2 5th September 2016

Transcription

1 25th September 2016

2 25th September 2016 [1] Kale Cabonara 20m* [2] Moroccan Meatball Tajine 60m* [3] Chicken & Broccolini Salad 30m* [4] Mexican Eggs 10m* + Green Salad 5m* [5] Healthy Hot Dog 25m* [6] Low Carb Chocolate Puddings 20m* * Approximate time required. m = minutes. h = hours. VARIATIONS Short on time: [2] Skip the onion and simmer the tajine on the stovetop until the meatballs are just cooked through about 15 minutes. Carnivore: [4] Add bacon! Vegetarian: [1] Replace bacon with smoked tofu, smoked almonds or semi dried tomatoes. [2] Lentil balls. [3] Serve steamed broccolini with poached eggs. [5] Cook sliced eggplant in the pan instead of the sausages. Carb Lovers / More Substantial: [1] Toss in cooked pasta. [2] Couscous. [3] Steamed rice. [4] Warm tortillas or flat bread. [5] Hot dog buns. Paleo (Grain, Legume & Dairy-Free): [1] Replace cream with 2 egg yolks and replace parmesan with grated brazil nuts. [2] Replace butter with olive oil. [3] Replace butter with olive oil. [5] Replace butter with olive oil. [6] Almond or coconut milk.

3 r Soupstones SHOPPING LIST* VEGGIES 1 bunch kale [1] 1-2 cloves garlic [1] 1 onion [2] 1 bunch coriander (cilantro) [2] 1/2 cauliflower [2] 1 bunch broccolini or broccoli [3] 1 lemon [3] 1 bag baby spinach [3] 1 bag salad leaves [4] 1 baby cos (little gem) lettuce [5] PROTEIN 4-6 slices bacon [1] 450g (1lb) minced (ground) beef [2] 2 chicken breasts [3] 6 eggs [4] 4 thick pork sausages [5] 1 egg [6] DAIRY 4T cream [1] 2 large handfuls grated parmesan [1] 10T butter [2&4&5] 3 tablespoons (45g) milk [6] COOKS NOTES t = teaspoon T = tablespoon. Unless otherwise stated all cans are 400g (14oz) Standard bag of salad = approx 150g (5oz). +[2] ras el hanout is a Moroccan spice blend substitute baharat or ground coriander. *[6] or use honey, maple syrup or sugar about 2 tablespoons won t be low carb. PANTRY extra virgin olive oil salt & pepper 125g (5oz) almond meal [2] 2t ras el hanout [2]+ 1 jar tomato passata or puree (700g / 25oz) [2] handful roasted almonds [3] 2 cans tomatoes [4&5] 1t chilli flakes or powder (optional) [4] 1 tablespoon sherry or wine vinegar [4] 1/2 teaspoon soy sauce [4] 4 tablespoons (30g) almond meal [6] 2 tablespoons (12g) cocoa powder [6] 1 pinch pure stevia or 1 tablespoon granular stevia (15g) [6]* 1/2 teaspoon baking powder [6] OTHER 5Sep [add your other items here] *Based on serving 2 people. Please adjust as required. [Numbers] refer to the recipe each ingredient is required for.

4 r INGREDIENT STORAGE Best Practices* VEGGIES kale in the fridge wrapped in a plastic bag. garlic - in a dark pantry. I keep mine in a brown paper bag to avoid sprouting. onions - in a dark pantry. coriander (cilantro) in the fridge wrapped in a plastic bag. cauliflower in the fridge wrapped in a plastic bag. broccolini / broccoli in the fridge wrapped in a plastic bag. lemons in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge. baby spinach / salad leaves / cos (little gem) lettuce store sealed bag in the fridge. If buying loose leaves, wash and spin dry in a salad spinner then wrap loosely in paper towel and place inside plastic bag. Push out most of the air and seal. Store in the fridge. PROTEIN bacon in the fridge in the packaging they were purchased in. minced (ground) beef in the fridge in the packaging it was purchased in. chicken in the fridge in the packaging it was purchased in. eggs I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge. sausages in the fridge in the packaging they were purchased in. DAIRY cream / milk in the fridge in the packaging it was purchased in. butter in the fridge in the packaging it was purchased in. parmesan in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container. 5Sep PANTRY All pantry items best stored at room temperature in a dark place. * Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.

