• 1 large onion
• 1 stick of celery
• 2 large carrots
• 3 cloves of garlic
• 1 handful each of fresh  parsely, thyme and rosemary
• 60 g panchetta or you could use chorizo
• 400 g tin of diced tomatoes
• 1 tsp caster sugar
• 1 tsp dried oregano
• salt and pepper to taste
• 1 tin of  cooked lentils (rinsed)
• 1.5 litres of chicken or vegetable stock
• grated parmesan to garnish

Finely chop the fresh vegetables.  Saute the onion in a pan with a little oil for 2-3 minutes before adding the rest of the vegetables, and then the herbs.  Add in the panchetta and brown a little before adding the rest of the ingredients except the cooked lentils.  Simmer for about 30-40 minutes or until the vegetables are tender, add in the lentils and  season to taste.  Serve with grated parmesan, chopped parsley and crusty bread.

• 1 c coconut
• 1 c rolled oats
• 1 c unsalted cashew nut pieces
• 1 c sunflower seeds
• 1/2 c sesame seeds
• 1/2 c pumpkin seeds
• 3/4 c Milo
• 1/2 liquid honey
• 1/4 c raw sugar
• 125 g butter

Preheat the oven to 180 C

Combine the dry ingredients in a large bowl with the Milo.  Place the honey, sugar and butter in a small saucepan and bring to the boil being careful that it doesn't burrn.  Add to the dry ingredients and mix well.  Spread into a greased sliced tine and bake for about 18-20 mins.  Cool and cut into bars.