Recipes

 

Here are some great recipes for you to enjoy, and they are all healthy for you, so help yourself.

Breakfast ideas:

Breakfast smoothie

Muesli (raw or gluten-free)

Mid-morning snacks:

Sweet spiced nut mix

Lunch ideas:

Vegetarian Rolls

Carrot & Nut Loaf

Pan fried eggplant, walnut pie

Pumpkin and avocado salad

Brown rice or quinoa salad

Mid-afternoon snacks:

Raw cacao and avocado balls

 

Dinner suggestions:

Ratatouille Chicken

Millet and Tomato Bake

Stuffed Chicken Fillets

Fish Fingers

Lentil Shepherd’s Pie

Spinach Pie

Chickpea, zucchini and pumpkin curry

Malaysian Fish Curry

Cashew balls with napoli sauce on cous cous or quinoa

Drinks:

Blueberry protein smootie

Almond milk

Breakfast smoothie

1 frozen banana

1 egg

1 tbs LSA

1 tbs tahini

½ cup soy, rice, goat, cow or almond milk (see below for almond milk recipe)

½ cup water

2 tbs organic sheep, goat, cow or soy yogurt

2 tbs raw or gluten-free muesli (refer to muesli recipes)

¼ cup dates

Blend all ingredients and enjoy!

Museli (raw or gluten-free)

1 cup rolled oats (optional)

1 cup puffed rice

1 cup puffed corn

½ cup amaranth

½ cup flaxseed

½ cup LSA

¼ cup pepitas (pumpkin seeds)

¼ cup sunflower seeds

¼ cup chia seeds

¼ cup goji berries

½ cup organic saltanas

½ cup organic sulphur-free dried apricots

½ cup organic sulphur-free dried apple

1 tsp ground cinnamon

¼ cup ground raw cacao nibs

Combine all ingredients together and serve with soy, rice, goat or cow’s milk or yogurt.

Spiced nut mix

½ cup almonds

½ cup macadamias

½ cup brazil nuts

½ cup walnuts

¼ cup sultanas

½ tsp cumin

½ tsp cinnamon

1 star anise

½ tsp sweet paprika

2 tbs tamari

½ tsp raw sugar

Heat a heavy bottom saucepan and dry-fry spices nuts until fragrant. Add nuts and dry-fry until golden. Turn off the heat and add tamari and sugar constantly stirring. Allow to cool and mix with sultanas before serving – store remainder in an air-tight container.

De-seed and slice the avocado into half moons about 1cm thickness. In a small bowl or container, mix the olive oil, herbs, balsamic and sweet chili. Shake or stir until combined.

Lay one piece of the cooked pumpkin followed by one piece of the avocado (then repeat) on a plate – the finished look will resemble a circle.

Then spoon over the sauce (generously!). Serve immediately.

Vegetarian Rolls

– Makes 16

Free of dairy products, wheat, corn, sugar, eggs, orange. Can be made free of yeast if tamari is omitted.

Pastry

1 cup soy flour

1 cup buckwheat flour

1 cup potato flour

1 cup water

Mix dry ingredients together. Add water and mix into firm ball. Knead lightly and refrigerate for 30 minutes or while preparing filling.

Filling

3 cups dry mashed potato

1 ½ cups dry almonds

3 tablespoons finely chopped capsicums

1 tablespoon chopped chives or shallots

1 tablespoon finely chopped fresh basil

1 ½ teaspoons cumin

1-1 ½ teaspoons curry powder

Dash tamari or herbal seasoning

3 tablespoons finely chopped parsley

Mix together ingredients for filling. Cut pastry into four equal parts. On a well floured bench or board, roll out 1 part pastry into a rectangle 28 x 11-12 cm with a long edge running from left to right. Place 1 cup well packed filling onto one pastry, roll into a long shape as long as the pastry, then place on nearer long edge of pastry. Roll pastry over to wrap up filling. Cut into 4 x 7cm lengths. Repeat with remaining 3 parts pastry and filling. Place rolls onto lightly greased tray and bake in moderate oven till crisp and lightly browned. Serve with tomato sauce, green salad, coleslaw and sprouts.

Carrot & Nut Loaf

– Serves 4

Free of dairy products, wheat, yeast, corn, sugar, eggs, soy & orange.

2 cups grated carrot

1 ½ cups cooked brown rice

1 ½ cups ground walnuts or cashews

1 finely chopped onion

¼ cup finely chopped capsicum

¼ cup finely chopped celery

2 tablespoons finely chopped parsley

2 teaspoons lemon juice

1 large beaten egg or 2 stiffly beaten egg whites

Mix all ingredients together. Pour into a lightly greased loaf tin and bake in a moderate oven until firm. Leave to cool a little, then cut into thick slices.

