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TRIED AND TESTED
RECIPES THE WHOLE FAMILY WILL
ENJOY
So often during nutritional consultations I am asked… “But what
can I eat then?” so I decided to put together a little booklet of
recipes that I have tried and tested, 3 snacks, 3 breakfasts, 3
lunches and 3 suppers.
I have personally made all of these meals, if you are a non-
kitchen dweller like me, then these recipes are about as easy as
you can get. The ingredients for all the recipes are easily found in
most supermarkets, nothing too exotic or out of the ordinary. If
you do need to source anything which cannot be found in a
regular grocery store I have put where you can find them in
brackets next to the item.
All the recipes are free from processed, low quality ingredients
and are delicious enough to show you just how enjoyable healthy
eating can be. They prove how meals prepared at home can be
far tastier than take outs or restaurant meals.
Enjoy.
Natalie
Contents
1. Frittata Breakfast Loaf
2. Fluffy Sweet Potato Pancakes
3. Sweet Potato Bacon and Eggs
4. Carrot Banana Muffins
5. Chewy Chips
6. Easy Chicken Meatballs
7. Curried Cream of Broccoli Soup
8. Spicy Tuna Cakes
9. Strawberry Spinach Salad (with delicious dressing)
10. Easy Coconut Curry
11. Pete’s Goulash
12. Sweet Potato Shepard’s Pie
Frittata Breakfast Loaf (Adapted from various recipes)
Ingredients:
1 teaspoon Coconut oil
2 whole eggs
4 egg whites
60g cheese
1 ½ cups mushrooms
½ cup onion
1 clove garlic
½ cup spinach
¾ cup tomato
6 macadamia nuts, crushed
Basil, parsley, salt, pepper
Directions:
Coat a non-stick loaf pan with the coconut oil
Layer vegetables, starting with mushrooms. Sprinkle cheese on top.
Beat eggs, adding salt, pepper and herbs.
Pour eggs over vegetables and top with nuts.
Bake at 180°for approximately 30 minutes or until brown on top.
Cool and slice as needed.
Fluffy, Thick Sweet Potato Pancakes (Taken from Paleohacks.com)
Ingredients:
1 small sweet potato (about ½ cup mashed)
3 tablespoons almond flour
2 eggs
½ teaspoon baking powder
¼ teaspoon cinnamon
Coconut oil or ghee, for cooking and serving
Berries of choice, for serving
Pure maple syrup, for serving
Directions:
Begin by boiling 1 small, peeled sweet potato in water until soft. Mash smooth with a
fork.
Beat eggs in a large mixing bowl. Add sweet potato, almond flour, baking powder and
cinnamon. Whisk with a fork until smooth.
Heat a large pan over medium heat. Melt 1 teaspoon of butter. Scoop 1/3 cup of
pancake batter and pour into pan. Cook for 2-3 minutes. Use a spatula to flip and cook
an additional 3 minutes.
Serve hot with extra butter, maple syrup and berries, or as a savoury alternative add
eggs and bacon.
Sweet Potato Bacon and Eggs (Adapted from various recipes)
Ingredients:
Coconut oil, melted
1-2 large sweet potato, washed and dried
Packet bacon
2 large eggs
½ - 1 avocado
Balsamic vinegar
Himalayan salt and black pepper
Directions:
Cut the tips off of each end of your sweet potatoes. Slice the entire potato into ½ to 1
cm slices.
Place them on a foil lined, baking sheet and using a brush coat each potato with
coconut oil on both sides.
Bake for approximately 20 minutes or until soft, on 180°, turning half way.
While the potatoes are cooking, scoop the avocado into a small bowl and add a splash
of balsamic vinegar and a pinch of salt and pepper. Mash together with a fork.
Cook the bacon and eggs (fried, poached or scrambled).
Once the potato slices are done, top with eggs, bacon and avocado and enjoy!
Carrot Banana Muffins (From: The Complete Idiot’s Guide to Eating Paleo)
Ingredients:
2 cups almond flour
2 teaspoons baking soda
1 teaspoon Himalayan salt
1 tablespoon cinnamon
1 cup fresh dates, pitted
3 ripe bananas
3 medium eggs
1 teaspoon apple cider vinegar
¼ cup coconut oil
1 ½ cups carrots, shredded
¼ cup walnuts, finely chopped
Directions:
Preheat oven to 180°
In a small bowl, combine almond flour, baking soda, sea salt, and cinnamon. Set
aside.
In a food processor, combine dates, bananas, eggs, apple cider vinegar, and coconut
oil.
Transfer both mixtures to a large bowl and blend until completely combined.
Fold in carrots and walnuts.
Spoon the mixture into paper – lined muffin tins.
Bake at 180 for 25 minutes.
Let cool before removing from pan. Serve warm or cold.
