Kezia xxx. Hello July! Happy Eating!

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2 Hello July! Here is another tasty x2 week Meal Plan. As always feel free to follow it to the letter or to use it an inspiration. All the recipes are included below for ease and all the recipes come with a vegetarian alternative and options of gluten, dairy and refined sugar free. 'Print me of! If you want to quickly print of the meal plan and shopping lists only (without the recipes to save paper) then click here to download a ready to go print of. Happy Eating! Kezia xxx Please note these recipes and meal plans are for your use only. Please don't share the content online or with any other non-nourish members.

3 & notes Meat. I get a monthly meat box delivered from Coombe Farm which is a organic and fully grass fed farm with high quality meat. Another organic and grass fed farm is Eversfield Farm where you can order meat too. Fish. I have also had a monthly fishbox.co.uk where you can get wild Scottish fish straight to your door from small boats. You can put in your preferences too so you wont get stuck with oysters if you don't like them! Vegetables. You can get organic veg delivered straight to your door. Either google a local company in your region or you can use Abel & Cole or Riverford to get vegetables, eggs and milk (if you drink it) straight to your door. Other tid-bits Tempeh lots of health food shops sell this or you can buy it online in bulk here (not sold in supermarkets but this is a great source of protein for veggies) GF sausages lots of great brands are gluten free -just check the ingredients and look for the gluten free label. Veggies sausages quorn does a gluten free veggies sausage Soy & dairy free cheese you don't want to eat loads of dairy free cheese as its pretty processed but if you know you don't react well to dairy but cravings a cheesy pizza then Violife does a good soy and dairy free cheese Tamari sauce available in the free-from aisle in most supermarkets and is a gluten free version of soy sauce. Or you can buy a soy free 'soy sauce' called coconut aminos which is only really available online here BA = BULK ALERT - this makes a large quantity so you can cook once and eat twice. This meal plan is based on 2-4 people eating (2 with big appetite, 4 with small appetites) adjust to your own quantities.

4 Meal Plan 1 Breakfast Lunch Dinner Snacks/ Pudding 2-3 sof boiled eggs peeled and placed on a pile of cooked kale in butter and lemon zest ad salt. Moroccan Hummus with salad, olives, ham and oatcakes. Cider Chicken (Chicken up the Bum ) or Falafel Burgers with salad and Liver Loving Coleslaw Aim for 1-2 a day and use common sense... I.e don't eat the same thing all day as r a 'snack' Coconut Chia Porridge topped with walnuts and blackcurrants Lefover Chicken or Burgers with a big salad and olive oil and balsamic Slow Cooked Ratatouille topped with a poached egg ad served with a small amount of rice. Cup of bone broth ½ an avocado on 2-3 rice cakes with salt Chocolate Power Smoothie Butternut Squash & Chilli Soup with carrots & hummus on the side Easy Chilli served with avocado slices, large salad, and normal rice (small amount) or cauliflower rice BA Almonds and cashews Green Smoothie Mocha 2-3 sof boiled eggs peeled and placed on a pile of cooked kale in butter and lemon zest ad salt. Moroccan Hummus with large salad, olives, ham and GF oatcakes. Pea & Sweet Potato Curry (large bowl) 6-7 Walnuts, 1-2 square of dark choc chopped small Perfect Pancakes with frozen summer berries Shop Bought Salad or Soup with some hard boiled eggs Lefover Chilli served with corn tacos or tortillas, guacamole, cheese (optional) and salsa Chocolate Power Smoothie Butternut Squash & Chilli Soup with carrots & hummus on the side Tempeh Beetroot Burgers in a lettuce 'bun' topped with cheese or cooked eggs and salad. Speedy Blender Pancakes with cooked mushrooms, smoked salmon and scrambled eggs Lefovers (Hummus, soup or dinner lefovers) Buckwheat Toast x1 topped with nut butter and banana and x1 topped with mashed sardines

