Naomi Ferstera

Naomi Ferstera is an exercise physiologist, exercise scientist, nutritionist, lecturer and busy mum to 4 children. She is the managing director of The Naomi Ferstera Group and designed and developed The Eat Fat Get Fit Program.

Having been encouraged to participate in any and every sport as a child, Naomi developed a passion for sport and health throughout her teenage years. She started her health and fitness career in 2000, working as a gym instructor for Fernwood Fitness, and then went on to work as a personal trainer whilst completing her studies through Queensland University of Technology. In 2008 she graduated with dual degrees in Education (secondary) and Human Movement Studies. This inspired her to embark on an additional 5th year of study to obtain her accreditation as an exercise physiologist. Naomi is currently completing her Masters in Human Nutrition through Deakin University. She is already considering her next area of study when she has completed her masters.

Aside from her work, Naomi enjoys reading the latest research in the medical, fitness and health fields, studying all things related to fitness and nutrition and spending quality time with her family.

Mandah Llewellyn

Growing up in the greater Brisbane region, Mandah spent her youth exposed to a diverse array of cultures and their rich tapestry of foods, music and dress. This sparked a passion for travel, and by her teens Mandah had had the opportunity to travel to a number of different countries where she experienced many types of food and food preparation.

The connection between food and health was further cemented through Mandah’s own health issues. From severe childhood asthma, to an autoimmune disease in early adulthood, Mandah has always turned first and foremost to food, nutrition, and gut-health as a first step to recovery.

To formalise this journey, Mandah has undertaken studies in both nursing and nutrition, to provide her with a balanced and informed view of health in modern society. This has only reinforced her conviction that all-round health and wellbeing are centered around food and nutrition.

Mandah has her own practice, Grassroots Health, which has expanded to include food education through her workshops and one-on-one consultations. The focus of Grassroots Health is that good nutrition should be affordable and accessible to everyone, in order to achieve a balance of mind, body and soul through making changes to diet and lifestyle.

We provide all the scientific evidence for LCHF in The Eat Fat Get Fit Program, so we only provide you with a brief overview of LCHF here. The purpose of this eBook is to provide you with all the recipes from our program, in a convenient, user-friendly way.

Click here if you are interested in finding out more about our program.

So what is low carb, healthy fat or LCHF?

Ultimately, LCHF means ditching the processed carbs and getting back to the diet we were originally designed to eat. LCHF means lots of full fat delicious food and getting rid of most of the foods that we see in the centre aisles of the grocery store.

The current dietary guidelines instruct us to eat 45-55% of our energy from carbohydrate, 25% from protein and <30% from fat (with no more than 10% saturated). With LCHF, you increase your fat intake to ~60% and over (mostly saturated and monounsaturated fats), keep your protein at ~15-30% and drop your carbohydrate to ~<20%. Keep in mind these are just guidelines and that the real trick to longevity is allowing some flexibility.

For Mandah and I, LCHF is about eating the most delicious, natural, unprocessed food possible. We are both strong advocates for food as medicine and encourage you to celebrate food for its ability to heal our minds and our bodies. We also encourage you to celebrate food in its ability to bring people together and foster connectedness. It’s for these reasons that we don’t encourage you to count calories or macros. For one, we don’t think you need to and two, we want you to start trusting your body to dictate your appetite and encourage you to develop healthy eating habits and a healthy relationship with food.

We hope you, your friends and family enjoy our food as much as we do and we can’t wait to see all your food photos!

Let food be thy medicine!

We have separated our recipes into “Mains and Savoury”, “Sweet Things and Drinks” and “Entertaining”.

To search for a recipe in each section, use the Find menu option in your browser. Alternatively, you can use the keyboard shortcut Ctrl+F (Windows) or Command+F (Mac).

Feel free to save or print this recipe book, but please do not disseminate outside of your household.

Where our recipes have been adapted from existing recipes, we have acknowledged the original source on our website.

The following ingredients are staples in any LCHF household. You will need additional ingredients for specific recipes but having these items on hand means that you will always be ready to make something to eat in a pinch.

• Coconut oil (extra virgin, cold pressed)
  
• Coconut cream (in the Asian food aisle)
  
• Butter (ingredients should only be cream, water and salt)
  
• Animal lard (I use SupaFry)
  
• Eggs (free range)
  
• Full fat meat (no lean or premium as the fat is trimmed off)
  
• Salmon (wild caught)
  
• Seafood (local and fresh)
  
• Cheese (hard and soft)
  
• Pure cream (full fat, low carb i.e. <3g/100mL)
• Double dollop cream
  
• Seasonal veg
  
• Coconut flour
  
• Almond meal
  
• Frozen berries
  
• Xylitol
  
• Stevia
  

Sometimes you’ll need to do recipe ingredient substitutions as it’s not always possible to cater to everyone’s dietary requirements or you’ll find an amazing recipe on the net that needs a little tweaking. We cover some of the more common substitutions here:

Dairy

These are the best alternatives to dairy:

Cream, milk, yoghurt

Coconut cream, coconut milk or a nut milk, coconut yoghurt (check ingredient list for additives, sugar and oils)

Butter

Olive oil spread (check for blends with vegetable oil)

Cheese

Cashew cheese (check ingredients or make yourself)

Wheat Flour

Please note - you cannot substitute the following flours with wheat cup for cup as they all “behave” differently. It is always better to either experiment with flours beforehand (for flavour, liquid requirements etc.) or follow a recipe using these flours specifically. Otherwise it can make for an expensive experiment. It’s also worth noting that each of these flours vary in carbohydrate content and this will affect the overall carbs for the recipe.

Coconut flour, almond meal, almond flour, arrowroot flour, buckwheat flour, chickpea, cassava, flaxseed, potato starch/flour, tapioca, plantain, sesame, quinoa

Sugar

Once again you cannot substitute these sweeteners cup for cup but you will have to add them a little at a time to reach the desired sweetness. Mandah and I recommend honey over sugar, as honey is a less processed product with trace minerals and amino acids. However, it is only recommended you use this after you are fat adapted and try and limit the quantity you use.

Xylitol, erythritol, stevia, honey

Meat

Most of our recipes can have the meat replaced with additional veggies. If you are a vegetarian, be sure to to include veggies and foods that are high in iron.

Chicken Roulade and Salsa (serves 4)

Ingredients

2 large chicken breasts, butterflied (~300g)

12 rashers streaky bacon

50g butter, softened

150g ricotta (or cottage cheese)

Small bunch continental parsley, finely chopped

Small bunch dill, finely chopped

Small bunch basil, finely chopped

3 large tomatoes, diced

1 large Spanish onion, finely diced

4 cloves garlic, crushed

Pinch of sea salt

Crack of black pepper

Squeeze of lime juice

Drizzle of balsamic reduction

Method

1. Tenderise butterflied chicken breasts until they are flat. Separate where they have been butterflied so you now have 4 pieces.

2. Mash butter with a fork and mix in 2 cloves of crushed garlic.

3. Spread garlic butter across chicken breasts evenly.

4. Sprinkle ricotta, half the parsley and all the dill liberally across chicken.

5. Roll chicken onto itself until it forms a roulade.

6. Place 3 rashers of bacon side by side, slightly overlapping and place chicken roll on top.

7. Wrap the chicken roll tightly in the bacon, placing the ends underneath.

8. Bake at 180 degrees for 45 minutes.

9. For salsa, place diced tomatoes, onion, remaining garlic, basil and remaining parsley in a bowl and toss until well mixed. Add salt, pepper, lime juice and balsamic reduction to taste.

Recipe Notes

Roulade slices beautifully after refrigeration, so makes an excellent lunch choice.

Sweet Potato Lasagne (serves 6)

Ingredients

1kg beef mince

400g canned tomatoes

60g tomato puree

1 large brown onion, diced

6 large mushrooms, finely diced

20g butter

2 cloves garlic, crushed

Small bunch basil, roughly chopped

Small bunch continental parsley, roughly chopped

1 cup red wine (optional)

½ teaspoon salt

2 large sweet potatoes, finely sliced (in circles)

1 cup sour cream

1 ½ cup grated cheese

Method

1. In a frying pan, brown off onion and mushrooms in the butter.

2. Add beef mince and simmer in red wine until cooked.

3. Add tomatoes and tomato paste and stir through.

4. Mix in salt, garlic and herbs and simmer on low to allow flavours to infuse.

5. Par cook sliced sweet potato (steam or boil), drain and allow to cool.

6. Line lasagne dish with a layer of sweet potato, don’t worry too much that there are gaps.

7. Spoon half beef mixture into dish and spread evenly.

8. Place a layer of sweet potato on top and layer with remaining beef mixture.

9. Add final layer of sweet potato, then a layer of sour cream and sprinkle liberally with cheese.

10.Bake in oven on 180 for 30 minutes.

11.Serve with a side salad and enjoy.

Seafood Curry (serves 4)

Ingredients

500g peeled green prawns (can be substituted for fish of your choice)

1 tablespoon fish sauce

1/2 cup orange juice

Handful raw almonds

50g butter

50g snow peas

½ red capsicum

1 bunch broccolini

1 can coconut cream

1 small know of ginger, finely grated

1 birdseye chilli

1-2 tablespoons green curry paste

½ stem of lemongrass, finely sliced

Method

1. Marinate prawns in fish sauce and orange juice for a couple of hours.

2. In a hot pan, lightly fry prawns in butter until just pink. Remove from pan and set aside.

3. Throw all veggies into the pan with chilli, ginger, lemongrass and curry paste and heat until warmed through.  Add more butter if required.

4. Return prawns to pan.

5. Add ¾ of coconut cream and stir through, adding the remainder of the curry paste or coconut cream to taste.

6. Toss in cashews and stir through.

7. Serve on a bed of cauliflower rice.

Recipe Notes

Be careful not to overcook prawns or they will go rubbery.  This meal is best served straight from the pan, so have your cauliflower rice ready to go.

Veggie Patties (makes 4-6)

Ingredients

½ cup almond meal

½ head medium cauliflower, riced

6-8 large mushrooms, finely chopped

1 egg

1 tablespoon butter

1 small brown onion, finely diced

2 cloves garlic, minced

1 teaspoon paprika

1 tablespoon coconut oil, unflavoured

½ teaspoon mixed dried herbs of your choice

Method

1. Put onion, garlic, mushrooms and oil in a pan on medium heat and sautee.

2. Add mixed herbs, spices, salt ns pepper, then stir.

3. Pour in cauliflower rice, stirring for several minutes until it softens and flavours start to release.

4. Remove from heat and allow to cool in a bowl.

5. Slowly add almond meal, mixing carefully.

6. Once all almond meal has been mixed in, add the egg and fold through.

7. Divide mixture evenly into 4 or 6 parts, depending on the size patty you desire, and roll into a loose ball before gently flattening on top.

8. Return pan and set temperature to low heat, then add butter.

9. Once pan is warm, carefully transfer patties to pan and allow to brown on either side before serving.

Recipe Notes

It’s important to set pan to low for final stage of cooking, as it allows the patty to warm through without burning the outside.

Serving suggestion – serve with a creamy cabbage and carrot slaw.

Zoodle Pasta and Sauce (serves 4)

Ingredients

4 large zucchinis (a good rule of thumb is one zucchini per person)

6 large tomatoes, diced

200g baby spinach, roughly chopped

200g cottage cheese

100g butter

1 large onion, finely diced

2 cloves garlic, crushed

25g pinenuts

½ to 1 teaspoon salt

1 small bunch basil, roughly chopped

Method

1. Make zoodles by pushing the zucchini through a spiraliser** and place in a bowl.

2. Boil hot water and pour over zoodle, ensuring they are covered. Set to the side.

3. Sautee onions and garlic in half the butter.

4. Add tomatoes, basil and salt, simmer on low and allow it to reduce.

5. Stir through cottage cheese.

6. Remove from heat and stir through remaining butter.

7. Strain zoodles, serving them like you would spaghetti. Top with pasta sauce.

8. Sprinkle pinenuts on top before serving.

Recipe Notes

This dish can cater to non-vegetarians by adding in chicken strips.

