Clean Food Clear Thinking

PART 3

Recipes to Relish

“If you don’t know what the ingredient is, your cells won’t either.’

Karina Francois

In Part 1 you took in a lot of theoretical and practical knowledge about exactly how you can opt out of the western diet madness and begin fuelling your body for optimum health. In this section, you’ll see just how you can put all of that great thinking to use. We’ve (Mum and I) provided lots of delicious recipes that are super good for you. They’re packed with just the right amount of proteins, carbs, fats and minerals to give you the vitality that you deserve. So forget about the idea that healthy food has to taste like cardboard and get ready to give your body and your tastebuds a treat. My mum has contributed to this section and this is only the beginning. I have so much more to share and look forward to more recipe books in the near future.

The beauty of living and being brought up in a multi-cultural country like Australia is that we are exposed to so many recipes from so many different parts of the world.

I have adapted some to help enhance the nutritional content however, for the most part they can be kept just as they are.

Enjoy the yummiest recipes!

Breakfast

It is really important that you eat a proper healthy breakfast. The heartier the first meal of the day is, the better. A decent breakfast will allow you to fire up your metabolism and get your hunger under control for the coming day.

I am really surprised to hear that clients wake up and just don’t eat anything or don’t feel hungry in the morning.

5 small meals a day will keep your metabolism going and will help your body trust you again as it starts to feel nourished.

Running on adrenaline all day or stimulants like caffeine, sugar and chocolate will eventually catch up with you and leave you depleted. I see this in the clinic all the time.

So trust me when I say, plan your meals and eat 5 small meals a day. You will see that at the end of 3 months of doing this you will feel vital, energised and more alive than you have ever felt.

Want to know how important eating breakfast is? A landmark study by the US National Weight Control Registry (NWCR) identified that, of members who had lost an average of 66 pounds and kept it off for 5 years, 90% of them ate breakfast on most days of the week. Breakfast eaters also reported higher levels of physical activity. In contrast, breakfast skippers tended to make poor food choices. Don’t be one of them; make it your routine every day to have a nutritious breakfast so that you’re well fuelled and mentally sharp for the day ahead.

The Recipes

BANANA LOAF

Serves 12

Ingredients

4 Bananas, ripe, smashed

3 Eggs, free range/organic

60g (2 tbsp) Coconut sugar or stevia

1 tsp Vanilla

60g (¼ cup) Coconut oil or cold pressed olive oil

½ tsp Cinnamon, ground

½tsp Baking soda (bicarbonate of soda)

1 tbsp Lemon juice

200g (2 cups) Almond meal or brazil nut meal

25g cup) Flaxseed (linseed) or chia seed, ground

½ cup Walnuts, crushed

Instructions

• Preheat your oven to 160°C.

• Combine smashed banana, coconut sugar, oil, cinnamon, vanilla, eggs, bicarb and lemon juice

• Add the almond/brazil nut meal and flaxseed and walnuts and mix well.

• Lightly oil one loaf tin. The size I used was: 10½cm wide and 26cm long or a muffin tray.

• Spoon batter into the tin or muffin tray and bake for 45 minutes to 1 hour for tin or 25 minutes for muffins (a skewer inserted into the centre should come out clean).

• Remove from the oven and allow to cool before turning out the loaf or muffins.

• Makes 1 loaf, serves 12 or 12 muffins.

• Keeps covered in the fridge for up to 1 week.

ZUCCHINI, CARROT & WALNUT BREAD
(Gluten Free & Dairy free)

Serves 12

Ingredients:

1½ cups Almond flour

2 tsp Cinnamon

1 tsp Baking soda

½ tsp Salt

½ tsp Nutmeg

3 Eggs, beaten - free range organic

½ cup Coconut sugar or Stevia

1 ripe Banana

1 cup Zucchini unpeeled, shredded

1 cup Carrots shredded

1 handful Walnuts

1 handful Sultanas sundried

1 tsp Vanilla essence

2 tbsp Coconut oil

Instructions:

• Preheat fan forced oven to 160°C.

• Combine the dry ingredients, sultanas and walnuts in a small bowl.

• Place the wet ingredients in the bowl and using a mixer, beat on medium for 1-2 minutes until frothy and fully combined. Add the zucchini and carrots and beat again just enough to incorporate.

• Slowly add the dry ingredients with the mixer running, until all of the flour mixture has been incorporated.

• Spoon the batter into a loaf pan. You can also use this batter to make muffins.

• Bake for 30-35 minutes until the middle is set and a toothpick comes out clean.

• Enjoy with raspberries or blueberries or you can sprinkle with coconut if you like.

BASIC GREENS & GRAPEFRUIT SMOOTHIE

Serves 2

Ingredients:

2 Grapefruit, peeled and deseeded

1 Avocado

2 cups Baby spinach, fresh (or other leafy green)

¾ cup of Water

1 pinch Stevia

Instructions:

• Put everything in blender and then serve.

COCONUT GREEN SMOOTHIE

Serves 2

Ingredients:

150g Spinach leaves, fresh

1 cup Coconut water

2 Bananas, ripe, frozen

1 tsp Vital greens

1 tsp Coconut oil

Instructions:

• Blend until creamy and smooth and enjoy!

