Recipes

Breakfast	Lunch
Dinner	Snacks + Baking
Desserts	Drinks

Breakfast – The start of day wellness

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Scrambled Eggs with Dill, Smoked Salmon and Capers with Grilled Tomato and Mushrooms

Low carb recipe. Serves 1 (multiply recipe by number of serves required)

• 1 egg + 1 egg white
• 20g smoked salmon
• 2 tsp soy milk
• 2 tbsp dill, finely chopped
• 5 capers, chopped
• 1 Roma tomato, halved
• 1 large field mushroom or 3 button mushrooms
• A few sprigs of dill and strips of smoked salmon for garnish

Place halved tomato and mushrooms onto oven tray, drizzle with olive oil and grill under high heat.

Combine egg, egg white, soy milk, capers and dill, and lightly whisk. Heat a small non-stick frying pan. When hot, add 1 tsp olive oil. Add egg mixture. Reduce heat and allow to set for about 1 minute. Gently run a wooden spoon around the edge of the pan, dragging cooked egg mixture into the middle and allowing uncooked mixture to fill the pan. Repeat until all the mixture is cooked.

To serve, place grilled tomato and mushroom on plate. Place scrambled eggs on the side and sprinkle with smoked salmon and remaining dill.

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Scrambled Tofu with Grilled Tomato

Low carb recipe. Serves 1 (multiply recipe by number of serves required)

• 180g tofu
• 1 spring onion, finely chopped
• 1 tbsp extra virgin olive oil
• pinch turmeric
• ½ tsp curry powder
• ¼ tsp ground cumin
• 1 vine-ripened tomato

Cut tomato in half and place under medium to high heat grill for 5-10 minutes each side. Heat the oil in a frying pan and sauté the spring onion until soft.

Mash the tofu and put in the pan with the turmeric, curry powder and cumin. Season to taste with salt and pepper and cook on high heat for about 2-3 minutes, until the tofu is firm and serve immediately with grilled tomatoes.

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Lunches

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Moroccan Chicken Soup

Serves 4

prep time: 20 minutes

cook time: 60-120 minutes

• 500g lean organic chicken, trimmed of all fat and diced
• sea salt and cracked pepper
• 1 tbsp extra-virgin olive oil
• 1 cup brown onion, finely chopped
• 4 stalks celery and leaves, finely chopped (but kept separate)
• 2 litres chicken stock (homemade is always best!)
• 2 cups tinned peeled and diced tomatoes
• ½ cup red lentils
• 2 handfuls flat parsley, stalk and leaves, roughly chopped
• 1 handful fresh coriander, roughly chopped
• Moroccan spices: 1 tsp cumin, 1 tsp turmeric, 1 tsp paprika,1 tsp cinnamon

Heat a large saucepan over high-medium heat; add olive oil, followed by chicken. Cook for 5 minutes or until golden. Remove chicken and place on kitchen paper. Add onion and celery stalks and cook until soft, about 2 minutes. Add Moroccan spices and cook for a further minute. Add chicken stock, chicken, celery leaves, tomatoes, lentils and parsley. Bring to the boil, then reduce heat, cover and simmer for 1-2 hours.

To serve, ladle into bowls and sprinkle with coriander.

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Tuna, Rocket, Carrot and Beetroot Salad

Serves 1 (multiply recipe by number of serves required)

prep time: 10 minutes

cook time: 5 minutes

• 1 small fresh beetroots, washed well and trimmed
• 1 small carrot, washed (skin on)
• 1/3 cup rocket (packed equivalent)
• 160g tin tuna in springwater, drained
• 2 cherry tomatoes, sliced in half
• 1/8 cup baby continental cucumber, chopped into 2cm cubes
• 1/8 cup red onion, finely sliced
• ¼ avocado, sliced
• 2 tbsp balsamic vinegar (or lemon juice)
• 1-2 tbsp flaxseed oil or olive oil
• sea salt and cracked pepper

1. Grate carrot and fresh beetroot (using disposable gloves saves your fingers from going red!)

2. Place rocket on plate and crumble tuna on top. Scatter tomatoes, avocado, beetroot, carrot, cucumber, and red onion over tuna. Drizzle flaxseed oil (or olive), balsamic (or lemon juice) over the top, and add freshly cracked pepper to taste.