Chicken could be substituted for prawns or other seafood.

** If you don’t have a spiraliser, don’t stress!  Just use a standard vegetable peeler to peel the zucchini lengthways into ribbons.

Crumbed Chicken Salad (serves 4)

Serve with mayonnaise or zesty salad dressing

Ingredients

Chicken

2 chicken breasts, cut into strips

2 cups quinoa flakes (can be substituted for 2 parts almond flour, 1 part desiccated coconut)

1/2 cup poppy seeds or sesame seeds

1/2 cup grated parmesan (or finely grated cheddar)

2 eggs

1/2 cup milk (for egg wash)

Extra virgin olive oil or butter (for shallow frying)

1 teaspoon or 2 cloves crushed garlic

Pinch of salt

Couple of cracks of black pepper

Salad

2 birds eye chillis, finely sliced

1 large avocado, sliced

1 spanish onion, finely sliced

200g leafy greens of your choice (baby spinach or rocket are great with this)

1 punnet cherry tomatoes, halved

Handful of pinenuts

1 medium sweet potato, peeled and cubed

Method

1. Create egg wash using 2 whole eggs and milk.

2. Dip strips of chicken into egg wash and then coat in quinoa, poppy seed, parmesan, salt and pepper crumb mixture, ensuring chicken is evenly coated.

3. Heat pan to medium temperature with EVOO or butter and crushed garlic.

4. Once pan has heated, place strips flat and allow to cook on each side.  To ensure they are cooked, pierce the chicken with a knife, if the fluid runs clear, it is cooked.

5. Leave the pan on and allow the chicken to rest as you prepare salad.

6. Par cook the sweet potato (steaming is preferable, though able to be boiled).

7. Once partly cooked, transfer to pan and continue to cook on mid temperature, stirring occasionally until golden.  Remove from heat and allow to cool.

8. Arrange leafy greens on plates to create a bed for the dish.

9. Roughly sprinkle on the spanish onion and cherry tomatoes.

10.Place sliced avocado on top.

11.Toss on sweet potato cubes.

12.Place chicken strips on top and sprinkle with sliced chilli and pine nuts.

13.Serve with a side of mayonnaise or zesty salad dressing.

Recipe Notes

For a creamy sauce, cashew cheese recipe can be used and stirred through once taken off heat.

Slow Cooked Vegetable Curry (serves 8-10)

Ingredients

2 cans coconut milk

2 cloves garlic, crushed

3 teaspoon paprika

2 teaspoon curry powder

2 teaspoon turmeric powder

3 medium tomatoes, diced

1 large zucchini, roughly chopped

1 large sweet potato, peeled and roughly chopped

1/2 cauliflower cut into florets

1 medium brown onion, diced

8 mushrooms, sliced

100g baby spinach/silverbeet

2 cups vegetable stock

Water

Method

1. Place everything on the slow cooker/pot, top up with water to ensure all vegetables are covered, turn on low and cook for several hours.

Scrambled Eggs (serves 2)

Ingredients

4 eggs

20ml milk

125g cheese grated

20g butter

Salt and pepper to taste

Method

1. Whisk the eggs and milk with a fork.

2. Add the grated cheese and stir to combine.

3. Season with salt and pepper.

4. Heat the butter in a non-stick saucepan over a medium heat.

5. Add the egg mixture and cook, stirring occasionally, for 5 minutes or until set.

Chicken, Pumpkin, Feta and Pine Nut Salad (serves 4)

Ingredients

2 chicken breast or thigh

1 cloves garlic minced/crushed

2 teaspoon paprika

1 packet baby spinach, enough for 4 serves

250g pumpkin, cubed

200g feta cheese

50g pine nuts

30g butter for cooking

Method

1. Slice the pumpkin into small cubes then steam until soft but still keeping its shape.

2. Slice the chicken into small strips then season with garlic, paprika, salt and pepper.

3. Cook the chicken until it has only just cooked through (so it’s not too dry).

4. While the chicken and pumpkin is cooking, wash and dry the spinach and place in a salad bowl (you may choose to wilt it slightly in the steamer).

5. Put the chicken, pumpkin, feta and pine nuts into the bowl with the spinach. Toss lightly and season with salt and pepper.

Recipe Notes

You could also wilt the spinach prior to adding in the ingredients.

Fish Cakes (4 serves)

Ingredients

Fishcakes

500g salmon fresh or canned

1 large potato (optional)

1 egg, free range

1 small onion or spring onion finely diced

2 cloves garlic

25g almond meal (optional - depending on moisture)

Salt and pepper to taste

Butter, lard or coconut oil for cooking

Dill Sauce

125g Greek pot set yoghurt

1 teaspoon horseradish cream (or mustard)

1 teaspoon fresh dill

1/2 teaspoon lemon zest

Method

1. Boil a pot of water.

2. Peel and dice potato.

3. Put the diced potato into a steamer and steam until soft.

4. Take the potatoes off the heat and mash into small chunks.

5. In a separate bowl mix together the salmon (if the salmon is fresh, you’ll need to cook it first by either steaming or panfrying), egg, onion, garlic, salt and pepper (to taste).

6. Add the mashed potato and if the consistency is too wet, add a small amount of almond meal until desired consistency is reached.

7. Roll small handfuls of the mixture into small patties.

8. Turn on a fry pan to medium heat.

10. Put some butter, lard or coconut oil in the pan (enough so the fishcakes won’t stick).

11. When the oil is hot, place the patties into the frypan and flatten a little.

12. Cook both sides until golden.

13. Serve with dill sauce and a veggie bake or other seasonal vegetables.

For the dill sauce

1. Whisk all ingredients together.

Pumpkin Lasagne (serves 6)

Ingredients

750g mince

4 cloves garlic, crushed

1 small onion

400g diced tomatoes

1 tablespoon tomato paste heaped

200ml cream

50g cheese, grated

500g mushrooms

500g pumpkin or eggplant (to be used instead of pasta)

Bechamel Sauce

30g butter

2 tablespoon flour (any non-grain flour - be mindful that coconut flour can make it gritty)

375ml milk

Salt and pepper

Method

1. Preheat the oven to 180C.

2. Slice the pumpkin or eggplant into thin slices (if using pumpkin, you can cut the skin off or leave it on during the cooking process). You will need enough to do 2 layers of lasagne (25x35cm tray).

3. Cover the eggplant/pumpkin in a generous amount of butter.

4. Lightly cover the slices with 1 clove of crushed garlic, salt and pepper.

5. Put the pumpkin/eggplant into the oven and cook until soft (but not so that the slices are mushy).

6. Turn a fry pan onto medium heat and melt a large nob of butter.

7. Dice the onion and then sauté.

8. Add 3 cloves of crushed garlic and mix together.

9. Add the mince and cook completely through (i.e. until completely brown).

10. Thinly slice the mushrooms and add to the frypan.

11. Add 1 heaped tablespoon of tomato paste and mix thoroughly through.

12. Pour in the tin of diced tomatoes and mix through.

13. Add ~100g cream (more or less to taste).

14. Season the mixture with salt and pepper.

15. Grease the bottom of a baking tray with butter (I use a 25x35cm glass baking dish).

16. Take the pumpkin/eggplant out of the oven and line the bottom of the tray with enough pumpkin or eggplant to completely cover it.

17. Spoon half the mince mixture over the eggplant/pumpkin.

18. Put the second layer of eggplant/pumpkin over the mince.

19. Cover the eggplant/pumpkin with the remaining mince mixture.

20. Cover the mince mixture with the béchamel sauce.

21. Generously cover the lasagne with grated cheese (you can use a cheese mixture for extra deliciousness - mozzarella, parmesan and cheddar).

22. Put into the oven and cook until the cheese is golden brown.

Bechamel Sauce

23. Melt the butter in a pot at a medium heat.

24. Add the flour and cook for about 2 minutes. It should bubble somewhat, but not brown. It’s important that you cook the flour otherwise the sauce will have a flour taste.

25. Gradually add the milk, making sure there aren’t any lumps.

26. Once you have added all the milk, continue to stir until the sauce thickens.

27. Add salt and pepper to taste.

Recipe Notes

Serve with seasonal vegetables or a salad.

Garlic Butter Cauliflower Mash (serves 4)

Ingredients

1 head cauliflower, broken into florets

1/3 cup Parmesan cheese, grated (or any aged hard cheese)

1 clove garlic, crushed

50g butter

Salt and pepper to taste

Sprinkle nutmeg or Chinese 5 spice

Method

1. Boil the cauliflower florets in salted water for about 20 – 30 minutes until soft. Drain and set aside.

2. In the same pot, melt the butter and gently fry the garlic in the butter for a few minutes.

3. Add the cooked florets and mash with a vegetable masher until creamy.

4. Mix in the grated cheese.

5. Check the seasoning and serve with a sprinkle of nutmeg or 5 spice.

Bacon and Cheese Crustless Quiche (Serves 6)

Ingredients

5 eggs

1/2 cup cream

1 tablespoon seasoning

250g bacon, finely sliced and fried

1 handful gouda cheese, grated

1 handful cherry tomatoes, halved

Method

1. Preheat your oven to 180 °C.

2. Mix the eggs with the cream and seasoning until well combined.

3. Stir in the grated cheese.

4. Pour into a baking dish, before spreading over the bacon and  tomatoes, evenly.

5. Bake for approximately 30 minutes or until set and golden brown.

6. Serve warm or at room temperature, with a salad.

Rissoles (serves 4)

Ingredients

500g mince

1-2 eggs, free range

2 cloves garlic, minced

1 small brown onion

Herbs e.g. oregano or basil

Chilli (optional)

Salt and pepper to taste

Butter, lard or coconut oil for cooking

Method

1. Dice onion finely (or grate finely).

2. In a bowl, mix together the diced onion, mince, egg, garlic, herbs and chilli.

3. Add salt and pepper to taste.

4. Roll small handfuls of the mixture into patties.

5. Turn your frying pan onto a medium heat.

6. Place some butter, lard or coconut oil in the pan (enough so that the rissoles won’t stick).

7. When the oil is hot, place the patties into the frypan and flatten a little.

8. Cook both sides until golden.

9. Serve with seasonal veggies.

Cauliflower Soup (serves 4)

Ingredients

1 extra large cauliflower (~1kg)

1 large onion

3 cloves of garlic

1 litre chicken stock

300ml cream

250g bacon (optional)

1 tsp nutmeg

Salt & pepper to taste

Method

1. Put a pot onto a medium heat and saute the onions and garlic.

2. Separate/cut the cauliflower into florets and add to the pot with the stock (leave about 200g of florets out as these will become garnish).

3. Peel and dice the potato and add to the pot. Bring the stock to the boil then reduce the heat and simmer until veggies are soft.

4. Fry the bacon and the additional cauliflower while the soup is simmering.

5. When the veggies are soft, purée the soup using a hand-blender, retaining the water it was boiled in.

6. Add the cream, nutmeg, salt and pepper to the soup and blend until the desired consistency is achieved.

7. Serve warm with bacon and cauliflower garnish.

NOTES:

Serve with fresh soft rolls.

