Basic Vegetarian Chilli
Quick Veggi chilli that you can cook in 30 mins and freeze batches
Servings: 6
Ingredients
- 1 tsp Coconut oil
- 2 Small White Onions
- 1 Large Green or yellow pepper
- 3 tbsp Mild Chilli powder
- 2 tsp Oregano
- 2 tsp Cumin
- 4 Cloves Garlic Chopped up or minced
- 2 cans Mixed beans
- 2 Cubes Vegetable stock Made as per instruction on pack
Instructions
- In a large cooking pot heat the coconut oil up.
- Add onion and peppers and cook until they have softened, add water when needed so they don't dry up. This is for around 4 mins.
- Add the chilli powder, oregano, cumin, garlic and cook for a further 1 min.
- Add beans, tomatoes, and vegetable stock. This will need to be brought to a boil over medium heat.
- Then reduce the heat and let it simmer for 20 minutes or until tomatoes break down and are slightly thicker
Notes
Serve over brown rice or pasta or sweet potato. If you want to keep the carbs low have it over a bed of cooked cauliflower.
Chilli Con Carne
This is one of my favourite, got a little spice and the beans really bring out the flavours
Servings: 4
Ingredients
- 1 tsp Coconut oil
- 1 Med While Onion
- 2 cloves Garlic Chopped or minced
- 400 grams Minced beef, chicken, turkey or Soya
- 1 tbsp Mild Chilli
- 1 Beef or chicken stock cube Made per instructions on pack
- 2 400g Cans Red Kidney Beans
Instructions
- Heat pot with coconut oil and fry the onion and the garlic for 2 mins.
- Add mince and mix with onion and garlic, cook for 5-6 minutes, or until there are no raw bits of meat.
- Add the chilli, tomatoes, stock and dried mixed herbs. Stir to mix well and bring to a simmer.
- Pour in the kidney beans with water and simmer for 25 minutes, or until thickens.
Notes
Serve over brown rice or pasta or sweet potato. If you want to keep the carbs low have it over a bed of cooked cauliflower. I also add a tablespoon of natural yoghurt on top and season with Himalayan pink salt and pepper
Basic Mince
This is the basic form of the mince but you can throw in some chilli to add a little spice
Servings: 4
Ingredients
- 1 tsp Coconut Oil
- 1 Med White Onion
- 1 clove Garlic Minced or chopped
- 400 grams Mince beef, chicken, turkey or soya
- 1 400g Tinned chopped tomatoes
- 1 tpsp Mixes dried herbs
- 1 Beef or Vegetable Cube Made to instructions on the pack
Instructions
- Heat coconut oil in pot
- Add onion and garlic and cook for a few mins or until onion softens.
- Add mince to the pot and cook for another 5 mins
- Add mixed herbs, tinned tomatoes and prepared stock to the pot.
- Bring to a boil and then turned down the heat and let simmer for 15 – 20 mins
Notes
Serve over brown rice or pasta or sweet potato. If you want to keep the carbs low have it over a bed of cooked cauliflower.
Thai Curry
This is a quick and easy recipe, not too complicated but tasty. I usually cook a batch and freeze it as one of my prep meals for through the week. This is the one time I use a pre-made Thai paste and I make sure the ingredients are minimal.
Servings: 6
Ingredients
- 2 tbsp Coconut oil
- 1 Medium White onion
- 3 tbsp Thai green paste
- 6 Chicken or Soya fillets
- 1 can Coconut milk
- 1 cube Chicken or vegetable stock Prepare as per instructions on the pack
- 1 tbsp Thai fish sauce
- 150 grams Frozen Edamame Beans
- 150 grams Frozen or Fresh Green beans
- 150 grams Frozen or Fresh Cauliflower
Instructions
- Heat coconut oil in a wok or large pan. Add the chopped onion and fry for a few minutes.
- Add the Thai paste and leave it to cook for another few minutes
- Add the chopped fillets of chicken to the pan, cook and keep turning over the chicken pieces for a few minutes
- Add the prepared chicken or vegetable stock (as per pack instructions) and the fish sauce to the pan. Let cook for a few minutes
- Add the edamame and green beans, as well as the cauliflower.
- Turn down the heat and let simmer for 20 minutes and it is ready to serve
Notes
This curry is amazing on its own or over brown rice or noodles. If you want to keep the carbs low have it over a bed of cooked cauliflower.