Note: These muffins keep well when frozen, so it’s easy to make up a large batch when you
have extra time. They thaw quickly and make a great traveling snack or breakfast on the go.
Chewy Chips (Taken from CrossFit Kitchen – Kids)
Ingredients:
1 apple
1 lemon
Cinnamon
Directions:
Preheat oven to 120°
Cut a thin slice off the top and bottom of each apple to create a flat surface. If you have
an apple corer, use it to core the apples. If not, carefully use a knife to cut the core out
of the middle. Don’t worry if it’s a perfect circle; often times it will wind up more square
like.
Thinly slice the apples, horizontally to create rings. Spread the apple rings out on a
baking sheet covered in foil. Be sure not to overlap.
Squeeze the lemon over the apple slices and generously sprinkle with cinnamon.
Bake for 2-3 hours depending upon the thickness of the slices. Turn the slices once or
twice during baking. The apple chips will still be soft when you take them out of the
oven but will crisp up upon cooling.
Note: These apple chips are an excellent healthy snack to have in your home at all
times-a delicious chewy, sweet, tart-and-tang snack you and your kiddies will love.
Easy Chicken Meatballs
Ingredients:
1 cup zucchini, chopped
1 cup carrots, chopped
½ cup parsley, coarsely chopped
3 cloves medium garlic
¼ cup blanched almond flour
1 large egg
500g chicken mince
1 teaspoon Himalayan salt
½ teaspoon ground black pepper
¼ teaspoon chilli powder
Directions:
In a food processor, pulse together zucchini, carrots, parsley, and garlic.
Add almond flour, egg and chicken
Add salt and pepper, and chilli powder and process until thoroughly combined (be
careful not to over process the chicken mince – a quick spin will do)
Drop tablespoon sized balls onto a parchment lined baking sheet
Bake meatballs at 180° for 20 – 25 minutes
Serve
Curried Cream of Broccoli Soup (Taken from NomNom Paleo)
Ingredients:
2 tablespoons ghee, butter, coconut oil, avocado oil, etc.
4 leeks, white parts only, sliced thinly
1 large onion, roughly chopped
3 medium shallots, roughly chopped
1 tablespoon Indian curry powder
700g broccoli florets (frozen works well, too)
¼ medium apple, peeled and diced small
4 cups bone broth or organic free-range chicken broth
Himalayan salt
Freshly ground black pepper
1 cup full-fat coconut milk
Directions:
Melt the ghee or fat of choice over medium heat in a large soup pot. Add the leeks,
onions, shallots, and curry powder, and sauté until softened. When in doubt, toss in lots
of alliums – your soup will taste that much better.
Throw in the chopped broccoli and apple and add the chicken broth. Top off with some
water if the vegetables aren’t submerged (if you want your soup to be a little thicker,
skip this step).
Turn the heat up to high to bring the soup to a boil, and then lower to a simmer until the
vegetables are soft (~20 minutes). Once the vegetables are soft, season with salt and
pepper to taste. Remove the pot from the heat and use an immersion blender to blend
the soup until smooth. Place the pot back on medium heat and stir in cup of coconut
milk until uniform and warmed through.
Spicy Tuna Cakes (Taken from Nom Nom Paleo)
Ingredients:
3 tablespoons melted ghee, divided
280g tuna packed in water, drained (approximately 2 ½ tins)
3 scallions, thinly sliced (about ¼ cup)
2 tablespoons finely minced fresh cilantro
1 1/3 cup mashed sweet potato
Finely grated zest from ½ a lemon
1 tablespoon minced jalapeno peppers
2 large eggs
½ teaspoon red pepper flakes
Himalayan salt
Freshly ground black pepper
3 medium lemons, cut into wedges (optional)
Directions:
Preheat the oven to 180°and use a brush to grease a 12 cup regular sized muffin tin
with one tablespoon of melted ghee.
In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet
potato to the tuna mixture, and gently combine.
Then mix in the lemon zest, jalapeno, and the remaining two tablespoons of ghee, eggs,
and red pepper flakes. Season with salt and pepper to taste. I use my hands to mix
everything together because that way I can make sure that the fish junks aren’t overly
broken up.
Scoop a quarter cup of the mixture into each greased muffin tin cup, and flatten with
the back of a spoon.
Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out
cleanly.
Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is
to put the wire rack on top of the muffin tin, flip everything upside down, and tap them
gently on the counter.
Grab a lemon wedge and squeeze some juice on your tuna cake before you pop it in
your mouth. They’re fantastic right out of the oven. Alternatively, store them in the
fridge in an airtight container for up to four days. When you are ready to eat, pan fry the
cakes in some melted fat over medium heat. Crisp the edges and you’re good to go.
