'n Kleurvolle, proteïenryke groente-quinoabak vol vitamines.
Porsies: 4 porsies
Pan/Pot: Groot bakplaat (35×25 cm)
Voorbereidingstyd: 15 min
Kooktyd: 30 min
Moeilikheidsgraad: Maklik
BESTANDDELE
200 g quinoa, afgespoel
400 ml groentebouillon
1 courgette, gesny
1 rooi soetrissie
1 koppie kersietamaties
1 blik (400 g) kekerertjies
30 ml olyfolie
5 ml gedroogde origanum
Sout en peper
Vars koljander
METODE
1. Cook quinoa in bouillon for 15 minutes. Dreineer.
2. Verhit die oond tot 200 °C. Meng groente met olie en geurmiddels.
3. Rooster groente vir 20–25 minute.
4. Meng quinoa en groente saam.
5. Bedien met vars koljander en suurlemoensap.
VOEDINGSWAARDE
Kalorieë: 320 kcal
Proteïen: 14 g
Koolhidrate: 46 g
Vet: 10 g
Vesel: 8 g
Wenk: Voeg ’n skeut tahin-slaaisous by vir ekstra ryk geur.

A colourful, protein-rich vegetable quinoa bowl packed with vitamins.
Servings: 4 servings
Pan/Pot: Large baking tray (35×25 cm)
Prep time: 15 min
Cook time: 30 min
Difficulty: Easy
INGREDIENTS
200 g quinoa, rinsed
400 ml vegetable stock
1 courgette, sliced
1 red bell pepper
1 cup cherry tomatoes
1 can (400 g) chickpeas
30 ml olive oil
5 ml dried oregano
Salt and pepper
Fresh coriander
METHOD
1. Cook quinoa in stock for 15 minutes. Drain.
2. Preheat oven to 200°C. Toss vegetables with oil and seasoning.
3. Roast vegetables for 20–25 minutes.
4. Mix quinoa and roasted vegetables together.
5. Serve with fresh coriander and a squeeze of lemon juice.
NUTRITION
Calories: 320 kcal
Protein: 14 g
Carbohydrates: 46 g
Fat: 10 g
Fibre: 8 g
Tip: Add a drizzle of tahini dressing for an extra-rich, nutty flavour.

Light, healthy salmon rich in omega-3s — ready in under 25 minutes.
Servings: 2 servings
Pan/Pot: Baking pan (25×20 cm)
Prep time: 5 min
Cook time: 18 min
Difficulty: Easy
INGREDIENTS
2 salmon fillets
200 g asparagus
15 ml olive oil
Juice and zest of 1 lemon
2 garlic cloves, minced
Salt, pepper, and dill
METHOD
1. Preheat oven to 200°C.
2. Place salmon and asparagus on a baking tray.
3. Drizzle oil and lemon juice over.
4. Add garlic, seasoning, and dill.
5. Bake 16–18 minutes. Serve immediately.
NUTRITION
Calories: 310 kcal
Protein: 34 g
Carbohydrates: 4 g
Fat: 18 g
Fibre: 2 g
Tip: Don’t overcook the salmon — it should still be slightly pink in the middle.

Ligte, gesonde salm vol omega-3's — klaar in minder as 25 minute.
Porsies: 2 porsies
Pan/Pot: Bakpan (25×20 cm)
Voorbereidingstyd: 5 min
Kooktyd: 18 min
Moeilikheidsgraad: Maklik
BESTANDDELE
2 salm-filette
200 g asperges
15 ml olyfolie
Sap en skil van 1 suurlemoen
2 knoffelhuisies, fyngekap
Sout, peper en dille
METODE
1. Verhit die oond tot 200 °C.
2. Plaas salm en asperges op bakplaat.
3. Drup olie en suurlemoensap oor.
4. Voeg knoffel, geurmiddels en dille by.
5. Bake 16–18 minutes. Bedien dadelik.
VOEDINGSWAARDE
Kalorieë: 310 kcal
Proteïen: 34 g
Koolhidrate: 4 g
Vet: 18 g
Vesel: 2 g
Wenk: Moenie die salm oorgaar maak nie — dit moet nog effens pienk in die middel wees.