Mushroom Soup (serves 4)

Ingredients

500g mushrooms

50g butter

1 small onion

1 leek

2 cups vegetable stock

125ml cream

Chives

Method

1. Thinly slice the onion, leek and mushroom.

2. Melt butter in a saucepan over a medium heat.

3. Add onion and leek and cook until soft.

4. Add the mushroom and continue cooking until it is soft.

5. Add the stock and bring to the boil. Reduce the heat and simmer for 10 minutes or until the liquid reduces.

6. You may wish to blend the soup, though it’s not necessary.

7. Add the cream and stir until mixed through.

8. Salt and pepper to taste.

9. Serve into individual bowls and add some extra cream, then garnish with the chives.

Recipe Notes

Serve with our soft bread rolls.

Crumbed Chicken

Ingredients

500g chicken or tenderloins

Coconut flour (you can use an alternative flour if the coconut flour makes it too dry)

2 eggs, free range

Garlic flakes

Salt and pepper

“Breadcrumbs”  (if you’re time poor, you can use a low carb, seed bread)

Lard

Method

1. If using a deep fryer, turn it on and add lard (such as Supafry). Turn the temperature setting to ‘chicken’. If using a frying pan, don’t turn it on until you’re almost ready to cook with it.

2. If you have opted for chicken breast, slice into thinner pieces (i.e. try and keep the length the same but reduce the thickness).

3. Whisk the 2 eggs in a small bowl.

4. Cover a dinner plate with coconut flour. Add the garlic flakes, salt and pepper and mix through.

5. If you’re using our breadcrumb recipe, combine all ingredients on a plate. If using a low carb bread,blitz in a food processor, until it is a fine consistency then tip onto a dinner plate.

6. Take a chicken piece and coat it the flour mix.

7. Next, dip it into the eggs, ensuring it is completely covered.

8. Finally, cover it in the bread crumbs.

9. Repeat steps 7-9 for all the pieces of chicken.

10. Place a few pieces on chicken into the deep fryer or frypan and cook until the outside is golden brown and the chicken has just cooked through (when you cut it open it should still be juicy).

11. Place the chicken on a wire rack to cool and lightly season with salt.

12. Repeat until all the chicken is cooked.

Notes

Serve with veggie bake or cauliflower mash.

Breadcrumbs

Ingredients

1/2 cup almond meal or almond flour

1/4 cup golden flaxseed meal or normal flaxseed

1 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon thyme

1/2 teaspoon oregano

1 1/4 teaspoon sea salt

1/2 teaspoon pepper

Method

1. Combine all ingredients together.

Butter Chicken (serves 4)

Ingredients

125ml plain Greek yoghurt

1 tablespoon lemon juice

1 teaspoon tumeric

2 teaspoons garam masala

1 teaspoon chilli powder

1 teaspoon ground cumin

2 teaspoons fresh ginger, grated

2 cloves garlic, crushed

1kg chicken breast, chopped

125g cashews, roasted

75g unsalted butter

1 brown onion, finely chopped

1 teaspoon ground cardamom

1 cinnamon stick

1 bay leaf

2 teaspoons sweet paprika

425g tomato purée

2/3 cups chicken stock

250ml thickened cream

800g seasonal veggies to serve

Method

1. Combine yoghurt, lemon juice, turmeric, garam masala, chilli, cumin, ginger and garlic in a bowl. Add chicken and stir well. Cover and refrigerate overnight.

2. Reserve half the cashews and place remaining cashews in a food processor. Process until finely ground.

3. Heat the butter in a pan over medium heat.

4. Add the onion, cardamom, cinnamon and bay leaf, cook for 2 minutes, until the onion starts to soften.

5. Reduce heat to low, then add chicken and marinade, paprika, tomato purée, cashews and stock. Simmer for 15 minutes.

6. Stir in cream and cook for a further 10 minutes.

7. Garnish with cashews, chopped coriander and serve with seasonal vegetables.

Notes

To make a vegetarian version, use vegetables rather than chicken.

Serve with cauliflower rice.

Cauliflower Rice

Ingredients

1 head of cauliflower

Olive oil (or other cooking oil)

Salt and pepper to taste

Method

1. Preheat the oven to 180C.

2. In a food processor, blitz the cauliflower florets piece by piece until it is a rice-like consistency.

3. Line a baking tray with baking paper and evenly spread out the rice (you will need more than one tray).

4. Drizzle the oil over the cauliflower and season with salt and pepper.

5. Bake for approximately 30 minutes, or until the moisture has been reduced from the rice.

Recipe Notes

Serve with your favourite curry.

Onion Frittata

Ingredients

8 large eggs

40g parmesan cheese, finely grated (1/2 cup)

3 fresh basil large leaves, torn into pieces

3 fresh sage large leaves, minced

1 teaspoon fresh rosemary, minced

1/4 teaspoon salt

1/8 teaspoon pepper

45g butter

1 brown onion, thinly sliced

1/3 cup whole-milk ricotta

Method

1. Preheat oven to 200°C.

2. Whisk first 7 ingredients in a medium bowl, set aside.

3. Heat butter in a medium ovenproof, nonstick skillet over medium-high heat.

4. Add onion then sauté until soft, about 6 minutes.

5. Reduce heat to low. Stir in egg mixture.

6. Spoon dollops of ricotta evenly over the top.

7. Cook for approximately 2 minutes, until frittata begins to set.

8. Place in oven for approximately 7-9 minutes and bake until just set.

9. Serve.

Mediterranean Omelette-Vegetarian

Ingredients

3 large eggs

70ml cream

15g cheddar or mozarella cheese grated

1/4 red capsicum, chopped

1/4 red onion, chopped

1/2 small tomato, chopped

50g feta cheese or goats cheese (Chevre)

20g ghee or butter to fry omelette

Salt and pepper to taste

Method

1. Preheat oven to 180C.

2. Melt butter or ghee in oven-proof frying pan.

3. Whisk the eggs & cream in a small bowl.

4. Pour eggs into frying pan and move around so that it covers the bottom of the pan evenly.

5. Sprinkle the grated cheese on top of the egg mixture.

6. Sprinkle the other ingredients over the egg & cheese.

7. Take the frying pan of the stove and place in the oven for 3 minutes.

8. Check every minute to see if eggs are cooked through – if not, leave in for another minute.

9. Once cooked through and the toppings are cooked/browned, remove from the oven.

10. Either fold the omelette in half and slide on to a plate OR simply slide on.

Recipe Notes

Cream may be swapped for sour cream. You can pre-cook the vegetables so that they’re more caramelised in the omelette or add in smoked salmon, bacon, chorizo, ham or spinach, rocket, mushrooms.....the choice is yours!  

Creamy Mash (serves 4)

Ingredients

4 large potatoes, peeled and halved

120g butter

50ml cream

Salt and pepper to taste

Method

1. Steam potatoes for 20 minutes or until tender. Drain and then return to pan.

2. Add butter and cream and mash until smooth.

3. Add salt and pepper to taste.

Notes

You can add herbs, cheese and/or garlic to mix it up.

Fathead “Dough” Recipe

Ingredients

175g cheese, grated (try a combination of mozzarella, parmesan and cheddar)

50g almond meal (1/2 cup)

30g cream cheese

1 egg

Salt and pepper to taste

Method

1. Put the grated cheese and cream cheese in a microwaveable bowl. Microwave on high for 1 minute.

2. Stir, then microwave on high for another 30 seconds.

3. Add the egg, salt, and almond meal and mix together.

4. Place in between 2 baking sheets and roll into shape.

5. Remove the top baking sheet. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.

6. Make fork holes all over the pizza base to ensure it cooks evenly.

7. Place the baking sheet with the pizza base on a baking tray or pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown.

8. To make it really crispy and sturdy, flip the pizza over once the top has baked to a golden colour. Turn the pizza onto the baking paper used to roll out the pizza base, then slide it back onto the baking tray.

9. Once cooked, remove from the oven and add all the toppings you like. Make sure any meat is already cooked, as this time it goes back into the oven just to heat up the toppings and melt the cheese. Bake again at 220C/425F for 5 minutes.

Steak Pie

Ingredients

50g butter

25g almond meal (or any non-grain flour)

Salt and pepper to taste

500-700g steak, cut into small pieces

1 brown onion, finely chopped

250g mushrooms, halved (optional)

6 cups beef stock

Method

1. Heat the butter in a large frying pan.

2. Sift the flour into a small bowl and season with salt and pepper.

3. Toss the meat pieces in the flour to lightly coat and then add the meat to the frying pan, keeping the remaining seasoned flour to one side.

4. Fry the meat in the oil until brown and then add the onion and mushrooms.

5. Sprinkle the remaining flour into the pan and cook for a further 2 to 3 minutes. Add the Worcestershire sauce and add more seasoning.

6. Add the stock into the pan so that the meat is covered. If your frying pan is quite small then you may find it easier to transfer the meat mixture to a bigger saucepan before adding the stock.

7. Leave this to simmer for about 30 minutes or until the sauce is as thick or thin as you like it.

Recipe adapted from Low Carb Island.

Curried Sausages (serves 6)

Ingredients

3 teaspoons curry powder

2 tablespoons coconut oil

1 brown onion, finely diced

2 tablespoons non-grain flour

2 cups stock

Diced vegetables of your choice (carrot and potato work well, though you can use lower carb varieties if you prefer)

8 organic sausages

Method

1. Cook the sausages first in a frypan.

2. In the same oil that you cooked the sausages, fry off the onions.

3. Add the curry powder and the flour.

4. Cook for a few minutes until the flour and curry powder have absorbed all the oil.

5. Add the stock and mix through.

6. Add the diced vegetables and simmer.

7. Add the sausages back to the mix when the vegetables are partially cooked.

Recipe Notes

You can substitute the sausages for vegetarian sausages or BBQ chicken.

Try adding sour cream for a creamier curry.

Curried Eggs in Lettuce Parcels (serves 4)

Ingredients

8 eggs

2 tablespoons mayonnaise

1/2 teaspoon curry powder

4 leaves iceburg lettuce

Method

1. Place eggs in saucepan and cover with cold water.

2. Bring to the boil and cook for 4 minutes over a high heat.

3. Drain and cover with cold water, set aside to cool slightly.

4. Peel eggs and place in mixing bowl.

5. Mash eggs with a fork, then add mayonnaise and curry powder. Stir to combine.

6. Place lettuce leaves on plates and spoon in the eggs. Serve.

Chicken Carbonara (serves 4)

Ingredients

500-750g chicken

100g bacon pieces

300g mushrooms

400ml cream

100g butter

1 small onion

4 cloves garlic, crushed

White wine (optional)

Salt and pepper to taste

Method

1. Dice the onion and slice the mushroom.

2. Slice the chicken into thin pieces, then set aside.

3. Turn a frypan onto medium heat.

4. Melt the butter in the sauce pan, then sauté the onion and mushroom in the butter.

5. Pour in a small amount of wine and allow the alcohol to burn off (optional).

6. Add the garlic, bacon pieces and cream.

7. Bring to the boil, then reduce to a simmer for 15-20 minutes.

8. While the sauce is simmering, melt some butter in a separate pan to cook the chicken in.

9. Fry the chicken in the butter until it is just cooked through.

10. Place the chicken on individual plates and cover with the carbonara mix.

Recipe Notes

Serve with seasonal vegetables, noodles or creamy cauliflower mash.

You may also put a raw egg yolk as a garnish when you serve (make sure you add while hot and don’t serve the egg white).

