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THE RECIPE BOOK
84 QUICK AND DELICIOUS GLUTEN-FREE RECIPES FOR A VIBRANTLY HEALTHY LIFE!
James Colquhoun and Laurentine ten Bosch
FREE TASTE
12 RECIPES
Our Philosophy
The Food Matters philosophy is simple. You are what you eat.
Every day the food we put into our mouths nourishes our cells and, by extension, every other aspect of our being: mood, energy levels, hormones, cravings, brain function, sex drive, digestion, sleeping patterns and more.
What works is different for everybody, yet when we feed our body the most nutrient-rich and healthful foods, we can help to prevent disease, gain more energy, manage our weight naturally and feel amazing! Laurentine and I created this recipe book to show you how easy it is to eat and enjoy foods in their most natural, wholesome state, the way nature intended.
We hope you use this cookbook as a tool to gradually improve what you eat on a daily basis; including more local, fresh, organic and natural options at each meal. It’s designed to be your kitchen companion, sitting on your bench top, guiding you through each dish, providing you with a variety of nourishing options.
We have carefully selected each and every recipe to ensure it is nutritious, easy to prepare and tastes amazing, so you can start to feel the benefits of eating more nourishing, wholesome foods in no time!
VegetarianFree from meat and seafood, may contain dairy and/or eggs
Egg-FreeFree from egg-containing ingredients
Dairy-Free Free from dairy products
Grain-Free Free from all grains and grain products
HealingA cultured, probiotic and digestive aid
Raw No heat treatment above 111 degrees Fahrenheit (44 degrees Celsius), suitable for vegans
QUANTITY 1 TEASPOON (TSP) 1 TABLESPOON (TBSP) ¼ CUP ½ CUP ¾ CUP 1 CUP 1 PINT 1 QUART 1 GALLON
USA METRIC 5 ML 15 ML 60 ML 120 ML 180 ML 240 ML 475 ML 950 ML 3.8 L
AUSTRALIAN METRIC 5 ML 20 ML 60 ML 125 ML 180 ML 250 ML 475 ML 950 ML 3.8 L
Cook's NotesAll cup and spoon measurements are level and based on US metric measures.
Oven temperatures are for standard home ovens.
Gluten-FreeFree from gluten-containing ingredients
Nut -FreeFree from all tree nuts
LegendEasily find the recipes that meet your dietary requirements
Vegetarian
SuperDETOX GREEN JUICE
Juice all ingredients.
Detoxify, alkalize and improve your energy with this gorgeous green juice! It’s the perfect start to your day! Serves 1.
1 small cucumber
2 kale leaves
1 pear or apple
1 small lemon or lime, peeled
2 to 3 celery stalks, leaves removed
Optional: 1 tsp barley grass, wheatgrass or spirulina powder
INGREDIENTS
METHOD
T | PThis green juice is rich in
chlorophyll and highly alkalizing. Chlorophyll helps
the detoxification process, inhibiting the absorption of environmental pollutants and rids the body of nasty
chemicals.
PURGER JUICE
Juice all ingredients.
This zinger is a juicy treat that helps to detoxify the body in one of the most delicious ways possible! You’ll feel revitalized and refreshed with this citrusy
blend! Serves 1.
2 red grapefruits, peeled 1 orange, peeled Handful mint
INGREDIENTS
METHOD
JUICES / PAGE 5
Cellulite
T | PGrapefruit supports a
reduction in cellulite by helping to improve blood circulation, insulin resistance, and weight
management. It’s also anti-inflammatory and rich in Vitamin C which is essential
for collagen production, a key component of healthy skin!
RealCHOCOLATE MILKSHAKE
Blend all ingredients until smooth and frothy.
Just like a chocolate milkshake only much more delicious, and packed with antioxidants! Serves 1.
1 cup milk (nut milk, coconut milk or organic dairy milk)
1 tbsp raw cacao powder
1 tsp coconut oil
1/2 tsp ground cinnamon
1/2 tsp natural vanilla extract
1 tbsp maple syrup or raw honey
Pinch sea salt
6 ice cubes
INGREDIENTS
METHOD
SMOOTHIES / PAGE 6
Vegetarian
T | PCacao is a great source of
anandamide and theobromine, which positively influence our creation of ‘feel good’
hormones, helping to increase feelings of bliss and
alleviating depression.
BreakfastBREAD
1) Preheat oven to 350º F (180º C) and line a loaf tin with parchment paper. 2) Combine the dry ingredients together in one bowl and whisk the wet ingredients together in another bowl. 3) Combine both wet and dry ingredients together and pour into loaf tin. 4) Place the loaf tin in the oven for 30 to 40 mins or until golden brown on top and cooked through. Place a skewer in the centre of the bread and when the skewer comes out clean, the bread is ready.
A great alternative to store-bought bread! Use for breakfasts, lunches and snacks. Toasted or untoasted, this bread is great with sweet or savoury
toppings. Yields 1 loaf.