Vegan, protein-rich lentil soup full of warming spices.
Servings: 6 servings
Pan/Pot: Large pot (4 L)
Prep time: 10 min
Cook time: 30 min
Difficulty: Easy
INGREDIENTS
300 g red lentils
2 onions, diced
3 garlic cloves
2 carrots, sliced
1 can chopped tomatoes
1.5 L vegetable stock
10 ml cumin powder
5 ml coriander
5 ml paprika
30 ml olive oil
METHOD
1. Fry the onion and garlic in oil until soft.
2. Add spices and fry for 1 minute.
3. Add carrots, tomatoes, and stock.
4. Add lentils and cook for 25 minutes.
5. Partially blend and serve with crusty bread.
NUTRITION
Calories: 240 kcal
Protein: 14 g
Carbohydrates: 38 g
Fat: 5 g
Fibre: 12 g
Tip: Always fry spices in oil first — it releases their aromatic oils and deepens the flavour.

Veganistiese, proteïenryke linse-sop vol speserye en warmte.
Porsies: 6 porsies
Pan/Pot: Groot kastrol (4 L)
Voorbereidingstyd: 10 min
Kooktyd: 30 min
Moeilikheidsgraad: Maklik
BESTANDDELE
300 g rooi lensies
2 uie, fyngekap
3 knoffelhuisies
2 wortels, gesny
1 blik gekapte tamaties
1.5 L groentebouillon
10 ml komynpoeier
5 ml koljander
5 ml paprika
30 ml olyfolie
METODE
1. Braai ui en knoffel in olie tot sag.
2. Voeg speserye by en braai vir 1 minuut.
3. Voeg wortels, tamaties en bouillon by.
4. Voeg lensies by en kook vir 25 minute.
5. Puree gedeeltelik en bedien met suurbrood.
VOEDINGSWAARDE
Kalorieë: 240 kcal
Proteïen: 14 g
Koolhidrate: 38 g
Vet: 5 g
Vesel: 12 g
Wenk: Braai die speserye eers in olie — dit aktiveer hul aroma en verdiep die geur.

A quick, healthy stir-fry loaded with colourful vegetables and tender chicken.
Servings: 4 servings
Pan/Pot: Wok (32 cm)
Prep time: 15 min
Cook time: 15 min
Difficulty: Easy
INGREDIENTS
400 g chicken breasts, in strips
1 broccoli, in florets
2 carrots, julienned
1 red bell pepper
3 garlic cloves
30 ml soy sauce
15 ml honey
10 ml cornflour
15 ml sesame oil
METHOD
1. Mix soy sauce, honey, and cornflour.
2. Heat sesame oil in a wok on high heat.
3. Fry chicken for 5–6 minutes, then remove.
4. Fry vegetables in the same wok for 4–5 minutes.
5. Return chicken, pour sauce over, and stir for 2 minutes.
NUTRITION
Calories: 280 kcal
Protein: 32 g
Carbohydrates: 18 g
Fat: 8 g
Fibre: 5 g
Tip: Cut everything the same size so it cooks evenly.

Vinnige, gesonde roerbraai vol kleurvolle groente en sagte hoender.
Porsies: 4 porsies
Pan/Pot: Wok (32 cm)
Voorbereidingstyd: 15 min
Kooktyd: 15 min
Moeilikheidsgraad: Maklik
BESTANDDELE
400 g hoenderborsies, in stroke
1 brokkoli, in blommetjies
2 wortels, in julienne
1 rooi soetrissie
3 knoffelhuisies
30 ml sojasous
15 ml heuning
10 ml mieliestysel
15 ml sesamolie
METODE
1. Meng sojasous, heuning en mieliestysel.
2. Verhit sesamolie in wok op hoë hitte.
3. Braai hoender vir 5–6 minute. Verwyder.
4. Braai groente in dieselfde wok vir 4–5 minute.
5. Voeg hoender terug, gooi sous oor en roer vir 2 minute.
VOEDINGSWAARDE
Kalorieë: 280 kcal
Proteïen: 32 g
Koolhidrate: 18 g
Vet: 8 g
Vesel: 5 g
Wenk: Sny alles ewe groot sodat dit gelykmatig gaar word.

Light, protein-rich tartlets perfect for lunch or a light dinner.
Servings: 6 servings
Pan/Pot: 6-hole muffin pan
Prep time: 20 min
Cook time: 25 min
Difficulty: Easy
INGREDIENTS
6 sheets phyllo pastry
200 g fresh spinach
150 g feta cheese, crumbled
4 eggs
200 ml milk
2 garlic cloves
30 ml olive oil
Salt, pepper, nutmeg
METHOD
1. Preheat oven to 180°C. Line muffin holes with phyllo pastry.
2. Fry garlic and spinach until wilted.
3. Whisk eggs, milk, salt, pepper, and nutmeg.
4. Fill shells with spinach and feta.
5. Pour egg mixture over and bake 22–25 minutes.
NUTRITION
Calories: 240 kcal
Protein: 12 g
Carbohydrates: 18 g
Fat: 14 g
Fibre: 2 g
Tip: Squeeze spinach thoroughly dry — excess water will make tartlets soggy.

