1. Heat EVOO in a large frying pan over medium-low heat. Add eggplant and cook for 5-8 minutes, tossing constantly, until the eggplant is glossy. Add the capsicum, tomatoes and 1 cup water and cook for 15-18 minutes, stirring occasionally, until the mixture just starts to break down.

2. Stir in capers, olives, vinegar and freshly cracked black pepper to taste. Simmer gently, stirring occasionally, for 8-10 minutes until the vegetables are very tender and the caponata is thick and stew like. Stir through pine nuts and fresh herbs.

3. Store the caponata in an airtight container in the fridge covered with EVOO.

1. Preheat oven to 180°C and line a baking tray with baking paper. Lay the pumpkin wedges on the tray with space between each wedge. Drizzle with 1 tbsp EVOO and sprinkle with sumac. Roast for 30-40 minutes until golden brown and easily pierced with a fork. Remove from the oven and allow to cool.
2. Meanwhile, make the hummus by placing chickpeas, tahini, lemon zest, all but 1 tbsp lemon juice and freshly cracked black pepper to taste in a blender and puree until smooth. Add water, if necessary, to achieve a soft, spreadable consistency.
3. To make the dressing, whisk together 3 tbsp EVOO and remaining 1 tbsp lemon juice.
4. Toss the spinach, lentils and thyme leaves together.
5. Assemble by spreading hummus on the base of a serving platter. Add roasted pumpkin wedges and scatter with spinach salad. Drizzle the dressing over the salad.

1. Preheat oven to 200°C and line a baking tray with baking paper.
2. Combine 1 tbsp EVOO, miso, soy sauce and lemon juice in a small mixing bowl. Set aside.
3. Lay chicken thighs in a single layer on the baking tray. Brush chicken with half of the miso mix. Toss the sweet potato cubes in 1 tbsp EVOO and scatter around the chicken. Bake for 10 minutes and remove from oven.
4. Brush remaining miso paste onto chicken thighs. Scatter beans around the chicken and sweet potato. Bake for a further 15 minutes, or until sweet potato is tender and chicken is cooked through.
5. Serve with mint, parsley and lemon zest scattered over the tray bake.

*Can be tweaked to be gluten free: Ensure miso paste is gluten free and use tamari or gluten-free soy sauce instead of soy sauce.

Tip: Leftover baked chicken can be sliced and added to a sandwich made on probiotic-enriched bread or in a whole grain wrap with salad.

1. Preheat oven to 180°C.

2. Mix together oats, nuts, seeds and coconut in a large bowl. Add EVOO and stir through to coat evenly. Spread muesli on a lined baking tray.

3. Roast for 20 minutes or until lightly toasted. Stir the muesli after 10 minutes to avoid burning.

4. Remove from oven and allow to cool. Seal in an airtight container and use as required.

1. Place rice and 1 cup water in a saucepan and stir to combine. Cook over medium heat, covered with a tight-fitting lid, for 8 minutes. The liquid should be absorbed and the rice tender. Add the drained chickpeas and stir.

2. Meanwhile, make the dressing by combining EVOO, lemon juice, grated ginger and a few drops of sesame oil in a screw top jar. Screw on the lid and shake.

3. When ready to serve, divide the rice and chickpea mixture among four bowls. Top with one-quarter of the tuna, prepared vegetables and herbs. Drizzle with dressing just before serving.

Tip: To save time, you can use a 450g pouch of microwaveable brown rice. Simply heat for 2½ minutes according to packet instructions.  

1. Place eggs, yoghurt, chickpea flour and black pepper, to taste, into a large mixing bowl. Whisk to form a batter. Stir in 3 cob’s worth of corn kernels and spring onion tops.

2. Heat EVOO in a large non-stick fry pan over a medium heat. Place 1⁄4 cup of mixture into the pan and cook until the underside is golden. Flip the fritters and cook until golden on the second side. Once cooked, place onto a plate lined with absorbent paper.

3. Meanwhile, make the salsa by combining remaining corn kernels, capsicum and cucumber.

4. To serve, place a corn fritter onto serving plate and layer with a dollop of yoghurt and corn salsa. Season with freshly cracked black pepper, to taste.

Tip: Instead of fresh corn cobs, you can use a 420g can no-added-salt corn kernels. 

1. Fill a medium-sized saucepan with water and bring to a simmer. Gently slide each egg into the water and cook for 3 minutes or until the white has set and the yolk is cooked to your liking. Lift eggs out of the saucepan with a slotted spoon.

2. Meanwhile, heat 2 tbsp EVOO in a large frying pan. Add mushrooms and thyme, stirring occasionally. Cook for 10 minutes or untill golden and tender. Remove the pan from the heat and season with pepper and lemon juice.

3. Toast the bread and drizzle with remaining EVOO.

4. Assemble mushrooms and egg on toast and serve immediately.

*Can be tweaked to be gluten free: Use gluten free bread