Prawn + Mango Salad

Summer is here!

And with the warmer weather coming in hot and strong, what better way to cool off with a zingy but refreshing salad!

The prawn and mango combination is beyond words good in this dish. Perfect to serve as a side, a main or even an entree at your dining room table this silly season.

Why is it good for you?
Not only is it super light on the calorie end, it also provides a range of nutrients to keep your body health and ahppy. This salad is protein packed due to the prawns and spinach, a good source of both vitamin A (hair and skin health) and good old vitamin C thanks to the mango addition, and has a lovely little guilt free good for you dressing!

Serves: Two People
Calories: 287
C: 30.8g
F: 4.7g
P: 33.3g

Salad Base

  • Two large handfuls of spinach (roughly 3 – 4 cups worth)
  • 280gram cocktail prawns
  • 1 mango diced
  • 1 cup cucumber chopped
  • 10 cherry tomatoes halved

Salad Dressing

  • 1/4 Avocado
  • 1/2 Tbsp Sweet Chilli Sauce
  • 1 Lime


The reason I love this is recipe is because it is so easy to assemble and serve, be sure to chop your ingrediants in advance to help your prep time when entertaining friends and family!
In a large serving bowl place in your spinach, cherry tomatoes, cucumber, manog and prawns. Be sure to give the salad and good toss, this will allow the falvours of the tomotoes and mangoes to spread evenly and “pre-dress” the salad.
In a small pouring jug, squeeze in your limemaking sure you catch any pips.
Place in the sweet chilli sauce and avocado, and begin to whisk with a fork until smooth and creamy.
And you are done!

This little dish can keep up to 1 – 2 days in the fridge on its own.
I always reccomend to make the dressing fresh to allow for full flavour and freshness!

I would love to hear how you go with any of these recipes, so please feel free to drop a comment, a message or contact me via my socials listed below! 🙂


Low Carb Smoked Salmon Pizza

Essence of G makes sure that you can have your pizza and eat it too!

With Europe coming up in just 3 weeks times, the new goal is to tone up as much as possible. Which means a sacrifice of the grams of carbs I was eating on a daily basis. After a chat and a rework of my Macros, I now have new targets to hit each day.


I was not going to go for the next three weeks feeling deprived, that’s for sure. So I whipped up a carb friendly pizza, loaded with all the nutritious whole foods, packed with protein. Yes. Please!

Cauliflower is a legend of vegetable, from substituting it for rice to mimicking mashed potato, is there anything cauliflower cannot do?! Whoever thought of using it as a pizza base is a genius. Pure genius.

See below how to whip up a guilt free, carb friendly pizza for your dinner !

Serves 2 People

Macro Break Down (Base Only)
Carb: 25grams
Fat: 9 grams
Protein: 16.6 grams
Calories Per Serve: 226 Calories

What You Need.
1 large cauliflower
3 Tbsp Almond Meal
2 Eggs
2 Tsp Garlic Powder
2 tsp Oregano
Salt & Pepper to Taste
Feel free to add any seasonings you feel will give the base a kick, including chilli, paprika, basil or even parmesan!

What You Do.
Preheat your oven to 180, and line a pizza tray with baking paper.
Roughly chop up your cauliflower and place in a food processor. Note you will need to o this two rounds depending on your food processor size.
Blitz on high until the cauliflower becomes  rice like texture.
Scoop out and place in a large bow. Cover with cling wrap and place in the microwave for 3 – 4 minutes.
Allow the cauliflower to cool before scooping out onto a tea towel.
The trick is to drain as much moisture from the cauliflower as possible! So keep on squeezing!
In a large bowl combine your cauliflower with the remaining ingrediants and combine well. Feel free to add any extra almond meal to help cpmbine the mixture if need be.
Grab your lined pizza tray and scoop out & flatten the mixutre.
* A quick trick is to tear off a spare piece of baking paper and use it to press down, even out and neaten up the sides.
Give the base a quick spray with olive oil to help it reach a crunchy and golden colour.

Place the base in your oven for roughly 25 – 30 minutes or until base is firm and cooked through.

Place on any toppings you desire. I loaded mine up with smoked salmon, spinach, red onion, tomatoes, mushrooms and parmesan!

Place back in the oven for 10 minutes to cook and melt your toppings of choice.

Take out, slice up and serve up!

I would love to know how you guys found this recipe! Please feel free to post a comment or send me a message.

Happy Low Carb Eating!

Moroccan Spiced Lunch Bowl

Sundays = Meal Prep days !