5 r PREP AHEAD POSSIBILIIES* Here are suggestions for things you can possibly prepare ahead. They re just suggestions though so please don t feel like you need to devote your weekend to getting these steps done! It s totally up to you. [2] Moroccan Meatball Tajine MEATBALLS (60 minutes) Make meatballs as per recipe but don t add the coriander (cilantro) or cauliflower. Refrigerate for up to 2 weeks or freeze. To serve reheat in the oven covered for minutes at 200C / 400F. Serve with coriander on top and cauliflower rice on the side. CAULIFLOWER RICE (10 minutes) Grate raw cauliflower using your food processor. OR finely chop by hand. Refrigerate for up to a week the fresher the better though. Don t freeze. Serve straight from the fridge with hot meatballs. [5] Healthy Hot Dogs SAUSAGES (20 minutes) Cook sausages as per recipe. Refrigerate for up to 2 weeks or freeze. To serve reheat in a pan on a medium heat with a little oil then serve as per the recipe. SAUCE (20 minutes) Cook sauce as per recipe. Refrigerate for up to 2 weeks or freeze. To serve allow to come to room temperature or warm in a pan. 5Sep

6 Kale 'Cabonara'

7 ÔKale Cabonara OK so if you re a purist when it comes to the naming of dishes, you d better block your ears. I know that cabonara traditionally includes egg yolk and no cream, but I really liked the sound of kale cabonara and I felt more in the mood for cream than egg yolk so that s what we have. enough for 2 takes: 20 minutes 4-6 slices bacon, chopped 1 bunch kale, ribs discarded (if tough) & leaves sliced into ribbons 1-2 cloves garlic 4 tablespoons cream 2 large handfuls grated parmesan + extra to serve 1. Heat a little olive oil in a frying pan and cook bacon on a medium high heat until well browned. 2. Remove bacon from the pan and add the kale and garlic. Cover and cook, stirring every few minutes until the kale is wilted and deep green in colour. It will take about 5-10 minutes. If it starts to burn, add a splash of water to help generate some steam. 3. Return bacon to the pan and add cream. Stir over the heat to warm through then remove from the heat and add the cheese. 4. Divide between two plates and serve with extra cheese if you like. VARIATIONS more substantial / carb lovers toss in some cooked pasta at the end. A drained can of chickpeas or white beans will do the same job without causing blood sugar problems. paleo / more classic cabonara replace cream with 2 egg yolks. Add the yolks with the bacon off the heat. And see the dairy-free option. dairy-free replace cream with 2 egg yolks and replace parmesan with grated brazil nuts and if you like a teaspoon of nutritional yeast. vegetarian replace bacon with chopped smoked tofu a really lovely ingredient, or serve with a big handful of smoked almonds or other nuts, you could also use semi dried tomatoes. different greens as much as I love kale, any leafy greens such as spinach, baby spinach, chard or silverbeet can be used. vegan cook sliced kale with garlic in olive oil and serve with more olive oil and a good few handfuls of roasted nuts or cooked legumes.

8 Kale Cabonara... WASTE AVOIDANCE STRATEGY bacon freeze it. kale will keep in the fridge in a plastic bag uncooked for at least 2 weeks. Once cooked like this it will keep for a month or so in the fridge. Can be frozen both cooked or raw. garlic pantry in the dark or a brown paper bag to prevent sprouting. cream freeze it or use for another meal. parmesan wrap in waxed paper or baking paper and store in the fridge in a sealed paper bag or airtight container. Will keep for months. Can be frozen if you re going away. Ôview recipe online

