Category: AtoZ 2024 – Everyday Goodness Recipes

Pork Katsu

Pork Katsu with crispy crackling in the air fryer

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Embrace the wonders of air frying with this Pork Katsu recipe. Air frying offers a healthier, less greasy route to crispy perfection. For the ultimate crackling, ensure your pork is dry before cooking and use a high heat blast at the end.

Servings:

2

Ingredients:

17

Total time:

20 minutes

Ingredients

  • 2 x 300g boneless pork neck steaks
  • 1 cup bread crumbs or coarse cornflakes
  • 1 cup all-purpose flour
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. ground coriander
  • Salt to taste
  • Pepper to taste
  • 2 eggs, beaten with some milk

 

Jasmine rice

  • Cabbage, diced
  • Spring onion, diced
  • Fresh cilantro for serving
  • Fried garlic
  • Neutral oil, for air frying

 

Katsu sauce

  • 4 1/2 Tbsp. Worcestershire sauce
  • 2 Tbsp. sugar
  • 5 Tbsp. ketchup
  • 2 Tbsp oyster sauce

Method

  1. Remove the pork from the fridge. Flatten to about 1 1/2 cm thickness.
  2. Coat each steak first in the spiced flour, then the egg mixture, and finally in the breadcrumbs or cornflakes. Repeat for a thorough coating.
  3. Place the pork in an air fryer-safe dish. Drizzle with oil.
  4. Cook for 10 minutes on each side. Increase the temperature to 200°C for extra crackling for the last five minutes.
  5. Remove the pork, slice into strips, and serve over fluffy rice. Top with Katsu sauce, diced spring onions, sesame seeds, fried garlic, and fresh cilantro.
  6. Add diced cabbage for added crunch.

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Ramen
Soup
Smoothie

Safari Apple Cider Vinegar Green Smoothie

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This smoothie is so good, you’ll forget you’re getting a healthy dose of greens. Apple cider vinegar with ‘MOTHER’ adds gut-friendly probiotics that maintain a healthy, digestive balance.

Servings:

2

Ingredients:

9

Prep time:

5 minutes

Ingredients

  • 2 cups baby spinach
  • ½ avocado
  • 2 frozen bananas
  • 2 Tbsp. SAFARI Apple Cider Vinegar
  • 2 dates, pitted
  • ¼ cup mint leaves
  • 1 thumb size piece of ginger
  • 400ml cold coconut water or water
  • 2 mint sprigs (for garnish)

Method

  1. Place all the ingredients in a high-powered blender.
  2. Blend until smooth.
  3. Pour into two glasses and garnish with mint sprigs. Serve and enjoy.

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Pizza
Spicy
Ball
Flapjacks

Flippin’ Fantastic Flapjacks

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This isn’t your average stack of pancakes. We’re taking fluffy, golden flapjacks to the next level by supercharging them with LIFEGAIN® Advanced Nutritional Supplement. That’s right, these flapjacks are designed to tantalise your taste buds and support your overall well-being.

Servings:

4 (1 flapjack per serving)

Ingredients:

5

Total time:

10 – 12 minutes

Ingredients

  • 1 (118g) medium banana
  • 1 large egg
  • 2 heaped Tbsp. LIFEGAIN® Vanilla (or use 2 scoops provided in the tin)
  • 1 tsp. cinnamon
  • ½ cup fresh or frozen mixed berries

Method

  1. Add the medium banana to a blender and blend on low until just broken down, not completely smooth (you can mash the banana if you don’t mind a rougher texture).
  2. Add the egg, LIFEGAIN® Vanilla, and cinnamon, then blend on low until smooth.
  3. Heat a non-stick pan over medium-low heat, then lightly spray the pan surface with cooking spray. Use half of the batter to form two flapjacks in the pan. When the batter starts to bubble, flip over. Repeat with the rest of the batter.
  4. Top with fresh or frozen berries. 

PLEASE NOTE: Applying heat to the ingredients used in the recipe may cause the denaturation of some nutrients.

ADD VARIETY

  • Use LIFEGAIN® Chocolate if you want a chocolate taste or add 1 level tsp. cacao instead.
  • Use LIFEGAIN® Strawberry to add to the berry taste. 
  • Add 1 Tbsp. of plain low-fat yoghurt with the berries or spread a tsp. of sugar-free peanut butter on the flapjack.

HEALTH FACT

  • The greener the banana, the lower the GI.
  • The Triple Protein Formula in LIFEGAIN® can help you to feel fuller for longer and assist with recovery of muscle tissue and maintain a healthy weight.