5 Meal Plan 2 Breakfast Lunch Dinner Snacks/ treats X2-3 eggs scrambled with smoked salmon or cooked portabello mushrooms Tomato & Mung Bean Soup with 2-3 GF oatcakes and vegetable crudities Fat Busting Stir Fry topped with cashews, pumpkin seeds, salmon/other fish. With small portion of rice. Aim for 1-2 a day and use common sense.. Cup of soup Blackforest Smoothie Lettuce Sandwich Wraps with some almond butter and carrot sticks Sausage Casserole & Mash BA A Walnut, Date & Choc-Chip Brownie Bar Chocolate Chia Pudding topped with walnut and berries Buckwheat Bread toasted and topped with mashed sardines or mackerel or hummus. Sunshine Dal served with cauliflower rice 1-2 cheese slices with apple A Chocolate and Ginger energy bite Blackforest Smoothie Tomato & Mung Bean Soup with 2-3 GF oatcakes and vegetable crudities Macaroni Cheese served with lots of roasted courgette, pepper, mushrooms and a green salad. Sweet and Salty Coconut Chips Small handful of nuts Smoothie of choice Lettuce Sandwich Wraps with some almond butter and carrot sticks Gluten free Pizza Base topped with your fav veggies and optional cheese (I like sweet corn, onion, rocket and chorizo!) Speedy Blender Pancakes with bacon and maple syrup or nut butter and some honey 2-3 Poached eggs on Buckwheat Toast Lefovers Chocolate Chia Pudding topped with walnut and berries Huge salad with avocado, pumpkin seeds, cooked salmon/egg, olive oil, balsamic, goat cheese & any lef overs from the week Mixed Seafood Paella OR 1-Pot Yellow Chickpea or Cauliflower Curry

6 Recipes Breakfasts and Smoothies Green Smoothie Mocha Makes 1 large or 2 small servings 2-3 medjool dates 2 tbsp cocoa/cacao 1 tsp decaf organic instant cofee or brew ground cofee using some of the water below) 500ml water large handful spinach 80g almonds pinch salt a pinch of vanilla powder 3-4 stevia drops optional 1. Blend in all together until smooth, add ice if desired and drink immediately Chocolate Power Makes 1 large or 2 small servings 1 handfuls of spinach 2 tbsp cocoa powder 2 tbsp pumpkin seeds 2 tbsp chia seeds 2 tbsp almond butter 1/4 tsp vanilla powder - optional 1 tsp of stevia or ½ frozen banana 350ml almond milk pinch salt 2 handfuls of ice - optional 1. Blend in all together until smoothie and drink immediately.

7 Blackforest Smoothie Serves 1 250g black forest berries 3 tsp chia seeds 350ml water handful almonds 2 handfuls spinach pinch salt Blend until smooth and drink immediately. I used half boiling water in this recipe to stop it being so cold and slushie like! This might not be super filling so maybe have it as a snack or with some eggs for breakfast. Chocolate Chia Pudding Makes ml (5 fl. oz.) coconut/almond/oat milk (carton) 3 tbsp chia seeds 2 tsp cacao powder 1 tsp maca powder pinch of salt berries, banana and nut butter for toppings (optional) 1. In a bowl, add the chia seeds, salt, cacao, maca powder and stevia. 2. Stir in the milk thoroughly and leave in the fridge for about 5 minutes. 3. Top with berries, banana, nut butter or desiccated coconut. 4. Eat and enjoy. On the run? Make it in a jar, plonk the lid on it and take with with you as you run out the door! Feel free to add some sweetener like stevia or xylitol to this for added sweetness but avoid using lots of honey etc

8 Gluten Free Coconut Chia Porridge Serves 1 50g gluten free oats 100ml water 50ml coconut milk or cream pinch salt tbsp chia seeds pinch of cinnamon 1. Soak the oats over night (just cover oats with water until covered and leave overnight). 2. Drain oats and then place all ingredient in a pan. Add more water if you like a runnier porridge 3. Bring to boil and then serve. 4. Top with a few blue berries a ¼ banana sliced Speedy Blender Pancakes Serves 2 50g GF oats 30g coconut flour 2 eggs ½ banana tsp cinnamon pinch salt ½ tsp baking powder 150ml nut milk 1. Blend all the ingredients in blender or hand blender until smooth. 2. Then heat a frying pan and add some coconut oil or ghee. 3. Pour small rounds into pan and cook on medium heat, flip when your see some bubbles appear (about 3-4 mins). Flip and cook on both sides. 4. Serve with some frozen berries and added butter!