BLUEBERRY GREEN SMOOTHIE

Serves 2

Ingredients:

150g Spinach, fresh

1 cup Coconut water

1 Banana, ripe, frozen

1½ cups Blueberries

1 tsp Rainbow powder or acar powder

Instructions:

• Blend, pour, drink, enjoy!

ALMOND FLOUR COCONUT WAFFLES

Serves: 1-2

Ingredients:

1½ cups Almond flour/meal

2 Eggs, whisked

¼ cup Coconut milk, canned

¼ cup Coconut, unsweetened, shredded

1 tbsp Arrowroot powder or coconut flour

1 tbsp Raw honey

1 tsp Vanilla extract

½ tsp Baking soda

½ tsp Sea salt

½ tsp Cinnamon

Instructions:

• Whisk eggs in a medium-large sized bowl.

• Add coconut milk and whisk together with eggs.

• Next, add almond flour and mix together well.

• Add shredded coconut, arrowroot powder, baking soda and mix.

• Lastly, add in honey, vanilla, salt and cinnamon.

• Mix together thoroughly.

• Pour into waffle iron and heat until cooked through.

POACHED EGGS IN AVOCADO

Serves 2

(What a fantastic breakfast, lunch and snack idea! Packed with protein, essential fatty acids and loads of minerals!)

Ingredients:

4 Eggs

2 Avocados cut in half

Instructions:

• Poach eggs according to your taste and then simply place them in the cut avocado and sprinkle with pepper.

MAGIC TOXIN JUICE

(Great for toxin overload, hangovers etc.)

Serves 2

Ingredients:

Green apple (peeled)

2 Celery sticks

Juice of 1 lime or lemon

1 Beetroot

2 Carrots

Instructions:

• Peel, chop and blend until ingredients are smooth and broken down...add 4 cups of water and drink through the day.

ALMOND MEAL PANCAKES

You can use other nut flours as well. I improvise with what’s in the pantry.

Serves 2

Ingredients:

1 cup Almond meal

2 Eggs

¼ cup Water (for puffier pancakes, you can use sparkling water)

2 tsp Coconut oil

¼ tsp Salt

1 tsp Stevia

Instructions:

• Mix ingredients together and cook as you would other pancakes.

• Top with berries and a little Manuka honey.

ALMOND MEAL MUFFINS

(Lactose, wheat and dairy free) My boys love these for school snacks. You can use hazelnut meal instead of almond meal. You can also use coconut flour but may need to double the water.

Serves 2

Ingredients:

2 cups Almond meal

2 tsps Baking powder

¼ cup Water

¼ cup Olive oil or coconut oil

cup Manuka honey or stevia

3 Eggs

1 cup Berries or banana

Instructions:

• Combine all ingredients and place into 8 muffin cups.

• Bake at 180°C for 20 minutes.

HEALTHY GUT JUICE

I strongly recommend this juice if you have gastric issues. It’s extremely healing and soothing to your insides.

Serves 2

Ingredients:

2 large Cabbage leaves

1 cup Alfalfa sprouts

2 Carrots

2 sticks Celery

2 red Apples (skin on)

½ cup Aloe vera juice

Instructions:

• Mix ingredients in a blender.

• Dilute 1 part juice to 2 parts water and drink 500mls daily, divided into 3 doses and taken before meals.

BLISS BALLS

Breakfast on the run or snack time!

(Makes around 30 balls)

Ingredients:

1 cup Almonds

1½ cups Sunflower seeds

½ cup Dates, chopped

¼ cup Coconut, shredded

½ tsp Cinnamon, ground

¼ cup Cacao powder

¼ cup Coconut oil

½ cup Honey or maple syrup

Instructions:

• Grind almonds, sunflower seeds and coconut in food processor to a coarse consistency.

• Add dates and remaining ingredients, except for coconut, and blend mixture.

• Shape into small balls ...roll in coconut and refrigerate until required.

OMELETTE with ROAST VEGIES

Serves 1

Ingredients:

2 Eggs beaten in coconut oil

Instructions:

• Make an omelette then top with roast veggies of your choice!

SLIPPERY ELM SMOOTHIE

(Soothes your insides and help repair the mucous membranes of your gut)

Serves 2

Ingredients:

2 cups Oat milk

1 Banana, ripe

1 tbsp Slippery elm powder

1 tbsp Flaxseed oil or coconut oil

Instructions:

• Blend all ingredients together and enjoy.

HEALTHY MUESLI BARS

Breakfast on the run or quick snacks!

(Commercially produced muesli bars are often full of processed sugar, milk and other additives. Make your own! It’s more economical and tastes delish.)

Makes about 20 bars

Ingredients:

1 cup Rolled oats, you can use gluten free if you like

1 cup Desiccated coconut

½ cup Wheat germ or almond meal

½ cup Sesame seeds

½ cup Sunflower seeds

½ cup Pumpkin seeds

½ cup Ground LSA* (ground linseed, sunflower seeds and almonds)

1 cup Dried apricots chopped roughly

1 cup Coconut oil or butter

1 cup Raw honey

1 cup Hulled tahini

Instructions:

• Preheat oven to 180°C.

• Grease a 30cm square baking tin.

• In a saucepan, toast the rolled oats, coconut, wheat germ/almond meal and sesame and other seeds. Transfer to a bowl and cool.

• Add LSA.

• Now you can put all of the above into a food processor, add the apricots and pour in coconut oil, honey and tahini.

• When it’s all combined, press into baking tin. Mark the squares and bake for 20 minutes until brown.