Serve with tossed green salad, sprouts and beetroot salad or lightly steamed vegetable.

Panfried Egggplant, Walnut Pie

Panfried eggplant, walnuts, and cheese melt into each other and make a rich filling between crisp layers of filo in this hearty, meat-free pie.

Active time: 1 hr Start to finish: 3 hr

Servings: Makes 6 to 8 servings

Ingredients

3 (1-lb) eggplants, peeled and cut into 1/2-inch-thick rounds

About 1 1/2 cups olive oil, divided

3 medium leeks (white and pale green parts only)

2 cups coarsely grated graviéra or sharp white Cheddar (5 oz)

3/4 cup coarsely grated Kefalotyri or Pecorino Romano (2 1/2 oz)

1 1/2 cups walnuts (5 1/2 oz), chopped

1 1/2 teaspoons ground cumin

20 (12- by 7-inch) phyllo sheets, thawed if frozen

Preparation

Sprinkle eggplant with 1 1/2 teaspoons salt and drain in a colander 30 minutes; pat dry.

Heat 3 tablespoons oil in a large nonstick skillet over medium-high heat until hot, then fry eggplant in batches, adding about 3 tablespoons oil per batch and turning once, until tender and golden brown, 5 to 7 minutes total per batch. Drain on paper towels and cool to room temperature. Wipe skillet clean.

Preheat oven to 375°F with rack in middle.

Halve leeks lengthwise and thinly slice. Wash and drain.

Cook leeks in 2 tablespoons oil in skillet over medium heat until golden, 7 to 9 minutes. Transfer to a bowl.

Chop eggplant; add to leeks with cheeses, nuts, cumin, and salt and pepper to taste.

Trim phyllo sheets into 9-inch squares. Cover stack of phyllo with plastic wrap and a damp kitchen towel. Layer 10 sheets in a 9-inch square baking dish, lightly brushing each sheet with oil. Spread filling on top, then cover with remaining phyllo, brushing each sheet with oil.

Cut several slits in phyllo (to vent) and bake until puffed and golden brown, 45 to 50 minutes. Let stand 10 minutes.

Pumpkin and avocado salad

½ pumpkin (or whole if small)

2 ripe avocados

½ cup fresh coriander leaves

½ cup fresh mint leaves

1 tablespoon rice bran oil

1 tablespoon olive oil

1 tablespoon balsamic vinegar

1 tablespoon sweet chilli sauce

Pre-heat the oven to 180 degrees. De-seed the pumpkin and cut into slices (they’ll look like half moons) about 3cm thick. Place the rice bran oil in a shallow baking tray and lay out the pumpkin slices flat (be sure they are only one layer, not overlapping). Bake for about 35mins or until golden (if you’re pressed for time, boil them for 5mins first and this will quicken up the baking time). Allow to cool to room temperature.

Brown Rice or Quinoa Salad

1 cup cooked brown rice or quinoa

1 spring onion, finely sliced

½ small Lebanese cucumber, diced

1 boiled egg

6-8 cherry tomatoes, diced

2 small mushrooms, diced

¼ red capsicum, diced

½ ripe avocado, diced

¼ cup almonds, chopped roughly

a few coriander leaves, chopped roughly

1 tbs soy or whole egg mayonnaise

Mash the egg and mayonnaise together, combine with all other ingredients in a bowl and enjoy!

Raw Cacao and Avocado balls

½ cup desiccated coconut

½ cup raw cacao nibs

½ cup goji berries

¼ cup flaxseed

¼ cup LSA

¼ cup macadamia meal (blend the macadamias in a processor until fine)

¼ - ½ cup coconut oil

¼ cup raw honey

2 tbs tahini

1 ripe avocado

¼ cup shredded coconut

Blend the cacao nibs in a processor or grind in a mortar and pestle until fine. Mix with remaining dry ingredients (except the shredded coconut). Mash the avocado and add to the mix. Stir in the honey, coconut  oil and tahini – mix until combined. With clean hands, form small balls and roll in shredded coconut. Refrigerate for at least 20mins before serving.

 

 

 

 

 

Ratatouille Chicken

– Serves 4
2 tsp olive oil

500g chicken breast strips

1 large onion, sliced

1 clove garlic

2 tsp dried basil flakes

1 small eggplant, about 250g, diced

1 large capsicum, seeded and diced

400g can tomatoes

12 – 15 black olives

Heat oil in large heavy based frying pan. Add chicken, onion, garlic and basil and stir fry for 4 – 5 minutes.

Add eggplant and continue stir frying for another 5 mins.

Add capsicum, tomatoes & olives, bring to the boil and cook for about 10 minutes.

Serve with rice or noodles.

