Recipesinfo@bowelcancernz.org.nz2024-06-15T16:31:58+12:00

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Easy, healthy and delicious recipes to help more Kiwis beat bowel cancer

Whether you’re living with bowel cancer, or you want to take measures to prevent it, eating a diet rich in fruit, vegetables, protein and other fibre is essential. Eating smaller, lighter meals can also help you feel more comfortable if you have bowel cancer.

That’s why Claire Turnbull, nutrition expert and Bowel Cancer NZ ambassador, has curated these deliciously good-for-you recipes. Trust us, they’re as tasty as they look … enjoy!

Claire Turnbull

Nutrition Expert and
Bowel Cancer NZ Ambassador

Loaded Pumpkin Chowder

This is a great winter warmer meal, packed with lots of nutrious veg. Perfect when you're in need of comfort food.

Smoothie recipe for bowel cancer prevention

Creamy Cherry Smoothie

Cherries beat inflammation, help you sleep and may aid in reducing blood glucose levels.

Vanilla Almond Hot Chocolate

Velvet smooth winter drink.

Go Green Smoothie

One serve of matcha can contain up to 137 times more potent antioxidant content than tea made from the green leaf!

Strawberry and Basil Bubbles

Try this alcohol-free alternative; inspired by the flavours of Summer!

Sushi recipe for bowel cancer prevention

Sushi Salad

Do you love sushi? Then you will love this salad version. So easy!

Lamb Salad recipe for bowel cancer prevention

Summer Lamb Salad

You can never have too many recipes that you can whip up in 15 minutes, and with garden salad vegetables being in season, the cost fits the budget!

Thai-style Prawn Salad with Crunchy Vegetables

Here is a delicious prawn salad that will accommodate your next BBQ or next meal quite nicely!

vegan burgers for bowel cancer prevention

Vegan Burger Patties

If you’re after a meat-free meal or trying to have more plant-based food in your diet, I found a delicious recipe for vegan burger patties that are easy to make and seriously YUM (yes, even for die-hard meat lovers!).

Broccoli salad recipe for bowel cancer prevention

Broccoli and Cranberry Salad

This really simple and tasty salad is made with raw broccoli so it keeps all its nutritional value along with all its crunchiness! Great on its own for a quick lunch or serve it as a side to salmon or chicken as a main meal.

Eastern Baked Eggs - Shakshuka

Delicious as an easy meat-free dinner, or save it up for a comforting weekend breakfast.

Apple Crisps

Apples are nutritious, red skinned Fuji and Red delicious apples contain the highest amount of antioxidants, quercetin, procyanidins, catechin, epicatechin, chlorogenic acid, phloridzin, all of which have an anti-cancer benefits.

Beetroot Carrot Salad

Full of healthy cell building folate and beta-carotene, this colourful summer salad is both healthy and tasty.

Turkish Bake

This is a twist on the traditional Turkish zucchini cake, it is high in protein, low in calories and flavoured with healthy herbs. Use up your vegetables for this tasty savoury dish.

Pasta Bake

A highly nutritious version of this family favourite - but so tasty even the kids will devour it.

Nutty Banana Pancakes

These pancakes pack a protein punch, they can be made as a snack or can be a main meal with either a savory or a sweet topping.

Red Velvet Smoothie

Honestly, I even surprised myself with this one! I was making a beetroot salad and had half a raw beetroot left over so decided to throw it in a blender and make it into a smoothie!

Summer Smoothies with Veges

Love smoothies? Aim to keep your smoothie to around one serving of fruit and add some veges in instead. I’ve got two totally tasty smoothie recipes with some surprise vege ingredients! Check them out here.

Roasted Pumpkin, Leek & Feta Tart

A must try! Roasted Pumpkin, Leek and Feta Tart. It has walnuts in the pastry for a bit of a delish twist. It's a great dish to whip up if you have guests coming for lunch.

Banana & Blueberry Gluten Free Muffins

Perfect for the lunch box or as a treat for afternoon tea.

Thai Chicken Lettuce Cups

A tasty and healthy summer lunch or dinner.

Vegan Chocolate Fudge

It’s true, a lower-sugar and vegan-friendly fudge recipe does exist! Best of all, it doesn’t require any fancy ingredients and will be enjoyed by adults and kids alike.