This week I was over the instagram and google machines, looking for new meal prep inspo. So instead I asked my trusty work mates, and of course they delivered on suggestions!

One was so good that I could not pass up giving it a crack in the kitchen this sunday.

Moroccan spiced turkey meat balls + fresh cauliflower tabouli + roasted seasoned pumpkin + homemade humus… and people tell me meal prep is boring. Pfft!

This made my kitchen smell amazing alllllllll morning, and with the incorporation of fresh herbs and spices, I know my body will be thanking me all week long.

First things first though!

Serves 5.
Macro Breakdown
27.8 grams
9.4 grams
30.9 grams
313 per serve

Moroccan Spiced Meat Balls
500 grams Turkey Mince
3 tsp Moroccan based seasoning
1 tsp Paprika
1 tsp Cumin
1 tsp Rosemary
1 tsp Garlic Powder
¼ cup flaxseed meal

In a medium bowl place in your seasonings, mince and flaxseed meal, combine well and season with additional salt and pepper if desired.
Roll portions of your mince into small balls, you should aim for four balls per serving (20 in total).
Heat a medium pan with a small dollop of coconut (or oil of choice) and cook the meat balls for roughly 10 – 15 mins on a medium heat, or until cooked through.
Set aside to cool

Cauliflower Tabouli
1/2 Large cauliflower
1 Small Bunch parsley
1 Small Bunch basil
1 Red Capsicum
1 Red onion
1 Cucumber
1 Tbsp Lemon juice
½ Tbsp of herb infused olive oil
Salt & Pepper  to season

Roughly chop your cauliflower and place into a food processor.
Once the cauliflower becomes “rice like” in form, pop into a medium pan and heat through for roughly 5 to 10 minutes, set aside to cool.
Roughly chop your  cucumber, capsicum, onion, parsley and basil. Place all ingrediants into a food processor, topping with the lemon juice, olive oil and salt and pepper.
Blend on high for 20 seconds, we want to have the vegetables into super small portions but not blended!
Pour your vegetable mix in with the cauliflower rice and stir through, set aside in the fridge.

Roasted Pumpkin
1/2 Butternut Pumpkin
Moroccan Seasoning
Olive oil to drizzle

Heat your oven to 180 and roughly slice your butternut pumpkin into thin portions.
Lay the pumpkin on a lined tray and sprinkle with black pepper, Moroccan seasoning and a drizzle of olive oil.
Bake for  25 minutes or until golden brown and soft.
Take out and allow to cool slightly, you should aim for toughly three slices of pumpkin per lunch bowl.

Homemade humus
1 Tin Chickpeas
Sprinkle of sea salt
1 Tbsp Lemon juice
1 Tbsp Tahini unhulled
1 tsp Garlic Powder

By far the easiest process!
Place all ingrediants into a blend and whiz on high until well combined. Feel free to add a 1/4 cup of water to help the mixture blend through until smooth and creamy!


Now comes time for the best part, plating up & chowing down!
Arrange your tabouli, meat balls and pumpkin and serve warm. Be sure to heap one tablespoon of humus per serve to keep those macros in check!

I would love to know how you guys go with this one, and what is your favourite meal prep “go to” recipe?


Lean Lovers Bowl

Protein packed and Delicious. 

This bowl has got you covered – whether you’re organising your meal prep for the week ahead, or even a last minute dinner option !

It took me all of 10 minutes to whip up this past Sunday, and because quick and easy lunches speaks to me on a spiritual level – I would love to share it with you all. 

Macro Break Down

Carbs: 44.8g

Fats: 10.2g

Protein: 36.5g

Makes 1 Serve

What You Need

  • 100g Chicken
  • 1 Cup Spinach 
  • 1/2 Cup cooked Quinoa 
  • 2 Tbsp Sundried Tomato 
  • 1 hard boiled Egg 

What You Do

Firstly I like to cook my quinoa in advance! Quinoa keeps well and can be simply cooked in a rice cooker or small pot. 

Slice and dice your chicken and season with your favourite dry seasoning (Moroccan is my go to)

In a medium pan, melt down a tablespoon of coconut oil and cook chicken on a gentle heat

In a seperate pot, boil your egg for roughly 5 minutes. Once again eggs cooked in their shells keep well. Use the opportunity to cook up a few for your week ahead. 

Once your chicken is cooked through, take out and let cool on some paper towel. This will allow any additional coconut oil to drain off. 

Simply assemble your spinach, sundried tomato and quinoa as your base and top with your egg and delicious chicken !
I’d love to know how you guys find this recipe – and if there are any lunch bowl ideas you’d like to see up on the blog !


