 GF Serves: 2-4 Skill level: Easy Pumpkin is surely the quintessential autumnal vegetable and what better way to welcome autumn than with pumpkin soup. This is no light meal type soup, this is a full-bodied nourishing soup that could get you through a Siberian winter. The use of bone broth instead of the usual stock adds protein and numerous minerals such as calcium, phosphorus and magnesium. The cream and butter add healthy nutrient dense fats including anti-inflammatory omega 3. The apple cider vinegar isn’t essential however it does help to cut through the richness of the soup. Ingredients 2 cups bone broth 4 cloves garlic, skinned 1 medium onion, roughly chopped ½ medium butternut pumpkin, roughly chopped 1 teaspoon sea salt 2 tablespoons grass fed butter 150mL fresh cream (check your ingredients: it should just be milk fat) 2 tablespoons apple cider vinegar Method 1) Place broth, garlic, onion and pumpkin in a large saucepan and bring to the boil before reducing to simmer for 15 minutes or until pumpkin is tender. Allow to cool a little. 2) Pour the mix from the saucepan into a blender with the salt, butter, cream and vinegar and blend until smooth. 3) Pour blended mix back into the saucepan and reheat over a low to medium temperature. 4) To serve ladle soup into a bowl, drizzle with olive oil and some fresh herbs, I used chive flowers. Store any leftovers in an airtight container for up to 5 days or freeze for up to a month.
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 GF, DF & Pescatarian Serves: 2 Skill level: Moderate This plate is packed with nutrients; protein, complex carbohydrates, fibre, quality fats, omega 3, tonnes of vitamins and minerals plus unsung heroes such as phytonutrients, enzymes and antioxidants. You will be hard pressed to find a more nutrient dense meal! It’s also easy to store and transport so you can take good nutrition with you wherever you go. Ingredients Salmon Cakes 130g tin wild salmon in springwater, well drained 1 free range egg 2 ½ teaspoons of coconut flour 1 tablespoon chives, finely chopped Sea salt and pepper to taste 1 tablespoon olive oil Spiced brown Rice 1 cup cooked brown rice ¼ cup roasted almonds, roughly chopped 2 tablespooons sultanas 2 teaspoon dukkha spice mix 1 teaspoon extra virgin olive oil Kale Salad 3-4 large kale leaves, very finely chopped 1 teaspoon extra virgin olive oil 1 teaspoon lemon juice ½ teaspoon smoked paprika Tiny pinch sea salt Pineapple Salsa 1 cup diced pineapple ¼ medium red onion, finely diced 1 sprig mint and coriander, leaves torn and stems finely chopped Method 1) To make the salmon cakes place drained salmon, coconut flour, egg and salt and pepper in a small bowl and mix well. If the mix seems too wet to make into little cakes then add ½ teaspoon more coconut flour. Heat oil in a frying pan over medium heat. Shape the mix into 4 small cakes and fry until golden brown on both sides. Set aside off the heat for later. 2) For the spiced brown rice mix rice, nuts, sultanas, dukkha and oil in a bowl and mix well. 3) For the kale salad place oil, lemon, salt and paprika in a bowl. Mix well with clean hands, massaging the dressing into the kale. 4) To make the salsa mix pineapple, onion and herbs in a small bowl. 5) To assemble spoon the rice, kale and salsa into separate mounds on a large serving plate. Place salmon cakes on the plate and garnish with extra herbs, spices, nuts and flat bread or chopped vegies if desired. Serve immediately.  DF, GF, Vegan Serves: 1 Skill level: Easy This easy nutrient dense meal makes a fantastic hot packed lunch. Miso paste is a food of Japanese origin made from fermented soy beans and sometimes rice. It has a salty savoury flavour which makes it very popular. As it's fermented, it's a great food for gut health because it contains all sorts of gut healthy microorganisms. Some people have health concerns about soy consumption however fermented soy is known to be the best form of soy available. Just be sure to buy a good quality miso. That is, a paste, no additives & ideally organic, which will cost a bit more but will last a long time and have the added health benefits. Ingredients 1T miso paste 3T water 1 small carrot, shredded/finely sliced 5cm piece zucchini, finely sliced 5cm piece capsicum, finely sliced 1 spring onion, finely sliced on an angle 1 portion buckwheat soba noodles, snapped in half 2 sprigs fresh mint Method 1) Clean and dry a 500-750mL jar with a leak proof lid. 2) Place miso and water in a small dish and mix with a fork until a slurry forms then pour into the bottom of the jar. 3) Pile vegetables into the jar on top of the miso, stick noodles on top and finish off with some fresh mint leaves. Screw the lid on and store in the fridge until it’s time to serve. 4) To serve boil water in a kettle or small pot. When boiled pour the water ¾ of the way up the jar. Leave to sit for 5 minutes or until noodles are tender. Top the jar up to almost full with cool water. Stir so that all ingredients are well combined and there is no miso paste sitting on the bottom of the jar. Serve immediately.  