9 Lunches Lettuce Wrap Sub Sandwiches By Danielle Walker at Serves 1 6 Big pieces of green leaf lettuce Pesto mayonnaise (½ cup mayo with 2 tablespoons of pesto) Selection on clean deli meat (lefover roast chicken, salami, lefover cooked bacon, ham etc) or Cheese/tuna Slice of cucumber Half an avocado or lefover guacamole Tomato slices Sauerkraut A large square of Greaseproof/parkchment paper 1. Watch this tutorial- its so much easier to see it that read it! 2. Layer 6 big pieces of the lettuce with the root end facing into each other and over lapping at the edges to create a rectangle shape with the shortest end facing toward you. Do this on top of a large square of greaseproof paper. 3. Spread the pesto may along the centre of your lettuce. Add you meat, cucumber and avocado, tomato, sauerkraut along the top of the mayonnaise. 4. Pull together the ends of the lettuce leaves closest to you together with its opposite holding with one hand. 5. With the other hand pull the corner of the paper tightly up and over the top of the lettuce wrap tucking it underneath, then begin to roll the lettuce wrap up into the paper tucking the lettuce in place as you go. Really pull the lettuce roll tightly towards you as you do this and tight roll in the secret to success here! 6. When you are half way across your paper tuck the corners in and roll the rest of the paper tightly around then so they are secured inside the paper roll. 7. When you are ready to eat slice down the middle with a sharp knife a peel back the paper Secure with a band or some tape to transport use whatever fillings you like the best these are just an example!

10 Mung Bean Soup By Minimalist Baker at Serves 6 BEANS SOUP 207 g dry mung beans (soaked overnight or 6 hours in cool water // or quick-soaked*) 720 ml water 45 ml water 55 g yellow or white onion (diced) 4 carrots (thinly sliced) 2 sticks of celery (diced) 2 small Courgettes 200 g green beans (trimmed // large beans halved) 1 tin chopped tomartoes 960 ml vegetable broth* (DIY or store-bought) 1/4 tsp each sea salt + black pepper (plus more to taste) 70 g greens of choice (such as kale or chard // chopped) FOR SERVING optional - Fresh garlic (minced), Fresh parsley (chopped), Linseed bread 1. Start by soaking mung beans overnight or employing the quick-soak method found in the notes. Then add soaked, drained mung beans to a large saucepan with water (use 3 cups water per 1 cup dry beans) and bring to a boil. 2. Reduce heat to medium-low and simmer until tender but not mushy - about minutes. Drain of any excess liquid and set aside. 3. In the meantime, heat a separate large pot over medium heat. Once hot, add water and onion. Sauté for 4-5 minutes or until ender and light golden brown, stirring frequently. 4. Add carrots and celery and sauté for 4-5 minutes more or until slightly tender, stirring frequently. Then add courgette, green beans, chopped tomatoes, vegetable broth, and salt and pepper. Stir to combine and increase heat. Bring to a low boil. 5. Once boiling, reduce heat to a simmer and add cooked (drained) mung beans. Simmer for minutes more or until all vegetables are tender. Add greens and cook 5 minutes more, stirring occasionally. Then remove from heat and let rest 5 minutes. 6. Serve as is or garnish with fresh garlic and parsley 7. Store cooled lefovers in the refrigerator up to 5 days or in the freezer. If not soaking beans overnight, you can cover the beans with water in a large pot and bring to a boil for 1 minute. Then remove from heat, cover, and let sit for 1 hour. Then rinse, drain, and proceed with cooking per instructions.

11 Butternut Squash & Chilli Soup Serves 4 800g butternut squash (peeled and chopped) 1¼ litres of stock/homemade broth (reduce by 200ml is using Coconut Milk) 1 tsp cayenne pepper 1½ tsp ground ginger ½ tsp freshly grated ginger 100g coconut cream (or 200ml coconut milk) 2 garlic cloves Seasoning to taste 1. Place the ingredients (except salt and pepper) in a pan or slow cooker. Cook until butternut is very sof (overnight in slow cooker or about 30 mins on medium heat on hob). 2. Remove from heat and then using a hand blender to blend until smooth. Season with quality salt and pepper to taste. This is delicious as it is but feel free to add any extra veg that needs using up or fresh herbs like coriander or oregano Homemade broth/stock is highly recommended but if using stock cubes make sure they contain no MSG, gluten or other weird ingredients if possible :)

