Pimped Bolognaise

SERVES 4

INGREDIENTS

• 500g grass fed organic beef mince.

  *1-2 finely chopped fried organic chicken liver or a Star Anise organic liver and broth cube (available in Sydney from Broth Bar or specialized retailers)

  1 tablespoon extra-virgin olive oil

  1 tin organic diced tomatoes

  ½ -3/4 cup tomato paste

  1 large onion finely diced

  4 cloves garlic finely diced

  ½ cups beef bone broth

  2 carrots diced.

  1 zucchini diced.

  1 head broccoli & stem diced.

  ½ cup frozen peas defrosted

  2 -3 teaspoons turmeric

  2-3 teaspoons sweet paprika

  1 tablespoon dried oregano

  1 tablespoon dried basil

  Salt

METHOD

• Warm deep pan on medium heat and add oil

• Add onion, herbs and spices and turn down to low, cover with lid and allow to soften for 5 minutes.

• Remove lid, add carrots & peas stir through, replace lid for 5 minutes before adding the remainder of veg.

• Add meat separating chunks, cook until slightly browned.

• Add bone broth, tomato paste, tinned tomatoes and garlic mix through and replace lid until cooked and liquid has reduced, season generously with salt and pepper as needed.

• Serve with zucchini noodles, gluten free pasta or Berkelo sourdough pasta.

*Optional but takes this dish to the next level in nutritional value and flavour

Coconut Pancakes

SERVES 2

INGREDIENTS

• ¼ cup coconut flour

  ½ medium mashed banana

  ½ cup milk of choice

  2 whisked eggs

  1 tsp baking soda

  ½ tsp cinnamon

  1 tablespoon maple syrup

  Pinch of salt

METHOD

• Add mashed banana, whisked eggs, maple syrup and milk into bowl 1 bowl, mix well

• In a separate bowl combine dry ingredients

• Add dry ingredients to wet ingredients & mix until combined in a smooth batter add splash milk if too thick

• Heat pan on med/low heat, once warmed add a splash of coconut oil

• Once warmed add 2 tablespoons of batter allow to cook for 1-2 minutes before flipping – they are a little difficult to flip so smaller pancakes are better

Serve with mixed berries, 2 tsp maple syrup or a dollop of coconut yogurt and cinnamon

Chia Pudding

SERVES 2

INGREDIENTS

• 1/3 cup chia seeds + 1 tablespoon

  1 cup milk of choice + 1/3 cup

  2 teaspoons almond butter

  2 teaspoons maple syrup

  ½ cup frozen berries

  
  

METHOD

• In a food processor add 1/3 cup chia, maple syrup, nut butter and 1 cup milk, blend until just combined

• Pour into 2 separate glass jars

• Add frozen berries, 1 tablespoon chia & 1/3 cup milk into processor and blend until ice cream like consistency

• Top jars with berry mixture and place lids on jars

• Place into refrigerator and allow to set for a few hours/overnight

• Serve with additional berries

  
  

  Puddings will last 5 days in fridge

Red Sauce

INGREDIENTS

• 2 teaspoons olive oil

  I finely diced onion

  2 garlic cloves

  1 tin diced tomatoe

  1 400g jar tomato paste 

  2 cups water

  2-3 teaspoons each of turmeric, oregano and basil

  Salt and pepper to season

METHOD

• Place olive oil In a pot on low/med heat, add onion

• Fry for few minutes before adding herbs and spices, stir thoroughly

• Add tomato paste, tinned tomatoes and water, stir through, season and minced garlic, replace lid, bring to boil and turn down to simmer for 15 minutes 

• For extra nutrients bone broth can replace water

• Can be served with pasta, meatballs, stuffed capsicum, veggies

Low Fodmap Mixed Berry Gluten, Grain and Dairy Free Muffins

MAKES 12

INGREDIENTS

• 3 eggs (preferably organic pastured)

  3 tablespoons maple syrup

  3 tablespoons olive oil

  1 teaspoon vanilla 

  ¾ cup almond milk (unsweetened, organic free from emulsifiers and gums e.g., preharvest, inside out, nutty Bruce)

