1

Add all ingredients into the blender.

2

minutes 

Ensure all ingredients are added to the blender.

2

Blend mixture until a smooth consistency has been achieved.

2 minutes

Blend until your preferred consistency. 

3

Pour into a glass, serve cold.

2 minutes

Enjoy your power shake.

1

Add all the weighed-out ingredients into the mixing bowl.

2

minutes 

Ensure all ingredients are in the bowl.

2

Once added whisk until the mixture is a smooth lump-free texture

10 minutes

Mixture has a smooth and lump-free texture. 

3

Heat a non-stick pan over a medium heat

2 minutes

Electric hob heat of 4-6

Gas hob medium flame.

4

Pour a ladle of batter mixture into the pre-heated pan, spread it out into a circular shape, cook for 3 minutes either side. 

2 minutes

When cooking bubbles will form from the edge, flip pancake and then cook other side until golden. 

1

Use a box greater or regular greater to grate the pair (core removed if preferred).

2

minutes 

To have finally created slices of pear, if preferred these can be chopped rather than graded into chunky slices. 

2

 In a mixing bowl, add all dry ingredients and stir to combine the spices evenly. 

2-5 minutes

Only dry ingredients added at this point. 

3

Add the grated/sliced pear to the bowl, then pour the cashew milk in and stir well until all ingredients are evenly mixed. 

2-5 minutes

Ensure all ingredients are mixed well. 

4

Chill for 4-6 hours to allow the oats and flaxseeds to absorb the liquid and soften.

2-4

hours

When done give a good stir before eating and add a splash more milk if needed. 

1

Place the rice into a saucepan with one and a half cups of water and add a pinch of sea salt, bring to boil, then cover and reduce the low heat simmer until tender and water is absorbed. 

25-30 minutes 

Once it has been brought to boil, cover the pan and reduced to a low heat, allowing it to simmer making sure all the water is absorbed into the rice.

2

While the rice cooks, bring a small pot of water to boil. Add the frozen edamame beans and boil for 3 to 5 minutes then drain and set aside. 

2-5 minutes

Ensure that the edamame beans are fully drained before setting aside.  

3

Press the tofu to remove any excess water, then cut into cubes. Once into cubes add a tablespoon of sesame oil into the frying pan then add the tofu and cook until golden on all sides . 

5-7 minutes

Go to achieve is that the tofu is a golden colour on each side.

4

Add garlic and ginger, and sauté for one minute until fragrance. Stir in the chopped kale and add a splash of water or coconut milk and Cook for a further four minutes until wilted.

4-5 minutes

Ensure that all ingredients are mixed and stirred successfully. 

5

Assembly your bowl, add a portion of cooked brown rice, top with the tofu kale mixture, add a scoop of edamame beans and garnish with slice spring onion, crumbled or sliced seaweed and chopped fresh coriander.

5 minutes

Enjoy your nutritious meal.

1

Preheat the grill or frying pan over medium heat. Cook the turkey breast fillets for 4-5 minutes on each side, or until fully cooked (internal temperature: 75°C/165°F). Remove and rest for 5 minutes before slicing. 

10 minutes 

Turkey is juicy, tender, and cooked through. 

2

In a mixing bowl, combine the cooked quinoa, shredded red cabbage, grated carrots, diced yellow peppers, and cherry tomatoes. Toss gently to mix. 

3 minutes

Salad base is evenly combined. 

3

Add the raisins, sunflower seeds, thinly sliced red onions, and mashed avocado to the quinoa mixture. Stir to distribute evenly. 

2 minutes

Flavours are incorporated into the salad. 

4

Crumble the feta cheese over the salad. Gently mix to combine without breaking the feta too much. 

1 minute

Salad is ready with a creamy texture.

5

Plate the quinoa salad and top with slices of grilled turkey breast. Serve at once. 

2 minutes

Dish is plated and ready to enjoy. 

1

Heat 1 tsp oil in your pot/pan on medium.

Add onion, garlic, carrot, celery. Cook 5 minutes until soft.

5-7

minutes 

Ensure all ingredients in the pan have soften. 

2

Add beef mince. Cook 5–7 minutes, breaking it up until browned.

Stir in tomato paste and herbs. Cook 1 minute. 

10 minutes

Make sure the brown colouring comes through on the beef. 

3

Add chopped tomatoes and stock. Stir, bring to a boil.

Lower the heat to a gentle simmer. Cook for 20 minutes(stirring occasionally).

22-25 minutes

Ensure heat is down to a gentle simmer, make sure to stir occasionally.  

4

While the sauce simmers, fill a saucepan with water, add a pinch of salt, and bring to a boil.

Add 80g penne, cook 10–12 minutes (until just tender).

Drain in a colander, save a little of the pasta water.

15

minutes

Ensure pasta is cooked correctly, making sure it is a soft, tender texture. 

5

Add drained pasta into the sauce (use a splash of pasta water if it’s too thick).

Mix well so pasta is coated in sauce.

Serve hot, sprinkle parmesan and parsley/basil on top.

5

minutes

Enjoy your nutritious meal.

1

Heat 1 tsp olive oil in a wok/pan on medium-high heat.

Add chicken pieces, cook for 5–6 minutes until golden and cooked through.

Remove chicken and set aside.

To cook the chicken until golden brown colour all over. 

2

In the same pan, add onion, garlic, carrot, and peppers.

Stir-fry for 3–4 minutes until softened.

Add peas (if using) and cook another minute.

2-2.5

hours

Ensure all ingredients are mixed into the pan and are evenly spread out to get the full flavours bursting through.

Add the cold cooked rice to the pan.

Stir well, breaking up clumps.

Make sure the rice is a fluffy texture with no lumps.

Push rice to one side, pour in beaten egg, scramble until cooked.

Mix egg through the rice.

Add chicken back in.

Stir in soy sauce.

Ensure the rice has that fluffy texture ready to enjoy. 

Season with salt & pepper.

Garnish with fresh parsley or spring onion (optional).

Serve into a bowl and enjoy your nutritious meal.

1

For the beef:

Put 1 tsp oil in the pot, turn the heat to medium.

Add the beef, cook on all sides until brown (about 5 minutes). Take it out.

Put onion and garlic in the pot, cook until soft (2 minutes).

10

minutes 

To cook the beef until brown colour all over. 

2

Add tomato paste + spices, stir for 30 seconds.

Put the beef back in the pot. Add stock, salt, and pepper.

Cover with a lid. Turn heat to very low. Cook slowly for 2–2.5 hours until soft.

2-2.5

hours

Ensure that all stirring and ingredients have been added and keep track of the time. 

3

For the rice:

Put 1 tsp oil in a saucepan on medium heat.

Add chopped peppers and chili, cook for 2 minutes.

Add the spices, stir for 30 seconds.

5 minutes

While the beef is cooking make a start on prepping the rice. 

4

Add the rice, stir to coat in spices.

Pour in stock, bring to a boil, then turn heat to low.

Cover with a lid. Cook for 15 minutes.

Turn off the heat, leave the lid on for 5 minutes. Fluff with a fork.

20

minutes

Ensure all spices, stock is all added to the pot.

Ensure the rice has that fluffy texture ready to enjoy. 

5

Use two forks to pull the beef into shreds.

Put rice on a plate, add shredded beef on top.

Sprinkle fresh herbs if you like.

2

minutes

Serve into a bowl and enjoy your nutritious meal.