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Quinoa Salad

Serves  4-6  as an accompaniment to a main meal

• 1 cup quinoa (pronounced “keen-wa”) – from  health stores
• 2 cups water
• ½ cup pepita (sunflower) seeds, roasted
• ¼ cup red onion, chopped
• 1 cup grated carrot or roasted diced pumpkin/sweet potato
• ½ red capsicum, diced
• ½ cup fresh basil, chopped
• ½ cup sun-dried tomato, diced
• 2 tbsp red wine vinegar
• 2 tbsp olive oil
• pinch cayenne
• Sea salt and cracked pepper to taste

Dry roast the quinoa grain in a saucepan, stirring constantly over medium heat about 5 minutes till it just becomes aromatic.  Add the water and bring to a boil.  Reduce the heat to low, cover the pan and simmer for about 15 minutes.

Dry roast the pepita seeds in a sauté pan over medium heat till fragrant, about 3 minutes. Drain the quinoa if necessary, in a colander, then transfer the quinoa to a large bowl and cool.  Add the rest of the ingredients and thoroughly combine.  Taste and adjust seasonings.

Variation: add ½ cup roasted sweet potato and/or roasted beetroot

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Lemongrass and Ginger Chicken Balls

These easy but delicious chicken balls are a fabulous lunch. They also make great finger food!

Serves 1 (multiply recipe by number of serves required)

• 180g lean minced chicken breast (ask butcher to do this fresh without fat)
• 1 tbsp fresh finely chopped mint
• 2 tbsp fresh finely chopped coriander
• 2cm piece fresh ginger, grated
• 1 whole spring onion, finely chopped
• ½ stalk celery, finely chopped
• 1 stak lemongrass, finely chopped (use white part only, usually the first 6-7 cm of stalk)
• 2 tsp sesame oil
• 2 tsp fish sauce
• 2 tbsp sesame seeds
• Iceberg lettuce leave “cups” to serve (equivalent to ½ cup shredded lettuce)
• Dipping Sauce (see below)

1. Preheat oven to 220^oC.

2. Combine all ingredients except sesame seeds and mix well.

3. Roll mixture in balls, approx. size of a golf ball.

4. Place on a non-stick oven tray or a tray lined with baking paper. Sprinkle the tops with sesame seeds and bake for 15-20 minutes or until cooked through.

To serve, wrap each ball in lettuce cups and dip in dipping sauce.

Dipping Sauce:

• 1 tbsp light soy
• ½ tbsp rice vinegar
• ½ tsp sliced pickled ginger

Place all ingredients in a jar and shake well. Serve with chicken balls.

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Sundried Tomato, Kalamata Olive, Feta, Mushroom and Spinach Pie

Serves 4

• 6 eggs
• 2 egg whites
• 60g grated vintage cheddar cheese
• 90g smooth ricotta cheese
• 250g low fat feta cheese, cut into small cubes
• 1 tbsp grated parmesan cheese
• 2 handfuls basil, roughly chopped
• ¼ cup pitted and chopped kalamata olives
• ¼ cup semi sundried tomatoes
• ½ cup baby spinach leaves (packed)
• 1 cup sliced button mushrooms
• Olive oil
• 2 cups green salad (packed equivalent)

1. Preheat oven to 180^oC and brush a non-stick 25cm round baking dish with oil.

2. Whisk egg whites until fluffy.

3. In another bowl, whisk whole eggs then gently mix in the cheeses (except parmesan), olives, tomatoes.

4. Gently fold in the egg whites. Season with sea salt and cracked pepper.

5. in the prepared baking dish, place a layer of mushrooms on the base, then place spinach leaves on top.

