WELCOME TO JULY S MEAL PLAN!

Transcription

1 COVER PAGE

2 WELCOME TO JULY S MEAL PLAN!

3 RECIPE INDEX WEEK 1: DINNERS Steak and Mushroom Pie 5 Mexican Spiced Chicken Drumsticks 6 Garlic and Rosemary Slow Cooked Roast Lamb Quinoa Tuna Bake 8 Beef and Veggie Pasta Bake 9 BONUS: Mushroom Gravy 12 7 WEEK 2: DINNERS Garlic and Rosemary Rack of Lamb 14 Indian Spiced Pumpkin Soup 15 Beef and Vegetable Soup 16 Herb Crusted Chicken Burgers 17 Vegetable Pasties 18 BONUS: Indian Spice Mix 20 WEEK 3: DINNERS Cheats Chicken Curry 22 Mac and Cheese 23 Steamed Buns 24 Pork and Chickpea Curry 25 Easy Quiche 26 BONUS: Teriyaki Sauce 27 WEEK 4: SNACKS Wholefood Chocolate Mousse 29 Apricot Bites 30 Orange Kiss Biscuits 31 LCM Bars 33 Apple Roly Poly 35 BONUS: Chocolate Crunch Slice 37 SHOPPING LISTS Dinners Week One 39 Dinners Week Two 41 SHOPPING LISTS Dinners Week Three 43 Snacks Week Four 45

4 DINNERS, WEEK 1 Steak and Mushroom Pie Mexican Spiced Chicken Drumsticks Garlic and Rosemary Slow Cooked Roast Lamb Quinoa Tuna Bake Beef and Veggie Pasta Bake BONUS: Mushroom Gravy

5 STEAK AND MUSHROOM PIE DINNERS WEEK 1 DAY 1 15 min 4-6 hour 6 This is one recipe that has been on our to make list for quite some time. Finally it is here and we can tick it off the list, lol. Woohoo!! SHORTCRUST PASTRY HERE COLLAGEN POWDER HERE BEEF BROTH POWDER HERE VEGGIE STOCK PASTE HERE PIE FILLING 1 kg diced steak (rump, blade or round cuts all work well) 1 tbsp. veggie stock paste 4 tbsp. plain flour 8-10 sliced mushrooms 1/2 tsp. ground black pepper 1/2 tsp. salt 1/2 tsp. dried thyme 1 small brown onion 1/2 cup Nutra Organics Collagen Powder 1/3 cup Nutra Organics Beef Broth Powder OTHER Add all the filling ingredients to the slow cooker, mix well and cook on high for 4-6 hours With 10 minutes to go preheat your oven to 180C (fan forced) and defrost the pastry. Grease a pie dish with a little butter and line the base with shortcrust pastry Pour the filling into the pie and place the puff pastry on top. Join the edges together by pressing and pinching the pastry together. Baste the top with a bit of fresh milk and cook for approx 35 mins, or till nice and golden Serve with some fresh veg or some yummy homemade sweet potato chips 1 sheet shortcrust pastry 1 sheet puff pastry Dash of fresh milk

6 MEXICAN SPICED CHICKEN DRUMSTICKS DINNERS WEEK 1 DAY 2 5 min 45 min 6 These are seriously one of the easiest recipes you will ever make. They are also family friendly, budget conscious and super tasty gotta love that! You can find the Mexican Spice Mix recipe here You could use chicken wings (or those little wingettes) as well, which would be great as party food, just saying! Just remember to adjust the cooking time accordingly as these wouldn t need quite as long. 6-8 chicken drumsticks (more if you need) 2 tbsp. Mexican Spice Mix 1 brown onion 2-3 carrots, or any other roast veggie you want to add to the mix Extra Virgin Olive Oil Preheat oven to 180C (fan forced) and lay the chicken drumsticks into an oven-safe dish Slice the onion and lay this around the chicken Peel and cut the carrots into large chunks. Lay these around the chicken also Spritz with a little olive oil and then rub the Mexican spice mix over all the drumsticks Bake in the oven for approx. 45 mins, or till the chicken is cooked through

7 GARLIC AND ROSEMARY SLOW COOKED LAMB DINNERS WEEK 1 DAY 3 10 min 7 hour 6-8 Roast Lamb has to be one of my all time favourite meals. I love it, like seriously, love it! So does my hubby and this slow cooked version with flavours like rosemary and garlic is one of the best, promise. TIP: Ask your butcher to debone you piece of meat. This allows a better fit into your slow cooker but also much easier to slice. You can also cook this in the oven, just cook on a low temperature for a few hours approx 130C till it is done (cooking time will vary depending on the size of lamb). 1 leg of lamb (deboned optional) 5 garlic cloves Large handful of fresh rosemary sprigs A sprinkle of salt and pepper Drizzle olive oil 1 small brown onion, sliced Place lamb in your slow cooker and drizzle with olive oil (Tip: I like making little cuts n the top of the meat and placing in the cuts garlic and a sprig or two of rosemary). Add everything else and cook on low heat for 6-8 hours Serve with veggies of choice

8 QUINOA TUNA BAKE DINNERS WEEK 1 DAY 4 30 min 45 min 8-10 This Quinoa Tuna Bake is amazing! It is packed with goodness, filled with veggies and great served cold in lunch boxes! It s pretty easy to whip up and it does make a large batch so you can enjoy it for leftovers too (making midday meals even easier!). My kids loved this, and went back for seconds QUINOA HERE 100 g quinoa (any colour) Pinch of salt 2 heaped tbsp. seeded mustard 1 x handful of baby spinach 100 g corn kernels 2 sliced spring onions 8 eggs 150 g block cheddar cheese, chopped roughly 425 g can tuna in spring water (pole & line caught), drained 2 medium sweet potatoes (300g) 700 g water Cracked pepper THERMAL COOKING It is best to soak the quinoa for at least two hours before cooking. Place quinoa in your thermo basket, then into another bowl of cold water. If you don't have two hours, leave to soak for as long as possible Peel and chop the sweet potato into rough chunks (around the size of golf balls) and place in your steaming tray Strain and rinse the quinoa (it's best to use a fine sieve so the quinoa doesn't fall through the holes). Then put it back into the thermo basket and insert it into your mixing jug. Add 700g water and place lid into position. Pop your steaming tray (filled with sweet potato) on top and cook this on steaming temp (hottest your machine will go) for 20 mins (or until sweet potato is cooked) Remove the quinoa and set aside for later. Discard the water. Set sweet potato aside Pre-heat oven to 170C and grease a large pie dish with some butter Without washing your jug, add cheese to your mixing jug and blitz for 10 secs/speed Add all remaining ingredients, including cooked sweet potato and quinoa, and mix on reverse, 20 secs/speed You may need to use your spatula in the hole of the lid to help move it around. Pour contents into your prepared tin and cook in oven for 45 mins or until cooked through We love this served with some grilled broccolini and cherry tomatoes cooked in butter

