Category: Recipes

Looking for a nourishing post-workout option or a healthy afternoon pick-me-up? This green smoothie is packed with nutrient-rich superfoods and a gentle boost of energy from matcha. Please note: matcha contains natural caffeine, so it’s best enjoyed earlier in the day.

Ingredients:

• 1 handful baby spinach

• 1.5 cups water (or milk of your choice)

• 20g pea protein

• 1 handful blueberries (or banana for a creamier option)

• 1 heaped teaspoon matcha powder

• Sweetener of choice, to taste

• Ice (optional)

Method:
Blend all ingredients until smooth and creamy. Serve immediately.

This recipe is fully plant-based, but you can customise it by swapping the water for your preferred milk or adding plain yoghurt for a boost of probiotics.

A Guilt-Free Comfort Food Favourite

If you’ve scrolled social media lately, you’ve likely seen the viral Marry Me Chicken Pasta – a creamy, flavourful dish said to be so good it might just inspire a marriage proposal! While delicious, the traditional version is quite indulgent. So, we’ve created a healthier take that still delivers on taste, but with smart swaps to make it more fitness- and wellness-friendly.

This version is high in lean protein, lightened up with yoghurt and low-fat cream, and uses wholewheat pasta for added fibre. It’s easy enough for a weeknight meal, but impressive enough for date night, or post-gym fuel!

Ingredients (Serves 4–6)

For the chicken:

• 4 skinless, boneless chicken breasts
• 2 teaspoons olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika

For the sauce:

• 1 tablespoon olive oil
• 4 cloves garlic, minced
• ½ teaspoon chilli flakes (optional)
• 1 cup low-fat cream (or half cream, half plain yoghurt for a lighter option)
• ½ cup chicken stock (low-sodium)
• ½ cup sun-dried tomatoes, chopped
• ¼ cup grated parmesan cheese
• Salt and pepper to taste
• Fresh basil, chopped

For the pasta:

• 250–300g wholewheat penne or fusilli pasta
• Salt for boiling water

How to Make It:

1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. Season the chicken with salt, pepper, oregano, and smoked paprika. Heat olive oil in a large pan over medium heat. Cook chicken for 5–6 minutes per side or until golden and cooked through. Remove from the pan and let it rest.
3. In the same pan, sauté garlic and chilli flakes in a bit of olive oil for 1–2 minutes.
4. Add the low-fat cream and chicken stock, stirring to combine. Simmer for 3-4 minutes.
5. Stir in the sun-dried tomatoes and parmesan, and season with salt and pepper. Allow to simmer for another 3 minutes until slightly thickened.
6. Slice the chicken and return to the pan, adding cooked pasta. Toss everything together until well-coated.
7. Garnish with fresh basil and serve warm.

Why You’ll Love It:

• Balanced macronutrients: lean protein, whole grains, and healthy fats
• Can be meal-prepped for busy weekdays
• Customisable: add spinach or mushrooms for extra veg
• Still creamy and indulgent, just lighter on the calories

Eating well doesn’t mean giving up comfort food. With a few clever swaps, you can enjoy meals that support your goals and satisfy your cravings. Give this healthy “Marry Me” Chicken Pasta a try – it might just win your heart!

Looking for a hearty, comforting meal that’s also a little twist on a classic? Potato lasagne is a delicious and satisfying alternative to traditional pasta-based lasagne, making it a perfect recipe for gluten-free eaters or anyone wanting to switch things up. It’s packed with flavour, filling enough to feed the whole family, and easy to customise with your favourite ingredients.

Here’s everything you need to know to make a crowd-pleasing potato lasagne at home.

Why Try Potato Lasagne?

Potato lasagne is layered just like the original, but instead of using pasta sheets, it features thinly sliced potatoes. This swap not only makes the dish naturally gluten-free but also gives it a rich, comforting texture. It’s a great way to use up extra potatoes and sneak in some extra vegetables if you’re cooking for picky eaters.