Sesame Crusted Salmon (or Tuna) (serves 4)

Ingredients

4 salmon fillets

1/4 cup sesame seeds

Butter for cooking

Salt and pepper to taste

Method

1. Season the salmon with salt and pepper.

2. Spread the sesame seeds on a large plate.

3. Coat one side of each piece of salmon by pressing the salmon into the sesame seeds.

4. Heat the butter in a frypan over medium-high heat.

5. Cook salmon, sesame side down for 2-3 minutes or until golden.

6. Turn salmon over and cook for another 2-3 minutes or until the salmon is cooked to your liking.

Bacon, Eggs, Tomatoes and Mushrooms (serves 2)

Ingredients

4 rashers of bacon

2 large eggs

1 large tomatoes

250g button mushrooms

15g butter cooking

Salt and pepper

Method

1. Fry up the bacon and eggs to your preference.

2. Cook the tomatoes in the bacon fat until soft.

3. Sauté the mushrooms in the butter whilst the tomatoes are cooking, Season generously with salt and pepper.

Recipe Notes

You can add or subtract anything you like with this quick little cook up.

Greek Salad (serves 4-6)

Ingredients

1 packet mixed lettuce

1 punnet cherry tomatoes

100g feta cheese (any full fat feta of your choosing)

1 cup olives

1/4 red onion, sliced thinly

1 capsicum, sliced

1 tablespoon olive oil (cold pressed and extra virgin if possible), only a drizzle is needed as a dressing

Salt and pepper for seasoning

Method

1. Rinse your lettuce mix and dry thoroughly. Place the lettuce mix into a large serving bowl.

2. Thinly slice the onion and add to the bowl.

3. Add the olives, cherry tomatoes and capsicum.

4. Crumble the feta over the top.

5. Drizzle with olive oil and lightly season with salt and pepper.

Recipe Notes

You can add anything you like to this salad i.e. avocado, bacon, salmon, herbs etc.

Almond Crusted Pork Loin Chops & Lemon Zucchini Noodles

Ingredients

4 boneless pork chops

100g almond meal (1 cup)

1 teaspoon rosemary

1 teaspoon coconut sugar (optional)

Zest of 1 lemon

Pinch salt

Pinch pepper

2 eggs

2 zucchinis shredded with a vegetable slicer or made into noodles with a spiraliser or grater.

1 lemon, juiced

Method

1. In a large bowl, mix together the almond meal, rosemary, coconut sugar & lemon zest.

2. In another bowl, whisk the eggs together until well combined.

3. Season pork with salt and pepper on both sides.

4. Working with one pork chop at a time, dip into the egg mix, let it drain slightly, then dip both sides into the almond meal mix – ensuring the whole chop is coated evenly.

5. In a large frying pan, melt butter or ghee.

6. Place pork chops in the frying pan and fry for 4-5 minutes per side, or, until golden brown.

7. Leave to rest on a plate, while you’re frying the zucchini noodles.

8. Season the Zucchini Noodles with salt and pepper.

9. Squeeze the juice of 1 lemon over the zucchini noodles and toss through.

10. In the pan from the pork chops, quickly fry the Zucchini Noodles until slightly brown, but still ‘al-dente’.

11. Serve the pork chops on a bed of zucchini noodles, with a splash of pure cream, or greek yoghurt and mustard.

Baked Avocado

Ingredients

2 large avocados

4 eggs

4 tablespoons or a dollop sour cream

1 small bunch chives finely chopped

Pinch of salt

Crack of pepper

Chilli flakes or sweet paprika

Method

1. Cut avocados in half, lengthways.

2. Remove seeds.

3. Scoop out a small amount of the avocado flesh and place halves in a baking tray, skin down.

4. Mix cream, chives, salt and pepper and scoop a spoonful into the hollow of each avocado half.

5. Crack an egg into each half and top with chilli flakes or paprika.

6. Bake in a moderate oven for 15-20 minutes.

Recipe Notes

For a non-vegetarian option, finely dice some bacon and include in the cream mix before adding the egg. Cooking time remains the same.

Baked Fish

Ingredients

Fish of choice

Garlic

Butter

Herbs e.g. basil, oregano, dill

Salt and pepper

Method

1. Preheat the oven to 180C.

2. Put each piece of fish on a piece of aluminium foil that is big enough to wrap around the fish.

3. Cover each piece with butter, garlic, herbs, salt and pepper.

4. Take the sides of the aluminium foil and make a ‘teepee’ around the fish (this will prevent the fish from drying out).

5. Cook the fish until it just loses its translucency.

Recipe Notes

Serve with seasonal vegetables or a salad.

Bolognese (serves 4-6)

Ingredients

750g mince

50g butter

4 cloves garlic, crushed

1 small onion

400g diced tomatoes

200g sliced mushrooms

1 tbsp tomato paste heaped

50 ml cream

cheese grated (optional)

Method

1. Turn a frypan onto medium heat and melt a large knob of butter.

2. Dice the onion and then sauté in the butter.

3. Add garlic and mix together.

4. Add the mince and cook completely through (i.e. until completely brown).

5. Add mushrooms to the frypan.

6. Add 1 heaped tablespoon of tomato paste and mix thoroughly.

7. Pour in the tin of diced tomatoes and mix through.

8. Add 50g cream (more or less to taste).

9. Season the mixture with salt and pepper.

10. Allow to simmer for 10-15 minutes.

11. Sprinkle grated cheese over the top.

Recipe Notes

Serve with noodles or seasonal vegetables.

Cheese Tacos

Ingredients

Mince

5ml olive oil or butter

400g mince

3 cloves garlic, finely chopped

1 1/2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon smoked paprika

1/2 teaspoon salt

60g tomato purée

3 tablespoons coriander leaves, finely chopped

2 spring onions, finely chopped

Salsa

2 avocados, finely chopped

2 tomatoes, finely chopped

10 basil leaves, chopped

Salt and pepper

Tacos

120g cheese (try a combination of cheddar, mozzarella and Parmesan)

Accompaniments

Lettuce, chopped

Sour cream to serve

Guacamole

Method

Mince

1.  Heat a pan over medium heat.

2.  Add the oil, mince and garlic. Fry for 5 minutes.

3.  Add in the chili, cumin, coriander, paprika and salt. Fry for a further 5 minutes.

4.  Stir in the tomato purée, cook for 5 more minutes and then add in the coriander leaves and spring onions.

Salsa

Gently mix everything together and season to taste.

Tacos

1.  Preheat the oven to 180°C.

2.  Line a baking tray with a non-stick baking mat or baking paper, grease it with cooking spray.

3.  Balance 2 or 3 long-handled wooden spoons, which have been greased with cooking spray, on top of some coffee mugs. The cooked cheese will be placed over the handles to form the taco shapes.

4.  Prepare the tacos in 2 batches. Place the first batch of cheese slices onto the lined baking tray, leaving some space in between each.

5.  Cook for 10 minutes until golden.

6.  Working quickly, use a palette knife to gently lift and fold the cheese over the greased wooden spoon handles. They will harden and form a taco shell.

7.  Allow to cool. Repeat with the remaining cheese.

Assemble

1.  Layer a bit of lettuce, salsa, some mince and a bit of sour cream into each taco.

2.  Garnish with micro herbs and serve with lime wedges, if you prefer.

Cheesy Zucchini Bread

Ingredients

45g sunflower seeds

100g ground almonds

1 3/4 tsp baking powder

1/4 tsp salt

4 eggs

30g butter

3 zucchini, grated

40g cheddar cheese, grated

Method

1. Preheat oven to 200°C.

2. Spray a 10cm x 20cm loaf tin generously with non-stick cooking spray.

3. Place the sunflower seeds in a food processer and blend until very fine.

4. Add the ground almonds, baking powder, salt, eggs and butter. Blend until combined.

5. Add in the zucchini and cheese and pulse a few times until combined.

6. Pour it into the tin. Smooth out the top with the back of a spatula or butter knife.

7. Bake for 20 minutes.

8. Let it cool in the tin for 5 minutes before transferring it to a cooling rack.

Chicken and Avocado Salad (serves 1-2)

Ingredients

1 chicken breast

Butter for cooking

1 clove garlic, crushed

1 teaspoon paprika

1/2 avocado

2 cups spinach

50g feta cheese

15g pinenuts

Method

1. Season the chicken with salt, pepper, garlic and paprika.

2. Cook the chicken on a medium heat, being mindful not to burn the garlic.

3. While the chicken is cooking, slice the avocado and feta.

4. You may want to wilt the spinach first, if not, simply wash, dry then place in a bowl.

5. Add the avocado, feta and pine nuts.

6. Take the chicken off the heat and slice.

7. Add the chicken to salad and serve.

Chicken and Feta Salad

Ingredients

125ml olive oil

3 tablespoon fresh oregano, chopped

2 tablespoon red wine vinegar

Butter for cooking

2 chicken breasts

1 large red onion, peeled and cut into thin wedges

150g baby spinach

300g feta cheese, cubed

450g tomatoes, cut into wedges

250g cherry tomatoes, halved

1/2 cup pitted Kalamata olives

Salt and pepper to taste

Method

1. Add oil to mixing bowl and whisk in oregano and red wine vinegar. Season with salt and pepper.

2. Melt the butter in a frypan over a medium heat.

3. Add the chicken and red onion, then fry until the chicken is cooked through (being careful not to overcook it).

4. Remove from heat and set aside to cool slightly.

5. Combine tomatoes, olives and feta in a large bowl and toss with enough dressing to coat. Season with salt and pepper.

6. Arrange spinach on a large platter and add the tomato mixture.

7. Thinly slice chicken. Arrange chicken and onion on the platter and drizzle with remaining dressing.

8. Serve.

Chicken Parmigiana

Ingredients

See recipe for crumbed chicken for ingredients and method for

crumbing the chicken

200g shaved ham

200g sliced cheese (Swiss works especially well)

300g salsa, optional

Method

1. Pre-heat the oven to 180 C and turn on the deep fryer to 180 C (if you’re shallow frying, lard will work best).

2. Follow the recipe for crumbed chicken.

3. Once the chicken has been crumbed and cooked, place ham over the entire piece of chicken.

4. Spread some salsa over the ham.

5. Place a generous amount of cheese over the top.

6. Cook chicken in the oven until the cheese is completely melted.

Recipe Notes

Serve with creamy vegetable bake or cauliflower mash.

Creamy Veggie Bake

Ingredients

1 large cauliflower, cut into small florets

1 large broccoli, cut into small florets

1 small onion, diced

200g baby spinach

1 small red capsicum, roughly chopped

6-8 medium mushrooms, finely sliced

1 handful snow peas, topped and tailed

Roux

2 cups cream or coconut cream

1 teaspoon heaped whole grain mustard

1/2 - 1 teaspoon horseradish or hot mustard

Zest of 1/2 lemon

1 1/2 cups grated cheese

Pinch salt

Method

1. Lightly steam vegetables, except for mushrooms.

2. Add mushrooms and toss vegetables into a baking dish, ensuring they are well mixed.

3. Mix together all ingredients for roux, except cheese, and pour over vegetables.

4. Top with grated cheese and bake in a moderate oven for 20 minutes or until cheese is golden brown.

Grilled Asparagus and Hollandaise Sauce (serves 2-4)

Ingredients

1 bunch asparagus

250g butter

2 eggs, yolks only

1 teaspoon white wine vinegar

1 tablespoon water

Salt and pepper to taste

Method

Asparagus

1. Trim the ends off the asparagus (about 2cm from the bottom).

2. Heat griddle pan, or BBQ grill.

3. Place the asparagus spears on the grill and cook until the topside is slightly soft.

4. Turn and grill quickly on other side.

5. Place in the oven to keep warm, whilst making the sauce.

Sauce

1. Melt butter in saucepan.

2. Pour melted butter into a small jug to allow it to separate and cool (5 minutes).

3. Boil a small pot of water on the stove.

4. In a separate bowl, add together the egg yolks, vinegar and water, then whisk.

5. Place the bowl on top of the boiling water and continue whisking. The steam will cause the eggs to pasteurise and thicken the sauce.