9 QUINOA TUNA BAKE DINNERS WEEK 1 DAY 4 30 min 45 min 8-10 This Quinoa Tuna Bake is amazing! It is packed with goodness, filled with veggies and great served cold in lunch boxes! It s pretty easy to whip up and it does make a large batch so you can enjoy it for leftovers too (making midday meals even easier!). My kids loved this, and went back for seconds QUINOA HERE 100 g quinoa (any colour) Pinch of salt 2 heaped tbsp. seeded mustard 1 x handful of baby spinach 100 g corn kernels 2 sliced spring onions 8 eggs 150 g block cheddar cheese, chopped roughly 425 g can tuna in spring water (pole & line caught), drained 2 medium sweet potatoes (300g) 700 g water Cracked pepper TRADITIONAL COOKING It is best to soak the quinoa for at least two hours before cooking. Place quinoa in a large glass bowl of cold water. If you don't have two hours, leave to soak for as long as possible Peel and chop the sweet potato into rough chunks and boil until soft but not soggy Strain and rinse the quinoa (it's best to use a fine sieve so the quinoa doesn't fall through the holes). Place into a small pot with enough water to cover, cook on a medium heat until water is absorbed and quinoa is soft and fluffy Pre-heat oven to 170C and grease a large pie dish with some butter Grate cheese and add to a large mixing bowl along with all other ingredients including sweet potato and quinoa and mix well Pour contents into your prepared tin and cook in oven for 45 mins or until cooked through We love this served with some grilled broccolini and cherry tomatoes cooked in butter

10 BEEF & VEGGIE PASTA BAKE DINNERS WEEK 1 DAY 5 15 min 20 min lots We love things that are easy to cook, that are very filling and that we can add a range of veggies into insert Beef and Veggie Pasta Bake! This is definitely freezer friendly, and makes a massive amount, so freeze leftovers for one of those crazy, busy nights we all have! VEGETABLE STOCK PASTE BEEF BROTH POWDER HERE 1 kg beef mince 1 brown onion, chopped roughly 2 garlic cloves 2 carrots, chopped roughly 1 small zucchini, chopped roughly 3 broccoli florets 1/2 capsicum 3-5 mushrooms 2 400g tin tomatoes 1 tbsp. vegetable stock paste 3 tbsp. beef bone broth powder 1 tbsp. mixed herbs 500 g pasta 2 large handfuls freshly grated cheese CHEESY SAUCE 40 g butter 2 tbsp. plain flour 350 g milk 60 g grated cheese THERMAL COOKING Pre-heat oven to 180C Brown mince in a large frying pan, till colour has changed Blitz onion, garlic, veggies, tomatoes, stock, broth and herbs for 5 secs/speed 6 Add to browned mince and bring to the boil. Turn down and simmer for 15 mins, stirring occasionally It is now time to cook the pasta, bring a large pot of water to the boil, add pasta and slightly undercook. Drain off water and set aside till mince is ready While the mince is cooking make the cheese sauce. Add these ingredients to a clean thermie jug and cook for 7 mins/90c/speed 4 Add the pasta to the mince and mix well. Pour into a large casserole tray and pour over cheese sauce. Top with grated cheese and bake in the oven for 15 mins, until golden on top

11 BEEF & VEGGIE PASTA BAKE DINNERS WEEK 1 DAY 5 15 min 20 min lots We love things that are easy to cook, that are very filling and that we can add a range of veggies into insert Beef and Veggie Pasta Bake! This is definitely freezer friendly, and makes a massive amount, so freeze leftovers for one of those crazy, busy nights we all have! VEGETABLE STOCK PASTE BEEF BROTH POWDER HERE 1 kg beef mince 1 brown onion, chopped roughly 2 garlic cloves 2 carrots, chopped roughly 1 small zucchini, chopped roughly 3 broccoli florets 1/2 capsicum 3-5 mushrooms 2 400g tin tomatoes 1 tbsp. vegetable stock paste 3 tbsp. beef bone broth powder 1 tbsp. mixed herbs 500 g pasta 2 large handfuls freshly grated cheese CHEESY SAUCE 40 g butter 2 tbsp. plain flour 350 g milk 60 g grated cheese TRADITIONAL COOKING Pre-heat oven to 180C Brown mince in a large frying pan, till colour has changed Finely dice onion, garlic, veggies and tomatoes, then add to mince Add stock, broth and herbs and stir well Turn down and simmer for 15 mins, stirring occasionally It is now time to cook the pasta, bring a large pot of water to the boil, add pasta and slightly undercook. Drain off water and set aside till mince is ready While the mince is cooking make the cheese sauce. Add these ingredients to a large pot, over a medium-hot heat, bring the mixture to the boil, then turn down to a gently simmer - stirring continuously until it has thickened Add the pasta to the mince and mix well. Pour into a large casserole tray and pour over cheese sauce. Top with grated cheese and bake in oven for 15 mins, untill golden on top

12 MUSHROOM GRAVY BONUS RECIPE 1 min 5 min 4 In an effort to add more mushrooms to our diet we decided to make some mushroom gravy. This is especially nice served over a big, juicy steak. But this is also great for chicken or as an accompaniment to our Steak and Mushroom Pie. BEEF BROTH POWDER HERE 6-8 button mushrooms 2 tbsp. Beef Bone Broth Powder 2 tbsp. plain flour Pinch salt 1 cup water In a cup, mix together the flour, Bone Broth Powder and 1/2 cup cold water, to form a runny paste Pour 1/2 cup water into your pan and turn the heat to medium/high Pour the gravy paste into the water as well as adding the mushrooms and stir continually till it starts to thicken, then turn the temperature down to very low If the gravy is too thick just add a bit more water till you reach the consistency you are after

13 DINNERS, WEEK 2 Garlic and Rosemary Rack of Lamb Indian Spiced Pumpkin Soup Beef and Vegetable Soup Herb Crusted Chicken Burgers Vegetable Pasties BONUS: Indian Spice Mix

