Mariska van Wyk

flour • sugar • baking powder • cocoa • salt • eggs • oil • hot water or hot black coffee

lentils (cooked and drained) • butternut squash • beet (cooked) • red cabbage • Parsley • olive oil • vinegar • honey • Salt • Pepper

organic chicken breasts • dried oregano • Salt • extra-virgin olive oil • Freshly ground pepper • garlic, minced • spinach, chopped Pinch red pepper flakes • small roasted red peppers, chopped • chopped parsley • currants • pine nuts, toasted

lean ground lamb • medium onion, finely chopped • red bell pepper, seeded and chopped into small pieces • spinach, chopped • garlic, minced • egg • gluten-free bread crumbs • salt • freshly ground pepper • Extra-virgin olive oil

sprouted lentils (sprouting instructions below) • extra-virgin olive oil • Juice of 1 lemon • salt Pinch freshly ground pepper • prepared mustard • apple cider vinegar • heaping tbsp chopped parsley

mango, peeled and cut into chunks • banana • Juice of 1/2 orange Juice • lime • cultured coconut milk (or regular dairy kefir) • water • ground flaxseeds • serving protein powder (about 15 grams)

pork chops • pineapple slices in juice • brown sugar • Italian dressing • pineapple juice • soy sauce

Non-stick cooking spray • boneless, skinless chicken breasts, cut into bite-size chunks • pineapple juice • low-sodium soy sauce • red bell pepper, cut into bite-size strips • green bell pepper, cut into bite-size strips • mangos, pitted and cut into bite-size strips • toasted; slivered almonds ground black pepper to taste • ground ginger

small red potatoes (about 3 potatoes), rinsed and cubed • baby carrots • green beans, trimmed • boneless, skinless chicken breasts, halved (about 450g) • olive oil • lemon juice, divided • honey • chopped fresh rosemary or 1 tsp dried rosemary • grated lemon peel • ground black pepper

rump steak, finely sliced • soy sauce • grated fresh ginger or a ¼ tsp ground ginger • virgin / olive oil • broccoli, chopped to bite sized florets • corn-starch • beef broth • sesame oil

fresh spinach, rinsed and dried • dried cranberries • walnut halves • tomato sliced • steak, thinly sliced • salt (sea / Himalayan) • ground black pepper

Non-stick cooking spray • large onion, peeled and chopped • green bell pepper, seeded and chopped • large zucchini, chopped • cooked, chopped chicken breast ¾ cup red enchilada sauce • cans no salt (sea / Himalayan) added tomato sauce • whole wheat tortillas • shredded reduced fat cheese

virgin / olive oil • chicken fillets chopped • onion • mushroom soup • curry powder • low fat milk • broccoli • salt (sea / Himalayan) if desired and pepper • brown breadcrumbs (2 slices) (low GI) • low-fat grated cheese

tuna in brine or drained • onion chopped • Parsley sauce • Worchester sauce • salt (sea / Himalayan) if desired • Pepper • low-fat spread • fresh brown breadcrumbs • – 2 tsp of finely chopped parsley • low fat spread • whole wheat flour • low fat milk •

egg whites • castor sugar • corn flour • white vinegar • Vanilla extract • tennis biscuits • butter • tbsl sugar • egg white and yolk separated • condensed milk mixed • salt • lemon juice

eggs • water • Sunflower oil • self raising flour • baking powder • salt

volroommelk • koekmeel • sout • botter • Kaneelsuiker