  2 tablespoons macadamia butter

  2 teaspoons aluminium free baking powder

  3.25 cups almond meal

  ½ cup each of frozen blueberries and raspberries

METHOD

• Beat together wet ingredients 

• Add dry ingredients mix until well combined

• Stir through berries

• Spoon mixture into muffin moulds

• Place in pre-heated oven at 160° bake for approximately 25-30 minutes or until lightly browned 

• Allow to cool 

Lentil & Brown Rice Stuffed Capsicums

SERVES 4

INGREDIENTS

• 4 small – medium red capsicums de-seeded

  1 tin organic lentils or 1 cup pre soaked and cooked brown lentils

  1 cup precooked brown rice 

  1 small diced brown onion

  1 minced garlic clove 

  ¼ cup mixed seeds (pepitas, sunflower seeds & pine nuts)

  ¼ cup chopped walnuts

  1-2 tablespoons extra virgin olive oil 

  ½ cup veggie stock (preservative free)

  Salt and pepper to season 

  red sauce (see recipe)

METHOD

• Fry onion in pan on low/med heat

• Once onion has softened lentils fry for 2 minutes whilst stirring

• Stir through rice until well combined

• Add veggie stock

• Add nuts and seeds, season well

• Leave on heat until liquid has absorbed

• Remove from heat and allow to cool

• Once cooled fill empty capsicums

• In a casserole dish, add 4 ladles of red sauce

• Place capsicums inside add an extra tablespoon of sauce on top of each capsicum and place lid on dish

Halloumi, Bean and Vegetable Bake

INGREDIENTS

• 150g block Haloumi cheese cut into 8 slices.

  3 red or mixed coloured capsicums deseeded and cut into chunks.

  1 large red onion peeled and cut into small wedges.

  1 eggplant cut into chunks

  1 large zucchini cut into 2-3cm pieces.

  2 minced garlic cloves

  1 tin diced tomato 

  2 tablespoons no added sugar preservative free tomato paste

  1 tin organic cannellini beans drained.

  3 tablespoons extra virgin olive oil

  2 teaspoons dried oregano

  Handful fresh basil leaves

METHOD

Pre heat oven to 200°C 
Place eggplant, capsicum, zucchini, and onion in a bowl with 2 tablespoons of olive oil, season with sea salt and pepper. Mix well and pour into baking dish. Place in the oven for 25 minutes.
Remove from oven give the veggies a good mix and return for a further 6-7 minutes until lightly browned.
Stir through beans, tomatoes, garlic, and herbs. Place sliced haloumi on the top, drizzle with remaining oil and some cracked pepper, return to oven for approximately 15 minutes until haloumi is slightly browned.
Scatter with basil leaves

Meatless Mushroom Balls

INGREDIENTS

• 2 cups finely chopped mixed mushrooms e.g., Shitake, portobello, Swiss brown, button.

  2 cups toasted and crumbed gluten free bread or sourdough if not gluten free (make your own by slicing a few days old baker’s loaf lightly toasting and processing, extra can be frozen and used as necessary).

  1 cup nutritional yeast flakes

  2 eggs beaten or 2 flax eggs for a vegan version (1 tablespoon ground flaxseed mixed with 3 tablespoons water per ‘egg’ let sit for 15 minutes to set to a gel like consistency

  1 finely diced onion

  3-4 garlic cloves

  1 tablespoon extra-virgin olive oil

  1 tablespoon thyme – fresh or dried

  1 teaspoon oregano

  1 teaspoon basil

  Splash balsamic vinegar

  Salt and pepper to season 
  
  

METHOD

Heat a pan on low heat and add oil.
Sauté onions until transparent then add mushrooms stir and allow to sauté for a few minutes before adding herbs, garlic and balsamic.
Stir through and remove from heat allow to cool.
Place eggs in a bowl together with breadcrumbs, mushroom mix and nutritional yeast, season, mix well and place in fridge for ½-1 hour
Pre heat oven to 160° fan forced
Remove from fridge and roll into balls.  
Place on baking paper lined tray and bake for 20-25 minutes.