• Allow to cool. Will keep for months in an airtight container.

Lunch & Dinner Ideas

Lunch can be a tricky meal. Often we’re not at home when we eat it but whether you’re eating at home, the office or on the go, what you put in your mouth at midday can either keep your metabolism humming or send you spiraling towards mid-afternoon cravings. Here are 6 key tips to help you make smart lunch choices:

1. Pack in protein

2. Use dark greens as a salad base

3. Add colour to your salads

4. Fill up on fibre

5. Go with smoothies (add frozen fruit)

6. Use coconut yoghurt for flavour

Dinner

In the western world we don’t do dinner very well. We generally eat way too much and not enough of the right stuff. In fact, a survey of the healthiness of the food revealed that the goodness of what we eat decreases by 1.7% for every hour that passes in the day. Other research reports that dinner is 15.9% less healthy than breakfast on average. This section gives you the power to hit those statistics for 6 and, of course, enjoy sitting together eating foods that are really easy to create.

The Recipes

MINCED BEEF LETTUCE WRAPS

Serves 2 - 4

Ingredients:

500g Lean mince, free range organic

2 Carrots, grated

1 Zucchini, grated

1 Capsicum, chopped

2 cloves Garlic chopped

1 handful Oregano,

1 handful Basil

1 handful Parsley, chopped

2 tbsps Olive oil

Pumpkin seeds for added zinc

Pinch of Celtic sea salt

Instructions:

• Cook mince in olive oil with garlic.

• Once meat is almost browned add the rest of the ingredients.

• Cook for another 10 minutes.

• Serve in lettuce cups and dress with pumpkin seeds.

EASY GUACAMOLE SALAD

Serves 3 - 4

Ingredients:

3 small Avocados chopped

1 large Tomato ripe but firm, chopped

1 small Green chilli, chopped

1 can Black beans

½ small Onion, chopped

½ tsp Lime zest, freshly grated

25g Coriander, chopped

2 tbsps Lemon or lime juice

Pinch of Celtic sea salt

¼ tsp Cayenne pepper, ground

½ tsp Minced garlic

Instructions:

• Place the tomato, green chilli, black beans, onion and lime zest into a large bowl.

• Whisk together the lime juice, olive oil, sea salt, garlic and cayenne pepper and pour over the vegetables. Toss well.

• Just before serving, fold the avocado into the salad. Check the seasoning and serve at room temperature.

FRITTATA BITES

(Frittata bites are handy to have as they keep up to 3 days in a Tupperware container in the fridge.)

Serves 3 - 4

Ingredients:

4 Eggs

½ cup Goat fetta

½ cup Almond milk or rice milk

1 small Zucchini, finely grated

cup Semi-dried Tomatoes

2 Spring onions, finely chopped.

Instructions:

• Preheat oven to 180°C.

• Grease a 12 hole muffin pan.

• In a bowl, whisk eggs, fetta, and almond milk (I then season with herbs from my garden!)

• Combine remaining ingredients in the mix above.

• Pour into muffin pan and bake for 20-25 minutes until brown and firm...place in your lunch box with a salad!

• Use muffin patty tins – fantastic for lunch and parties.

SALMON & TUNA MUFFINS WITH LIME DIPPING SAUCE

High in protein and essential fatty acids, these tasty muffins will keep you going through the day without having that 3pm lull. They’re easy to make and if you make them over the weekend you have them to enjoy for lunch or as a snack throughout the week.

Serves 2 - 3

Ingredients:

3 cloves Garlic, crushed

2 tsps Sesame oil

1 tsp Lemongrass, chopped

1 tbsp Ginger, chopped

1 Egg, beaten

2 tbsps Coriander, chopped

425g tin Tuna or salmon

1 tsp Red chilli (optional)

Dipping Sauce:

½ cup Rice wine vinegar

2 tbsps Lime juice

1 large Red chili

1 tbsp Coriander

Instructions:

• Preheat oven to 180°C. Line mini muffin tray.

• Place all ingredients for the muffin into a food processor and blend until well combined.

• Spoon mixture into muffin holes and bake for 10 minutes or until cooked through.

• For the dipping sauce, place all ingredients into a bowl and mix well.

• Serve with fishcakes and a nice salad.

EGGPLANT SALAD OR STIR FRY

Serves 3 - 4

(Eggplants are high in antioxidants and fibre as well as vitamins A, C, B and folate). They have cancer fighting properties and they lower cholesterol.

Ingredients:

3 medium Eggplants

¼ cup Olive oil

1 tsp Salt or to taste

1 pinch Black pepper, ground

2 tbsps Lemon juice

1 Tomato, cut into wedges

Black olives

1 small Onion, chopped

Almonds to garnish

Instructions:

• Preheat oven to broil.

• Pierce eggplant skin in several places with a fork. Arrange on a tray and bake for 25 minutes at 160°C.

• Let them cool and press with a fork to take out all the bitter liquid.

• Trim off the top stem end and bottom flower end and peel off the skin. Cut the eggplant into strips.

• Place in a serving bowl with the tomato, olives, onion and stir in the oil, salt, pepper and lemon juice until well mixed.

• Garnish with almonds. Serve immediately or chill for later.

