WELCOME TO NOVEMBER MEAL PLAN!

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1 COVER PAGE

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

3 RECIPE INDEX WEEK 1: DINNERS Super Quick Teriyaki Beef Stirfry 5 Honey And Lemon Roast Chicken 6 Waldorf Salad 7 Basic Meatloaf With BBQ Glaze 8 Roast Pork With The Best Crackle 9 BONUS: Raspberry Ice-cream Bites 10 WEEK 2: DINNERS Eight Hour BBQ Pork Ribs 12 Chicken Meatballs With Some Spice 13 Rolled Beef Roast W/ Herb Stuffing 14 Quinoa Tuna Bake 15 Vegetable Pasties 16 BONUS: Instant Gravy No MSG 17 WEEK 3: DINNERS Vegetarian Lasagne 19 Taco/Burrito Mince & Mexican Seasoning 20 Curry Beef Pie 21 Chicken Nachos 22 Nan s Zucchini Slice 23 BONUS: Tartare Sauce 24 WEEK 4: SNACKS Hokey Pokey Choc Muffins 26 Chocolate Oat Slice 27 Additive Free Party Pies 28 Spelt Flour Cheese & Bacon Rolls 29 Jo s Fave Chia Pudding Combo 30 BONUS: Washing Powder with Added Fabric Softener 31 NEW! SHOPPING LISTS Dinners Week One 33 Dinners Week Two 35 NEW! SHOPPING LISTS Dinners Week Three 37 Snacks Week Four 39 3

4 DINNERS, WEEK 1 Super Quick Teriyaki Beef Stirfry Honey And Lemon Roast Chicken Waldorf Salad Basic Meatloaf With A Sticky BBQ Glaze Roast Pork With The Best Crackle Bonus: Raspberry Ice-cream Bites 4

5 SUPER QUICK TERIYAKI BEEF STIRFRY DINNERS WEEK 1 DAY 1 15 min 10 min 6 TIPS: 1. Make some teriyaki sauce if you haven t already 2. Chop all your veggies before you start cooking 3. Have your rice, pasta or quinoa cooked also This way your stirfry will take about 5 min TERIYAKI SAUCE Lots and lots of cut up veggies. Approx. 8 cups. I used carrots, squash, beans, capsicum, broccoli, and snow peas, but you can use whatever you like 500g thinly sliced rump steak 1 tsp sesame oil 1 tblsp olive oil 4-5 tblsp teriyaki sauce cooked rice or quinoa 1. Start by having all your veggies pre-cut. Also have your beef cut into strips. You want everything ready before you start cooking as your cooking time will be quick. 2. Add oils and heat them up to med-high heat. 3. Brown off the beef before adding the veggies. Once nice and browned add all the veggies and cook for 2-3 minutes. 4. Add teriyaki sauce and cook for 5 minutes, till it is warmed through. 5. Serve with cooked rice or quinoa and enjoy! 5

6 HONEY AND LEMON ROAST CHICKEN DINNERS WEEK 1 DAY 2 5 min 1 hour 30 min 4-6 TIP: Just pop it in the oven on the day needed! You could make the marinade up a few days in advance if you wanted, but it is so quick to whip up, it is not really necessary. Alternatively, you could cook this roast, pull the chicken apart and either freeze it (it will freeze for a couple of months), or store in the fridge for a few days. This is perfect for lunches with a side salad 1 x large chicken 1 tsp paprika 1 tsp marjoram 1 tsp honey 3-4 fresh lemons 1 onion 2 garlic cloves 1. Pre-heat the oven to 200C (fan forced) and line a large baking dish with baking paper 2. Wash and pat dry the chicken. Place breast side up on a rack in the baking tray 3. Now let's make the marinade. Place paprika, marjoram, honey and the juice of 2 lemons (approx 1 tblsp) into a small bowl and mix well. Then pour this over the chicken and spread evenly all over 4. Cut up the remaining lemons, onion and garlic roughly and place these inside the cavity. Sit the used lemons in the baking dish with the chicken 5. Cook for 20mins on 200C, then turn down to 180C till the chicken is cooked through (approx 1 hour). Test with a skewer in the thigh area, if the juice flows clear, it is cooked 6. Serve with a salad or veggies of choice 6

7 WALDORF SALAD DINNERS WEEK 1 DAY 3 10 min - 6 TIP: There is no real prep work needed for this meal. Whip it up and enjoy! MUM'S MAYO RECIPE 2 sweet red apples, cored 1 small lemon 1 carrot, peeled and roughly chopped 2-3 large handfuls walnuts approx 1 cup chopped crispy lettuce or cabbage (I used Chinese cabbage) 1 tblsp mayonnaise, we used our Mum's recipe 1. Place apples and carrot into the jug and chop 3 secs/speed 4 2. Squeeze in the juice of the lemon to stop the apples going brown. 3. Add walnuts, chopped lettuce and mayo and mix reverse 3 secs/speed 4 4. This is great with some cooked chicken mixed through as well. 7