2 cups almond meal
2/3 cup tapioca starch/arrowroot flour
2 tbsp flax meal
1 tbsp chia seeds
1 tsp bicarb soda
Pinch salt
3 free-range eggs
1/4 cup coconut milk, canned or homemade
1 tbsp maple syrup
1/4 cup coconut oil
1 tsp apple cider vinegar
INGREDIENTS
METHOD
UTENSILSLoaf tin2 x mixing bowls
Vegetarian
BREAKFASTS / PAGE 7
This grain-free loaf is higher in protein, healthy fats and fiber than most
commercial breads making it a much healthier
choice.
T | P
2-IngredientPANCAKES
1) Whisk egg in a bowl, add the banana and mash together to form a batter.2) Heat 1 tbsp of coconut oil or butter in a frying pan and pour in the batter to create a thin pancake. Alternatively pour batter in 3 spots to make small pancakes. These ones are easier to flip.Let the pancake cook through before flipping it. After flipping it, let the other side cook through. 3) Serve with fresh strawberries and yogurt, cinnamon butter, pure maple syrup, nut butter and seed sprinkle or your desired toppings.
Quick, easy, delicious! All it takes is two ingredients for an amazing breakfast!Loaded with protein, they’re a filling everyday treat! Serves 1.
1 banana, peeled, chopped roughly
Optional: serve with fresh strawberries and yogurt, cinnamon, butter, maple syrup or sweetener of choice.
2 free-range egg Coconut oil or butter for frying
INGREDIENTS
METHOD
UTENSILSFrypanMixing bowlWhisk or fork
Vegetarian
BREAKFASTS / PAGE 8
A lighter alternative to regular pancakes
without the carbohydrate
overload and blood sugar rush.
T | P
BreakfastNORI ROLL
1) Whisk egg in a bowl. Meanwhile, heat 1 tsp organic butter or coconut oil in a pan and pour in the whisked egg to create a mini omelette. Once cooked on one side and cooked through, set aside.2) Mix together chives, yogurt, and turmeric. 3) Spread the sheet of nori on a cutting board, drape the omelette overthe sheet and spread the avocado slices over it, dollop on the dressing and a pinch of salt. 4) Roll up the egg filled nori, cut in two and eat immediately in order not to let the nori go soggy.
1 sheet nori
1 free-range egg
Half avocado
Handful soft greens (spinach, arugula, bitter greens)
1 tsp organic butter or coconut oil
Sea salt to taste
INGREDIENTS
METHOD
UTENSILS
DRESSING
Pinch chives, finely chopped
2 tbsp organic yogurt (coconut or dairy)
1 tsp ground turmeric
BowlWhisk or forkFrypan
A protein-rich, savory roll packed with nutrients to sustain you all morning long. It’s a sushi roll twist on a breakfast omelette that you can take with you
on the go. Serves 1.
Vegetarian
This is a perfect breakfast; it's packed with healthy fats, healthy protein and
anti-inflammatory ingredients.
T | P
Zucchini pomodoro
(RAW PASTA)
1) Soak the pitted date in warm water for 10 to 30 minutes to allow them to soften and sundried tomatoes. 2) Spiralize the zucchini into noodles, or with a peeler into ribbons.3) For the sauce, place remaining ingredients in food processor/ blender until smooth.4) To serve, place the zucchini noodles/ ribbons into bowls and pour the raw source over the top, just like you would for a bowl of pasta.
One of our absolute favorites! It’s quick to make and tastes just as good as the regular pasta version, without the heavy feeling post-meal! Serves 1.
3 zucchini
1 cup tomatoes
6 soaked sun-dried tomatoes
1/4 cup olive oil
2 cloves garlic
1 fresh date
2 tbsp parsley or basil
1 tsp sea salt
INGREDIENTS
METHOD
UTENSILSSpiralizer or vegetable peelerFood processor or blender
Vegetarian
Zucchini provides you with lutein and zeaxanthin,
two carotenoids that promote healthy eyesight!
They’re also a source of magnesium, folate
and fiber.
T | P
CrispyOVEN-BAKED FISH
1) Preheat oven to 350º F (180º C).2) Chop parsley, add the nutritional yeast or cheese of choice, the nuts and mix in a bowl. 3) In another bowl, beat 1 egg and dip the fish fillet in the egg to coat. 4) Dip the eggy fillet in the herb mix and press firmly down so that all the ingredients can stick on. You can then refrigerate for as long as you need before you cook. 5) Bake for 10-15 mins or until you feel the fish springing back and you’re done! TIP- I wait for my guests to arrive and put the fish in to cook 15-20 mins before we want to eat.
This crunchy nut and herb crust adds a delicious texture and flavor. We love this with a side salad or some homemade sweet potato fries! Serves 2.
2 fish fillets - thick, firm, white, non-oily (snapper, trout, sea bass, cod, halibut, sole, turbot, whiting, or wild barramundi)
1 cup parsley, finely chopped
1/4 cup nutritional yeast/ parmesan/ pecorino
1 free-range egg
Salt and pepper to taste
1/2 cup nuts (almond, brazil, cashew, pecan, macadamias), pulsed in a blender to a fine crumb
INGREDIENTS
METHOD
UTENSILSBaking dishMixing bowl Whisk or fork
MAINS / PAGE 11
Did you know nutritional yeast is extremely nutrient-rich?
