Posts Tagged Lunch

Pan Grilled Chicken Breast on Rocket & Spinach

Chicken Breast, sautéed onions on rocket















Free range organic chicken breasts x 2

1/2 medium sliced red onion

1-2 cloves garlic

Baby spinach and/or rocket

Salt, pepper and paprika

Olive oil (or coconut oil for a higher smoking point)


Heat pan to medium high heat, add olive oil/coconut oil, add chicken breasts, sear on both sides then add sliced red onions and garlic.  Once onions are wilted, lower  heat to medium low.  Cook chicken breasts for a total of 8 minutes per side or until juices run clear (be careful not to overcook! it makes a big difference to taste).  Serve on a bed of spinach and rocket.

Simple, fast, high protein and tastes great.  Enjoy!

Top Tip: If you cant find organic greenery, soak spinach in a bowl for 10 mins with a capful of cider vinegar to help clean off pesticide residue,  then dry in salad spinner.


Hearty Bean Chilli
















1 bag of black beans or 3 cans of black beans (w/ juice) – Other beans you can use are (pinto, pink or red beans).

1 red or yellow onion, diced

2 red bell peppers (or any colour you prefer), chopped

1 can of chopped tomatoes with juice (or fresh chopped tomato)

2 carrots, chopped

Fresh coriander or parsley, roughly chopped

Fresh ground pepper & sea salt to taste.

Ground Cumin, to taste

Chile Powder, to taste (about 1-2 Tbsp)

Paprika, to taste (but the more the merrier)

1 avocado, sliced (if in season)

To cook beans: Rinse beans with cool water, sift through to discard any rocks or bad beans.  Place beans in a pot with 1 whole garlic clove, 1-2 bay leaves and cover with water.  Bring beans to a boil over medium-high heat, once boiling, add more water to ensure beans are fully submerged and place on simmer for 1.5-2 hours, stirring occassionally (or until beans are cooked through). Add more water throughout cooking to ensure beans are always covered.  Add sea salt to taste.

Making the chilli:

Place the carrots and onion in a soup pot and saute with 1-2 Tbsp. of extra virgin olive oil until soft.

Add the bell pepper and saute for a further 1-2 min.

Add the cumin, chilli pepper & paprika and stir.

Add the cooked or canned beans with their juice.

Add the canned or fresh chopped tomatoes, with their juice.

Add Sea Salt & fresh cracked pepper, to taste.

Give it a stir and let simmer for 10-15min, to allow all the flavours to combine.

Once cooking is complete, turn off heat & add the fresh chopped herbs – give it a stir.  This chilli can be frozen and is great for leftovers, piping hot, or at room temperature.

Serving Suggestions:

Weeks 1-3: Serve in a bowl with fresh spinach or rocket leaves & top with sliced avocado.  If you want a more hearty chilli, add cooked ORGANIC/FREE-RANGE chicken (diced or shredded).  This can be great combined with a sunny-side up or poached egg for breakfast too.

Weeks 4+: Add cooked GRASS-FED, ORGANIC mince meat & a dollop of ORGANIC PLAIN, FULL FAT yogurt (what your genes will understand).


Grilled Seafood Salad

Salt & Pepper Squid w/ Seared Tuna Steak One very delicious and nutritious  high protein meal in 15 minutes Prep time: 5 mins Cook Time:  5-6 mins for squid, 4-5 mins for tuna Serves: 2-3 Ingredients:  Squid & tuna should be just at room temperature before you start cooking, not cold! Squid Tuna (both bought […]