WELCOME TO SEPTEMBER MEAL PLAN!

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1 COVER PAGE

2 WELCOME TO SEPTEMBER MEAL PLAN! If you are new to Meals Made Easy, then welcome! If you've been with us since the start, then thanks for sticking around! Thank you so much for downloading this e-book. We hope, it will help you get organised, save your time, money, and effort, and take the stress out of the kitchen. Happy cooking! We LOVE feedback, good or bad, so please, send it through to and place "MME Feedback from Member" in the subject so we can easily identify it. And if you haven't already, make sure you join our Facebook Chat Group - this is where all the interaction happens! Enjoy the benefits of your weekly meal plan, #easy! 2

3 RECIPE INDEX WEEK 1: DINNERS Bean Nachos 5 BBQ Chicken Fajitas 6 Pasta Salad w/ Grilled Lamb Cutlets 7 Grilled Fish w/ Leftover Pasta Salad 8 Oven Fried Chicken (Kinda Like KFC) 9 BONUS: Chocolate Peppermint Fudge 10 WEEK 3: DINNERS Vegetable Frittata 19 Beef Stroganoff 20 Lemon Pepper Fish Tacos 21 Slow Cooked Apricot Chicken 22 Pakoras and Butter Chicken 23 BONUS: The Perfect Naan Bread 24 WEEK 2: DINNERS Sausage and Turmeric Oven Bake 12 Chicken, Corn and Risoni Soup 13 Honey Soy Chicken with Fried Rice 14 Lamb Kebab 15 Vegetarian Lasagne 16 BONUS: Vegan Peppermint Ice-Cream 17 WEEK 4: SNACKS Sweet Potato and Bacon Slice 26 Chocolate Biscuits Healthified 27 Caramel Tarts 28 Jelly Slice (All Additive Free) 29 Chicken and Cheese Meatballs 30 BONUS: Additive Free Caramel 31 NEW! SHOPPING LISTS Dinners Week One 33 Dinners Week Two 35 NEW! SHOPPING LISTS Dinners Week Three 37 Snacks Week Four 39 3

4 DINNERS, WEEK 1 Bean Nachos BBQ Chicken Fajitas Pasta Salad with Grilled Lamb Cutlets Grilled Fish with Leftover Pasta Salad Oven Fried Chicken (Kinda Like KFC) BONUS: Chocolate Peppermint Fudge 4

5 BEAN NACHOS QUICK AND EASY! DINNERS WEEK 1 DAY 1 2 min 20 min 6 TIP: Cook Bean Mix in advance and reheat on the night needed 1 brown onion, peeled and halved 1 clove garlic 1 tblsp olive oil 1 large red capsicum 2 tins kidney beans, drained and washed 1 tsp dried thyme 1 tin crushed tomatoes 1 large pinch of salt 1 large packet of corn chips grated cheese (approx. 1 1/2 cups) 1 avocado, mashed sour cream for serving 1. Add garlic and onion into mixing jug. Chop 5 secs/speed Add olive oil and cook 3 mins/100c/speed Add red capsicum (de-seeded) and chop, 5 secs/speed Add kidney beans, thyme, tomatoes and salt. Cook on 100C/speed 1/reverse for 20 mins. Place your simmering basket on top and the MC OFF. You want the steam to escape 5. While that's cooking, pre-heat oven to 180C. Line a dish with corn chips around the outside of the dish. 6. Once the bean mixture is cooked pour that into the centre of the corn chips, top with grated cheese and cook in the oven until cheese is melted. Approx 10 mins 7. Remove from oven, top with mashed avo and sour cream. Serve and enjoy! 5

6 BBQ CHICKEN FAJITAS DINNERS WEEK 1 DAY 2 5 min 15 min 6 TIP: Prepare sauce in advance and marinate chicken pieces overnight. If making own wraps, you can prepare and cook the night before or they can be frozen. Chop up all other veggies and store in an airtight container. PLAIN WRAPS RECIPE DOTERRA ESSENTIAL OILS 500g chicken breast, cut into long thin strips 1 onion, finely sliced 1 garlic clove, crushed 1 tblsp coconut oil 1/2 large red capsicum, cut into strips 1/2 large yellow capsicum, cut into strips 1 carrot, julienned SAUCE 1/2 cup BBQ sauce (additive free) 1 tsp smoked paprika 1/2 tsp cumin 1/2 tsp coriander 2 drops doterra Black Pepper Essential Oil, or a decent grinding of black peppercorns 2 drops doterra Lime Essential Oil, or juice from one lime Plain wraps 1. Mix all sauce ingredients together and add the chicken. Stir well and coat all the chicken. Set aside, in fridge, while preparing everything else 2. Add the coconut oil to a large wok (or frying pan), heat till medium/hot. Add the chicken mixture and cook for 8 mins, stirring often 3. Then add all the veggies and cook for a further 7 mins (or until chicken is cooked through) 4. While in the final stages of cooking, prepare wraps and any other dressings you like. We loved them served with sweet chilli sauce and sour cream 5. When all cooked, plate up and serve immediately 6

