Protein - Prawn:
- 400 g (14 oz) prawn, peeled and deveined
- 1 tbsp (15 ml or 0.5 oz) olive oil
- 1/4 tsp (1.25 g or 0.04 oz) sea salt
- 1/4 tsp (1.25 g or 0.04 oz) black pepper
- 1/4 tsp (1.25 g or 0.04 oz) red pepper flakes

Pasta:
- 200 g (7 oz) whole wheat, buckwheat, or pulse pasta
- 2 litres (2 quarts) of water
- 1 tbsp (15 g or 0.5 oz) sea salt

Garnish:
- 2 tbsp (30 ml or 1 oz) olive oil
- 4 cloves garlic, minced
- 1/4 tsp (1.25 g or 0.04 oz) chilli flakes or fresh chilli
- 1/2 small (65g or 2 oz) white onion, thinly sliced
- 1/4 cup (15 g or 0.5 oz) chopped fresh parsley
- Zest and juice of 1 lemon (30 ml or 1 oz)
- Salt and pepper, to taste

Protein: 
1. Combine the prawn, olive oil, salt, black pepper, and red pepper flakes in a mixing bowl.

2. Mix well and set aside in the refrigerator while you prepare the pasta and salad.

Pasta:
1. Bring water and salt to a rolling boil in a large pot.

2. Add the pasta and cook according to package instructions until al dente.

3. Drain and set aside.

Garnish:
1. In a small pan, heat olive oil over low heat.

2. Add minced garlic and red pepper flakes and onion and cook until garlic is golden brown.

3. Remove from heat and stir in lemon zest, lemon juice, salt, and pepper. Set aside.

1. Heat a large pan over medium-high heat.

2. Add the marinated prawns and cook for 2-3 minutes per side or until cooked through.

3. Add the cooked pasta to the pan with the prawns and toss to combine.

4. Pour the dressing over pasta and prawns and toss again to coat evenly. Divide the pasta and prawns evenly among 4 plates. Top each plate with parmesan cheese.

5. Serve immediately and enjoy!

Baked Fish Parcels:
- 600g (1.3 pounds) white fish fillets, such as snapper or cod
- 2 lemons (100g or 3.4 oz), thinly sliced
- 50 ml (1.7 oz) olive oil
- 2 cloves garlic, minced
- 8-10 fresh dill leaves
- 8-10 fresh thyme sprigs
- 8-10 (60g or 2 oz) cherry tomatoes cut into halves
- 1 tbsp (5g or 0.2 oz) capers
- Sea salt and black pepper, to taste
- Fresh parsley, chopped, for garnish

Fresh Green and Yellow Beans:
- 200g (7 oz) green and yellow beans, trimmed
-1 tbsp (15ml or 0.5 oz) olive oil
- Sea salt and black pepper, to taste

Dressing - Lemon Herb Vinaigrette:
- 60 ml (2 oz) extra virgin olive oil
- 30 ml (1 oz) fresh lemon juice
- 1 tsp (5g or 0.2 oz) Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp (2.5g or 0.08 oz) dried basil
- 1/2 tsp (2.5g or 0.08 oz) dried oregano
- Sea salt and black pepper, to taste

Baked Fish Parcels:
1. Preheat oven to 200°C (400°F).

2. Add olive oil, garlic, dill, basil, salt, and pepper in a small bowl.

3. Place each fish fillet on a square of large parchment paper or aluminium foil. Top with lemon slices and drizzle with the herb and oil mixture.

4. Fold the parchment paper or foil over the fish, sealing the edges to create a parcel.

5. Bake the parcels for 15-20 minutes or until the fish is cooked through and flakes easily with a fork. Remove from the oven and set aside to rest while you prepare the salad.

Fresh Green and Yellow Beans:
1. Bring a medium pot ¼ full of water to a boil. Place a steamer basket over this pot, and add the green and yellow beans to the steamer basket.

