• 1 large sweet potato, peeled and chopped into 1/2-in cubes (about 3 cups)
• 1/3 cup sour cream
• 1.5 tsp olive oil
• 1.5 tsp honey
• 1/2 tsp cayenne pepper
• 1/8 tsp salt

PLACE potatoes in a medium saucepan. Cover potatoes with water. Bring to a boil, then reduce heat to medium. Cook, partially covered, until very tender, 15 to 18 min. Drain well and transfer to food processor. Add sour cream, olive oil, honey, cayenne and salt. Whirl until mixture is smooth.

• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 cup chopped kale greens, packed
• 1 egg
• 1 Tbsp olive oil
• 1 Tbsp flax meal
• 1 Tbsp ground coriander
• 1 tsp ground ginger
• 1/2 tsp salt
• 454-g pkg ground chicken or turkey
• 1 cup cooked sweet potato, cubed
• 1/4 cup chopped toasted walnuts

PREHEAT grill to medium

HEAT a large non-stick frying pan over medium. Lightly spray with cooking oil. Add onion and garlic. Cook for 3 min. Add kale and continue to cook until kale wilts, 1 to 2 more min. Cool slightly.

WHISK egg with oil, flax meal, coriander, ginger and salt in a large bowl. Season with pepper. Crumble in chicken and add sweet potatio, onion mixture and walnuts. Shape into 4.5-in-thick patties.

SPRAY grill with cooking spray. Barbecue burgers, with lid closed, until cooked through, 4 to 6 min per side. Serve with spicy sweet-potato cream.

SERVES 4 / 384 calories, 25g protein, 22g carbs, 22g fat, 5g fibre, Excellent source of vitamins A and C

• 2 grated medium zucchini (about 3 cups)
• 1/2 tsp salt
• 2 eggs
• 1/2 cup all-purpose flour
• 2 Tbsp chopped fresh dill
• 1/2 cup crumbled feta
• 2 sliced green onions
• Pepper

COMBINE zucchini with salt. Let stand for 10 min in a colander.

WHISK eggs with flour and fresh dill in a medium bowl. Squeeze zucchini very well, discarding any liquid. Stir zucchini into egg mixture with feta and green onions. Season with pepper.

HEAT a large non-stick frying pan over medium heat. Add 2 tsp oil, then drop 1/4-cup portion of mixture onto skillet. Three portions should fit in a large pan. Gently press cakes down with that back of a spoon until they are about 3 in. wide.

COOK until golden, about 4 min per side

SERVES 4 / 178 calories, 8g protein, 17g carbs, 9g fat, 2g fibre

• 1 large pork tenderloin, about 500g
• 1/2 tsp cinammon
• 1/2 salt
• 1 Tbsp olive oil
• 1 1/2 cups pineapple juice
• 1 tsp hot-red-chili flakes
• 1/2 pineapple, peeled, quartered lengthwise, cored and cut into 1/2 inch pieces
• 1 green onion, thinly sliced

SLICE pork into 1/2 inch rounds. Combine cinnamon with salt in a small bowl, then sprinkle both sides meat until coated.

HEAT a large non-stick frying pan over medium-high. Add oil, then half of meat. Cook until lightly browned, 2 min per side. If meat is browning too quickly, reduce heat to medium. Transfer to a plate. Repeat with remaining meat, adding a little more oil, if needed, then transfer to same plate. Cover meat loosely with foil to keep warm.

POUR pineapple juice into pan. Sprinkle in chili flakes. Bring to a boil. Using wooden spoon, scrape up and stir in brown bits from pan bottom. Boil, stirring often, until liquid reduces to 1/2 cup, about 10 min. Return meat to pan along with any juices. Add pineapple. Reduce heat to medium. Gently boil, uncovered, turning meat and stirring occasionally, until meat is warmed through, about 2 min. Transfer meat and pineapple to plates and spoon sauce overtop. Sprinkle with green onion. Serve with rice if desired.

SERVES 4 / 248 calories, 29g protein, 21g carbs, 5g fat, 1g fibre, Excellent source of vitamin C