7 PASTA SALAD WITH GRILLED LAMB CUTLETS DINNERS WEEK 1 DAY 3 20 min 12 min 6-8 TIP: Make corn relish in advance and store in refrigerator in airtight container. Pasta salad could be made the night before. lamb cutlets as many as you need 500g spiral pasta (GF will also work well) 1 tsp coconut or olive oil 1 fresh corn cob, kernels removed 100g diced carrots 1 small red capsicum, diced and seeds removed 1 spring onion, sliced finely DRESSING 1. Cook pasta as per packet instructions, then drain and toss with the oil. Set aside to cool 2. Place corn kernels in a microwave safe dish and cover with water. Cook on high for 1 min. Drain and set aside to cool 3. Mix together the dressing ingredients till well combined 4. Now toss everything together in a large bowl 5. Grill lamb cutlets, serve with salad and enjoy! 150g corn relish 100g sour cream 100g whole egg mayonnaise 7

8 GRILLED FISH WITH LEFTOVER PASTA SALAD DINNERS WEEK 1 DAY 4 25 min 5 min as many as you like TIPS: There is no prep work needed for this meal Fish of choice - Salmon, barramundi, ling.. olive oil or coconut oil for grilling salt and pepper 1. Season your fish and heat pan with a dash of oil 2. Grill fish to personal preference 3. Serve warm with leftover pasta and a wedge of lemon lemon to serve 8

9 OVEN FRIED CHICKEN (KINDA LIKE KFC) DINNERS WEEK 1 DAY 5 10 min 30 min 8 TIP: Herb and Spice Mix could be made in advance and stored in an airtight container. If making own wraps, you can prepare and cook the night before or they can be frozen. Best made the day of. PLAIN WRAPS RECIPE 1 tsp oregano 1 tsp tarragon 1 tsp ground chilli (adjust to taste - or leave out) 1 tablespoon marjoram 1 tablespoon sage 1 tablespoon black peppercorns 1 tablespoon paprika 1 tablespoon onion flakes 3 tablespoons of dried garlic 1 tablespoon rock salt 450g plain flour. We use spelt flour, but any plain flour will work fine Chicken Breast Fillets (we used 3 chicken breasts, but you could use legs, tenderloins, wings, etc). To make the twister chicken wraps, I sliced the chicken in long, thin strips 2-4 eggs depending on how much chicken you have. The 'herb and spice' mix makes a lot. (Two eggs was enough to coat three chicken breasts) 1. Put all the herbs and spices (not the flour, chicken and eggs) into the mixing jug and blitz for 20 secs/speed 9 to create a powder 2. Pre-heat your oven to 220C. 3. Now add flour and mix 10 sec/speed 4. Tip into an airtight container and only use what you need. The rest will keep for months if airtight 4. Put as much flour mix into a bowl as you would like 5. Whisk eggs in a separate bow 6. Coat your chicken in flour, then egg, then flour. This is important, you want a nice coating. Remember - flour, egg, flour 7. Put the chicken on an oven tray covered in baking paper, or a silicone mat 8. Drizzle each piece of chicken with some olive oil. I used about 1/2 teaspoon of oil per piece of chicken. You'll need as much or as little as you like 9. Cook for as long as it takes to cook your chicken. Pieces this size took about 15 minutes. A drumstick or thigh piece would take longer. Turn once during cooking 10. Once cooked, serve and enjoy Plain wraps make your own! 9

10 CHOCOLATE PEPPERMINT FUDGE BONUS RECIPE 2 min 5 min - TIPS: You can purchase doterra Peppermint Essential Oil from our online shop: DOTERRA PEPPERMINT ESSENTIAL OIL 1 tin sweetened condensed milk 50g butter, cubed 175g milk chocolate, roughly chopped 175g white chocolate, roughly chopped 3 drops doterra Peppermint Essential Oil 1. Place white chocolate into mixing jug and blitz for 10 secs/speed 9. Set aside to use later. 2. Place milk chocolate into mixing jug and blitz for 10 secs/speed 9. Set aside in a separate bowl to use later. 3. No need to wash the jug. Add 1/2 tin condensed milk and 25g butter. Melt together for approx 2-3 mins/temp Add white chocolate and mix all together for 30 secs/temp 60/speed 2 5. Pour into a lined slice tin. Then working quickly repeat step 3 & 4 with milk chocolate and remaining ingredients (including the peppermint oil). 6. Pour this over the white chocolate and swirl together with a butter knife. 7. Place in the fridge to set for around 4 hours. 10

11 DINNERS, WEEK 2 Sausage and Turmeric Oven Bake Chicken, Corn and Risoni Soup Honey Soy Chicken with Fried Rice Lamb Kebab Vegetarian Lasagne BONUS: Vegan Peppermint Ice-Cream 11

12 SAUSAGE & TURMERIC OVEN BAKE DINNERS WEEK 2 DAY 1 10 min 90 min 6-8 TIP: Vegetables could be prepared the night before or you could bake the entire meal in advance and freeze. TURMERIC BONE BROTH POWDER 8-10 sausages 1 onion, peeled and sliced thinly 2 garlic cloves, peeled and finely chopped 4-6 potatoes, peeled and cut up 1. Place sausage and veggies into an oven safe dish. Sprinkle with bone broth powder, salt and pepper 2. Cook, uncovered, on medium/high heat (approx. 170C) for approx. one and half hours. Stir occasionally during cooking time. Serve with steamed or boiled veggies of choice. Enjoy! 2-3 carrots, peeled and cut up 1 small sweet potato, peeled and cut up 2-3 tablespoons turmeric bone broth powder pinch salt and pepper 12

