COOK TIME
15 min

INGREDIENTS

⅓ cup low-fat buttermilk
1 head cauliflower (separated into small florets, discard core and stem)
5 cloves garlic (peeled and left whole)
1 potato (peeled and cut into 2-inch cubes)
1 tbsp olive oil
2 tsp butter (unsalted butter)
2 tbsp parmesan cheese (grated)
1 tsp salt
½ tsp black pepper

DIRECTIONS

Step 1
In a large saucepan, place potato, garlic, and cauliflower and enough water to cover. Bring to boiling, reduce heat to medium, and cook until the potato and cauliflower are tender, about 15 minutes.

Step 2
Drain and add vegetables and garlic back to pot. Cover pot with a kitchen towel and put lid over towel. Let stand for 5 minutes. Remove lid and towel. This helps dry the vegetables so they mash better.

Step 3
Add buttermilk, cheese, olive oil, butter, salt, and pepper. Mash until ingredients are lightly combined. Garnish with fresh chives.

FLAVOUR HACK
For extra nutrients and a little color, add some chopped spinach. Spinach is full of vitamins and minerals such as vitamins A, C, E, and K, iron, calcium, and potassium.

COOK TIME
15 min

INGREDIENTS

450 g spaghetti
450 g ground beef
1/3 cup bread crumbs
1/4 cup finely chopped parsley
1/4 cup freshly grated parmesan, plus more for serving
1 large egg
2 garlic cloves, minced
Salt
1/2 tsp.red pepper flakes
2 Tbsp.extra-virgin olive oil
1/2 cup onion, finely chopped
1 can crushed tomatoes
1bay leaf
Freshly ground black pepper

DIRECTIONS

Step 1
In a large pot of salted boiling water, cook pasta until al dente. Drain.

Step 2
In a large bowl, combine beef with bread crumbs, parsley, parmesan, egg, garlic, 1 teaspoon salt, and red pepper flakes. Mix until just combined then form into 16 balls.

Step 3
In a large pot over medium heat, heat oil. Add meatballs and cook, turning occasionally, until browned on all sides, about 10 minutes. Transfer meatballs to a plate.

Step 4
Add onion to pot and cook until soft, 5 minutes. Add crushed tomatoes and bay leaf. Season with salt and pepper and bring to a simmer. Return meatballs to pot and cover. Simmer until sauce has thickened, 8 to 10 minutes.

Step 5
Serve pasta with a healthy scoop of meatballs and sauce. Top with parmesan before serving.

COOK TIME
15 min

INGREDIENTS

¼ cup low sodium vegetable broth
2 tbsp rice vinegar
1½ tbsp lower sodium soy sauce
1 tbsp cornstarch
1 tsp ground ginger
½ tsp sriracha
½ tsp stevia brown sugar blend
3 tbsp olive oil
1 clove garlic (minced)
560 g raw medium prawn (peeled, deveined, and tails cut off)
3 cups broccoli florets

DIRECTIONS

Step 1
In a small bowl, whisk together the broth, vinegar, lower sodium soy sauce, corn flour, ginger, sriracha, and brown sugar blend.

Step 2
Heat 2 tbsp of olive oil in a large skillet or wok. Add garlic, cook until fragrant (30 seconds). Add prawn and cook until opaque, about 4 minutes. Using a slotted spoon, remove prawn and place on a plate.

Step 3
Heat remaining 1 tbsp of olive oil in the same skillet. Add the broccoli and cook until tender, about 4 minutes.

Step 4
Add prawn back into skillet and toss to combine with broccoli. Pour stock mixture over prawn and broccoli, and toss to coat. Continue cooking until stock mixture thickens slightly, about 1 minute.

FLAVOUR HACK

Garnish with a handful of chopped fresh herbs like fresh coriander or basil for added colour and a flavour boost.