Ligte, proteïenryke tartelette perfek vir middagete of ’n ligte aandete.
Porsies: 6 porsies
Pan/Pot: 6-holte muffin-pan
Voorbereidingstyd: 20 min
Kooktyd: 25 min
Moeilikheidsgraad: Maklik
BESTANDDELE
6 velle phyllo-deeg
200 g vars spinasie
150 g fetakaas, verkrummel
4 eiers
200 ml melk
2 knoffelhuisies
30 ml olyfolie
Sout, peper, neutmuskaat
METODE
1. Verhit oond tot 180°C. Beklee muffin-holtes met phyllo-deeg.
2. Braai knoffel en spinasie tot verwelk.
3. Klop eiers, melk, sout, peper en neutmuskaat saam.
4. Vul korsies met spinasie en feta.
5. Gooi eiermengsel oor en bak 22–25 minute.
VOEDINGSWAARDE
Kalorieë: 240 kcal
Proteïen: 12 g
Koolhidrate: 18 g
Vet: 14 g
Vesel: 2 g
Wenk: Druk die spinasie deeglik droog — oortollige water maak die tartelette pap.

Light, protein-rich tartlets perfect for lunch or a light dinner.
Servings: 6 servings
Pan/Pot: 6-hole muffin pan
Prep time: 20 min
Cook time: 25 min
Difficulty: Easy
INGREDIENTS
6 sheets of phyllo pastry
200 g fresh spinach
150 g feta cheese, crumbled
4 eggs
200 ml milk
2 garlic cloves
30 ml olive oil
Salt, pepper, nutmeg
METHOD
1. Preheat oven to 180°C. Line muffin holes with phyllo pastry.
2. Fry garlic and spinach until wilted.
3. Whisk eggs, milk, salt, pepper, and nutmeg.
4. Fill shells with spinach and feta.
5. Pour egg mixture over and bake 22–25 minutes.
NUTRITION
Calories: 240 kcal
Protein: 12 g
Carbohydrates: 18 g
Fat: 14 g
Fibre: 2 g
Tip: Squeeze spinach thoroughly dry — excess water will make tartlets soggy.

'n Fris, kleurvolle slaai vol Mediterreense geure — geen kookkuns nodig nie.
A fresh, colourful salad full of Mediterranean flavours — no cooking required.
Porsies: 4 porsies Servings: 4 servings
Pan/Pot: Groot slaaibak Pan/Pot: Large salad bowl
Voorbereidingstyd: 15 min Prep time: 15 min
Kooktyd: 0 min Cook time: 0 min
Moeilikheidsgraad: Baie Maklik Difficulty: Very Easy
BESTANDDELE INGREDIENTS
• 1 komkommer, in blokkies
• 3 tamaties, in blokkies
• 1 rooi ui, dun gesny
• 100 g swart olywe
• 150 g fetakaas
• DRESSING: 45 ml olyfolie, 15 ml rooiwyn-asyn, 5 ml
origanum, sout
• 1 cucumber, cubed
• 3 tomatoes, cubed
• 1 red onion, thinly sliced
• 100 g black olives
• 150 g feta cheese
• DRESSING: 45 ml olive oil, 15 ml red wine vinegar, 5
ml origanum, salt
METODE / METHOD
1. Sny alle groente en gooi in slaaibak.
1. Chop all vegetables and place in salad bowl.
2. Voeg olywe by.
2. Add olives.
3. Verkrummel feta oor.
3. Crumble feta over.
4. Meng dressing bestanddele.
4. Whisk dressing ingredients together.
5. Gooi dressing oor en bedien dadelik.
5. Pour dressing over and serve immediately.
VOEDINGSWAARDE / NUTRITION
Voedingstof / Nutrient Per porsie / Per serving
Kalorieë 220 kcal
Proteïen 7 g
Koolhidrate 10 g
Vet 18 g
Vesel 3 g
Wenk: Laat die slaai 10 minute staan nadat dressing bygevoeg is sodat geure kan ontwikkel.
Tip: Let the salad rest 10 minutes after adding dressing so the flavours can develop.

