Eat your way into shape this summer

John's dishes are predominantly vegetable-based, with small portions of protein, following a general ethos of "if it comes from the earth, it's good for you".

Follow this seven-day recipe guide to feel cleansed and nourished — and most importantly, satisfied! Meaning you won't be left craving something sweet.

Day 1
Roast pumpkin, watercress and feta salad

• ½ butternut pumpkin, peeled, deseeded and cut into 4cm chunks
• 1bch watercress, leaves picked, washed and drained
• 100g good quality goat's cheese, roughly broken up by hand
• 30g toasted pine nuts
• 20ml olive oil
• 1g maldon salt
• 1g pepper
• 10ml balsamic vinegar

Method
Preheat oven to 180 degrees. Toss pumpkin through olive oil and season with salt and pepper. Place on roasting tray and roast until golden. Remove from oven and cool. In a bowl add pumpkin, goat's cheese, pine nuts and watercress, mix gently. Place into serving bowl and drizzle with balsamic.

Click on Day 2, for your next delicious and healthy recipe!

• 1 ½ telegraph cucumber
• ½ brown onion peeled
• 3 ea garlic cloves
• 1kg green tomatoes
• 2 ea green capsicums seeds removed
• 2 ea green chillies (less if you like spice milder)
• 1bch basil
• 100g blanched almonds
• 350ml apple juice
• 125ml sherry vinegar
• 100ml extra virgin olive oil
• 10ea green peppercorns

Method
Roughly chop all the ingredients into 2cm cubes, combine everything together and marinate overnight. Process in a blender until smooth and pass through a very fine strainer.

Click on Day 3, for your next delicious and healthy recipe!

• 4 x 100g salmon fillet (skin off and bones removed)
• ½ cup dry white wine
• 2 bay leaves
• 1 lemon sliced
• 6ea peppercorns
• 2 litres water

Asian bean salad

• 50g snake beans blanched and still crunchy
• 50g bean sprouts picked and washed
• 50g carrot julienne
• 50g red capsicum julienne
• 25g picked coriander leaves
• 5g picked mint leaves
• 5g toasted sesame seeds

Lime and chilli dressing

• 125ml fresh lime juice
• 5g finely chopped garlic
• 5g finely chopped red chilli

Method
Place wine, bay leaves, lemon peppercorns and water into a deep pan and bring to a simmer. Reduce heat to low, add salmon, cook uncovered for 5-6 minutes or until just cooked through. Remove from liquid and drain on kitchen paper. For the salad: Mix all the ingredients together, add dressing.

Click on Day 4, for your next delicious and healthy recipe!

• 2 handfuls of baby rocket (washed)
• 2 ea yellow witlof
• 2 ea purple witlof (if not available use yellow)
• 2 ea mango
• 1 ½ avocado
• ¼ papaya
• 30 ea mint leaves

Lime vinaigrette

• 2 ea limes
• 125ml extra virgin olive oil
• sea salt
• pepper

Method
Wash and dry rocket well, separate the leaves from the witlof. Cut the cheeks from the mango and remove skin.

Slice flesh lengthways into even strips. Peel the avocadoes and slice the same way. Repeat with papaya.

Finely shred mint leaves. Toss all together. For vinaigrette: finely grate zest and juice fruit, combine with oil and season.

Click on Day 5, for your next delicious and healthy recipe!

• 4 fig cut into quarters
• 8 slices prosciutto
• 80g gorgonzola diced (20g per serve)
• 200g frisee/curly lettuce picked
• 2 ea purple witlof,
• 1bch watercress, washed and picked
• truffle honey vinaigrette
• reduced balsamic

Truffle honey vinaigrette

• 50g honey
• 32ml white balsamic
• 32ml extra virgin olive oil
• 50ml olive oil
• Truffle oil to taste

Method
In a bowl combine gorgonzola, watercress, witlof sliced in half lengthways, frisee, torn prosciutto and figs. Add truffle vinaigrette just to coat and season lightly.

Drizzle the plate with reduced balsamic and arrange the salad on top.

For the vinaigrette: Warm honey in a pan and add balsamic. Whisk in oils, season and add truffle oil to desired taste.

Click on Day 6, for your next delicious and healthy recipe!

Barramundi in rice paper with tomato salad

• 4 x 60g barramundi fillets
• 1 pnt shiitake mushrooms
• ½bch lemon thyme
• 1 pnt snow pea sprouts (stems removed)
• 2 ea roma tomato (skinned and diced, pulp removed)
• ½ clove garlic finely chopped
• vegetable oil
• 4 sheets rice paper (large round size)
• warm water

Tomato salad

• 3 ea vine ripened tomato
• ½bch basil
• 1 baby cos lettuce
• 2tbsp balsamic vinegar
• sea salt
• pepper

Method
Finely slice shiitake mushrooms. Heat pan add mushrooms and garlic and cook until soft. Add lemon thyme and then the diced tomato. Make sure the pan is quite warm and fry the tomato quickly. Take off heat and remove from pan immediately. Do not overcook the tomato or your mix will be wet. Set aside.

Place the snow pea sprouts into the middle of the rice paper (follow rice paper packet instructions) and then the shiitake and tomato mix. Place the fish straight on top and fold the rice paper over to form a parcel. Turn over and let sit for three minutes before pan-frying.

Heat a non-stick fry pan, add oil and add barramundi with the snow pea sprouts. Panfry for three to four minutes and turn over. Make sure the pan is hot enough or the rice paper will stick. Once sealed place in 180 degree oven for 6-7 minutes.

For the salad: combine all the ingredients and serve beside the barramundi.

Click on Day 7, for your next delicious and healthy recipe!

• 2 x150g free range chicken breast (skin off)
• 5 ea cherry tomato cut in half
• 4 ea pitted kalamata olive cut into thirds
• 2 ea small boiled chat potato cooled (cut into quarters)
• 15g low fat feta cheese (cut into 1cm dice)
• 0.5 pnt baby parsley trimmed
• 750ml vegetable stock (store bought)
• 2tsp baba ganoush (store bought)

Dressing

• 2 tblsp balsamic vinegar
• 2 tblsp olive oil

Method
Place vegetable stock into a wide pot. Bring to a simmer. Place chicken into simmering stock, make sure the liquid covers the chicken. Poach for 10 minutes.

Turn off and leave chicken in stock for 15 mins then remove. For the salad: portion evenly the tomatoes, olives, potato, feta and parsley. Place into the middle of the plate and drizzle with one tablespoon of dressing. Remove chicken carefully from the stock. Place on top of the salad and top with a teaspoon of baba ganoush.