6. Continue whisking the egg mixture until thick and hot to the touch.

7. Once the mixture is hot, remove the bowl from the heat and set aside.

8. Take the jug of butter and start pouring the oil in to the bowl you’ve set aside, whisking whilst pouring. Pour the butter in gradually.

Tip: If the sauce looks like it’s about to separate or “split” grab an ice cube and whisk it into the mix – it’ll cool it down and save the sauce.

9. Lay out your asparagus on your serving plates and pour the hollandaise sauce quickly over the top.

10. Serve immediately and eat before the sauce splits!

Mexican Beef Mince

Ingredients

500g beef mince

1 large onion, diced

1/2 tsp salt and pepper

2 cloves of garlic

1 tsp oregano

2 tsp ground cumin

1 tsp paprika

1 tsp ground coriander

1 tsp ground chilli, to taste

1/2 cup water

225 g tomato puree (1 cup)

1/2 cup diced tomatoes

1 tsp coconut oil or butter

Method

1. Heat oil or butter in pan and fry onions until transparent.

2. Remove onions and fry mince until brown.

3. Add onions and spices to mince in pan and fry for 5 minutes, stirring frequently.

4. Add the tomato puree, tomatoes, and water and cook on low-medium heat for 10 minutes. Add a little more water if the mixture becomes too dry.

Mixed Pea, Bean and Feta Salad

Ingredients

Salad

200g peas, fresh or frozen

200g sugarsnap peas, topped

200g snow peas, topped

1/2 cup fresh mint, roughly chopped

200g feta cheese (any full fat variety)

Dressing

1 clove garlic, crushed/minced

2 tablespoon lemon juice, fresh

1 teaspoon raw honey (you may use normal honey too or omit this ingredient entirely)

100ml olive oil extra virgin and cold pressed if possible

Salt and pepper to taste

Method

1. For the dressing, combine the crushed garlic, lemon juice and honey. Slowly whisk in the extra virgin olive oil. Season with salt and pepper.

2. In a large pan of boiling salted water, cook fresh peas for 5-6 minutes (3 minutes if frozen), adding the sugar snap and snow peas for the final 2 minutes (less if you like them crunchy). Drain and refresh under cold water. Cool completely.

3. Place the vegetables in a large bowl with the feta, mint and dressing and toss gently to combine.

Mushroom Cauliflower Low Carb Risotto

Ingredients

1 head cauliflower

1 cup chicken or vegetable stock

250g mushrooms

2 cloves garlic

3 shallots

250ml heavy whipping cream

200ml dry white wine (optional)

65g Parmesan cheese coarsely grated

Salt and pepper

Fresh thyme

Method

1. Chop the mushrooms and fry in butter until golden.

2. Bring the stock to a boil and set aside.

3. Chop onions and garlic finely, then place in the frying pan.

4. Grate cauliflower coarsely and add to mushrooms and onions in the pan.

5. Add half the wine and the stock.

6. Allow to simmer while uncovered, until the liquid starts to reduce down, then pour the remaining wine and cream and let simmer until the cauliflower is soft and not much of the liquid is left.

7. Remove from heat and stir in parmesan cheese.

8. Garnish with fresh thyme.

Mushroom Pizzas

Ingredients

4 large field mushrooms, stemmed

Tomato paste (no added sugar)

8 cherry tomatoes, quartered

1 small jar marinated artichoke hearts, drained and chopped

50g baby spinach

1/2 red capsicum, cut into thin strips

1 small scoop pitted Kalamata olives, halved

4 tablespoons sour cream

1 cup grated cheese

Method

1. Place mushrooms in a baking dish, stem side up.

2. Using a spoon, spread tomato paste across mushroom spores, ensuring even coverage.

3. Layer baby spinach on, then all other ingredients, except cheese and sour cream.

4. With a teaspoon, dollop small amounts of sour cream at even intervals across mushroom. Top with grated cheese.

5. Bake in a preheated moderate oven for 30-40 minutes.

Recipe Notes

May be served on cauliflower rice, on their own or as a side.

Pork, Fennel and Apple Meatballs

Ingredients

500g pork mince

1 tablespoon fennel seeds

2 cloves garlic

1 small green apple, peeled and grated

1 teaspoon sea salt

1 teaspoon pepper

Pinch of chilli flakes

Method

1. Sauté garlic in olive oil on medium heat for 2-3 minutes or until translucent.

2. In a large bowl, combine all ingredients, and mix thoroughly using your hands. Make sure to knead the mixture for a few minutes to work the protein in the meat, which will bind everything together.

3. Wet your hands and roll the meat mixture into balls - the size will depend on your taste – is it for a snack (100g) or a main meal (150g)? It’s up to you!

4. Heat a large frying pan, lightly coated with oil (I like using coconut oil or ghee).

5. Brown the first side of the meatballs on high heat, then bring the heat down to medium and fry for 3-4 minutes. Turn and fry the other side on medium/low heat for 5 minutes.

6. Keep turning to make sure all sides look visibly cooked. Total cooking time should be about 12-13 minutes. Remove from the pan and let the meatballs rest for a few minutes before serving.

7. Another method is to brown the meatballs for 2-3 minutes on each side and then finish cooking them in an oven for about 10 minutes at around 170C.

Recipe Notes

Serve with a sauce or creamy cauliflower mash.

Potato and Leek Soup

Ingredients

40g butter

2 leeks (pale section only), halved, washed, dried, and thinly sliced

2 cloves garlic, crushed

1kg desiree potatoes, peeled and coarsely chopped

4 cups chicken stock

3 cups water

250ml cream

Fresh chives finely chopped, to serve

Method

1. Heat butter in a large saucepan over medium heat.

2. Add leek and garlic and toss to coat. Reduce heat to medium-low and cook whilst covered.  Stir occasionally for 20 minutes or until soft.

3. Add potato, stock and water to pan. Cover and bring to a simmer over a medium-high heat.

4. Reduce heat to medium and cook, partially covered, for 25-30 minutes or until potato is tender. Set aside to cool for 10 minutes.

5. In batches, transfer the soup to blender and blend until smooth before returning to a clean saucepan.

6. Place the soup over a medium-low heat. Add cream and whilst stirring, cook for 5 minutes or until heated through. Season with salt and pepper.

7. Serve with chives sprinkled on top.

Recipe Notes

Serve with our soft bread rolls.

Potato/Sweet Potato Bake

Ingredients

4 potatoes

1/2 large sweet potatoes

300ml cream

150g bacon pieces

2 cloves garlic, crushed

1 small onion

150g cheese, grated

Method

1. Preheat the oven to 180C.

2. Peel and slice potatoes and sweet potato, making the slices fairly thin.

3. Thinly dice onion.

4. Put the potato, onion, garlic and bacon into a baking dish (to speed up the cooking process you may wish to steam the potato first before putting in baking dish).

5. Cover the potato mixture with cream (you may need to adjust the 300ml according to the size of your vegetables. Note that too much will make the bake runny).

6. Cover the potatoes with a generous serving of grated cheese.

7. If you have not pre-cooked the potato, put the lid on the baking dish (or cover with foil) and cook for 60-90 minutes or until the potato is soft. If the potato is cooked, it will require approximately 20 minutes.

8. Turn the oven up to 220C and cook for 5-10 minutes uncovered to get the top golden and crunchy.

Recipe Notes

To lower the carbohydrate content, simply swap the potato and sweet potato for low carb veggies such as cauliflower, broccoli, eggplant or zucchini.

Pumpkin Soup

Ingredients

1kg pumpkin

1L stock

1 brown onion

1 large potato

50ml cream

Butter

Method

1. Cut the pumpkin and potato into cubes.

2. Thinly slice the onion.

3. Melt a large knob of butter in a large pot over a medium heat.

4. Sauté the onions until translucent then add the potato, pumpkin and stock.

5. Simmer until the potato and pumpkin is very soft and falling apart and the liquid has reduced.

6. Blend in sections in a food processor or use a blending stick.

7. When you have achieved a soup consistency, add the cream and mix through.

8. Season with salt and pepper.

Quiche Muffins

Ingredients

30g butter or ghee

1/2 cup red onion, diced

1 cup mushrooms, diced

Handful fresh basil, chopped

1 tablespoon sun-dried tomatoes, chopped

Pinch of salt and pepper

6 eggs

1/2 cup cream

2 cups baby spinach

75g cheddar or mozzarella cheese, grated

Method

1. Preheat oven to 165C.

2. Grease or line a muffin tray – with 8 slots (bigger or smaller is fine).

3. Melt butter or ghee in a frying pan.

4. Add onions & mushrooms to the frying pan and cook until they’re caramelised.

5. Take frying pan off heat and add in the basil, sun-dried tomatoes, salt & pepper.

6. Crack the eggs into a small bowl and whisk until completely combined.

7. Whisk the cream into the eggs and season with salt & pepper.

8. Evenly divide the fried mixture into slots of your greased muffin tray.

9. Add in a little bit of spinach to each muffin slot, then some grated cheese.

10. Fill each muffin slot with the egg mixture.

11. Top each muffin with the remaining grated cheese.

12. Bake in the oven for roughly 10-15 minutes – until eggs are firm, but not too hard. The cooking time may vary according to the size and depth of your muffin tray.

13. Serve warm, with a little ricotta or pesto – can also be stored in the fridge and eaten as a lovely snack.

Recipe Notes

Variations: Fry a little bacon or chorizo and add it in for a little bit of a protein boost, or even add in some smoked salmon before baking.

Rocket and Lettuce Soup

Ingredients

20-30g butter

1 large brown onion

2 leeks (white parts only), roughly chopped

1.5 litres vegetable or chicken stock

1/2 medium cauliflower roughly chopped

2 garlic peeled

2 heads lettuce (I prefer cos), cored and roughly chopped

150-200ml cream (add more or less for taste/consistency)

75g rocket

Pinch of salt

Crack of pepper

Method

1. In a large pan on medium heat, melt butter and sautee onion and leeks.

2. Add stock and cauliflower, bring to the boil, cover and simmer for 20 minutes or until vegetables soft.

3. Add lettuce and half the rocket cook for 5-10 minutes.

4. Remove from heat and pour into a food processor. Blitz on high until creamy.

5. Return to pan (on medium heat) and stir in cream and remaining rocket. Stir for 5 minutes.

6. Add salt and pepper to taste.

Satay Skewers

Ingredients

Skewers

Punnet cherry tomatoes, halved

2-3 large zucchinis, cut into ½ inch thick slices

2 medium red onions, roughly chopped into large chunks

12 button mushrooms, quartered

1 block halloumi cheese, cut into thin slices

1 large red capsicum, cut into large chunks

1 large chicken breast, diced large (optional)

Butter or extra virgin olive oil for baking

Salsa

2-3 tomatoes, diced

1 large red onion, finely diced

1 bunch coriander, finely chopped

Drizzle balsamic vinegar

Satay

1 cup peanut butter (no added sugar)

1 cup cream or coconut milk

1 teaspoon garlic, crushed

1 tablespoon balsamic vinegar

1-2 teaspoons soy sauce

Pinch of salt, to taste

Pinch of chilli flakes or powder (optional)

Lemon wedges (serve separately)

Method

1. Alternate skewer ingredients onto bamboo skewers, being careful not to split vegetables.

2. Place skewers in a baking tray with butter or oil and bake in preheated, moderate oven for 25-30 minutes.

3. Combine all salsa ingredients in a bowl and drizzle with balsamic vinegar upon serving.

4. In a saucepan on low heat, pour in cream and warm through.

5. Add peanut butter and stir to melt and combine.

6. Add remaining ingredients, with balsamic vinegar and soy sauce being added incrementally until you reach desired balance of flavours.