CRUNCHY BAKED FISH

Serves 2 - 4

Ingredients:

800g Fish fillets

1 cup Almond meal or quinoa crumbs

½ cup Parsley, chopped

¼ cup Macadamias, chopped

Juice of 1 lemon

2 Avocados, sliced

100g Snow pea sprouts, trimmed

2 tbsps Olive oil or coconut oil

Instructions:

Preheat oven to 190°C. Line a baking tray with baking paper.

Place fish on prepared tray.

Combine almond meal, parsley, macadamias and season to taste.

Sprinkle over each piece of fish and drizzle with a little oil.

Bake for 15 minutes or until fish flakes easily with a fork and is no longer transparent.

Toss together avocado and snow pea sprouts. Drizzle with combined oil and lemon juice and season well.

ALKALINE SUSHI

You can add good quality protein if desired

Serves 3 - 4

Ingredients:

215g (1 cup) brown rice or quinoa

4 Nori sheets

1 ripe Avocado, peeled, mashed

½ Cucumber, cut into thin strips

½ Green capsicum, deseeded, cut into thin strips

cup Carrot, coarsely grated

Tamari - to serve

Instructions:

• Cook the brown rice according to the packet instructions and then place in a large bowl. Using a fork, mash in ¼ of an avocado with the rice to give it that traditional ‘sticky’ feel of Japanese sushi rice.

• Slice all of the vegetables and if you’re using tofu or another form of protein, quickly fry this in coconut oil and a little tamari.

• Place a nori sheet,shiny-side down. Use wet hands to spread one-quarter of the rice mixture over half the nori sheet, leaving a 1½cm wide border along the edge closest to you.

• Spread about a quarter of the remaining avocado across the centre of the rice. Arrange one quarter of the capsicum and cucumber across the avocado and top with one quarter of the grated carrot. If you’re using the tofu or meat, place this in here now too.

• Roll up firmly to enclose filling. Brush edge of nori with warm water to seal. Repeat with remaining nori, rice, avocado, capsicum, cucumber and carrot. Set rolls aside, seam-side down, to rest for 5 minutes.

• Cut each roll into 6 pieces. Serve with tamari.

CHILLI SPRING BEANS

Add a cooked organic roast chicken or tuna for added protein.

Serves 2 as a main dish, Serves 4 as a side dish - take it to work for lunch!

Ingredients:

Bok choy/Asian greens, finely chopped

2 tbsps Grapeseed oil

6 tbsps Water or yeast free vegetable stock

1-2 cloves Garlic

1 large or 2 medium Onions, finely chopped

1 fresh Red chilli, seeded and finely sliced

Juice of 1 fresh lemon

Himalayan crystal salt or Celtic sea salt

Black pepper, freshly ground

Instructions:

• Cook the Asian greens in the stock or water, covered and in a large frying pan, over medium heat, for about 10 minutes.

• In another frying pan, heat the oil over a medium heat and gently fry the onion, garlic and chilli for about 3-4 minutes.

• Add these to the Asian greens, then cover and steam for about 10 minutes. Season to taste with salt and pepper, add the lemon juice and serve.

STUFFED EGGPLANT & ZUCCHINI

Serves 4 - 6

Ingredients:

3 Zucchinis

1 Eggplant

1 large piece Broccoli

½ cup Mushrooms

4 Tomatoes

2 tsps Paprika relish

75g Goat fetta

½ cup Almond meal or cooked quinoa

4 Eggs

Parsley to garnish

Instructions:

• Cut zucchinis and eggplant in half and create little boats.

• Combine the insides of zucchinis and eggplant and all vegetables and stirfry in a little olive oil until they are soft. Allow to cool

• Place little zucchini and eggplant boats on a pan with a little olive oil.

• Add the almond meal, eggs, paprika and cheese to vegetables.

• Mix together and stuff the zucchinis and eggplant.

• Place in a 160°C oven for 30 minutes until egg is cooked.

KALE & MUSHROOM FRITTATA

Serves 3 - 4

Ingredients:

1 white part of the leek sliced

1- 2 tbsps Olive oil

3 cups Mushrooms, sliced

2 cloves Garlic, crushed

2 cups Kale, chopped small - If you can’t find any, use spinach or silver beet

6 Eggs

1 cup Basil, chopped

½ cup Almond milk or rice milk

1 tsp Mustard

1 Tomato, sliced

Instructions:

• Preheat oven to 100°C.

• Sautee the leek in the oil then add the mushrooms, toss in garlic, then kale.

• Cook on low heat for about 5-10 minutes. Allow to cool. Whisk eggs, basil, almond milk, mustard and season to taste.

• Mix in the vegetables above and sliced tomatoes.

• Cook for 40 minutes until egg is set and golden in colour. Allow to cool.

• Serve with your favourite salad.

ZUCCHINI FRITTERS

Makes 12 fritters

Ingredients:

500g Zucchini

1 cup Green peas

1 bunch Parsley, chopped

1 bunch Mint, chopped

4 Spring onions, sliced

Good pinch Sea salt

Generous grind Black pepper

Zest from 1 Lemon

3 Eggs

½ cup Almond meal or quinoa crumbs

Instructions:

• Grate the zucchini and place into a colander.

• Sprinkle with a little sea salt and mix through.

• Let it sit for 10 minutes. Squeeze out all the moisture from the zucchini with your hands. Place the zucchini into a large bowl. Add parsley, mint, peas, spring onion, pepper, lemon zest, eggs and almond meal or quinoa crumbs.