6. Pour over egg mixture and sprinkle with parmesan. Bake for 35-45 minutes or until golden on top and firm to touch.

7. To serve, slice into wedges and serve with a large green salad.

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Broccoli, Fetta and Roasted Red Capsicum Frittata

Serves 2

• 4 organic/free range eggs + 2 egg whites
• 180g organic feta cheese
• 2 tbsp organic milk or soy milk
• 1 red capsicum
• 3/4 cup broccoli heads, chopped into small bite-sized pieces
• 2 tbsp basil pesto (homemade or from a jar!)
• Olive oil
• Cracked pepper and sea salt
• Greens for a large side salad

1. Preheat grill to high.

2. Cut capsicum in half lengthways and remove seed and pith. Place on a non-stick tray and bake pepper cut-side down for 20 minutes or until black and blistered. Remove and place pepper in a plastic bag for 10 minutes. Then peel off the skin and discard, before slicing into long thin strips.

3. Combine eggs, egg whites, milk, pesto, salt and pepper and whisk. Add broccoli.

4. Heat a non-stick 25cm frypan with a heat-proof handle over medium heat and brush with olive oil.

5. Pour egg mixture into pan and reduce heat to low. Cook for 4-5 minutes or until frittata is almost set. Be careful not to brown or burn the bottom. Place the capsicum strips at random on the frittata and crumble over fetta.

6. Place under hot grill for 2-3 minutes or until golden.

7. To serve, slice into wedges and serve with a simple green salad.

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Dinner

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Wasabi Salmon Steaks with Zucchini and Red Pepper

Serves 1 (multiply recipe by number of serves required)

prep time: 15 minutes

cook time: 10 minutes

• 200g fresh salmon fillet
• ½ small zucchini
• ¼ cup sliced onion
• ½ red pepper (capsicum)
• ½ tbsp sesame oil

Lemon and Wasabi marinade

• ½ tsp freshly grated ginger
• ¼ tsp wasabi paste
• 1 tbsp Tamari
• 1 tbsp lemon juice
• ½ tbsp finely chopped coriander (optional)
• ½ spring onion, finely chopped (optional)

1. Combine marinade ingredients in a jar and shake well. Marinade salmon for at least 15 minutes and up to 1 hour.

2. Slice zucchini, carrot and red pepper in long diagonals, then slice each piece into 3 chunky batons.

3. Heat a non-stick frying pan over medium heat and when hot brush with a little olive oil. Add drained salmon, retaining marinade, and cook for 2-3 minutes each side until medium rare, or longer according to taste.

4. Meanwhile, heat a wok, add 1tsp olive oil, add vegetables and stir-fry over high heat for 2-3 minutes, shaking constantly. Take off heat and add half marinade. Shake vigorously, combining marinade and vegetables.

5. To serve, arrange vegetables in the centre of each plate and position tuna on top. Shake remaining marinade vigorously and drizzle over salmon. Serve with side salad.

Variations: Use any firm white fish instead of salmon.

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Salmon with Quinoa and Mint Pesto

Serves 4

• 1 cup of quinoa (200g)
• 1 ½ cups of veggie stock
• 1 bunch of mint
• 30g parmesan finely grated
• ¼ cup olive oil
• 1 cup frozen peas, blanched
• 2 garlic cloves, crushed
• zest of one lemon
• juice of ½ lemon
• 4 x salmon fillets
• 1 zucchini, finely chopped

1) Place quinoa and stock in saucepan over medium heat and bring to a simmer. Reduce heat to low and simmer covered for 15 mins or until tender. Remove from heat, cover and set aside.

2) Place mint (reserve a few leaves for garnish), parmesan and 2 tbsp of olive oil in a food processor, then whiz until a course paste.

3) Add the peas, garlic and lemon zest and juice and whiz until combined. Season and set aside.

4) Heat remaining oil and cook the salmon for 2-3 min each side. Rest for 5 mins then flake.

5) Combine the quinoa with the pesto, then stir in zucchini. Serve with salmon and reserved mint leaves.

Low-Carb Pumpkin Lasagne

This delicious version of lasagne is made without pasta, substituting pumpkin in the layers to create a delicious meal that can be prepared and in the oven in minutes! It is loaded with antioxidants in the tomato, capsicum, herbs and garlic and has good amounts of protein, so it will satisfy your taste buds as well as your appetite!

