April 30, 2025

Sardine & Mediterranean Veg Bake (Shakshuka-Style)

Ingredients

  • 2 tins sardines (in extra virgin olive oil)
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 zucchini, chopped
  • 1 eggplant, diced (optional but great for depth)
  • 1 red capsicum, sliced
  • 1 can (400g) crushed tomatoes
  • 1 tbsp tomato paste
  • 1 tsp paprika
  • 1 tsp cumin
  • ½ tsp chilli flakes (optional)
  • Salt & pepper
  • 3–4 eggs
  • Fresh parsley or dill

Optional: Salmon chunks, prawns, feta cheese, olives


Directions


1. Build the base

  • Heat olive oil in a pan
  • Cook onion until soft
  • Add garlic, zucchini, eggplant, capsicum
  • Cook down until slightly caramelised

2. Create the sauce

  • Add tomato paste + spices → cook 1–2 mins
  • Pour in crushed tomatoes
  • Simmer until thick and rich

3. Add sardines

  • Gently place sardines into the sauce
  • Break slightly but keep some chunks

4. Eggs + bake

  • Make small wells → crack eggs in
  • Cover and cook (or bake at 180°C) until eggs set

5. Finish

  • Top with herbs, optional feta, olives
  • Drizzle a little olive oil

Nutrition Facts 2-3 Serving

  • Calories: 425
  • Protein: 34g
  • Fat: 27g
  • Carbohydrates: 14g
  • Net Carbs: 10.5g

Egg and Beef Breakfast Bowl

By Zina Stone • July 22, 2026
Ingredients 1 tbsp Coconut Oil 1 lb Extra Lean Ground Beef 1/2 cup Mushrooms (sliced) 1 cup Kale Leaves (chopped) 2 Eggs 1 Avocado (cubed) 2 tbsps Nutritional Yeast

Gochujang-Glazed Salmon with Garlic Spinach

By Zina Stone • July 15, 2026
Ingredients 2 tablespoons gochujang 1 tablespoon mirin 2 tablespoons reduced-sodium tamari, divided 1 tablespoon honey 1 ½ teaspoons toasted sesame oil, divided 4 cloves garlic, grated, divided 2 teaspoons grated fresh ginger 1 ¼ pounds salmon, preferably wild-caught, cut into 4 portions 8 cups baby spinach Sesame seeds and/or sliced scallions for garnish (optional)

Peanut Chicken Protein Bowls

By Zina Stone • July 9, 2026
Ingredients 1 large sweet potato, peeled, cut into 1/2" cubes 1 large red onion, finely chopped 3 Tbsp. extra-virgin olive oil, divided Kosher salt Freshly ground black pepper 2 (6- to 8-oz.) boneless, skinless chicken breasts 1/2 tsp. garlic powder 1/2 tsp. ground ginger 1 small garlic clove, finely chopped 1 lime, juiced 2 Tbsp. creamy peanut butter 1 Tbsp. honey 1 Tbsp. reduced-sodium soy sauce 1 Tbsp. toasted sesame oil 4 cups cooked brown rice 1 avocado, thinly sliced 2 cups baby spinach 1 Tbsp. finely chopped fresh cilantro 1 tsp. toasted sesame seeds