The Glow
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Ingredients

• 1 cup almond or coconut milk
• ½ frozen banana
• ½ cup pineapple or mango
• ½ tsp turmeric
• ½ tsp ginger
• Dash of cinnamon
• 1 scoop vanilla protein or collagen powder
• Squeeze of lemon or lime
• Ice to blend

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Taste and adjust, add extra lemon for zing or more milk for a thinner texture.
4. Pour into a glass and enjoy immediately.

Flavour upgrade ✨

Roast or caramelise the pineapple in a dry pan for a few minutes first, it brings out deep caramel notes instead of just sweetness. Add a pinch of black pepper along with the turmeric, it dramatically boosts absorption and gives a subtle warm bite. Finish with a little orange zest instead of just lemon, it makes the whole thing taste like a tropical dessert.

Add a few mint leaves and a sprinkle of shredded coconut on top. For more calories, blend in chia seeds, flax, or a spoonful of nut butter. For a lighter snack, skip the add-ins, approx. 300 cal.

Ingredients

• 1 cup coconut water or almond milk
• ½ frozen banana or ½ green apple
• 1 handful baby spinach or kale
• ¼ avocado
• ½ cucumber
• Juice of ½ lemon
• Small piece of fresh ginger
• 1 scoop vanilla protein or collagen powder
• Optional: 1 tbsp flaxseed or chia seed

Instructions

1. Add all ingredients to a blender.
2. Blend until silky smooth.
3. Taste and adjust, add more lemon for brightness or a little water for a lighter texture.
4. Pour into a glass and enjoy fresh.

Flavour upgrade ✨

Add ½ a frozen mango alongside the apple or banana, it brings natural sweetness that balances out the greens so it doesn't taste too "vegetal." Pair the ginger with a small mint sprig, it lifts the whole blend and cuts that heavy green taste. A tiny drizzle of raw honey at the end rounds everything out.

Top with pumpkin seeds or a thin slice of lime. The combo of protein powder, avocado, and seeds gives the perfect balance of fat, fibre, and protein, ideal as a full meal or energising breakfast.

Ingredients

• 1 cup cooked quinoa, warm or cold
• ½ cup chickpeas, roasted with olive oil & smoked paprika
• ½ cup diced cucumber and cherry tomatoes
• ¼ cup chopped parsley or mint
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon
• Sprinkle of feta or diced avocado, optional
• Sea salt and cracked pepper to taste

Instructions

1. In a bowl, combine quinoa, roasted chickpeas, cucumber, tomatoes, and herbs.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, then toss gently to combine.
4. Top with feta or avocado if desired.

Flavour upgrade ✨

Toast the dry quinoa in the pot for 2 minutes before adding liquid, it makes a real difference to flavour. Roast the chickpeas with smoked paprika, cumin, and a touch of maple syrup for a sweet-smoky-savoury combo. Skip the plain oil and lemon, instead whisk up a proper lemon-tahini dressing (tahini, lemon juice, a small garlic clove, a splash of water), it's creamy, nutty, and ties the whole bowl together.

Ingredients

• 1 salmon fillet
• 1 tsp olive oil
• Juice + zest of ½ lemon
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• Fresh dill or parsley
• 1 cup steamed greens, spinach, kale, or broccoli
• ½ cup cooked quinoa

Instructions

1. In a small bowl, whisk olive oil, lemon juice, zest, garlic, mustard, and dill.
2. Brush the mixture over the salmon fillet.
3. Bake at 180°C / 350°F for 12–15 minutes, or pan-sear until golden and cooked through.
4. Serve with quinoa and steamed greens.

Flavour upgrade ✨

Sear the salmon skin-side down first for genuine crisp texture rather than baking it plain. Stir a spoonful of capers into the lemon-dill mixture, they bring a briny punch that lifts the whole dish. Finish the steamed greens with a squeeze of lemon and a pinch of flaky salt, seasoning at the end is what makes vegetables actually taste like something.

Pairs beautifully with a drizzle of tahini or a side of roasted veggies. Tip: slightly reduce the olive oil or quinoa portion to stay closer to 450 cal.

Ingredients

• 2 chicken thighs or breasts
• 1 red capsicum
• 1 zucchini
• 1 carrot
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp turmeric
• 1 tsp smoked paprika
• ½ tsp cumin
• Salt and pepper, to taste
• Juice of ½ lemon

Instructions

1. Preheat oven to 200°C / 400°F.
2. In a large bowl, toss chicken and chopped veggies with olive oil, turmeric, paprika, cumin, salt, and pepper.
3. Spread evenly on a lined baking tray.
4. Bake for 25–30 minutes, until chicken is golden and veggies are tender.
5. Finish with a squeeze of lemon juice and a sprinkle of fresh parsley.

Flavour upgrade ✨

Marinate the chicken for at least 30 minutes, even just while the oven heats, so the turmeric and spices actually penetrate instead of sitting on the surface. Add a drizzle of honey into the spice mix before roasting, it caramelises the veggies and chicken beautifully. Swap the parsley and lemon finish for fresh coriander and a squeeze of lime, it makes the whole tray taste bright instead of one-note earthy.

Each portion includes one chicken piece and a generous scoop of veggies. Serve with quinoa or brown rice for extra carbs, add ~100 cal.

Ingredients

• 2 tbsp chia seeds
• 1 cup almond or coconut milk
• ½ tsp cinnamon
• 1 tsp maple syrup or honey
• ¼ tsp vanilla extract
• Handful of mixed berries

Instructions

1. In a jar or bowl, whisk together chia seeds, milk, cinnamon, maple syrup, and vanilla.
2. Stir well to prevent clumps, then cover and refrigerate for at least 2 hours or overnight.
3. When ready, give it another good stir, the texture should be thick and creamy.
4. Top with mixed berries and your favourite extras.

Flavour upgrade ✨

Layer it parfait-style, chia mixture, then berries, then chia again, so every spoonful has fruit running through it rather than just on top. Stir a little orange zest into the chia mixture itself, and use vanilla bean paste instead of extract if you have it, it's a much rounder flavour.

Topping options ✨

Sprinkle with Mingle Pistachio Delight for a nutty, dessert-like crunch on top, or swap in the Mingle Cinnamon Donut topper for a warmer, cosier flavour that leans into the cinnamon already in the pudding. Either one turns this from a health snack into something that actually feels like a treat.

Add crushed walnuts, cacao nibs, or a drizzle of almond butter if you don't have either topper on hand. For extra protein or a full meal, mix in nut butter or a scoop of protein powder before chilling.