14 GARLIC & ROSEMARY RACK OF LAMB DINNERS WEEK 2 DAY 1 10 min 1 hour 4 We love a good roast but sometimes I don t want to cook a full leg of lamb, or I simply don t have the time my solution is a rack of lamb. These are a bit cheaper, full of flavour and, if cooked right, super tender. I d just like to say, please make sure to get your meat from a reputable butcher who sources their meat from traditional farmers, you know, ones that allow the animals to eat grass and roam in paddocks. It is super important, that as meat eaters, we still respect the animals we eat. 1 rack of lamb (8-10 cutlets) 1 brown onion 3 garlic cloves 2 sprigs fresh rosemary salt and pepper for seasoning Veggies for roasting - potatoes, pumpkin, carrots, parsnip etc (as many as needed for your family) Preheat oven to 180C (fan forced). Line a baking dish with some baking paper and place the lamb inside Slice the onion and garlic and place them around the lamb Peel and cut up the roast veggies. Place these all around the lamb. Sprinkle the lot with salt and pepper Lay the rosemary sprigs around the lamb and cook for approx. 1 hour (or until cooked to your liking. I found one hour was enough for medium, so cook longer if you prefer well done). Allow the lamb to rest for 5 mins then slice then serve

15 INDIAN SPICED PUMPKIN SOUP DINNERS WEEK 2 DAY 2 10 min 15 min 4-6 Soup is most definitely a staple in our house, especially during winter. Seriously, how good is it to wrap your hands around a warm mug of soup. It is so portable as well, we often take a thermos full to the dance eisteddfod, the netball or the footy. This is a slight variation on the traditional pumpkin soup and features our Indian Spice Mix, which takes this soup to the next level (well, that is our opinion anyway). 1 small brown onion 1 garlic clove 1 tsp. Indian Spice Mix 700 g butternut pumpkin (I don't peel mine, just dice up small) 1 small carrot 300 ml water 1 x 400ml tin coconut milk THERMAL COOKING Place everything, except the coconut milk, into your thermie and cook for 15 mins/steaming temp/speed 1 Add coconut milk and then puree for 1 min/ speed 8, or till nice and smooth TRADITIONAL COOKING Place everything, except the coconut milk, into a large pot, bring to the boil, then reduce to a simmer. Cook for approx. 15 mins, or till the pumpkin is nice and tender. Stir often Add coconut milk and then puree using a stick blender or food processor

16 BEEF AND VEGETABLE SOUP SLOW COOKER DINNERS WEEK 2 DAY 3 10 min 8 hour 6-8 I remember as a child our mother would make beef soup and I would make her strain it because eating vegetables like that was something I was NOT going to do! Gladly, I ve since grown up and I love her soup now. It has made me realise that sometimes perseverance does pay off. Just because your kids won t eat it now, keep offering it to them because one day they may surprise you! I like to cook this soup in my slow cooker as it makes the beef fall apart and melt in your mouth. Oh, did I mention that this is cheap to make too!? 2 carrots 1 zucchini 1 large brown onion (or 2 small) 2 celery sticks 1 swede (about a large size) 1 osso bucco (350g) 1/4 cup vegetable stock paste 1/2 cup dried soup mix 1 L water Put osso bucco in the slow cooker Dice all vegetables and put them along with everything else in the slow cooker Cook for 8 hours on low Once done, break up meat and remove bone and fat Serve on its own or with a nice crusty bread roll

17 HERB CRUSTED CHICKEN BURGERS DINNERS WEEK 2 DAY 4 10 min 12 min 4 Oh wowsers, these are seriously goooood!!! They are also super easy to make and the best part was, everyone loved them, making them perfect for Friday nights instead of getting takeaway. Add any salad ingredients you like for a bit of an extra treat, you could also coat some pineapple in the same breadcrumb mix and fry that off as well. 2 chicken breasts 1 egg, lightly whisked with a dash of water 1 1/2 cups of breadcrumbs 2 tbsp. mixed herbs Coconut oil for frying Salad ingredients for filling Burger buns - I used sourdough rolls 6. Start by slicing each chicken breast in half - to make each breast thinner In a bowl, whisk your egg with a dash of water. In a separate bowl, mix the breadcrumbs and herbs Dip each breast in the egg mix, then into the breadcrumbs. Coating each one well Heat the coconut oil in a large frying pan over medium/hot heat. Place the chicken into the pan and cook for approx. 5 mins each side, or until cooked through While that is cooking prepare your rolls and fillings When chicken is cooked, place inside your burger and serve immediately

18 VEGETABLE PASTIES (that the kids ate!) DINNERS WEEK 2 DAY 5 15 min 30 min 6-8 These vegetable pasties are literally packed with vegetables and a whole lot of goodness. I must admit I was a little worried my kids wouldn t eat them but they did! I mean, who wouldn t love something covered in homemade pastry that s crunchy, tasty and full of goodness. You may like to experiment with different flavours, you can really use whatever vegetables you like. You could also add some cooked meat like some shredded chicken. 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 1 tsp. curry powder - optional Salt & pepper 2 eggs 1/2 cup frozen peas 1/2 cup corn kernels 70 g cheddar cheese 1L water 2 medium carrots 130 g white potato 150 g sweet potato 2 tbsp. chia seeds - optional THERMAL COOKING Start by making your pastry and place this into the fridge. If using store bought pastry sit this on the bench to defrost Peel and dice your potatoes and carrots Add cheese to your mixing jug and blitz for 7 secs/speed 7. Tip this into a large bowl No need to wash your bowl 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 Preheat oven to 220C and line 2 x oven trays with baking paper While your vegetables are cooking add your corn and peas into your bowl with the cheese. Mix in 1 of the eggs 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 the adults. Repeat until all circles are cut Whisk the other egg into a cup ready to use as an egg wash Cook for 15mins/steaming temp/speed 1 Once your vegetables are cooked add these to your cheese mixture, along with salt & pepper and curry powder (if using). Stir lightly to incorporate Add spoonful's 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 - sprinkle the pastry with chia seeds Bake in oven for 15 mins or until golden brown and the pastry is cooked Serve on their own, with a salad or with some sauce

19 VEGETABLE PASTIES (that the kids ate!) DINNERS WEEK 2 DAY 5 15 min 30 min 6-8 These vegetable pasties are literally packed with vegetables and a whole lot of goodness. I must admit I was a little worried my kids wouldn t eat them but they did! I mean, who wouldn t love something covered in homemade pastry that s crunchy, tasty and full of goodness. You may like to experiment with different flavours, you can really use whatever vegetables you like. You could also add some cooked meat like some shredded chicken. 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 1 tsp. curry powder - optional Salt & pepper 2 eggs 1/2 cup frozen peas 1/2 cup corn kernels 70 g cheddar cheese 1L water 2 medium carrots 130 g white potato 150 g sweet potato 2 tbsp. chia seeds - optional TRADITIONAL COOKING Start by making your pastry and place this into the fridge. If using store bought pastry sit this on the bench to defrost Peel and dice your potatoes and carrots Grate the cheese and tip this into a large bowl Steam sweet potato, white potato and carrots in a steaming pot, or in the microwave until cooked but not mush Preheat oven to 220C and line 2 x oven trays with baking paper While your vegetables are cooking, grate your cheese and add corn and peas into a large bowl. Stir in one egg 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 the adults. Repeat until all circles are cut Whisk the other egg into a cup ready to use as an egg wash Once your vegetables are cooked add these to your cheese mixture, along with salt & pepper and curry powder (if using). Stir lightly to incorporate Add spoonful's 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 - sprinkle the pastry with chia seeds Bake in oven for 15 mins or until golden brown and the pastry is cooked Serve on their own, with a salad or with some sauce

20 INDIAN SPICE MIX BONUS RECIPE 2 min 2 min Lots This is a really versatile mix and makes a great addition to any Indian dish. You can also add this to naan bread and wraps for a twist on the traditional flavour. We use this sprinkled over chicken, in place of traditional curry powder, or even added to soups, like the Indian Spiced Pumpkin Soup. 1 tbsp. ground cumin 1 tbsp. ground coriander 2 tsp. ground turmeric 1 tsp. dried chilli flakes 1/4 tsp. ground cinnamon 1/2 tsp. ground cardamom Pinch of ground cloves THERMAL COOKING Place your cumin, coriander and cardamon into your mixing jug and dry cook for 2 mins/80c/speed 2 Add everything else and mix 5 sec/speed 6. Allow the mix to cool completely before pouring into the storage container Tip: Store in an airtight container in your pantry. A single recipe filled a recycled spice jar. Double or triple recipe if needed TRADITIONAL COOKING Place your cumin, coriander and cardamon into a dry frying pan and cook over a medium/high heat for 1-2 mins, until nice and fragrant Add everything else and mix through. Transfer to a large bowl and allow to cool before storing in an airtight container. Double or triple recipe if needed and store in a sealed container

21 DINNERS, WEEK 3 Cheats Chicken Curry Mac and Cheese Steamed Buns Pork and Chickpea Curry Easy Quiche BONUS: Teriyaki Sauce

22 CHEATS CHICKEN CURRY DINNERS WEEK 3 DAY 1 10 min 20 min 4-6 Easy tick! Fast tick! Yummy tick! Yup, this ticks all the boxes and then some. It is extremely versatile use thighs, wings, drumsticks or even a whole chicken if you want. Add in as many veggies as you like, bulk it out with loads so you have lots of leftovers. Add a bit of extra chilli if that is your thing! I guess, what I am trying to say is, have fun with this recipe and make it your own! CURRY POWDER HERE 8 chicken thighs, cut into chunks 1 small brown onion 2 garlic cloves 1 tsp. curry powder 1 tbsp. cornflour 1 x 400ml tin coconut cream 1 tsp. turmeric Optional - add loads of veggies and double the curry powder, cornflour, coconut cream and turmeric for extra sauce THERMAL COOKING Place onion and garlic into the jug and blitz for 3 secs/speed 8. Scrape down sides and cook for 3 mins/100c/speed 1 Insert the butterfly attachment and add all other ingredients. Cook for 15mins/100C/reverse speed 1 Serve with some boiled rice, steamed greens or even noodles TRADITIONAL COOKING Peel and dice the onion and garlic untill they are nice and fine In a large frying pan, over a medium/high heat, cook the onion, garlic and chicken untill the chicken is cooked through Mix the curry powder, cornflour, turmeric and coconut cream together in a small jug Turn the heat down then pour the sauce mix over the chicken and stir through. Allow to simmer till the sauce thickens Serve with some boiled rice, steamed greens or even noodles

23 MAC AND CHEESE DINNERS WEEK 3 DAY 2 3 min 8 min 4-6 Mac and Cheese! What can we say really! A oldy but a goodie in our eyes. There are so many different varieties of Mac and Cheese available but we think this one is traditional and great tasting. The perfect on the go need a fast meal idea. 500 g macaroni pasta 1/2 brown onion 1 garlic 50 g gutter 650 g milk 150 g tasty cheese - grated 50 g parmesan - grated 70 g plain flour THERMAL COOKING Blitz onion, garlic and butter for 2mins/ 100deg/ speed 1 Time to cook your pasta as per packet instructions Add all remaining ingredients except for the pasta and cook for 7mins/ 90deg/speed 4 Mix everything in a bowl and serve TRADITIONAL COOKING Finely chop onion and garlic and place with butter in a med to high frying pan until golden brown Time to cook your pasta as per packet instructions Add milk. Turn down the heat and let to simmer, stirring occasionally for 7 mins Add cheese, mixture and pasta in a large bowl and mix well Serve warm

24 STEAMED BUNS DINNERS WEEK 3 DAY 3 1 hour 40 min 30 min 6 Ummm, seriously, these steamed buns are gods gift to earth You don t need an oven for these as you ll be cooking them in your top steaming tray. They are pretty easy to whip up but do take a bit of time as you need to let the dough rise twice. You can cook these on the weekend and store them in an air-tight container for up to 2 days in the fridge, however fresh is best. I served these with some baby spinach, grated carrot, and smoked salmon. I then drizzled the top with our homemade Teriyaki sauce recipe C mon do it! 2 tsp. dried yeast 30 g rapadura or raw sugar 260 g filtered water (you may need a little more later) 580 g white bakers flour (other flour doesn't work as well) 1/2 tsp. salt 1 tbsp. olive oil, 1 tsp olive oil, 1/8 cup olive oil Place yeast, sugar, and water into your mixing jug. Heat to 37C/3 mins/speed 1 Add all other ingredients and knead for 4 mins. If your mixture isn't forming into a ball, add a little bit more water until you get a ball Add 1 tsp olive oil into a separate bowl and coat the bowl well. Tip your dough into the bowl and sit it somewhere warm to rise and double in size. Cover with a clean tea towel. The more humid your room is, the better rise you'll get Once it's doubled in size, roll your dough into a long sausage shape about 5cm round. Chop it in half, then half again. Then chop those bits into 3 or You want around 18 even sized pieces Roll out each piece into a square type shape, approx 3mm thick. Brush it with olive oil. Place a straw or chopstick in the middle and then fold them in half so the oiled sides are touching. Repeat with all pieces and sit them on a piece of baking paper covered with a towel. Let these rise and double in size Pour water into your mixing jug to the 1L line. On steaming temp (Varoma if you're using a Thermomix). Let the water come to the boil Place as many buns (as you can fit) into your bottom and top trays. Don't over crowd, and no need to oil Cook these on steaming temp for 8 minutes/speed Sit on a wire rack covered with a clean tea towel once done. Repeat with remaining dough until all cooked Fill these with your filling of choice. I served these with some baby spinach, grated carrot, and smoked salmon and then drizzled the top with Teriyaki sauce. Serve and enjoy!

25 PORK AND CHICKPEA CURRY(Slow cooker) DINNERS WEEK 3 DAY 4 15 min 6 hours 40 min 6-8 Don t you love a meal that you know is going to be YUM! Especially when it s slow cooked because you can smell it all day long or it s even better when you put a slow cooker on in the morning and come home to that aroma of dinner already cooked. brilliant! This is a recipe that my kids love, it s the perfect family favourite. Adjust the curry powder to suit your own taste buds, but we love ours spicy!! 500 g pork fillet 1 brown onion 1 tbsp. curry powder 400 g tin tomatoes 1 big heaped tbsp. vegetable stock 3 big handfuls of baby spinach 1 can chickpeas drained & washed 1/2 cup coconut milk Cooked rice to serve (brown or white is fine) CURRY POWDER HERE VEGETABLE STOCK PASTE Cut pork into 2cm cubes and put into slow cooker Slice onion roughly and add to slow cooker Add veggie stock, tin tomatoes and curry powder and cook on high for 4 hours, or low for 6-8 hours With 30 mins till serving time, add the chickpeas, spinach leaves and coconut milk to the slow cooker and stir gently and leave to finish cooking Serve with rice

26 EASY QUICHE DINNERS WEEK 3 DAY 5 10 min 45 min 6 This is a bit of a go to recipe in our house. I love chunking it full of veggies and my favourite filling is with salmon. You could use ham or bacon, however. Feel free to swap around the veggies, you can really use whatever and as little or as much as you feel like. Serve on its own, or with some homemade chips and salad. Try it with our homemade barbeque or tomato sauce. 200 g block cheese, chopped roughly 1 tbsp. vegetable stock 100 g self-raising flour (spelt, buckwheat, GF plain with 3 tsp baking powder would all work fine too) 130 g milk 8 eggs 170 g cream 1 kale or spinach leaf or a handful of baby spinach sliced thinly 1/2 yellow capsicum, chopped roughly 1/2 red capsicum, chopped roughly 1 zucchini, chopped roughly 2 carrots, chopped roughly Meat of choice. I used a 410g can of tin salmon in this quiche, however, you could use ham, bacon, chicken, BBQ chicken or leave the meat out if you want a vegetarian quiche VEGETABLE STOCK PASTE THERMAL COOKING Put cheese, carrots, zucchini, capsicum in the mixing jug and chop 5 secs/speed 5 Add cream, eggs, milk, flour, and stock and mix for 5 secs/reverse, speed 4 Preheat oven to 180C and grease a quiche dish with butter Tip half of the mixture into your dish. Top with spinach and meat of choice Tip the remaining mixture from your mixing jug on top of your spinach and meat Bake in oven for about minutes. You'll know when its cooked it won't wobble like raw eggs TRADITIONAL COOKING Grate cheese, carrots and finely chop zucchini, capsicum and place in a large mixing bowl Add cream, eggs, milk, flour, and stock and mix until well combined Preheat oven to 180C and grease a quiche dish with butter Tip half of the mixture into your dish. Top with spinach and meat of choice Tip the remaining mixture from your mixing jug on top of your spinach and meat Bake in oven for about minutes. You'll know when its cooked it won't wobble like raw eggs

27 TERIYAKI SAUCE The Perfect Marinade! BONUS RECIPE 5 min 20 min LOTS I wanted an additive free Teriyaki sauce, it s a little hard to come by in the supermarket so I thought I d make my own, and, hopefully I m allowed to say this, but I think it s the best damn thing ever! This sauce goes perfect in a stir fry, Asian style cooking and is lovely as a dipping sauce with your rice paper rolls or sushi. YUM! 2 garlic cloves 1 cm piece of fresh ginger 1 tbsp. of Chinese wine 100 g tamari or soy sauce 50 g rapadura (or brown) sugar 2 tbsp. honey 50 g water Pinch of salt THERMAL COOKING Chop your garlic and ginger finely. 3 secs/speed 7. You may need to scrape down the sides and repeat Add all other ingredients and cook on 100C/20 mins/speed You want it to reduce and thicken. Make sure your MC is OFF Once cooked transfer to a sterilised glass jar and let it cool down. It will thicken upon standing Store in fridge for a few days TIP: If you want it extra smooth, blitz all ingredients for 30 secs/speed 9 before you cook it TRADITIONAL COOKING In a food processor, blitz your garlic and ginger finely on a high speed. You may need to scrape down the sides and repeat Add garlic and ginger along with all other ingredients to a medium to large pot and cook on a medium to high heat for approx 20mins stirring regularly. You want it to reduce and thicken Once cooked transfer to a sterilised glass jar and let it cool down. It will thicken upon standing Store in fridge for a few days TIP: If you want it extra smooth, blitz all ingredients in your food processor prior to cooking

28 SNACKS, WEEK 4 Wholefood Chocolate Mousse Apricot Bites Orange Kiss Biscuits LCM Bars Apple Roly Poly BONUS: Chocolate Crunch Slice

29 WHOLEFOOD CHOCOLATE MOUSSE SNACKS WEEK 4 DAY 1 3 hour 1 hour 6 I might do a little happy dance when I create a recipe as good as this, can you imagine me? I really should insert a good GIF right now I m not joking when I say this total wholefood chocolate mousse is a winner, we all demolished it. Lucky I got two coconuts in my shop as we couldn t wait for more and I just had to make another batch straight away. This recipe would also work well using pure essential oils (make sure they re food grade, which is why we love doterra). 2-3 drops of Peppermint or 2-3 drops of Wild Orange would be amazing!! 1 baby Thai coconut 1/2 cup coconut water (from your baby coconut) 1 cup soaked cashews (soaked for max 3 hours then strain, discard water) 1/4 cup hemp seeds 1/4 cup cacao powder (more if you like dark chocolate) 1 ripe avocado 1/2 tsp. vanilla paste 1-2 tbsp 100% pure maple syrup 6. Crack the baby coconut open and pour coconut water into a jug. Keep this for later Scrape out all the coconut flesh and place into your blender. If using a Thermomix place into your mixing jug Add all other ingredients and blend together on med-high speed. If using a Thermomix blitz on speed 7 until it comes together. Should take around 20 seconds Scrape down the sides and repeat. You want a nice smooth mixture Pour into glasses or containers and place in fridge for an hour to set Top with yoghurt, fruit and muesli if you desire. Yum!

30 APRICOT BITES SNACKS WEEK 4 DAY 2 1 min 1 min LOTS These Apricot Bites are a real hit with kids and make the ideal healthy lunchbox snack! You have the ability to make them into all shapes and sizes and are a great way to get the kids involved in the kitchen as they are so simple to make. Tip: You want to get real Organic Apricots from your health shop. These tend to be a more dark brown colour and not the bright orange that we are used to seeing in the supermarket. This bright orange colour is due to the Sulfur dioxide (Additive 220) that is in them to preserve the growth of bacteria and other nasties. Sulfur Dioxide (Addictive 220) can be fatal to asthmatics 200 g organic apricots 100 g desiccated coconut 1/2 tsp. vanilla paste THERMAL COOKING Add all ingredients into your mixing jug and mix for 30sec/ speed 8 (or until mixture comes together nicely) Roll into small balls or place in a flat tray and store in fridge Once left to set and cool you will be able to cut into various shapes and size TRADITIONAL COOKING Place all ingredients into a food processor and mix for 30sec on high speed ( or until your mixture comes together nicely) Roll into small balls or place in a flat tray and store in fridge Once left to set and cool you will be able to cut into various shapes and size

31 ORANGE KISS BISCUITS SNACKS WEEK 4 DAY 3 5 min 15 min 20 If you want a biscuit that s delicious, moreish, scrumptious (ok you get our drift ) then make these Orange Kiss Biscuits! This version is additive free, you won t find a synthetic artificial food colour in sight, and we use real orange, not the synthetic fake stuff from the supermarket. Yep, you have a look what is in their biscuits next time you re at the supermarket, it ll shock you! VANILLA BEAN PASTE HERE WILD ORANGE ESSENTIAL OIL 5 drops wild orange doterra essential oils or the zest of one orange 50 g raw sugar 100 g icing sugar 35 g cornflour 250 g soft butter 2 eggs 1 tsp. vanilla paste 3 cups self raising flour ICING 200 g icing sugar 20 g butter Juice of half an orange (approx. 2 tblsp) 1/2 tsp. vanilla paste 3 extra drops Wild Orange doterra, optional THERMAL COOKING Preheat oven to 160C and line two flat baking trays with baking paper Add the raw sugar and blitz for 5 secs/speed 9 Now add the butter (which should be soft) and mix 10 secs/speed Scrape down sides and repeat for a further 5 secs Add the icing sugar and cornflour and mix 5 secs/ speed 4 Add vanilla, wild orange doterra drops (or zest) and eggs and mix 5 secs/speed 4 Now turn your machine onto speed 1 and add the flour through the hole in the lid When all added increase speed to 4 for 10 secs. You might need to mix the last bit using your spatula Roll teaspoon sized amounts into small balls and flatten with the back of a fork Bake in the oven for approx. 15 mins or until golden. Allow to cool on a wire rack. Once cool join together with orange icing To make your icing place all ingredients into your mixing jug and blitz 10 secs/speed Scrape and repeat if needed Place icing into a piping bag and squeeze icing mix on bottom side of one biscuit and place another on top Store in an airtight container in the pantry. They freeze really well also

32 ORANGE KISS BISCUITS SNACKS WEEK 4 DAY 3 5 min 15 min 20 If you want a biscuit that s delicious, moreish, scrumptious (ok you get our drift ) then make these Orange Kiss Biscuits! This version is additive free, you won t find a synthetic artificial food colour in sight, and we use real orange, not the synthetic fake stuff from the supermarket. Yep, you have a look what is in their biscuits next time you re at the supermarket, it ll shock you! 5 drops wild orange doterra essential oils or the zest of one orange 50 g raw sugar 100 g icing sugar 35 g cornflour 250 g soft butter 2 eggs 1 tsp. vanilla paste 3 cups self raising flour ICING 200 g icing sugar 20 g butter Juice of half an orange (approx. 2 tblsp) 1/2 tsp. vanilla paste 3 extra drops Wild Orange doterra, optional VANILLA BEAN PASTE HERE WILD ORANGE ESSENTIAL OIL TRADITIONAL COOKING Preheat oven to 160C and line two flat baking trays with some baking paper Combine raw sugar and butter (which should be soft) and beat with hand beaters until soft and creamy Add the icing sugar and cornflour and mix on medium for a further one minute Add vanilla, wild orange doterra drops (or zest) and eggs and mix on medium for one minute Now turn your beaters down to slow and slowly add the flour. Mix until incorporated well. You may need to do this with a wooden spoon Roll teaspoon sized amounts into small balls and flatten with the back of a fork Bake in the oven for approx. 15 mins or until golden. Allow to cool on a wire rack. Once cool join together with orange icing using our basic icing recipe To make your icing place all ingredients a bowl and mix until incorporated Place icing into a piping bag and squeeze icing mix on bottom side of one biscuit and place another on top Store in an airtight container in the pantry. They freeze really well also

33 LCM Bars Sistermixin Additive Free Style SNACKS WEEK 4 DAY 4 10 min 30 min 12 To make this recipe additive-free, you need to use white marshmallows and check the ingredients. Today I had to get the pink and white ones as I couldn t find just a plain white packet, so I threw all the pink ones in the bin as these contain colour 122 which is linked to suspected carcinogen, mutagen, skin rashes, oedema, hyperactivity and is banned in Sweden, USA, Austria, and Norway- but is still allowed in Australia go figure!! 4 cups brown rice puffs 150 g marshmallows (white) 50 g butter 3 tbsp. hokey pokey bits Artificial free 100 & 1000's THERMAL COOKING Line a slice tin with baking paper and have some hanging over the side if you can Melt your butter and marshmallows in your thermie bowl for 8 min/70c/speed 1 In another large bowl add your rice puffs Once your 8 minutes are up, check to see if all your marshmallows have melted. If they haven't, continue to cook on 80C for another minute or If they have melted, add hokey pokey bits and stir for 5 sec/speed 2 Working quickly, add your melted marshmallow mix into your rice puffs. This will start to set quickly and it will be sticky Press this mix into your prepared tin, and flatten it down. I found wetting a metal spoon stopped the mixture from sticking to my spoon. Just be careful not to wet the rice puffs too much Sprinkle with Hopper sprinkles and press these gently into the LCM bars (so they don't roll off the top) Set this in the fridge for an hour or two. Once hard, slice and enjoy! This recipe does not freeze and is best eaten within 3 days of making

34 LCM Bars Sistermixin Additive Free Style SNACKS WEEK 4 DAY 4 10 min 30 min 12 To make this recipe additive-free, you need to use white marshmallows and check the ingredients. Today I had to get the pink and white ones as I couldn t find just a plain white packet, so I threw all the pink ones in the bin as these contain colour 122 which is linked to suspected carcinogen, mutagen, skin rashes, oedema, hyperactivity and is banned in Sweden, USA, Austria, and Norway- but is still allowed in Australia go figure!! 4 cups brown rice puffs 150 g marshmallows (white) 50 g butter 3 tbsp. hokey pokey bits Artificial free 100 & 1000's TRADITIONAL COOKING Line a slice tin with baking paper and have some hanging over the side if you can Melt your butter and marshmallows in a glass microwave safe bowl until melted. This may take a couple of minutes. We suggest doing this for 1min at a time checking and stirring until mixed well In another large bowl add your rice puffs Once your mix has melted, add hokey pokey bits and stir until well mixed Working quickly, add your melted marshmallow mix in with your rice puffs. This will start to set quickly and it will be sticky Press this mix into your prepared tin, and flatten it down. I found wetting a metal spoon stopped the mixture from sticking to my spoon. Just be careful not to wet the rice puffs too much Sprinkle with Hopper sprinkles and press these gently into the LCM bars (so they don't roll off the top) Set this in the fridge for an hour or two. Once hard, slice and enjoy! This recipe does not freeze and is best eaten within 3 days of making

35 APPLE ROLY POLY SNACKS WEEK 4 DAY 5 10 min 25 min 12 These Roly Poly s was something our grandmother used to make, they are delicious and so easy to whip up. They make a great dinner party dessert because of how simple they are, but you ll get a good serving. We like them served with some pouring cream or ice-cream, but the choice is yours. Enjoy! Pinch salt 120 g butter 260 g milk 350 g self-raising flour + extra for benchtop Handful sultanas 3 large granny smith apples, peeled, cored and diced 2 tsp. cinnamon SAUCE 3 tbsp. golden syrup 3/4 cup brown or rapadura sugar 2 cups boiling water 2 tbsp. butter Pinch salt THERMAL COOKING Grease a casserole dish with butter, set aside. A pyrex dish is perfect Pre-heat oven to 175C Add butter (must be soft but not melted), self-raising flour, salt and milk into your mixing jug. Mix together on speed 4 until it forms a ball. Will take approx 15 seconds Once in a ball, it'll be sticky, that's fine. Flour a bench top well, and tip out the dough Roll your dough into a rectangle shape about 1/2 cm thick. It'll be quite large, about 40cm wide x 20cm high Top with diced apple, cinnamon and sultanas in an even layer Roll into a log, like scrolls. Then chop the scrolls about 4cm long. Place these apple side up (like in the photo) and arrange them side by side until your dish is full Now make the sauce by stirring all sauce ingredients together until the butter is melted. Reverse, Speed Tip this over the top of your scrolls and place the dish in the oven Cook this until it's golden brown on top, approx 25 mins Serve warm with pouring cream, or ice-cream

36 APPLE ROLY POLY SNACKS WEEK 4 DAY 5 10 min 25 min 12 These Roly Poly s was something our grandmother used to make, they are delicious and so easy to whip up. They make a great dinner party dessert because of how simple they are, but you ll get a good serving. We like them served with some pouring cream or ice-cream, but the choice is yours. Enjoy! Pinch salt 120 g butter 260 g milk 350 g self-raising flour + extra for benchtop Handful sultanas 3 large granny smith apples, peeled, cored and diced 2 tsp. cinnamon SAUCE 3 tbsp. golden syrup 3/4 cup brown or rapadura sugar 2 cups boiling water 2 tbsp. butter Pinch salt TRADITIONAL COOKING Grease a casserole dish with butter, set aside. A pyrex dish is perfect. Pre-heat oven to 175C. Add butter (must be soft but not melted), SR flour, salt and milk into a large bowl or food mixer. Mix together with a wooden spoon or on low to med speed until it forms a ball. Will take approx 15 seconds. Once in a ball, it'll be sticky, that's fine. Flour a bench top well, and tip out the dough. Roll your dough into a rectangle shape about 1/2 cm thick. It'll be quite large, about 40cm wide x 20cm high. Top with diced apple, cinnamon and sultanas in an even layer. Roll into a log, like scrolls. Then chop the scrolls about 4cm long. Place these apple side up (like in the photo) and arrange them side by side until your dish is full Now make the sauce. Melt your butter and add to a large bowl with all sauce ingredients and mix until well combined. Tip this over the top of your scrolls and place the dish in the oven Cook this until it's golden brown on top, approx 25 mins. Serve warm with pouring cream, or ice-cream

37 CHOCOLATE CRUNCH SLICE BONUS RECIPE 5 min 25 min 12 Chocolate Crunch Slice is a total winner in our house. I love that I can freeze it, I love that it is chocolate flavoured and I am so happy that the kids love it in their lunches. VANILLA BEAN PASTE HERE BASIC ICING RECIPE 150 g butter, melted 160 g self-raising flour 110 g brown sugar (or rapadura) 75 g desiccated coconut (preservative free) 30 g cornflakes 10 g cacao powder 1 tsp. vanilla extract or paste THERMAL COOKING Preheat your oven to 180C and grease and line a slice tin with some baking paper Place the butter in your jug and melt for 1 min/50c/speed 3 Now add everything else and mix on reverse for 10 secs/speed 3 Bake for mins. Allow to cool in tin slightly and ice while still warm (but not hot) with our basic icing. Slice while still warm. Store in an airtight container TRADITIONAL COOKING Preheat your oven to 180C and grease and line a slice tin with some baking paper In a microwave safe glass bowl, melt your butter Now, in the same bowl add everything else and mix gently with a wooden spoon Bake for mins. Allow to cool in tin slightly and ice while still warm (but not hot) with our basic icing. Slice while still warm. Store in an airtight container

38 JULY 2018 SHOPPING LISTS Dinners Week One Dinners Week Two Dinners Week Three Snacks Week Four

39 SHOPPING LIST DINNERS WEEK ONE July STEAK AND MUSHROOM PIE PIE FILLING OTHER 1 kg diced steak (rump, blade or round cuts all work well) 1 tbsp. veggie stock paste 4 tbsp. plain flour 8-10 sliced mushrooms 1/2 tsp. ground black pepper 1/2 tsp. salt 1/2 tsp. dried thyme 1 small brown onion 1/2 cup Nutra Organics Collagen Powder 1/3 cup Nutra Organics Beef Broth Powder 1 sheet shortcrust pastry 1 sheet puff pastry dash of fresh milk MEXICAN SPICED CHICKEN DRUMSTICKS 6-8 chicken drumsticks (more if you need) 2 tbsp. Mexican Spice Mix 1 brown onion 2-3 carrots, or any other roast veggie you want to add to the mix Extra Virgin Olive Oil GARLIC AND ROSEMARY SLOW COOKED LAMB 1 Leg of Lamb (deboned optional) 5 garlic cloves Large handful of fresh rosemary sprigs A sprinkle of salt and pepper Drizzle olive oil 1 small brown onion, sliced