9 Moroccan Meatball Tajine

10 ÔMoroccan Meatball Tajine This is a dish I ve been making for years and am kinda surprised I haven t ever written about it on Stonesoup. About time! It s a brilliant example of how using spices can transform a boring old dish (Italian meatballs) into something exotic and super tasty. enough for 2 to 3 takes: 60 minutes 1 onion, peeled & chopped 450g (1lb) minced (ground) beef 125g (5oz) almond meal 2 teaspoons ras el hanout, baharat or ground coriander 1 jar tomato passata or puree (700g / 25oz) 4 tablespoons butter 1 bunch coriander (cilantro), leaves picked cauliflower rice or cooked couscous to serve 1. Preheat your oven to 180C (350F). Place onion in a small pan on a medium heat with a little oil and cook until soft but not browned. About 5 minutes or a little longer. 2. Combine cooked onion, beef, almond meal and your chosen spice in a large bowl. Season generously with salt. Roll teaspoonfuls of the mixture into balls and place in an ovenproof dish. VARIATIONS to serve with couscous/more substantial cook couscous according to the packet but add some extra butter. to serve with cauli rice grate 1/2 small cauliflower using your food processor or a box grater and serve meatballs on top. No need to cook or warm it. different accompaniments great wrapped in lebanese bread, tortillas or other flat bread. Could be served with your favourite pasta. short on time skip the onion and simmer the tajine on the stovetop until the meatballs are just cooked through about 15 minutes.. You might also like to skip the meatball rolling and just cook the meat more like a bolognese sauce. different meat beef is a favourite but lamb is also great. Pork, chicken, turkey or buffalo could all be used. vegetarian try adding the spice above to these lentil balls. 3. Pour over the tomato passata or puree and top with butter. Bake uncovered for 45 minutes or longer until the meatballs are browned on top and cooked through. more veg add carrots and peppers to the sauce. 4. Serve meatballs on a bed of cauliflower rice or couscous with coriander leaves on top.

11 Moroccan Meatball Tajine... VARIATIONS nut-free replace almond meal with soft bread crumbs or cooked quinoa. dairy-free replace butter with lots of extra virgin olive oil. different herbs mint, basil, parsley or baby spinach are all great. italian meatballs just skip the spice and serve with basil instead of the coriander. indian meatballs use garam masala as your spice and serve with a dollop of natural yoghurt. WASTE AVOIDANCE STRATEGY onion will keep in the pantry for months. Best if in a dark corner in a brown paper bag. minced (ground) beef freeze it. almond meal / ras el hanout, baharat or ground coriander / tomato passata or puree / couscous keep them in the pantry. butter keeps in the fridge for months. coriander (cilantro) freeze it in a plastic bag. cauliflower ungrated cauli will keep for weeks in a plastic bag in the fridge. Can be frozen but the texture isn t as good when defrosted. Ôview recipe online

12 Chicken & Broccolini Salad

13 ÔChicken & Broccolini Salad enough for 2 takes: 30 minutes 2 chicken breasts 1 bunch broccolini or broccoli, halved crosswise 1 lemon 2 handfuls baby spinach leaves, washed handful roasted almonds 1. Bring 4 cups water to the boil in a medium saucepan. 2. Add chicken and place broccolini in a strainer over the chicken so the broccolini will steam. Cover with a lid and simmer gently for 5 minutes. 3. Turn heat off and allow chicken and broccolini to stand for 20 minutes. VARIATIONS vegetarian skip the chicken poaching. Steam the broccolini for about 8 minutes or until tender. Serve salad with generous spoonfuls of soft goats cheese, ricotta or with poached eggs. vegan replace chicken with a drained can of butter beans OR some pan fried tofu cubes season very generously. nut-free replace the almonds with finely diced red onion for colour and crunch. more wintery serve chicken warm on a bed of cashew & cauliflower mash. carb lovers / more substantial serve with cooked quinoa or brown rice tossed through. paleo (grain, legume & dairy-free) replace butter with olive oil. 4. Meanwhile whisk 1 tablespoon lemon juice, zest of the lemon and 4 tablespoons extra virgin olive oil in a large bowl. 5. Pat broccolini dry with paper towel and toss in the dressing. Slice or shred chicken and add to the dressing along with spinach. Toss and serve with almonds scattered over. video