7. Plate up skewers with a side of salsa and a generous spoonful of satay. Serve with lemon wedges.

Shepherds Pie

Ingredients

500g mince

300ml cream

Butter

100g cheese, grated

4 large potatoes, enough to cover the mince mixture (or cauliflower for a lower carb version)

Seasonal vegetables (diced - your choice, can be frozen or fresh - frozen veggies will make the mince mixture more watery)

1 can diced tomatoes

1 heaped tablespoon tomato paste

1 brown onion, diced

6 cloves garlic, crushed

Herbs e.g. oregano and basil

Salt and pepper to taste

Method

1. Preheat oven to 180C.

2. Peel and dice potatoes.

3. Boil a pot of water and put the potatoes or cauliflower in a steamer and cook until soft.

4. Dice the onion and fry in a frypan with a large knob of butter.

5. Once the onions have started to become opaque, add the garlic. Cook for a minute or two until fragrant.

6. Add the mince and cook completely through (i.e until brown).

7. Add the tomato paste and mix through.

8. Add half the cream or until the desired consistency is achieved.

9. Add uncooked seasonal vegetables to the mixture.

10. Let the mince mixture sit on a low heat for 5 minutes or until the vegetables have started to soften.

11. Add salt and pepper to taste.

12. Once the potato/cauliflower is soft, drain and add a large knob of butter, salt, pepper and the remaining cream. Mash the potato to a smooth consistency. Add more butter and cream until desired consistency is reached.

13. Put the mince mixture into a baking dish (25x35cm).

14. Spoon the mashed potato/cauliflower over the top of the mince mixture.

15. Cover the pie with a generous layer of grated cheese (try a combination of cheddar, parmesan and mozzarella).

16. Cook for 15-20 minutes or until the cheese is golden brown.

Recipe Notes

You can also serve the shepherds pie in individual ramekins.

Sweet Potato Fries

Ingredients

2 large sweet potatoes

2 tablespoons coconut oil, melted

1 tablespoons cinnamon

Sea salt to taste

Method

1. Preheat the oven to 190C or the deep fryer to 170C.

2. Peel the sweet potatoes and chop into ‘fries’ or wedges.

3. Place into a large oven roasting pan (you want the pan to be big enough so that the sweet potato pieces are not overly crowded. This helps cook them evenly and make them crisp).

4. If cooking in the oven, sprinkle over the cinnamon and salt and then pour over the coconut oil.

4. Shake the pan well to coat with the oil and evenly distribute the seasoning.

5. Cook in the oven for 50-to-60 minutes or until golden brown.

6. Remove and let cool for a few minutes and serve.

Recipe Notes

Sweet potato fries are great with cinnamon, which combined with the coconut oil makes them very sweet (but without any added sugars). If you are not a cinnamon fan, try using paprika, or cumin or garlic – or some other combination of spices.

I like to cook my fries in the deep fryer and I prefer them savoury. Once cooked in the deep fryer (which only takes a few minutes), I season them generously with a good quality salt and enjoy with sour cream!

Turkish One-Pan Eggs & Peppers (Menemen)

Ingredients

2 tablespoons butter, lard or coconut oil

2 brown onions, sliced

1 red capsicum halved, deseeded and sliced

1-2 red chillies, deseeded and sliced

400g diced tomatoes

4 eggs

Bunch of parsley, roughly chopped

80ml plain Greek yoghurt

2 cloves garlic, crushed

Method

1. Heat the oil in a heavy-based frying pan. Stir in the onions, capsicum and chillies. Cook until they begin to soften.

2. Add the tomatoes and cook until the liquid has reduced, season.

3. Using a wooden spoon, create 4 pockets in the tomato mixture and crack the eggs into them.

4. Cover the pan and cook the eggs over a low heat until just set.

5. Beat the yoghurt with the garlic and season.

6. Sprinkle the menemen with parsley and serve from the frying pan with a dollop of the garlic-flavoured yoghurt.

Zucchini Patties with Tzatziki (serves 4)

Ingredients

Patties

2 zucchinis

1 1/2 tablespoons psyllium husks

4 eggs

1 teaspoon onion powder

1/2 teaspoon paprika

Salt and pepper

50g butter

Tzatziki

1/2 cucumber

50ml olive oil

1 cup plain Greek yoghurt

1 clove garlic, crushed

Salt and pepper

Lemon juice, fresh to taste

Method

Tzatziki

1. Grate cucumber for the tzatziki. Strain and sprinkle with salt.

2. Let sit for 10–15 minutes and then squeeze out the liquid.

3. Mix yoghurt and oil. Stir for a while to make it blend.

4. Add garlic, cucumber and salt, lemon and pepper to taste. Let tzatziki rest in fridge.

Zucchini patties

5. Grate the zucchini, strain and sprinkle with salt.

6. Let sit for 10–15 minutes and then squeeze out the liquid.

7. Mix the zucchini with the rest of the ingredients in a bowl and let sit for 5 minutes.

8. Form patties and fry in butter until golden brown on both sides.

Zucchini Cannelloni

Ingredients

5 large zucchinis (can be substituted for eggplant)

1 small onion, finely diced

250g baby spinach, roughly chopped

2-3 tablespoons olive oil

1 teaspoon garlic, minced

500g cottage cheese

1 handful basil, finely chopped

1 handful continental parsley, finely chopped

1 1/2 cups grated cheese

Pinch of salt

Crack of pepper

1 1/2 - 2 cups tomato purée

Method

1. Thinly slice zucchinis lengthways, approximately ½ cm thick.

2. Place olive oil in a pan on medium heat, then cook zucchini slices on each side until lightly browned. Remove zucchini from pan and set aside on a plate for later.

3. Brown off the onion and garlic in the pan.

4. Add baby spinach and cook until wilted.

5. In a bowl, mix the cottage cheese, herbs, garlic, onion, baby spinach, salt and pepper.

6. On a plate or chopping board, lay out 2-3 slices of zucchini so they are slightly overlapping.

7. Place a spoonful of the mixture across the zucchini slices, then roll, ensuring the mixture is completely wrapped in zucchini. Repeat until all mixture has been used.

8. Place in an olive oil lined baking dish.

9. Pour passata over the top of zucchini rolls and top with grated cheese.

10. Bake in a moderate oven for 20-35 minutes or until golden.

Soft ‘Bread’ Rolls

Ingredients

1/2 cup coconut flour

3/4 cup psyllium husk powder

25g chia seeds

25g sesame seeds

25g pumpkin seeds

25g linseeds

25g poppy seeds

2 teaspoon baking powder

2 teaspoon bicarbonate of soda

1.5 teaspoon salt

2 tablespoon coconut oil

400ml water

3 large eggs

Method

1. Pre-heat oven to 200C.

2. Add all dry ingredients into your food processor.

3. Mix on a high speed until mix resembles chunky sand.

4. Add the liquid ingredients, working as quickly as possible.

5. Mix until dough forms.

6. Add more water if necessary, the dough should not be too dense and dry.

7. Knead for 2 minutes.

8. Shape in loaves or balls for rolls.

9. For loaves: sprinkle with poppy seeds/sesame seeds. For rolls: roll in poppy seeds/sesame seeds.

10. Place on a paper lined tray and bake in the oven for 30 to 35 minutes (depending on the size of the loaves).

11. Allow to cool completely on a wire rack before cutting.

Coconut Chia Pudding Pots (serves 4)

Ingredients

80g chia seeds

125ml water

125ml coconut cream

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

1/2 teaspoon vanilla essence

Stevia or xylitol to taste

Method

1. In a large bowl, mix together the chia seeds, nutmeg and cinnamon.

2. Slowly pour in the water and mix gently.

3. Stir in vanilla essence & coconut cream, ensuring there are no clumps of chia seeds.

4. Add stevia or xylitol until you reach the desired sweetness.

5. Pour into an airtight container and put in the fridge to set. (Between 2-4 hours).

Recipe Notes

Keep checking the mix to make sure it isn’t too thick – if it is, either add more water or coconut cream, depending on how rich you’d like it to be!

To serve: spoon into a low-ball glass, or jar and top with greek yoghurt, berries or your favourite granola!

Berry and Mint Gelato

Ingredients

1 cup frozen berries

190ml cream

4 leaves fresh mint

Method

1. Place frozen berries in a big bowl (or food processor bowl, if you have one).

2. Pour cream over the top of frozen berries.

3. Add in fresh mint.

4. Mix all ingredients together, with either a stick blender (wand) or in the food processor, until an ice-cream consistency is formed and mint is chopped through.

5. Serve immediately in a parfait glass, or, place in a plastic container and put in the freezer until ready to serve.

Recipe Notes

If storing in the freezer, you may need to keep stirring every hour or so, until ready to serve. This will prevent ice from forming (smooth consistency is best).

Variation: If you’re after a sweeter taste, feel free to add in a ½ teaspoon of sweetener of choice – but, we don’t think it needs it!

Macadamia and Flaxseed Granola

Ingredients

1 cup raw macadamia nuts

2 cups pepitas (pumpkin seeds)

140g sunflower seeds (1 cup)

42.5g desiccated coconut (1/2 cup)

1/2 cup shredded coconut

1/2 cup golden flaxseed meal

2 teaspoon cinnamon

1 teaspoon ginger powder

Pinch of salt

Method

1. In a big bowl, soak macadamia, pepitas and sunflower seeds overnight in water.

2. Next morning, drain the water away and rinse thoroughly in a colander. Set aside to drain.

3. Preheat oven to 150C.

4. Place the desiccated coconut, flaxseed meal, cinnamon and ginger powder into a blender and mix until it resembles fine sand.

5. Add in the soaked macadamia, pepitas & sunflower seeds and blend until you get the texture of granola you like. If you prefer it more rustic, just pulse it briefly.

6. Add in the shredded coconut and mix through by hand.

7. Tip the whole mixture onto your lined baking tray and bake for a few hours, until the granola is dry, but not burned. Check on it every half an hour to make sure you’re happy with the result.

8. Remove from the oven and let cool on the baking tray.

9. Store in an airtight container in the pantry.

10. Serve with whatever takes your fancy (yoghurt, milk, berries) – or, use it as a topping for other recipes.

Nut Coconut Crumble

Ingredients

Raw macadamia nuts

Pecans

Shredded coconut

1 teaspoon raw honey

Method

1. Blitz all ingredients in a food processor until a semi-fine consistency.

2. Store in an airtight container.

Recipe Notes

This is a beautiful topper for desserts.

Nut Crumb Blueberry and Cacao Cream

Ingredients

Nuts of your choice (try macadamias and walnuts)

Dash of almond meal

1 tablespoon cacao powder

Blueberries, fresh

Raw honey or xylitol to taste

Cacao Cream

300-400ml cream

1-2 tablespoons cacao powder, to taste

Method

1. Put the nuts, almond meal and cacao powder in a food processor and blitz until they make a crumb.

2. Spoon the crumb into the bottom of empty glass jars.

3. Cover the nut crumb with fresh blueberries.

4. To make the cacao cream, place fresh cream, powdered xylitol to taste and cacao in the food processor, whip until soft peaks form.

