From the fabulous Recipes and Images from Courtyard Kitchen by Natalie Boog, published by Murdoch Books, I have two killer recipes that will have you racing for the door and ready to get into the kitchen tonight. Or now.
Book available now. Buy it here.

Basil & Parmesan Polenta Chips

When cooked perfectly, these chips have a lovely crunchy crust. They’re delicious on their own as a snack, or served with steak and salad. If I’m cooking polenta to eat with another dish, I make extra with a little basil, and refrigerate it, so I have some ready to go for these yummy chips.

Serves 4 as a side.

500 ml (17 fl oz/2 cups) chicken or vegetable stock

190 g (6¾ oz/1 cup) coarse polenta (cornmeal)

80 g (2¾ oz/¾ cup) finely grated parmesan cheese

2 tablespoons finely chopped basil

sea salt and freshly ground black pepper

olive oil spray (optional)

Line a 20 cm (8 inch) square glass or ceramic dish with baking paper.
Put the stock and 500 ml (17 fl oz/2 cups) water in a saucepan and bring to the boil over medium heat. Slowly pour in the polenta, whisking until well combined. Reduce the heat to low and cook, stirring regularly to prevent the polenta catching, for about 20 minutes, or until the mixture is thick and comes away from the side of the pan.
Remove from the heat, add the parmesan and basil, season to taste and combine well. Pour the polenta into the prepared dish, cool, then refrigerate for 2 hours, or until firm.
Cut the polenta into chips and cook on a lightly oiled barbecue hotplate until golden and crisp on all sides. Alternatively, spray the chips with olive oil and bake at 180°C (350°F) for 20 minutes, or until crisp and golden. Serve hot.

Lamb & Herb Salad

Serves 4

500 g (1 lb 2 oz) lamb backstraps or loin fillets

3 teaspoons olive oil, plus extra for drizzling

2 teaspoons finely chopped rosemary

1 teaspoon thyme leaves

sea salt and freshly ground black pepper

150 g (5½ oz) cherry tomatoes

250 g (9 oz) haloumi cheese, sliced

2 tablespoons coarsely chopped flat-leaf (Italian) parsley leaves

1 small handful coriander (cilantro) leaves

1 small handful tarragon leaves

1 tablespoon coarsely torn basil leaves

1 tablespoon finely chopped mint

4 handfuls rocket

40 g (1½ oz/¼ cup) pine nuts, toasted

1 teaspoon balsamic vinegar

Preheat the oven to 180°C (350°F).
Put lamb in a shallow dish, drizzle with a little oil, add half the rosemary and thyme, season with salt and pepper and toss to combine. Leave to stand for 30 minutes.
Put the tomatoes on a baking tray, drizzle with a little oil and season. Roast for 20 minutes, or until soft but not falling apart. Leave oven on.
Heat an ovenproof frying pan over medium–high heat and sear the lamb on both sides, until just browned. Transfer the pan to the oven and roast the lamb for 10–12 minutes, or until it is cooked to your liking. Allow the lamb to rest for 10 minutes, before slicing it diagonally.
Meanwhile, heat a little oil in a frying pan over medium heat. Fry the haloumi for 30 seconds on each side, or until golden. Remove from the pan and tear into large pieces.
Put all the herbs, including the remaining rosemary and thyme, in a bowl. Add the rocket, pine nuts, roasted tomatoes and haloumi.
Whisk oil and vinegar together and season to taste. Pour the dressing over the salad and toss gently to combine. Divide the salad evenly among four plates, top with the sliced lamb and serve immediately.

Protein is essential for building, maintaining and restoring your muscle, especially if you're active.
There's a lot out there about what types, how much and the timing around it. So I'm going to make it simple and you can take it or leave it, but do read it.

Eat protein in the morning to recharge with nutrients. Protein also satiates the appetite so you are less likely to find yourself craving jelly beans at 10am. This can be as simple as milk (protein fortified is good), a handful of nuts, miso soup or soy-based cereal. Rolled oats (WHOLEGRAIN) or eggs (boiled or poached!) are also a fabulous source of protein.

Consuming protein before a work out kickstarts muscle synthesis (repairing and building muscle) throughout and even after hitting the weights.

Drink chocolate milk after a workout. Eat within half an hour of your workout. A milk-based smoothie is an excellent choice. Throw in some berries and you've got an antioxidant fix too!

Eat a fish, lean meat, soya/tofu based lunch. Go heavy on the protein in the middle of the day to ensure you have the energy to restore from your morning and have ongoing energy through the afternoon until evening. Don't ruin your meal by choosing high-fat, overly processed foods and please don't think a protein bar is a healthy choice. Yuck. Choose lean meat with a high protein content, like chicken, beef, lamb or kangaroo. Trimmed of fat, these are power foods.
Combined with fresh vegetables and a healthy choice of fat, you have a well-rounded and nutrient rich fuel for living. Healthy fats might include avocado, walnuts, coconut oil or inherently omega-3 rich foods like salmon and trout.

Snack on protein before dinner. A 250g tub of yoghurt, a smoothie, a handful of walnuts... your body will use the protein to repair and rebuild overnight.

Eat a protein-rich dinner. All the lunchtime protein options are great. You might also include a chickpea or kidney bean salad, quinoia or boiled egg.

Great picks: Salmon, Skinless Chicken Thigh, Wholegrain Rolled Oats, Kangaroo fillet, Quinoa, Eggs, Steak, Chickpeas, Homemade Protein Balls or slices.

Try this recipe from The Naked Kitchen: Chocolate Almond Protein Bars