Vegan Chilli Con Carne

INGREDIENTS

• 1 can 3 bean mix rinsed.

  1 tin diced tomato

  3-4 tablespoons tomato paste 

   ½ -1 cup water or vegetable stock dependant on how thick or thin you want the sauce to be (for non-vegan version add bone broth for amazing flavour and gut soothing benefits)

  1 small finely sliced onion

  1 small red onion finely sliced.

  1 finely diced red chilli (skip if not wanting the heat add the seeds if wanting the extra heat)

  2-3 cloves garlic minced.

  ¼ bunch coriander

  ¼ bunch continental parsley 

  2 medium carrots diced

  1 large zucchini diced.

  1 red capsicum deseeded and diced.

  1 boiled corn cob with corn cut off the cob or 1 tin corn kernels

  1 cup broccoli florets

  1 broccoli stem diced

  100g baby spinach leaves

  2 tablespoons extra virgin olive oil

  2-3 teaspoons paprika

  2-3 teaspoons cumin

  1 teaspoon cinnamon

  ½ teaspoon raw cacao optional 

  Any other spices you like.

  Sea salt and cracked black pepper to season.
  
  

METHOD

Place olive oil in a wok or large deep pan on low/medium heat, add sliced onions, chilli if using and finely sliced stems from the parsley and coriander. Stir frequently and fry for a good 6-7 minutes until translucent. 

Add paprika and cumin, stir through well fry for a further 2-3 minutes before adding broccoli stems and carrots. Place lid over the top for 10 minutes before adding broccoli florets, zucchini, capsicum and beans replace lid for another few minutes before adding corn, tinned tomatoes and tomato paste. Stir through thoroughly before adding some water and then the garlic, salt, pepper, cinnamon, cacao if using and more spices if desired replace lid, allow to simmer for approximately 20mins - ½ hour with the lid on. Remove from heat and stir through spinach leaves and some of the coriander and parsley leaves.

Raspberry Chia Jam

INGREDIENTS

• 1 cup organic frozen raspberries**

  1 tablespoon pure maple syrup

  1 tablespoon lemon juice 

  1 tablespoon chia seeds

  ½ teaspoon pure vanilla extract 
  
  

METHOD

Allow raspberries to defrost before placing in a saucepan on medium heat.
Once fruit has broken down to a sauce like consistency, add maple, lemon, and vanilla, stir until combined. Remove from heat allow to slightly cool before stirring through chia seeds. Transfer to jar, allow to cool completely before placing in refrigerator to set for an hour before using. Will last around 5-7 days refrigerated.

*prefer strawberries or blueberries? Any berry or combination of berries can be used.  

**berries grown conventionally have extremely high levels of pesticide residue.

Vegan Chickpea and Tofu Curry

SERVES 6



INGREDIENTS

• 400ml light coconut milk (organic, additive, and preservative free)

  1 tin chickpeas, rinsed.

  250g diced firm tofu.

  250ml vegetable stock (additive, preservative, and sugar free)

  3 kaffir lime leaves blitzed in coffee grinder if possible, otherwise left intact.

  2 tablespoons organic corn flour with 6 tablespoons cold water stirred well. 

  ½ head broccoli

  ½ head cauliflower

  4-6 cocktail potatoes 

  1 diced sweet potato or ¼ chopped jap pumpkin.

  2-3 carrots 

  6 green beans

  1 zucchini

  ½ punnet cherry tomatoes

  ½ bunch coriander, finely diced roots, reserving leaves for serving.

  100g baby spinach leaves or ½ bunch Cavallo Nero 

  1 tablespoon coconut oil

  3 teaspoons organic preservative and additive free madras curry paste

  2 teaspoons cinnamon

  2 teaspoons curry powder

  2 teaspoons turmeric

  1 tablespoon fresh grated ginger

  1 small onion *

  2 cloves garlic*
  
  *optional if these cause gastro disturbances as there is enough flavour without

  ** looking to turn up the heat? Add ½ diced red chilli.
  
  

METHOD
Wash/scrub and chop vegetables leaving skin on potatoes and carrots.
In a large pot, heat oil on medium, add onion, garlic and chilli if using.
Allow to cook stirring a few times until onion are soft. 