13 CHICKEN, CORN, AND RISONI SOUP DINNERS WEEK 2 DAY 2 5 min 20 min 4-6 TIP: Soup could be made 2-3 days in advance and warmed through prior to serving or freeze's well. 1 garlic clove 1 tin creamed corn 1 ltr water (omit if using liquid stock) 2 heaped tblsp thermomade veggie stock. If you don't have any, use 1 ltr of store bought chicken or veggie liquid stock 2 chicken breasts, cut into large chunks 170g risoni 1. Place onion and garlic into mixing jug and blitz 3 sec/speed 7. Cook for 3 mins/100c/speed 2 2. Add all other ingredients, except risoni and cook 15 mins/hottest temp/reverse speed 1. MC OFF, place your basket over hole in lid to avoid splatter 3. Now add risoni and cook for a further 5 mins/100c/reverse sp 2. This will shred your chicken apart while cooking. (MC off) 4. If your chicken is not shredded enough, slowly increase your speed up to 4, on reverse, for approx 10 secs. With your MC in place, otherwise it will spill everywhere 5. This chicken soup will thicken if left overnight, just add more water to thin it back when ready to serve cracked black pepper to taste 13

14 HONEY SOY CHICKEN WITH FRIED RICE DINNERS WEEK 2 DAY 3 5 min 30 min 4 TIP: Soy marinade can be made in advance and stored in an airtight container. Prepare and marinated chicken overnight. Fried rice could be made 2-3 days in advance and stored in refrigerator in an airtight container 2 chicken breast, cut into strips or bits 400g white rice - basmati or jasmine 1 ltr water as many diced veggies as will fit in your top steaming tray SOY MARINADE 1 garlic clove 1 tsp thermomade veggie stock (optional) 20g tomato sauce 50g soy sauce 30g honey 2 tblsp water 1. Chop garlic in your mixing jug, 3 secs/speed 5 2. Add all other sauce ingredients and mix 5 secs/speed 5 3. Line your bottom steaming tray with damp baking paper and put chicken on top. Add sauce from your mixing jug and coat chicken. 4. Without washing jug fill with 1L of water and insert basket. Add rice into the basket 5. Place lid on top, add bottom steaming tray into place 6. Place all veggies on your top steaming tray and put this into place, including placing the lid on top - you now have all compartments together. Rice in basket (inside the jug), chicken & sauce in bottom steaming tray and veggies in top steaming tray. 7. If using white rice - cook on steaming temp (the hottest your machine will go) for 15 mins/speed 2. When rice is cooked place into your thermoserver to keep warm 8. Once you remove the rice you can also remove the baking paper from under the chicken, just let the contents drain into your mixing jug, then continue to cook for the last 15mins/steaming temp/speed 2 9. After 30 minutes check that everything is cooked. If not simply keep going. If it is eat and enjoy! 10. *If using brown rice - cook on steaming temp for 30 mins/speed 2. After 15 mins remove the baking paper and let the contents drain into your jug, it will simply flavour the rice 14

15 LAMB KEBAB DINNERS WEEK 2 DAY 4 20 min 10 min 6 TIP: Prepare all vegetables the night before and store in refrigerator in an airtight container. Sauce can be made 2-3 days in advance and stored in an airtight container in refrigerator EASY BBQ SAUCE RECIPE 2 garlic cloves 1 large sprig of rosemary (leaves only) 1 tblsp worcestershire sauce 60g BBQ sauce 1 tblsp olive oil 800g lamb steaks (or diced lamb) 1. Chop up all vegetables and steak into large chunks, then set aside. 2. Add garlic and rosemary to your mixing jug. Blitz for 3 secs/speed 7 3. Scrape down the sides and add both sauces, olive oil, plus your diced lamb. Mix on reverse, for 10 secs/speed Thread vegetables and lamb onto skewers and grill on the BBQ until cooked. 5. Serve with salad, grilled corn and tzatziki sauce 6. Enjoy and celebrate! vegetables of choice (we used capsicum, red onion, squash and zucchini.) 10 x large kebab sticks 15