Spiralized Frittata

This is a twist on one of my favourite omelette recipes. A frittata is so simple to put together and ideal to whip up for a lunch for unexpected guests, to have on hand for lunch boxes or even a great option for a no-fuss dinner, made with what you

Delicious Daiquiri Mocktail

I made this drink recently when family came round for dinner as we had all decided it was to be an alcohol free evening, it was a total hit!!

Banana & Blueberry Ice Cream

Looking for a healthy sweet treat? With just TWO ingredients (and no added sugar) this deeeeelcious blueberry and banana all fruit ice-cream is perfect to cool you down on a warm day and…it’s super easy to make.

Loaded Pumpkin ChowderBrooke Fitness2024-06-15T19:48:31+12:00

This is a great winter warmer meal, packed with lots of nutrious veg. Perfect when you’re in need of comfort food.

Ingredients

200 g pumpkin puree or fresh mashed, peeled, boiled pumpkin

200 ml water

200 g pumpkin (fresh peeled, boiled and cut into chunks)

1 peeled julienned carrot

2 tbsp extra-virgin olive oil

1 precooked chicken breast

½ cup baby spinach finely chopped

1 tsp celery powder

½ tsp garlic powder

1 salt reduced chicken stock cube

1 bay leaf

salt and pepper to taste

Directions

Place olive oil into a large saucepan and heat gently add pureed pumpkin, celery powder, garlic powder, water and bay leaf and simmer for ten minutes

Shred chicken

Add shredded chicken, and pumpkin chunks to the saucepan and bring back to simmer for five to seven minutes

Add baby spinach and julienned carrot and cook for a further five minutes
Remove bay leaf season to taste

Serve with chunky sourdough white bread

Creamy Cherry SmoothieBrooke Fitness2024-06-15T19:51:00+12:00

Cherries beat inflammation, help you sleep and may aid in reducing blood glucose levels.

Ingredients

¼ ripe avocado

100 ml dark cherry juice

1 tsp hulled tahini

1 tsp lecithin granules

150 ml unsweetened oat milk

1 tbsp coconut crème

1 Maraschino cherry (optional to serve)

Directions

Add all ingredients and blend until smooth

Serve with a split maraschino cherry on the side of the glass

Vanilla Almond Hot ChocolateBrooke Fitness2024-06-15T19:52:47+12:00

Velvet smooth winter drink.

Ingredients

600 ml vanilla almond milk

30 g full fat coconut cream

60 g dark chocolate(make a few shavings for decoration and finely chop the rest)

1 tsp cocoa

stevia to sweeten

Directions

Add vanilla almond milk into a pan and heat to a medium heat stirring to blend well

Add chopped chocolate, cocoa powder and stevia to taste

When blended well pour into a pre heated cup and top with coconut cream and chocolate shavings

Go Green SmoothieBrooke Fitness2024-06-15T19:54:56+12:00

One serve of matcha can contain up to 137 times more potent antioxidant content than tea made from the green leaf!

Ingredients

1 tsp matcha powder

½ washed zucchini

250 ml unsweetened vanilla almond milk

10 baby spinach leaves (stalks removed leaving just the leaves)

4 mint leaves

stevia powder or maple syrup to sweeten

Directions

In a cup blend matcha powder with a little milk and mix it to a paste without lumps

Add a little more almond milk and transfer contents into a blender

Add zucchini, rest of the milk, baby spinach leaves, three mint leaves and a little of your sweetener

Blend until all ingredients are mixed thoroughly

Sweeten to taste

Serve with a mint leaf on the side

Strawberry and Basil BubblesClaire Turnbull2024-06-15T19:55:41+12:00

Try this alcohol-free alternative; inspired by the flavours of Summer!

Ingredients

Handful of Basil

Fresh Strawberries

Sparking water – I just use my Soda Stream

Ice (optional)

Directions

Simply combine your sparkling water with a sprig of basil, ice and one chopped strawberry per glass and viola. Yummo!

Sushi SaladClaire Turnbull2024-06-15T19:58:53+12:00

Do you love sushi? Then you will love this salad version. So easy!

