Dinner Recipe - Coconut Fish Curry.

INGREDIENTS

  • 1 tablespoon coconut oil

  • 2 inch piece ginger, finely minced or shredded

  • 2 sprigs curry leaves

  • 2 medium sized onions, finely chopped

  • 1 medium sized ripe tomato, finely chopped

  • 1 green chilli, chopped

  • 1 teaspoon turmeric

  • 1 teaspoon salt

  • 1 cup coconut milk

  • 500 grams fish filet

  • 2 big handfuls baby spinach/kale or silverbeet


INSTRUCTIONS

  1. Heat oil in the pan. Add in the ginger and curry leaves. Fry for a minute.

  2. Add in the finely chopped onions and fry for a couple of minutes in medium flame until the onions are soft.

  3. Add in the tomatoes, green chilli, turmeric and the salt.

  4. Add in a cup of water and a cup of coconut milk. Mix well and let it simmer to a boil.

  5. Once the mixture is coming to a boil, add in the fish. Cover the pan and cook for 10 minutes on medium flame.

  6. Switch off the flame and stir through a couple of handfuls of baby spinach or silverbeet, serve the fish curry hot with rice.

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Dinner Recipe - Oat Crust Quiche.

R.E.C.I.P.E
Serves 4-8, depending on how hungry you are.

For the crust
1 cup oat flour (buy or simply ground rolled oats in a blender or food processor)
2/3 cup ground almond meal
4 tablespoons corn starch
1 teaspoon sea salt
6 tablespoons cold-pressed coconut oil or organic butter
6 tablespoons ice-cold water

For the filling
6 eggs
200 g feta cheese

1 tsp dried oregano
½ tsp red chilli flakes
½ tsp grated nutmeg
Zest of 1 lemon
1 cup steamed broccoli florets
3 rashers cooked & diced bacon
1 cup cooked cubed pumpkin

METHOD
Preheat the oven to 180C. Combine the oat and almond meal, cornflour and sea salt in a bowl. Add the coconut oil and ice-cold water. With your hands, work the dry ingredients towards the centre until a dough forms. Gather the dough into a ball, wrap in bees wax wrap then chill for about 30 minutes.

Press the dough evenly into a 20cm / 8 inch tart case.
Trim the dough flush with the edge of the case.
Prick the bottom with a fork and blind bake for about 10 minutes. Reduce the oven to 170C.

Crack the eggs into a mixing bowl, whisk for 30 seconds, then crumble in the feta cheese. Stir in the oregano, chilli flakes, zest, nutmeg and a pinch of salt and pepper. Set aside.
Add broccoli, bacon & pumpkin to tart & pour over egg mixture.

Bake for about 30 minutes until the filling is firm and golden. Let it cool for a while before serving.

Bonaparte

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Dinner Recipe - Chicken Noodle Soup.

If you want to do something wonderful for your health I would strongly recommend including bone broth into your diet.

You will glow from the inside out!

Bone broths are extremely rich in nutrients, predominantly minerals & amino acids such as arginine, glycine and proline.


Recipe:

  • 1-2 chicken carcases or bones of choice.

  • 2 carrots

  • 1 onion

  • 1 bulb garlic

  • 3 celery stalks

  • 1 onion sliced

  • 2 Tbs of apple cider vinegar

 

Method:

Start by roasting the bones in a very hot oven for 30 mins, this will increase the flavour.

  1. In a large pot or slow cooker add the bones and cover with filtered water.

  2. Add the apple cider vinegar and allow to sit in the cool water for 20-30 minutes.

  3. This helps draw the minerals and nutrients out of the bones and makes them more available.

  4. Add all other ingredients and simmer on low heat for 8-24hrs. The longer the better. (I pop my slow cooker in the laundry as the smell and be a little over powering after a few hours)

  5. Add more water if you find it evaporates.

  6. During the first few hours of simmering, impurities and a frothy layer may rise to the surface and it can be easily scooped off with a big spoon.

  7. Remove from heat and let the broth cool.

  8. Strain using a fine metal strainer to remove all the bits of bone and vegetable.

  9. Let it cool in fridge, and discard layer of fat that sits on the surface
    When cool store in the fridge for up to 5 days or freeze for up to 2 months.