12 1 Pot Yellow Chickpea Cauliflower Curry Main meals By Minimalist Baker at Serves 4 CURRY 30 ml water (or coconut oil) 50 g shallot (chopped) 12 g garlic (minced) 10 g fresh ginger (minced) 1 serrano pepper (seeds removed, finely chopped // omit for less spice) g red or yellow curry paste 480 ml coconut milk (tin) 1 tsp ground turmeric 15 ml maple syrup* (plus more to taste) 30 ml coconut aminos (or sub tamari or soy sauce), plus more to taste 107 g cauliflower (chopped) 425 g cooked chickpeas* (rinsed and drained) SALAD / BOWL optional Cauliflower rice, quinoa, or rice* Spinach Coriander Red onion Lime wedges Sesame seeds Avocado Heat a large pot, rimmed cast-iron, or metal skillet over medium heat. Once hot, add water or coconut oil, shallot, garlic, ginger, and chilli pepper. Sauté for 2-3 minutes, stirring frequently. Add curry paste (starting with the smallest suggested amount and adding more later if needed) and stir. Cook for 2 minutes more. Add coconut milk (see photo), turmeric,

13 maple syrup or coconut sugar (optional), coconut aminos (or tamari), and stir. Bring to a simmer over medium heat. Once simmering, add cauliflower and chickpeas and slightly reduce heat. You want a simmer, not a boil, which should be around low to medium-low heat. Cover and cook for minutes, stirring occasionally, to sofen the cauliflower and chickpeas and infuse them with curry flavour. Keep at a simmer - lower heat if boiling. At this time, taste and adjust the flavour of the broth as needed. We added more coconut sugar for sweetness, coconut aminos for saltiness, and turmeric for earthiness. You can also add more curry paste for more spice and intense curry flavour. Don't be shy with seasoning - this curry should be very flavourful. Serve as is, or over rice, quinoa, or greens (optional). Garnish with desired toppings such as sesame seeds, cilantro, lime, or diced red onion (optional). In place of maple syrup, you can also substitute coconut sugar. Store lefovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on a stovetop. Add additional coconut milk if it needs more moisture.

14 Mixed Seafood Paella By Danielle Walker at www. AgainstAllGrain.com S e r v e s 4 1½ cup chicken broth PLUS 1 cup clam stock (use all chicken broth if you omit seafood) 6 littleneck clams, scrubbed clean, 6 mussels, scrubbed clean, 200g jumbo peeled prawns, or your choice of seafood 2 tablespoons extra virgin olive oil 170g chorizo sausage, casing removed and crumbled 2 chicken thighs, cubed (boneless and skinless) 1 medium yellow onion, chopped 2 cloves garlic, minced 2 tomatoes, chopped 2 teaspoons sea salt 1 teaspoon safron threads ¼ teaspoon smoked paprika ¼ teaspoon cracked pepper 1 head cauliflower (about 4 cups chopped) ¼ cup fresh parsley lemon wedges for garnish Place the cauliflower florettes in a food processor, and chop until it look like rice. Set of to the side. Combine the chicken stock and clam juice in a saucepan set over medium heat. Keep warm while you cook the meat. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken pieces and sausage. Cook for 5 minutes, stirring occasionally to brown the chicken on all sides. Add the remaining 1 tablespoon of oil, onion, garlic, tomatoes, salt, paprika, pepper, and safron. Continue to sauté for another 7 minutes until the onions have sofened. Pour ¾ cup of the broth mixture into the skillet, stirring to scrape up the browned bits from the bottom of the skillet. Stir in the riced cauliflower and simmer for 15 minutes. Bring the remaining broth to a boil, then add the clams and mussels. Cover and cook for 6-7 minutes, until the shells have opened up. Discard any that haven t opened. Remove the shellfish with a slotted spoon and set aside. Add the shrimp to the pan and cook for 2-3 minutes, until pink. Set aside with the shellfish. When the cauliflower is tender and most of the juices have evaporated, nestle the shrimp, clams, and mussels into the paella. Cook for another 10 minutes then remove from the heat. Let the paella stand for 10 minutes before serving. Sprinkle the parsley over the top and serve each dish with a lemon wedge.

15 Macaroni Cheese Serves 4-6 BULK recipe for the sauce SAUCE - makes double 1 head cauliflower 200ml broth 200ml milk any type 75g mixed organic cheese or 3-4 tbsp nutritional yeast salt tsp pepper BAKE Serves chestnut mushrooms handful broccoli chopped finely 300g GF brown rice pasta 1. Chop and boil the cauliflower until sof.t 2. Cook pasta as instructed. 3. Once cooked blend cauliflower with broth, milk, salt, and cheese until totally smooth. 4. For a speedy option simply mix the pasta and ½ of the sauce and serve with additional veggies. 5. To make a bake, mix cooked hot pasta, veggies and half the made sauce (save rest of sauce for later in week) in a oven proof dish. 6. Top with a handful of cheese. 7. Place under the grill for 20 mins to crisp up the topping and cook the veggies slightly. 8. Serve immediately with a side salad and save lefovers which you can reheat in microwave Save the remain sauce for another meal later in the week or freeze for a speedy meal. If you make the bake and want to use lefovers on another you may need to add additional sauce as the pasta will be quite absorbent. Or you can add a good drizzle of olive oil. This is quite carb heavy so make sure in the rest of the day you are getting good amounts of protein and don't make this a nightly staple focus on more protein and fat rich meals for optimum results.

16 Sunshine Dal Serves onions 900g yellow split peas 2 tsp salt 1 tbsp coriander powder 1 tbsp cumin 1 tbsp fresh ginger chopped 50g creamed coconut 1 litre of water 1/2 tsp cayenne pepper 1 tsp chopped garlic 2 handfuls of fresh coriander 1. Soak the dried split peas for at least eight hours in salted water. 2. Drain and set aside Put the onions with some butter/oil/coconut oil in a pan and saute into sofen. Add the salt. Then add all the peas and all other ingredients (except the fresh coriander) and bring to simmer. 4. Simmer until peas are sof - roughly 45mins or overnight in a slow cooker. 5. When ready mix in the fresh coriander chopped. 6. Serve with brown rice or onto on loads of vegetables and with yogurt. 7. Season to taste and serve! This would be great cooked in slow cooker - just sauté options then put everything in slow cooker and leave for several hours or all day at work.

17 Sausage Casserole & Mash Serves 2 MASH 1 onion chopped 300g sausages (6 gf sausage) 1 tsp salt 200g tomato paste 300ml bone broth/ stock 3-4 button mushrooms 2 carrots finely chopped 1 tsp oregano 60ml red wine optional 3 garlic cloves 3 sweet potato or normal potatoes OR a head of cauliflower seasoning butter 1. In a pan with some fat (tsp of coconut oil, ghee or animal fat) add the chopped onions and salt and salute on medium to low heat for 5 mins. 2. Then add the sausages, mushrooms, carrots, herbs, garlic, salt and saute for about 5-10 minutes. 3. Meanwhile chop the sweet potato/cauliflower roughly and place in a pan and cover with boiling water and bring to boil and simmer for 20 minutes. 4. Add the bone broth/stock to the sausage mix, along with tomato paste and wine and bring to simmer and cook for 25 minutes with lid of 5. Drain the sweet potatoes /cauliflower and add seasoning and butter and mash until smooth. 6. Serve! To make this lower carb use mashed cauliflower instead of potato.

18 Fat Busting Stir Fry STIRFRY SAUCE Really any vegetables you want. You could use a pre made supermarket pack of vegetable to really save time or use my suggestions below. 4 carrots 2 onions 1 courgette 1/2 head broccoli All chopped into batons or as desired 150g cashew handful of pumpkin seeds 1 large garlic clove 4 tbsp tamari or coconut aminos sauce fresh ginger roughly 1 inch x 1cm piece or 2 tbsp chopped 1/2 tsp cayenne pepper 1/2 tsp ground coriander 25g large handful fresh coriander 1 tsp salt 1 tbsp honey 1. Put all the vegetable in a wok or frying pan on a medium heat. 2. Meanwhile in a food processor or hand blender mix all the 'sauce' ingredients until smooth. Add the nuts and seeds to vegetables, then add the sauce and cook for 3-5 minutes. 3. Serve with fresh coriander. Serve this with cauliflower rice, rice noodles, brown rice or simply on its own. Its is a large meal for 2 or if served with rice or noodles would serve 3-4 people.

19 Tempeh Beetroot Burgers Serves 2 227g tempeh 200g roasted beetroot tsp salt pepper tsp mixed herbs 1 egg tbsp coconut flour TOPPING OPTIONS feta cheese slices of halloumi avocado slow cooked onions 'BUN' OPTIONS x4 large cooked mushrooms x4 slices of sweet potato toast (as pictured) a lettuce bun 1. Preheat the oven to 200 degrees and roast beetroot (this can be done in advance) 2. In a good processor blend all the ingredients together. 3. Form into burger shapes and cook in a frying pan with some added oil/fat for 15 mins on a low heat. 4. If using the mushroom bun grill the 4 mushrooms for 5 minutes 5. If using the sweet potato bun slice thinly (about ½ cm) the widest part of a sweet potato and place in the toaster for 4-5 mins 6. If using a lettuce bun use a iceberg or romaine lettuce and use the biggest leaves to wrap around burger. 7. Top with favourite toppings I love feta cheese and avocado on this with some added cooked onions YUM! Tempeh can be bought at health food shops or online Cook in batches and freeze extra burgers for a later date. Tempeh is diferent to tofu, I have not made this with tofu but let me know how it goes. (I prefer tempeh as its higher quality, traditional and a less 'risky' source of soya)

20 Pea & Sweet Potato Curry Serves 4 400ml stock or homemade bone broth 2 tbsp garam masala 1 tbsp turmeric 1/2 tsp cayenne powder 1 tsp sea salt 25g ginger - grated and peeled 2 sweet potatoes 2 onions 300g frozen peas 400ml coconut milk 1. In a pan on medium heat add 1 tbsp of ghee or coconut oil and add chopped onions and sauté for a few minutes until the edges become clear. 2. Add the salt and all the spices to the pan. 3. Chop the sweet potato into small diced pieces (peel if you want but I don't) and mix in. 4. Then add the stock/broth. 5. Add the coconut milk and frozen peas and bring to boil. 6. Simmer for about 15 minutes or until sweet potato is sof. Season with salt as necessary. 7. Serve with rice or whatever else you fancy. Use quality veggie stock to make it vegetarian and feel free to use and add other veg - like some added frozen spinach would also taste yum in this!

21 Easy Chilli Serves BULK recipe 1kg organic mince OR 400g cooked lentils 300g kidney beans 300g any other bean of choice! tsp cayenne tsp paprika tsp cocoa tsp cumin salt and pepper seasoning to taste 1 onion 4 garlic cloves 500ml broth 4 tbsp tomato paste 125g mushrooms 2 carrots chopped small 1. In a pan with some ghee or coconut oil sauté the onions with some salt for about 5 mins. 2. Then add the beef, place lid on pan and on a low heat allow it to brown for another 5 mins. 3. Then stir in all the spices, carrots, mushrooms and garlic. 4. Add the broth or stock and tomato paste. 5. Bring to boil then allow to simmer for about 20 mins or until beef is cooked thoroughly. 6. Taste and add more salt and pepper according to taste. 7. Serve with some veggies, guacamole and salsa with a large salad 8. Store or freeze lefovers as desired. Save the remainder for another meal later in the week or freeze for a speedy meal.

22 Slow Cooked Ratatouille Serves g mushrooms 500g butternut squash 3 carrots 5 cloves garlic 2 tins chopped tomatoes 3 tsp tomato paste 250ml broth or veggies stock tsp salt or to taste tsp maple syrup pepper tsp racv 1. Optional sauté the onions and garlic in a pan for 5 minutes on low heat to release flavour 2. Chop and place all ingredients in a slow cooked and cook on medium heat for minimum of 5 hours. Serve with some cheese, or with some chicken or fish or simply on its own and large amount s;) Feel free to double this is you have a large slow cooker! Or to use your oven at about 120C and slow cook it in there throughout the day if you are home. You could add any meat to this if you fancy or leave it plain.

23 Cider Chicken (or Chicken up the bum) 1 whole chicken can of cider MARINADE tsp smoked paprika tsp cumin 2-3 pinches salt 1/4 mustard powder pinches of cayenne 80ml olive oil SAUCE - if using an oven 1/2 butternut squash chopped small handful coriander salt bulb of garlic oven 160C GM 3 3. Optional make marinade and cover chicken with it and leave in fridge overnight. 4. Loosen any string on the chicken. 5. Pour out half of the can of cider. 6. Then shove the can up the chickens bum and stand the chicken on the can. If cooking on oven place on a small tray to catch the juices. If using the oven to cook it add the chopped butternut squash and the entire garlic bulb to the bottom of the dish. 7. If you re using the barbecue, try to strategically move a small amount of coals to the sides rather than directly underneath the chicken, so the heat radiates around it and cooks it from all angles rather than grills it. The dome BBQ's are best for this (This can't be done on disposable BBQ). 8. Cook the chicken as per instruction (based on it weight, normally about 30 mins per 500g at 180c) at about 170c. Keep an eye on the chicken to make sure it doesn't catch depending on how well your oven/bbq circulates heat. If it catches cover with foil or lower temperature.