What You’ll Need

Ingredients:

• 4–5 medium potatoes, peeled and thinly sliced
• 500g lean beef mince (or plant-based mince alternative)
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 carrot, grated
• 1 tin chopped tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano or Italian herbs
• 1 cup grated cheese (cheddar or mozzarella work well)
• Olive oil for cooking
• Salt and pepper to taste

Optional extras:

• Baby spinach or cooked lentils for added nutrition
• White sauce (béchamel) for creaminess
• Chilli flakes for a spicy kick

Step-by-Step Instructions

Step 1: Prepare the Mince

In a large pan, heat a drizzle of olive oil and sauté the chopped onion and garlic until soft. Add the mince and cook until browned. Stir in the grated carrot, chopped tomatoes, tomato paste and herbs. Season with salt and pepper, then let the sauce simmer for 15 to 20 minutes until thickened. Set aside.

Step 2: Slice the Potatoes

Peel and thinly slice the potatoes using a sharp knife or mandolin. Try to keep the slices even to ensure they cook uniformly in the oven.

Step 3: Layer It Up

Preheat your oven to 180°C. Grease a medium baking dish and begin layering. Start with a layer of potato slices, slightly overlapping. Then add a layer of the mince mixture, followed by a sprinkle of cheese. Repeat the layers until all ingredients are used up, finishing with a layer of cheese on top.

If you’re using béchamel sauce, you can spoon a little over each layer of mince before adding the next round of potatoes.

Step 4: Bake to Perfection

Cover the dish with foil and bake for 40 minutes. Remove the foil and bake for another 15 to 20 minutes, or until the top is golden and the potatoes are tender when pierced with a knife.

Let the lasagne rest for 5 to 10 minutes before serving. This helps the layers settle and makes slicing easier.

A Warming, Wholesome Favourite

Potato lasagne is comfort food at its best. It’s budget-friendly, family-approved, and easy to adapt to your dietary needs. Whether you’re meal prepping for the week or serving dinner to a hungry household, this recipe offers a nourishing, delicious option that’s sure to become a regular.

Pair it with a crisp side salad or some steamed greens, and you’ve got a balanced meal that hits all the right notes.

Who doesn’t love butternut soup in winter? And this soup comes with a nutrient-packed twist: a cup of red lentils!

The red lentils easily disappear into this soup, but add a good dose of fibre and protein. One cup of red lentils contains over 50g of protein and over 20g of fibre. Butternut is a great source of Vitamin A, C and potassium.

Note: This recipe roasts the butternut pieces beforehand, giving the butternut a richers and naturally sweeter taste than boiling. You could also cook the butternut pieces in an air fryer until soft.

What You Need:

• 1 large butternut, peeled and sliced
• Olive oil 
• Salt and pepper
• Cinnamon 
• ½ red onion
• 1 carrot, peeled and grated
• 1 finger of celery, finely chopped
• 1 green chilli, finely sliced
• 1 clove garlic, minced
• ½ cup coconut milk 
• Fresh coriander
• 3 cups of boiled water
• ½ cup red lentils

Method:

1/ Preheat your oven to 200 degrees Celsius. 

2/ Place butternut slices on a roasting tray, sprinkle with cinnamon and seasoning, drizzle with a little olive oil and roast for 20-30 minutes (depending on the size of the slices) until cooked through and crispy at the edges.

3/ In the meantime, start the soup by sautéing the mirepoix: onion, celery and carrot. After a couple minutes, add the garlic and chilli. 

4/ Add the lentils and 3 cups of water. Simmer for 15 minutes, then add the roasted butternut. 

5/ Add ½ cup coconut milk (reserving a little for garnishing), another cup of water and start to blend your soup ingredients together. If your soup is too thick, just add a little more water until the right consistency has been reached.

6/ Serve garnished with coconut and coriander and enjoy! 

 In the days leading up to a big and long session or a race, you want to make sure that you are eating plenty of easily digestible carbohydrates to make sure you are going into the effort with full glycogen stores. Glycogen is our body’s way of storing carbohydrates and when those stores are not full when we start a big session or race, we are leaving a lot on the table in terms of performance. 

This simple and easy pesto pasta recipe ticks all the boxes for a great meal that will fuel your body well. It contains easily digestible carbohydrates, protein and of course our veg-because we can’t skip out on our colourful foods! 

