Time 35 minutes

Total Time 35 minutes

Servings 10 inch cake


4 eggs

1 cup sifted cake flour

1 cup white sugar

1/4 cup orange juice or syrup from canned fruit

1 teaspoon baking powder

1/4 teaspoon salt

1 tablespoon butter melted

1 teaspoon vanilla extract


1/2 cup butter

1 cup packed light brown sugar

1 cup sliced peaches (fr

1 cup sliced plums


To make the topping: Preheat oven to 350 degrees F. Melt 1/2 cup butter in microwave and pour into a 10 inch heavy skillet or springform pan. Sprinkle 1 cup brown sugar evenly over pan. Arrange peach and plum slices evenly over the mixture. set aside.

To make the cake batter: Sift together flour, baking powder, and salt. Separate the eggs into two bowls. In a large bowl, beat egg whites just until soft peaks form. Add granulated sugar gradually, beating well after each addition. Beat until stiff peaks form. In a small bowl, beat egg yolks at high speed until very thick and yellow. With a wire whisk or rubber scraper, using an over-and-under motion, gently fold egg yolks and flour mixture into whites until blended. Fold in 1 tablespoon melted butter or margarine, juice and vanilla extract. Spread batter evenly over fruit mixture.

Bake for 30 to 35 minutes, or until surface springs back when gently pressed with fingertip. Loosen the edges of the cake with table knife. Cool the cake for 5 minutes before inverting onto serving plate. If you used canned fruit, pour the leftover syrup onto cake. Serve warm or cold. Store in fridge. Enjoy!


Corn and Swiss Chard Sauté


Prep Time


10 minutes

Cook Time

10 minutes


1 tbsp butter

2 tbsp olive oil

1 small red onion diced

1 small red bell pepper diced

1 stalk celery diced

4 ears corn kernels removed from the cob

1 head Swiss chard chopped

1/2 tsp sweet paprika

1 pinch coarse salt and freshly ground black pepper to taste

2 cloves chopped garlic



Add oil and butter in a large skillet over medium high heat.

Add red onion, peppers, celery, corn and Swiss chard to skillet, Sauté veggies for 5 minutes to soften. Season with salt and pepper and paprika. Add the garlic and sauté for 1 minute or just until soft and golden.

Reduce to medium heat. If pan looks dry, add a 1 to 2 tbsp water. Cook until corn softens and veggies are tender, about 3 to 5 minutes.

Salmon Poached with Tomatoes and Swiss Chard


1 ½ pounds salmon fillets skinless

salt and black pepper *

12 ounces swiss chard

4 tablespoons olive oil

1 large onions thinly sliced

1 ½ inch ginger cubed, slivered *

8 each italian plum (roma) tomatoes canned, chopped

½ cup coconut milk thick

2 cups water


Cut salmon fillet crossways into 6 pieces.

Pull out bones.

Season with salt and pepper; allow to stand for 20 minutes.

Cut green leafy part from central stems of Swiss chard.

Cut green into ¼ inch strips.

Cut stems into ⅛ inch strips.

Heat oil in a very large frying pan over medium heat.

Add onion, ginger and chard stems.

Sauté for 5 minutes.

Add tomatoes and continue to saute, for another 4 to 5 minutes.

Add coconut milk and water, plus salt and pepper to taste.

Simmer over low heat 1 minute.

Add chard leaves.

Add fish in single layer on sauce.

Spoon some sauce over fish.

Cover and simmer 5 minutes or until fish is cooked through.

Serve fish with sauce and vegetables.

Maple-Roasted Apples & Plums

Ingredients 2 pounds apples (about 5-6), sliced 2 pounds plums (about 8), pitted and sliced 1/2 cup pure maple syrup (Grade B/dark amber is best to use here for optimal maple flavor, and don’t even think about using that “pancake syrup” junk — actually, don’t ever use that stuff; there is no comparison!!) 1 teaspoon cinnamon 4 tablespoons butter, cut into 1/4-inch cubes

Directions Preheat oven to 375 degrees F. Toss together the apples, plums, cinnamon, maple syrup and butter on a large sheet pan or rimmed baking sheet.

Bake for 20-30 minutes, until the apples and plums are tender. Let them cool slightly in the pan, then scoop them into a container with all of the juices that have accumulated.

Serve over yogurt or ice cream, sprinkled with some granola, if you like.

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