Clean Falafel’s

You could make a thousand puns about this food, but in all seriousness these bad boys below are protein packed and super delicious

These chickpea delights are perfect as a snack for the 3pm pick me up, or accompanied with a salad for a fulfilling and healthy lunch option

The best part about this recipe is that it only takes one chopping board, one food processor and your oven. That’s it!
Oh so simple, so if you have 30 minutes to spare you can whip these up and be munching them down in no time.

What You Need.
1 can Chickpeas
1 Onion
1 Egg
2 Cloves of Garlic
1/2 Bunch of Fresh Parsley
1 to  1-1/2 cups Almond Meal
1 tsp Baking Powder
1 tsp Lemon Juice
1 Tbsp Sesame Seeds (optional)
2 tsp ground Cumin
1 tsp ground Coriander
1 tsp Salt

What You Do.
Preheat your oven at 180 and line a medium sized tray with baking paper.
On a chopping board, peel and chop the onion, parsley and garlic.
In your food processor place in your chopped garlic, parsley and onion, along with the remaining ingredients. Keep aside your almond meal for the moment.
Blend on high until the mixture becomes smooth and creamy.
Scrape down the sides and blend again on a slow setting, slowly add in your almond meal until your mixture begins to thicken and stick together.
Continue until the consistency allows you to portion out a piece and easily roll into a small ball.
Place each ball on your lined baking tray and gently press down to flatten each one
Pop your tray in the oven for roughly 20 to 25 minutes or until golden brown,
Take out f the oven and let the falafels cool slightly prior to serving.

I topped mine with some Greek yoghurt and herbs of choice (pictured above)

How will you create yours?


Baby Beet Hummus w. Sweet P Fries

Snack time vibes.

This little creation is perfect for inbetween meals or even served as a side.

I love hot potato anything – my ultimate comfort food and hangover cure.

So why not put a healthy spin on things? Baked and seasoned sweet potato fries with beetroot hummus is a new favourite of mine and I needed to spread the love on this delicious combo!

What You Need. 

Hummus –

1 can Chickpeas

3/4 can of Baby Beetroot

1 Tsp. Garlic Paste

1 Tbsp. Unhulled Tahini

Lemon Juice

Olive Oil

Cracked Sea Salt to taste

What You Do. 

In a medium frypan, place both chickpeas , generous sprinkle of salt and garlic paste. Drizzle with olive oil and heat on medium for 5-10 minutes or until browned. Set aside to cool.

In your food processor, place the baby beets, unhulled Tahini and a generous squeeze of lemon juice!

Pour in your chickpeas mixture and blend on high until smooth and creamy.

Be sure to taste as you go! Some like it tangy other enjoy the sweetness of the beets, be sure you cater to your own tastebuds.

Chill in the fridge in an air right container.

Sweet Potato Fries –

A neat trick I learnt was to presoak my potatoes to allow starch to leave the vegetable. This means whilst cooking, your chips will go extra crispy! This is optional but I do highly recommend it.

What You Need. 

1 Sweet Potato

1tsp Olive Oil

Rosemary to season

What You Do. 

Preheat your oven to 180 degrees Celsius. Finely chop your sweet potato into thin sticks, ensure all sticks are roughly the same size to enable even cooking time.

If you wish, place in a bowl filled with water to soak for roughly 45mins.

Once soaked, drain and dry the sweet potato on paper towel and transfer onto a tray lined with baking paper.

Drizzle over both rosemary and police Oil to coat. Feel free to toss your chips around to ensure everything is evenly covered.

Place in over for 20-25 mins or until golden brown!

Serve hot and sprinkle with sea salt.
This is a killer idea for entertaining guests before the main course, as a pass around option, no matter the Occassion.

Feel free to let me know you go after trying this recipe out – I’d love to hear from you.  Xx


Winter / Summer Salad

You get the best of both seasons in one salad!

The roasted, seasoned pumpkin chunks and grilled asparagus reminds me of winter! Whilst the fresh spinach and pomegranate reminds me of hot summer days.  It’s a win win!
What You Need. 

1 bunch baby asparagus

1/4 butternut pumpkin

3 large handfuls of spinach

1/4 coconut oil

Sea salt to season

Rosemary to season

To top

Handful of crushed almonds

Sprinkle with fetta and fresh pomegranate
What You Do. 

Heat a medium sized fry pan on a low heat and dollop in the coconut oil

Chop the butternut pumpkin into small square  chunks and pop into the fry pan.