Gesonde, vullende gevulde aartappels sonder skuld.
Healthy, satisfying stuffed potatoes with no guilt.
Porsies: 4 porsies Servings: 4 servings
Pan/Pot: Bakplaat Pan/Pot: Baking tray
Voorbereidingstijd: 10 min Prep time: 10 min
Kooktyd: 60 min Cook time: 60 min
Moeilikheidsgraad: Maklik Difficulty: Easy
BESTANDDELE INGREDIENTS
• 4 groot aartappels
• 200 g maaskaas (cottage cheese)
• 1 koppie gestoofde brokkoli
• 1 soetrissie, fyngekap
• 2 lente-uie
• Sout, peper, paprika
• 'n Bietjie gerasperde cheddar
• 4 large potatoes
• 200 g cottage cheese
• 1 cup steamed broccoli
• 1 bell pepper, diced
• 2 spring onions
• Salt, pepper, paprika
• A little grated cheddar
METHOD
1. Verhit oond 200°C. Back aartappels 50-60 minutes.
1. Preheat the oven 200°C. Bake potatoes 50-60 minutes.
2. Sny oop en druk binnekant los.
2. Cut open and fluff the inside.
3. Meng maaskaas, brokkoli, soetrissie en lente-ui.
3. Mix cottage cheese, broccoli, bell pepper and spring onion.
4. Vul aartappels met mengsel.
4. Fill potatoes with the mixture.
5. Strooi kaas oor en bak 10 minute verder.
5. Sprinkle cheese over and bake 10 minutes more.
VOEDINGSWAARDE / NUTRITION
Voedingstof / Nutrient Per porsie / Per serving
Kalorieë 280 kcal
Proteïen 14 g
Koolhidrate 42 g
Vet 6 g
Vesel 6 g
Wenk: Vryf aartappels met olyfolie en sout voor bak vir 'n heerlike krokante skil.
Tip: Rub potatoes with olive oil and salt before baking for a deliciously crispy skin.

Ligte, proteïenryke tartelette perfek vir middagete of ’n ligte aandete.
Porsies: 6 porsies
Pan/Pot: 6-hole muffin pan
Voorbereidingstyd: 20 min
Kooktyd: 25 min
Moeilikheidsgraad: Maklik
BESTANDDELE
6 velle phyllo-deeg
200 g vars spinasie
150 g fetakaas, verkrummel
4 eiers
200 ml melk
2 knoffelhuisies
30 ml olyfolie
Sout, peper, neutmuskaat
METODE
1. Verhit oond tot 180°C. Beklee muffin-holtes met phyllo-deeg.
2. Braai knoffel en spinasie tot verwelk.
3. Klop eiers, melk, sout, peper en neutmuskaat saam.
4. Vul korsies met spinasie en feta.
5. Gooi eiermengsel oor en bak 22–25 minute.
VOEDINGSWAARDE
Kalorieë: 240 kcal
Proteïen: 12 g
Koolhidrate: 18 g
Vet: 14 g
Vesel: 2 g
Wenk: Druk die spinasie deeglik droog — oortollige water maak die tartelette pap.

Anti-inflammatory turmeric chicken soup full of healing flavours.
Servings: 6 servings
Pan/Pot: Large pot (4 L)
Prep time: 15 min
Cook time: 35 min
Difficulty: Easy
INGREDIENTS
4 chicken breasts
2 onions, diced
3 garlic cloves
15 ml turmeric
5 ml ginger, minced
2 carrots, sliced
2 celery stalks
1.5 L chicken stock
Salt and pepper
Fresh coriander
METHOD
1. Fry onion, garlic, and ginger in oil.
2. Add turmeric and fry for 1 minute.
3. Add chicken, carrots, celery, and stock.
4. Simmer for 25–30 minutes.
5. Remove chicken, shred, and return. Serve with coriander.
NUTRITION
Calories: 220 kcal
Protein: 30 g
Carbohydrates: 12 g
Fat: 5 g
Fibre: 3 g
Tip: Add a pinch of black pepper — it increases absorption of curcumin in turmeric by up to 2000%.

Anti-inflammatories borrie-hoendersop vol helingsgeure.
Porsies: 6 porsies
Pan/Pot: Groot kastrol (4 L)
Voorbereidingstyd: 15 min
Kooktyd: 35 min
Moeilikheidsgraad: Maklik
BESTANDDELE
4 hoenderborsies
2 uie, fyngekap
3 knoffelhuisies
15 ml borrie
5 ml gemmer, fyngekap
2 wortels, gesny
2 stingels seldery
1.5 L hoenderbouillon
Sout en peper
Vars koljander
METODE
1. Braai ui, knoffel en gemmer in olie.
2. Voeg borrie by en braai vir 1 minuut.
3. Voeg hoender, wortels, seldery en bouillon by.
4. Prut vir 25–30 minutes.
5. Verwyder hoender, sny fyn en sit terug. Bedien met koljander.
VOEDINGSWAARDE
Kalorieë: 220 kcal
Proteïen: 30 g
Koolhidrate: 12 g
Vet: 5 g
Vesel: 3 g
Wenk: Voeg ’n knippie swartpeper by — dit verhoog die opname van kurkumien in borrie.