14 Chicken & Broccolini Salad... WASTE AVOIDANCE STRATEGY chicken breasts freeze them. broccolini or broccoli can be frozen. Or steam it and it will keep in a container in the fridge for a few weeks. lemon will keep for months in a plastic bag in the fridge. baby spinach use for another meal or freeze it (will wilt when defrosted so best to serve slightly warmed when you do use it). almonds pantry. LEFTOVER POTENTIAL? If you don t mind soggy salad leaves, will keep in the fridge for a few days. SERVING SUGGESTIONS A wonderful light, fresh meal on its own. PROBLEM SOLVING GUIDE can t find broccolini? -just replace with a head of regular broccoli chopped into florettes. chicken tough or dry? this means the chicken has been cooked at too high a temperature. Next time keep an eye on it in the initial simmering phase to make sure it s at a gentle simmer. broccolini too crunchy I like a little crunch but if it s difficult to eat, the broccolini hasn t been cooked enough. Could be that your steamer setup is allowing too much heat to escape. Next time try adding the broccolini in with the chicken and simmering it rather than steaming. broccolini brown / lifeless either the broccolini wasn t the freshest to start with or you ve over cooked it. Next time check the broccolini during the poaching process and remove and toss in the salad when it s no longer crunchy. salad too dry sounds like not enough dressing. Either drizzle over a little more olive oil and vinegar or mix up another batch of dressing in a small bowl and toss that over. too bland? don t forget to season generously. And possibly sharpen things up with a little more vinegar. Ô view recipe online

15 Mexican Eggs

16 ÔMexican Eggs These are brilliant when you re in the mood for a bit of heat in the morning to kick-start your day. Also doubles well as a dinner dish with a green salad on the side. The butter really changes the flavour of the sauce, softening the acidity of the tomato a little. enough for 2 takes: 10 minutes 2 tablespoons butter 1 can tomatoes (400g/14oz) 1 teaspoon chilli flakes or powder (optional) 4-6 eggs from happy chooks 1. Heat a medium skillet over a medium high heat. 2. Add butter, tomatoes and chilli (if using) and simmer for about a minute or so. 3. Add the eggs one at a time and simmer for about 3 minutes or until the egg whites are no longer clear. VARIATIONS vegan you could crumble some tofu or tempeh into the tomato in place of the eggs and replace the butter with olive oil. paleo (gluten, grain + dairy-free) replace the butter with olive or macadamia oil. carnivore brown some bacon or chorizo before adding the tomato. carb lovers / more substantial serve with warm tortillas. more veg soften onion and red peppers in a little oil before adding tomato. 4. Season with salt and pepper and serve hot. video

17 Mexican Eggs... WASTE AVOIDANCE STRATEGY butter keeps in the fridge for months. tomatoes / chilli flakes or powder keep them in the pantry. eggs will keep in the fridge for a month or so. Or use for another meal. PROBLEM SOLVING GUIDE burning on the bottom this means the heat was too high. Since we re not stirring once the eggs go in its important not to have it too hot. snotty whites this means you haven t quite cooked the eggs long enough. Next time leave for a little longer or spoon some hot tomato sauce over the eggs. It also helps if the eggs are at room temperature before you start frying so don t forget to get them out of the fridge first. rubbery eggs too much cooking. Aim for the whites to be just turning white and set and the yolks to still be runny. LEFTOVER POTENTIAL? Ok to reheat but be careful your eggs don t end up super rubbery. SERVING SUGGESTIONS Great on their own or with a green salad on the side. Ô view recipe online

18 The Classic Mixed Green Salad

19 ÔThe Classic Mixed Green Salad most frequent thing I cook is a simple green salad. It goes with pretty much anything and is a quick solution if you re like me and feel that a meal isn t complete without greens in some form. I ve even convinced my Irishman that it s essential to have a green salad with our eggs for Sunday brunch. My salad dressing preferences go through phases. There s a complete list of my past favourite dressings on Stonesoup. I thought I d share my current favourite here. It s not my most minimalist dressing, but it does fall under 5 ingredients. enough for 2 as a side takes: 5 minutes 1 tablespoon sherry vinegar 1/2 teaspoon soy sauce 3 handfuls mixed salad leaves, washed and dried 1. Combine vinegar, soy and 3 tablespoons extra virgin olive oil in a medium bowl. 2. Toss leaves gently in the dressing using clean hands. VARIATIONS soy-free skip the soy sauce and season with salt instead. can t find sherry vinegar my next favourite is rice wine vinegar (aka rice vinegar) but any wine vinegar will be fine. For a sweeter dressing try balsamic. fresher replace vinegar with lemon juice. asian use fish sauce instead of the vinegar and soy and drizzle over a little sesame oil. 3. Taste and season. video