• Mix well until combined. At this stage it’s good to test cook a fritter to make sure it holds together well. Add a touch more almond meal if necessary.

• Cook fritters in a pan over a medium heat in a little olive oil for 2 minutes each side or until cooked through.

SUPER HEARTY MINESTRONE

Serves 2

Ingredients:

½ cup Eggplant

½ cup Sweet potato

½ cup Zucchini

½ cup Carrot

¼ Red onion

2 cloves Garlic

½ cup Beans

1 tsp Coconut oil or olive oil

1 cup Vegetable stock

1 handful Basil

1 cup Tomato passata

Himalayan salt and black pepper

Instructions:

• Wash and cube the eggplant, potato and zucchini and dice the carrot and onion.

• In a large pot, gently sauté these ingredients in the coconut oil for about 2 minutes.

• Now add the beans (can be any bean you like) and add the stock and tomato passata. Bring this to the boil and then lower the heat to simmer for just 8-10 minutes.

• Stir in the basil and season to taste.

QUINOA SALAD

Serves 2

Ingredients:

1 punnet Cherry tomatoes

1 cup Cooked quinoa

1 Carrot

1 Avocado

½ Beetroot, grated

1 handful Baby peas

1 handful Basil

Pinch healthy salt (Celtic, Himalayan etc.)

Pinch Black pepper

A dressing of olive oil with lemon juice – mix to suit your taste

Instructions:

• Firstly, cook the quinoa.

• Grate carrot and beetroot into a bowl. Once grated, press with some kitchen roll/towel to get rid of some of the excess moisture.

• While you’re grating, have the baby peas steaming gently for a few minutes to cook through and then put aside.

• Slice or dice your avocado as you like and then mix all of this into a large bowl with the herbs (which you can roughly chop or rip) and set it all aside.

• Now, you’re going to be grilling the tomatoes so chop them in half, drizzle with olive oil and place under the grill for about 5 minutes until they start to just blacken and are warmed.

• With the tomatoes done you can mix it all up into a big bowl and dress with the olive oil and lemon juice.

* You can add goat or sheep fetta for added protein. I also add pickled artichokes and when I don’t have time to cook tomatoes I add sundried tomato.

RED KALE SALAD

Serves 2

Ingredients:

1 big bunch Kale or a bag of baby kale

2 Carrots

2 handfuls Cherry tomatoes

1 Lemon, juiced

½ cup soaked Pine nuts

¼ cup Sesame seeds

1 medium Red onion

Raw black olives

¼ cup Olive or avocado oil

Pinch of Himalayan salt

A few dashes of Tamari

Pinch of Black pepper

Instructions:

• Firstly, shred the kale so that it is nice and fine, grate the carrots and cut the tomatoes in half. Now slice up the onion quite thinly and halve the olives (make sure there are no seeds in the olives).

• Now mix into a large bowl with everything else!

• You can also add some sundried or semi-dried tomatoes or goat cheese etc. to this recipe.

BROCCOLI, CARROTS & PEAS IN COCONUT CURRY SAUCE

Serves 4

Ingredients:

500g Broccoli

400g Carrots

200g Peas

2 medium sized Onions

3 cloves Garlic

200ml Coconut milk (unsweetened)

200ml Yeast free vegetable stock

1 Lemon

2 tbsp Coconut oil

2 tbsp Curry powder

Optional: Himalayan crystal salt or Celtic sea salt. Freshly ground black pepper.

Instructions:

• Peel the onions and cut into small pieces. Peel the garlic cloves and hack into fine pieces.

• Wash and drain the broccoli and carrots.

• Separate the broccoli florets from the stem and cut the carrots into thin slices.

• Heat 2 tablespoons of oil in a large frying pan. Gently fry the onion, garlic and curry powder and briefly roast.

• Add the broccoli, carrots and peas. Season with a little bit of salt and briefly fry. Pour in the coconut milk and stock, season with ½ teaspoon of grated lemon peel and cover the pan with a lid. Cook gently for about 12 minutes.

• Season the curry with salt, pepper, 1 tablespoon of lemon juice and curry powder. Quickly bring back to the boil and then serve.

• For added protein you can add some tuna or salmon.

WARM RED CAPSICUM, ZUCCHINI AND CARROT SALAD

Serves 2

Ingredients:

1 red Capsicum, de-seeded

450g Zucchini

300g Fresh baby spinach

350g Carrots, sliced

150ml Extra virgin olive oil

Himalayan crystal salt or Celtic sea salt

Freshly ground pepper

Instructions:

• Wash and drain all the vegetables. Peel the carrots and cut into slices. Cut the zucchini into thick soldiers. Dry the spinach leaves and lay them in a shallow serving dish.

• Place the olive oil into a wide oven-proof dish over low heat. Add the carrots and capsicums and season with salt and pepper according to taste. Cover the casserole dish and cook gently for about 30 minutes or until the vegetables are tender.

• Stir in the zucchini and cover again and cook for about another 10 minutes.

• To serve, place the warm salad with all the juices onto the spinach leaves.

• Add goat fetta for extra protein.

COCONUT CHICKEN OR FISH

My boys’ favourite dish

Serves 4

SERVED WITH SPINACH/AVOCADO/MANGO AND BLUEBERRY SALAD SPRINKLED WITH PEPITAS

Ingredients:

450ml can Coconut milk

4 pieces Chicken or fish of your choice

½ cup Lime juice

1 tsp Curry powder

Instructions:

• In the morning take 4 pieces of chicken or fish and soak them in a can of coconut milk with half a cup of lime juice and a teaspoon of curry powder.