  10. (lamb and beef bones take longer to cook and should be left simmering for 48 hours)
    If you use lamb or beef bones ask your butcher to cut them into small pieces.

How to enjoy:

  • Drink a warm cup of broth (like a cup of soup) with or between meals – season naturally with salt, pepper, seaweed, crushed garlic, miso, Goji berries, fresh or dried herbs.

  • Use it to braise, sautee or stir-fry vegetables and meats.

  • Add broth to curries or in soups, stews and casseroles

  • Use broth to poach chicken or use instead of water to cook rice, quinoa or couscous by absorption method.

  • For baby: mix plain broth into pureed vegetables or other mashed food. Give lukewarm as a drink. Freeze broth in an ice cube tray to portion.

To make Chicken Noodle soup add diced vegetables - leek, carrot, celery, cauliflower, potato, diced chicken & simmer till cooked through. Add rice or egg noodles and cook as per cooking instructions.



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Dinner Recipe - Spaghetti & Mini Meatballs.

This dish is a winner with fussy little humans and offers so much nutritionally for the whole family.

Meatballs:

  • 500g Beef Mince

  • 500g Pork Mince

  • 3 cloves Garlic, Minced

  • 1 carrot, pealed & grated

  • 3/4 cups Fine Bread Crumbs

  • 2 whole Eggs

  • 3/4 cups Freshly Grated Parmesan

  • 1/4 cup Flat-leaf Parsley, Minced

  • 1/2 teaspoon Salt

  • Freshly Ground Black Pepper

  • 1/2 teaspoon dried mixed herbs

  • 1/2 cup Olive Oil

  • Sauce:

  • 1 whole Yellow Onion, Diced

  • 3 cloves Garlic, Minced

  • 1 Can Whole Tomatoes

  • 1 Crushed Tomatoes

  • 1/2 cup Red Wine (optional)

  • 1/2 teaspoon Salt

  • 1 teaspoon Sugar

  • Freshly Ground Black Pepper

  • 1/4 cup Flat-leaf Parsley, Minced

  • 8 whole Fresh Basil Leaves,

  • Spaghetti, Cooked To Al Dente

INSTRUCTIONS

To make the meatballs, combine meat, garlic, breadcrumbs, Parmesan, eggs, salt, pepper, parsley, dried mixed herbs & carrot in a mixing bowl. Mix together well with hands. Roll into 25 balls and place on a lined baking tray. Place tray into the freezer for 5 to 10 minutes to firm up.

To brown the meatballs, heat olive oil in a heavy pot or large skillet over medium-high heat. Add meatballs 8 at a time, turning to brown. Remove and drain on a paper towel after each batch. Set meatballs aside.

In the same pot, add the onions and garlic and cook for a few minutes, or until translucent. Pour in whole tomatoes, crushed tomatoes, and wine. Add salt, pepper, sugar, and parsley. Stir to combine and cook over medium heat for 20 minutes.

Add meatballs to pot and stir in gently. Reduce heat to a simmer and cook for 30 minutes, stirring very gently a couple of times during the simmer.

Just before serving, stir in basil.

Serve over cooked spaghetti. Sprinkle with extra Parmesan.

  • I use the San Remo Pulse Pasta. This is a fabulous gluten free option, high in protein & fibre.

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DOAP - Quick Curry Recipe & more.

Dinner Recipe - Quick Curry.

Quick Curry

Serves 2 adults 2 children

Ingredients

  • 500g organic chicken thigh

  • 1 Tablespoon coconut oil

  • 1 Table spoon green or red curry paste (more or less for taste)

  • 270ml can of coconut milk (Ayam is a good brand)

  • 1 carrot, pealed and sliced

  • 1 zucchini sliced

  • 1 head of broccoli

  • 1 cup rice

Method

  1. Add coconut oil & curry paste to a medium sized pot, heat on medium heat till fragrant.

  2. Add diced chicken thigh & fry off for 2 minutes

  3. Add coconut cream zucchini & carrots and simmer on low/medium heat for 10 minutes.

  4. Cut broccoli into florets and place on top of chicken, place lid on top and let it simmer for another 5 minutes.

  5. Cook 1 cup of rice as per cooking instructions.

Breakfast

Pimped up porridge (see recipe on family meals)

Lunch

Poached eggs, sautéed green veg & sourdough

Snack

Handful of nuts & cup of tea

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DOAP - Beetroot Hummus and more