20 The Classic Mixed Green Salad... WASTE AVOIDANCE STRATEGY vinegar & soy will keep in the pantry. salad leaves are highly perishable. My first path would be to use them for another meal (salad for breakfast!) but if that isn t possible you can pop them in the freezer. They will wilt down but can then be used anywhere you d use wilted greens, like this simple plate of greens. At least this way they wont go slimey. PROBLEM SOLVING GUIDE dressing not sticking to the leaves Usually this is a sign the leaves weren t completely dry after they were washed. Next time spin dry in a salad spinner or pat really well with paper towel. too oily You ve got too much dressing. Toss in some more leaves if you have them or transfer to a clean bowl and toss again so some of the excess dressing comes off onto the sides of the bowl. too dry - Not enough dressing for the amount of leaves. Mix up a little more dressing and add to the leaves a little at a time. Keep the remainder of the dressing in the fridge. LEFTOVER POTENTIAL? Not the greatest. Will go a little soggy in the fridge, although I do know people who like their salad after it has been marinated for a while. Go figure. SERVING SUGGESTIONS Pretty much works with anything savoury. Ôview recipe online

21 Healthy 'Hot Dog'

22 ÔHealthy Hot Dog When I asked for requests for recipes to include in this class, I used healthy hot dog as an example. So of course, I had a couple of people take me up on the challenge. And here it is! Although the picture only has one dog on the plate, I think most people would need 2 given that they aren t super filling. enough for 2 takes: 25 minutes 4 thick pork sausages 1 can tomatoes (400g / 14oz) 4 tablespoons butter 1 baby cos (little gem) lettuce 1. Place a medium frying pan on a high heat and add a little oil. Add the sausages and when they start to sizzle, turn the heat down to medium low. 2. Cook sausages, turning every few minutes for about 20 minutes or until well browned and cooked through. 3. Meanwhile, place tomatoes and their juices in a small saucepan along with the butter. Cook on a high heat, stirring occasionally for about 10 minutes or until thickened into a sauce. 4. Serve sausages wrapped in leaves with sauce on top. VARIATIONS hard-core dog feel free to use regular dogs instead of the sausages. Best to heat them in gently simmering water for about 15 minutes or until hot. dairy-free replace the butter in the sauce with a few generous drizzles of good olive oil. vegetarian cook sliced eggplant in the pan instead of the sausages or use your favourite veggie sausage. vegan try a hot eggplant dog. Cut an medium eggplant into quarters lengthwise and cook on a medium heat, being more generous with the oil and covering the pan with a lid. And replace the butter in the sauce with olive oil be generous. hot! add in a few ginely chopped red chillies OR some dried chilli powder 1/2 1 teaspoon should do it to the sauce. can t be bothered making sauce? replace it with your favourite ketchup instead. video

23 Healthy Hot Dog... VARIATIONS carb lovers / more substantial serve on hot dog buns. mustard if you like mustard with your dog feel free to use it. paleo (grain, legume & dairy-free) use coconut oil or olive oil instead of butter. more veg serve with grilled veg like eggplant, mushrooms, zucchini, bell peppers (capsicum). WASTE AVOIDANCE STRATEGY pork sausages freeze them. can tomatoes keep them in the pantry. butter keeps in the fridge for months. baby cos are highly perishable. My first path would be to use them for another meal (salad for breakfast!). PROBLEM SOLVING GUIDE too bland? give the sauce a little more seasoning. And next time look at using sausages or dogs from a different supplier. too salty your butter and tomatoes both provide quite a bit of salt. If it s too intense, dilute with some unsalted butter OR a few glugs of olive oil. short on time for a super fast version use a commercial ketchup or tomato sauce instead of making your own and cook the sausages on a high heat, turning them often. sauce too sharp sounds like not enough butter. A pinch of sugar or two may help the situation as well. LEFTOVER POTENTIAL? The sausages and sauce will keep for a week or so in the fridge but the lettuce won t last that long. SERVING SUGGESTIONS For me this is best with cold, crips lettuce and hot sausages slathered in sauce, but you could serve it all cold Ôas well. view recipe online