NUTRITIONAL INFO (per serving)
Energy 362kJ  |  Protein 6g  |  Carbs 10g  |  Sugar 6g  | Fat 3g

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Lettuce
Protein
Pizza

Pizza pinwheels

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It’s a pizza that took a wrong turn and ended up in a crêpe pan. Melted mozzarella cheese with tangy tomato paste, all wrapped up in a fluffy egg pancake. It’s like a pizza party in your mouth and everyone is invited.

Servings:

6

Ingredients:

9

Total time:

10 – 15 minutes

Ingredients

  • 4 large eggs
  • 50ml low-fat milk
  • 1 tsp. baking powder
  • 2 Tbsp. (80g) low-fat cottage cheese
  • 1 small tin (90g) tomato paste
  • 1 tsp. dried herbs e.g. Italian herbs
  • 30g mozzarella cheese, grated
  • Pinch of salt
  • Ground black pepper

Method

  1. Beat eggs with the milk and add in baking powder, salt, and pepper.
  2. Heat a pan over medium heat and spray with non-stick cooking spray.
  3. Pour in the egg mixture and make sure to cover the base of the pan. Let it cook on one side till just brown and then cook the other side. Try not to overcook as it will then dry out when in the oven.
  4. Once cooked, remove from heat and cool slightly.
  5. Spread low-fat cottage cheese on the egg base then tomato paste. Spread mozzarella cheese over the whole base and flavour with herbs, salt, and pepper.
  6. Heat oven to 180°C (an air fryer – about 180°C). Get a baking sheet ready and line with baking paper. 
  7. Roll the base with toppings like a pancake, use a toothpick to keep the roll together. 
  8. Place the roll on the baking paper. Bake in the preheated oven for 5 minutes and check to see the cheese is melted and it’s slightly browned and toasted.
  9. Remove from the oven and cool slightly. Slice into thick slices (about 2 – 3cm thick) to form wheels.
  10. Can be served hot or cold as a snack. 

HEALTH FACT

Eggs contain very little saturated fat and abolutely no trans fat.

NUTRITIONAL INFO (per serving)
Energy 404kJ  |  Protein 8,9g  |  Carbs 4g  |  Fat 5g

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Spicy
Ball
Rockets

Ham & Cheesy Rockets

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Prepare for lift-off. These rockets are fuelled with ham and packed with more cheese than an astronaut’s lunch. Peek inside and you will find a secret stash of crunchy peppers. The perfect after-school pick-me-up.  

Servings:

3 (2 rockets are 1 serving)

Ingredients:

4

Prep time:

10 minutes

Ingredients

  • 6 slices (120g) lean ham or chicken 
  • 45g cheddar cheese, cut into thin sticks (15g per serving)
  • 45g mini peppers (of your choice of colour)
  • ¾ cup blueberries

Method

  1. Place the ham open on a plate. Top with the cheese and peppers and wrap the ham around the cheese sticks and peppers.
  2. Serve with the blueberries on the side.

Refrigerate in an airtight container for up to 3 days. For a dairy-free option, use vegan cheese.

HEALTH FACT

Blueberries are an ideal addition to kids’ lunches and snacks. Each tiny bite is packed with several essential nutrients. They are an excellent source of manganese for nerve function, a good source of vitamin C to support immune health, and an excellent source of vitamin K for bone growth.

NUTRITIONAL INFO (per serving)
Energy 477kJ  |  Protein 10,8g  |  Carbs 4g  |  Fat 6,3g

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Quesadillas
Raisin
Quesadillas

Mini Monster Quesadillas

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Calling all monster munchers. These quesadillas are so good, they will have little monsters doing a happy dance in your tummy. Filled with yummy chicken to satisfy even the hungriest roar. 

Servings:

8

Ingredients:

11

Total time:

35 minutes

Ingredients

  • 2 large whole wheat tortilla wraps (about 67g each)
  • 1 Tbsp. (15ml) olive oil
  • 1 (130g) skinless chicken breast, cut into strips
  • 1 small onion, sliced
  • 1 small red pepper, chopped
  • 1 small yellow pepper, chopped
  • 50g cheddar cheese, grated
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 clove garlic, crushed
  • 1 tsp. mild chilli powder to taste, optional

Method

  1. Heat the oil in a frying pan or wok until hot.
  2. Add the onion and chicken and cook on high for about 3 minutes, turning regularly.
  3. Add spices, garlic, and chilli (if using). Continue to stir around for a couple more minutes.
  4. Add the peppers and cook on a medium heat until they have softened. Make sure that the chicken is cooked through if the chicken is sliced thickly. This normally takes around 5 minutes.
  5. Turn the oven grill on high.
  6. Place one wrap on a baking sheet and top with the cheese and chicken mix and cover with the other wrap.
  7. Cook for 2 – 3 minutes until the cheese melts.
  8. Remove from the grill and cut into 8 slices.