Millet and Tomato Bake

– Serves 4 to 6
1 cup millet (150g)

1 cup tomato juice (250ml)

1 cup water (250ml)

3 bay leaves

750g fresh tomatoes

2 tsp dried basil leaves

1 cup frozen green soy beans

2 tblsp chopped fresh coriander (or use parsley)

Place millet, juice, water and bay leaves in a saucepan. Bring to the bil, cover and simmer over a low heat for 25 minutes. Remove lid and continue cooking until all liquid is absorbed.

While millet is cooking, skin tomatoes by removing core and covering with boiling water for 2 – 3 minutes. Remove tomatoes and slip off skins. Dice.

Combine cooked millet, tomatoes, basil and green soy beans. Place in a greased casserole dish and bake in a moderate oven for 20 – 30 minutes. Sprinkle with coriander.

Stuffed Chicken Fillets

– Serves 4 - 5

Free of dairy products, wheat, corn, sugar, eggs, orange & nightshade free if paprika is omitted.

10 chicken fillets, thigh or breast, all fat removed and flattened with a tenderizer

1 cup almonds, ground

2 large granny smith apples, coarsely grated

¼ cup sultanas

½ - 1 teaspoon tamari (or 2 tsp freshly chopped basil and a little apple juice to moisten nut mixture

Combine all ingredients except chicken fillets.

Spread mixture over one side of fillets. Roll fillets and lightly cover with allowable flour if desired, or sprinkle with a little paprika.

Bake on greased tray approx ½ hour in moderate oven.

Serve with pumpkin balls, broccoli and friend rice.

These can be refrigerated and thinly sliced and served as hors d’oeuves or at luncheons.

Fish Fingers

– Serves 4

Free of dairy products, wheat, yeast corn, sugar, eggs, soy, orange and nightshades.

500g thick fish fillets, bones removed

½ - ¾ cup allowable flour

½ - ¾ cup nut milk or soy milk

1 ½ cups lightly toasted sesame seeds or finely ground almonds

Cut fish into finger shapes. Roll in flour. Dip into milk. Repeat steps 2 & 3. Roll into sesame seeds or ground nuts till coated. Bake in a moderate oven for approximately 30 minues.

Serve with potato chips and tossed green salad.

Lentil Shepherd’s Pie

– Serves 4 - 5

Free of dairy products, wheat, yeast, corn, sugar, eggs, soy & orange.

1 quantity cooked savoury lentils

1kg potatoes, peeled, r substitute sweet potato or pumpkin

Pinch sea salt (optional)

Place lentils in casserole dish. Cook potatoes till soft. Drain potatoes, then mash with a little hot water or vegetable stock. Add sea salt if desired, then spread over lentils. Bake in oven till hot.

Serve with green beans, pumpkin, zucchini and tomatoes.

Spinach Pie

– Serves 4

Free of dairy products, wheat, yeast, corn, sugar, soy, orange & nightshades.

Base

¾ cup rolled millet

¾ cup brown rice flour

5-6 tablespoons water

Combine all ingredients and press onto a lightly greased pie plate.

Filling

1 large onion, finely chopped

1 cup cooked mashed pumpkin

2 cups lightly cooked spinach

Pinch nutmeg

½ - ¾ cup ground almonds or other nuts

3 beaten eggs

Sauté onion, then place in bowl. Add pumpkin, spinach, nutmeg and nuts. Lastly add eggs and mix well. Pour over base and cook in a moderate oven for 45 minutes.

Serve with tabouli salad and hot roasted vegetables

 

Chickpea and Zucchini and Pumpkin Curry

Ingredients

1 tbslpn olive oil

1 onion finely chopped

1 garlic clove crushed

1 tsp ground coriander and cumin

800g can chopped tomatoes

400g can chickpeas – strained and rinsed

400g pumpkin cut into small cubes

2 zucchinis halved lengthways and sliced

½ cup coconut milk

½ punnet cherry tomatoes, quartered

¼ cup coriander, coarsely chopped

¼ cup mint, coarsely chopped

Steamed rice, pappadums, coriander and mint leaves to serve

Method

    1. Heat oil in large saucepan on high.  Saute onions and garlic for 2- 3 minutes until tender.  Add coriander and cumin, stirring for 1 minute until fragrant.
    2. Add tomatoes, chickpeas, pumpkin, zucchini and coconut milk.  Season to taste.  Bring to boil. Reduce heat.  Simmer, covered for 12-15 minutes until vegetables are just tender.  Stir in cherry tomatoes and fresh herbs.