16 VEGETARIAN LASAGNE DINNERS WEEK 2 DAY 5 30 min 20 min 6-8 TIP: Can be prepared in advance the night before and stored in refrigerator or frozen and then defrosted and cooked as per recipe prior to eating. WHITE SAUCE RECIPE 1 quantity of white sauce. I used full fat organic milk & spelt flour but you could use what you like 11 fresh lasagne sheets 2 tins of tomatoes 2-3 garlic cloves 1 tablespoon of mixed herbs 1 large onion or 2 small onions Diced vegetables. Enough to fill about 3/4 of the mixing jug. Use whatever you have such as carrots, beans, peas, corn, mushrooms, capsicum, pumpkin, zucchini, spinach 80g cheddar cheese - grated 1. Cook white sauce and set aside. Rinse out your mixing jug but don't be too fussy. 2. Chop garlic and onion on 3 sec/speed 7. Add these to the diced vegetables. Pour the vegetables into the large steaming tray, fill the mixing jug to the 1 litre line with water and cook on mins/highest temp/speed 2. You want the vegetables to still have a bit of crunch as they still need to cook in the oven, but you don't want them still raw. 3. Once the vegetables are cooked to your liking, tip them into a bowl and mix in tin tomatoes and mixed herbs. 4. Now layer your lasagne in a large lasagne dish - I like to start with a layer of vegetables, then lasagna sheet, then white sauce and repeat until all the way to the top of your dish. I like to finish with a layer of vegetables. Top with cheese and cook in oven on 180 degrees for 20 mins or until the lasagne sheets are cooked through and the cheese is golden brown. 5. Serve on its own, or with a garden or potato salad, or chips or coleslaw - the options are endless. 16

17 VEGAN PEPPERMINT ICE-CREAM BONUS RECIPE 10 min g soaked cashew nuts. Soak nuts for 3 hours max 270ml canned coconut milk 100g liquid sweetener. Maple syrup or Agave works well 1. Add all ingredients to your thermie and blitz on speed 7 till nice and smooth. Approx 1 min 2. Pour into a freezable container and freeze until set. Approx 3-4 hours. 50g liquid coconut oil 17

18 DINNERS, WEEK 3 Vegetable Frittata Beef Stroganoff Lemon Pepper Fish Tacos Slow Cooked Apricot Chicken Pakoras and Butter Chicken BONUS: The Perfect Naan Bread 18

19 VEGETABLE FRITTATA DINNERS WEEK 3 DAY 1 10 min 30 min 6 2 tblsp butter 4-5 medium size potatoes - peeled and sliced thinly 4 rashes bacon diced 4 broccoli stalks - diced finely 2 carrots grated Big hand of baby spinach - thinly sliced Approx. 3/4 cup grated cheese 10 eggs - whisked in separate bowl Handful of fresh parsley - chopped well Salt and pepper to taste 1. Prepare all your ingredients 2. Brush butter onto the base of your frying pan 3. Lay sliced potatoes on the bottom of your pan 4. Then sprinkle over broccoli, carrot, baby spinach, cheese and bacon 5. Cook this over medium heat on the stove top for 10 mins. 6. Pour over your egg mixture and let this cook for a further 10 to 15 minutes, or until you can see it's half cooked. 7. Wrap foil around your handle and cook the top of your frittata under the grill until done. Use medium heat as you don't want it to burn. 8. Serve on it's own or with a salad 19

20 BEEF STROGANOFF DINNERS WEEK 3 DAY 2 5 min 6-8 hours 4 TIPS: Dice all ingredients night before, place in slow cooker the day of cooking and freeze until required. HEARTY ORIGINAL BONE BROTH POWDER 600g diced beef 1 brown onion - diced 2 cups sliced mushrooms 1 tblsp paprika 1 tblsp worcestershire sauce 1 tblsp seeded mustard 1 heaped tblsp original flavour beef bone broth powder. If you don't have any, use Thermomade stock 1 tblsp corn flour 1/4 cup water 1 tub sour cream 1. Add everything except sour cream and cook on low for 6-8 hours 2. An hour before you're due to serve, mix through the sour cream and continue to cook. 3. Serve with mashed potato and steamed veggies, or boiled pasta, or cooked rice. 20

21 LEMON PEPPER FISH TACOS DINNERS WEEK 3 DAY 3 15 min 15 min 4-6 TIP: Corn Salsa can be prepared in advance and stored in an airtight container for 2-3 days. CORN SALSA RECIPE white firm fish of your choice, as many as you like 1-2 egg, whisked with a dash of milk or water 1 tsp black peppercorns 2 tsp lemon zest 2 tsp sea salt 1/4 tsp garlic powder 1/2 cup plain flour taco shells lettuce corn salsa - make your own! coconut oil (or oil of choice to fry fish) 1. Place peppercorns, lemon zest, garlic powder and salt into mixing jug and blitz 10 sec/speed 9. Scrap down the sides and add breadcrumbs. Mix again reverse 2 sec/speed 7. Set aside into a clean bowl 2. Slice your fish in small, thin strips. Then coat in order - flour, egg then breadcrumbs mix. Repeat till all fish is coated 3. Heat oil in a pan. Fry off fish till cooked and golden on both sides 4. Heat taco shells as per packet instructions 5. Once all cooked, assemble your taco and enjoy! NOTE: this is a rough guide of ingredients, as quantities will vary depending on how many you need to feed 21