Ingredients

1 cup short-grain brown rice

1 tbsp wasabi paste (optional)

2 tbsp reduced salt soy sauce

⅔ cup rice wine vinegar

½ tsp honey

1 English cucumber, diced into 1/4-inch chunks

1 capsicum diced

4 nori sheets, quartered and cut into 1/4-inch strips

1 large carrot, peeled and thinly sliced

200 g tuna/salmon/cooked chicken/tofu

1 avocado, peeled and sliced

4 cups baby spinach

1 cup shelled edamame beans (defrosted).– You can find these in the freezer section of the supermarket.

Directions

Cook the brown rice and cool. Alternatively, use pre-cooked rice.

In a small bowl, combine wasabi, soy sauce, vinegar and honey. Set aside.

In a large bowl, mix rice, cucumber, capsicum, nori, carrot and edamame beans.

Drizzle with dressing and stir to combine.

Fold in the tuna/chicken/tofu.

Divide spinach evenly among serving bowls or plates and top each with rice mixture and avocado.

Summer Lamb SaladMission Nutrition2024-06-15T20:06:15+12:00

You can never have too many recipes that you can whip up in 15 minutes, and with garden salad vegetables being in season, the cost fits the budget!

Ingredients

500 g Lamb (fat trimmed off) diced

3 tsp Moroccan spice mix

3 cups cooked or cooled brown rice, quinoa or couscous

2 cups Salad veggies of your choiceCapsicum, tomato, lettuce, baby spinach, grated carrot all work well.

Tzatziki dressing

½ cup cucumber, grated

1 tsp garlic, crushed

150 ml natural unsweetened yoghurt

Directions

Directions:

Combine salad vegetables in a large bowl.

Toss diced lamb with Moroccan seasoning mix.

In a small bowl combine all Tzatziki ingredients.

Cook lamb on BBQ or pan on high heat with cooking oil spray.

Serve meat over the salad ingredients and rice/quinoa or couscous, add a dollop of Tzatziki.

Thai-style Prawn Salad with Crunchy VegetablesClaire Turnbull2024-06-15T20:13:16+12:00

Here is a delicious prawn salad that will accommodate your next BBQ or next meal quite nicely!

Ingredients

Ingredients:

Oil – pump spray

500 g prawns (defrosted)

1 red capsicum – thinly sliced

1 yellow capsicum – thinly sliced

6 inches of cucumber – thinly sliced

2 large tomatoes cut into chunks

1 red onion – thinly sliced

2 handfuls of baby spinach

Dressing:

Juice of 2 limes

2 tbsp fish sauce

1 tbsp honey

2 crushed cloves garlic

Directions

Directions:

Firstly make the dressing by mixing all ingredients together – place to on side.

Place the sliced capsicums, cucumber, spinach, tomatoes and onion in to a large bowl and mix together.

Next, heat a wok with a few pumps of spray oil.

Add prawns to the wok for 2-3 minutes or until cooked through. Put the prawns straight into the bowl of salad veggies.

Pour over the dressing and serve on a large platter.

Vegan Burger PattiesClaire Turnbull2024-06-15T20:16:04+12:00

If you’re after a meat-free meal or trying to have more plant-based food in your diet, I found a delicious recipe for vegan burger patties that are easy to make and seriously YUM (yes, even for die-hard meat lovers!).

Ingredients

400 g tin of chickpeas

1 ½ cups of frozen corn (defrosted)

½ bunch of fresh coriander or parsley

½ tsp paprika

½ tsp ground coriander

½ tsp ground cumin

1 lemon – zest (optional)

3 tbsp plain flour (or cornflour) (extra for dusting)

2 tbsp oil for cooking

Optional – handful of fresh coriander or parsley

Directions

Drain chickpeas and add to food processor with sweetcorn and fresh coriander or parsley. Add spices, lemon zest and season with salt and pepper. Pulse until combined but not entirely smooth. Add up to 3 tbsp of flour to thicken the mixture if needed.

Dust surface with flour and shape mixture into patties of desired size (around 1 cm thick). Leave in fridge for around 30 minutes for the patties to firm up.

Heat oil in a fry pan over medium heat. Cook the patties for around 10 minutes, or until golden and cooked through.