Vegan, GF, DF Serves: 8 small or 1 large Skill level: Moderate It’s that time of year where there are constant celebrations revolving around food and feasting but what to serve those people with tricky dietary requirements? Well don’t worry, this recipe is the solution. People on gluten free, dairy free, egg free, vegetarian and vegan diets can eat this dish. To make a paleo version simply replace the lentils with grass fed mincemeat and use a nut milk in the topping. For a FODMAPs friendly version just take out the onion and peas and use something like rice milk. Seriously, this recipe can feed almost anyone. Plus it is absolutely delicious and one of my favourite recipes of all time and very apt for festive feasting. Ingredients 2 tablespoons extra virgin olive oil 1 small onion, finely diced 1 stick celery, finely chopped 1 carrot, finely chopped ½ cup peas 1 tin lentils, drained 1 tablespoon dried mixed herbs Pinch sea salt and fresh pepper 400mL tomato passata (plain tomato puree) 2 medium sweet potatoes, roughly chopped 1 tablespoon extra virgin olive oil ¼ milk of choice (dairy, almond, soy etc) Method 1) Preheat the oven to 200°C. 2) To make the sweet potato topping place sweet potato into a steamer and steam until just tender. If the potato gets too soft it won’t crisp up in the oven when it is baked. Once the potato is cooked set it aside to cool. 3) While the potato is cooking heat the oil in a large frying pan over low-medium heat and place in the onion, carrot and celery. Cook, stirring occasionally until vegetables are softened. 4) Add the peas, lentils and herbs and cook to a minute. Then add the passata, turn the heat down to low and simmer for about ten minutes until the mix thickens slightly. 5) While the filling mix is simmering you can finish off the topping. Place the steamed and cooled sweet potato in a bowl, mash roughly with a fork then add the oil and milk and mix well. 6) To assemble the pie, spoon the filling to either 8 small oven safe dishes or 1 large pie dish. Leave a couple of centimetres at the top so there's space for the topping. Spoon the topping on top of the filling making sure all the top surface area of the filling is covered. Once that's done get a fork and use the tips of the fork prongs to roughen and fluff up the surface of the potato topping. This will help the topping to crisp and a crust to form when baked in the oven. 7) Place the pies/pie into the oven and bake for 15 to 20 minutes or until the top has little bits of crisped golden potato covering it. Remove from the oven and allow to cool for 5 minutes before serving. You can serve immediately however you can also make this recipe a few days ahead of time and store in the fridge or freezer and reheat in the oven when needed.  GF, Vegetarian Serves: 2 for a meal or approx. 8 as finger food Skill level: Easy Eggplant is a very divisive vegetable (though I think it’s technically a fruit) - people tend to love it or hate it. This recipe is so good that even people that hate it will like it. Eggplant slices are used as mini pizza bases so the eggplant just becomes a vessel for all the delicious pizza toppings and who doesn’t like pizza?! By using the eggplant as the pizza base it makes this pizza recipe extremely low in carbohydrates but still rich in fibre, vitamins, minerals and protein. Eggplant (or aubergine for some of our international friends) itself contains lots of fibre, vitamin C, magnesium, potassium, vitamin B6 and the deep purple skin is rich in antioxidants. So what are you waiting for? Go and make some absolutely guilt free pizza! Ingredients 1 extra-large eggplant cut into 1cm thick round slices ½ cup tomato paste 1 ½ cups mixed pizza toppings, I used slices of tomato, red onion, capsicum, olives and some fresh thyme but you could use meats, pineapple, baby spinach, mushroom etc 1 cup grated cheese of choice, tasty/mozzarella/feta etc Method 1) Preheat the oven to 200°C and line a large baking tray with non-stick paper. 2) Lay the eggplant slices out on the tray and place in the oven to cook for 10 mins. 3) Take the eggplant out of the oven, it should be partially cooked, and start spreading tomato paste on the top of each slice. Be careful and use a spoon because they and the tray will be quite hot. 4) After spreading all the slices with tomato paste start piling on your toppings of choice and then finish them off with the grated cheese. 5) Place them back into the oven for another 10mins or until the cheese is melted and toppings are cooked. Serve immediately as a meal with a side salad or on a platter as finger food.  GF, DF, Paleo Serves: 4 Skill level: Moderate Most store bought marinades are full of excessive amounts of salt and refined sugars plus numbered additives. This recipe demonstrates how easy it can be to create your own sauces and marinades at home with several basic ingredients. The enzymes in the fresh ingredients help to tenderise the chicken and baking it in the oven is a simple alternative to get crisp chicken without frying. I make a point of always trying to buy free range chicken, ideally also organic, for the benefit of the chickens but also because it is of a higher nutritional value. Ingredients 1kg free range chicken drumsticks 1 teaspoon fresh thyme leaves 1 tablespoon fresh rosemary leaves 1 tablespoon fresh parsley leaves, torn 1 teaspoon lemon zest 1 tablespoon raw honey 1 teaspoon minced garlic 2 tablespoon extra virgin olive oil Handful cherry tomatoes, squashed Sea salt and pepper Method 1) Place all ingredients in an extra-large clip lock bag, seal the bag and massage the other ingredients into the chicken for a minute. 