No-bake protein bites packed with energy — perfect as a healthy snack.
Servings: 20 balls
Pan/Pot: No pan — mix in a bowl
Prep time: 15 min
Cook time: 0 min (30 min chill)
Difficulty: Very easy
INGREDIENTS
2 cups oats
100 g honey
100 g nut butter (peanut or almond)
50 g dark chocolate chips
50 g dried cranberries
30 ml hemp seeds (optional)
5 ml vanilla
METHOD
1. Mix all ingredients in a large bowl.
2. If the mixture is too dry, add more honey.
3. Roll into small balls (walnut-sized).
4. Place on baking paper and refrigerate for 30 minutes.
5. Store in an airtight container in the fridge.
NUTRITION
Calories: 120 kcal
Protein: 4 g
Carbohydrates: 16 g
Fat: 5 g
Fibre: 2 g
Tip: Keep for up to 2 weeks in the fridge or freeze for up to 3 months.

Geen-bak proteïenkoekies vol energie — perfek as ’n gesonde snack.
Porsies: 20 balletjies
Pan/Pot: Geen — meng in bak
Voorbereidingstyd: 15 min
Kooktyd: 0 min (30 min verkoel)
Moeilikheidsgraad: Baie maklik
BESTANDDELE
2 koppies hawermout
100 g heuning
100 g neutbotter (grondboontjie of amandel)
50 g donkersjokoladeskyfies
50 g gedroogde cranberries
30 ml hennepsaad (opsioneel)
5 ml vanielje
METODE
1. Meng alle bestanddele in ’n groot bak.
2. As die mengsel te droog is, voeg meer heuning by.
3. Rol in klein balletjies (walnootgrootte).
4. Plaas op bakpapier en verkoel vir 30 minute.
5. Berg in ’n lugdigte houer in die yskas.
VOEDINGSWAARDE
Kalorieë: 120 kcal
Proteïen: 4 g
Koolhidrate: 16 g
Vet: 5 g
Vesel: 2 g
Wenk: Hou tot 2 weke in die yskas of vries vir tot 3 maande.

An Italian egg cake loaded with healthy vegetables — eat warm or cold.
Servings: 4 servings
Pan/Pot: Oven-safe pan (26 cm)
Prep time: 10 min
Cook time: 20 min
Difficulty: Easy
INGREDIENTS
6 eggs
1 courgette, sliced
1 red bell pepper, sliced
100 g cherry tomatoes
2 garlic cloves
50 g feta cheese
30 ml olive oil
Salt, pepper, fresh basil
METHOD
1. Preheat oven to 200°C.
2. Fry vegetables in an oven-safe pan in oil until soft.
3. Whisk eggs with salt and pepper.
4. Pour over vegetables and crumble feta on top.
5. Bake 12–15 minutes until set and lightly golden.
NUTRITION
Calories: 240 kcal
Protein: 16 g
Carbohydrates: 8 g
Fat: 16 g
Fibre: 3 g
Tip: A frittata is ideal for using up leftover vegetables — any combination works!

’n Italiaanse eierkoek vol gesonde groente — eet warm of koud.
Porsies: 4 porsies
Pan/Pot: Oondvaste pan (26 cm)
Voorbereidingstyd: 10 min
Kooktyd: 20 min
Moeilikheidsgraad: Maklik
BESTANDDELE
6 eiers
1 courgette, in skywe
1 rooi soetrissie, gesny
100 g kersietamaties
2 knoffelhuisies
50 g fetakaas
30 ml olyfolie
Sout, peper, vars basiliekruid
METODE
1. Verhit die oond tot 200 °C.
2. Braai groente in ’n oondvaste pan in olie tot sag.
3. Klop eiers met sout en peper.
4. Gooi oor groente en strooi fetakaas bo-oor.
5. Bak 12–15 minute tot geset en liggies goudbruin.
VOEDINGSWAARDE
Kalorieë: 240 kcal
Proteïen: 16 g
Koolhidrate: 8 g
Vet: 16 g
Vesel: 3 g
Wenk: ’n Frittata is ideaal om oorskiet groente te gebruik — enige kombinasie werk!