24 Low Carb Chocolate Puddings

25 ÔLow Carb Chocolate Puddings I love these for so many reasons. First they re not going to spike your blood sugar. But more importantly they only take a few minutes to stir up AND use ingredients you probably have in your pantry perfect for those nights when you haven t planned anything for dessert but then feel like something warm and chocolatey. The good news with this recipe is the stevia is only providing sweetness and doesn t have any other function so you can easily substitute your preferred sweetener or even use sugar if that s what you have. See the variations for ideas. I like them with lashings of double cream but if you re OK with a sugar hit ice cream is also good. enough for 2 takes: 20 minutes 4 tablespoons (30g) almond meal 3 tablespoons (45g) milk 2 tablespoons (12g) cocoa powder 1 pinch pure stevia or 1 tablespoon granular stevia (15g) (see below for alternatives) 1 egg 1 teaspoon vanilla extract (optional) 1/2 teaspoon baking powder 1. Preheat your oven to 180C (350F) and grease two 1 cup ramekins or oven-proof tea cups. 2. In a small bowl mix almond meal, milk, cocoa powder, stevia, egg, vanilla and baking powder until well combined. Taste and add more stevia if needed. Divide mixture between your prepared ramekins / cups. 3. Bake for minutes or until the puddings feel springy to touch. I like them slightly underbaked so they re squidgy in the middle. Serve warm or at room temp. VARIATIONS no stevia use you favourite sweetener Honey, maple syrup or white sugar! You ll probably need 2 tablespoons because stevia tends to be pretty instense but taste and see. dairy-free use your favourite non-dairy milk such as almond, hemp or coconut. ginger puddings replace the cocoa powder with 1 tablespoon grated fresh ginger. peanut butter add a big tablespoon of peanut butter to the centre of each pud before baking. double chocolate add a square of dark chocolate to the centre of each pud before baking. hazelnut replace almond meal with hazelnut meal. nut-free I haven t tried this but replace the almond meal with 2 tablespoon flour and 2 tablespoons melted butter or coconut oil and they won t be low carb any more. more servings I ve included the weight measurements in case you have more mouths to feed!

26 Low Carb Chocolate Puddings... WASTE AVOIDANCE STRATEGY almond meal / cocoa powder / stevia / vanilla extract / baking powder keep them in the pantry. milk will keep in the fridge for a week or so. Use for another meal. eggs I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge. Ôview recipe online