Create your burger, or your salad plate, with your favourite burger ingredients, and enjoy!

Broccoli and Cranberry SaladClaire Turnbull2024-06-15T20:18:10+12:00

This really simple and tasty salad is made with raw broccoli so it keeps all its nutritional value along with all its crunchiness! Great on its own for a quick lunch or serve it as a side to salmon or chicken as a main meal.

Ingredients

2 heads of broccoli finely chopped

1 ½ cups seeds, toasted

1 ½ cups cranberries

Juice of 1/2 lemon

4 tbsp mayo

½ red onion, sliced

Directions

In a mixing bowl whisk up the mayo and lemon juice.

Add all the remaining ingredients in a bowl and mix together

Cover with cling film and put in the fridge to marinate for a couple of hours or even better, overnight

Serve!

Eastern Baked Eggs – ShakshukaBrooke Fitness2024-06-15T20:23:48+12:00

Delicious as an easy meat-free dinner, or save it up for a comforting weekend breakfast.

Ingredients

100 g (drained) tinned/jar red pepper (chopped finely)

800 g (2 tins) diced cooked tomatoes blended (ostomates will need to strain tomatoes to remove pips)

2 tbsp tomato paste

1 *garlic clove (finely minced)

½ *brown onion (finely minced)

1 ½ tsp paprika (or sumach)

1 tsp cumin

¼ tsp stevia powder

salt and pepper to taste

olive oil spray

6 free range eggs

1 tbsp freshly chopped parsley

Directions

Spray with olive oil

Add fresh onion and garlic cook until soft

Add tomatoes, red pepper and tomato paste blend well

Add spices and stevia and mix into the sauce

Salt and pepper to taste

Turn heat down to low heat

Crack eggs on top of the sauce leaving space between them

Place a lid on the pot and simmer the pan for 10-15 minutes until the eggs are the way you like them (best served slightly soft)

Scoop sauce and eggs into ceramic dishes with the egg on top of the sauce, and serve immediately with a sprinkle of fresh parsley and soft white Turkish bread

Apple CrispsBrooke Fitness2024-06-15T20:25:31+12:00

Apples are nutritious, red skinned Fuji and Red delicious apples contain the highest amount of antioxidants, quercetin, procyanidins, catechin, epicatechin, chlorogenic acid, phloridzin, all of which have an anti-cancer benefits.

Ingredients

4 red skinned apples (peeled and cored)

coconut oil spray

cinnamon (optional)

Directions

Preheat the oven to 140C fan forced

Slice the apples very thinly through the core to get really thin slices

Line a baking tin with baking paper and spray with coconut oil

Place the apple slices on the tray do not overlap, spray with coconut oil, if they overlap place extra in separate tray

Bake for 40 minutes until the slices are crispy
(If you need two trays, at 20minutes into baking swap bottom tray to top tray to ensure equal cooking )

Sprinkle with cinnamon

Beetroot Carrot SaladBrooke Fitness2024-06-15T20:28:22+12:00

Full of healthy cell building folate and beta-carotene, this colourful summer salad is both healthy and tasty.

Ingredients

3 golden beetroots (peeled) or 3 large carrots (skin left on) or mixture of both

500 g haloumi (thickly sliced)

1 tsp fresh oregano leaves

100 ml maple syrup

50 ml fresh lemon juice

50 g spinach leaves

200 g hulled tahini

100 g crispy noodles

2 tbsp extra virgin olive oil

Directions

Preheat the oven for 10 minutes at 180C. Wrap the beetroot and/or carrots in foil and place in the oven for 40 minutes or until cooked through. Put aside to cool then cut into wedges.

In a saucepan, heat olive oil to a medium heat and brown the haloumi on both sides.

Turn the heat down and add the maple syrup, lemon juice and oregano and stir through.

Place a tablespoon of hulled tahini on each serving plate and a few baby spinach leaves on top, then add the haloumi and the beetroot/carrot wedges.

Sprinkle with crispy noodles and top with left over juice.

Turkish BakeBrooke Fitness2024-06-15T20:31:59+12:00

This is a twist on the traditional Turkish zucchini cake, it is high in protein, low in calories and flavoured with healthy herbs. Use up your vegetables for this tasty savoury dish.

