Main Meals

Chicken Satay Asian Salad – Serves 4

4 skinless chicken breasts

2 TBS olive oil

2 tsp each minced garlic and ginger

1 tsp turmeric powder

3 TBS organic sugar free peanut butter

1 tsp honey / 1 tsp xylitol

2 TBS light soy sauce and 2 TBS water

1 TBS fish sauce

2 cups chopped purple cabbage

2 cups baby spinach

1 cup grated carrot

1 cup cubed cucumber

½ a cup chopped coriander

Fresh lime juice

Sesame seeds to garnish

Fry 4 chopped chicken breasts in a little olive oil with garlic, ginger and turmeric until cooked then add soy sauce, water, fish sauce, peanut butter and honey and cook for a few more minutes. Make a salad by finely chopping purple cabbage, baby spinach, grated carrots, cucumber and chopped coriander. Add chicken and sauce to salad. Drizzle with fresh lime juice and sprinkle sesame seeds onto the chicken.

© Carly Seager

Ostrich Mince Zucchini Pasta – Serves 4

1 TBS olive oil

1 red onion, diced

1 TBS fresh garlic, minced

½ cup celery, chopped

1 cup carrot, grated

1 cup mushrooms, sliced

400-500g organic ostrich mince

1 tin of chopped tomatoes and ½ a cup tomato puree

1 cup vegetable stock

1 TBS Worcestershire sauce

1 bay leaf and 2 TBS chopped fresh thyme

1 TBS Italian herbs, dried

6 cups spiralized zucchini

120g mozzarella, grated

Heat the olive oil in a non-stick pan on medium heat and fry onion, garlic, celery and carrots for 5 mins. Add mince and cook for 5 more mins breaking up lumps as you go, add mushrooms and fry for 2 more mins then add tomato ingredients, stock, sauce and herbs. Simmer for 20 minutes – season with salt and pepper. Toss spiralized baby marrow through the sauce and serve topped with grated mozzarella.

© Carly Seager

Coconut Lentil Fish Curry – Serves 4

1 TBS olive oil

1 TBS Green curry paste

1 onion, diced

2 cloves garlic, minced

1 TBS ginger, minced

1 tin drained and rinsed brown lentils

1 cup cherry tomatoes

2 cups baby spinach

1 tin light coconut milk

4 palm sized fish fillets of choice (kingclip/hake/salmon)

Salt, pepper and fresh coriander to garnish.

Use a large pan or wok to fry the onion, garlic, ginger and green curry paste in a little olive oil until onions are translucent. Add 1 tin of drained and rinsed lentils, 1 cup of cherry tomatoes and 2 cups baby spinach and 1/2 tin of light coconut milk. Place 4 fresh fish fillets on top of the mixture and allow to steam through with lid/tinfoil until cooked – about 10 minutes) Serve steamed with green beans drizzled with lemon juice, garlic salt and pepper.

© Carly Seager

Ginger Salmon Stir fry – Serves 4

1 TBS sesame oil

2 TBS ginger, minced and 2 TBS garlic, minced

1 small chilli, seeds removed and minced (optional)

4 salmon fillets cut into large chunks

2 cups sugar snap peas

2 cups mixed red and yellow pepper sliced

2 cups grated or spiralized carrot

1/2 a cup chopped scallion (small onion)

2 TBS soy sauce/ tamari

2 TBS rice vinegar

1 TBS honey

4 TBS dry roasted sesame seeds, chopped

Season salmon with salt and black pepper, heat sesame oil in a large wok on medium heat and fry onion, garlic, chilli and ginger until soft, add salmon and cook until browned (2 minutes per side) add veggies and cook until tender but not mushy, add water and stir often to prevent sticking. Finally add vinegar and soy sauce, cover wok and steam for 5 mins. Serve with quinoa or extra veg and top with cashews (1 TBS per portion)

© Carly Seager

Gut Friendly Vegetable Curry

½ a cup of leeks, finely chopped

1 TBS garlic infused olive oil

1 heaped TBS curry powder of choice (make sure it does not contain any garlic or onion powder)

1 TBS ginger; finely chopped

2 carrots; grated

2 cups baby marrows; roughly chopped

2 cups red/ yellow peppers; roughly chopped

2 cups baby spinach; rinsed

1 tin of lite coconut milk or 1 tin of chopped tomatoes

1 tin of lentils/ chickpeas/ butter beans; well rinsed under cold water

1 tsp brown sugar

Fresh Coriander

Cooked brown rice/ quinoa

2-3 TBS lactose free plain yoghurtFry leeks and ginger in garlic infused olive oil until soft and translucent.

Add curry powder and any other herbs/ spices of choice and fry until aromatic.

Add peppers, carrots and baby marrow and a splash of water if vegetables are sticking to the pot. Stir and cook until slightly soft.

Add coconut milk/ tomatoes and bring heat down to a simmer

Add tin of legumes, sugar and spinach and simmer for 5 minutes

Serve with ½ a cup of cooked brown / wild rice or quinoa per portion, 1 TBS lactose free yoghurt and garnish with freshly chopped coriander.

© Carly Seager