40 SHOPPING LIST DINNERS WEEK ONE July QUINOA TUNA BAKE BEEF AND VEGGIE PASTA BAKE 100 g quinoa (any colour) Pinch of salt 2 heaped tbsp. seeded mustard 1 x handful of baby spinach 100 g corn kernels 2 sliced spring onions 8 eggs 150 g block cheddar cheese, chopped roughly 425 g can tuna in spring water (pole & line caught), drained 2 medium sweet potatoes (300g) Cracked pepper 1 kg beef mince 1 brown onion, chopped roughly 2 garlic cloves 2 carrots, chopped roughly 1 small zucchini, chopped roughly 3 broccoli florets 1/2 capsicum 3-5 mushrooms 2 400g tin tomatoes 1 tbsp. vegetable stock paste 3 tbsp. beef bone broth powder 1 tbsp. mixed herbs 500 g pasta 2 large handfuls freshly grated cheese CHEESY SAUCE 40 g butter 2 tbsp. plain flour 350 g milk 60 g grated cheese BONUS: MUSHROOM GRAVY 6-8 button mushrooms 2 tbsp. Beef Bone Broth Powder 2 tbsp. plain flour Pinch salt

41 SHOPPING LIST DINNERS WEEK TWO July GARLIC AND ROSEMARY RACK OF LAMB 1 rack of lamb (8-10 cutlets) 1 brown onion 3 garlic cloves 2 sprigs fresh rosemary Salt and pepper for seasoning Veggies for roasting - potatoes, pumpkin, carrots, parsnip etc (as many as needed for your family) INDIAN SPICED PUMPKIN SOUP 1 small brown onion 1 garlic clove 1 tsp. Indian Spice Mix 700 g butternut pumpkin (I don't peel mine, just dice up small) 1 small carrot 1 x 400ml tin coconut milk BEEF AND VEGETABLE SOUP HERB CRUSTED CHICKEN BURGERS 2 carrots 1 zucchini 1 large brown onion (or 2 small) 2 celery sticks 1 swede (about a large size) 1 osso bucco (350g) 1/4 cup vegetable stock paste paste 1/2 cup dried soup mix 2 chicken breasts 1 egg, lightly whisked with a dash of water 1 1/2 cups of breadcrumbs 2 heaped tbsp. mixed herbs Coconut oil for frying Salad ingredients for filling Burger buns - I used sourdough rolls

42 SHOPPING LIST DINNERS WEEK TWO July VEGETABLE PASTIES 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 1 tsp. curry powder - optional Salt & pepper 2 eggs 1/2 cup frozen peas 1/2 cup corn kernels 70 g cheddar cheese 2 medium carrots 130 g white potato 150 g sweet potato 2 tbsp. chia seeds - optional BONUS: MUSHROOM GRAVY 1 tbsp. ground cumin 1 tbsp. ground coriander 2 tsp. ground turmeric 1 tsp. dried chilli flakes 1/4 tsp. ground cinnamon 1/2 tsp. ground cardamom pinch of ground cloves

43 SHOPPING LIST DINNERS WEEK THREE July CHEATS CHICKEN CURRY 8 chicken thighs, cut into chunks 1 small brown onion 2 garlic cloves 1 tsp. curry powder 1 tbsp. cornflour 1 x 400ml tin coconut cream 1 tsp. turmeric Optional - add loads of veggies and double the curry powder, cornflour, coconut cream and turmeric for extra sauce MAC AND CHEESE 500 g macaroni pasta 1/2 brown onion 1 garlic 50 g butter 650 g milk 150 g tasty cheese - grated 50 g parmesan - grated 70 g plain flour STEAMED BUNS 2 tsp. dried yeast 30 g rapadura or raw sugar 580 g white bakers flour (other flour doesn't work as well) 1/2 tsp. salt 1 tbsp. olive oil, 1 tsp olive oil, 1/8 cup olive oil PORK AND CHICKPEA CURRY 500 g pork fillet 1 brown onion 1 tbsp. curry powder 400 g tin tomatoes 1 big heaped tbsp. vegetable stock paste 3 big handfuls of baby spinach 1 can chickpeas drained & washed 1/2 cup coconut milk Cooked rice to serve (brown or white is fine)

44 SHOPPING LIST DINNERS WEEK THREE July EASY QUICHE 200 g block cheese, chopped roughly 1 tbsp. vegetable stock paste 100 g self-raising flour (spelt, buckwheat, GF plain with 3 tsp. baking powder would all work fine too) 130 g milk 8 eggs 170 g cream 1 kale or spinach leaf or a handful of baby spinach sliced thinly 1/2 yellow capsicum, chopped roughly 1/2 red capsicum, chopped roughly 1 zucchini, chopped roughly 2 carrots, chopped roughly Meat of choice. I used a 410g can of tin salmon in this quiche, however, you could use ham, bacon, chicken, BBQ chicken or leave the meat out if you want a vegetarian quiche BONUS: TERIYAKI SAUCE 2 garlic cloves 1 cm piece of fresh ginger 1 tbsp. of Chinese wine 100 g tamari or soy sauce 50 g rapadura (or brown) sugar 2 tbsp. honey Pinch of salt

45 SHOPPING LIST SNACKS WEEK FOUR July ORANGE KISS BISCUITS 5 drops wild orange doterra essential oils or the zest of one orange 50 g raw sugar 100 g icing sugar 35 g cornflour 250 g soft butter 2 eggs 1 tsp. vanilla paste 3 cups self raising flour ICING 200 g icing sugar 20 g butter juice of half an orange (approx 2 tbsp) 1/2 tsp. vanilla paste 3 extra drops Wild Orange doterra, optional APPLE ROLY POLY SAUCE Pinch salt 120 g butter 260 g milk 350 g self-raising flour + extra for benchtop Handful sultanas 3 large granny smith apples, peeled, cored and diced 2 tsp. cinnamon 3 tbsp. golden syrup 3/4 cups brown or rapadura sugar Pinch salt

46 SHOPPING LIST SNACKS July WHOLEFOOD CHOCOLATE MOUSE 1 baby Thai coconut 1/2 cup coconut water (from your baby coconut) 1 cup soaked cashews (soaked for max 3 hours then strain, discard water) 1/4 cup hemp seeds 1/4 cup cacao powder (more if you like dark chocolate) 1 ripe avocado 1/2 tsp. vanilla paste 1-2 tbsp 100% pure maple syrup APRICOT BITES 200 g organic apricots 100 g desiccated coconut 1/2 tsp. Vanilla paste LCM BARS 4 cups brown rice puffs 150 g marshmallows (white) 50 g butter 3 tbsp. hokey pokey bits Artificial free 100 & 1000's BONUS: CHOCOLATE CRUNCH SLICE 150 g butter, melted 160 g self-raising flour 110 g brown sugar (or rapadura) 75 g desiccated coconut (preservative free) 30 g cornflakes 10 g cacao powder 1 tsp. vanilla extract or paste

47 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 47