22 SLOW COOKED APRICOT CHICKEN DINNERS WEEK 3 DAY 4 10 min 6-8 hours 4 TIP: Sauce can be made the night before and added to chicken in slow cooker the day of cooking 4 chicken breasts or 8 chicken legs (could use thighs, too) 1 onion, peeled and quartered 30g butter 825g tin of apricots 1. Chop onion for 3 secs/speed 5. Add butter and cook 3 mins/100/speed 2 2. Add apricots including juice, chop for 10 secs/speed 6 3. Add everything else and mix for 5 secs/speed 4 4. Add chicken to your slow cooker, pour over sauce and cook on low for 6-8 hours 5. Serve with mashed potato and boiled veg 2 tsp garlic powder 1 tsp paprika 1 tsp salt 1 tsp onion powder 1/2 tsp curry powder 1 tsp dried thyme 3 tblsp corn flour 22

23 PAKORAS AND BUTTER CHICKEN DINNERS WEEK 3 DAY 5 20 min 35 min 4-6 TIP: Butter Chicken can be prepared in advance the night before and stored in refrigerator or frozen and then defrosted and warmed through prior to eating. NAAN BREAD RECIPE PAKORAS 2 small sweet potatoes - grated 1 brown onion - peeled, cut in half and then sliced 1 cup plain flour 2 eggs 2 tsp cumin powder 2 tsp coriander powder 1/2 tsp turmeric powder 1/2 tsp salt Approx 4 tblsp Ghee (or butter) Approx 4 tblsp Olive oil BUTTER CHICKEN 1 onion 2 cloves garlic 1 tsp minced ginger 50g butter (can use coconut oil) 1 x 400g tin tomatoes or 6 small fresh tomatoes 3 tblsp cornflour 4 chicken breast, diced into bite size bits 100g natural yoghurt (can use coconut) 130g cream (can use coconut cream 4 tsp brown sugar (or rapadura sugar) SPICES 1 tsp chilli powder (or to taste) 1 tsp ground turmeric 2 tsp garam marsala 2 tsp ground coriander 2 tsp ground cumin powder : PAKORAS 1. Mix all ingredients in a bowl well. If its too dry add a touch of milk. 2. Heat 1-2 tblsp of each Ghee (or butter) and olive oil in a frying pan. Once hot, drop in a dollop of Pakora mixture. Cook on both sides until done. 3. Drain on paper towel before serving : BUTTER CHICKEN 1. Place onion, garlic and ginger into mixing jug and mix 3 sec/speed 7. Scrape down sides, add butter and cook 2 mins/100c/speed 2 2. Add spices and cook for a further 2 mins/steaming temp/speed 2 (hottest temp your machine will go) 3. Add tomatoes and cornflour and puree for 10 secs/speed 7 4. Insert butterfly. Add chicken and cook 15 mins/100c/reverse, speed 1 (leave the MC off). 5. Add cream, yoghurt and sugar and cook 2 mins/100c/reverse, speed Serve with cooked rice and naan bread. You can freeze any leftovers (even the sauce). Enjoy 23

24 THE PERFECT NAAN BREAD BONUS RECIPE 45 min 2 min 6 TIP: Naan Bread is the perfect accompaniment to Pakoras and Butter Chicken (see page 23) or basically any curry dish! 350g milk of choice (cows, rice, almond all work fine) 2 tsp yeast 550g bakers flour 1 tsp salt chopped spinach (optional) 2 cloves garlic melted butter or olive oil (about 2 tblsp) 1. Place yeast and milk into your mixing jug and mix 5 mins/37c/speed 2 (because milk is cold from the fridge it takes this long) 2. Add flour and salt and knead for 5 mins 3. Turn dough out into a lightly floured bowl, cover with a clean tea towel and leave to rise in a warm spot for approx 1-2 hours or until doubled in size 4. Break dough into evenly sized bits and roll into balls 5. Leave to rise again for a further 30 mins under a tea towel. Now is the time to pre heat your oven & pizza stones (or oven trays) to 260 C 6. Once your dough has risen again now its time to roll flat your Naans. If making Saag Naan add spinich (see photos) and roll out into thin oval shapes (see photo). Make sure your dough is thin 7. Working quickly roll another one and then with a cooking brush, brush the dough with olive oil. Quickly put them oiled side down on your pizza stone and close the oven door 8. Bake in oven for 3-4 mins. The Naan will puff up, and get air pockets. They are done once they get little golden brown spots 9. Remove Naan from oven and brush with some melted butter and garlic (or olive oil and garlic) while still really hot. Put under tea towel while hot and repeat until all are cooked. 24

25 SNACKS, WEEK 4 Sweet Potato and Bacon Slice Chocolate Biscuits Healthified Caramel Tarts Jelly Slice (All Additive Free) Chicken and Cheese Meatballs BONUS: Additive Free Caramel 25

26 SWEET POTATO AND BACON SLICE SNACKS WEEK 4 DAY 1 15 min 45 min 6-10 TIP: There is no prep work needed for this meal, just cook on the day and enjoy 200g cheese 1 small sweet potato, approx 250g 1 carrot, approx 100g 1 zucchini, approx 200g 200g bacon diced 4 eggs 150g self raising flour salt and pepper 1 tblsp thermo made veggie stock 1. Pre-heat oven to 170C. Grease and flour a large oven proof dish (like a large rectangle casserole dish) 2. Start by prepping the cheese and veggies - cut cheese into cubes, peel the sweet potato and carrot and cut into chunks. Cut the zucchini into 2cm bits 3. You will need a large mixing bowl as this recipe makes too much for your thermie to handle. Tip out each ingredient into the larger bowl as you blitz it 4. Blitz cheese for 3 secs/speed 7 - tip out into bowl 5. Blitz sweet potato for 2-3 secs/speed 6 - tip out into bowl 6. Blitz carrot and zucchini for 2-3 secs/speed 6 - tip out into bowl 7. Add all other ingredients and mix well using a fork 8. Pour into prepared dish and spread out. Bake for approx 45 mins, till nice and golden on the top 9. We love this served with a side salad and baked potatoes, or some homemade chips 26