• In the evening, grill your chicken or fish.

• SALAD: Combine spinach, half a mango, a full punnet of blueberries and a full avocado. Sprinkle with pepitas.

TUNA SALAD

Serves 4

Walnuts will dress up your tuna salad. It’s tastier when the walnuts are toasted. Walnuts are great for your brain function. They look like little brains too.

Ingredients:

1 can Tuna in olive oil

1 large stalk Celery, chopped

1 small Cucumber, sliced

¼ cup Walnuts, chopped

1 small Tomato, chopped

1 cup Spinach

Season to taste

Instructions:

• Combine all the ingredients in a bowl except the spinach.

• Drizzle with dressing of your choice. I love olive oil, lemon and Celtic salt.

• Season with fresh herbs.

• Place on spinach leaves over your plate and enjoy!

GRILLED CALAMARI

Serves 3-4

Ingredients:

750g Calamari rings

Drizzle of olive oil and the juice of one lemon

Celtic salt and pepper to taste

Instructions:

• Cook the calamari rings over a hot grill, turning as soon as you see the edges charring…usually a couple of minutes will do.

• Place onto a platter and pour over the dressing. You can also add oregano. Great as a snack or with salad for a delicious meal.

BAKED FISH

Serves 4

Ingredients:

4 large Onions, sliced

2 cloves Garlic, chopped

Olive oil

6 fresh Tomatoes, chopped

1 cup Parsley, finely chopped

Celtic Salt and pepper to taste

1½kg Snapper

Lemon, sliced

Instructions:

• Preheat oven to 200°C.

• Sauté the onions and garlic in a large baking dish with a little olive oil. Add chopped tomatoes, parsley and season to taste. Add ½ cup water and combine well. Place the cleaned fish on the mixture and cover with some of the sauce. Bake for 20 minutes .

• Serve hot with any salad of your choice.

GRILLED TUNA AND VEGETABLE KEBABS

Serves 4

Ingredients:

4 Tuna steaks 140g each

2 Red onions

12 Cherry tomatoes

1 Red capsicum, deseeded and diced into 2½cm pieces

1 Yellow capsicum, deseeded and diced into 2½cm pieces

1 Zucchini, sliced

1 tbsp Fresh oregano

Freshly ground pepper

Lemon wedges to squeeze on before devouring. 

Instructions:

• Preheat grill on high. Dice the tuna into 2½cm pieces. Peel the onions and cut into 6 wedges.

• Divide fish and vegetables evenly between 8 wooden skewers. Always pre-soak skewers to avoid burning and arrange on grill pan.

• Mix the oregano and oil together in a small bowl. Season to taste with pepper. Lightly brush the kebabs with the oil and cook under the preheated grill for 10-15 minutes.

• Serve with a squeeze of lemon and some salad on the side.

• You can use chicken, beef, calamari or any other fish of your choice instead of tuna. Enjoy!

MY MUM’S MEATLOAF - PAN DE CARNE

Serves 4 - 6

Ingredients:

1kg Lean ground beef

2 Eggs

1 Onion, grated

2 cloves Garlic

2 tbsp Oregano

Pinch of Himalayan Salt

1 Red capsicum, chopped

5 Eggs, hard boiled

10 Olives, pitted

2 handfuls quinoa crumbs

Olive oil for brushing

Instructions:

• Mix together and knead the meat, raw eggs, onion, garlic, oregano and salt. Spread on baking paper, forming a rectangle about 1cm thick.

• Set up a row of cooked eggs at the base. Add the chopped capsicum and olives. Roll forward and leave the fold facing down. Brush with oil and sprinkle with quinoa crumbs. Cook at 180°C for about an hour.

• Serve with a Spring Salad  (Recipe Below)

• Yum Yum…in Spanish…Que Rico!!

SPRING SALAD

Serves 4

Ingredients:

1 can Peas

1 Capsicum cut into strips

2 Carrots washed and peeled and grated

Lettuce leaves and slices tomatoes to garnish

Black olives to garnish

1kg Boiled potatoes, chopped or I prefer sweet potato

Salt and pepper to taste

Lemon juice to taste

Homemade mayonnaise ( www.infinitehealthpractice.com.au)

Instructions:

• Place the potatoes or sweet potatoes in a large bowl, add peas and season with lemon juice, salt, pepper and mayonnaise.

• Arrange on a serving plate and flatten the top. Arrange with lettuce leaves and tomato slices that have been placed around the edge. Add the grated carrots and strips of capsicum in lines over the top. Finally place some olives between the strips.

• This was a traditional recipe cooked mainly as a treat on birthdays when we were growing up. It was filling but everybody looked forward to it.

FENNEL SALAD

My kids love this one, sometimes it doesn’t make it to the dinner table

Serves 2

Ingredients:

1 Fennel

1 Orange

1 Red onion

Celtic salt and pepper to taste

Instructions:

• Wash the fennel and cut the upper stems. Cut to the middle and slice finely. Peel the orange, remove seeds and cut into small cubes.

• Peel onion and cut finely and mix together.

• Dress with lemon juice, salt and pepper and olive oil to taste.