TOP TIPS

  • Veggie variations: courgettes, grated carrots, broccoli, and chopped tomatoes.
  • Keep the vegetables as dry as possible as they can make the wrap soggy.
  • You can also use lean beef mince or tuna instead of chicken. If you use tuna, add a tsp. of lite mayo and lemon juice so that it’s not too dry.

NUTRITIONAL INFO (per serving)
Energy 565kJ  |  Protein 7,7g  |  Carbs 11g  |  Fat 6,2g

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Raisin
Ramen

Ramen Rumble

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This is Ramen Rumble, a heavyweight championship bout in your bowl. Tender beef throws down with mighty broccoli florets, and a perfectly boiled egg acts as the referee. Who will win? Every delicious slurp is a victory.

Servings:

6

Ingredients:

12

Total time:

30 – 40 minutes

Ingredients

  • 2 Tbsp. apple cider vinegar
  • 6 Tbsp. low-sodium soya sauce, divided
  • 2 Tbsp. corn starch, divided
  • 4 garlic cloves, chopped, divided into 2 Tbsp.
  • 2 Tbsp. (15g) ginger, finely chopped and peeled, divided
  • 500g steak, thinly sliced against the grain
  • 1 Tbsp. low-sodium vegetable stock powder
  • 2 Tbsp. oyster sauce (or black bean paste)
  • 5 Tbsp. olive oil
  • 500g broccoli, cut into smaller florets of about 2 – 3cm
  • 2 Tbsp. toasted sesame seeds
  • 3 large boiled eggs, halved lengthwise

Method

  1. In a large bowl, whisk vinegar, 2 Tbsp. soya sauce, 1 Tbsp. corn starch, 1 Tbsp. garlic, and 1 Tbsp. ginger until corn starch is dissolved. Add steak, toss to coat. Marinade at room temperature for 15 – 30 minutes.
  2. In a small bowl, whisk 4 Tbsp. soya sauce and 1 Tbsp. corn starch until dissolved. Add oyster sauce and 1 Tbsp. stock powder. Add 1 cup water and whisk.
  3. In a large skillet over medium-high heat, heat 1 Tbsp. oil. Add half of beef. Spread into an even layer and cook, undisturbed, until browned. Stir to redistribute beef and cook, stirring often, until cooked through. Transfer to a plate. Repeat with 1 Tbsp. oil and remaining beef.
  4. In the same skillet over medium-high heat, heat 2 Tbsp. of oil. Add broccoli and cook, stirring often, until bright green.
  5. Push broccoli to one side. Add remaining 1 Tbsp. oil, 1 Tbsp. garlic, and 1 Tbsp. ginger to empty side of skillet. Cook, stirring, until fragrant, then toss to combine with broccoli. Cover and cook until broccoli is tender.
  6. Uncover, add beef and accumulated juices and toss to combine. Cook, tossing until coated and glossy. Top with sesame seeds and the boiled egg halves.
  7. Divide into 6 equal amounts with a boiled egg half each. Serve warm. 

NUTRITIONAL INFO (per serving)
Energy 1386kJ  |  Protein 26g  |  Carbs 11g  |  Fat 19g

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Soup
Soup

Lentil Superhero Soup

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Want to be a legume legend or vegan vigilante who gets strength from a lentil soup recipe? This soup packs a mean punch (of fibre), every spoonful is a nourishing explosion and balances your gut as well.

Servings:

4

Ingredients:

11

Total time:

50 minutes

Ingredients

  • 1 Tbsp. olive or avocado oil
  • 1 medium carrot, peeled and cut into rings
  • 1 cup cabbage, coarsely chopped
  • 1 medium onion, peeled and chopped
  • 1 leek, sliced
  • 1 celery stalk, chopped
  • 1 medium tomato, skinned and chopped
  • ½ 400g tin lentils or ½ cup (200g) cooked dry lentils
  • 500ml water
  • 1 tsp. salt
  • Freshly ground black pepper to taste

 

Method

  1. Heat the oil in a pan and add all the vegetables except the lentils.
  2. Cook over low heat for 10 minutes stirring occasionally.
  3. Add 300ml water (rest will be added at the end) and seasoning. Simmer until the vegetables are tender (about 25 minutes). 
  4. Add the lentils and heat the soup through and add the remaining water (little bit at a time) until a smooth and thick consistency is reached. More water can be added if needed.