Cook for 3-4 minutes or until they are tender but still crisp. Remove the beans from the steamer basket.
Note: If you do not have a steamer basket, you can add the beans directly into the boiling water and blanch them instead.

2. Heat 1 tbsp (15ml/ 0.5 oz) of olive oil over medium-high heat in a large pan. Add the blanched green and yellow beans and season with salt and pepper.

3. Remove the beans from the pan and let them cool slightly. In a serving bowl, combine the charred beans and the vinegar. Gently toss the ingredients to mix well and serve.

Dressing - Lemon Herb Vinaigrette:
1. Whisk together the olive oil, lemon juice, Dijon mustard, garlic, basil, oregano, salt, and pepper in a small bowl or jar until well combined.

1. Toss the beans with the lemon herb vinaigrette, adjusting the seasoning if needed.
2. Divide the beans among four plates.
3. Carefully open the fish parcels and place the parcels next to the beans.
4. Garnish with fresh parsley and serve hot.

Soup:
- 4 cups (1L or 34 oz) chicken stock or pho broth
-  200 g (7 oz) mixed Asian vegetables (such as bok choy, peas, and corn)
- 2 cloves garlic, minced
- 50 ml (1.7 oz) olive oil
- 1 tbsp (15 ml or 0.5 oz) soy sauce
- Salt and pepper, to taste

Dumplings:
- 100 g (2.5 oz) wonton wrappers
- 150 g (5 oz) chicken mince
- 1 clove garlic
- 1 knob ginger
- 1 tbsp (15ml or 0.5 oz) salt-reduced soy sauce
- 1 tsp (5 ml or 0.2 oz) sesame oil

1. In a large pot, heat the olive oil over medium heat.

2. Add the garlic and sauté until fragrant (about 1 minute). Add the mixed vegetables and cook for another 2-3 minutes.

3. Pour in the chicken stock. Bring the soup to a soft boil, then reduce the heat to low and allow it to simmer.

4. To make the filling for the dumplings, place the sesame, garlic and ginger into a food processor and blend until smooth.

5. Add the chicken mince and blend until incorporated. Add 1-2 tsp of chicken mixture into the centre of the wonton skins and splash a little water on the inside of the skin. Twist the dumplings together gently until sealed. Set the completed dumplings aside, being careful not to let them touch, or they will stick.

6. Drop dumplings into the hot soup. Cover the pot and cook for 5 minutes or until the dumplings are cooked through.

7. Season the soup to taste with salt and pepper. Serve immediately.

Add Protein: Stir in some cooked and chopped lean turkey sausage or ground turkey into the broth.

*If you do not have time to prepare broth from scratch, use 4 cups of water with 2 tbsp of BN Beef or Vegan Broth stirred thoroughly.

- 100 g (3.5 oz) split peas, soaked overnight and drained
- 100 g (3.5 oz) extra-lean ham, diced
- 4 cups (1L or 34 oz) low-sodium chicken stock or homemade bone broth
- 1 onion (130g or 4 oz), finely chopped
- 2 carrots (100g or 3.4 oz), peeled and diced
- 2 celery (80g or 2.8 oz) stalks, diced
- 50 ml (1.7 oz) olive oil
- 1 bay leaf
- 1 sprig fresh thyme
- Salt and pepper, to taste

1. heat the olive oil over medium heat in a large pot.

2. Add the onion, carrots, and celery, and sauté until the vegetables are softened (about 5 minutes).

3. Add the soaked split peas, ham, bay leaf, and thyme to the pot. Stir everything together. Add the chicken stock and bring to a boil. Reduce the heat to low and continue to cook the soup for 25-30 minutes or until the split peas are tender and fully cooked.

4. Remove the bay leaf and thyme sprig.

5. Using a stick blender, blend the soup until smooth, and season the soup to taste with salt and pepper.

6. Serve the soup hot, garnished with fresh herbs if desired.