February is already here, and so are a whole bunch of healthy recipes for you and your family to enjoy!

Transcription

1 COVER PAGE

2 WELCOME TO FEBRUARY MEAL PLAN! February is already here, and so are a whole bunch of healthy recipes for you and your family to enjoy! Please continue letting us know what you think about the program, we are convinced that the best way to improve this family is listening to all of you. So, thank you! Don't forget! As you continue on with (or upgrade to) the yearly membership from 1 Dec 2017 to 28 Feb If you haven't upgraded, now it's the last chance to do so and go into the draw to win a Thermomix! These are worth $2089. And it can be yours! CHECK OUT THE PRIZE DRAW DETAILS HERE >> 2

3 RECIPE INDEX WEEK 1: Cajun Prawn Wraps 5 Traditional Quiche Lorraine 6 Couscous Salad with Shredded Chicken 7 Cheats Pesto Chicken 8 Fish Burger 9 BONUS: Crunchy Garlic Potatoes 10 WEEK 3: Beef Ragu 21 Beef Meatballs with Lots of Veggies 22 Gluten Free Crunchy Crumbed Fish and Chips 24 Veggie Fueled Pasta 25 Chorizo, Spinach & Cherry Tomato Omelette 26 BONUS: Apple & Raspberry Crumble 27 WEEK 2: Spicy Chorizo Pasta 12 Chow Mein 13 Vegetarian Lasagne with GF & DF Options 15 Mini Asian Chicken Burgers 17 Rice Paper Rolls 18 BONUS: Strawberry Swirl Ice Cream (Egg Free) 19 WEEK 4: SNACKS Nan s Zucchini Slice 29 Vegetable Pasties 30 Veggie Smuggled Scrolls 32 Choc Chip Cookies 34 Slow Cooked Baked Beans 35 BONUS: Pine Orange Slush 36 SHOPPING LISTS Dinners Week One 38 Dinners Week Two 40 SHOPPING LISTS Dinners Week Three 42 Snacks Week Four 44 3

4 , WEEK 1 Cajun Prawn Wraps Traditional Quiche Lorraine - Easy Couscous Salad With Shredded Chicken Cheats Pesto Chicken Fish Burger Super Easy BONUS: Crunchy Garlic Potatoes 4

5 CAJUN PRAWN WRAPS WEEK 1 DAY 1 10 min 5 min Lots Wraps are something both our families enjoy, they are perfect for a crowd, they are great for those a little bit fussier (as they can choose their own toppings) and they are generally, pretty healthy. Peeled green prawns (as many as required to feed your family) Salad fillings of choice (coleslaw, lettuce, grated carrots etc) Dressing of choice (garlic aioli, seafood dressing etc) Wraps (as many as required to feed your family) Drizzle of olive oil Cajun spice mix METHOD 1. Have everything ready to go before cooking the prawns, as these literally only take a minute each side 2. Sprinkle the prawns with the seasoning to coat them well. Once ready to cook the prawns, heat oil in a pan till medium-hot and cook till they change colour 3. Serve immediately 5

6 TRADITIONAL QUICHE LORRAINE WEEK 1 DAY 2 10 min 50 min 6 We served it with a side salad or some grilled asparagus, cherry tomatoes and sweet potato chips. The mixture will be quite runny but it will cook up nicely. We also liked to use nitrate free bacon and a good quality cream. SHORT CRUST PASTRY RECIPE 1 x batch of short crust pastry 170g block cheese 170g diced bacon 1 small onion, peeled and quartered 300g pure cream 5 eggs Butter, for greasing dish TRADITIONAL COOKING METHOD 1. Preheat oven to 170C and grease your quiche dish with a small amount of butter 2. Make pastry (if not using store bought) and place in fridge to set, whilst making the filling 3. Grate cheese and set aside ina mixing bowl 4. Finely slice the onion. Then saute in a small frying pan till nice and clear, ormicrowave for approx 45 secs. Add to mixing bowl 5. Add all other ingredients and mix till well combined 6. Line your quiche dish with the shortcrust pastry, then gently pour in the filling (no need to blind bake) 7. Bake in oven for approx minutes THERMAL APPLIANCE METHOD 1. Preheat oven to 170C and grease your quiche dish with a small amount of butter 2. Make pastry (if not using store bought) and place in fridge to set, whilst making the filling 3. Add cheese to a clean mixing jug and chop for 15 sec/speed 7. Set aside inasmall bowl 4. Don't worry about washing your jug. Add onion and chop for 5 secs/speed 5. Cook onion for 1 min/100c/speed 2 5. Add all other ingredients and mix for 15 secs/reverse, speed 3 6. Line your quiche dish with the shortcrust pastry then gently pour in the filling (there is no need to blind bake) 7. Bake in oven for approx minutes 6

7 COUSCOUS SALAD WITH SHREDDED CHICKEN WEEK 1 DAY 3 10 min 17 min There are many versions of this salad you could make. Add in a range of different ingredients to suit your taste buds, for example, swap the cashews for slivered almonds. Or add in some sun dried tomatoes, olives or sultanas (just make sure they are preservative free, as we don t need to be eating unwanted chemicals). 1 cup couscous 1 cup boiling hot water 1/2 large red capsicum 1/2 large green capsicum 2 carrots, diced 250g pumpkin, diced 80g corn kernels 100g craisins (dried cranberries) 1 skinless chicken breast 1/2 cup cashews Juice of 1/2 1 lemon THERMAL APPLIANCE METHOD 1. In a heatproof bowl mix couscous and boiling water, stir well, and fluff up. Allow to cool, then add to servingbowl 2. Cut chicken breast into large chunks and put in bottom steaming tray. Add diced pumpkin. Fill mixing jug with 1L of water, and cook for 17 mins/steaming temp/speed 3(or until cooked) 3. Dice carrots and capsicum and place in large serving bowl. Add corn kernels, craisins and any other ingredients you wish to use (feta cheese, sundried tomatoes, baby spinach leave and olives work well) 4. Remove pumpkin and allowto cool, then add to the salad 5. Shred the chicken apart by placing into the empty mixing jug and shred for 2-4 secs/reverse speed 4. Set aside to cool, then add to the rest of the salad 6. Gently toss it all together. Add cashews and lemon juice just prior to serving (french onion dressing, balsamic vinegar and olive oil are all nice as well TRADITIONAL COOKING METHOD 1. In a heatproof bowl mix couscous and boiling water, stir well, and fluff up. Allow to cool then add to the serving bowl 2. Dice the capsicum and carrots and add to a large bowl, add in the corn and craisins (and anything else you might like to add in, (feta cheese, sundried tomatoes and olives work well) 3. In a steamer pot, cook the chicken and pumpkin till done 4. Remove the pumpkin and allow to cool, then add to the serving bowl 5. Shred the chicken apart with two forks. Allow to cool, then add to the serving bowl 6. Gently toss it all together. Add cashews and lemon juice just prior to serving (french onion dressing, balsamicvinegar and olive oilare all nice as well 7

8 CHEATS PESTO CHICKEN WEEK 1 DAY 4 5 min 20 min 4-6 I do prefer to make this recipe in a frying pan, it cooks off nicer and let s be honest, our Thermomix s are great, but they can t do everything (did I just say that??). You need to reduce the sauce and thicken it, and a Thermi just can t do that. To make this recipe gluten free, simply use gluten free pasta like I did. I also used the Jamie Oliver brand of pesto, but always read the ingredients as they do change. 1/4 cup of basil & cashew pesto - store bought is fine, otherwise you can make your own 2-3 chicken breasts or 4-6 chicken thighs 3 spring onions finely sliced 1 packet cherry tomatoes 1/2 cup white wine 1/2 cup cream 1/2 tblsp olive oil METHOD 1. Pre heat a frying pan over high heat. Add olive oil and brown off chicken and spring onions 2. Add pesto and cook forone minute 3. Reduce the heat to a simmer, add white wine and let this reduce, for5 minutes 4. Add cream and simmer for 5 minutes. You want the sauce to thicken. Stir often as you don't want it to burn 5. Serve with cooked pasta or boiled/steamed vegetables like pictured above 8