You will need (4 servings) 

• Pasta of choice 
• Protein of choice eg chicken breasts or lean bacon 
• 1-2 Tbsp pesto pasta 
• 100g cherry tomatoes diced 
• 1 onion diced 
• 1 punnet of mushrooms sliced 

Method:

1. Cook your pasta 
2. Cook your protein 
3. Fry your onion, tomatoes and mushrooms in a bit of oil until nice and soft 
4.  Add all ingredients together in a bowl and mix in the pesto 
5.  Season with salt and pepper 
6. Enjoy! 

Well, technically, you can make these whenever you want, because they take super quick to make and only contain 3 ingredients!

Who doesn’t love a steaming plate of flapjacks? Topped with some seasonal fruit, a little nut butter and a hint of maple syrup or honey and you’re set for a tasty breakfast treat! Here, we show you how to make sure you’re also getting a good balance of macronutrients and fibre all in one serving. Plus, these flapjacks are also easy to pack away in the fridge and will last up to 3 days easily. Simply reheat, add your toppings and enjoy!
This recipe provides natural sweetness thanks to the ripe bananas, protein thanks to the eggs and oats and fibre – also thanks to the oats. This recipe will make two portions.

What You Need:
2 large, ripe bananas, mashed
3 eggs
½ gluten-free rolled oats

Extras:
Pinch of salt
Pinch of cinnamon
¼ tsp vanilla essence
Add some fruit into the flapjack mix, like frozen blueberries.

Method:
1/ Mash the banana with a fork. Whisk in the eggs and stir in the oats (you could also add all ingredients to a blender or a food processor and blitz quickly to combine, although this will change the texture slightly).
2/ Heat a non-stick pan over medium heat, spray with spray-and-cook or add a little neutral oil of your choice (like avocado or coconut), to grease the pan.

Toppings Suggestions:
– A drizzle of almond butter (or nut butter of your choice)
– 1 Tbsp maple syrup or heated honey
– Sliced fresh berries for Spring / Summer
– Sliced figs or apples for Autumn / Winter
– Sprig of mint
– Finely chopped raw nuts or seeds
– Small sprinkle of granola
– Scoop of Greek yoghurt

Ever heard of the healthy-eating advice: “eat the rainbow?” Different colours of veggies and salad ingredients carry different nutrients, so making sure you eat a mix of differently coloured produce is a great way to ensure you’re getting a good mix of vitamins and minerals. All you need? Some mason or Consol jars and your salad ingredients and you’re ready to get going! (Hint: you can also recycle old coffee jars or any sealable glass jar container.)
Try these combinations for successful rainbow salad jars!

Salad Jar 1: The Mediterranean Jar

What You Need:
1 tin chickpeas, drained and rinsed
100g rosa tomatoes, sliced into 1cm pieces
½ cucumber, sliced into 1cm pieces
1 bell pepper, sliced into 1cm pieces
Shredded crunchy lettuce (about 2 handfuls)
2 tbsp chopped olives
1 round of feta, sliced into 1cm pieces
¼ red onion, very finely chopped

Method:
Divide the ingredients among 2 Consol Jars, starting with the chickpeas at the bottom and layering up as you go down the list. Pack a smaller container with 1 tsp olive oil and 1 Tbsp lemon juice or apple cider vinegar and add dressing to the salad jar, give it a good shake and enjoy!

Salad Jar 1: The Slaw Jar

What You Need:
100-120g edamame beans
2 large carrots, peeled and grated grated
1 cooked mealie, kernels sliced off
1 red bell pepper, sliced into 1cm pieces
Shredded red (purple) cabbage (about 2 handfuls)
2 spring onions, finely chopped
⅓ cup coriander
2 Tbsp chopped cashew nuts
2 tsp toast sesame seeds

Method:
Divide the ingredients among 2 Consol Jars, starting with the edamame at the bottom and layering up as you go down the list. Pack a smaller container with 1 tsp sesame oil, 1 tsp low-sodium soy sauce, juice of 1 lime and 1 tsp honey mixed together. Add dressing to the salad jar, give it a good shake and enjoy!

