So Mama just signed up for the new 8 week challenge at Sam Wood’s gym, The Woodshed. The challenge, starting next week, follows the nutrition of his 28 by Sam Wood program with unlimited group fitness classes in the gym and I’m pretty sure it’s gonna hurt! So I thought I better make an early start and knocked this little beauty up tonight out of his latest cookbook 7 Minutes to Better Health. Enjoy!


Serves 2 | Preparation time: 10 minutes | Cooking time: 25 minutes

1 red capsicum, seeds removed
2 portobello mushrooms
120 g pumpkin pieces, skin on
1 tablespoon extra-virgin olive oil
1 tablespoon Moroccan spice seasoning, plus extra for serving
75 g pearl couscous
1 tablespoon rice bran oil
200 g fillet steak, cut thinly and fat trimmed off
4 big handfuls of kale leaves, torn

This salad is so packed with nutrients that you really only need a palm-sized steak to complement it. You could cook the steak in one piece to rare if that’s the way you prefer it. Just let it rest for a couple of minutes then slice it before adding it to the salad.


Preheat the oven to 180°C.

Chop the capsicum and mushrooms into bite-sized pieces. Place the pumpkin, capsicum and mushrooms on a baking tray lined with baking paper. Brush with olive oil and sprinkle with Moroccan spice seasoning. Bake for 20 minutes or until browned.

Meanwhile bring a small saucepan of water to the boil. Add the couscous and simmer for 8–10 minutes until done or ‘al dente’. Drain and set aside.

Heat the rice bran oil in a large frying pan over a high heat. Add the steak and cook until it is tender.

Transfer the pearl couscous to a large serving bowl and add the steak, kale and grilled veggies. Toss gently, adding additional Moroccan seasoning if desired.

Nutrition per serve

Energy: 2110 kJ (505 cal)
Protein: 33 g
Carbohydrates: 52 g
Sugar: 4 g
Fat: 20 g
Fibre: 6 g

This is an edited extract from 7 Minutes to Better Health by Sam Wood published by Hardie Grant Books RRP $39.99 and is available in stores nationally.

Photographer: ©Caitlin Mills