8 BASIC MEATLOAF WITH A STICKY BBQ GLAZE DINNERS WEEK 1 DAY 4 10 min 1 hour 10 min 8-10 TIPS: Option one - Cook on the day as needed. Option two - Make the meatloaf and cook up till (and including) step 6. Before adding the glaze, allow to cool and freeze. On the day needed, allow to defrost, baste with the glaze and finish cooking. Option three Cook entire dish, allow to cool. Slice and then freeze. Reheat in the oven or microwave as needed. Or, you may like to serve this cold (defrosted) with a salad 2 clove garlic 1 large brown onion 1 tsp olive oil or butter 1-2 carrots 1 red capsicum 1kg beef mince 1 cup breadcrumbs (blitz up approx 4 x bread crusts) 1 egg 1 heaped tsp of dried mixed herbs 1 tblsp thermo-made vegetable stock 1 tblsp of butter for greasing of tin GLAZE 1/2 cup tomato sauce 2 tsp worcestershire sauce 2 tblsp brown or rapadura sugar 1. Pre-heat oven to 180C 2. Blitz onion and garlic for 3 secs/speed Cook in oil or butter for 3 mins/100c/speed Add carrots and capsicum (chopped roughly) and dice. 3 secs/speed Add all remaining meatloaf ingredients (not glaze) and mix through on reverse, speed 4 till done. You may need your spatula to help stir things around. 6. Grease a loaf tin with some butter and push the mince mixture into the tin. Cover the top in foil and cook in oven for 45 mins. 7. While that's cooking mix up all glaze ingredients into a bowl. Set aside. 8. Once the 45 minutes is up, remove the foil and cover the mince in the glaze. Cook in oven for a further 30 minutes. 9. Once cooked, let it sit in tin for 5 minutes before turning out. Slice and serve with cooked vegetables or salad. Left overs are great cold in a sandwich!. 8

9 ROAST PORK WITH THE BEST CRACKLE! DINNERS WEEK 1 DAY 5 5 min 20 min TIP: This is best cooked, then served immediately if you want crunchy crackle 1 roast pork salt 1. I always get good quality meat, something that is hormone free and free range or organic if the budget allows. I m not sure if this helps with the crackle, but it definitely helps with the taste! 2. Take your pork out of the plastic and dry it well with paper towel. Cover it in a good amount of salt and let it sit for 10 minutes. The salt will draw out any moisture. I like to use a good quality organic pink salt. 3. Turn your oven on to 230C to preheat. Important make sure it reaches temperature before you put your pork inside the oven. 4. While your oven is preheating dry the skin once again with paper towel. Cover it again in salt and let it sit for another 10 minutes. You want to draw out as much moisture from the skin as possible. 5. Put your roast into your hot oven for 20mins. The skin will start to blister and bubble on top. DO NOT open the door! 6. Turn oven down to 200c and finish cooking. Don t open the oven door unless you have to! 9

10 RASPBERRY ICE-CREAM BITES BONUS RECIPE 10 min 1 hour 12 (ish) 300g soaked cashew nuts. Soak nuts for 3 hours max 270ml canned coconut milk 100g liquid sweetener. Maple syrup or Agave works well 50g liquid coconut oil 2 large handfuls of frozen raspberries coconut oil spray or oil to grease moulds 200g dark chocolate 1. Add all ingredients to your thermie (except chocolate) and blitz on speed 7 till nice and smooth. Approx 1 min 2. Pour into freezable moulds and freeze until set. Approx 1 hour. 3. Melt chocolate on 60C/speed 1 until melted. Dip ice-cream bites into chocolate and coat. Place on freezable tray and freeze till set. Approx 15 mins. 10

11 DINNERS, WEEK 2 8 Hour BBQ Pork Ribs Chicken Meatballs With Some Spice Rolled Beef Roast With Herb Stuffing Quinoa Tuna Bake Vegetable Pasties (That The Kids Ate!) BONUS: Instant Gravy No MSG Here! 11

12 8 HOUR BBQ PORK RIBS DINNERS WEEK 2 DAY 1 5 min 8 hours 4 TIP: There is no real prep work needed for this meal Just pop it in the slow cooker on the day needed. VEGETABLE BROTH POWDER 2 large pork ribs 2 tblsp smoked paprika (smoked for this recipe is best) 1 tblsp brown or rapadura sugar 1/2 tblsp garlic powder 1 tsp salt 1/2 tsp ground black pepper 1/2 tsp chilli powder (more or less depending on how hot you want it) 1 heaped tblsp of vegetable broth 1. Rub all spices into pork ribs and let it sit for 10 minutes. I find the easiest way is to add pork and spices into a bag and give it a good shake. 2. Cook pork in your slow cooker on low for 8 hours. 3. Remove carefully from slow cooker (be careful the meat will fall apart) and fry off on your BBQ or in a frying pan. 4. Serve with salad and home made chips. Yum! 12