HEART HEALTH

Lentils are a plentiful source of fibre, folic acid, and potassium. These nutrients all support heart health. Increased fibre intake can reduce levels of low density lipoprotein (LDL) cholesterol, also known as bad cholesterol.

NUTRITIONAL INFO (per serving)
Energy 549kJ  |  Protein 5,3g  |  Carbs 14g  |  Fat 4,1g

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chickpea

The Hangry Hippo

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This isn’t your grandma’s chickpea salad. This has got more kick than a hippo in a tutu. It’s the perfect lunch to tame your inner hangry beast. Served on a bed of baby spinach, because even hangry hippos need their greens.

Servings:

4

Ingredients:

9

Prep time:

10 minutes

Ingredients

  • 1 can (400g) chickpeas
  • 2 Tbsp. fresh parsley
  • 2 Tbsp. fresh chives
  • ¼ cup lemon juice
  • 2 Tbsp. extra virgin olive oil
  • 1 small garlic clove, minced
  • 1 Tbsp. nutritional yeast
  • Pinch of salt
  • 4 cups baby spinach

Method

  1. In a mixing bowl, combine the chickpeas, parsley, chives, lemon juice, oil, garlic, nutritional yeast, and salt. Mix well.
  2. Season with additional lemon juice or salt if needed.
  3. Divide the baby spinach between four plates or bowls just before eating and top with the chickpea salad mixture and any excess dressing from the mixture.
  4. Serve cold.

SWOPS AND MORE FLAVOUR

  • If you want more flavour, you can add other fresh herbs, red pepper flakes or parmesan cheese.
  • You can also swop out the chickpeas with butter beans or lentils.
  • Leftovers can be refrigerated in an airtight container for up to 3 days. Assemble the salad just before serving.

HEALTH FACT

Nutritional yeast is an inactivated version of the yeast you use to make bread or beer. It has a savoury or umami flavour. It is a good source of protein and high invB vitamins.

NUTRITIONAL INFO (per serving)
Energy 871kJ  |  Protein 9,5g  |  Carbs 17g  |  Fat 10g

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meatball
Wraps
meatball

The Mighty Meatball Spuds

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Get ready for a spud-tacular meatball adventure. This lunch is pure comfort on a plate. Soft, fluffy potatoes cradle the juicy meatballs, all smothered with a tangy sugar-free tomato and onion relish. 

Servings:

4 (1 serving is 3 potato quarters and two meatballs)

Ingredients:

14

Total time:

40 minutes (excluding boiling of potatoes)

Ingredients

  • 1 cup (240g) sugar-free tomato and onion relish
  • 250g lean mince or ostrich mince
  • 1 large egg
  • 3 Tbsp. (45g) parmesan, grated
  • 1 tsp. oregano, dried
  • 2 Tbsp. basil, dried
  • 2 Tbsp. fresh parsley, chopped
  • 2 garlic cloves, finely minced
  • 1 ½ tsp. onion powder
  • ½ tsp. red pepper flakes, optional
  • Salt
  • Black pepper
  • 3 medium potatoes (80g each), boiled till soft, with skin on
  • Fresh basil leaves as garnish

Method

  1. Preheat the oven to 180°C and line a rimmed baking sheet with parchment paper. Set aside.
  2. Pour tomato and onion relish into a glass baking dish and spread in a thin layer to cover the bottom and set aside.
  3. Add mince, eggs, parmesan cheese, oregano, basil, parsley, garlic, onion powder, and red pepper flakes to a separate glass bowl. Season with salt and pepper to taste. Thoroughly combine mixture using your hands and divide into 8 equal-sized portions. You can make them bigger or smaller as well.
  4. Gently roll each portion into a ball and place on prepared baking sheet, leaving room between each meatball. Place baking sheet in the preheated oven and bake for 15 – 20 minutes. 
  5. Remove from oven and transfer the meatballs to the glass baking dish filled with tomato and onion relish.
  6. Place baking dish in oven for approximately 10 minutes, or until sauce and meatballs are heated through. Remove from oven.
  7. Cut the potatoes into quarters, dividing into 4 servings and top each serving with two meatballs and tomato and onion relish.
  8. Garnish with fresh basil leaves and serve.

NUTRITIONAL INFO (per serving)
Energy 1103kJ  |  Protein 21,8g  |  Carbs 25g  |  Fat 7,6g

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Wraps