Spring Food Inspiration

Spring has arrived! Below is a quick, easy, nutritious spring meal for you and your family to enjoy!

The Zesty Carrot Salad, Sweet Potato Fries and Flavoursome Chicken Wings are Free from gluten, wheat, and dairy. FODMAP friendly (depending on tolerance you may wish to omit the honey and garlic). No hidden additives or preservatives. 100% freshness!

All ingredients mentioned are readily available from major supermarkets


1. Turn on the oven to pre heat before food preparation
2. Prepare the chicken marinade first, cover the chicken wings and allow to marinate in the fridge whilst you prepare the sweet potatoes
3. Cut the sweet potatoes and place into an oven proof dish
4. Add the chicken to an oven proof dish and place into the oven
5. 10 minutes later place the sweet potatoes into the oven
6. Prepare the carrot salad
7. Dish up all the food together and dig in!

Ingredients and Method for the Zesty Carrot Salad, Flavoursome Chicken Wings and Sweet Potato Fries

Comfortably feeds 4 people
Takes 40 minutes from start to finish

Carrot Salad


4 tablespoons extra virgin olive oil
1 tablespoon of lemon juice
1 tablespoon raw apple cider vinegar (Melrose is a suggested brand available from supermarkets and health food stores)
1 tablespoon of honey (optional)
1 teaspoon fresh ginger
1 long red chilli deseeded and chopped
1/2 teaspoon of ground sumac (available as a dry spice from supermarkets)
4 large carrots chopped
1 handful of almonds
1 large handful of fresh coriander
1 large handful of fresh Mint
Pink Himalayan salt and ground black pepper to taste


1. Place ginger and chilli into the food processor and blend until finely chopped

2. Add olive oil, lemon juice, vinegar, honey, sumac, almonds, carrots, coriander and mint into the bowl and continue to blend until well combined and finely grated

3. Transfer to a serving dish and season with salt and pepper

Chicken Wings


2 tablespoons of Tamari (Wheat and Gluten free soy sauce available from Supermarkets)
2 tablespoons of coconut oil melted
1 tablespoon of fish sauce
2 tablespoons of honey (optional)
4 garlic cloves crushed (optional)
1 teaspoon dried chilli flakes (or cayenne pepper)
1/2 teaspoon of Chinese five-spiced powder (such as the Masterfoods brand available from supermarkets)
12 Chicken Wings (organic free range varieties are recommended)
1 small handful of fresh Thai basil
1 small handful of fresh coriander
1 small handful of fresh mint
1 fresh Chilli


1. Preheat Oven to 200 degrees Celsius
2. Combine the Tamari, melted coconut oil, crushed garlic, honey, fish sauce, chilli flakes and Chinese five spice powder to a large bowl and mix well
3. Add chicken wings to the bowl and mix until the chicken is well coated
4. Ideally cover the bowl and place into the fridge and allow the Chicken to marinate for at least and hour or preferably over night to increase the flavour. I often don’t have time to leave the Chicken to marinate so this is an optional step for those who are well prepared and organised! Still tastes delicious!
5. Transfer wings to a baking tray, spread evenly, and roast for 25-30 minutes
6. Once cooked through serve with chopped chilli, fresh coriander, basil and mint sprinkled on top of the chicken for added freshness and flavour

Sweet Potato Fries


80mls of melted coconut oil or a good glug of Rice Bran Oil
800g sweet potato skin on
2 tablespoons of dried thyme or to taste
salt and pepper to taste


1. Preheat oven to 200 degrees Celsius
2. Cut the sweet potato into desired thickness (remember to adjust cooking times based on the thickness of the fries, eg. a wedge size will increase cooking time)
3. Place the sweet potato, melted coconut oil and thyme into a bowl and mix well
4. Add mixture to an oven tray, in a single layer, and place into the preheated oven
5. Bake fries for 15-20 minutes or until tender and lightly brown
6. Keep an eye on the fries and if required turn during the cooking process as they can burn easily

Inspiration for the above recipes are adapted from the Pete Evans Paleo Way 10 week activation programme and The Healthy Chef Theresa Cutter website.