24 Falafel Burgers Serves 4 400g cooked (ideally sprouted) chickpeas 1 tsp salt 1/2 tsp paprika 1 tsp cumin Pinch cayenne pepper 1 tsp ground coriander 1 small organic egg 1 small onion 30g ground linseeds OR ground almonds TO SERVE x4-6 large lettuce leaves 1. In a food processor blend all the burger ingredients except the ground linseed or almonds. Then grab heap tbsp fulls of the mixture and shape into burger shapes and dust with the ground linseed or almonds. The place the burgers on a medium heated frying pan with coconut oil or other fat and cooked for about 5-10 minutes on each side on a low heat. 2. Once cooked place the burgers on the lettuce and wrap in the lettuce leaf. Feel free to add more kick by adding for cayenne. Serving ideas - cheese, avocado, bacon, salsa, fresh tomato or guacamole.

25 Gluten Free Pizza Base Serves g tapioca flour 75g coconut flour Tsp salt 1 egg beaten 60ml oil Tsp oregano 150ml water 3. Preheat oven to 200c. Mix the dry ingredient in a bowl. 4. Then add the oil and mix in, followed by the beaten egg. Then slowly add the water bit by bit until a crumbly dough forms (you may not need all the water or you may need more). 5. Then bring together to form on dough in your hands. 6. Roll out between two sheets of grease proof paper until it is about 1/2 cm in thickness. 7. Place in oven and afer pull it out and stab a few times with a knife to release air. 6. Put back in oven for further minutes or until lightly golden. 8. Then simply add your toppings! TOPPINGS tomato sauce, rocket, mushrooms, corn, artichoke, onion Balancer or Extreme Healing toppings goats cheese or normal cheese if tolerated If you don't tolerate dairy then feel free to just load it with veggies and drizzle with olive oil and chilli flakes and balsamic vinegar. Or use some goats cheese or dairy free, soya free cheese

26 Sides and Sauces Moroccan Hummus Serves g cooked chick peas juice of 2 lemons 1.5 tsp salt tbsp tahini tsp paprika tsp cumin - heaped tsp smoked paprika 1 4 tsp cinnamon 125ml olive oil 2 tsp raw honey 2 onions roasted - optional 4 garlic cloves roasted - optional 9. Optional - Preheat oven at 180 and place the onions roughly chopped and whole garlic cloves in for 25 mins or until golden brown. 10. Then simply in a food processor blend all the ingredients together until smooth. 11. Taste and season accordingly (hummus ofen needs more seasoning than you think)

27 Liver Loving Coleslaw 1/4 cabbage 2 carrots 1 raw beetroot 2 spring onions 4 tbsp 1 min mayo pinch salt 1. Chop or grate the cabbage, carrots, beetroot and onions very finely. 2. Cover in a pinch of sea salt. 3. Stir in the mayonnaise. 4. Store for 4 days, covered in the fridge. Why not double this recipe and place a batch in the freezer? Serve on rice cakes, in a roasted sweet potato or on some buckwheat bread. Feel free to omit the onions and cooked garlic if in a hurry add it makes for a richer flavour but is fine without it. One Minute Mayo 6-10 servings 250 ml of oil (I use a blend of mild olive oil, MCT oil and avocado oil) ½ tsp sea salt juice ½ lemon ½ tsp raw apple cider vinegar 1 organic egg paprika, mustard powder, garlic, herbs optional flavouring 1. In a long jug or container crack the egg into the bottom. Add the lemon juice, raw apple cider vinegar, salt and an optional flavourings. 2. Pour in the oil and allow the egg to settle at the bottom again. 3. Place your hand/immersion blender into the jug/container so it touches the bottom. 4. Turn blender on and hold it in there for seconds until you see the mayo forming. Then lifing the handover blender slightly to finish emulsifying all the oil 5. Store in sterile jar in the fridge.

28 Guacamole Make 1 large portion 3 avocados tsp salt 4 tbsp olive oil Pinch cayenne pepper Handful fresh coriander Juice of 1 lime 1. Blend ingredients until smooth. 2. Serve and use immediately.