27 CHOCOLATE BISCUITS HEALTHIFIED SNACKS WEEK 4 DAY 2 5 min 12 min 70 approx. TIP: No prep required. Store in an airtight container for up to a week. 100g rapadura sugar 100g almond meal 250g butter 1 tsp vanilla bean paste 2 large eggs 350g plain spelt flour 2 tsp baking powder 200g dark choc chips 2 tblsp cacao powder 1. Preheat oven to 180C and line two baking trays with baking paper or silicone mats 2. Place all ingredients into mixing jug and mix on speed 4, reverse for 10 secs. Scrape down sides and repeat. 3. Roll dough into balls and bake in oven for about 12mins or until lightly golden. 4. Let them cool on a wire rack and ENJOY! 27

28 CARAMEL TARTS SNACKS WEEK 4 DAY 3 15 min 15 min 36 TIP: Prepare pastry a day in advance, store in refrigerator or make up the pastry cases over the weekend and freeze until needed. Add filling the day of. Make caramel in advance (see page 31 of this book) and store in an airtight container in refrigerator for up to two months. SWEET VANILLA PASTRY RECIPE 1 x batch Sweet Vanilla Pastry 1 x batch Additive Free Caramel (see page 31) 1 x banana, finely sliced whipped cream 1. Pre heat oven to 180C. You will also need patty cake trays (no need to grease these) 2. Roll out dough to around 5mm thick. Cut into circles and place in patty cake trays 3. Blind bake for 15 mins till nice and golden 4. Allow to cool in trays before moving onto next step 5. Fill each case with caramel, a slice of banana and top with whipped cream 6. These will store for 2-3 days in the fridge, but the pastry will soften over time, they are best assembled the day of serving 28

29 JELLY SLICE - ALL ADDITIVE FREE SNACKS WEEK 4 DAY 4 20 min 1 hour 40 min 16 TIP: This is best made the day needed, store in an airtight container for up to a week. HOMEMADE JELLIES KIT ROAR CORDIAL + GELATIN JELLY 1/4 cup cold water 1 1/2 scoops of Nutra Organics Gelatine 1 1/2 cups boiling hot water 1/4 cup Roar Cordial BASE 250g packet milk arrowroot biscuits 180g butter MIDDLE 1 x 395g tin condensed milk 3 tsp gelatin 1/2 cup boiling hot water 1 tblsp lemon juice PREP + JELLY Grease and line a 20cm x 10cm slice tin, allowing the paper to hang over the edges by at least 2cm). Now make the jelly - mix the cold water and gelatine in a bowl and let it sit for 3 minutes. Mix in boiling hot water and Roar Cordial and stir well. Leave on the kitchen bench so that it does not set, but starts to cool down. BASE 1. Blitz biscuits for 10 secs/speed 6 - tip out and set aside. No need to wash your jug 2. Melt butter for 1 mins/temp 50/speed 2. Scrape down sides and repeat if needed. You want it fully melted 3. Add biscuits back in and mix well, secs/reverse speed 3 4. Press into a slice tin and place in fridge while you make the middle. Wash out your jug ready for the next step. MIDDLE 1. Pour condensed milk into thermo jug 2. In a small bowl, combine gelatin and boiling hot water and mix well, making sure all the gelatin dissolves. Add lemon juice and mix again 3. Turn your machine onto speed 2 and slowly pour the gelatin mix into the condensed milk, ensuring it is all mixed in. Approx 30 secs 4. Pour this mix over the biscuit base and place back in fridge for at least an hour or till set JELLY TOP When middle is set, pour over room temp jelly and place back in fridge till all set, approx another hour or two 29

30 CHICKEN AND CHEESE MEATBALLS SNACKS WEEK 4 DAY 5 5 min 15 min Lots TIP: These can be made in advance and frozen until needed 500g chicken mince 1 small onion 100g carrots, roughly chopped 100g zucchini, roughly chopped 50g red capsicum 60g parmesan cheese 60g tasty cheese 1 tsp mixed herbs 1 tsp cayenne pepper, optional 1 egg 2-3 large handfuls breadcrumbs 1-2 tblsp coconut oil for frying (can use olive oil, ghee or butter if you prefer) 1. Blitz onion, carrot, zucchini and capsicum for 3 secs/speed 6 - tip out into a bowl. No need to wash the jug 2. Blitz parmesan and tasty cheese for 3 secs/speed Add veggies back in, along with herbs, egg and breadcrumbs. Mix 3 secs/reverse speed 4 4. Add chicken mince and mix 15 secs/reverse speed 4. If your mixture is a bit wet, add more breadcrumbs and mix through 5. Add the coconut oil to a large frying pan and bring to a medium heat. Place small balls of mixture into the pan. Cook till golden on all sides (ensure they are cooked through). Once cooked, set aside on a plate (covered with foil to keep warm) and repeat till all the mixture has been cooked. Serve immediately 30