Strawberry Spinach Salad (Adapted from various recipes)
Ingredients:
For the dressing:
1 cup fresh strawberries
¼ cup packed fresh basil
3 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1-2 teaspoons pure maple syrup, to taste
Himalayan salt and black pepper, to taste
Directions:
In a food processor, add the strawberries, basil, lemon juice, and oil. Process until
smooth. Add in the salt, pepper, and maple syrup and process again.
For the salad:
2 cups baby spinach remove stems if desired
2 cups mixed lettuce
1/2 cup fresh blueberries
1/2 cup fresh strawberries
1/2 cup clementine or mandarin oranges (fresh or canned)
½ avocado
2-3 tablespoons feta cheese
2-3 tablespoons slivered almonds
Salt and pepper
Directions:
Prepare the fruits and lettuce by washing and completely drying. If the spinach is still
wet it won't absorb the dressing very well.
Remove strawberry stems and slice them. Remove clementine skins and separate into
sections. OR drain a can of mandarin oranges.
Put the spinach and lettuce in a large bowl. Add in the fruit, feta cheese and avocado
and toss lightly.
Toast the almonds in a small pan over medium heat for about 1-2 minutes stirring
constantly. Add the almonds to the salad.
If you would like to make a meal of this delicious salad, just add some grilled chicken.
Easy Coconut Curry (Adapted from Easy Coconut Curry on Detoxinista)
Ingredients:
For the sauce:
1 teaspoon coconut oil
½ yellow onion chopped
2 cloves garlic minced
1 ½ to 2 tablespoons curry powder
1 can coconut milk
1 tablespoon Coconut Aminos (Wellness Wharehouse)
1 tablespoon pure maple syrup
½ teaspoon Himalayan salt
To complete the dish:
3-4 large boneless chicken breasts
1 large sweet potato peeled and chopped
500g assorted vegetables chopped
Directions:
To get started, chop the chicken into bite sized pieces, add coconut oil to a large
saucepan over medium heat and sauté until cooked through. Remove the chicken from
the pan and set aside.
Then sauté the onions and garlic until tender (about 5 min). Add in the coconut milk,
curry powder, coconut aminos, maple syrup and salt and whisk well to combine. Since
curry powders can vary by brand, start with a smaller amount and add more to suit your
tastes.
Bring the sauce to a simmer and add in the chopped sweet potatoes. Cover the pan and
allow the sweet potatoes to steam in the sauce for 5 minutes. Finally add the rest of the
vegetables, toss in the sauce to coat, then cover and allow to steam until fork tender.
Add the cooked chicken pieces and allow to heat through – be careful not to overcook
the veggies.
Pete’s Goulash (An original)
Ingredients:
1 teaspoon of coconut oil
1 kg of pork and beef goulash (Schwaben Butchery)
500 ml of organic liquid beef stock
400g tinned tomato, blended with a hand blender
1 kg of assorted vegetables, chopped
½ red onion, chopped
Himalayan salt
Herbs of your choice (thyme, parsley, oregano)
Method:
Add coconut oil to a large saucepan over medium heat and sauté the onions until
tender.
Add your chopped pork and beef to the pan and brown.
Add the tomato and beef stock, as well as the chopped veggies of your choice. Season
liberally to taste with herbs and salt.
Cover the saucepan and simmer for approximately 1 ½ hours over low-medium heat,
until meat is soft and tender.
Note: This recipe can easily serve a family of four and there will be lots of delicious leftovers for
another meal.
Sweet Potato Shepard’s Pie (Adapted from greenwithlove.com)
Ingredients: Potato Top:
680g sweet potatoes, peeled and diced
3 cloves garlic
½ cup coconut milk
¼ cup chicken stock
Himalayan salt and pepper to taste
Filling:
500g lean mince
1 teaspoon coconut oil
1 medium yellow onion, diced
1 celery stalk, chopped
3 carrots, diced
1 parsnip, diced
2 cloves garlic, diced
250g frozen green peas
1 cup chicken stock
2 teaspoons tomato paste
1 teaspoon coconut aminos (Wellness Wharehouse)
1 teaspoon dried rosemary
Himalayan salt and pepper
Smoked Paprika
Directions:
Topping:
Boil the sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain
and mash with chicken stock, coconut milk and salt and pepper.
Preheat the oven to 200°
Filling:
In a large saucepan, brown mince, seasoning with salt and pepper. When cooked set
aside. Add coconut oil to pan, add the onion and sauté for about one minute. Add the
celery, carrots, parsnip and salt and pepper. Cook for approximately 12 minutes or until
the carrots and celery are soft. Add the garlic, frozen peas, chicken stock, tomato paste,
coconut aminos, rosemary and cooked mince and mix together well. Simmer on low for
about 5-10 minutes.
Either in individual bowls or a big dish, add the meat mixture. Top with the mashed
sweet potato and smooth over the top with a spatula. Sprinkle paprika on top. Bake in
the oven for 20-30 minutes or until the potatoes turn brown. Let the dish cool a bit
before serving