Sprinkle over a generous amount of rosemary and sea salt.

Cook the pumpkin until the thickest chunk can be halved easily. Toss in the asparagus and cook until heated through, about 3 – 5 minutes.

Once your veggies are cooked and smelling delicious, grab a platter and lay out your spinach.

Either toss through or assemble the pumpkin and asparagus on your bed of spinach.

Top with chunks of fetta, and to finish – sprinkle fresh pomegranate and chopped almonds.

Serve and enjoy!!

Serves 3 – 4 as side. 

Detox Veggie Soup

Some days you just want a big bowl of steaming soup.
Give or take your PJ’s and a blanket.
Nothing fills your tummy like the feeling of a warming veggie broth, with all the beneficial nutrients and vitamins you need to keep your body fighting strong.
Here’s a quick and simple recipe, I’m not afraid to admit I totally winged, that came out delicious and nutritious!

What You Need.
6 sticks of celery, roughly chopped
2 carrots, roughly chopped
2 onions, diced
2 cups of broccoli
1 large handful of spinach leaves
1 thumb sized piece of ginger, grated
1 Tbsp. garlic
1 tsp cayenne pepper
½ litre of vegetable stock
Salt and Pepper to taste
Generous dollop of Coconut cream to top

What You Do.
In a large pot, place in your chopped vegetables and spices.
Pour in the half litre of vegetable stock, and heat the pot.
Boil the kettle and fill with boiling water until your vegetables are fully submerged in the liquid stock.
Place lid onto your soup pot and heat on high for 20 minutes, or until vegetables are soft.
Now time to blend!
Option 1. Remove pot onto a heat proof surface and using a barmix, blend all your vegetables until the soup becomes smooth and thick.
Option 2. Allow the soup to cool a little and pour portions into a blender, or food processor and blend on high until well combined.
Feel free to section out servings to freeze for some useful meals throughout the week!
Enjoy xx

Pesto Chicken + Greens

On Sundays we meal prep!

I love a good dish that will last all week long. Especially one that only involves only one pan. Bliss!

A go to favourite of mine is this delicious Pesto Chicken, with greens and baby tomatoes. Its super simple and super quick, it’ll cover those lunch time cravings in no time!

What You Need.
4-  5 Chicken Fillets
2 Bunches Asparagus
1 1/2 Broccoli Heads
1 Punnet Cherry Tomatoes
1/2 Small jar Basil Pesto

What You Do.
Heat a large frypan with a dollop of coconut oil on a medium heat
Place each chicken fillet in the pan and cook until golden brown on each side.
Whilst the chicken is cooking, roughly chop up the asparagus and broccoli.
Toss into the pan along with cherry tomatos, leaving them whole.
Dollop in 1/2 the jar of your basil pesto and stir through until all ingrediants are well covered.
Simmer on a medium to low heat for 5 minutes before dishing up.

Keeps refrigerated for the week!

Thai Tofu Wraps

We all know that Sunday struggle where we ask ourselves the question….what am I going to eat for lunch this week??

We’ve  all been there.
When cooking up your meal prep for the week, it’s easy to go back to what is quick and simple. We often find ourselves repeating the same meals, so there is no surprise when lunch time rolls around we aren’t jumping out of our seats in excitement.

Let’s fix that!

This little recipe is quite quick and super delicious, even for none tofu lovers.
Often I find myself eating chicken or tuna, day in and day out. So a quick shop to grab some tofu was ideal this week.
Note that you can buy tofu pre marinated and cut, so for those who are after convienvce or new to the food source, this is a super good option.

Makes 4 individual servings.
What You Need.
4 White or Wholemeal Pita Breads (Small)
Kaleslaw mix (from your local supermarket OR whip up a batch yourself)
– involves shredded Beetroot, Carrot, Cabbage, Lettece and Celerey.
3 Raddishes (Small), thinly sliced
Handful of fresh Coriander
200g of Tofu
– I purchased premarinated Thai Style by “Macro”.
Sesame Seeds to garnish

What You Do.
Firstly prepare your wraps.
Plae at the base of each wrap a small handful of your kale slaw mix, and top with thinly sliced raddishes.
Finley chop up your coriander and sprinkle ove each wrap filling.
Set aside.
In a small frypan, melt down a spoon of coconut oil or a squeeze of olive oil.
Lightly fry up the tofu until it browns on each side.
Slice up into thin slices and place atop your wraps, and sprinkle over sesame seeds.
Garnish with additional coriander.

Chow down while your tofu is still hot!