• 500g tomato passata/purée (you can get organic tomato puree from the supermarket)
• 500g lean minced beef
• 450g pumpkin, thinly sliced
• 1 cup of grated buffalo bocconcini or mozzarella cheese
• 250 g zucchini, thinly sliced
• 100g brown onion, diced
• 100g red capsicum, diced
• Handful of pumpkin seeds
• 1/8 cup oregano
• 1/8 cup parsley
• 1 clove garlic, peeled and crushed
• 1 tbsp extra-virgin olive oil

1. Pre-heat oven to 180ºC and lightly grease a lasagne dish with olive oil.

2. Heat olive oil on medium heat (but be careful not to ‘smoke’ the oil, as this destroys all the nutrients in the olive oil). Fry mince in the olive oil until browned, then add garlic, herbs, onion and capsicum. Fry until tender, add tomatoes and simmer till thick.

3. In a greased lasagne dish, place a layer of pumpkin slices over the base and cover with a quarter of the mince mixture.
Place a layer of the zucchini slices on top and add 1/4 cup the grated cheese.

4. Cover this mixture with the sliced pumpkin and repeat the above process for another 3 layers, finishing with the grated cheese on top.

5. Bake in oven for 45 minutes, when the top is golden-brown. Sprinkle top with fresh herbs.

6. Serves 4-6 with a large green salad.

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Grilled Fish with Spicy Cauliflower

Serves 1 (multiply recipe by number of serves required)

prep time: 15 minutes

cook time: 10-15 minutes

• 195g fish fillet (any firm white fish fillets eg. Ling, Blue Grenadier)
• ¾ cup cooked and finely chopped cauliflower
• 2 tbsp finely chopped red capsicum
• 1 tbsp pine nuts
• 2 tbsp finely chopped spring onion
• 2 tbsp finely cubed tomato
• ½ tbsp finely chopped mint

Pinquant dressing:

• 1 tbsp olive oil or flax oil
• ½ tsp turmeric
• 1 tbsp lemon juice
• pinch cumin
• cracked pepper and sea salt

1. To make the dressing, combine the oil, turmeric, lemon juice, and cumin, season with salt and pepper and mix well.

2. Put the cauliflower, red capsicum, pine nuts, spring onion, tomato and mint in a bowl. Add the dressing and toss until evenly combined.

3. Brush a small amount of olive oil over the fish and place onto hot pre-heated barbecue or grill pan. Cook each side for 2-3 minutes.

4. To serve, place fish on plate and top with spicy cauliflower. Serve with extra steamed vegetables or side salad.

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Lemon Sesame Chicken & Vegetables

Lemon Sesame Chicken and Vegetables is low in fat and sugar, adequate in protein and complex carbohydrate and rich in vitamins, minerals, antioxidants and fibre. It is quick and easy on a busy hot day. Choose any colourful combination of vegetables that you have on hand. Bright colours in vegetables are rich in nutrients. Try not to over cook and serve promptly.

Serves 2 (multiply recipe by number of serves required)

prep time: 10 minutes

cook time: 30 minutes

• 270g organic skinless chicken breast
• ½ teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon curry powder
• ½ tablespoon lemon juice (10ml)
• 1 teaspoon lemon zest
• 1 teaspoon coconut oil (10 ml)
• ½  tablespoon sesame seeds (10 grams)
• 2 cups stir fry vegetables  e.g:
• ½ cup broccoli
• ½  cup snow peas
• ¼  cup finely sliced red capsicum
• ¼ cup finely sliced yellow capsicum
• ¼ cup small mushrooms, sliced in half
• ½  bunch of choy sum or bok choy
• ¼ cup organic homemade chicken stock

1. Pound and thinly slice chicken.

2. Mix chicken with cumin, paprika, curry powder, lemon juice, lemon rind, sesame oil, and sesame seeds. Leave to marinade for 30 minutes.

3. Prepare raw vegetables keeping in separate piles.

4. Stir fry chicken in a non stick fry pan or on the barbecue grill until just cooked.

5. Heat stock in wok, add carrot, broccoli or snow peas, cook for 2 – 3 minutes then add red and yellow capsicum. Finally add mushrooms, toss and stir until cooked. Toss through choy sum and immediately remove from heat.
6. To serve, divide vegetables between 2 plates and top with cooked chicken.

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Cajun Salmon with Avocado Salsa and Salad

Serves 2

• 2 salmon fillets
• ½ cup diced avocado
• 1 roma tomato, diced
• ¼ red onion, finely chopped
• 1 tsp finely chopped coriander
• 2 tsp olive oil
• 2 cups mixed salad

Cajun spices

• 2 tsp onion powder
• 1 clove garlic, crushed
• 1 tsp cracked pepper
• 1 tsp cayenne
• 1 tsp paprika
• 1 tsp oregano

1. Mix Cajun spices and sprinkle over salmon.

2. Heat a large non-stick frying pan over medium to high heat. When hot brush with olive oil.

3. Add salmon and cook for 2-3 minutes each side until medium rare, or longer according to taste.

4. Meanwhile, make salsa by gently toss tomato, avocado, onion, coriander, olive oil and cracked pepper and sea salt according to taste.

5. To serve, place salad on plate, scatter half of the salsa mixture on top and place salmon fillet over mixture. Finish by placing remaining salsa on top of salmon.

Variations: Use mackerel steaks or other deep sea fish of choice instead of salmon.

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Roasted Pomegranate Chicken

Pomegranate is one of the highest-antioxidant-rich fruits. The delicious berry-like flavour is the perfect accompaniment to chicken. Served with a large salad or vegetables, this dish is easy to prepare and looks and tastes fabulous!

Serves 4

• ¼ cup extra virgin olive oil
• 1 tablespoon minced garlic
• 1 medium sized whole organic chicken, quartered
• 1 pomegranate, halved
• ¼ cup organic chicken stock
• Juice of 1 lemon
• ¼ tsp cinnamon
• 1 tsp honey

1. Preheat oven to 200⁰C.

2. In a cup, mix oil and garlic. Brush garlic oil over chicken. Place chicken in a shallow baking dish. Drizzle any remaining oil over chicken and bake in the preheated oven for 45 minutes, basting several times with pan juices, until skin is browned and juices run clear when a thigh is pierced at thickest part with a fork.

3. Meanwhile, remove 2-3 tablespoons of seeds from pomegranate. Set aside for garnish. Squeeze juice form remaining pomegranate through a sieve into a small bowl.

4. In a small saucepan, mix pomegranate juice, stock, lemon juice, honey and cinnamon. Bring to a boil over high heat. Reduce heat to low and cook 5 minutes. Season sauce with salt and pepper to taste.

5. Transfer roasted chicken to a serving platter and pierce each piece several times. Pour sauce over chicken. Garnish with pomegranate seeds and serve at room temperature with a large green side salad or steamed vegetables.

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Lamb Kebabs and Vegetable Kebabs with Yoghourt Sauce

Serves 1 (multiply recipe by number of serves required)

• 150g minced lean lamb
• ¼  small finely chopped onion
• 1 cloves crushed garlic
• ½  tsp ground cumin
• ¼  tsp cinnamon
• ¼  tsp paprika
• 1 tbsp chopped fresh coriander (1/2 tsp dry)
• 1 tbsp fresh chopped parsley
• 1 tbsp fresh chopped mint
• 4 button mushrooms, cut in half
• ¼ red capsicum, cut in squares
• ¼ green capsicum, cut in squares
• Wooden skewers that have been soaked in cold water for 1hr

Yoghurt Sauce

• 2 tbsp organic natural yoghurt
• ½ tsp lemon juice
• ½  clove crushed garlic
• ¼  tbsp each of mint, coriander and parsley finely chopped or to taste

1. Blend yoghurt, lemon juice, garlic and herbs and serve as a dipping sauce.

2. Re-mince lamb in a food processor with onion, garlic, spices and herbs.

3. Firmly mound lamb around 2-4 skewers. Refrigerate for 2 hours or more to allow flavour to blend.

4. Thread vegetables in alternating fashion onto extra skewers.

5. Grill lamb and vegetable skewers on barbecue or under the griller, turning to allow to brown evenly.

6. Serve with yoghurt sauce as a dip.

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Snacks and Baking

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Allergy-free fruit cake

This cake is suitable for people with an allergies or intolerances to nuts, gluten, dairy products and eggs. It has no added sugar and only has ‘good fats’!

• 4 cups dried fruit (organic or preservative free)
• 2 cups water
• 3 tablespoons olive oil
• finely grated zest of 1 lemon
• 1 ½ cups mashed pumpkin
• 1 ½ cups rice flour
• 1 ½ cups soy flour
• 3 teaspoons baking powder
• 2 teaspoons mixed spice
• 1 ½ teaspoons ground cinnamon
• 1 cup unsweetened apple juice

1. Line a 20cm round cake tin with a double layer of baking paper.

2. Place dried fruit and water in a large saucepan and slowly bring to the boil. Remove from the heat and add oil, lemon zest and pumpkin and stir to mix well. Set aside to cool.

3. Pre-heat oven to 150deg.C. Sift together the soy and rice flour, baking powder and spices and add to the fruit mixture; stir until all the flour is incorporated. Spoon mixture into tin and smooth over the top surface.

4. Bake for about 1¼ to 1½ hours or until cake is cooked when tested with a wooden skewer. Remove from over and cover with a double layer of foil and leave overnight until completely cool. Next day unmould cake onto a wire rack.

5. Place apple juice in a small saucepan and bring to the boil. Continue boiling until the liquid has reduced to 2 tablespoons – it will be a little darker in colour and thicker in consistency. Brush the thickened juice over the cake to create a glaze and allow to set.

Adjustments:
- Any combination of dried fruit can be used but ensure that it is the same quantity. Fruit that is the size of raisins or bigger will need to be cut up.

- For an enhanced citrus flavour, the finely grated zest of 1 orange can be added.

- To be suitable for coeliac sufferers, the baking powder must be gluten free.

- 2 tablespoons of marmalade, heated in a saucepan, can be used for the glaze.

- Nuts may be added if you don’t have a nut allergy.

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Carob and Date Balls

These make a healthy sweet treat that you can adjust to your taste…and they are great to hide medicines in!

• 12 large dates, pitted
• 1 tsp Carob powder (or you can use ½ tsp pure organic cocoa powder)
• 1tbsp desiccated coconut
• 2-3 tbsp finely chopped or processed almonds (or other nuts/seeds of choice)
• Juice and rind of 1 lime
• Shredded coconut to roll balls in

1. In a food processor, whizz together all of the ingredients together (except shredded coconut) until it makes a paste.

2. Roll the mixture into a ball and then roll in the shredded coconut to coat.

3. Store in fridge. Enjoy!

Adjustments:
- to add medicines to date balls, to disguise the flavour for children, add 15 doses of medicine to mixture when processing, and then make the mixture into 15 “dosed” date balls!

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Muesli Bars…gluten-free and dairy-free!

These bars freeze beautifully, pack plenty of flavour and protein and make a quick and satisfying breakfast-on-the-go or a nutritious snack.

• ¾ cup amaranth flour (from health store) (can substitute gluten-free flour)
• ¾ cup buckwheat flour (from health store)
• ½ cup quinoa (pronounced ‘keen-wa’) flakes
• ½ cup nuts (almonds, walnuts, brazil, hazelnuts), chopped
• ¼ cup sunflower seeds
• ¼ cup sesame seeds
• ¼ cup pumpkin seeds
• 1-teaspoon baking soda
• ½ teaspoon salt
• 4 very ripe bananas
• 2/3 cup soy milk
• 1-2 eggwhites
• 1/3 cup walnut oil (or even olive oil will do)
• 1 ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• ½ teaspoon ginger powder
• ¼ teaspoon ground nutmeg
• Optional: 2/3 cup raisins, dates or sultanas

1. In a food processor combine banana, soymilk, oil, egg white and vanilla.

2. Pour into the dry ingredients and stir to mix well. Stir in the raisins, dates or sultanas (if using).

3. Spread in an oiled baking pan and brush with egg yolk.

4. Bake at about 180C for 25 minutes. Cool in the pan. Cut into 12 bars.

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Energy Cake Recipe

This cake is 95% fat-free (no fat is added as this is provided by the nuts and seeds, which are an excellent source of omega 6 essential fatty acids), high in fibre.

• 100g soya flour
• 100g wholemeal spelt flour or Gluten-free flour
• 100g rolled oats
• 100g flaxseeds (linseeds)
• 50g sunflower seeds
• 50g pumpkin seeds
• 50g sesame seeds
• 50g almonds (chopped)
• 2 pieces stem ginger, finely chopped
• 225g organic  raisins
• ½ tsp nutmeg
• ½ tsp cinnamon
• ½ tsp ground ginger
• 425ml soy milk (VitaSoy or BonSoy)
• 1 tbsp honey
• 1 egg
• 1/2 cup berries or chopped ripe banana

1. Prepare oven on moderately hot : 190 ⁰C/375⁰F.

2. Put all the dry ingredients into a large mixing bowl. Add soy milk, egg, honey, fruit. Mix well and leave to soak for about 30 minutes.

3. Meanwhile, line a small loaf tin with baking paper.

4. If the mixture is too stiff, add a little more soy milk (it should have a soft dropping consistency, just too thick to pour – like a rich fruit cake).

5. Spoon the mixture into the prepared tin and bake for 1¼ hrs. Test with skewer and, if it is not cooked through, allow another 5-10minutes.

6. Turn out of the tin and cool on a wire rack. Cut into 1cm thick slices and enjoy!

Serve: 1cm slice

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Hummus Dip

This dip is high in fibre, good fats and protein. It makes a great snack at any time of day and will last for a few days in the fridge.

• 2 cups cooked chickpeas
• 1 tablespoons tahini (sesame paste)
• Juice of 1 lemon
• 1 clove garlic
• Sea salt and cracked pepper

1. Mix all ingredients in a food processor. Add enough olive oil in at end until desired consistency is achieved.

2. Serve with fresh crudités such as celery sticks, carrot sticks, raw cauliflower, capsicum and radishes

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Desserts

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Gluten-Free Waffles

This great recipe is a great substitute for regular waffles and they are actually good for you!

Serving: 4-5 – can be frozen

• 1 egg plus 1 egg white extra
• 1 teaspoon bicarbonate of soda
• 1 cup soy or oat milk
• 1/3 cup oat bran
• 2 tbsp coconut
• 1 tbspground linseed
• 2 tbsp flour (rice, buckwheat, soy)

1. Beat egg whites until soft peaks form. Mix with other ingredients to form a batter, sit for 15 minutes.

2. Cook in waffle maker or as a pancake in a non-stick frypan with a little organic butter or coconut oil.
3. Serve with choice of stewed fruit such as blueberries, apples or pears or freshly sliced strawberries or raspberries. Top with 1 tablespoon of organic natural yoghurt sprinkled with cinnamon or cardamom powder.

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Strawberries and Almond Cream

• 1 cup chopped fresh strawberries or other berries of choice (or substitute for grilled fruit)
• ½ cup ground almonds
• 1 teaspoon whey powder
• Stevia to taste (a few drops)
• Water

1. Prepare almond cream by mixing together ground almonds, whey powder, stevia and water in a blender to desired consistency

2. To serve, place chopped strawberries in a bowl and top with 1 tbsp Almond Cream

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Drinks

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Fluid Flushing Juice

If you suffer from fluid retention and bloating, this juice will help to get the fluid moving. Drink it every morning belore breakfast, and see the results for yourself!

• 3 sticks celery – leaves on
• 1 whole carrot, skin on
• ¼ fresh beetroot, skin on
• 1 large slice pineapple, fresh
• ½ fresh lemon
• 2cm piece fresh ginger

Put each of the above through the juicer, add a an extra splash of water, stir well and serve on ice or have it straight up! Drink this every morning for 2 weeks, together with a high salad and veg diet and you will notice a change in how you look and feel!