29 Cakes, Bakes and Treats Linseed Bread Makes 1 loaf 250g linseeds ground 3/4 tsp salt tsp bicarbonate of soda tsp mixed herbs optional 100ml ghee melted 100ml water 5 eggs whites 20g coconut flour 2-3 tbsp of sunflower/pumpkin seeds optional 1. Preheat the oven to 180 degrees and prepare a non-stick loaf tin (30cm or 2lb loaf tin). 2. Mix all the dry ingredients together in a large bowl. 3. Whisk the eggs whites, ghee and water until combined. 4. Pour the wet mixture into the bowl with the dry ingredients in and stir until thoroughly combined. 5. A sticky thick 'dough' should have formed so shape it into the greased loaf tin. 6. Bake in the oven for minutes depending on your oven, remove when the springs back. 7. Remove and allow to cool before slicing and I prefer it toasted! Golden or brown linseeds can be used for this. Feel free to add more flavours or herbs think of this as the base for diferent flavours. Once cooked I slice it up into about thin slices and freeze for instant avocado on (linseed) toast. Not sure what to do with eggs yolks? Make you own may here or paleo custard!

30 Buckwheat Yeasted Bread Makes 1 large loaf 500g buckwheat flour GF 2 tsp dried yeast 2 tbsp coconut sugar several pinches of salt tbsp olive oil 300ml warm water 2eggs 1. Preheat oven to 180c 2. In a bowl mix the yeast and sugar together and add the warm water - leave for 10 mins. 3. Meanwhile mix the flour and salt in a bowl. 4. Then create a 'well' in the flour mix and slowly add in the watery/yeast to the flour. 5. Add 2 beaten eggs and tbsp oil. 6. Mix together and it should form a runny batter. 7. Oil a loaf tin and some cling film. 8. Pour the batter into a large loaf tin (leaving about 1 inch from top) cover with the oil cling film place in a warm place to rise for 30 mins. 9. Then remove cling film and cook in oven for 30-35mins. This bread is best eaten fresh OR slice the bread on the day you cake it and freeze it.

31 Chocolate & Ginger Energy Bites Serves 10+ squares /balls 200g cashews 6 dates (medjool dates are easiest to process) 1/8 tsp salt 50g butter or coconut oil 3 tbsp organic cocoa 1.5 tsp ground ginger tsp maca powder - optional! 2 tbsp pumpkin seeds TOPPING optional 25g 85% dark chocolate 8. Place everything in a food processor and blending until fine-ish consistency. It won't be super smooth but it should get broken down. 9. Place in a greased and lined dish or just put on some greaseproof paper and shape into a rough square OR roll into small ball/bites depending on preference. (I shaped them in a square roughly 1.5-2cm in thickness) 10. Place in the freezer for 30 mins. 11. Meanwhile - melt the chocolate in a glass bowl over a pan of boiling water and then pour over the frozen square or dip your balls into it or just roughly drizzle it messily over everything. 12. Place in freezer again to set. 13. Then just cut with sharp knife when you want to serve. I suggest small squares as they are very dense and filling. 14. Store in fridge. Feel free to use almond or walnuts or any other nut you fancy in this recipe!

32 Walnut, Date & Choc-Chip Brownie Bars Makes 8 small 'bars' 150g ground almonds 200g dark choc 50g coconut oil tsp vanilla essence 60g coconut sugar handful walnuts 3 eggs - small 60ml maple syrup 1. Preheat oven at 180c. 2. Melt the coconut oil and chocolate on a very low heat or in a double boiler. 3. Blend or food process everything until smooth except walnut. 4. Mix in walnut halves. 5. Pour into a greased tray. 6. Cook for 14 mins at 180c then allow to cool completely in fridge. Best served from fridge. Sweet and Salty Coconut Crisps 6-8 servings 90g coconut flakes 60ml of coconut oil or butter melted ¼ tsp salt 1. Melt the coconut oil or butter and then stir into the other ingredients. 2. Place onto a baking tray or dish and place in oven at 180 for about mins turning and stirring regularly. 3. Allow to cool and store in air tight container. 4. This will store for over a week in fridge and air tight container. Add tsp cinnamon and just a pinch of salt for some cinnamon spiced goodness. Make in bulk and double the recipe so have tasty snack always ready to go:)