Ingredients

250 g grated zucchini ( let the zucchini settle on paper towels to drain excess moisture for 10 minutes, squeeze it a little more to get out the rest of the moisture and then use it)

¼ cup chives (finely chopped)

½ tsp garlic powder

¼ cup fresh dill (chopped)

1 tsp coriander powder

1 tsp baking powder

60 g white flour

120 g feta cheese crumbled (or vegan feta)

3 eggs or ORGRAN ® vegan easy egg made to specification

25 ml extra virgin olive oil

salt and pepper to taste

Directions

Preheat the oven to 180C fan forced

Grease and line a baking loaf tin with baking paper. In a large bowl mix the chives, zucchini, baking powder, flour, crumbled feta, olive oil, coriander powder, dill herb, and garlic powder and mix thoroughly. Whisk eggs (or egg substitute) and combine evenly with the mixture.

Place in the loaf tin and bake for 30 minutes.

Remove from oven to check if there is still some moisture in the middle of the loaf by pressing down on the loaf.

Return to oven for a further 23-27 minutes or until the mixture is set.

Let the loaf stand in the pan for 10 minutes before serving.

Serve with lemon wedges, extra dill and mint, Turkish bread and yogurt if desired.

Pasta BakeBrooke Fitness2024-06-15T20:34:37+12:00

A highly nutritious version of this family favourite – but so tasty even the kids will devour it.

Ingredients

500 g peeled pumpkin or sweet potato cut into chunks

200 g tinned asparagus cut into chunks

400 g pasta

50 g white bread broken up into crumbs

2 tbsp oil (preferably olive oil)

400 ml vegetable or chicken stock

150 g grated cheese

1 tsp mixed herbs

Directions

Preheat the oven to 220C (fan forced)

Place the pumpkin/sweet potato in a baking dish and drizzle with one tablespoon of olive oil and roast until the vegetables soft and golden

At the same time boil the pasta until al dente and drain

In a bowl add breadcrumbs, stock, and the rest of the olive oil, mix until breadcrumbs dissolve then add asparagus, pumpkin, mixed herbs, add pasta and mix 100 grams of the cheese through

Place in a baking dish and heat through for 30 minutes finish off with the last 50 grams of cheese on top of the dish for 10 minutes until melted

Serve with salad or steamed greens

Nutty Banana PancakesBrooke Fitness2024-06-15T20:38:13+12:00

These pancakes pack a protein punch, they can be made as a snack or can be a main meal with either a savory or a sweet topping.

Ingredients

Topping

4 tbsp smooth peanut butter

2 peeled sliced banana – could also try this with some seasonal deseeded mangosteen or ripe persimmon(30 grams for low fibre – if using mangosteen or persimmon leave out peanut butter suggestion)

Real maple syrup to serve

Pancakes

349 g firm silken tofu

400 ml milk of your choice (nice with almond)

4 tbsp grapeseed oil

1 tbsp organic vanilla extract

250 g Orgran® gluten free flour

2 tsp cinnamon powder (or mixed spice)

1 tbsp baking powder

4 tbsp demerara sugar

Directions

In a deep bowl blend tofu, vanilla and cinnamon or mixed spice, and half the milk mix until a smooth custard consistency with a stick blender, make sure the sugar isn’t lumpy add to the mixture with the rest of the milk

Put the flour and baking powder in another bowl and make a well in the middle of the dry mix and pour in the wet mix and blend until completely smooth

Medium heat a fry pan use two teaspoons of oil

Using a soup ladle, pour the batter into the oiled fry pan making three pancakes cook for about 2 minutes

Use a flat spatula to flip the pancakes to the other side cook for a further two minutes

Repeat oil and batter until all batter is used

Spread peanut butter on the top of the pancakes

Serve warm with sliced banana and top with maple syrup

Red Velvet SmoothieClaire Turnbull2024-06-15T20:40:57+12:00

Honestly, I even surprised myself with this one! I was making a beetroot salad and had half a raw beetroot left over so decided to throw it in a blender and make it into a smoothie!