13 CHICKEN MEATBALLS WITH SOME SPICE DINNERS WEEK 2 DAY 2 5 min 15 min 4 TIP: If you need to prep (or cook) these in advance, there are two options. Option 1 Make the mixture only, roll into balls then freeze till the day of cooking. Allow to defrost in the fridge, then cook prior to serving. Option 2 Cook the meatballs and freeze. Reheat prior to serving. 500g chicken mince 1 egg 1 handful of breadcrumbs - fresh! 1 tablespoon fish sauce 1 tablespoon red curry paste 4 shallots, sliced black pepper ghee and olive oil for frying 1. If you don't have fresh breadcrumbs start by blitzing some crusts. You'll need approx 2 cups. 2. Add everything else to your mixing jug and mix on reverse, speed 4 until mixed together well. You may need your spatula to help. 3. Heat some ghee and olive oil in a frying pan until med-hot temperature. 4. Form balls from the mixture and cook on all sides until cooked through. 5. Serve with a side salad and some oven baked chips or veggies of choice. 13

14 ROLLED BEEF ROAST WITH HERB STUFFING DINNERS WEEK 2 DAY 3 15 min 15 min 6 TIP: Ensure your veggies are cut small, as the cooking time is not very long. Alternatively, start cooking these prior to adding the steak. If you want to cook your steak to your liking - rare or well-done, adjust cooking time to suit. INSTANT GRAVY RECIPE BONE BROTH POWDER string to tie up your roll 2 large pieces of rump steak 1 brown onion 1 tblsp mixed herbs 1 tblsp original bone broth powder (optional) 1 cup breadcrumbs (blitz 2 pieces of crusts) 2 tbsp olive oil salt and pepper to season vegetables to roast and serve 1. Start by removing the fat off your steak and thinning out the beef to an even consistency. About 1cm thick. Do this by placing meat on a chopping board, covering in plastic wrap and use a meat cleaver to flatten it, you want both pieces about the same size. This will also tenderise the meat. 2. Dice onion, 3 secs/speed 5. Add breadcrumbs, herbs and bone broth powder and mix together. Speed 4, reverse, 5 seconds. 3. On your chopping board, lay both pieces of meat side by side. Overlap the edge of one piece of meat and bang them together with your meat cleaver (you want one big bit of steak). 4. Spread over your stuffing mixture, and roll your steak up into a scroll. 5. Tie it together with kitchen string and drizzle olive oil over the top. Season with salt and pepper. 6. Place veggies around your steak and cook in oven for minutes for medium/well done. (Tip - ensure your veggies are cut small, as the cooking time is not very long, alternatively, start cooking these prior to adding the steak). If you want to cook your steak to your liking - rare or well-done, adjust cooking time to suit. Once your steak is done, remove and cover with foil to keep warm. Continue to cook veggies until done. Allowing your steak to rest will make it beautiful and juicy. 7. Make some instant gravy, or gravy from your pan juices and serve. 14

15 QUINOA TUNA BAKE DINNERS WEEK 2 DAY 4 30 min 44 min 8+ TIP: This Quinoa Tuna Bake is packed with goodness, filled with veggies and great cold in lunchboxes! It s pretty easy to whip up and it does make a large batch so you can enjoy it for leftovers too (making mid day meals even easier!). 100g quinoa (any colour) 700g water 2 medium sweet potatoes (300g) 425g can tuna in spring water (pole & line caught), drained 150g block cheddar cheese, chopped roughly 8 eggs 2 sliced spring onions 100g corn kernels 1 x handful of baby spinach 2 heaped tblsp seeded mustard pinch of salt cracked pepper 1. 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. 2. Peel and chop the sweet potato into rough chunks (around the size of golf balls) and place in your steaming tray. 3. Strain and rinse the quinoa (it's best to use a fine sieve so the quinoa doesn't fall through the holes). Then put 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 and cook this on steaming temp (hottest your machine will go) for 20 mins or until cooked. 4. Remove the quinoa and set aside for later. Discard the water 5. Pre-heat oven to 170C and butter a large pie dish 6. 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 3. You may need to use your spatula in the hole of the lid to help move it around. 8. Pour contents into your prepared tin and cook in oven for 45 mins or until cooked through 9. We love this served with some grilled broccolini and cherry tomatoes cooked in butter 15

16 VEGETABLE PASTIES (THAT THE KIDS ATE!) DINNERS WEEK 2 DAY 5 15 min 30 min 6-8 TIPS: These are best made prior to serving, but they do freeze and reheat well. Option 1 Cook on the day as needed. Option 2 Cook the entire dish and freeze till the day needed. Slightly undercook, so that when reheating in the oven, it does not burn. Allow to defrost before reheating. Option 3 Prep the potatoes in advance. Peel and dice. Cover with water and store in the fridge for 1-2 days CURRY POWDER 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. No need 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 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 in 1 of the eggs. 9. 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. 10. Whisk the other egg into a cup ready to use as an egg wash. 11. Once your 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 - sprinkle the pastry with chia seeds. 13. Bake in oven for 15 mins or until golden brown and the pastry is cooked. 14. Serve on their own, with a salad or with some sauce. 16