31 ADDITIVE FREE CARAMEL BONUS RECIPE 2 min 1 hour 40 min Lots 1 x 395g tin condensed milk, sealed 1. Peel the label off the tin and place in a large pot of cold water, bring to the boil then reduce heat to a simmer for two hours (ensure that the tin is covered with water the entire time) 2. Tip out water and allow tin to cool down before opening. Once cool, open tin and store caramel in an airtight container in the fridge for up to two months 31

32 SHOPPING LISTS Dinners Week One Dinners Week Two Dinners Week Three Snacks Week Four 32

33 SHOPPING LIST DINNERS WEEK ONE SEPTEMBER BEAN NACHOS 1 brown onion 1 clove garlic 1 tblsp olive oil 1 large red capsicum 2 tins kidney beans 1 tsp dried thyme 1 tin crushed tomatoes 1 large pinch of salt 1 large packet of corn chips grated cheese (approx. 1 1/2 cups) 1 avocado, mashed sour cream for serving PASTA SALAD WITH GRILLED LAMB CUTLETS lamb cutlets as many as you need 500g spiral pasta (GF will also work well) 1 tsp coconut or olive oil 1 fresh corn cob 100g diced carrots 1 small red capsicum 1 spring onion DRESSING 150g corn relish 100g sour cream 100g whole egg mayonnaise BBQ CHICKEN FAJITAS 500g chicken breast 1 onion 1 garlic clove 1 tblsp coconut oil 1/2 large red capsicum 1/2 large yellow capsicum 1 carrot SAUCE 1/2 cup BBQ sauce (additive free) 1 tsp smoked paprika 1/2 tsp cumin 1/2 tsp coriander 2 drops doterra Black Pepper Essential Oil, or a decent grinding of black peppercorns 2 drops doterra Lime Essential Oil, or juice from one lime Plain wraps GRILLED FISH W/LEFTOVER PASTA SALAD - Fish of choice - Salmon, barramundi, ling.. olive oil or coconut oil for grilling salt and pepper lemon to serve 33

34 SHOPPING LIST DINNERS WEEK ONE SEPTEMBER OVEN FRIED CHICKEN (KINDA LIKE KFC) 1 tsp oregano 1 tsp tarragon 1 tsp ground chilli (adjust to taste - or leave out) 1 tablespoon marjoram 1 tablespoon sage 1 tablespoon black peppercorns 1 tablespoon paprika 1 tablespoon onion flakes 3 tablespoons of dried garlic 1 tablespoon rock salt 450g plain flour. We use spelt flour, but any plain flour will work fine Chicken Breast Fillets as many as you need 2-4 eggs depending on amount of chicken you have. Plain wraps BONUS: CHOCOLATE PEPPERMINT FUDGE 1 tin sweetened condensed milk 50g butter, cubed 175g milk chocolate 175g white chocolate 3 drops doterra Peppermint Essential Oil 34

35 SHOPPING LIST DINNERS WEEK TWO SEPTEMBER SAUSAGE & TURMERIC OVEN BAKE CHICKEN, CORN, AND RISONI SOUP 8-10 sausages 1 onion 2 garlic cloves 4-6 potatoes 2-3 carrots 1 small sweet potato 2-3 tablespoons turmeric bone broth powder salt and pepper ½ brown onion 1 garlic clove 1 tin creamed corn 2 heaped tblsp thermomade veggie stock or 1 ltr of store bought chicken or veggie liquid stock 2 chicken breasts 170g risoni cracked black pepper to taste HONEY SOY CHICKEN WITH FRIED RICE 2 chicken breast 400g white rice - basmati or jasmine diced veggies to fill top steaming tray SOY MARINADE 1 garlic clove 1 tsp thermomade veggie stock (optional) 20g tomato sauce 50g soy sauce 30g honey LAMB KEBAB 2 garlic cloves 1 large sprig of rosemary (leaves only) 1 tblsp worcestershire sauce 60g BBQ sauce 1 tblsp olive oil 800g lamb steaks (or diced lamb) vegetables of choice (we used capsicum, red onion, squash and zucchini.) 10 x large kebab sticks 35

36 SHOPPING LIST DINNERS WEEK TWO SEPTEMBER VEGETARIAN LASAGNE BONUS: VEGAN PEPPERMINT ICE-CREAM 1 quantity of white sauce. I used full fat organic milk & spelt flour but you could use what you like 11 fresh lasagne sheets 2 tins of tomatoes 2-3 garlic cloves 1 tablespoon of mixed herbs 1 large onion or 2 small onions Diced vegetables of choice to fill about 3/4 of the mixing jug. 80g cheddar cheese - grated 300g soaked cashew nuts. Soak nuts for 3 hours max 270ml canned coconut milk 100g liquid sweetener. Maple syrup or Agave works well 50g liquid coconut oil 36