It’s loaded with B Vitamins and is the only vegan source of essential Vitamin B12. With a nutty, cheesy flavor, you can
add it to practically any savory dish!
T | P
FRITTERS
1) Grate the zucchini with the skin on and add some salt. Let the mixture stand for a while you chop the onion. 2) Squeeze the veg with your hands and discard excess water, and then mix with the onion, the spices and the eggs until you have a thick pancake-like batter. 3) In a frypan, heat the oil or butter and fry the batter in batches of 4 small pancake-size fritters for about 2 minutes on each side on medium heat, or until slightly brown. 4) Serve with a tossed green salad dressed with lemon and olive oil.
Fritters make a great meal anytime of day! Make a big batch, freeze them, and reheat when needed for a quick and easy meal solution! Serves 3.
2 cups grated vegetables (zucchini, carrot or sweet potato)
2 free-range eggs
1/2 cup onion, finely chopped/ grated
Butter or coconut oil for frying
1 tbsp dill, finely chopped
1 tsp dried mint
Sea salt and pepper to taste
INGREDIENTS
METHOD
UTENSILSGraterKnifeFrypanSpatula
MAINS / PAGE 12
Vegetarian
Zucchini
Zucchini and carrot both have a high water
content. When paired with protein and fat from the eggs, these fritters make a filling, nourishing meal without that unwanted
heavy feeling!
T | P
SweetPOTATO FRIES
1) Preheat oven to 350º F (180º C).2) Wash, peel and cut the sweet potato into wedges (like thick fries). 3) Toss the wedges with coconut or olive oil and spices (except salt) in a bag or bowl. Arrange the wedges in a baking dish, making sure they're separated and not bunched together. Sprinkle with sea salt. 4) Bake the sweet potatoes for 20 minutes or until done.This can be served over a tossed green salad with some nuts, or as a side dish.
These sweet potato fries never last long in our kitchen! A delicious substitute for regular fries! Serves 3.
1 sweet potato
2 tbsp coconut or olive oil
1/2 tsp sea salt
1/2 tsp ground paprika
1/2 tsp ground cumin
1/4 tsp ground turmeric
INGREDIENTS
METHOD
UTENSILSBaking dish
SNACKS / PAGE 13
Vegetarian
Sweet potatoes have a lower glycemic load and glycemic index than regular potatoes, meaning your blood sugar
won't rise as high when you eat a sweet potato compared to a
white potato! Plus, they’re rich in beta carotene
and vitamin C!
T | P
ChocolatePUMPKIN COOKIES
1) Preheat oven to 350º F (180º C). Coat pumpkin cubes in 2 tablespoons melted coconut oil/ softened butter. Roast thepumpkin for 45 minutes or until soft. Allow to cool slightly.2) In a bowl, mix the pumpkin pieces, butter/ coconut oil, maple syrup and vanilla. Stir in the flour, salt and cinnamon. Combine well to form a smooth batter. Stir through the chocolate chips/ chunks.3) Spoon tablespoon-sized rounds onto a grease-proof, paper-lined baking tray. Spread out with the back of a spoon so they are 'approximately' 1cm thick. Bake for about 15-20 minutes. They will still be soft and the underside should become golden brown.4) Allow to cool completely on a wire rack before storing in an airtight container in the fridge. They are really good when they're still warm!
These soft pumpkin cookies are one of our absolute favorites! Just try stopping at one! Serves 16 to 18.
1 1/2 cups pumpkin (skin removed and cut into 1 inch cubes)
1/4 cup softened butter or coconut oil
1/4 cup maple syrup
1 tsp vanilla extract
1 1/4 cups buckwheat flour or coconut flour
2 tsp ground cinnamon
1/4 cup 70 - 85% dark chocolate chips or chop a block roughly into chunks
1/4 tsp sea salt
INGREDIENTS
METHOD
UTENSILSMixing bowlBaking dish
Vegetarian
Adding vegetables like pumpkin, sweet potato and beetroot to your sweets is a great way to pack more vegetables into your day!
These cookies are so good; you won’t even notice!
T | P
RawCOCONUT ROUGH ICE CREAM
1) Combine all ingredients in a high-speed blender. Blend until smooth. 2) Place ice cream mixture into a freezer-safe bowl and then into the freezer to set, stirring occasionally. Allow to set and eat with minimal guilt.
A super quick and easy treat made with only the goodness of wholesome ingredients! Nothing naughty here! Serves 2.
1 cup cashews (soaked overnight in water)
1 cup coconut milk
1 cup shredded coconut
1/2 cup maple syrup
3 tbsp cacao powder
1 tbsp vanilla extract
INGREDIENTS
METHOD
UTENSILSBlenderSpatulaFreezer-safe bowl
Vegetarian
This incredibly creamy ice cream contains cashews, a rich source of antioxidants,
copper, manganese and other heart-protective
compounds.
T | P