9 FISH BURGER WEEK 1 DAY 5 15 min 15 min Lots Oh lordy, lord this was one of those meals that you are drooling over as you are prepping it all, well I was anyway. It is fairly healthy, was budget conscious and was a different way to get a bit of extra fish into your diets (which is something that we struggle with). White fish of choice (pink ling, blue eye, snapper or sweet lip all work well) (as many as needed to feed your family) 1 tblsp butter Salad fillings of choice Burger buns (as many as needed to feed your family) Dressing of choice (eg. mayonnaise, garlic aioli or seafood sauce etc) METHOD 1. Prep all the salad fillings and set aside, ready to use 2. In a large frying pan (or BBQ grill) heat a tblsp butter and fry off fish till cooked through 3. While fish is cooking, toast the burger buns under the oven grill till slightly golden 4. Once ready, assemble the burgers and eat immediatelyonce ready, assemble the burgers and eat immediately 9

10 CRUNCHY GARLIC POTATOES BONUS RECIPE 5 min 1 hrs 8-10 This is something we make all the time, and not just for a roast. We often have roast potatoes with lasagne, or as a bbq side dish These are the crunchiest versions of baked potatoes that we have ever come up with (it is actually something that our mum does all the time) 1kg potatoes (sebago is our favourite for roasting) 1 tblsp Ghee 1 tsp garlic powder 1 tsp onion flakes 1 tsp salt METHOD 1. Pre-heat oven to 200C (fan forced) and line a large baking tray with greaseproof paper 2. Peel potatoes, and cut into large chunks. Place into a large pot filled with water 3. Bring to the boil and then turn down to medium, allow to lightly boil for approx 8 mins (test with a skewer, you want them tender, but not over cooked 4. Drain well and then put potatoes back into the pot. While still warm, add ghee, garlic powder, onion flakes and salt. Gently toss to coat each potato (this will help to roughen up the edges, making for even crunchier potatoes 5. Tip out onto the baking tray and cook for mins, till golden and crispy 10

11 , WEEK 2 Spicy Chorizo Pasta Chow Mein Super Easy! Vegetarian Lasagne with GF & DF Options Mini Asian Chicken Burgers Rice Paper Rolls BONUS: Strawberry Swirl Ice Cream (Egg Free) 11

12 SPICY CHORIZO PASTA WEEK 2 DAY 1 10 min 20 min 6 This spicy chorizo pasta is really really really good and to healthify it (if you please) serve with some zucchini noodles rather than wheat pasta. You might be asking chorizo, aren t they full of artificial nitrates? well yep, most of the time they are however we ve found this 100% natural chorizo from Woolworths which we re happy to recommend. 1 brown onion 1 garlic clove 1 tblsp olive oil for frying 1 long red chili 1 red capsicum 2 chorizo sausages Baby spinach - 2 good size handfuls 1 can diced tomatoes 1 tsp dried oregano 1 tsp dried basil 12 black olives (optional) 1 packet of fettuccine pasta - cooked (parmesan cheese to serve) THERMAL APPLIANCE METHOD 1. Peel both onion and garlic and dice in thermo. 5 secs/speed 5 2. Prepare all ingredients, as you'll need these quickly. De-seed and thinly slice chili. De-seed and dice capsicum. Slice sausage. Wash baby spinach and drain olives if using 3. Heat oil over med-hot heat in a frying pan and cook off onion and garlic until wilted. Add chili and cook off for 1 minute 4. Add capsicum and sausage and cook until nice and brown and cooked through 5. Add everything else and let simmer on low while you cook yourpasta or for 10 minutes 6. Serve with some grated parmesan cheese and enjoy TRADITIONAL COOKING METHOD 1. Peel onion and dice, peel garlic and crush or dice really well 2. Prepare all ingredients, as you'll need these quickly. De-seed and thinly slice chili. De-seed and dice capsicum. Slice sausage. Wash baby spinach and drain olives if using 3. Heat oil over med-hot heat in a frying pan and cook off onion and garlic until wilted. Add chili and cook off for 1 minute 4. Add capsicum and sausage and cook until nice and brown and cooked through 5. Add everything else and let simmer on low while you cook yourpasta or for 10 minutes 6. Serve with some grated parmesan cheese and enjoy 12

13 CHOW MEIN WEEK 2 DAY 2 10 min 20 min 8 The traditional dish has oyster sauce, but this is really hard to find preservative-free, so I ve come up with a dish that tastes good without it. We love cooking this in the large wok. BONE BROTH POWDER HERE SOLIDTECKNICS FRYING PAN 1 brown onion 2 garlic cloves 2 tblsp olive oil 1 large zucchini 2 large carrots 1 red capsicum 1/4 white cabbage 1/2 cup peas 1/2 cup corn 1kg lean mince 1 cup chicken stock or chicken broth 3 heaped spoons of bone broth powder, original (link below) 2 tblsp worcestershire sauce 1 tblsp fish sauce 2 tblsp tamari or soy sauce 1/4 cup BBQ sauce 1 packed of rice noodles THERMAL APPLIANCE METHOD 1. Chop brown onion and garlic in your mixing jug. 5 secs/speed 5 2. Heat olive oil in a large frying pan with deep sides (the Solidtecknics works well - link below). Once hot, add onion/garlic mix 3. While that's cooking, add zucchini, carrot, capsicum and cabbage into your mixing jug. Stir onion 4. Chop veggies on speed 5 for 2 seconds only. Mix with your spatula and if you need to chop again, chop for another 2 seconds. You don't want them too fine, you still want good chunks 5. Add these to your frying pan and cook off 6. Add mince and brown this 7. Add all sauce ingredients, peas and corn and cook off for at least 20-30mins. You want the liquid to thicken and reduce by allowing it to slowly simmer 8. Cook noodles as per packet instructions and mix through. It's now ready to serve 9. If you have left overs this dish freezes well 13

14 CHOW MEIN WEEK 2 DAY 2 10 min 20 min 8 The traditional dish has oyster sauce, but this is really hard to find preservative-free, so I ve come up with a dish that tastes good without it. We love cooking this in the large wok. BONE BROTH POWDER HERE SOLIDTECKNICS FRYING PAN 1 brown onion 2 garlic cloves 2 tblsp olive oil 1 large zucchini 2 large carrots 1 red capsicum 1/4 white cabbage 1/2 cup peas 1/2 cup corn 1kg lean mince 1 cup chicken stock or chicken broth 3 heaped spoons of bone broth powder, original (link below) 2 tblsp worcestershire sauce 1 tblsp fish sauce 2 tblsp tamari or soy sauce 1/4 cup BBQ sauce 1 packed of rice noodles TRADITIONAL COOKING METHOD 1. Get everything ready as this cook fasts. Chop onion and garlic well. Dice zucchini, carrot, capsicum and cabbage 2. Heat olive oil in a large frying pan with deep sides (the Solidtecknics works well - link below). Once hot, add onion/garlic mix until wilted and cooked 3. Add diced veggies (zucchini, carrot, capsicum and cabbage) 4. Add mince and brown 5. Add all sauce ingredients, peas and corn and cook off for at least 20-30mins. You want the liquid to thicken and reduce by allowing it to slowly simmer 6. Cook noodles as per packet instructions and mix through. It's now ready to serve 7. If you have left overs this dish freezes well 14