Ingredients

1 raw beetroot chopped or pre cooked

1 small or 1/2 ripe banana

1 tbsp cocoa (I love Equagold Dutch cocoa)

½ tsp vanilla extract

½ cup frozen berries

1 cup milk

Directions

Blitz together in a blender or food processor and enjoy!!

Summer Smoothies with VegesClaire Turnbull2024-06-15T20:44:05+12:00

Love smoothies? Aim to keep your smoothie to around one serving of fruit and add some veges in instead. I’ve got two totally tasty smoothie recipes with some surprise vege ingredients! Check them out here.

Ingredients

Bright Berries Goodness

¾ cup frozen berries

⅓ ripe banana (frozen or fresh)

½ cup cooked and cooled cauliflower

1 tbsp cashew nuts

1 cup milk of your choice

Great Greens

1 cup spinach

¼ avocado

½ banana (frozen)

1 tbsp pumpkin seeds

1 tsp chia seeds

1 cup milk of your choice

Directions

Blend all ingredients for your chosen smoothie in a food processor or blender.

Serve in a tall glass or bottle.

Roasted Pumpkin, Leek & Feta TartClaire Turnbull2024-06-15T20:48:30+12:00

A must try! Roasted Pumpkin, Leek and Feta Tart. It has walnuts in the pastry for a bit of a delish twist. It’s a great dish to whip up if you have guests coming for lunch.

Ingredients

350 g pumpkin, peeled

⅛ tsp ground nutmeg

½ leek, cut lengthways and washed

6 Chinese leeks (garlic chive), cut lengthways and washed

1 tbsp butter

2 tbsp parsley, chopped

2 tbsp thyme, chopped

80 g feta cheese, crumbled

10 cherry tomatoes, halved

4 medium size eggs

⅔ cup light cream (or half cream and half lite milk)

200 g mixed salad greens to serve

Pastry

70 g walnuts

1 ½ cups plain flour

1 tsp baking powder

50 g butter

½ cup cold water

Directions

Preheat oven to 200 degree C. Cut pumpkin into 1cm cubes, place on lined baking tray and sprinkle with nutmeg. Bake for 20 minutes, until softened. Remove from oven and set aside to cool slightly.

While pumpkin is cooking, cut leek and Chinese leeks into thin slices and place in a small frying pan. Add butter and sauté on a low heat for 8-10 minutes, until softened. Set aside to cool slightly.

Place walnuts into a small food processor and pulse until finely ground. Add flour, baking powder and butter and pulse until mix resembles fine breadcrumbs. Remove from processor and place into a medium sized bowl. Add cold water and mix gently with a knife. Do not over mix as this will make your pastry tough.

Grease a metal tart dish (12cm wide by 28cm long) with a little butter or oil. Press pastry into dish, working it up the sides, allowing it to be slightly higher at the top of the dish (as pastry may shrink slightly during cooking). Once pastry is evenly pressed into pan, place cooked leeks into base. Top with cooked pumpkin, parsley, thyme and feta. Place cherry tomatoes evenly over top of tart.

Whisk egg and cream together and pour mixture over tart evenly. Sprinkle with freshly ground black pepper. Place tart back into the oven to cook for 30-35 minutes, until golden brown and egg mixture is set. Remove from oven and allow it to cool slightly, before cutting into four pieces. Serve with mixed salad greens.

Banana & Blueberry Gluten Free MuffinsClaire Turnbull2024-06-15T20:52:08+12:00

Perfect for the lunch box or as a treat for afternoon tea.

Ingredients

1 cup brown rice flour

1 cup tapioca flour

½ cup ground almonds

½ cup sugar

1 tsp baking soda

½ cup milk

2 eggs, whisked

75 g butter, melted

½ cup plain yoghurt

2 bananas, mashed

¾ cup blueberries (frozen are fine).

Directions

Preheat oven to 200*C.

Sift flours, ground almonds and sugar into a bowl.

Dissolve baking soda in milk, and combine with eggs and melted butter.

Pour milk mixture, yoghurt and bananas into the bowl and gently mix until just combined. Add blueberries and fold to mix through.

Spoon mixture into a greased 12-muffin tin and bake for 15 minutes or until golden. Store in an air-tight container for up to a week or alternatively wrap and freeze individually.