Indian Curry
Quick, easy and simple meal that is tasty and healthy
Servings: 6
Ingredients
- 2 tbsp coconut oil
- 1 Medium White onion
- 2 Cloves Garlic chopped up
- 1 tsp Dried Ginger
- 6 Chicken or Soya Fillets
- 2 tbsp Mild Curry powder
- 1 cube Vegetable or Chicken stock Made to instructions on pack
- 150 grams fresh or frozen Green beans
- 150 grams fresh or frozen Cauliflower
Instructions
- Heat coconut oil in a wok or large pan. Add the chopped onion and garlic, and fry for a few minutes.
- Add the curry powder and leave it to cook for another few minutes
- Add the chopped fillets of chicken to the pan, cook and keep turning over the chicken pieces for a few minutes
- Add the prepared chicken or vegetable stock (as per pack instructions). Let cook for a few minutes.
- Add the green beans and cauliflower.
- Turn down the heat and let simmer for 20 minutes and it is ready to serve
Notes
This curry is amazing on its own or over brown rice. If you want to keep the carbs low have it over a bed of cooked cauliflower.
Basic Stirfry
This is something that can be thrown together and ready in 30 mins. Swop up what you want to put in this. I also like to substitute bean sprouts, red peppers and green beans. Really depends on what I have in the fridge. Be creative and enjoy.
Servings: 1 Serving
Ingredients
- 1 tbsp Coconut Oil
- 1 Chicken Fillet or Firm Tofu
- 1/4 Red Cabbage
- 100 grams fresh or frozen broccoli
- 100 grams frozen Edamame Beans
- 2 tbsp Soya Sauce
Instructions
- Heat coconut oil in a wok or large pan on medium heat. Add the chopped chicken and cook for 10 mins, constantly turning so that it cooks right through.
- Add the red cabbage and cook for a further 5 mins, stirring so that the cabbage softens a bit.
- Add the edamame and broccoli and cook for another 8 mins,
- Add the soya sauce and cook for another 2 mins. It is then ready to serve
Notes
This curry is amazing on its own or over brown rice or noodles.
Butternut Soup
This is my favourite homemade soup a bit of sweet and spicy in a soup. It is really quick to make and can be frozen as one of your prep meals.
Servings: 6 Servings
Ingredients
- 2 tbsp Coconut oil
- 1 Medium White Onion
- 2 tbsp Mild Curry Powder
- 2 Cloves Garlic
- 1 Large Butternut
- 140 grams Tinned Sweet Corn
- 2 Cubes Vegetable stock Made as per instructions on the pack
Instructions
- Heat a large pot on medium heat with the coconut oil
- Added the chopped onion and garlic, and cook till onions soften. For around 3 minutes.
- Add the curry powder and mix in, cook for another 2 minutes.
- Add the Stock mix to the pot
- Add in the chopped up butter but and sweet corn
- Let it cook for the next 25 mins, stirring every 10 mins.
- When ready you have the choice and leaving as is, which will be a vegetable broth soup. Or part or fully blitz the soup with a hand blender, this will make it thicker.
- Server up and enjoy. Freeze some for one of you prep meals
Vegetable Soup
I like to create mixed vegetable soups based on what I have in my kitchen. The base for it for me is always onion, celery and garlic. Then I throw in carrots, potatoes, or frozen vegetables like broccoli, green beans or cauliflower. Also, if I have any leftover cooked chicken breasts, I chop them up and throw them in to make veggie chicken soup.Any extra servings can be frozen for up to 6 months. Make bigger batches if you want to add more prepped meals for you week.Be creative and use what you have so that nothing is wasted in your kitchen.
Servings: 2 Servings
Ingredients
- 1 tbsp Coconut oil
- 1 small Onion
- 1 stick Celery
- 1 clove garlic
- 1 cube Vegetable stock Made as per instructions on box
- 200 grams Vegetables of your choice
- 100 grams Potato
Instructions
- Heat a large pot on medium heat with the coconut oil
- Add the chopped onion, celery and garlic and fry until onion and celery soften. Around 3 – 5 mins
- Add the premade vegetable stock to the pot, followed but the chopped-up/Frozen vegetables.
- Then add the chopped-up potatoe.
- Bring to a boil , this will take a 3 – 5 mins
- Turn down the heat to low/medium and allow to cook for 20 mins
- You can either leave the veggies whole or take a hand blender and partially or fully blitz the ingredients.
- At this stage, if you have any left over cooked chicken you can throw it in chopped up and cook for a further 3 mins