Breakfast

Beetroot hummus, avo & tomato on sourdough *see recipe below

Lunch

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

Snack

1/2 cup Greek yoghurt & berries

Dinner

Soup & cheesy bread (see recipe on family meals section)

Beetroot Hummus

  • 1 small roasted beet

  • 1 can chickpeas

  • 1 large lemon (zested)

  • 1/2 large lemon (juiced)

  • 1 healthy pinch salt and black pepper

  • 2 large cloves garlic (minced)

  • 2 heaping Tbsp tahini

  • 1/4 cup extra virgin olive oil

Instructions

  1. Wrap beet(s) in foil, drizzle on a bit of olive, wrap tightly, and roast for one hour or until a knife inserted falls out without resistance. (I usually do this when i’m using the oven for something else, or roast a big batch of veggies for dinner) Once your beet is cooled and peeled, quarter it and place it in your blender or food processor. Blend until only small bits remain.

  2. Add remaining ingredients except for olive oil and blend until smooth.

  3. Drizzle in olive oil as the hummus is mixing.

  4. Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water.

  5. Will keep in the fridge for up to a week.

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DOAP - Hormone Balancing Smoothie & Pumpkin Soup.

Breakfast

Hormone Balancing Smoothie

  • 1 cup milk of choice

  • 1 small banana

  • 1/2 cup berries

  • 3 Brazil nuts

  • 1 Tablespoon chia seeds

  • 2 Tablespoons Greek yoghurt

  • 1 Teaspoon Maca powder

  • 1 handful leafy greens (kale/spinach)

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Lunch

Tin wild alaskan salmon, cucumber & sprouts on rice cakes

Snack

Handful almonds & cup of hot cacao

Dinner

Pumpkin soup

Ingredients

  • 1 Butternut pumpkin

  • 2 Tablespoons olive oil

  • 1 Onion coarsely chopped

  • 3 cloves garlic chopped

  • 1 small knob ginger, sliced thinly

  • 1/2 head cauliflower

  • 1 Teaspoon curry powder

  • 1 Litre of chicken stock

  • 1 cup coconut cream

Method

  1. Heat the oil in a large saucepan over medium-high heat before adding the onion and garlic. Cook until the onion becomes translucent.

  2. Add the ginger & curry powder, fry off for a couple of minutes

  3. Toss the pumpkin & cauliflower in the oil and cook for 5 minutes. Add the stock and bring to a boil before reducing the heat to lower. Cook for 30 minutes or until the pumpkin is tender. Remove from heat and allow to cool slightly.

  4. Pour the soup into a blender and blend until smooth.

  5. Return to a saucepan and add the coconut milk & heat through.

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DOAP - Chia Seed Pudding recipe, Roast Sweet Potato chips and more.

Breakfast

Peanut Butter & fresh strawberries on gluten free toast

Lunch

Veggie loaded omlette

Snack

Chia seed pudding *make a few jars of this to have snacks ready to go

  • Pudding

    • 1/4 cup chia seeds

    • 1 cup milk eg. coconut, almond, macadamia,

    • 1-2 tblsps honey (optional)

    • 2 tblsp coconut yoghurt (optional)

    Toppings

    • Nuts eg. almonds, macadamias, pistachio

    • Seeds eg. sesame seeds, pepitas, linseeds

    • Seasonal fruit eg. berries, mango, passionfruit

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Dinner

Roasted sweet potato chips

Roasted cauliflower & broccoli

Palm size cut red meat

Recipe:

  1. Pre heat oven to 180 deg C, cut sweet potato into chips size fingers

  2. Slice cauliflower & broccoli into florets & drizzle veggies generously with extra virgin olive oil & season.

  3. Bake in the oven for 30 minutes or until cooked.

  4. Heat a skillet with olive oil, season steak with salt, pepper, garlic powder & chilli & place in a hot pan. Cook each side for 4 minutes each side.


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DOAP - Loaded Spaghetti Bolognese

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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Dinner - Loaded Spaghetti Bolognese.

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.

DOAP - Pancake Recipe & Ricotta Fritter Recipe.

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.

DOAP - Tuna Pasta Bake Recipe & Protein Porridge Recipe

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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DOAP - Mexican Recipe.

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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