Spaghetti bolognaise

Serves 4



2 tbsp olive oil

500 g extra lean beef mince

1 carrot

1 zucchini

1 bottle (500 mL)  pasta sauce

1/2 packet (250g) spaghetti

Parmesan cheese



Add olive oil to a non-stick pan, coat surface, heat pan to medium heat

Add mince to pan, cook, breaking up lumps

Peel and grate carrot, grate zucchini

Put hot water in a large pot, add a pinch of salt, bring to the boil

When mince is cooked, spread carrot and zucchini evenly over top of mince then stir to mix

Add pasta sauce to pan, stir to mix

Allow mince to simmer while spaghetti is cooking

Add spaghetti to pot and cook for time stated on packet

Drain spaghetti in a colander

Spoon spaghetti into bowls, top with mince

Sprinkle Parmesan cheese on top



Chicken fried rice

Serves 4

IMG_1494 Chicken fried rice


1 1/2 cups of Basmati rice

200 g cooked chicken

3 carrots

3 sticks of celery

1 chicken or vegetable stock cube

Soy sauce



Put hot water in a large pot, add a pinch of salt, bring to the boil

Add rice, cook by boiling for 12 mins

Add olive oil to a flat non-stick pan, coat surface, heat pan to medium heat

Peel and finely dice carrot, cook in pan until soft

Finely dice celery, add to carrot in pan, cook until soft

Crumble stock cube in a mug, add ¼ cup boiling water, stir to dissolve

Tip rice into a colander, pour boiling water through it and drain

Cut chicken finely, add to pan

Tip stock cube and water into pan, stir until absorbed

Add rice to pan, pour soy sauce over evenly (about 2 tbsp)

Cook for 3-5 mins, turning continually



Chicken, carrot and zucchini meatballs

Serves 4

IMG_1240 Chicken, carrot and zucchini meatballs


2 tbsps olive oil

1 1/4 cup of bread crumbs

1 small carrot

1 small zucchini

½ cup finely shredded fresh coriander, or 1 tsp dried coriander leaves

500 g chicken mince



Add olive oil to a flat non-stick pan, coat surface, heat pan to medium heat

Put bread crumbs in a large bowl

Peel and grate carrot, add to bowl

Grate zucchini, add to bowl

Add coriander to bowl

Add mince, combine

Divide mixture into 4 equal balls, then each ball into 2, then each ball into 2 (total 16)

Cook meatballs at medium heat until cooked through


Serving suggestions

Dip in sweet chilli sauce

Serve with shredded iceberg lettuce and sliced baby cucumber



Baked vegetables



4 tbsps olive oil

4 medium potatoes

1 large sweet potato

1 cut piece of pumpkin (enough for 4 people)

4 large carrots



Preheat oven to 180 oC

Put 2 tbsps live oil in a large rectangular baking dish

Peel vegetables and cut into chunks (2-3 cm cubes)

(peel sweet potato last as it will discolour quickly)

Put vegetables in baking dish, drizzle with rest of olive oil, stir to coat

Bake for 45 mins – 1 h 30 mins (average 1 h), depending on size of vegetables

Insert thin sharp knife or skewer into a few vegetables to check if cooked

Sweet potato and carrot soup

Serves 4

Sweet Potato Carrot Soup IMG_2829


2 tbsps of olive oil

1/2 brown onion

1 kg sweet potato

2 large carrots

5 cups of vegetable stock (made with powder or cubes)

10-15 large basil leaves



Add olive oil to a large pot, heat pot to medium heat

Cook onion until softened (about 3 minutes)

Add sweet potato, carrot and stock. Bring to the boil.

Reduce heat to low. Simmer soup for 25 minutes or until vegetables are very soft.

Turn off heat. Allow soup to cool for 5 minutes.

Cut basil into thin strips; add to soup.

Blend soup with a stick blender until it is smooth.



Chicken and pineapple salad

Serves 3



1 iceberg, butter or coral lettuce or one bag washed lettuce leaves

1 large carrot

300 g cooked chicken breast (2)

1/4 fresh pineapple, cut into 1.5 cm cubes

3 celery stalks


1/4 cup crumbled walnuts



Put walnuts in oven to toast

Wash lettuce leaves, dry and put on plates

Peel carrot, make strips and scatter over leaves

Dice chicken and put in bowl

Peel and dice pineapple and put in bowl

Slice celery and put in bowl

Add mayonnaise and stir to coat

Put chicken, pineapple and celery mixture on top of lettuce and carrots

Sprinkle toasted walnuts on top