15 VEGETARIAN LASAGNE WITH GF & DF OPTIONS WEEK 2 DAY 3 15 min 40 min 8 If you re dairy free replace the milk in the white sauce with almond or oat milk, it ll work just as fine. Don t put the cheese on the top, or use dairy free cheese. If you re wheat free use GF lasagne sheets, or don t use them at all, use pumpkin slices or eggplant slices. Either way it ll work and will taste amazing! LASAGNE 1 large brown onion 2 garlic cloves 2 large carrots 1 large zucchini 1 whole broccoli head 1/8 kent pumpkin 8 x mushrooms 690g jar of passata sauce 4 x lasagne sheets You could also add celery, cauliflower, eggplant, beans, peas, corn - what ever you like really! WHITE SAUCE 40g butter 4 tblsp plain flour 600g milk salt and pepper to taste TOPPING 3 big handfuls of freshly grated cheese THERMAL APPLIANCE METHOD 1. Place onion and garlic in your mixing jug and chop for 5 secs/speed 5 2. Dice all vegetables (except pumpkin) in about 1 x cm pieces and place them in your mixing jug 3. Add passata sauce and cook for 20 mins/100/reverse, speed 1 4. Once finished tip into your thermo server and sit aside. Scrape out mixing jug but no need to wash 5. Proceed now to make your white sauce WHITE SAUCE 1. Place all ingredients into mixing jug, cook 9 mins/90c/speed 4 2. While that is cooking cut pumpkin into slices - like lasagne sheets ASSEMBLE 1. Pre-heat oven to 180C 2. Start by spreading a thin layer of vegetables into a large lasagne dish 3. Top with a layer of white sauce (a few large spoonfuls) so it coats your vegetables. Layer sliced pumpkin over the top (like lasagne sheets) 4. Now spread out more veggies and place lasagne sheets on top, then coat with more white sauce 5. Add remaining veggies and cover in remaining white sauce. Top with grated cheese 6. Bake inoven until cheese on top is golden brown - approx 30 mins 15

16 VEGETARIAN LASAGNE WITH GF & DF OPTIONS WEEK 2 DAY 3 15 min 40 min 8 If you re dairy free replace the milk in the white sauce with almond or oat milk, it ll work just as fine. Don t put the cheese on the top, or use dairy free cheese. If you re wheat free use GF lasagne sheets, or don t use them at all, use pumpkin slices or eggplant slices. Either way it ll work and will taste amazing! LASAGNE 1 large brown onion 2 garlic cloves 2 large carrots 1 large zucchini 1 whole broccoli head 1/8 kent pumpkin 8 x mushrooms 690g jar of passata sauce 4 x lasagne sheets You could also add celery, cauliflower, eggplant, beans, peas, corn - what ever you like really! WHITE SAUCE 40g butter 4 tblsp plain flour 600g milk salt and pepper to taste TOPPING 3 big handfuls of freshly grated cheese TRADITIONAL COOKING METHOD 1. Dice onion and crush garlic. Chop all vegetables (except pumpkin) in about 1 x cm pieces 2. Heat 1 tblsp oil in a large frying pan and cook off onion and garlic. Once cooked add all other veggies and cook for 5 minutes stirring well 3. Add passata sauceand cook for 20 mins on a low simmer 4. Proceed now to make your white sauce. WHITE SAUCE 1. Place all ingredients into a pot over medium heat. Stir constantly until it thickens. Will take approx 10 minutes 2. Cut pumpkin into slices - like lasagne sheets. ASSEMBLE 1. Pre-heat oven to 180C 2. Start by spreading a thin layer of vegetables into a large lasagne dish 3. Top with a layer of white sauce (a few large spoonfuls) so it coats your vegetables. Layer sliced pumpkin over the top (like lasagne sheets) 4. Now spread out more veggies and place lasagne sheets on top, then coat with more white sauce 5. Add remaining veggies and cover in remaining white sauce. Top with grated cheese 6. Bake inoven until cheese on top is golden brown - approx 30 mins 16

17 MINI ASIAN CHICKEN BURGERS WEEK 2 DAY 4 15 min 15 min 12 We served them with salad and homemade chips topped with Vital Veggie Powder. We like our home made chips topped with Vital Veggie Powder just for that added bit of goodness. You can find Vital Veggie Powder in our shop. 3 chicken breast or 500g chicken mince 1 carrot chopped roughly 2 garlic cloves 1 tsp of ginger Handful of mushrooms 2 mild red chilli's - deseeded Half a lime Pinch of salt and pepper 1 cup breadcrumbs THERMAL APPLIANCE METHOD 1. Put your carrot, garlic, ginger, mushrooms, chili, juice of the lime and salt & pepper into your thermo bowl. Chop for 10 secs/speed 7 2. Add your chicken and turbo 2-3 times for 1 sec at a time. This will mince yourchicken 3. Add your breadcrumbs and mix for 5 secs/speed 4, reverse. Mix the rest with yourspatula 4. Roll burgers into mini balls and fry on the BBQ or in a pan in some olive oil 5. Server with fresh bread rolls, salad and home made chips TRADITIONAL COOKING METHOD 1. Crush garlic, grate your carrot and ginger. Dice finely the mushrooms and chili. Juice the lime and salt & pepper 2. In a large bowl mix all ingredients together with your hands. Make sure it's all incorporated really well 3. Roll burgers into mini balls and fry on the BBQ or in a pan insome olive oil 4. Server with fresh bread rolls, salad and home made chips 17

18 RICE PAPER ROLLS WEEK 2 DAY 5 20 min 20 min 5 Rice paper rolls are so versatile, you can really add whatever meat and whatever veggies you like. But, in my opinion you must have noodles, and you ll need vermicelli rice noodles which you can get from any supermarket. To finish them off, we love dipping them in some Tamari or Coconut Amino Sauce. COCONUT AMINO SAUCE HERE Any meat you like - ideas in the description Veggies you like - ideas in the description Pandaroo rice paper rolls Vermicelli rice noodles Dipping Sauce - Coconut Amino Sauce or Tamari/Soy METHOD 1. Prepare all your ingredients and have them on a platter ready to go. They need to be all chopped and prepared 2. Refer to packet instructions and cook and drain the vermicelli noodles 3. Assemble rice paper rolls. Refer to packet instructions (Hint - I find using a square pastry container a great size to dip by rice paper into). Dry off on a clean, damp tea-towel 4. Store in a container, however these are best eaten fresh. Will last well for24 hours 18

