Ingredients 200 g wholewheat spaghetti ½ cup mixed vegetables ½ cup onion, chopped ½ tsp garlic, crushed 60 g lean ground beef 1 tsp oil 1 tsp low-fat cottage cheese Salt and pepper Boiled water Parmesan Cheese Directions Boil spaghetti 'al dente', strain and set aside. While paste boils, sauté onion and garlic in oil. Add ground beef. Season with salt and pepper. Add vegetables. Add boiled water as needed and allow to simmer. Stir in cottage cheese. Serve spaghetti with sauce on top. Garnish with a little parmesan as desired.

Ingredients Lentil macaroni 200 g macaroni 125 ml low-fat milk ½ cup brown lentils ½ tsp garlic, crushed 1 tsp oil ¼ tsp cumin ¼ tsp curry powder 2 bay leaves Salt ½ cup carrots, chopped small ½ onion, chopped (an alternative of green peppers/spring onion can be used if desired) small can of chopped tomatoes Directions Cook macaroni in salted water, slightly undercooked. It will continue to cook in step 5. Strain and set aside. Cook brown lentils and carrots in salted water. About 10-15 minutes.  Strain and set aside. Add oil to a pan and fry the chopped onions and garlic. Add cooked brown lentils, macaroni, canned tomatoes, a pinch of salt, cumin, curry powder, bay leaves to the onion and garlic mix. Add water as needed. Simmer till all ingredients are warm. Serve and enjoy!

[caption id="attachment_11736" align="alignnone" width="848"] Serves 4[/caption] Ingredients 1 bunch of kale 200 g brown rice with lentils 1 gem squash or squash of choice 2 chicken breasts 1 tbsp light margarine Lemon juice Salt and pepper Cayenne pepper 1 tsp honey Spray and Cook non-stick spray Boiled water 1/4 cup pecans Directions Rice Boil rice and lentils in salt water until cooked. Gem Squash Cut gem squash into 2 halves, boil in salted water until soft. Margarine may be added into gem squash halves. Dice the inside of the squash and scoop out of skin. Set aside. Chicken Spray pan with Spray and Cook. Add chicken, water, lemon juice, salt, pepper and cayenne pepper to pan. Cook chicken till soft. Cut into strips. Kale Rinse kale and pat dry with paper towel. Rough chop into bite sized pieces Add tablespoon of oil to non stick pan

Ingredients 1 large potato with skin, boiled and mashed 1 cup mixed vegetables 60 g extra lean ground beef 5 ml oil 10 ml light margarine or butter ½ tsp garlic Boiled water Salt and pepper Herbs Low-fat milk Directions Cook ground beef and garlic in oil until golden brown. Add a little water to create a sauce. Season with salt and pepper and herbs of choice. Add mixed vegetables and allow to simmer. Pour mixture into a deep oven-proof container. Add low-fat milk, margarine, salt and pepper to make mashed potato Spread potato mixture over meat mixture. Bake in the oven for 15 to 20 minutes until lightly browned.

  Ingredients 50 g brown rice with lentils 1 medium potato with skin, boiled and cubed ½ cup onion, chopped ½ cup carrot with skin, grated 60 g chicken breast, cut into strips 1 tsp canola oil 125 ml low-fat milk or unsweetened coconut milk ½ tsp garlic, crushed ½ tsp ginger 1 tsp sweetener of choice ½ tsp curry ¼ tsp nutmeg ¼ tsp cumin Method Fry onion and garlic in oil until golden brown. Add chicken pieces and cook till soft and tender. Add milk. Add spices (ginger, sweetener, curry, nutmeg and cumin). Serve with lentil rice.

Ingredients 2 pieces skinless, boneless chicken breast cutlets 1 yellow squash 6-8 mushrooms, quartered 2 tbsp extra virgin olive oil 1½ tsp poultry seasoning 1½ tsp minced garlic ¼ cup cilantro ½ cup parsley ¼ cup lime juice 1 tbsp paprika 1½ dashes pepper 1 dash salt ½ cup chopped scallions 2½ Italian roma tomatoes 2 large zucchini 30 ml white wine Directions To prepare, slice zucchini and yellow squash into 2.5 cm sections. Dice tomatoes. Mince garlic, parsley, scallions and cilantro. Combine diced tomatoes with cilantro, scallions, salt and pepper to create salsa topping. Season chicken breast cutlets with seasoning, paprika and parsley. Begin to warm garlic & extra virgin olive oil in sauté pan. When garlic aromas become apparent, add seasoned chicken cutlets and add white wine. Sauté chicken in pan until chicken is ¾ done. At that point,

  Ingredients 2 tbsp honey 1 tbsp distilled white vinegar 500 g boneless skinless chicken breast 2 tbsp sliced green onions 2 tbsp lite soy sauce 1 tbsp extra virgin olive oil 1 tbsp cornstarch ¼ tsp ground cayenne pepper ¼ cup chicken broth 1 clove garlic 1 tsp grated ginger root 1 medium red bell pepper, cut into pieces Directions In a medium sized bowl, combine the soy sauce, vinegar, cornstarch, honey and red pepper. Set aside. Heat a large skillet over high heat. Add the olive oil and rotate the skillet until completely covered. Add the chicken, garlic and ginger root. Continue cooking for 6 minutes or until chicken is cooked throughout. Add the bell pepper pieces and continue cooking for an additional minute. Pour the broth mixture to the skillet. Cook and stir for 1 minute or until the

Roast dinners are a real family affair from prep to Sunday family roast. Preparation time: 20 minutes Cooking time: 50-60 Minutes plus rest time 15 minutes (add vegetables after 15 minutes, they will finish cooking while the roast is resting) Serves: 6 Ingredients: 2.2Lb leg of lamb, trimmed of all visible fat 2 large garlic cloves, sliced 8 sprigs oregano, each halved 2 tbsp pure honey 4 tsp Dijon mustard 2 tsp lemon juice To serve Suggested to serve along side steamed green beans Roasted Vegetable 3 potatoes 1 medium sweet potato (about 1lb) 2 medium parsnips (about 1lb) 2 medium carrots 1/2 medium butternut squash 3 teaspoons olive oil Pinch salt (optional) Freshly ground black pepper 4 sprigs rosemary, thyme or oregano, leaves removed from stems Method Preheat oven to 200ºC (400ºF). Place a rack in a roasting pan and add 1 cup water to the pan. Use a small sharp knife to cut slits all over the surface of the lamb. Poke the

Asian Salmon Broccoli Bake (Makes 4 servings) This 5 ingredient dish is filled with flavour to satisfy!   Ingredients 4 skin on fresh salmon fillets 1 head of broccoli cut up into florets juice of 1/2 lemon and other half of lemon quartered small bunch of spring onions (green onions) sliced 2 tbsp soy sauce Heat oven to 180C / 350F. In roasting pan arrange salmon filets leaving space between them. Wash and drain broccoli (do not dry). Arrange around the salmon. Pour lemon juice over broccoli and salmon and add lemon quarters to the pan. Top with half of the spring onions and drizzle with olive oil. Bake for 14 min. Remove from oven and drizzle soy over entire pan, then return pan to oven for 4 more minutes until cooked. Garnish with remaining onions and serve.   Health Tip: Pair this dish with a 1/2 cup of cooked quinoa or barley to