5. Spoon cream on top of the blueberries and serve.

Salted Chocolate and Macadamia Bark

Ingredients

300g dark chocolate (90%)

1/2 cup raw macadamia nuts, chopped

1/2 teaspoon pink Himalayan salt

Method

1. Line a small tray with baking paper.

2. Chop, or break chocolate up into small pieces.

3. In a double-boiler, or glass bowl over a saucepan of boiling water, place 2/3 of the chocolate and stir until melted.

4. Once melted, remove from heat.

5. Quickly add in the remaining chocolate and stir until melted.

6. Stir in the macadamia nuts.

7. Pour mixture into your lined tray and sprinkle your salt evenly over it.

8. Place tray into the fridge and allow to set for at least 20 minutes.

9. Once solid, take out of fridge and use a knife to break up into rugged, uneven pieces.

10. Store in an airtight container in the fridge…if it lasts!

Creamy Porridge

Ingredients

10g chia seeds, ground (1 tablespoon)

1 tablespoon sunflower seeds, ground

1 tablespoon linseeds, ground

1 tablespoon almond meal

10g chia seeds (1 tablespoon)

1 tablespoon shredded or shaved coconut

1 cup coconut cream or dairy cream

1/2 cup water

Method

1. Place all dry ingredients into a saucepan, together with the coconut cream (or dairy cream) and stir over a low heat.

2. As the porridge thickens, gradually pour in the water – as required, depending on your desired consistency (ensure the chia has cooked through and is not stuck to the bottom of the pan).

3. Simmer for 5-7 minutes.

4. Pour out into your serving bowl and drizzle in some more cream/coconut cream/yoghurt or sprinkle over some nuts & seeds or granola! Berries would be amazing too!

Cream Cheese Pancakes (serves 2-4)

Ingredients

100g cream cheese, full fat

4 eggs

1/2 teaspoon cinnamon

1 teaspoon xylitol or stevia if some sweetness is desired.

Method

1. Put all ingredients in a blender, or mix with a wand blender until really smooth.

2. Heat up a non-stick frying pan and melt a knob of butter in it.

3. Pour in batter to make the size of pancake you’d like or even make pikelet-sized.

4. Flip over when bubbles rise to the surface.

5. Cook quickly on the other side (not too long, or it will burn).

6. Repeat until all of the batter is gone.

Recipe Notes

Serve with a squeeze of lemon juice and some pure cream, or with some beautiful berry compote!

Decadent Dark Chocolate and Coconut Bliss Balls (serves 4-6)

Ingredients

150g dark chocolate 90%

63ml cream (1/4 cup)

1/4 cup desiccated coconut or coconut flour, depending on desired texture

1 tablespoon coconut oil

2 tablespoons flaked almonds

2 tablespoons raw cacao

Xylitol if extra sweetness is needed

Method

1. Break up the chocolate into small pieces.

2. In a heavy saucepan, bring the cream to a boil.

3. To the boiling cream, add in the chocolate pieces and whisk quickly.

4. Add in the coconut oil and desiccated coconut/coconut flour and stir until mixed evenly, ensuring there are no lumps. If needed, add in some xylitol.

5. Pour mixture into a bowl and cool in the fridge for about an hour.

6. Once cool, roll the mixture into evenly sized balls - it’s up to you what size you’d like!

7. Coat half the mixture in the flaked almonds, and half the mixture in the raw cacao.

8. Store in an airtight container in the fridge until serving!

Frozen Berry Delight

Ingredients

1 can coconut cream (400g)

300ml cream

1 tablespoon vanilla essence

3 tablespoon raw honey

1 punnet strawberries

1 punnet blueberries

Method

1. Blitz the coconut cream, cream, vanilla essence and honey in a food processor.

2. Add the berries and blitz until there are small chunks of berries throughout.

3. Pour into a container and freeze.

4. Once frozen, enjoy with some fresh blueberries on top.

Recipe Notes

For an ice-cream texture, continue to stir the mixture util completely frozen or use an ice-cream maker.

Strawberries and Cream (serves 2)

Ingredients

1/2 punnet large fresh strawberries

300ml cream

1 teaspoon vanilla essence

Method

1. Add the vanilla essence to the cream and whip until soft peaks form.

2. Slice the strawberries and place in a bowl.

3. Cover the strawberries with the whipped cream.

Recipe Notes

Try adding some extra dark choc chips or chocolate shavings.

Ice-creams

Ingredients

6 strawberries, topped

6 raspberries

1 kiwifruit, peeled

1 tablespoon turmeric powder

1 teaspoon vanilla bean powder

2 cups cream

Method

1. Other than raspberries, combine all ingredients in a food processor until mixed well.

2. Place a raspberry in the bottom of each popsicle mould, spoon mixture in and tap mould on counter several times to help mixture settle.

3. Freeze until solid.

Recipe Notes

If you don’t have popsicle moulds, this is just as good in takeaway containers.

Try to avoid adding sweeteners, but if this mixture isn’t to your taste, add stevia to taste.

This would also be delicious with cinnamon and nutmeg.

Coconut Porridge (serves 4)

Ingredients

25g butter

1 eggs

1 tablespoon coconut flour

Pinch of psyllium husks

4 tablespoons coconut cream

Pinch of salt

Method

1. Mix together all ingredients in a pan on low heat, keep stirring until you get the texture you like.

2. Serve with coconut milk or cream and put a few frozen berries on the hot porridge.

Recipe Notes

This makes for a delicious brekkie on a cold winter morning.

Honey, Vanilla Bean and Pistachio Ice-cream

Ingredients

300ml double cream

300ml milk

1/4 cup raw honey

1/2 cup chopped pistachios

1 vanilla pod

3 large eggs yolks only, free-range

Ice cubes

Method

1. Put the canister from ice-cream machine into the freezer a day before you want to make the ice cream. Next day, pour the cream and milk into a medium heavy-based pan, then tip in half the honey. Slit the vanilla pod down its length with a small sharp knife and scrape out seeds into the cream mixture. Cut the pod into three and drop it into the pan.

2. Heat the cream and milk over a low heat, stirring occasionally, until it almost boils – you’ll see a few bubbles at the edge. Remove from heat and set aside for 30 minutes so the vanilla can infuse.

3. Put the egg yolks into a bowl with the rest of the sugar and beat with an electric hand beater for about 2 minutes, until the mixture has thickened, is paler in colour and falls in thick ribbons when you lift the beaters. Using a measuring jug, scoop out approximtely 125ml of the cream mixture and beat into the egg yolks to slacken them. Reheat the cream until it just comes to the boil, take off the heat and stir in the egg yolk mixture.

4. Return the pan to a low heat and cook, stirring all the time with a wooden spoon, for 8-10 minutes, until the custard is thick enough to coat the back of the spoon. Watch that it doesn’t boil – as soon as you see any bubbles about to burst to the surface, it should be thick enough, so take the pan off the heat so the mixture doesn’t curdle.

5. Pour the custard into a heatproof bowl, then sit it in a bigger bowl one third full of iced water to cool (this takes about 20 minutes). Stir occasionally to stop a skin forming. Once it’s cold, add the pistachios to the mix. Put the bowl of custard in the fridge for 3-4 hours, preferably overnight, so it gets really cold.

6. Get the ice cream machine running, scoop out the vanilla pod pieces, then slowly pour in the cold custard. Leave it to churn for 10-30 minutes (depending on your machine). When it stops, it is probably too soft to eat, so spoon into a plastic container, cover with cling film, then a lid, and freeze for a minimum of 3 hours. (It will keep in the freezer for 3 months but don’t take it out, then refreeze.) Remove from the freezer 15 minutes before serving.

7. To make it by hand: in step 1, heat the milk, vanilla, and half the honey without the cream (the custard will be slightly thicker). At the start of step 6, whip the cream so it’s light and floppy, not too stiff, and fold it into the cold custard. Gently stir the pistachios through the mixture. Freeze for 3-4 hours, stirring once an hour until almost frozen, then freeze as above.

Coconut Smoothie (serves 3-4)

Ingredients

½ cup coconut cream

½ banana

¼ cup blueberries

1 tablespoon coconut oil

½ - 1 tablespoon of cacao powder (according to taste)

¼ teaspoon cinnamon powder

Handful baby spinach

2-3 cups water

Method

1. Combine all ingredients except water in a blender and blitz until creamy.  

2. Add water to taste.

Dreamy Cacao Smoothie (serves 2)

Ingredients

150ml milk, non-homogenised is best

4 tablespoon coconut oil

50ml cream

200ml coconut cream, full fat

1 tablespoon raw cacao

1/4 teaspoon rock salt (or other good quality salt)

1 tablespoon almond butter or other nut butter

1/2 teaspoon vanilla essence, optional

Handful frozen berries, optional

Scoop of protein powder, optional (for a more filling meal)

Method

1. Add all of the above ingredients into a blender and whizz until thoroughly combined (no lumps).

2. Pour into a glass or shaker and enjoy straight away!

Espresso Smoothie (serves 2)

Ingredients

2 bananas, frozen

250ml milk

80ml plain Greek yoghurt

1/2 teaspoon vanilla extract

1 teaspoon espresso powder (or a shot of espresso)

1 tablespoon cacao powder

Xylitol or raw honey to taste

Method

1. Cut the frozen bananas into chunks and place in the blender.

2. Add the rest of the ingredients to the blender.

3. Blend until smooth.

4. Pour into two glasses and serve immediately.

Berry Smoothie

Ingredients

1/2 cup frozen berries

1 small ripe banana

1 can of coconut milk (400g)

1 tablespoon coconut oil, melted (optional)

Raw honey or xylitol to taste

Ice cubes

Water if the smoothie is too thick

Method

1. Put a coupe of ice cubes in the blender and blend until fine consistency.

2. Add the remaining ingredients and blend until smooth.

3. If the smoothie is too thick, add some water or milk until you reach the desired consistency.

Green Smoothie (serves 1)

Ingredients

1/3 cup coconut milk or coconut cream (100ml)

2/3 cup water (150ml)

1-2 tablespoons lime juice, to taste

1 1/2 cup frozen spinach (40g)

2 teaspoons ginger, grated

Method

1. Mix together all ingredients, except lime. Start with 1 tablespoon of lime and increase the amount to taste.

2. Sprinkle with some grated ginger.

“Cheesy” Cashew Sauce

Ingredients

1 cup raw cashews

2 large leeks (white parts only)

1 cup milk (soy or rice milk work well for vegan option)

½ tablespoon arrowroot powder

4 tablespoons water

1-2 teaspoons wholegrain mustard

Pinch of sea salt

Squeeze lemon juice to taste

Method

1. Simmer the cashews in water, on a low heat to soften.

2. Add in roughly chopped leeks (whites only) and continue to simmer until leeks are cooked.

3. Once soft, remove from heat and place in blender.

4. Add other ingredients and blitz until creamy.

5. Slowly add more water or milk if sauce requires thinning.

Cashew Dip

Makes a great alternative to hommus

Ingredients

1 cup raw cashews (soaked)

1/4 cup filtered water

1/4 cup nutritional yeast

2 tablespoon lemon juice

2 cloves of garlic

1 tablespoon apple cider vinegar

1/4 teaspoon hot mustard

Salt and pepper to taste

Method

1. Soak the cashews in filtered water to soften them and draw out any toxins. Discard the water, rinse nuts well and allow to drain.

2. Combine all ingredients in a food processor (or blender) and blend until a smooth paste. Don’t rush the blending, as you want it to have a lovely creamy consistency.

Recipe notes

Will become firmer as it sets in the fridge.

Keeps 5-7 days (refrigerated)

Dill or thyme would be lovely additions to this or even serve with a sprinkle of paprika on top.

Artichoke Dip

Ingredients

400g of pickled or fermented artichoke hearts, drained

1/2 cup whole-egg mayonnaise (or you can use our mayonnaise recipe)

1/2 cup pure cream

1/2 cup finely grated Parmesan cheese (fresh)

2 tablespoons finely chopped fresh herbs (we used dill, but rosemary and basil are great too)

Method

1. Preheat oven to 180°C and grease baking dish with butter (can also be made on the stove top).

2. Cut artichoke hearts into small pieces and combine with other ingredients in a bowl.

3. Once well combined, spread evenly across baking dish and place in oven for 15-20 mins or until golden.

4. This is delicious served with vegetable sticks or crusty bread. Serve hot or cold.

Recipe Notes

This recipe shouldn’t need any added salt or garlic, as most pickled/fermented vegetables will already have plenty of each.