Salad Jar 1: Roast Veg Jar

What You Need:
1 cup chopped roast beetroot (1-2cm pieces)
1 cup chopped roast butternut (1-2cm pieces)
1.5 cups cooked quinoa (or couscous or millet)
1 cup chopped roast baby marrows (courgettes) (1-2cm pieces)
2 handfuls rocket
2 Tbsp toasted pumpkin seeds

2 Tbps toasted sunflower seeds

Method:
Divide the ingredients among 2 Consol Jars, starting with the beetroot at the bottom (because you don’t want the colour to bleed down into other ingredients) and layering up as you go down the list. Pack a smaller container with 1 tsp olive oil and 1 Tbsp balsamic vinegar and add dressing to the salad jar, give it a good shake and enjoy!

Make your fave Italian takeaways at home in a healthier way with these recipes tips! Get the kids involved and make this a fun family weekend meal together.

It’s rare to come across someone who doesn’t like pizza. And we get it! Delicious carbs, covered in cheese – what’s not to like? But if you’re trying to follow a healthier meal plan or are weight-loss programme, we bring you some recipe tips and guidelines for making pizza at home that’s tasty and packed with great veggies and lower in calories, salt and fat than what you’d get from your local takeaway spot.

Easy Wins:
– Make your bases from scratch, so you know exactly what’s in them.
– If you’re having cheese, add a smaller amount of good-quality mozzarella so that you still get the flavour, but less calories.
– Pack your pizzas with delicious, nutritious veggies so that you’re upping the nutrient count. Classics are: tomato, basil, baby spinach, olives, artichokes, mushrooms, peppers, chilli or leftover roast veg like aubergine, baby marrows or even butternut can all work.
– For an easy tomato base, we recommend using passata.
– You can use a pizza stoneware plate for your braai (like this from Le Creuset) or a pizza tray in your oven to create perfectly crispy pizzas or invest in an Ooni gas pizza oven.

Bases:

Regular Pizza Base:

Combine 1 cup warm water, 1 Tbsp yeast and 1 Tbsp sugar in a large bowl and stir to combine. Set aside until frothy. Stir in 1 Tbsp olive oil then add 2 cups of good-quality 00 flour and 1 tsp salt. Gently mix until a ball forms, adding a little more flour if needed. Start kneading, adding more flour as you go, until smooth. Set aside in a bowl, covered with a damp cloth, for 1 hour. Roll out into pizza shapes, add toppings and cook on a heated pizza pan until crispy (10-15 minutes).

Gluten-Free Pizza Base:

Use the same recipe as above, but sub normal flour with a gluten-free flour blend that contains xanthan gum (or a gluten-free flour of your choice plus 1.5 tsp of xanthan gum).

Low-Carb Pizza Base:

650-700g cauliflower florets blitzed in a food processor to make “cauli rice”. Heat in a microwave for 5 minutes to soften (or heat in a large pan). Drain out the moisture in a nut bag. Place the drained cauli rice in a large mixing bowl with ⅓ cup soft cheese like ricotta or cottage cheese, 1 egg and salt and pepper to taste. Mix it together to form a rough dough and spread out on a baking paper lined tray or stone. Press it down to even out the thickness. Bake at 200 degrees Celsius for 20-25 minutes and then add your toppings and return to the oven.

Putting together a well balanced lunch does not have to be complicated. Our main goal should be to keep it well balanced ie do we have our wholesome carbs, lean proteins and our colour (veg), while limiting things like sauces that are high in saturated fats and sugar, as well as overall saturated fat content of the meal.

Cooking extra at dinner time and taking the leftovers to the office is one option, but you can also stock up on some basics, to quickly put together a nutrient dense lunch that will give you what your body needs to get through the second half of the work day.

Here are some examples!

Pick one from each column and assemble to your liking!

Mix and match!

As you can see, putting together a well balanced, nutrient dense lunch does not have to be difficult.

Tip: Buy some of the above ingredients and keep them in the office to make your life easy around lunch time.

Lastly don’t forget to stay hydrated! We want to aim for 250ml of water per every 10kg of body weight!