Add curry paste, spices, blitzed kaffir lime leaves (if blitzed only) and chopped coriander stems, stir, and cook further 2 minutes on low/medium. Add potatoes, pumpkin and sweet potato stir through, replace lid, and cook for 10minutes before adding broccoli, cauliflower, carrots, and chickpeas stir through again and replace lid for a further 5 minutes before adding zucchini, red capsicum, and green beans. 

Pour in coconut milk, vegetable stock, grated ginger, and kaffir lime leaves if still intact.
Stir thoroughly and replace lid, bring to the boil, and turn down to simmer for 20 minutes.
Add tofu simmer for a further 15 minutes. Add halved cherry tomatoes and simmer for a further 5 minutes. Remove from heat and stir through spinach or Cavallo Nero leaves as well as a handful of coriander. Serve with steamed brown rice and chickpea flat bread*

*Recipe available soon

For a more developed flavour, allow to sit for 24 hours.

Coconut, Raspberry & Macadamia Muffins

Recipe makes approximately 16 muffins.
gluten free dairy, and refined sugar free



INGREDIENTS

• 1 medium ripe mashed banana

• 4 free range preferably organic eggs

• 1 teaspoon vanilla

• ¼ cup maple syrup 

• 3 tablespoons coconut oil or ¼ cup if not using macadamia butter.

• 2 tablespoons macadamia butter *

• 3 cups almond meal

• ½ cup coconut flour

• 2 teaspoons aluminium free baking powder

• ½ cup frozen raspberries

• ½ cup chopped macadamia nuts.

• 2 tablespoons homemade raspberry chia jam (see recipe) or store bought 100% fruit raspberry jam e.g., St Dalfour. 

• *Optional but adds a lovely creaminess and boosts the nutritional value.
  
  

METHOD

Pre-heat oven to 180°c or 160°c fan forced. Mix mashed banana, eggs, maple, oil, macadamia butter if using and vanilla together. Add baking powder, almond and coconut flour. Stir through jam, nuts, and raspberries. Spoon mixture into muffin forms and pop a raspberry on top of each muffin. Bake for approximately 35minutes until lightly browned.

Mixed Berry Overnight Oats

SERVES 6



INGREDIENTS

• 2 cups rolled oats

• 2 cups milk of choice (I use a mix of almond and coconut milk)

• 2 teaspoons cinnamon

• 2 tablespoons maple syrup

• 1 tablespoon chia seeds

• 1 small banana

• ½ cup mixed berries

• ½ cup mixed chopped nuts

• 2 tablespoons nut butter – I like macadamia as its high fat content makes it easy to stir through
  
  

METHOD 

Place oats, cinnamon, chia, maple and milk into a large jar (1lt) stir through.
Add other ingredients gradually stir through, place lid on top, refrigerate overnight.

Serve with additional berries or a dollop of yogurt for extra creaminess if desired!

Roasted Pumpkin Soup

SERVES 4
vegan, gluten free
(for low fodmap version eliminate onion and garlic)

INGREDIENTS

1.6kg pumpkin, peeled and chopped into large chunks – I use a mix of varieties including butternut, jap and kent

4 carrots scrubbed, chopped in chunks with skin on

1 onion cut into quarters

4 cloves garlic

Small ginger

2 tablespoons turmeric paste or powder

1 teaspoon cumin

1 teaspoon paprika

¼ cup extra virgin olive oil

2 litres water

Salt and pepper

METHOD

Pre-heat oven to 160°

In a jar, place olive oil, turmeric, cumin and paprika, mix well

Line a baking tray with pumpkin, carrots, onion, garlic

Drizzle with ½ oil mix, bake for approximately ½ hour, allow to cool.

Place half the veggies and half the water in a food processor or blender together with 1 teaspoon of grated ginger, repeat (this may need to be repeated 3 x if your food processor is small, with less ginger) pour into pot on stove on low heat, add 1 tablespoon oil mix, repeat, season with salt and pepper stir through thoroughly.