2) Place the chicken in the fridge for at least a few hours but ideally all day. 3) When ready to cook take the chicken out of the fridge and let it sit at room temperature for 20 minutes, it will cook more evenly when it’s not as cold. 4) Heat the oven to 190°C. Line a tray with baking paper and place the drumsticks on it making sure they’re evenly spaced to help them cook evenly. 5) Place the tray in the oven and cook for 15-20 minutes or until crisp on the outside and cooked through on the inside. 6) When cooked remove from the oven and allow to rest for 5 minutes before serving. I served mine with cauliflower rice cooked in butter and parsley and fresh baby spinach. Once cooked the chicken can be stored covered in the fridge for up to 2 days.  Paleo, GF, DF, Ovo-vegetarian Serves: 1 Skill level: Easy With winter really taking hold now this is a nice and light but nutrient dense winter warmer. Comfort food has never been so healthy! This recipe is a great low carbohydrate and grain free way to enjoy ramen, plus a great way to sneak more veggies into you day. Omit the egg and add some tofu for a vegan version or add some pork or chicken for an omnivorous version. Or you can even use some bone broth instead of miso for an extra boost of nutrition! Ingredients 1 tablespoon coconut oil ½ onion sliced 2 cloves garlic crushed 2cm piece of grated ginger 2 medium mushrooms sliced 1 tablespoon miso paste 1 medium zucchini (spiralised) 1 boiled egg 1 tablespoon chopped chives Pinch of dried chilli flakes Method
 Ovo-vegetarian, GF, DF, Paleo Serves: 4 Skill level: Moderate Meals like this warming egg curry are honestly medicinal. It will soothe your body and soul. It’s got the golden trio of immune supporting foods with onion, garlic and ginger! The spices in curry powder will do everything from decreasing inflammation to increasing blood circulation. It’s a great meal to warm and soothe the mind and body at the end of a long, cold winters day. Feel free to replace the eggs with chicken for an omnivorous version or tofu for a vegan version. I served mine with shredded brussel sprouts instead of rice (they’re great at soaking up all the saucy goodness) but you could just as easily serve it with a basmati or brown rice for a very hearty meal. Ingredients 1 tin chopped tomatoes 1 tablespoon coconut oil 1 large red onion, sliced 3 garlic cloves, chopped finely 4cm piece of ginger, chopped finely 1 ½ tablespoon quality curry powder (I get mine from Herbies Spices) 1 400ml tin coconut milk (note: the only ingredient should be coconut milk!) 1 tablespoon tamarind pulp 1 ½ tablespoon brown rice malt syrup (or another sugar alternative) 8 eggs boiled as desired and peeled Sea salt Shredded coconut and chilli flakes to garnish (optional) 500g brussels sprouts, shredded Method
 Serves: 4-6 Skill level: Moderate This recipe is a take on the protein rich classic meal of chicken, brown rice and broccoli, however I’ve included some good fats so it's a nutritionally complete meal. It is also super tasty with the added seasonings! This is a great meal to cook on a Sunday afternoon to portion up and enjoy as lunches and dinners during the week. When you’re time poor and still want something healthy and nutritious, this recipe will be your best friend! Ingredients 1 large free range chicken 2 tablespoons extra virgin olive oil Sea salt and pepper Stuffing 1 tablespoon olive oil 1 diced onion ½ stick celery finely chopped 4 Australian garlic cloves sliced thinly 1 tablespoon chopped fresh rosemary Zest of half a lemon 200g pre-cooked brown rice Vegetables 1 tablespoon olive oil 4 brown onions sliced horizontally into 2cm slices 200g brussels sprouts halved 1 bunch broccolini Salt and pepper Method 1. Preheat oven to 200 degrees celsius (fan forced) and ensure there is enough space between the shelves of your oven to fit your chicken. Move shelves if needed. 2. To prepare the stuffing heat the olive oil in a medium sized saucepan over medium heat and add the onion and celery. Cook for a couple of minutes or until softened and becoming translucent. Add garlic and cook for one minute. Then add rosemary and cook for another minute. Then add zest and take off the heat and stir in brown rice. Set aside to cool. 3. While stuffing is cooling prepare your chicken. Get a roasting dish and drizzle olive oil over the bottom before laying your onion slices flat in the middle of the dish for your chicken to sit on. Place chicken in dish on onions and use a tablespoon to fill the chicken cavity with your stuffing. When finished push the rest of the lemon that you zested for the stuffing into the cavity of the chicken to seal the hole and to keep the stuffing moist during cooking. 4. Rub olive oil into surface of chicken and sprinkle with a pinch of rock or pink himalayan salt and cracked pepper to taste. Garnish with rosemary if desired. 5. Place chicken in oven for approximately 45 minutes or until juices run clear from chicken when pierced with a skewer and flesh is white and moist. 6. While the chicken cooks place sprouts and broccolini in foil, drizzle with olive oil, a pinch of salt and pepper and wrap tightly so the vegetables will steam as they bake. 7. After the chicken has been in the oven for 15 minutes put the vegetables in to bake with the chicken for 20-30 minutes. 8. When cooked let the chicken rest for 10 minutes out of the oven. 9. To serve, carve the chicken with the stuffing, sprouts, broccolini and onions. |
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March 2018
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