17 INSTANT GRAVY NO MSG HERE! BONUS RECIPE 5 min 1 min 6 TIP: Bone broth is so amazingly good for your gut health, your bones, skin, hair and immune system. It s affordable, delicious and I m sure you ll love it. Let us know! BONE BROTH 2 tblsp corn flour or tapioca starch 4 tblsp bone broth powder pinch salt 1-1 & half cups water 1. Mix all ingredients into a microwave safe glass jug (Pyrex jug is great) 2. Place in microwave 30 seconds on high, then stir. Repeat this until your gravy is thick and ready. I normally find 2-3 minutes is enough. 3. Alternatively you can add these ingredients into a pot and constantly serve over medium heat. 17

18 DINNERS, WEEK 3 Vegetarian Lasagne Taco/Burrito Mince & Mexican Seasoning Curry Beef Pie Chicken Nachos Nan s Zucchini Slice BONUS: Tartare Sauce 18

19 VEGETARIAN LASAGNE DINNERS WEEK 3 DAY 1 30 min 20 min 6-8 TIPS: Option 1 Cook the entire dish and freeze. Reheat when needed. Option 2 Complete steps 2 and 3. Allow the veggies to cool and store in an airtight container, in the fridge for 1-2 days. Finish recipe on the day needed WHITE SAUCE 1 quantity of white sauce. I used full fat organic milk & spelt flour but you could use what you like 11 fresh lasagne sheets. 2 tins of tomatoes 2-3 garlic cloves 1 tablespoon of mixed herbs 1 large onion or 2 small onions diced vegetables. Enough to fill about 3/4 of the mixing jug. Use whatever you have such as carrots, beans, peas, corn, mushrooms, capsicum, pumpkin, zucchini, spinach. 80g cheddar cheese - grated 1. Cook white sauce and set aside. Rinse out your mixing jug but don't be too fussy. 2. Chop garlic and onion on 3 sec/speed 7. Add these to the diced vegetables. Pour the vegetables into the large steaming tray, fill the mixing jug to the 1 litre line with water and cook on mins/highest temp/speed 2. You want the vegetables to still have a bit of crunch as they still need to cook in the oven, but you don't want them still raw. 3. Once the vegetables are cooked to your liking, tip them into a bowl and mix in tin tomatoes and mixed herbs. 4. Now layer your lasagne in a large lasagne dish - I like to start with a layer of vegetables, then lasagna sheet, then white sauce and repeat until all the way to the top of your dish. I like to finish with a layer of vegetables. Top with cheese and cook in oven on 180 degrees for 20 mins or until the lasagne sheets are cooked through and the cheese is golden brown. 5. Serve on its own, or with a garden or potato salad, or chips or coleslaw - the options are endless. 19

20 TACO/BURRITO MINCE & MEXICAN SEASONING DINNERS WEEK 3 DAY 2 5 min 20 min 4-6 TIPS: To prep this in advance, cook the meat mixture only and freeze (or store in the fridge for 2-3 days). If frozen, allow to defrost in the fridge, then re-heat prior to serving. Make a double or triple recipe of the spice mix. Store what you don t need in an airtight container. This will keep for months. PLAIN WRAPS MEXICAN SPICE MIX 1 batch of Mexican spice mix 500g beef mince 1 onion, peeled and quartered 1 carrot 1 x 400g can tomatoes 1/2 zucchini 5 mushrooms 1/2 red capsicum you ll also need salad toppings such as lettuce, grated carrot, grated cheese, capsicum, avocado, sour cream etc (whatever you like) 1. Make Mexican spice mix and leave 1-2 tblsp in the thermie bowl. Place the leftovers in an airtight container. 2. Add onion and chop for 5 secs/speed 5 and cook 3 mins/100/speed 1 3. Add vegetables and chop, 5 secs/speed Add mince and tomatoes and cook 15 mins/steaming temp/reverse speed soft. Take the measuring cup off and put the basket on top to stop the splatter. You want the steam to escape. 5. Serve with taco shells or burrito wraps and salad ingredients of choice 20

