Food as
medicine

Ingredients

• 2 salmon fillets (180g each)
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• 2 tbsp olive oil
• 1 medium sweet potato, cubed
• 2 large handfuls spinach or kale
• Juice of 1 lemon
• Sea salt and black pepper
• Sesame seeds to serve

Method

1. Preheat oven to 200°C. Toss sweet potato with 1 tbsp olive oil, salt and pepper. Roast for 25–30 minutes until golden.
2. Mix turmeric, paprika and remaining olive oil. Rub over salmon fillets and season well.
3. Heat a non-stick pan over medium-high heat. Cook salmon skin-side down for 4 minutes, flip and cook for 2–3 minutes more.
4. Wilt the greens in the same pan for 1–2 minutes with a splash of water.
5. Assemble: pile the greens and sweet potato into a bowl, add the salmon, squeeze over lemon and finish with sesame seeds.

Ingredients

• ½ cup rolled oats
• 1 cup homemade nut milk of choice
• 2 tbsp ground flaxseed
• 2 tbsp pumpkin seeds
• ½ cup raspberries or blueberries
• 1 tsp raw honey
• Pinch of cinnamon

Method

1. Blend 10 nuts of your choice with 100ml of water to make an immediate single serve of nut milk. Warm in a saucepan over medium heat, add oats and cinnamon, and stir for 4–5 minutes until thick and creamy.
2. Remove from heat and stir in ground flaxseed.
3. Top with pumpkin seeds, berries, and a drizzle of honey.

Ingredients

• 2 eggs
• 80g smoked salmon
• ½ avocado
• 1 slice sourdough
• 1 tbsp capers
• Fresh dill
• Lemon juice, salt, pepper

Method

1. Toast the sourdough. Mash avocado with lemon juice, salt and pepper.
2. Poach or soft-boil eggs (3 minutes in simmering water for a runny yolk).
3. Layer smoked salmon on toast, add mashed avocado, eggs, capers and fresh dill.

Ingredients

• ½ cup rolled oats
• ½ cup plain kefir
• ¼ cup homemade nut milk of choice
• 1 tbsp chia seeds
• ½ ripe banana, sliced
• Small handful of walnuts
• 1 tsp raw honey
• Pinch of cinnamon

Method

1. Combine oats, kefir, nut milk, chia seeds and cinnamon in a jar. Stir well, seal and refrigerate overnight.
2. In the morning, top with banana, walnuts and honey. Add a splash more milk to loosen if needed.

Ingredients

• 1 can chickpeas, drained
• 1 large head broccoli, in florets
• ½ cup quinoa
• 2 tbsp tahini
• 1 lemon, juiced
• 1 clove garlic, minced
• 1 tsp cumin
• 2 tbsp olive oil
• Salt, pepper, chilli flakes

Method

1. Preheat oven to 210°C. Toss chickpeas with olive oil, cumin, salt and chilli. Roast for 25 minutes until crispy.
2. Add broccoli florets to the tray for the last 15 minutes.
3. Cook quinoa according to packet instructions.
4. Whisk tahini, lemon juice, garlic and 3–4 tbsp water until smooth and pourable.
5. Assemble bowl with quinoa, chickpeas and broccoli. Drizzle generously with tahini dressing.

Ingredients

• 2 tbsp white miso paste
• 150g silken tofu, cubed
• 1 sheet dried wakame seaweed
• 4 shiitake mushrooms, sliced
• 2cm fresh ginger, grated
• 2 spring onions, sliced
• 1 tsp sesame oil
• 600ml water, light vegetable stock, or bone broth
• Sesame seeds to serve

Method

1. Bring water, stock or bone broth to just below boiling. Add ginger and shiitake. Simmer for 5 minutes.
2. Rehydrate wakame in cold water for 5 minutes, drain and add to broth.
3. Remove from heat — do not boil miso, as heat above 70°C destroys the live cultures. Whisk in miso paste until fully dissolved.
4. Add tofu and sesame oil. Serve topped with spring onions and sesame seeds.

Ingredients

• 3 eggs
• 1 block tempeh, crumbled
• 1 cube frozen spinach
• Olive oil spray
• Fresh coriander or dill
• Sriracha, salt and pepper to serve

Method

1. Preheat oven. Spray 3 muffin tin cavities with olive oil spray.
2. Crack an egg into each cavity.
3. Divide crumbled tempeh evenly between the three cavities, then add a portion of frozen spinach to each. Give the ingredients a little stir.
4. Bake for 10–15 minutes until the eggs are set and the tops are golden and slightly crisp.
5. Top with fresh coriander or dill, a drizzle of sriracha if you want heat, and season with salt and pepper.

Ingredients

• ½ mango
• ½ red onion
• 1 capsicum
• ½ avocado
• A handful of cherry tomatoes
• 2 tbsp capers
• Large handful fresh coriander
• Salt and pepper

Method

1. Slice and dice all ingredients to your preferred size and combine in a large bowl.
2. Season generously with salt and pepper, toss through the coriander and serve immediately.