27 print friendly recipes. scroll up for images and full details Kale Cabonara enough for 2 takes: 20 minutes 4-6 slices bacon, chopped 1 bunch kale, ribs discarded (if tough) & leaves sliced into ribbons 1-2 cloves garlic 4 tablespoons cream 2 large handfuls grated parmesan + extra to serve 1. Heat a little olive oil in a frying pan and cook bacon on a medium high heat until well browned. 2. Remove bacon from the pan and add the kale and garlic. Cover and cook, stirring every few minutes until the kale is wilted and deep green in colour. It will take about 5-10 minutes. If it starts to burn, add a splash of water to help generate some steam. 3. Return bacon to the pan and add cream. Stir over the heat to warm through then remove from the heat and add the cheese. 4. Divide between two plates and serve with extra cheese if you like. Moroccan Meatball Tajine enough for 2 to 3 takes: 60 minutes 1 onion, peeled & chopped 450g (1lb) minced (ground) beef 125g (5oz) almond meal 2 teaspoons ras el hanout, baharat or ground coriander 1 jar tomato passata or puree (700g / 25oz) 4 tablespoons butter 1 bunch coriander (cilantro), leaves picked cauliflower rice or cooked couscous to serve 1. Preheat your oven to 180C (350F). Place onion in a small pan on a medium heat with a little oil and cook until soft but not browned. About 5 minutes or a little longer. 2. Combine cooked onion, beef, almond meal and your chosen spice in a large bowl. Season generously with salt. Roll teaspoonfuls of the mixture into balls and place in an ovenproof dish. 3. Pour over the tomato passata or puree and top with butter. Bake uncovered for 45 minutes or longer until the meatballs are browned on top and cooked through. 4. Serve meatballs on a bed of cauliflower rice or couscous with coriander leaves on top. Chicken & Broccolini Salad enough for 2 takes: 30 minutes 2 chicken breasts 1 bunch broccolini or broccoli, halved crosswise 1 lemon 2 handfuls baby spinach leaves, washed handful roasted almonds 1. Bring 4 cups water to the boil in a medium saucepan. 2. Add chicken and place broccolini in a strainer over the chicken so the broccolini will steam. Cover with a lid and simmer gently for 5 minutes. 3. Turn heat off and allow chicken and broccolini to stand for 20 minutes. 4. Meanwhile whisk 1 tablespoon lemon juice, zest of the lemon and 4 tablespoons extra virgin olive oil in a large bowl. 5. Pat broccolini dry with paper towel and toss in the dressing. Slice or shred chicken and add to the dressing along with spinach. Toss and serve with almonds scattered over.

28 Mexican Eggs enough for 2 takes: 10 minutes 2 tablespoons butter 1 can tomatoes (400g/14oz) 1 teaspoon chilli flakes or powder (optional) 4-6 eggs from happy chooks 1. Heat a medium skillet over a medium high heat. 2. Add butter, tomatoes and chilli (if using) and simmer for about a minute or so. 3. Add the eggs one at a time and simmer for about 3 minutes or until the egg whites are no longer clear. 4. Season with salt and pepper and serve hot. Green Salad enough for 2 as a side takes: 5 minutes 1 tablespoon sherry vinegar 1/2 teaspoon soy sauce 3 handfuls mixed salad leaves, washed and dried 1. Combine vinegar, soy and 3 tablespoons extra virgin olive oil in a medium bowl. 2. Toss leaves gently in the dressing using clean hands. 3. Taste and season. Healthy Hot Dog enough for 2 takes: 25 minutes 4 thick pork sausages 1 can tomatoes (400g / 14oz) 4 tablespoons butter 1 baby cos (little gem) lettuce 1. Place a medium frying pan on a high heat and add a little oil. Add the sausages and when they start to sizzle, turn the heat down to medium low. 2. Cook sausages, turning every few minutes for about 20 minutes or until well browned and cooked through. 3. Meanwhile, place tomatoes and their juices in a small saucepan along with the butter. Cook on a high heat, stirring occasionally for about 10 minutes or until thickened into a sauce. 4. Serve sausages wrapped in leaves with sauce on top. Low Carb Chocolate Puddings enough for 2 takes: 20 minutes 4 tablespoons (30g) almond meal 3 tablespoons (45g) milk 2 tablespoons (12g) cocoa powder 1 pinch pure stevia or 1 tablespoon granular stevia (15g) 1 egg 1 teaspoon vanilla extract (optional) 1/2 teaspoon baking powder 1. Preheat your oven to 180C (350F) and grease two 1 cup ramekins or oven-proof tea cups. 2. In a small bowl mix almond meal, milk, cocoa powder, stevia, egg, vanilla and baking powder until well combined. Taste and add more stevia if needed. Divide mixture between your prepared ramekins / cups. 3. Bake for minutes or until the puddings feel springy to touch. I like them slightly underbaked so they re squidgy in the middle. Serve warm or at room temp. print friendly recipes. scroll up for images and full details

29 To access the meal plans & recipes online go to: Jules Clancy 2016 This ebook is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review, as permitted under the Copyright Act, no part of this ebook may be reproduced by any process without written permission. Enquiries should be addressed to the author. All rights reserved.