PICKLED EGGPLANTS – BERENJENAS EN ESCABECHE

Probiotics for the day in just one teaspoon!

Ingredients:

3 Eggplants

Himalayan salt

White vinegar

3-4 cloves Garlic, thinly sliced

1 bunch Parsley, chopped finely

1 tsp Red pepper flakes

2 tbsp Fresh oregano, chopped finely

2 Bay leaves

1-2 tsp Paprika

Instructions:

• Peel and thinly slice the eggplant and cut the slices into even thinner strips.

• Layer the strips in a colander and mix with salt.

• Place colander in the sink and put a dish over the top of it to weigh it down. This process is crucial for taking the bitterness out of the eggplant.

• After one hour, squeeze the eggplant. Place the eggplant in a large pot.

• Bring to boil, 1 cup of water to 2 cups of vinegar. As soon as it boils add the eggplant and in no more than 1 minute pour into a colander to remove the liquid.

• In a large bowl, place the sliced garlic and chopped herbs. Squeeze as much of the water out of the eggplant that you can and add to this mixture. Pour in olive oil and ¼ cup of extra vinegar. Stir well. Place eggplant mixture in a jar pressing down to remove all air. Pour more olive oil over the top until it’s submerged. Allow to marinate for a week. Flavour improves over time.

• You can add other herbs if you wish or make it chilli hot.

MILANESA

I have adapted Mum’s recipe to enhance its nutritional content.

Serves 4 - 6

Ingredients:

6 Steaks or ½kg top round steak

1 cup quinoa crumbs

2 tsp Oregano

1 tsp Celtic sea salt

½ tsp Ground pepper

2 Eggs

Olive oil for oven baking

Instructions:

• Mix the quinoa crumbs with oregano on a flat tray.

• Whisk the eggs lightly with salt and pepper.

• Dip each piece of steak into the egg, then crumb it with quinoa crumbs, coating both sides thoroughly.

• Place on an oiled pan in a fan forced oven at 160°C for about 30 minutes, depending on the thickness of the meat. You can drizzle olive oil over the top of each steak or brush on extra olive oil before cooking.

• Serve warm with salad.

ARGENTINE ARROZ CON POLLO

Serves 4 - 6

Ingredients:

8 pieces Chicken with bone, free range organic

3 tbsp Olive oil

1 Red capsicum

½ cup Tomato passata sauce

3 cups Chicken broth

2 tsp Paprika

2 tsp Oregano leaves

¼ tsp Chilli flakes

2 cups Rice, cooked or you can use quinoa if you like

1 cup Peas, cooked

Instructions:

• Place chicken pieces in a large saucepan over medium heat and brown on both sides in olive oil. Set aside and keep warm.

• Dice the capsicum, place in a pot, sauté in a tablespoon of oil until translucent.

• Add the tomato passata, chicken broth, paprika, oregano, chilli flakes and chicken pieces and cook over medium – low heat until the chicken is completely cooked through. This will take about an hour.

• Add the peas at the end.

• Serve with cooked warm rice or quinoa on a platter pouring the chicken stew over it. Enjoy!

VEGETABLE RISSOLES

You can replace the zucchini for other vegetables of your choice.

Makes 12 rissoles

Ingredients:

500g Zucchini

1 Onion, finely diced

1 clove Garlic, diced

2 Eggs

150g Fetta cheese

1 tbsp Oregano

Salt and pepper to taste

Rice flour for dusting

Olive oil

Instructions:

• Wash and dry zucchini and grate into a large bowl. Squeeze excess juice and leave in the bowl.

• Add onion, garlic, lightly beaten eggs, crumbled fetta and oregano. Season with Celtic salt and pepper to taste. If the mixture is too runny you can add a little bit of rice flour to bind.

• Mix well with your hands. Roll into small balls and press into rissole shape. Coat lightly with rice flour.

• Heat oil in a large frying pan and cook the rissoles until golden. Place on kitchen paper to absorb excess oil and always serve with a squeeze of lemon.

ROAST VEGETABLE SALAD

Serves 4

Ingredients:

1 Onion, chopped

1 Eggplant, chopped

1 Capsicum, chopped

1 Zucchini, chopped

2 cloves Garlic, chopped

2 tbsp Olive oil

Celtic sea salt and pepper to taste

1 tbsp Balsamic vinegar

2 tbsp Extra virgin olive oil

1 tbsp Basil, shredded

Instructions:

• Roast all the vegetables scattered with garlic and 2 tablespoons of olive oil, Celtic salt and pepper at 200 °C. It will take around half an hour. You can add more olive oil if they start to dry out. I turn them every 10 minutes.

• Once they are cooked place in a bowl. Pour balsamic vinegar and basil on top and serve. You can add goat or sheep fetta for extra protein.

HOMEMADE CAJUN SEASONING FOR CHICKEN OR FISH

Ingredients:

1 tsp Paprika

½ tsp Pepper, ground

½ tsp Mustard powder

½ tsp Cayenne pepper

2 tsp Thyme, fresh or dried

1 tsp Celtic sea salt

2 tsp Oregano, fresh or dried

2 cloves Garlic, mashed

1 Chilli, ground

3 tbsp Onion, grated

Instructions:

• Combine all these ingredients and store in a jar. Keeps for 2 weeks if you are using fresh herbs and 2 months if using dried herbs.

CHIMICHURRI Sauce - Argentinian Chimichurri Marinade

Traditionally served with grilled red meat, chicken and fish. Easy to make and delicious.