19 STRAWBERRY SWIRL ICE CREAM (EGG FREE) BONUS RECIPE 5 min 7 min Lots Allow to sit at room temp for approx 15 mins prior to serving. You could swap the strawberries back to raspberries if you like, but we loved it as strawberry. You could add in a few sliced strawberries (at the freezer stage) and that would give it a bit of texture, but that is totally up to you. We simply served it with fresh strawberries so gooood! ICE CREAM 200g whole milk 600g pure cream 100g sugar 50g milk powder 1/2 salt 2 tsp vanilla bean paste COULIS 250g strawberries 2 tblsp sugar Juice from one lemon (approx 1 tblsp) THERMAL APPLIANCE METHOD 1. Start by making the strawberry coulis first. Blend all these ingredients for 30 secs/speed 8 2. Cook for 2 mins/110c/speed 2 3. Strain through a sieve so that all the seeds are removed 4. Store in the fridge while preparing the ice cream 5. Add all the ice cream ingredients into your mixing jug and cook for 7 mins/100c/speed 41. Start by making the strawberry coulis first. Using a stick blender (or food processor), puree all these 6. Pour into a freezable container, and freeze for 3 hours. Remove from ingredients for seconds freezer every hour and puree for 10 secs/speed 8, then return tofreezer 2. In a pot, over a medium-high heat, bring to the boil, 7. On the 4th hour, it should be firming up a bit. Using a butter knife, make then reduce heat and simmer for 2 minutes drain holes (in a figure 8 shape) in the ice cream mix and pour in the strawberry coulis. 3. Don't Strain mix into through the ice a sieve cream. soreturn that to all freezer the seeds till nice are and firm (approx another removed 3 hours) 8. Tip - Allow to sit at4. roomstore temp in the for approx fridge while 15 mins preparing prior tothe serving ice cream TRADITIONAL COOKING METHOD 1. Start by making the strawberry coulis first. Using a stick blender (or food processor), puree all these ingredients for seconds 2. In a pot, over a medium-high heat, bring to the boil, then reduce heat and simmer for 2 minutes 3. Strain through a sieve so that all the seeds are removed 4. Store in the fridge while preparing the ice cream 5. To make the ice cream - combine all ice cream ingredients in a large pot and whisk well 5. To make the ice cream - combine all ice cream ingredients in a large pot and whisk well 6. Heat to a medium-hot heat, whisking continuously 7. Once boiling, reduce heat to a simmer, then allow to cook for 5 mins 8. Pour into a freezable container, and freeze for 3 hours. Remove from freezer every hour and puree for 20 secs (using a stick blender), return to freezer 9. On the 4th hour, it should be firming up a bit. Using a butter knife, make drain holes (in a figure 8 shape) in the ice cream mix and pour in the strawberry coulis. Don't mix into the ice cream. Return to freezer till nice and firm (approx. another 3 hours) 19

20 , WEEK 3 Beef Ragu Beef Meatballs with Lots of Veggies Gluten Free Crunchy Crumbed Fish and Chips Veggie Fueled Pasta Chorizo, Spinach & Cherry Tomato Omelette BONUS: Apple & Raspberry Crumble 20

21 BEEF RAGU WEEK 3 DAY 1 10 min 1 hrs 6-8 We love it served with pasta, but you could also serve it on mashed potato with veggies as well. This is best done in a TM5. If using a TM31 it might not all fit so reduce the beef to only 700g OR you can use a slow cooker (cook for 4-6 hours on low) or pour into a casserole dish and cook on 150C for 1-2 hours in the oven. 1 kg diced stewing steak 1 brown onion 2 cloves garlic 2 carrots, diced roughly 5 large button mushrooms 10g extra virgin olive oil 300g water 2 heaped tblsp thermomade veggie stock 1 tblsp white vinegar 2 x 400g tins tomatoes 80g plain flour salt and pepper to taste 1/2 tsp dried thyme 1/2 tsp dried chili powder (or to taste) 500g pasta THERMAL APPLIANCE METHOD 1. Place onion and garlic into mixing jug and blitz for 3 secs/speed 7 2. Scrape down sides and add carrots and mushrooms and blitz for 2 sec/speed 5 3. Add oil and cook for 3 mins/100c/speed 1. Now tip this out and set aside to use later 4. Don't worry about washing the jug. Add tomatoes, water, veggie stock and vinegar and blitz 3 secs/speed 5. Set this aside with your onion mix touse later 5. Again, don't worry about washing your jug. Now place beef, flour, salt and pepper, thyme and chili powder into your mixing jug and stir for 3 secs/reverse speed 5 6. Add the tomato and onion mix back in and cook for 60 mins/80c/reverse speed soft. Leave your MC ajar 7. Every now and then turn up to reverse speed 2, just to give it a good mix and ensure it is cooking evenly 8. With mins to go, cook your pasta as per packet instructions 9. Serve with grated cheese and sour cream. Enjoy! SLOW COOKING METHOD 1. Place the steak and flour in your slow cooker and mix to cover the steak in flour 2. Finely slice the onions, garlic and carrots and add to slow cooker, along with the mushrooms and everything else. Mixing really well 3. Leave tocook for 4 hours on high, or 6-8 hours on low 4. Prior to serving, cook your pasta as per packet instructions 5. Serve with grated cheese and sour cream. Enjoy! 21

22 BEEF MEATBALLS WITH LOTS OF VEGGIES WEEK 3 DAY 2 15 min 30 mins 6-8 Is it just our family or does every child just love spag bol?? Honestly, whenever I ask my kids what they want for dinner it is spaghetti bolognese ARGH! So tonight I used similar ingredients except turned them into meatballs. This is a great all in one dish and will get you using your Steaming Tray (Varoma if you have a Thermomix). It s pretty simple and quick to make and one of those dishes you can turn on and walk away. It s great for a mid week meal! MEATBALLS 1/2 a brown onion (peeled and cut in quarters) 1 clove of garlic 20g olive oil 2 frozen bread slices or 70g breadcrumbs 1 tsp dried thyme 500g mince 1 egg SAUCE 1/2 a brown onion (peeled and cut into quarters) 1 clove of garlic 1 carrot chopped roughly 1 red capsicum chopped into 4-5 bits (seeds removed) 20g olive oil 1 x 400g tin of diced tomatoes 60g tomato paste 1 tsp dried basil THERMAL APPLIANCE METHOD 1. Start off by making your meatballs - chop the onion and garlic for 5 secs/speed 5. Scrape down sides and repeat - you want this nice and fine. Add olive oil and cook for 3 mins/steaming temp/speed 1 2. Add frozen bread crusts and chop for 8-10 secs/speed 6 (if you are using breadcrumbs just add these and don't blitz) {Add all remaining meatball ingredients and mix this on reverse for 10 secs/speed 3. You may need to use your thermo spatula through the hole of the lidto assist 3. Lay a big piece of baking paper into the bottom of your deep steaming tray. Roll walnut size meatballs and place these on top of the paper. Set aside while making the sauce 4. Without washing your jug, let's move onto making your sauce 5. Add onion, garlic, carrot, capsicum and chop for 10 secs/speed 5. Scrape down sides 6. Cook this for 5 mins, steaming temp, speed 1 7. Add all remaining sauce ingredients and mix for 10 secs/speed 3 8. Tip the sauce over the meatballs (which are by now on top of your paper in your deepest steaming tray) 9. Again, no need to wash your jug. Fill with water to the 1L mark and set everything into place. Cook for 30 mins/steaming temp/speed Make some zoodles, or boil some pasta (as per packet instructions) 11. Once everything is finished cooking, serveand enjoy 22

23 BEEF MEATBALLS WITH LOTS OF VEGGIES WEEK 3 DAY 2 15 min 30 mins 6-8 Is it just our family or does every child just love spag bol?? Honestly, whenever I ask my kids what they want for dinner it is spaghetti bolognese ARGH! So tonight I used similar ingredients except turned them into meatballs. This is a great all in one dish and will get you using your Steaming Tray (Varoma if you have a Thermomix). It s pretty simple and quick to make and one of those dishes you can turn on and walk away. It s great for a mid week meal! MEATBALLS 1/2 a brown onion (peeled and cut in quarters) 1 clove of garlic 20g olive oil 2 frozen bread slices or 70g breadcrumbs 1 tsp dried thyme 500g mince 1 egg SAUCE 1/2 a brown onion (peeled and cut into quarters) 1 clove of garlic 1 carrot chopped roughly 1 red capsicum chopped into 4-5 bits (seeds removed) 20g olive oil 1 x 400g tin of diced tomatoes 60g tomato paste 1 tsp dried basil TRADITIONAL COOKING METHOD 1. Start off by making your meatballs - finely dice the onion and garlic. Add all remaining meatball ingredients and combine really well 2. In a large frying pan, over a medium-high heat, heat the olive oil. Then roll walnut size meatballs and place these into the pan, cook through 3. While the meatballs are cooking, make the sauce - finely dice onion, garlic, carrot, capsicum and add this to the meatballs and cook for 5 minutes 4. Add all remaining sauce ingredients and reduce the heat to a simmer. Allow to simmer for 15 minutes 5. Make some zoodles, orboil some pasta (as per packet instructions) 6. Once everything isfinished cooking, serve and enjoy 23