37 SHOPPING LIST DINNERS WEEK THREE SEPTEMBER VEGETABLE FRITTATA 2 tblsp butter 4-5 medium size potatoes 4 rashes bacon 4 broccoli stalks 2 carrots Big hand of baby spinach Approx. 3/4 cup grated cheese 10 eggs Handful of fresh parsley Salt and pepper to taste BEEF STROGANOFF 600g diced beef 1 brown onion 2 cups mushrooms 1 tblsp paprika 1 tblsp worcestershire sauce 1 tblsp seeded mustard 1 heaped tblsp original flavour beef bone broth powder or Thermomade stock 1 tblsp corn flour 1 tub sour cream LEMON PEPPER FISH TACOS SLOW COOKED APRICOT CHICKEN white firm fish of your choice, as many as you like 1-2 egg 1 tsp black peppercorns 2 tsp lemon zest 2 tsp sea salt 1/4 tsp garlic powder 1/2 cup plain flour taco shells lettuce corn salsa coconut oil (or oil of choice to fry fish) NOTE: this is a rough guide of ingredients, as quantities will vary depending on how many you need to feed 4 chicken breasts or 8 chicken legs (could use thighs, too) 1 onion 30g butter 825g tin of apricots 2 tsp garlic powder 1 tsp paprika 1 tsp salt 1 tsp onion powder 1/2 tsp curry powder 1 tsp dried thyme 3 tblsp corn flour 37

38 SHOPPING LIST DINNERS WEEK THREE SEPTEMBER PAKORAS AND BUTTER CHICKEN PAKORAS 2 small sweet potatoes 1 brown onion 1 cup plain flour (I use besan but any plain flour will work) 2 eggs 2 tsp cumin powder 2 tsp coriander powder 1/2 tsp turmeric powder 1/2 tsp salt Approx 4 tblsp Ghee (or butter) Approx 4 tblsp Olive oil BONUS: THE PERFECT NAAN BREAD 350g milk of choice (cows, rice, almond all work fine) 2 tsp yeast 550g bakers flour 1 tsp salt chopped spinach (optional) 2 cloves garlic melted butter or olive oil (about 2 tblsp) BUTTER CHICKEN 1 onion 2 cloves garlic 1 tsp minced ginger 50g butter (can use coconut oil) 1 x 400g tin tomatoes or 6 small fresh tomatoes 3 tblsp cornflour 4 chicken breast 100g natural yoghurt (can use coconut) 130g cream (can use coconut cream 4 tsp brown sugar (or rapadura sugar) SPICES 1 tsp chilli powder (or to taste) 1 tsp ground turmeric 2 tsp garam marsala 2 tsp ground coriander 2 tsp ground cumin powder 38

39 SHOPPING LIST DINNERS WEEK FOUR SEPTEMBER SWEET POTATO AND BACON SLICE 200g cheese 1 small sweet potato, approx. 250g 1 carrot, approx. 100g 1 zucchini, approx. 200g 200g bacon 4 eggs 150g self raising flour salt and pepper 1 tblsp thermo made veggie stock CHOCOLATE BISCUITS HEALTHIFIED 100g rapadura sugar 100g almond meal 250g butter 1 tsp vanilla bean paste 2 large eggs 350g plain spelt flour 2 tsp baking powder 200g dark choc chips 2 tblsp cacao powder CARAMEL TARTS 1 x batch Sweet Vanilla Pastry 1 x batch Additive Free Caramel 1 x banana, finely sliced whipped cream JELLY SLICE JELLY 1 1/2 scoops of Nutra Organics Gelatine 1/4 cup Roar Cordial BASE 250g packet milk arrowroot biscuits 180g butter MIDDLE 1 x 395g tin condensed milk 3 tsp gelatin 1 tblsp lemon juice 39

40 SHOPPING LIST DIINNERS WEEK FOUR SEPTEMBER CHICKEN AND CHEESE MEATBALLS 500g chicken mince 1 small onion 100g carrots 100g zucchini 50g red capsicum 60g parmesan cheese 60g tasty cheese 1 tsp mixed herbs 1 tsp cayenne pepper 1 egg 2-3 large handfuls breadcrumbs 1-2 tblsp coconut oil for frying (can use olive oil, ghee or butter if you prefer) BONUS: ADDITIVE FREE CARAMEL 1 x 395g tin condensed milk 40

41 THANK YOU! WOULD YOU LIKE MORE ADDITIVE FREE TIPS, RECIPES, AND INSIGHTS? Thank you so much for being a member of our Meals Made Easy program! We hope you like these recipes as much as we do! They are all super easy, tasty, and budget-friendly - which should save you time and effort on a busy day. If you want to learn more about feeding your family healthy food and improving your health, you re welcome to join Additive Free Made Easy. This is a fantastic four week online course designed to teach you all about chemicals in your food and help you switch to a healthier lifestyle. Next round starts in October! During this course you will: Expand your knowledge of harmful additives and preservatives Learn to make the right choices next time you are food shopping Watch videos from food and wellness experts Join a like-minded community in our private Facebook Group Change the way you look at food. Easy! VIEW COURSE DETAILS AND REGISTER HERE >> 41