  1. Serve curry with steamed rice and pappadums.  Top with coriander and mint leaves.

Malaysian Fish Curry

Ingredients

1 tblspn vegetable oil

1 onion coarsely chopped

1 stalk lemon grass finely chopped

2 garlic cloves, crushed

2cm piece fresh ginger finely chopped

1 tsp chilli flakes

½ tsp ground turmeric

400ml can coconut milk

375ml fish stock  (can buy by the carton or make your own)

800g firm white fish cut into cubes (perch, snapper, barramundi are great for this dish)

1/4 cup coarsely chopped fresh coriander

1/4 cup fresh basil leaves

1 fresh long green chilli, finely sliced (optional)

Quinoa, brown or basmati rice to serve

Method

1.  Heat oil in a large saucepan on high. Saute onion, lemon grass and garlic for 2 to 3 minutes until onion is tender.  Stir in ginger, chilli flakes and turmeric. Cook, stirring for 1 minute.

2.  Blend in coconut milk and fish stock. Bring to the boil. Reduce heat and simmer, uncovered for 20 minutes until the sauce thickens slightly.

3.  Add fish. Heat, stirring for 3-4 minutes until fish is cooked through.  Remove from heat. Stir coriander, basil and chilli through.  Cool. Serve with cooked rice/quinoa and top with a garnish of chopped coriander.

Cashew Balls with Napoli on Quinoa

Cashew Balls:

1 cup ground cashews

1 cup bread crumbs (gluten-free if you like)

1 egg beaten

1 teaspoon ground cumin

½ teaspoon ground coriander

½ teaspoon garam marsala

salt & pepper to taste

2 tablespoons of rice bran oil

1 cup Moroccan cous cous (these are the large ones) or for a gluten-free option use gluten-free spaghetti or quinoa

Combine cashews, breadcrumbs, egg and spices in a bowl and mould into small balls (meat ball size) and refrigerate for 10mins.

Napoli sauce:

1 tablespoon rice bran oil

2 cloves garlic, crushed

1 small onion, finely diced

½ teaspoon fresh ground chilli (optional)

1 cup vegetable stock

8 large, ripe tomatoes

a small handful of fresh (or dried) oregano

a small handful of fresh (or dried) parsley

salt & pepper to taste

Pre-heat oven to 180 degrees. Lay the tomatoes on a small amount of oil in a shallow baking tray. Sprinkle ½ the fresh (or dried) herbs and bake for about 30mins (if you have more time, turn the oven down to 120 degrees and bake for an hour. Allow to cool then remove and discard the skins – be sure to keep all the juices.

Meanwhile, heat the rest of the oil in a saucepan and fry the garlic, onion, chilli (if adding) on a medium heat until soft. Add the tomatoes (and all their juice), the rest of the herbs and vegie stock. Simmer for 10-20mins, salt & pepper to taste.

Cook the cous cous (or gluten-free) spaghetti / quinoa according to the directions, serve 4 cashew balls and a small amount of Napoli sauce on top.

Almond Milk

2 cups almonds

4 cups water

soak almonds overnight and then remove and discard the skins. Blend with water until smooth.

Blueberry protein smoothie

1 frozen banana

½ cup frozen blueberries

1 egg

1 tbs LSA

1 tbs lecithin (optional)

½ cup soy, rice, goat, almond or cow’s milk

2 tbs soy, rice, goat, sheep or cow’s yogurt

2 tsp raw honey

Blend and enjoy!

HOT TIP - For an extra healthy version, add a handful of fresh kale, celery, English spinach or a super food like Super Kids Food!!

Jaffa Mousse (Dairy Free)

* This recipe uses coconut milk instead of dairy for whipped cream.  To prepare your coconut milk, chill a can of organic coconut milk in the refrigerator overnight.  When you are ready to add your cream, remove from the fridge and scrape the hardened creamy top leaving the water behind (use in a drink with your dinner later if you like!).  Simply whip the chilled coconut cream from the separated milk on high for about 3 - 5 minutes, then proceed to fold into jaffa chocolate mix as directed in the recipe...

You need to allow for 3 hours to let this dessert set before serving

INGREDIENTS

100g dark organic chocolate

40g organic butter or coconut butter

1 tsp zest of an organic orange, plus 2 tblsp of the juice

1 organic egg, separated

125ml whipped coconut milk

2 tbsp organic icing sugar

METHOD

1. Place chocolate and butter in a heatproof bowl set over a saucepan of barely simmering water (don't let the bowl touch the water).  Stir until melted. Remove from heat. Stir in orange zest, juice and egg yolk until combined.

2.  Using an electric mixer, beat the cream into soft fluffy peaks.  Fold into the chocolate mixture.

3.  Using an electric mixer, whisk the egg white until it forms firm peaks and add icing sugar and whisk until thick and glossy.  Fold half the whites into the chocolate mixture, then gently fold in the remainder.

4.  Spoon mixture into 4 x 125ml (1/2 cup) ramekins or decorative dessert glasses - and place in refrigerator until set or for 3 hours.

5.  Try stopping at one bowl....YUM!