Day on a Plate - Week 1

Breakfast - Granola with greek yoghurt & fruit

Lunch - Veggie loaded omelette

Snack - Handful of raw nuts & hot cacao

Dinner - Loaded spaghetti bolognese

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INGREDIENTS

  • 500gms (ideally grass fed organic) beef mince 

  • 1 onion, finely chopped

  • 4 cloves garlic, roughly chopped

  • 1 carrot, finely diced

  • 1 zucchini, finely diced

  • 1 capsicum, finely diced

  • ½ broccoli head diced

  • 4 roma tomatoes, cubed

  • 1 1/2 cups roughly chopped mushrooms

  • 10 pitted olives, finely sliced

  • 1/3 cup tomato paste

  • 1 can crushed tomatoes (look for organic BPA free) 

  • 1 1/2 cups organic pasatta

  • 3 bay leaves

  • 1 handful of fresh herbs (basil & parsley) 

  • Grated cheese to finish

• salt and pepper to season
• pasta of choice or zucchini noodles for serving

Sautee onion, garlic and carrot on a medium heat in a good lug of olive oil till the vegetables soften and begin to caramelise.
2. Add mince & garlic, cook till brown.
3. Add all other ingredients, season well, stir thoroughly and then cover the pot with its lid bringing the bolognese to a soft boil, then turn to simmer.
4. Ideally longer you simmer the more depth of flavour will develop, I cook mine for minimum of 1 hour or until a thick rich sauce.
5. Serve on al dente pasta or zoodles and finish with shavings of parmesean.

Day on a Plate - Week 2

Buckwheat pancakes

Buckwheat pancakes

Breakfast - Buckwheat Pancakes

Lunch - Mountain bread wrap filled with shredded chicken, cottage cheese & salad

Snack - Veggie sticks & hummus

Dinner - Ricotta & Veggie Fritters


Pancake recipe

  • 1 Banana

  • 1 Organic Egg

  • 1/3 Cup Buckwheat Flour

  • ½ Tsp. Cinnamon

  • 1 Tbsp. Coconut Oil (+ a little extra for cooking)

  • 1 Tsp. Baking Powder

  • Squeeze of a Lemon or Tsp. Apple Cider Vinegar ‘ACV’

  1. Place all ingredients in a blender and blend until smooth, always add the lemon or ACV directly on top of the baking powder, it will fizz, this is what makes light fluffy pancakes.

    If you don’t have a blender you can simply mash 1 banana, add oil + egg and mix well.

  2. Add flour, cinnamon, baking powder & lemon/ACV to fizz & mix well.

  3. Heat a large skillet with a little coconut oil.

  4. For each pancake, spoon 2 to 3 tablespoons of batter onto skillet, using the back of the spoon to spread batter into a round (you should be able to fit 2 to 3 in a large skillet).

  5. Cook until surface of pancakes have some bubbles and a few have burst, 1 to 2 minutes. Flip carefully with a thin spatula, and cook until browned on the underside, 1 to 2 minutes more.

  6. Serve with a dollop of greek yoghurt, fresh berries and a drizzle of pure maple syrup.


Ricotta Fritter recipe

  • 1 Cup Fresh Ricotta Cheese

  • 2 Small Zucchini, grated

  • 1 Corn Cob (Kernels removed)

  • ½ Cup Grated Parmesan Cheese

  • 2 Organic Eggs

  • ½ Cup Buckwheat Flour

  • 1 Tsp. Gluten Free Baking Powder

  • Salt & Pepper to taste

  1. Grate zucchini, place on a paper towel and set aside.

  1. Whisk together ricotta cheese, egg, parmesan cheese.

  2. Add buckwheat flour, baking powder, salt & pepper.

  3. Squeeze excess liquid out of zucchini with paper towel & add to ricotta mix.

  4. Add corn & mix well.

  5. Heat a skillet with olive oil. Cook small picklet size fritters about 3 min each side or until golden.

Day on a Plate - Week 4

Breakfast - Protein porridge & berries.

Lunch - Veggie loaded omelette.

Dinner - Tuna pasta bake. (Recipe below)

Snack - Apple spiced muffin & cup of tea.(Recipe in lunchbox / snack idea)

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Recipe - Tuna Pasta Bake

  • 50g butter

  • 1 onion, diced finely

  • 2 Tbsp. brown rice flour

  • 1.5 Cups. milk of choice 

  • 1 Cup. grated cheese

  • salt & pepper to taste

  • 425g tin of tuna in spring water, drained & flaked

  • 1/2 head of cauliflower

  • 1/2 Cup. peas

  • 150g gluten free pasta

  • a handful of chopped parsley

  • Pre heat oven to 200 deg fan forced

  • In a large saucepan melt butter on medium heat, add onion & cook until onion is soft.

  • Add flour & stir into butter until paste is made. Cook paste for 2 minutes; this will get rid of flour taste.

  • Gradually add milk and whisk over a medium heat until thick.

  • Take off the heat, add grated cheese, mix until melted & combined - you now have a cheese sauce.

  • Transfer cheese sauce to baking dish. (Use same pot to cook pasta)

  • Bring a pot of salted water to the boil & add GF pasta, cook until al dente. If you have a double boiler steam cauliflower whilst cooking pasta or simply add cauliflower to the pot of boiling pasta to cook. Drain pasta & cauliflower then add to cheese sauce. 

  • Add flaked tuna, parsley, peas to the dish & combine.

  • Top with grated cheese & bake until golden. 


Protein Porridge

Ingredients

  • 1 Cup organic rolled oats

  • 1 Cup quinoa flakes

  • ½ cup chia seeds

  • ¼ cup flaxseeds

  • ¼ cup desiccated coconut

  • 1 teaspoon cinnamon

Instructions

  1. Place all ingredients in a jar (at least 1 litre capacity) and shake until well combined.

  2. Store in the cupboard for future use. 

  3. To cook, add 1/2 cup Protein Porridge mix with 1 - 1 1/3 cups milk of choice (eg. drinking coconut milk, soy, cashew, almond etc) into a small saucepan.

  4. Bring to the boil and then reduce to simmer on low for about 5-10 minutes or until porridge has fully absorbed the water and is smooth.

  5. Serve with nuts, seeds and fruit of choice.

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Day on a Plate - Week 3

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Breakfast: 2 eggs on a slice of paleo toast with 1/4 avocado or butter

Morning Tea: a small handful of raw nuts

Lunch: Two rice cakes topped with a small tin of Atlantic salmon, squeeze lemon juice, cucumber slices & alfalfa sprouts

Afternoon Tea: Cup of tea & bliss ball

Dinner: Mexican beef bowls


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Mexican Recipe:

Have you ever read the ingredients in store bought taco seasoning? It's full of crapola! It's so easy to make your own!
Cook a big batch of Mexican mince and serve it with any of the following:
-Homemade mountain bread chips.
-Guacamole 
-Lettuce tacos 
-Rice
-Quinoa

To make mince:
Sauté 1onion in coconut oil.
Add 3tsp cumin, 1tsp paprika, 1/2 tsp cinnamon, 1/2 tsp chilli powder.
Fry off for a minute or so.
Add 500g grass fed beef mince.
Cook until brown.
Add jar organic pasata, tin of drained & rinsed kidney beans.
Add diced capsicum, zucchini & tomato. 
Simmer on low for 45min.
Always delicious with a big dollop of organic sour cream, chopped coriander & extra chilli if your game