Ingredients:

1 cup Parsley, chopped

½ cup Oregano, fresh, chopped

1 bunch Basil, chopped

1 tbsp Paprika

1 cup Virgin olive oil

3-6 cloves Garlic, chopped

Celtic or Himalayan salt to taste

Pepper to taste

2 tbsp Balsamic vinegar

Instructions:

• Mix all ingredients together. Place in a jar. Keeps 2 weeks.

• Pour over your favourite cooked meats.

LATINA - QUINOA

(TRADITIONAL RECIPE)

Serves 4 - 6

Ingredients:

1 cup Quinoa

2 tsp Olive oil

1 medium Onion, chopped

½ tsp Green chillies, chopped

2 cloves Garlic, minced

2 cups Chicken broth – chicken yeast free

3/4 cup Parsley, fresh, coarsely chopped

½ cup Spring onion, chopped

2 tbsp Lime juice

¼ tsp Celtic sea salt

Instructions:

• Toast quinoa in a large pan over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.

• Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chillies and garlic and cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.

• Add parsley, spring onion, lime juice and salt to the quinoa; mix gently and fluff with a fork. You can serve with pumpkin seeds.

SALSA

Serves 4

Ingredients:

1kg Tomatoes

1 handful Basil

1 handful Thyme

3 cloves Garlic

Instructions:

• Boil some water in a large pan.

• Drop the tomatoes in slowly and only for 20 seconds.

• Remove and peel tomatoes.

• In a food processor, blend peeled tomatoes and remaining ingredients.

• Place a saucepan on the stove with a little olive oil and cook tomato mix only until boiling point.

• Remove from heat and fill jars. This will keep in a refrigerator for up to a month.

• You can use the salsa over grilled meats, in casseroles, stews or just on its own. Add jalapeños for spice!

BROCCOLI or CAULIFLOWER SALAD -
YOUR CHOICE same principle

Serves 4 or 1 if you love it like my son!!

1kg Broccoli or 1 small cauliflower

Oil and Lemon Dressing:

½ cup Extra virgin olive oil

3 tbsp Lemon juice

Celtic or Himalayan salt and black pepper to taste

Instructions:

Wash the broccoli in cold water and break into bite-sized pieces. Place in a large pot of boiling water and cook until tender.

When soft, carefully drain and place into a salad bowl and pour the dressing over it.

I love this salad with fish…...nom nom

ZUCCHINI SALAD

Serves 4 - 6

Another one of my favourites, great on hot summer nights around the barbeque.

Ingredients:

1kg small Zucchinis

6 cloves Garlic

100ml Extra virgin olive oil

Juice of one lemon

Salt and freshly ground black pepper to taste

½ cup Parsley, finely chopped

Instructions:

• Wash and cut zucchini in half. Place into a baking dish together with the garlic. Add 100mls of water and drizzle with half the olive oil. Bake for 20-30 minutes, turning once, or until soft. Remove from the baking dish and arrange on a platter. Allow to cool.

• Whisk the remaining olive oil and lemon juice and pour over zucchini. Season to taste and garnish with parsley. Serve at your next barbeque!

RAW AVOCADO CACAO MOUSSE

Serves 4 - 6

Ingredients:

4 ripe Avocados

cup Raw coconut sugar

2 tbsp Coconut oil

½ cup Raw cacao powder

1 tsp Vanilla extract

Pinch of salt

Fresh fruit and nuts for garnish

Instructions:

• In the bowl of a blender or food processor, blend avocado until smooth.

• Add all other ingredients, blending until mixture is uniform.

• Chill for about 2 hours in the fridge or half an hour in the freezer.

• Garnish with fresh blueberries and chopped nuts.

FLOURLESS CHOCOLATE CAKE/MUFFINS

Serves 12

Ingredients:

¼ cup Boiling water

200g Coconut oil

180g Dark chocolate, chopped

2 tbsp Cacao powder, sifted

4 Eggs, separated

1 cup Stevia

2 cups Almond meal (ground almonds)

Cacao powder, for dusting

Instructions:

• Preheat oven to 180°C/160°C fan forced.

• Grease a 6cm deep, 22cm round (base) spring-form cake pan.

• Line base and side with baking paper.

• Place coconut oil, chocolate, cacao powder and mixture in a medium saucepan over low heat. Cook, stirring constantly, for 2 to 3 minutes or until melted and combined. Remove from heat. Transfer to a bowl to cool slightly.

• Using an electric mixer, beat egg yolks and sugar for 5 minutes or until thick. Set aside. Using an electric mixer, beat egg whites until soft peaks form.

• Add chocolate mixture and almond meal to egg yolk mixture. Stir to combine. Using a large metal spoon, gently fold half the egg whites into chocolate mixture. Repeat with remaining egg whites. Pour into prepared pan. Bake for 40 to 45 minutes or until a skewer inserted in centre comes out with moist crumbs clinging. Cool cake completely in pan. Dust with cacao. Serve with cream and strawberries.

HEALTHY COOKIES

Makes around 3 dozen bite-sized cookies

Ingredients:

3 large, Ripe bananas, well mashed

1 tsp Vanilla extract

¼ cup Coconut oil, barely warm - so it isn’t solid (or alternately, olive oil)

2 cups Rolled oats - can use gluten free oats

cup Almond meal