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How to make a weekend's worth of healthy food for the family?


What you need:

  • 1 free-range chicken

  • Veggies for lasagna (see exact ingredients in recipe)

  • 10 eggs

  • 1 can of organic beans or lentils

  • 1 feta cheese (use real goat and sheep feta (not cow dairy)

  • 3 bell peppers (1 of each color)

  • 1 bunch of spring onions

  • 1 bag of frozen organic green beans

  • 1 bag of frozen cauliflower rice (or buy cauliflower and process in food processor for 5 minutes)

  • 1 kg of organic mini potatoes

  • optional: 1 bunch of organic fresh parsley


STEP 1

Grill 1 free-range chicken

Wash and dry your chicken, add it to an oven safe dish, with sea salt (and or other spices you like) and bake for 30 minutes on 1 side, then turn to bake another 30 minutes on the other side. Scoop up the chicken fat to grease your chicken and get a nice crust.


STEP 2

While the chicken is in the oven, start preparing your lasagna. When turning your chicken at 30 minutes, add in your lasagna and bell peppers:


Wash 3 bell peppers and place into an oven safe dish, bake for 30 minutes in the oven


LOW CARB SUMMER VEGETABLE LASAGNA (serves 4)


INGREDIENTS:

  • 3 medium zucchini

  • 3 medium eggplant

  • 1 bag of frozen organic spinach (500g)

  • 2 cans of diced organic tomatoes

  • 1 bunch of fresh basil (or use 1 pack of frozen)

  • 1-2 cloves garlic

  • 1 tsp. dried basil

  • 1 tsp. dried oregano

  • coarse sea salt, to taste

  • ground black pepper, to taste

  • 4 TBSP extra virgin olive oil

  • (Optional: sheep and goat feta to sprinkle on top) for vegan option use coarsely ground walnuts, almonds or cashew nuts - you’ll need 1 pack about 200g


PREPARATION:

  1. Put out spinach to thaw

  2. Wash eggplant and zucchini

  3. Slice the eggplants sideways into fine discs

  4. Slice zucchini into discs

  5. Mince garlic

  6. Prepare a square baking dish and grease with a bit of olive oil

  7. Warm the tomatoes in a saucepan with a good splash of olive oil (approx 4 TBSP), basil, oregano, and garlic. Season with sea salt and pepper to taste. Set aside.

  8. Preheat your oven to 180°C

  9. Add your veggies to you baking dish making layers: layer of eggplant, zucchini and spinach, then pour tomato sauce and repeat until you’ve used up all your veggies and sauce

  10. Optional: Sprinkle some feta cheese on top (use real goat and sheep feta (not cow dairy))

  11. Bake at 180°C for 30-40 minutes (the thicker your eggplant slices, the longer it’ll take)

  12. for vegan option use coarsely ground walnuts, almonds or cashew nuts and sprinkle after 30 minutes baking


STEP 3:

Wash your potatoes and cook them until done (with skin)


Now you have plenty of veggies and a grilled chicken ready to eat for the day!



STEP 4: You can do this the next day or do it all in one go...

Cook your green beans:

In a large pan, add a dollop of ghee (or olive oil) and heat at medium heat. Add in your frozen green beans and cover. Sea salt to taste. Cook and stir for about 20 minutes until water has resolved and beans are done.


Put beans in a container and let cool


Cook cauliflower rice:

Rinse your pan and repeat the same with cauliflower rice (you can also add some garlic)


STEP 5:

For Day 3: make


Leftover lentil or bean salad (serves 4):


INGREDIENTS:

  • 3 bell peppers (stripped of skin and heart after baking in the oven) and cut into cubes

  • ½ the quantity of green beans you made

  • 1 bunch of spring onions chopped

  • Leftover feta cheese cut in cubes or grilled nuts

  • 1 can of lentils or beans (rinsed)

  • Optional: add fresh parsley

  • Rest of potatoes cut in cubes

  • Rest of cauliflower rice

  • You could use any eggs you have left and hard boil them to mix in or fry to serve with the salad for extra protein

For the dressing:

  • Coarse sea salt, to taste

  • Ground black pepper, to taste

  • 2 TBSP extra virgin olive oil

  • 1 TBSP of balsamic vinegar

  • 1 tsp of tomato paste and mustard

Mix it all together and enjoy!



Day 1: eat chicken with vegetable lasagna and for those wanting more carbs, a handful of potatoes per person (everyone serves a handful of their body size)


Day 2: make omelette or fried eggs with rest of vegetable lasagna and cauliflower rice and/or green beans to top off the veggies


Day 3 : left-over lentil salad


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