April 9, 2026
Chicken & Broccoli Salad
Ingredients
- 2 cups broccoli (finely chopped, raw)
- 2 cups kale (finely chopped, stems removed for best texture)
- 1 cup broccoli sprouts
- 200g chicken thigh fillets (trimmed & cooked)
- ¼ cup almonds (roughly chopped)
- ¼ cup sunflower seeds
- ¼ cup feta cheese (optional)
- 2 tbsp red onion (finely diced)
Sulforaphane-Boosting Dressing
- ½ cup Greek yogurt
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp whole mustard seeds OR ½ tsp mustard powder
- 1 tbsp hemp seeds
- 1 tsp honey (optional)
- Salt & pepper to taste
Method
Step one - Cook The Chicken
Season and cook thigh fillets until golden and cooked through. Rest, then slice.
Step two - Chop your greens
Finely chop broccoli and kale.
Step Three - Activate the sulforaphane
Let the chopped broccoli sit for 5–10 minutes before mixing.
Step four - Massage the kale
Add a pinch of salt and massage for 1–2 minutes until softened.
Step five - Combine salad
Add broccoli, kale, broccoli sprouts,
chicken, almonds, sunflower seeds, feta, and onion.
Step six - Make the dressing
Whisk everything together until creamy.
Step seven - Toss & serve
Mix well and let sit 5–10 minutes for best flavour.
Nutritional Information & Cooking Times
Serves: 2-3
Prep time: 15 minutes
Cook time: 12 - 15 minutes
460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |