1 TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY
2 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 nonkitchen 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
3 Frittata Breakfast Loaf (Adapted from various recipes) 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 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.
4 Fluffy, Thick Sweet Potato Pancakes (Taken from Paleohacks.com) 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 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.
5 Sweet Potato Bacon and Eggs (Adapted from various recipes) 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 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!
6 Carrot Banana Muffins (From: The Complete Idiot s Guide to Eating Paleo) 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 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.
7 Chewy Chips (Taken from CrossFit Kitchen Kids) 1 apple 1 lemon Cinnamon 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.
8 Easy Chicken Meatballs 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 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 minutes Serve
9 Curried Cream of Broccoli Soup (Taken from NomNom Paleo) 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 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.
10 Spicy Tuna Cakes (Taken from Nom Nom Paleo) 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) 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 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.
11 Strawberry Spinach Salad (Adapted from various recipes) 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 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 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.
12 Easy Coconut Curry (Adapted from Easy Coconut Curry on Detoxinista) 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 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.
13 Pete s Goulash (An original) 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.
14 Sweet Potato Shepard s Pie (Adapted from greenwithlove.com) 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 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 minutes or until the potatoes turn brown. Let the dish cool a bit before serving
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