21 CURRY BEEF PIE DINNERS WEEK 3 DAY 3 10 min 5-6 hours 6 TIPS: Option 1 Make the meat mixture only and freeze till the day of cooking. Allow to defrost in the fridge, then follow on from step 7 to finish cooking prior to serving. Option 2 Cook the entire pie, then freeze. Reheat prior to serving 1kg stewing steak 1 onion 1 garlic clove 1 zucchini 2 carrots 4-5 mushrooms 2 tblsp thermomade veggie stock 6 tblsp plain flour 1 tblsp curry powder 1 cup water enough shortcrust and puff pastry to make your pies 1. Ensure you have trimmed and diced your steak and place it in slow cooker 2. In your thermo jug place carrots, onion, garlic, zuchinni and mushrooms and mix 3 secs/speed 5. Add this to the slow cooker 3. Add flour and curry powder then mix well with wooden spoon. it will go thick and gluggy, this is perfect 4. Add water and stock paste and mix again 5. Cook for 3-4 hours on high or 5-6 hours on low. if I am home I stir it every now and then 6. When your meat is all cooked (and nice and tender). Turn your slow cooker off and remove the lid to let it cool a little before filling your pies. this allows the mix to thicken up a little bit more. if you don't have time then don't worry and just fill your pies 7. You can make one large family pie or lots of little pies. I use shortcrust pastry as the bottom of my pies and the puff pastry on top. Use an egg wash to coat your pastry (beat an egg). 8. Cook pies in the oven on 200C for approx minutes or until your pastry is golden brown and cooked through. 21

22 CHICKEN NACHOS DINNERS WEEK 3 DAY 4 3 min 30 min TIP: This is best made just prior to serving, however you could make the chicken mix in advance and freeze. Then defrost, heat and serve as per recipe instructions. MEXICAN SPICE 1 chicken breast, cut into large chunks 1 x 175g pkt corn chips 1 tin tomatoes (or 4-5 fresh tomatoes) 1 onion 1 garlic clove 1/2 red capsicum 2 large mushrooms 1/2 cup corn (frozen, tinned or fresh are all fine) 1 tblsp mexican spice mix 40g BBQ sauce 1/2 cup grated cheese 1. Pre heat oven to 180 C and put the chips into an oven safe dish. (I used a pie dish) 2. Place your garlic, onion, mushrooms and capsicum into the mixing jug and blitz 3 secs/speed 5. Scrape down sides and cook for 2 mins/temp 100/speed 2 (you can use a tsp of oil or water when cooking to stop mixture burning) 3. Add tomatoes and chicken and cook 5 mins/hottest temp/reverse speed 2. If you need to shred the chicken further then mix for 5 secs/reverse speed 4. Check your chicken again and if it needs to be shredded more then repeat this step (but be careful as you don't want chicken puree). 4. Now add the corn, spice mix and bbq sauce and cook a further 5 mins/temp 100/reverse speed 1 (leave MC off in this step to allow the steam to escape) 5. Spoon this mix over the chips, sprinkle with cheese and place in hot oven for 5-10 mins (until cheese has melted). Don't leave too long as your chips will go soggy. Nice thick corn chips work best (I get organic ones from the health food store). 6. Serve with chilli sauce, sour cream and guacamole (if you like). 22

23 NAN S ZUCCHINI SLICE DINNERS WEEK 3 DAY 5 10 min 40 min 8 TIP: Option 1 Cook on the day as needed. Option 2 Cook the entire dish and freeze. Slightly undercook, so that when reheating in the oven, it does not burn. Allow to defrost before reheating. 2 medium zucchinis, roughly chopped 2 carrots, roughly chopped 1 onion, peeled and chopped in half approx 250g ham or bacon (Nitrate free if possible) 3 large eggs 2 tblsp thermomade veggie stock 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) 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 sec at a time till the veggies are the size you like. 3. Tip veggies out into a large mixing bowl 4. Roughly dice cheese and blitz for 5 secs/speed 6. Tip cheese into mixing bowl with veggies 5. Roughly chop (by hand) bacon or ham to the size you like and add into mixing bowl (with veggies and cheese). 6. Add eggs, oil, veggie stock and plain flour into the mixing bowl (with the rest of the ingredients) and mix with spatula until combined. This mixture is too large for your thermie to handle, so please don't try 7. Pour mixture into baking dish and bake in the oven for around mins or until cooked through. 8. Enjoy 23

24 TARTARE SAUCE BONUS RECIPE 15 min - 18 TIP: If you want this to be additive free, make sure you get a sulphur dioxide free pickle and a preservative free mayo, worcestershire and mustard. The rest is pretty straight forward 50g cucumber pickle 15g capers 230g whole egg mayonnaise juice half a lemon zest of 1/4 lemon 1 tsp seeded mustard 1/2 tsp worcestershire sauce 1 tblsp diced parsley 1. Chop pickle and capers in your mixing jug. Turbo until done. You may need to scrape down the sides and repeat. 2. Mix all other ingredients together. 3. Store in a sterilised glass jar in the fridge for up to a week. 24

25 SNACKS, WEEK 4 Hokey Pokey Choc Muffins Chocolate Oat Slice Additive Free Party Pies Spelt Flour Cheese And Bacon Rolls Jo s Favourite Chia Pudding Combo BONUS: Washing Powder (No Borax) with Added Fabric Softener 25

26 HOKEY POKEY CHOC MUFFINS SNACKS WEEK 4 DAY 1 5 min 15 min 8 TIP: Make a double batch and freeze in airtight containers HOKEY POKEY VANILLA BEAN PASTE 4 tblsp Hokey Pokey Bits 90g butter, soft 1 tsp vanilla paste or extract 90g rapadura sugar (known as panela sugar in the supermarket) 2 eggs 200g self raising flour (could use spelt with 3 tsp of baking powder) 4 tblsp milk 3 tblsp cacao powder 1. Pre heat oven to 180 C and line a muffin tray with paper cases. 2. Add Hokey Pokey Bits into thermo bowl and chop roughly. Turbo for 1/2 a sec until they're broken into bits - SET ASIDE 3. Mix all other ingredients until combined approx 10sec/speed 4. Scrape down sides and mix rest with your spatula if need be. 4. Tip mixture into paper cases, sprinkle the top with hokey pokey bits and bake in a moderate oven for approx. 15 mins, or until a skewer comes out clean. 5. Let them cool on a wire rack and store in an airtight container for 3 days, or in the freezer for 3 months (if you don t eat them all by then!) 26

27 CHOCOLATE OAT SLICE SNACKS WEEK 4 DAY 2 5 min - 12 TIP: This is not freezer friendly, but will store in the fridge for a week VANILLA BEAN PASTE 110g oats, lightly toasted 40g butter 50g coconut oil 40g golden syrup 50g chocolate chips 1 tsp vanilla bean paste 100g silvered almonds 20g desiccated coconut 30g pumpkin seeds 30g sunflower seeds 50g chocolate chips, extra for sprinkling on top 1. Spread oats out on a flat baking tray and cook for approx 5 mins in a med/hot oven, till very lightly golden 2. Melt butter, coconut oil, golden syrup and 50g choc chips for 3 mins/60c/speed 2 3. Add oats, vanilla, almonds, coconut and seeds, mix for 10 secs/reverse speed 4 4. Line the base of a springform tin (or something with a loose base), and press mixture evenly into tin. Sprinkle extra choc chips on top and press down. Place in fridge to set 5. Store in the fridge for approx one week 27

28 ADDITIVE FREE PARTY PIES SNACKS WEEK 4 DAY 3 2 min 30 min 7 TIPS: Option 1 Make the meat mixture only (steps 1-3) and freeze till the day of cooking. Allow to defrost in the fridge, then follow on from step 7 to finish cooking prior to serving. Option 2 Cook the pies, then freeze. Reheat prior to serving BONE BROTH 5 sheets of puff pastry (pampas butter puff is additive free) 5 sheets of short crust pastry 1 brown onion 1 carrot 5 mushrooms 1 tblsp olive oil 500g lean beef mince 1 tsp mixed herbs 1/2 tsp salt & a grinding of black pepper 2 tblsp corn flour 3 tblsp original or herb & garlic bone broth - link above. If you don't have this, you'll need a gravy powder but don't use a gravy powder with Caramel 150 or MSG (good luck finding one!) 1 cup water 1. Dice onion, carrot and mushrooms - 5 secs/speed 5. Add olive oil to a frying pan and cook them off until wilted and soft. 2. Add mince, mixed herbs and salt & pepper. Cook off until browned all over. While that's cooking, in a cup mix together corn flour, bone broth powder and water. 3. Once meat is browned, add the gravy mix and stir through mince until it's thickened into a mince pie mixture. Turn off and set aside. 4. Pre-heat oven to 200C and grease pie dishes with some butter. 5. Lay a sheet of short crust pastry in the bottom of your pie dish, fill with mince and put a puff pastry disk on top. Squish the edges of pastry together so it doesn't come open in the oven. Brush with egg wash and cook for 20 minutes or until done. butter for greasing of pie dishes 1 x egg to paste on pastry 28

29 SPELT FLOUR CHEESE & BACON ROLLS SNACKS WEEK 4 DAY 4 10 min 20 min 8 TIP: These are the yummiest made just prior to serving, however they will freeze, and defrost ok. You may like to slightly reheat prior to serving, just to freshen them up a bit, but this is not totally necessary. VITAL VEGGIE 280g luke warm water 2 tsp yeast 2 tsp sugar (raw, rapadura, coconut work well) 500g spelt flour 20g olive oil 1 tsp salt 4 rashes of bacon grated cheese - about 1/2 a cup 1/2 cup Vital Veggie Powder 1. Put water, yeast & sugar into your mixing jug. 2. Add flour, then oil, then salt in that order. 3. Knead for 6 mins. 4. Put dough in an oiled bowl and cover with a teatowel. Put it somewhere warm to rise. Let it double in size. This will take about mins. 5. Once its doubled in size, roll out balls of dough, and place them in a baking dish lined with baking paper. Have the balls about 1/2 an inch apart. 6. Let the dough rise for about mins, or until they have doubled in size. Then top with Vital Veggie Powder, bacon and cheese. 7. Put tray into a COLD oven and turn on to temp 190C. Cook for about 20 mins, or until bacon is cooked, and bread is hollow to the touch. 8. Try not eating one straight from the oven with warm butter, we bet you can't! 29

30 JO S FAVOURITE CHIA PUDDING COMBO SNACKS WEEK 4 DAY 5 10 min - 1 TIP: You can easily double or triple this recipe and make a few jars in advance. The chia pudding will last approx 3 days in the fridge. 1.5 tblsp chia seeds 1/2 cup almond or coconut drinking milk 1 tblsp steel cut oats 10 almonds 10 cashews sprinkle of pepitas drizzle of avocado or almond or macadamia or coconut oil 1/2 mango 1/4 cup frozen raspberries sprinkle of goji berries 1. The night before mix chia seeds and milk in a glass jar. Let it soak overnight in the fridge 2. The night before toast your 'crunchy muesli'. Add all ingredients to a frying pan and toast on med-high stirring constantly. It will be cooked when you can smell it and it starts to golden in colour. 3. The next morning take chia pudding from fridge. Mash up your mango (5 sec, speed 4) and layer it on top of chia mix. 4. Add frozen raspberries, then crunchy muesli and goji berries. 5. Eat straight away. 30

31 WASHING POWDER (NO BORAX) WITH FABRIC SOFTENER BONUS RECIPE 5 min 5 min TIP: Choose your essential oil to add: ESSENTIAL OILS 2 bars velvet/sunlight soap 200g epsom salts 500g washing soda 500g bi carb essential oil of choice 1. Chop your soap with a knife into large bits then put into mixing jug and blitz 20secs/speed 9. Scrape and repeat you want it super fine so it will break down in cold water 2. Add Epsom salts, washing soda and bi carb and blitz again for 30 secs/speed 4 3. Turn your machine onto speed 2 and while this is mixing drizzle the oil through the hole in your lid 4. Now give it a good mix on speed 7 for approx. 3 sec 5. Store in an airtight container - if you find it goes a bit hard due to moisture, just blitz in your machine again for 3-5 secs/speed 7 31

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

33 SHOPPING LIST DINNERS WEEK ONE NOVEMBER SUPER QUICK TERIYAKI BEEF STIRFRY Approx. 8 cups veggies of your choice - I used carrots, squash, beans, capsicum, broccoli & snow peas 500g thinly sliced rump steak 1 tsp sesame oil 1 tblsp olive oil 4-5 tblsp teriyaki sauce cooked rice or quinoa HONEY AND LEMON ROAST CHICKEN 1 x large chicken 1 tsp paprika 1 tsp marjoram 1 tsp honey 3-4 fresh lemons 1 onion 2 garlic cloves WALDORF SALAD 2 sweet red apples 1 small lemon 1 carrot 2-3 large handfuls walnuts approx 1 cup chopped crispy lettuce or cabbage (I used Chinese cabbage) 1 tblsp mayonnaise, we used our Mum's recipe BASIC MEATLOAF WITH A STICKY BBQ GLAZE 2 clove garlic 1 large brown onion 1 tsp olive oil or butter 1-2 carrots 1 red capsicum 1kg beef mince 1 cup breadcrumbs 1 egg 1 heaped tsp of dried mixed herbs 1 tblsp thermo-made vegetable stock 1 tblsp of butter for greasing of tin GLAZE 1/2 cup tomato sauce 2 tsp worcestershire sauce 2 tblsp brown or rapadura sugar 33

34 SHOPPING LIST DINNERS WEEK ONE NOVEMBER ROAST PORK WITH THE BEST CRACKLE! BONUS: RASPBERRY ICE- CREAM BITES 1 roast pork salt 300g soaked cashew nuts 270ml canned coconut milk 100g liquid sweetener. Maple syrup or Agave 50g liquid coconut oil 2 large handfuls of frozen raspberries coconut oil spray or oil to grease moulds 200g dark chocolate 34

35 SHOPPING LIST DINNERS WEEK TWO NOVEMBER 8 HOUR BBQ PORK RIBS CHICKEN MEATBALLS WITH SOME SPICE 2 large pork ribs 2 tblsp smoked paprika (smoked for this recipe is best) 1 tblsp brown or rapadura sugar 1/2 tblsp garlic powder 1 tsp salt 1/2 tsp ground black pepper 1/2 tsp chilli powder 1 heaped tblsp of vegetable broth 500g chicken mince 1 egg 1 handful of breadcrumbs 1 tablespoon fish sauce 1 tablespoon red curry paste 4 shallots, sliced black pepper ghee and olive oil for frying ROLLED BEEF ROAST WITH HERB STUFFING QUINOA TUNA BAKE string to tie up your roll 2 large pieces of rump steak 1 brown onion 1 tblsp mixed herbs 1 tblsp original bone broth powder (optional) 1 cup breadcrumbs 2 tbsp olive oil salt and pepper to season vegetables to roast and serve 100g quinoa (any colour) 2 medium sweet potatoes (300g) 425g can tuna in spring water 150g block cheddar cheese 8 eggs 2 sliced spring onions 100g corn kernels 1 x handful of baby spinach 2 heaped tblsp seeded mustard pinch of salt cracked pepper 35

