10 EASY and Healthy Recipes to Meal Prep

• 2 cups almond meal
• 1 tbsp honey
• 3 tbsp melted coconut oil
• 2 tbsp Healthy Mummy Smoothie powder vanilla
• 1/4 cup dark choc chips melted

1. In a food processor add everything except for the melted dark chocolate
2. Mix until it comes together and forms a dough
3. Use a silicone loaf pan or muffin tins to put the cookie dough mix in.
4. Firmly press down the mix into the pan, and then pour the melted chocolate over the top
5. Place in the fridge to set for an hour
6. Cut into 8 bars. To prevent the chocolate on top from cracking when cutting it, use a knife that has been heated in a jug of just-boiled water.

• 1/2 cup almond meal
• 1 cup dried dates pitted
• 1 tbsp water
• 1/2 tsp peppermint extract
• 2 tbsp cacao/cocoa powder
• 1 tbsp honey
• 2 tbsp desiccated coconut

1. Place all ingredients, except the coconut, in a food processor and process on high until smooth. Use a spatula to scrape down the sides as needed.
2. Spread desiccated coconut on a plate. Roll tablespoons of the mixture
3. into 12 balls and coat with coconut.
4. Refrigerate for at least 1 hour before serving.
5. Store leftovers in an airtight container in the fridge for up to a week, or store in the freezer.
6. 2 balls is one serve.

• cooking oil spray
• 2 cups wholemeal self raising flour 240 grams
• 1/2 cup dark chocolate bits 75 grams
• 2 free-range eggs 100 grams
• 1 cup reduced-fat milk of choice 250 mls
• 1/4 cup extra virgin olive oil 62.5 mls
• 1/4 cup honey 62.5 mls
• 1 tsp vanilla extract 5 mls

Method

1. Preheat oven to 170C and lightly spray 12 holes of a muffin tin tray with cooking oil spray or line with muffin cases.
2. Sift flour into a large mixing bowl and combine with the chocolate bits.
3. Whisk eggs and combine with milk, olive oil, honey and vanilla.
4. Make a well in the flour mix and add all the liquids, stir to combine well.
5. Divide batter between each muffin tin hole and bake for 15-20 minutes until a skewer comes out clean when inserted in the centre.
6. Store leftovers in an airtight container for 2-3 days or freeze to defrost as needed.

A fussy eater friendly meal these devilled sausages will be a big dinnertime hit due to its simplicity. What kid doesn’t like a snag or 2 especially when they’re in a yummy sauce?

• 1 teaspoon mustard powder
• 1 tablespoon Worcestershire Sauce
• 1 teaspoon soy sauce salt reduced
• 1 tablespoon corn flour
• 1 cup water
• 1 tablespoon tomato paste
• 8 lean sausages of choice
• 1 brown onion peeled
• 1 apple peeled, cored and thinly sliced
• 3 sweet potatoes peeled and chopped
• Pepper
• 2 cups trimmed green beans
• 2 cups cauliflower
• 2 carrots peeled
• Fresh parsley to serve

Method

1. Slice onion into rings.
2. Whisk together mustard, Worcestershire, soy sauce, corn flour, tomato paste and water in a mixing bowl and set aside.
3. Heat 2 tablespoons of water (per serve) in a large fry pan, add sausages and poach evenly on all sides for about 5 minutes, until just cooked. Remove the sausages from the pan and chop into bite sized slices and set aside (don’t worry if the sausage is a little under cooked as they will be returned to the heat).
4. Add the onion to the frying pan and sauté until soft. Return sausage pieces and add apple slices to the pan. Pour over the mustard sauce mixture. Allow to simmer, while stirring, for 5 minutes or until the sausage is cooked thoroughly and sauce has slightly thickened.
5. While simmering the sausages, boil the sweet potato in water until soft, then mash. Season with pepper.
6. Slice carrots into rounds and steam with beans and cauliflower in the microwave or in a steaming basket on the stove top until tender.
7. Serve sweet potato mash with devilled sausages and sauce and steamed vegetables on the side.
8. Sprinkle over the parsley to serve.

• 1/2 cup brown rice uncooked
• 1 chorizo sausage chopped
• 1/2 brown onion diced
• 1/2 teaspoon smoked paprika
• 2 Tomatoes diced
• 1/2 cup frozen peas
• 1/2 cup corn kernels fresh or tinned
• 1/2 red capsicum diced
• 2 teaspoons fresh parsley
• 2 wedges fresh lime

1. Cook brown rice according to packet instructions or reheat already cooked rice until piping hot.
2. Place a non-stick fry pan over a medium heat and cook chorizo slices on both sides for approximately 3 minutes until edges are crisp. Transfer to a plate and set aside.
3. Add onion to the pan and cook for 2 minutes or until it starts to turn golden. Add tomatoes, vegetables and paprika. Toss to combine and cook for 3 minutes or until vegetables are lightly tender.
4. Add cooked rice and return chorizo to the pan. Toss together and garnish with parsley.
5. Arrange on serving plate with a wedge of lime per serve.

• 2 Large Skinless Chicken Breast
• ½ Onion diced
• 1/3 cup Gluten free soy sauce
• 1/3 cup honey
• ½ cup water
• 1 tbsp Minced Garlic
• 1 tsp Minced Ginger
• Juice of a small lime
• Rice of choice
• 1 tbsp Cornflour mixed with a little water
• Sesame seeds and spring onion to decorate

Method

1. Place chicken breast in the bottom of your slow cooker
2. Add the diced onion over the top
3. Mix soy sauce, honey, water, ginger, garlic and lime juice all together and pour over the chicken
4. Set your slow cooker to low and cook for 6-7hrs
5. Once cooked, take the chicken out, and shred the meat with a fork
6. Cook rice according to packet instructions
7. Tip the sauce from the slow cooker into a small saucepan, slowly being to a boil and add the cornflour and water mix. This will thicken the sauce.
8. Once the sauce is thickened, pour over the chicken and mix so all the chicken is covered in the sauce
9. Top cooked rice with Asian chicken mixture and sprinkle sesame seeds and green onion on top