Ingredients

• 1 ripe peach, halved and stone removed
• Olive oil spray
• ½ cup quinoa, cooked
• ½ cup coconut or dairy-free yogurt
• ½ tsp cinnamon
• Fresh berries
• Raw organic honey to drizzle

Method

1. Spray the peach halves lightly with olive oil spray and air fry at 180°C for 10 minutes, or until golden and caramelised at the edges.
2. Layer a bowl with yogurt as a base, then add the cooked quinoa.
3. Place the roasted peach halves on top, sprinkle with cinnamon and finish with fresh berries and a drizzle of honey.

Ingredients

• 1 tuna fillet (approx. 180g)
• 3 tbsp sesame seeds
• 1 tbsp sesame oil
• 2 large handfuls baby spinach
• Juice of ½ lemon
• 1 tbsp gluten-free soy sauce
• Salt and pepper

Method

1. Press all sides of the tuna fillet firmly into the sesame seeds until evenly coated.
2. Heat sesame oil in a pan over high heat. Sear the tuna 2–3 minutes per side — cook to desire.
3. Splash in the soy sauce in the final 30 seconds.
4. In a separate pan, sauté spinach with a squeeze of lemon and a splash of water until just wilted.
5. Plate the spinach and lay the tuna fillet on top. Season with salt and pepper.

Ingredients

• 2 eggs
• 1 ripe banana
• 1 scoop protein powder
• 1 tsp matcha, 1 tsp spirulina, or 1 serve WelleCo Super Elixir Greens (or a combination)
• Olive oil spray
• Toppings of choice

Method

1. Add eggs, banana, protein powder and your chosen green powder to a blender. Blend until smooth.
2. Heat a non-stick pan over medium heat and spray lightly with olive oil.
3. Pour small rounds of batter into the pan and cook until bubbles form on the surface and the edges look set — flip and cook for another minute.
4. Stack and top with berries, nut butter, banana slices or a drizzle of honey.

Choose your green: matcha for calm focused energy · spirulina for detox · WelleCo Super Elixir for broad-spectrum greens, adaptogens and antioxidants.

Ingredients

• 1 block firm tofu
• ½ cup corn kernels
• 2–3 GF soft tortillas
• 1 avocado
• Juice of 1 lemon + 1 lime
• 1 tsp smoked paprika
• Sriracha to taste
• Fresh chilli, sliced (optional)
• Fresh coriander
• Salt and pepper

Method

1. Crumble tofu and sauté in a pan over medium-high heat with corn, paprika, lemon juice, salt and pepper until the tofu is golden and the corn is lightly charred, about 8–10 minutes.
2. Warm tortillas in a dry pan until pliable and lightly toasted.
3. Fill each tortilla with the tofu and corn mixture, layer on sliced avocado, drizzle with sriracha and finish with coriander, chilli and a squeeze of lime.

Ingredients

• Wet: 2 tsp coconut oil, for greasing
• ½ cup extra virgin olive oil
• ¼ cup honey
• 3 lemons, zested
• ¼ cup fresh lemon juice
• 4 large egg yolks
• Dry: 2¼ cups blanched almond flour
• 1 tsp baking powder
• ½ tsp salt
• Whipped: 4 large egg whites
• ½ tsp cream of tartar
• Glaze: 3 lemons, zested
• 3 lemons, juiced
• ¼ cup honey
• 2 tbsp lavender tea

Method

1. Preheat oven to 180°C. Grease a 9-inch springform pan with the coconut oil.
2. Whisk together the olive oil, honey, lemon zest, lemon juice and egg yolks until smooth.
3. Sift in the almond flour, baking powder and salt. Fold through with a spatula and set aside.
4. Whisk the egg whites and cream of tartar on high until firm peaks form.
5. Gently fold the egg whites into the batter. Bake 30–35 minutes, until golden on top.
6. While the cake bakes, zest and juice the lemons for the glaze and brew a concentrated lavender tea. Mix all three together.
7. Once the cake has cooled, brush the glaze over the top and let it soak in. Add a little more with each slice as you serve.

Ingredients

• Base: 2 cups almond flour
• ⅓ cup cocoa or cacao
• ¼ cup maple syrup
• 1 tsp melted coconut oil
• Filling: 4 poached red or pink lady apples
• 120–150g organic dark chocolate
• 1 tbsp hulled tahini
• Berries, to top

Method

1. Combine all base ingredients and mix well. Press into a circular baking tin and set in the fridge.
2. Steam the apples until soft.
3. Melt the chocolate in a separate bowl.
4. Blitz the steamed apples and melted chocolate together in a blender or food processor until completely smooth.
5. Pour the filling over the base and swirl through the tahini.
6. Set in the fridge for 2+ hours, or the freezer for 30–60 minutes.
7. Top with berries before serving.

Ingredients

• 1 jar black beans, drained
• 1 jar white beans, drained
• 1 tin tomatoes (peeled or whole — your choice)
• 1 jar lentils
• Curry powder or paste, to taste
• Ground turmeric, to taste

Method

1. Add the black beans, white beans and tinned tomatoes to a blender. Blend until smooth, or leave it a little chunky if you prefer.
2. Transfer to a saucepan and bring to the boil.
3. Stir through the curry powder and turmeric.
4. Add the lentils and simmer for a few minutes until warmed through.
5. Serve with homemade buckwheat bread for a hearty winter meal.
6. Top with fresh coriander (unless you're a coriander hater)!