24 GLUTEN FREE CRUNCHY CRUMBED FISH AND CHIPS WEEK 3 DAY 3 10 min 20 min 4 We got some lovely white fish and then had to decide what we would do with it. This is what we come up with and it was gobbled down by all of us. The crumbs are lovely and crunchy and it didn t take long at all to whip up. We reference Vital Veggie Powder below, you can find that by clicking here. Fish (white fish works best) Gluten free plain flour (the amount will depend on how much fish you need to coat) Eggs whisked with a fork (the amount will depend on how much fish you need to coat) Gluten free cornflakes (the amount will depend on how much fish you need to coat) Washed potatoes (as many as you like) Olive oil Salt to taste Vital Veggie Powder - Optional METHOD 1. Put cornflakes into your thermo jug and blitz on turbo a couple of times until you have pretty chunky crumbs. You don't want dust. If you don't have a thermie, simply place the cornflakes into a ziplock back and bash with a rolling pin 2. Preheat oven to 220C 3. Chop potatoes into wedges or chips. To speed up your cooking time pre-cook your chips by covering with water and microwaving on high for 5-8 mins (or boil in a pot till just starting to cook). Now lay them on a baking tray. Drizzle with oil and set aside till you are ready to cook your fish. If precooked these will take approx 30 mins in the oven. If not pre-cooked they could take up to an hour. (Sprinkle with Vital Veggie Powder for an addition hit of goodness.) 4. Now prepare your fish by putting your flour into a bowl, eggs in another bowl and crumbs in a third bowl (again, you could put a big spoon of Vital Veggie Powder in the flour for an added bit of goodness) 5. Crumb your fish by following this method. Flour - egg - crumbs. Dip fish in the flour to coat it, then from the flour into the egg, then from the egg to the crumbs. Coat the fish well 6. Lay fish on a separate baking tray (lined with baking paper) and drizzle some oil on the fish. Place fish in the oven for 15-20mins. Turn once while cooking. Cooking time will vary depending how thick your fish is 7. Serve once all cooked, with a light sprinkling of salt. Enjoy! 24

25 VEGGIE FUELED PASTA WEEK 3 DAY 4 5 min 20 min 6 If you don t have any bone broth use chicken stock, just make sure it s MSG and preservative free. You can also leave out the yeast flakes, however it won t go as creamy or have cheesy type taste. You could add in some shredded cheese (approx 50g instead). 800g pumpkin - diced roughly and skin removed 2 carrots -chopped roughly 1/4 of a cauliflower - chopped roughly 20g nutritional yeast flakes 40g thermomade vegetable stock 1 x 400g coconut cream 100g chicken bone broth (see tip above) 4-6 slices of bacon - diced boiled pasta (approx 1 packet), or zoodles THERMAL APPLIANCE METHOD 1. Add all ingredients (except bacon and pasta) into your thermo jug. Place diced bacon into your steaming tray and cook everything for 20 mins/100c/speed 1 2. While that is going, cook the pasta as per packed instructions 3. Once all your vegetables are cooked puree these for 1 mins/speed 6 4. Gently combine your cooked pasta, bacon and veggie puree together and serve TRADITIONAL COOKING METHOD 1. ina large frying pan, fry off the bacon overa medium/hot temp, then set aside 2. While the bacon is cooking, bring a large pot of water to the boil and cook the pumpkin, carrots and cauliflower till soft. Drain the veggies, then puree (or mash) the veggies, then add the nutritional yeast flakes, vegetable stock, coconut cream, and chicken broth. Stirring constantly, bring this mix to a simmerthen cook for5-8 mins 3. While that is cooking cook the pasta as per packet instructions 4. Once everything ready, mix it all together and serve 25

26 CHORIZO, SPINACH & CHERRY TOMATO OMELETTE WEEK 3 DAY 5 10 min 5 min 1 You might be asking chorizo, aren t they full of artificial nitrates? well yep, most of the time they are however we ve found this 100% natural chorizo from Woolworths which we re happy to recommend. It s really tasty and a great alternative over the other stuff so make the easy switch next time you re out shopping. 2 eggs Dash of milk or cream 1/2 chorizo sausage 6 cherry tomatoes handful of baby spinach pinch of ground chili 1 tblsp butter METHOD 1. In a small bowl whisk together eggs and milk or cream 2. Slice chorizo in slices, slice tomatoes in half and wash spinach 3. Heat butter in a frying pan till it bubbles. Cook sausage, tomatoes and spinach. Once cooked set aside 4. Add whisked egg and cook till completely cooked on that side and starting to cook through. You may need to turn the heat down to prevent burning 5. Place cooked sausage and vegetables on top of your cooked omelette and sprinkle with chili powder. Flip one side of the egg over so it flips in half - like the photo 6. Let this cook through (won't take long) and then place onto a plate. Some feta crumbled over the top would be yummy 26

27 APPLE & RASPBERRY CRUMBLE BONUS RECIPE 10 min min 6 You could replace the oats with a little more coconut if you d like to make this gluten free. Topped with a big scoop of vanilla ice-cream and you ve got a winner. 6 green apples, peeled and cored 1 cup raspberries 50g raw sugar 1 tsp cinnamon 1 tsp mixed spice CRUMBLE MIX 1 cup plain flour 50g rolled oats 50g brown (or rapadura) sugar 50g desiccated coconut 1 tsp cinnamon 1 tsp nutmeg 100g melted butter METHOD 1. Preheat your oven to 180C 2. Cut up the apples into large chunks, or slices and place into a large pot. Cover with water and simmer (don't boil) till just tender. Approx 5 mins from when the watercomes to a simmer 3. Drain off the water, and add sugar, cinnamon, mixed spice & raspberries. Gently stir to coat the apples. Place apple mix into an oven safe dish and set aside while making the crumble 4. Combine all the crumble mix ingredients in a bowl and mix till well combined. (If using a thermo machine, add all ingredients and mix 5 secs/reverse speed 3) 5. Sprinkle over the apples and bake for mins (or till nice and golden on top) 6. Serve warm with a drizzle of fresh cream, a dollop of ice cream or vanilla custard. Enjoy! 27

28 SNACKS, WEEK 4 Nan s Zucchini Slice Vegetable Pasties Veggie Smuggled Scrolls Choc Chip Cookies Slow Cooked Baked Beans BONUS: Pine Orange Slush 28

29 NAN S ZUCCHINI SLICE WEEK 4 DAY 1 5 min 1.40 hrs 6-8 You could bulk it up with extra veggies, but we pretty much just stick to what s on the list. THERMAL APPLIANCE METHOD 2 medium zucchinis, roughly chopped 2 carrots, roughly chopped 1 brown onion, peeled and chopped in half Approx 250g) ham or bacon (Nitrate free if possible) 5 large eggs 2 tblsp thermomade veggie stock (or a few good grindings of salt and pepper) 30g olive oil 1 cup plain flour (wheat, spelt or buckwheat all work well) 50-80g cheese (we use a mix of parmesan and tasty cheese, add more cheese if you like it cheesy) TRADITIONAL COOKING METHOD 1. Pre heat oven to 180C. Grease and flour a medium sized baking dish (like a glass pyrex dish) 2. Place zucchini, carrots and onion into mixing jug and blitz for 3 secs/speed 5. Scrap down sides and blitz again 1 secat a time till the veggies are the size you like 3. Tip veggies out into alarge bowl 4. Roughly dice cheese and blitz for 5 secs/speed 6. Tip cheese into bowl with veggies 5. Roughly chop (by hand) bacon, or ham, to the size you like and add into bowl (with veggies and cheese) 6. Add eggs, oil, veggie stock and plain flour into the bowl (with the rest of the ingredients) and mix with spatula until combined. This mixture is too large for your thermie to handle, so pleasedon't try 7. Pour mixture into baking dish and bake in the oven for around mins oruntil cooked through 1. Pre heat oven to 180C. Grease and floura medium sized baking dish (like aglass pyrex dish) 2. Grate zucchini, carrots, onion and cheese and add them all to a large mixing bowl 3. Roughly chop the bacon, or ham, to the size you like and add into bowl (with veggies and cheese) 4. Add eggs, oil, veggie stock and plain flour into the mixing bowl (with the rest of the ingredients) and mix with spatula until combined 5. Pourmixture into baking dish and bake inthe oven foraround mins or until cooked through 29

30 VEGETABLE PASTIES WEEK 4 DAY 2 15 min 30 min 6-8 You may like to experiment with different flavours, you can really use what ever vegetables you like. You could also add some cooked meat like some shredded chicken. We liked to serve these with our home made tomato sauce, you can find that recipe here. THERMAL APPLIANCE METHOD 2 x batches of short crust pastry from the Thermomix everyday cookbook. If you don't have this cookbook you could use the recipe from your machines book (Bellini for example). Or up to 8 sheets of purchased, ready made short crust pastry. 150g sweet potato 130g white potato 2 medium carrots 1000g water 70g cheddar cheese 1/2 cup corn kernels 1/2 cup frozen peas 2 eggs Salt & pepper 1 tsp curry powder - optional 2 tblsp chia seeds - optional 1. Start by making your pastry and place this into the fridge. If using store bought pastry sit this on the bench to defrost 2. Peel and dice your potatoes and carrots 3. Add cheese to your mixing jug and blitz for 7 secs/speed 7. Tip this into a large bowl 4. Noneed to wash yourbowl. Noneed to wash your bowl 5. Place water into your mixing jug and insert your simmering basket (the basket that goes into your mixing jug. Add all vegetables into your simmering basket 6. Cook for 15mins/steaming temp/speed 1 7. Preheat oven to 220C and line 2 x oven trays with baking paper 8. While your vegetables are cooking add your corn and peas into your bowl with the cheese. Mix in1of the eggs 9. Start rolling out your pastry and cutting round shapes. I used the bottom of a bowl to get a good shape. You could make different sizes, like littleones forthe kids. Repeat until all circles are cut 10. Whisk the otheregg into a cup ready to use as an egg wash 11. Once vegetables are cooked add these to your cheese mixture, along with salt & pepper and curry powder(if using). Stir lightly to incorporate 12. Add spoonfuls of mixture on top of your pastry circles and brush the outsides of the pastry with egg wash. Then close the pastry off into a pasty shape. Sit on top of your lined oven trays and brush the pastry with egg wash. Optional - sprinklethe pastry with chia seeds 13. Bake in oven for15 mins or until golden brown and the pastry iscooked 14. Serve on theirown, with a salad or with some 30

31 VEGETABLE PASTIES WEEK 4 DAY 2 15 min 30 min 6-8 You may like to experiment with different flavours, you can really use what ever vegetables you like. You could also add some cooked meat like some shredded chicken. We liked to serve these with our home made tomato sauce, you can find that recipe here. 2 x batches of short crust pastry from the Thermomix everyday cookbook. If you don't have this cookbook you could use the recipe from your machines book (Bellini for example). Or up to 8 sheets of purchased, ready made short crust pastry. 150g sweet potato 130g white potato 2 medium carrots 1000g water 70g cheddar cheese 1/2 cup corn kernels 1/2 cup frozen peas 2 eggs Salt & pepper 1 tsp curry powder - optional 2 tblsp chia seeds - optional TRADITIONAL COOKING METHOD 1. Start by making your pastry and place this into the fridge. If using store bought pastry sit this on the bench to defrost 2. Peel and dice your potatoes and carrots 3. Grate the cheese and tip this into a large bowl 4. Steam sweet potato, white potato and carrots in a steaming pot, or in the microwave until cooked butnot mush 5. Preheat oven to 220C and line 2 x oven trays with baking paper 6. While your vegetables are cooking grate your cheese and add corn and peas into a large bowl. Stirinone egg 7. Start rolling out your pastry and cutting round shapes. I used the bottom of a bowl to get a good shape. I also made different sizes, little ones for the kids and bigger ones for us adults. Repeat until all circles are cut 8. Whisk the otheregg into a cup ready to use as an egg wash 9. Once your vegetables are cooked add these to your cheese mixture, along with salt & pepper and curry powder (if using). Stir lightly to incorporate 10. Add spoonfuls of mixture on top of your pastry circles and brush the outsides of the pastry with egg wash. Then close the pastry off into a pasty shape. Sit on top of your lined oven trays and brush the pastry with egg wash. Optional - sprinklethe pastry with chia seeds 11. Bake in oven for15 mins or until golden brown and the pastry iscooked 12. Serve on theirown, with a salad or with some sauce 31

32 VEGGIE SMUGGLED SCROLLS WEEK 4 DAY 3 1 hrs 25 min 12 We made these hidden veggie scrolls at our Tasmanian workshops in 2015 and they were very well received! There was not one complaint and that s because they are delicious!! Your kids won t know there s hidden veggies in the dough, or the topping. TOMATO SAUCE RECIPE HERE VITAL VEGGIE POWDER HERE 320g water 2 tsp yeast 500g bakers flour (or 320g spelt flour and 200g bakers flour) 25g olive oil 1 tsp salt 2 tblsp vital veggie powder (optional- however this will give them a major boost of vegetable goodness!) 1 carrot chopped into 4 bits 2 large spinach leaves, core removed 2-3 tblsp tomato sauce (I used our homemade recipe) Grated cheese (about 1 cup) Shredded chicken (about 1 cup). You could also use bacon or ham, or nothing if you're vegetarian. THERMAL APPLIANCE METHOD 1. Place carrots and spinach into mixing jug and chop for 5 secs/speed 5. Scrape down sides and repeat. Remove from jug 2. Place water and yeast into mixing jug and heat for 1.5 mins/ 37C 3. Add flour, salt, the chopped carrot and spinach and olive oil into your mixing jug 4. Knead for 4 mins 5. Once that has finished, place the dough into an oiled bowl and cover with a clean towel. Let it sit in a warm place until it has doubled in size 6. Preheat your oven to 200C and line a large oven tray with baking paper or a silicone mat 7. Once it has doubled, remove dough and place on a floured surface. Flatten the dough to about 1cm thick and form into a rectangle shape if you can. If it is too large divide dough into two 8. Top with tomato sauce and sprinkle with Vital Veggie Powder. Add other toppings and cheese 9. Roll your dough into a scroll shape and cut into slices about 2cm thick. Place them onto your prepared tray 10. Bake inoven for approx 15 mins or until cooked 32

33 VEGGIE SMUGGLED SCROLLS WEEK 4 DAY 3 1 hrs 25 min 12 We made these hidden veggie scrolls at our Tasmanian workshops in 2015 and they were very well received! There was not one complaint and that s because they are delicious!! Your kids won t know there s hidden veggies in the dough, or the topping. TOMATO SAUCE RECIPE HERE VITAL VEGGIE POWDER HERE 320g water 2 tsp yeast 500g bakers flour (or 320g spelt flour and 200g bakers flour) 25g olive oil 1 tsp salt 2 tblsp vital veggie powder (optional- however this will give them a major boost of vegetable goodness!) 1 carrot chopped into 4 bits 2 large spinach leaves, core removed 2-3 tblsp tomato sauce (I used our homemade recipe) Grated cheese (about 1 cup) Shredded chicken (about 1 cup). You could also use bacon or ham, or nothing if you're vegetarian. TRADITIONAL COOKING METHOD 1. Grate carrots and chop spinach finely - set aside 2. Add warm (important - needs to be warm) water and yeast into a bowl 3. Add flour, salt and olive oil into your bowl and top with carrots and spinach mixture. Mix well together until it becomes a ball (may need to add a bit more flour) 4. Knead on a well floured bench for 10 mins. Do not skip past this step! 5. Once that has finished, place the dough into an oiled bowl and cover with a clean towel. Let it sit in a warm place until it has doubled in size 6. Preheat your oven to 200C and line a large oven tray with baking paper or a silicone mat 7. Once it has doubled, remove dough and place on a floured surface. Flatten the dough to about 1cm thick and form into a rectangle shape if you can. If it is too large divide dough into two 8. Top with tomato sauce and sprinkle with Vital Veggie Powder. Add other toppings and cheese 9. Roll your dough into a scroll shape and cut into slices about 2cm thick. Place them onto your prepared tray 10. Bake inoven for approx 15 mins or until cooked 33

34 CHOC CHIP COOKIES WEEK 4 DAY 4 5 min 12 min 48 These Choc Chip Cookies make a lot which is great because they freeze really well! They are totally #droolworthy and we bet you can t stop at one! Your kids will love taking these to school, they beat the supermarket additive & preservative filled ones any day. VANILLA BEAN PASTE RECIPE HERE 250g butter, room temperature (make sure its soft) 200g raw sugar 2 eggs 250g milk choc chips 3 cups SR flour 1 tsp vanilla paste or extract TRADITIONAL COOKING METHOD 1. Line two baking trays with paper and preheat oven to 180C 2. Cream butter and sugar using a hand held beater 3. Add vanilla and eggs one at a time beating well inbetween each egg 4. Remove beaters and add flour and choc chips. Mix well until mixture comes together 5. Roll into small balls and flatten slightly. Place them on the baking tray 6. Cook for minutes or until cooked and then let cool on a wire rack THERMAL APPLIANCE METHOD 1. Line two baking trays with paper and preheat oven to 180C 2. Blitz sugar 3 sec/speed 6then add butter 3. Cream butter and sugar using butterfly secs/speed 3 (check after 15 secs) {Add vanilla and eggs one at a time through the whole in lid while mixing on speed 1 4. Once all added mix again 5 sec/speed 3 - then remove the butterfly 5. Add flour one cup at a time through the whole in the lid while mixing on speed 1. Once all added increase to speed 4/10 sec. I then used the spatula to mix any flourthat was not quite mixed in 6. Add choc chips and mix by hand using the spatula 7. Roll into small balls and flatten slightly. Place them on the baking tray 8. Cook for minutes or until cooked and then letcool on a wire rack 34

35 SLOW COOKED BAKED BEANS WEEK 4 DAY 5 5 min 4-5 hrs 6-8 If you want you can use cannellini beans, or any beans you like really, the recipe is really versitile. I also like to add a big scoop of our nourishing bone broth powder, it gives them a real kick, both nutritionally and for your taste buds! Click here to check out the bone broth powders. 1 brown onion 1 clove of garlic 1 carrot, peeled and chopped roughly 15g olive (or coconut) oil 1 bay leaf 1 tsp dried thyme 1 tblsp tamari sauce (or soy if your not GF) 60g brown (or rapadura) sugar 2 tsp powdered mustard 1/2 tsp cayenne pepper (or to taste) 1 heaped tblsp Beef Bone Broth Powder - optional 2 heaped tblsp tomato paste 1 400g can tin tomatoes, including the juice 3 x 400g canned cannellini beans, washed and drained well METHOD 1. Finely dice your onion, garlic and carrots 2. Place everything into your slow cooker, stir well. Cook on low for4-5 hours 3. Freeze for up to 6 months, or store in the fridge for up to a week 35

36 PINE ORANGE SLUSH BONUS RECIPE 5 min 2 min 4-6 It s up to you if you d like to add the sugar, you could sub out for nothing, or add a bit of raw honey instead. 30g raw sugar (could use 1 tblsp raw honey but it will taste different) 2 large juicy oranges 1 pineapple 2 cups of ice-cubes THERMAL APPLIANCE METHOD 1. Remove skin & pips from fruit and chop into large chunks 2. Add all remaining ingredients and blitz on speed 9 till well combined - approx 2 minutes TRADITIONAL COOKING METHOD 1. Remove skin & pips from fruit and chop into large chunks 2. Add all remaining ingredients to a high speed blender and blitz until well incorporated 36

37 FEBRUARY 2018 SHOPPING LISTS Dinners Week One Dinners Week Two Dinners Week Three Snacks Week Four 37

38 SHOPPING LIST WEEK ONE February CAJUN PRAWN WRAPS Peeled green prawns (as many as required to feed your family) Salad fillings of choice (coleslaw, lettuce, grated carrots etc) Dressing of choice (garlic aioli, seafood dressing etc) Wraps (as many as required to feed your family) Drizzle of olive oil Cajun spice mix TRADITIONAL QUICHE LORRAINE 1 x batch of short crust pastry or 1 sheet of purchased short crust pasty 170g block cheese 170g diced bacon 1 small brown onion, peeled and quartered 300g pure cream 5 eggs Butter, for greasing dish COUSCOUS SALAD WITH SHREDDED CHICKEN 1 cup couscous 1/2 large red capsicum 1/2 large green capsicum 2 carrots, diced 250g pumpkin, diced 80g corn kernels 100g craisins (dried cranberries) 1 skinless chicken breast 1/2 cup cashews Juice of 1/2 1 lemon CHEATS PESTO CHICKEN 1/4 cup of basil & cashew pesto - store bought is fine, otherwise you can make your own 2-3 chicken breasts or 4-6 chicken thighs 3 spring onions finely sliced 1 packet cherry tomatoes 1/2 cup white wine 1/2 cup cream 1/2 tblsp olive oil 38

39 SHOPPING LIST WEEK ONE February FISH BURGER BONUS: CRUNCHY GARLIC POTATOES White fish of choice (pink ling, blue eye, snapper or sweet lip all work well) ( as many as needed to feed your family) 1 tblsp butter Salad fillings of choice Burger buns ( as many as needed to feed your family) Dressing of choice (e.g. mayonnaise, garlic aioli or seafood sauce etc.) 1kg potatoes (sebago is our favourite for roasting) 1 tblsp Ghee 1 tsp garlic powder 1 tsp onion flakes 1 tsp salt 39

40 SHOPPING LIST WEEK TWO February SPICY CHORIZO PASTA CHOW MEIN SUPER EASY! 1 brown onion 1 garlic clove 1 tblsp olive oil for frying 1 long red chili 1 red capsicum 2 chorizo sausages Baby spinach - 2 good size handfuls 1 can diced tomatoes 1 tsp dried oregano 1 tsp dried basil 12 black olives (optional) 1 packet of fettucini pasta - cooked (parmesan cheese to serve) 1 brown onion 2 garlic cloves 2 tblsp olive oil 1 large zucchini 2 large carrots 1 red capsicum 1/4 white cabbage 1/2 cup peas 1/2 cup corn 1kg lean mince 1 cup chicken stock or chicken broth 3 heaped spoons of bone broth powder, original 2 tblsp worcestershire sauce 1 tblsp fish sauce 2 tblsp tamari or soy sauce 1/4 cup BBQ sauce 1 packed of rice noodles VEGETARIAN LASAGNE WITH GF & DF OPTIONS LASAGNE : 1 large brown onion 2 garlic cloves 2 large carrots 1 large zucchini 1 whole broccoli head 1/8 kent pumpkin 8 x mushrooms 690g jar of Passata sauce 4 x Lasagne sheets You could also add celery, cauliflower, eggplant, beans, peas, corn - what ever you like really! W HITE SAUCE : 40g butter 4 tblsp plain flour 600g milk salt and pepper to taste TOPPING : 3 big handfuls of freshly grated cheese 40

41 SHOPPING LIST WEEK TWO February MINI ASIAN CHICKEN BURGERS RICE PAPER ROLLS 3 chicken breast or 500g chicken mince 1 carrot chopped roughly 2 garlic cloves 1 tsp of ginger Handful of mushrooms 2 mild red chilli's - deseeded Half a lime Pinch of salt and pepper 1 cup breadcrumbs Any meat you like Veggies you like 1 pack of pandaroo rice paper rolls 1 pack of vermicelli rice noodles Dipping Sauce - Coconut Amino Sauce or Tamari/Soy BONUS: STRAWBERRY SWIRL ICE CREAM (EGG FREE) ICE CREAM 200g whole milk 600g pure cream 100g sugar 50g milk powder 1/2 salt 2 tsp vanilla bean paste COULIS 250g strawberries 2 tblsp sugar Juice from one lemon (approx 1 tblsp) 41

42 SHOPPING LIST WEEK THREE February BEEF RAGU BEEF MEATBALLS WITH LOTS OF VEGGIES M EATBALLS : 1 kg diced stewing steak 1 brown onion 2 cloves garlic 2 carrots, diced roughly 5 large button mushrooms 10g extra virgin olive oil 2 heaped tblsp thermomade veggie stock 1 tblsp white vinegar 2 x 400g tins tomatoes 80g plain flour salt and pepper to taste ½ tsp dried thyme ½ tsp dried chili powder (or to taste) 500g pasta ½ a brown onion (peeled and cut in quarters) 1 clove of garlic 20g olive oil 2 frozen bread slices or 70g breadcrumbs 1 tsp dried thyme 500g mince 1 egg SAUCE : ½ a brown onion (peeled and cut into quarters) 1 clove of garlic 1 carrot chopped roughly 1 red capsicum chopped into 4-5 bits (seeds removed) 20g olive oil 1 x 400g tin of diced tomatoes 60g tomato paste 1 tsp dried basil GLUTEN FREE CRUNCHY CRUMBED FISH AND CHIPS Fish (white fish works best) Gluten free plain flour (the amount will depend on how much fish you need to coat) Eggs whisked with a fork (the amount will depend on how much fish you need to coat) Gluten free cornflakes (the amount will depend on how much fish you need to coat) Washed potatoes (as many as you like) Olive oil Salt to taste Vital Veggie Powder - Optional 42

43 SHOPPING LIST WEEK THREE February VEGGIE FUELED PASTA 800g pumpkin - diced roughly and skin removed 2 carrots -chopped roughly 1/4 of a cauliflower - chopped roughly 20g nutritional yeast flakes 40g thermomade vegetable stock 1 x 400g coconut cream 100g chicken bone broth 4-6 slices of bacon diced boiled pasta (approx 1 packet), or zoodles CHORIZO, SPINACH & CHERRY TOMATO OMELETTE 2 eggs Dash of milk or cream 1/2 chorizo sausage 6 cherry tomatoes handful of baby spinach pinch of ground chili 1 tblsp butter BONUS: APPLE & RASPBERRY CRUMBLE CRUM BLE MIX 6 green apples, peeled and cored 1 cup raspberries 50g raw sugar 1 tsp cinnamon 1 tsp mixed spice 1 cup plain flour 50g rolled oats 50g brown (or rapadura) sugar 50g desiccated coconut 1 tsp cinnamon 1 tsp nutmeg 100g melted butter 43

44 SHOPPING LIST SNACKS February NAN S ZUCCHINI SLICE VEGETABLE PASTIES 2 medium zucchinis, roughly chopped 2 carrots, roughly chopped 1 brown onion, peeled and chopped in half Approx 250g) ham or bacon (Nitrate free if possible) 5 large eggs 2 tblsp thermomade veggie stock (or a few good grindings of salt and pepper) 30g olive oil 1 cup plain flour (wheat, spelt or buckwheat all work well) 50-80g cheese (we use a mix of parmesan and tasty cheese, add more cheese if you like it cheesy) 2 x batches of short crust pastry from the Thermomix everyday cookbook. If you don't have this cookbook you could use the recipe from your machines book (Bellini for example). Or up to 8 sheets of purchased, ready made short crust pastry 150g sweet potato 130g white potato 2 medium carrots 70g Cheddar Cheese 1/2 cup corn kernels 1/2 cup frozen peas 2 eggs Salt & pepper 1 tsp curry powder optional 2 tblsp chia seeds - optional VEGGIE SMUGGLED SCROLLS 2 tsp yeast 500g bakers flour (or 320g spelt flour and 200g bakers flour) 25g olive oil 1 tsp salt 2 tblsp vital veggie powder (optional- however this will give them a major boost of vegetable goodness!) 1 carrot chopped into 4 bits 2 large spinach leaves, core removed 2-3 tblsp tomato sauce Grated cheese (about 1 cup) Shredded chicken (about 1 cup). You could also use bacon or ham, or nothing if you're vegetarian. 44

45 SHOPPING LIST SNACKS February CHOC CHIP COOKIES SLOW COOKED BAKED BEANS 250g butter, room temperature (make sure its soft) 200g raw sugar 2 eggs 250g milk choc chips 3 cups self - raising flour 1 tsp vanilla paste or extract 1 brown onion 1 clove of garlic 1 carrot, peeled and chopped roughly 15g olive (or coconut) oil 1 bay leaf 1 tsp dried thyme 1 tblsp tamari sauce (or soy if your not GF) 60g brown (or rapadura) sugar 2 tsp powdered mustard 1/2 tsp cayenne pepper (or to taste) 1 heaped tblsp Beef Bone Broth Powder - optional 2 heaped tblsp tomato paste 1 400g can tin tomatoes, including the juice 3 x 400g canned cannellini beans, washed and drained well BONUS: PINE ORANGE SLUSH 30g raw sugar (could use 1 tblsp raw honey but it will taste different) 2 large juicy oranges 1 pineapple GO INTO THE DRAW TO WIN A THERMI >> 45

46 LOOKING FOR ADDITIVE FREE RECIPES AND TIPS? Come hang out with us! ONLINE COURSE Join our Additive Free Made Easy e-course MEAL PLAN Invite your friends to join Meals Made Easy, The more the merrier! RECIPES Try our recipes: Simple, tasty, no nasties! SHOP Browse our shop for chemical-free products 46