Beetroot Dip

Ingredients (makes 1 cup)

750g beetroot

2-3 tablespoons extra virgin olive oil (EVOO)

Pinch sea salt

Several cracks black pepper

4 cloves garlic (in peel)

1- 2 tablespoons finely chopped mint

250-300g Australian feta

Method

1. Preheat oven to 180ºC.

2. Remove the tops and bottoms of the beetroot, peel and roughly cube.

3. Place beetroot in a roasting pan and cover with EVOO.

4. Lightly season with salt and pepper. Bake for 50 to 60 minutes or until cooked.

5. Place the beetroot and any juices in the pan into a food processor.

6. Peel the garlic and add to the other ingredients, along with feta and mint.

7. Blitz until smooth.

8. Add extra olive oil, salt and pepper if required.

Vinaigrette

Ingredients

1 teaspoon wholegrain mustard

½ teaspoon himalayan or sea salt

1 clove garlic, crushed

A couple of cracks of black pepper

2-3 tablespoons fresh lemon juice (or apple cider vinegar)

¾ cup of extra virgin olive oil

Fresh herbs, finely chopped (optional)

Method

1. Combine all ingredients except for the extra virgin olive oil in a bowl and whisk together until well mixed.

2. Slowly pour in extra virgin olive oil while continuing to whisk.  This will emulsify the mixture.

3. Once properly combined, store in an airtight container in fridge for up to 5 days.

Whole Egg Mayonnaise

Ingredients

½ teaspoon mustard (or mustard powder)

Generous pinch of Himalayan or sea salt

2 large free range eggs

2 tablespoons apple cider vinegar

2 cups extra virgin olive oil (must be extra mild tasting or use another mild tasting oil)

Method

1. Add all ingredients except extra virgin olive oil into a food processor and combine on low setting.

2. Once all ingredients are combined, keep food processor on low and start to slowly add the extra virgin olive oil.

3. Continue to mix until the mixture is even, smooth and creamy.

4. Store in the fridge in an airtight container for up to 2 weeks.

Zesty Salad Dressing

Ingredients

3 cloves garlic, crushed

2-3 tablespoons ginger, finely grated

1-2 birdseye chillies, finely chopped

½ cup extra virgin olive oil

100ml rice vinegar

½ cup gluten free soy sauce

2 – 3 tablespoons raw honey

4 tablespoons water

Method

1. Put all ingredients except honey in a large jar and shake well.

2. Warm honey (this will help it to dissolve) and add to the rest of the mixture.

3. Shake well and store dressing in fridge.

Recipe Notes

If you keep your ginger root in the freezer it not only lasts longer, but is also considerably easier to grate.

Simple Guacamole

Ingredients

2 avocado ripe

1 clove garlic

2 tablespoon lime juice

Fresh coriander chopped, to taste

Pinch of salt

Crack of pepper

Method

1. Puree the avocado flesh, garlic, lime juice, coriander, a pinch of salt and pepper.

2. Serve with a drizzle of fresh lime juice.

Mushroom Sauce

Ingredients

300g mushrooms

3 cloves garlic, crushed

1 small onion

50-100g butter

300ml cream

Salt and pepper to taste

Method

1. Dice the onion and thinly slice the mushrooms.

2. Turn a fry pan onto a medium heat.

3. Put the butter into the fry pan.

4. Sauté the onions and mushrooms.

5. Add the garlic and continue to cook until the mushrooms and onion soften completely.

6. Add the cream and keep on a medium heat for approximately 5 minutes. This will start the reducing process.

7. Reduce to a low heat and cover and simmer for 15-20 minutes (or until the desired mushroom taste has been achieved - the sauce should be grey before you consider taking it off the heat). You may need to take the lid off and reduce the sauce for another 5 minutes if it is too runny.

8. Add salt and pepper to taste.

Hollandaise Sauce

Ingredients

250g butter

2 eggs, yolks only

1 teaspoon white wine vinegar (or lemon juice)

1 tablespoon water

Method

1. Melt butter in saucepan.

2. Pour melted butter into a small jug to allow it to separate and cool (5 minutes).

3. Boil a small pot of water on the stove.

4. In a separate bowl, add together the egg yolks, vinegar and water and whisk.

5. Place the bowl on top of the boiling water and continue whisking. The steam will cause the eggs to pasteurise and thicken the sauce.

Continue whisking the egg mixture until thick and hot to the touch.

6. Once the mixture is hot, remove the bowl from the heat and set aside.

7. Grab the jug of butter and start pouring the oil in to the bowl you’ve set aside, whisking whilst pouring. Pour the butter in gradually.

Garlic Sauce

Ingredients

200g butter

6 cloves garlic, crushed

Chives

Salt and pepper to taste

Method

1. Turn on the frypan to a low-medium heat.

2. Melt the butter then add the garlic.

3. Finely chop the chives and add to the butter mixture.

4. Add salt and pepper to taste.

5. Simmer for several minutes.

Seed Crackers

Ingredients

250g mixed seeds (choose your ratio of: Sunflower, Pumpkin/Pepita, Linseed, Sesame etc)

3 tablespoons coconut flour

4 tablespoons psyllium husks

Pinch of salt

Pinch of fennel powder

100ml macadamia oil

250ml boiling water

Method

1. Preheat oven to 150C.

2. Tear off 2 large pieces of baking paper (same length – enough to line your baking tray).

3. Mix all dry ingredients in a large bowl.

4. Pour in boiling water & macadamia oil.

5. Mix together well.

6. Place your baking paper on the counter and place your dough on it.

7. Place the second piece of baking paper on top of the dough and use a rolling pin to flatten to about half a cm thick. The thinner you can make them, the crispier they’ll be!

8. Take off top layer of baking paper and place the rolled out dough on to the baking tray.

9. Bake in the oven for 60 minutes, checking on it to make ensure it isn’t burning.

10. Once baked, take out of the oven, allow to cool and break off in jagged pieces.

Recipe Notes

If you’d prefer straight edges on your crackers, take out of oven after 45 minutes and cut them to size, then place back into oven to cook further (it’ll be too hard to cut once fully baked).

Fathead pizza dough can also be used as an alternative cracker recipe.

Butter

This one is great for using up any left over cream, as you can make as much or as little as you wish. Don’t worry if it’s started to turn slightly, this is quite desirable and is great for making cultured butter. It not only adds to the flavour, but is full of lovely probiotics! I sometimes leave my cream out over night before making butter.

Method

1. Pop your cream (any volume you like) into your food processor or blender, turn it on and allow it to churn for about 5-7 minutes.

2. You will notice that the cream starts to turn yellow and will separate from the buttermilk.

3. Turn the food processor off and pour the contents out into a sieve with a bowl or jug under it. (Or place the sieve on top of a funnel, which sits over a glass bottle.) Keep the buttermilk for other recipes (such as buckwheat pancakes).

4. Once you have removed the buttermilk, press down on the butter with a spoon to push out any remaining liquid (or strain through muslin/cheesecloth).

5. Return the butter to the food processor and add a small amount of ice cold water (use about half the amount of water as your original amount of cream). It must be cold water, but cannot be actual ice. Turn food processor on and allow it to blitz for 30-60 seconds. Pour out water, ensuring it is thoroughly drained. This processor will harden up the butter, but is also essential for rinsing off the remainder of the buttermilk, therefore extending the shelf life of the butter.

6. Add sea salt to taste, mix thoroughly.

7. Place in the fridge and enjoy on everything.

Garlic Butter

See our butter recipe for steps 1-5

6. Allow butter to soften and add salt, garlic and herbs. Mix thoroughly.

Nut Butters

Ingredients

Nuts of your choice.  My preference is almonds.

Method

1. Soak nuts in filtered water for 8 hours.

2. Strain and pat dry with paper towel.

3. Dehydrate in dehydrator for 12-14 hours.** Nuts should be crisp when you bite into them.

4. Once dehydrated, place into a food processor and blitz until they are at your desired consistency

5. A small amount of salt can be added if desired.

Recipe Notes

If you do not have a dehydrator, that’s ok.  This recipe can still be done by setting the oven to a low temperature (no higher than 80ºC). Be mindful that different nuts will have different dehydrating times.

If you would prefer not to have to soak and dehydrate the nuts yourself,  you can skip this by opting to buy activated nuts from your local health shop.

Serving suggestion:  Slice a small apple up and spread almond butter on top. Can be sprinkled with cinnamon or nutmeg if desired.

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Mains and Savoury

Almond Crusted Pork Loin Chops & Lemon Zucchini Noodles
Bacon And Cheese Crustless Quiche
Bacon, Eggs, Tomatoes and Mushrooms
Baked Avocado
Baked Fish
Bolognese
Breadcrumbs
Butter Chicken
Cauliflower Rice
Cauliflower Soup
Cheese Tacos
Cheesy Zucchini Bread
Chicken and Avocado Salad
Chicken and Feta Salad
Chicken Carbonara
Chicken Parmigiana
Chicken Roulade and Salsa
Chicken, Pumpkin, Feta and Pine Nut Salad
Creamy Mash
Creamy Veggie Bake
Crumbed Chicken
Crumbed Chicken Salad
Curried Eggs in Lettuce Parcels
Curried Sausages
Fathead “Dough” Recipe
Fish Cakes
Garlic Butter Cauliflower Mash
Greek Salad
Grilled Asparagus and Hollandaise Sauce
Mediterranean Omelette-Vegetarian
Mexican Beef Mince
Mixed Pea, Bean and Feta Salad
Mushroom Cauliflower Low Carb Risotto
Mushroom Pizzas
Mushroom Soup
Onion Frittata
Pork, Fennel and Apple Meatballs
Potato and Leek Soup
Potato/Sweet Potato Bake
Pumpkin Lasagne
Pumpkin Soup
Quiche Muffins
Rissoles
Rocket and Lettuce Soup
Satay Skewers
Scrambled Eggs
Seafood Curry
Sesame Crusted Salmon
Shepherds Pie
Slow Cooked Vegetable Curry
Soft ‘Bread’ Rolls
Steak Pie
Sweet Potato Fries
Sweet Potato Lasagne
Turkish One-Pan Eggs & Peppers
Veggie Patties
Zoodle Pasta and Sauce
Zucchini Cannelloni
Zucchini Patties with Tzatziki

Sweet Things and Drinks

Berry and Mint Gelato
Berry Smoothie
Coconut Chia Pudding Pots
Coconut Porridge
Coconut Smoothie
Cream Cheese Pancakes
Creamy Porridge
Decadent Dark Chocolate and Coconut Bliss Balls
Dreamy Cacao Smoothie
Espresso Smoothie
Frozen Berry Delight
Green Smoothie
Honey, Vanilla Bean and Pistachio Ice-cream
Ice-creams
Macadamia and Flaxseed Granola
Nut Coconut Crumble
Nut Crumb Blueberry and Cacao Cream
Salted Chocolate and Macadamia Bark
Strawberries and Cream

Entertaining

Artichoke Dip
Beetroot Dip
Butter
Cashew Dip
“Cheesy” Cashew Sauce
Garlic Butter
Garlic Sauce
Hollandaise Sauce
Mushroom Sauce
Nut butters
Seed Crackers
Simple Guacamole
Vinaigrette
Whole Egg Mayonnaise
Zesty Salad Dressing