36 SHOPPING LIST DINNERS WEEK TWO NOVEMBER VEGETABLE PASTIES (THAT THE KIDS ATE!) BONUS: INSTANT GRAVY NO MSG HERE! 2 x batches of short crust pastry from the thermomix everyday cookbook or up to 8 sheets 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) 2 tblsp corn flour or tapioca starch 4 tblsp bone broth powder pinch salt 36

37 SHOPPING LIST DINNERS WEEK THREE NOVEMBER VEGETARIAN LASAGNE 1 quantity of white sauce. I used full fat organic milk & spelt flour but you could use what you like. 11 fresh lasagne sheets. 2 tins of tomatoes 2-3 garlic cloves 1 tablespoon of mixed herbs 1 large onion or 2 small onions Approx 3/4 of the mixing jug or diced veggies of your choice - carrots, beans, peas, corn, mushrooms, capsicum, pumpkin, zucchini, spinach. 80g cheddar cheese TACO/BURRITO MINCE & MEXICAN SEASONING 1 batch of Mexican spice mix 500g beef mince 1 onion 1 carrot 1 x 400g can tomatoes 1/2 zucchini 5 mushrooms 1/2 red capsicum salad toppings such as lettuce, grated carrot, grated cheese, capsicum, avocado, sour cream CURRY BEEF PIE 1kg stewing steak 1 onion 1 garlic clove 1 zucchini 2 carrots 4-5 mushrooms 2 tblsp thermomade veggie stock 6 tblsp plain flour 1 tblsp curry powder enough shortcrust and puff pastry to make your pies CHICKEN NACHOS 1 chicken breast 1 x 175g pkt corn chips 1 tin tomatoes (or 4-5 fresh tomatoes) 1 onion 1 garlic clove 1/2 red capsicum 2 large mushrooms 1/2 cup corn (frozen, tinned or fresh are all fine) 1 tblsp mexican spice mix 40g BBQ sauce 1/2 cup grated cheese 37

38 SHOPPING LIST DINNERS WEEK THREE NOVEMBER NAN S ZUCCHINI SLICE 2 medium zucchinis 2 carrots 1 onion approx 250g ham or bacon (Nitrate free if possible) 3 large eggs 2 tblsp thermomade veggie stock 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) BONUS: TARTARE SAUCE 50g cucumber pickle 15g capers 230g whole egg mayonnaise 1 lemon zest and juice 1 tsp seeded mustard 1/2 tsp worcestershire sauce 1 tblsp diced parsley 38

39 SHOPPING LIST SNACKS WEEK FOUR NOVEMBER HOKEY POKEY CHOC MUFFINS 4 tblsp Hokey Pokey Bits 90g butter 1 tsp vanilla paste or extract 90g rapadura sugar 2 eggs 200g self raising flour (could use spelt with 3 tsp of baking powder) 4 tblsp milk 3 tblsp cacao powder CHOCOLATE OAT SLICE 110g oats 40g butter 50g coconut oil 40g golden syrup 50g chocolate chips 1 tsp vanilla bean paste 100g silvered almonds 20g desiccated coconut 30g pumpkin seeds 30g sunflower seeds 50g chocolate chips, extra for sprinkling on top ADDITIVE FREE PARTY PIES 5 sheets of puff pastry (pampas butter puff is additive free) 5 sheets of short crust pastry 1 brown onion 1 carrot 5 mushrooms 1 tblsp olive oil 500g lean beef mince 1 tsp mixed herbs 1/2 tsp salt & a grinding of black pepper 2 tblsp corn flour 3 tblsp original or herb & garlic bone broth or gravy powder without Caramel 150 or MSG butter for greasing of pie dishes 1 egg SPELT FLOUR CHEESE AND BACON ROLLS 2 tsp yeast 2 tsp sugar (raw, rapadura, coconut work well) 500g spelt flour 20g olive oil 1 tsp salt 4 rashes of bacon approx ½ cup grated cheese 1/2 cup Vital Veggie Powder 39

40 SHOPPING LIST SNACKS WEEK FOUR NOVEMBER JO S FAVOURITE CHIA PUDDING COMBO 1.5 tblsp chia seeds 1/2 cup almond or coconut drinking milk 1 tblsp steel cut oats 10 almonds 10 cashews sprinkle of pepitas drizzle of avocado, almond, macadamia or coconut oil 1/2 mango 1/4 cup frozen raspberries sprinkle of goji berries BONUS: WASHING POWDER (NO BORAX) WITH ADDED FABRIC SOFTENER 2 bars velvet/sunlight soap 200g epsom salts 500g washing soda 500g bi carb essential oil of choice 40

41 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 41