Thai Chicken Lettuce CupsClaire Turnbull2024-06-15T20:55:34+12:00

A tasty and healthy summer lunch or dinner.

Ingredients

1 tbsp sesame oil

2 free range chicken breasts, diced

1 can chickpeas, drained

1 onion, finely diced

1 tsp each crushed garlic and ginger

1 red chilli finely diced (adjust depending on how hot you like it)

Juice and zest of 1 lime or lemon

1 tsp brown sugar or honey

1 tbsp salt-reduced soy sauce

2 carrots, grated

1 red capsicum, finely sliced

1 cos or iceberg lettuce

½ cup peanuts

¼ cup sesame seeds

1 tsp honey

Large handful of coriander, chopped

Directions

Heat oil in a frying pan on high and add the onion, garlic, ginger and chilli – cook for a couple minutes. Add the chicken and cook for 5-6 minutes or until the juices run clear.

Add the chickpeas, lime juice and zest, sugar/honey and soy sauce. Cook for a further few minutes and set aside.

In a small non-stick frying pan add the nuts and 1 teaspoon honey and cook on a medium heat for 2-3 minutes until the nuts are crunchy and sticky. Remove from heat and allow to cool.

Use the lettuce leaves to wrap the chicken mix with carrot and capsicum and top with nuts, coriander and more lime.

Vegan Chocolate FudgeClaire Turnbull2024-06-15T20:57:31+12:00

It’s true, a lower-sugar and vegan-friendly fudge recipe does exist! Best of all, it doesn’t require any fancy ingredients and will be enjoyed by adults and kids alike.

Ingredients

100 g desiccated coconut

1 tbsp peanut or almond butter

1 large ripe banana (or 2 small ones)

¼ cup cocoa

3 tbsp maple syrup

2 tsp vanilla extract

Directions

Blend coconut in a food processor, until it starts to turn into a smooth paste/butter. This can take a good few minutes.

Add the remaining ingredients and blend until smooth.

Turn the mixture out into a small baking tray lined with non-stick paper.

Put into the refrigerator until well chilled.

Cut into pieces and enjoy!

Spiralized FrittataClaire Turnbull2024-06-15T20:59:27+12:00

This is a twist on one of my favourite omelette recipes. A frittata is so simple to put together and ideal to whip up for a lunch for unexpected guests, to have on hand for lunch boxes or even a great option for a no-fuss dinner, made with what you have at hand in the fridge.

Ingredients

3 large courgettes, spiralised (Remove excess moisture with a paper towel)

Zest of 1 large lemon (or 2 small)

8 free range eggs

70 g feta, cubed

A handful of mint, finely chopped

Salt and pepper to season

⅓ cup grated cheese

Directions

Beat the eggs in a bowl, then combine with towel-dried spiralised courgette, feta, lemon zest, mint, salt and pepper. Transfer to a greased, non-stick 20cm round dish.

Add a third of a cup of grated cheese on top.

Bake in the oven for around 45 mins (or until egg is set) at 180 degrees.

Serve with your choice of salad and chutney.

Delicious Daiquiri MocktailClaire Turnbull2024-06-15T21:01:11+12:00

I made this drink recently when family came round for dinner as we had all decided it was to be an alcohol free evening, it was a total hit!!

Ingredients

2 peaches or 1 cup of canned peaches

¾ cup frozen raspberries

1 Bottle of sparkling water

Directions

Blend all the fruit in a blender or food processor

Take 2tbsp of the fruit mixture, put into a glass

Top up with sparkling water

Serve with ice, extra peach slices and a few raspberries plus a sprig of mint.

Banana & Blueberry Ice CreamClaire Turnbull2024-06-15T21:04:02+12:00

Looking for a healthy sweet treat? With just TWO ingredients (and no added sugar) this deeeeelcious blueberry and banana all fruit ice-cream is perfect to cool you down on a warm day and…it’s super easy to make.

Ingredients

1 frozen banana

½ cup frozen blueberries

Directions

Remove banana(s) and blueberries from the freezer and leave for 10 minutes to thaw slightly.

With a sharp knife slice up the banana(s).

Add the chopped banana and blueberries to the food processor, (I use my Kenwood) and blend until smooth.

Serve immediately.