WELCOME TO APRIL MEAL PLAN! Welcome to April!

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1 COVER PAGE

2 WELCOME TO APRIL MEAL PLAN! Welcome to April! April is already here, and with that comes a whole new month of great tasting and easy to cook meals! April also means School holidays, Easter and Anzac Day. We hope you enjoy! As always please continue letting us know what you think and about the program, we are convinced that the best way to improve this family is to listen to all of you. So, thank you for your continued support and feedback!. 2

3 RECIPE INDEX WEEK 1: DINNERS Curried Beef Pie 5 Not Your Average Tuna Bake 6 Pork and Pineapple Curry 8 Sweet Chilli Chicken Skewers 9 Curried Chicken Soup 10 BONUS: Apricot and White Chocolate Hot Cross Buns 12 WEEK 2: DINNERS Beef Meatballs with Lots of Veggies 15 Meatball Subs 17 Butter Chicken with Cauli Rice Option 19 Pumpkin, Spinach and Feta Pizza 20 Spinach and Ricotta Filled Chicken 21 BONUS: Cauliflower Rice 23 WEEK 3: DINNERS Carbonara with Zucchini Noodles Option 25 Cheesy Egg Slice 26 Chicken One Pot Wonder 27 San Choy Bau 28 Slow Cooked Roast Chicken 29 BONUS: Instant Raspberry Ice Cream 30 WEEK 4: SNACKS Anzac Biscuits 32 Anzac Bliss Balls 33 Gluten Free Mud Cake 34 Nut Free Muesli Bar Slice 36 Peppermint Like a Mint Slice Biscuit 38 BONUS: Pizza Pockets 40 SHOPPING LISTS Dinners Week One 42 Dinners Week Two 44 SHOPPING LISTS Dinners Week Three 46 Snacks Week Four 48 3

4 DINNERS, WEEK 1 Curried Beef Pie Not Your Average Tuna Bake Pork and Pineapple Curry Sweet Chilli Chicken Skewers Curried Chicken Soup BONUS: Apricot and White Chocolate Hot Cross Buns 4

5 CURRIED BEEF PIE DINNERS WEEK 1 DAY 1 10 min 4-6 hour 6 Curried Beef Pie is one of our favourite go-to-meals. It s a bit of a regular in our house, mainly because I know my kids will eat it. But, it is also handy that I can whip one up over the weekend and pop it into the freezer. I love making them into small pies (in my #Kmart pie machine), but if I don t have time, I just make a large family style one. We typically get two meals out of the one pie, making it quite cost effective as well. 1kg stewing steak (rump, chuck, topside etc) 1 brown onion 1 garlic clove 1 small zucchini 2 small carrots 4-5 button mushrooms 2 tblsp thermomade veggie stock (optional) 6 tblsp plain flour 1 tsp curry powder 1 cup water Enough shortcrust and puff pastry to make your pies Egg wash - 1 egg whisked with 1 tblsp milk or water 1. Ensure you have trimmed and diced your steak, then place it in your slow cooker 2. In your thermo jug place carrots, onion, garlic, zucchini and mushrooms and mix 3 secs/speed 5. Add this to the slow cooker. NOTE - If you don't have a thermo machine, then simply finely dice these instead 3. Add flour and curry powder, and mix well with a 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, give it a good stir and leave the lid off 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 to let it rest, then don't worry, just fill your pies 7. You can make one large family pie or lots of little pies. Use the shortcrust pastry as the bottom for the base of the pie and the puff pastry on top. Brush over some egg wash to coat your pastry 8. Cook a large family pie in the oven on 200C for approx 30 minutes or until your pastry is golden brown and cooked through, smaller pies will take less time, so adjust as necessary 5

6 NOT YOUR AVERAGE TUNA BAKE DINNERS WEEK 1 DAY 2 20 min 20 min 6-8 This recipe is creamy and yummy. It s got a bit of a twist with the boiled eggs throughout and is great served with mash potatoes and veggies, or pasta and salad. This dish actually brings back memories for me, it was the first time we ate Tuna, I was a kid, our mother hates it so we never ate it. Anyway, we went to a friend of our mothers for dinner and she made this. I sat with a smirk on my face knowing that mum hates Tuna, well guess what, she ate the whole plate and asked for the recipe! Now I m passing it onto you :) 1 large tin of Tuna in springwater (425g) 1 brown onion, peeled and chopped in quarters 1 carrot, chopped roughly 80g broccoli florets 30g butter 50g plain flour (spelt, GF or wholemeal works well) 500g milk (or coconut milk) 1 tsp curry powder 1 tsp dried oregano 50g + 1 cup of breadcrumbs 80g freshly grated cheese 4 hard boiled eggs, cut in half THERMAL COOKING 1. If you haven't already, boil 4 eggs 2. Pre-heat oven to 190C 3. Put carrot, onion and broccoli in mixing jug and chop 6 sec/speed 5 4. Add curry powder, oregano, butter, flour and milk and cook it all for 8 mins/90c/speed 4 5. While that is cooking, peel your eggs and chop them in half. Also, grease a casserole dish with a little butter 6. Once your machine has finished, add Tuna, 50g breadcrumbs and mix 15 secs/reverse, speed 3. Mix the rest with your spatula until combined 7. Pour half of this mixture into your casserole dish. Top this with eggs and then pour the rest of the mixture on top, to cover theeggs 8. Top with remaining breadcrumbs and grated cheese. Bake in oven for approx 20 mins, or until topping has melted and is nice and brown 6

7 NOT YOUR AVERAGE TUNA BAKE DINNERS WEEK 1 DAY 2 20 min 20 min 6-8 This recipe is creamy and yummy. It s got a bit of a twist with the boiled eggs throughout and is great served with mash potatoes and veggies, or pasta and salad. This dish actually brings back memories for me, it was the first time we ate Tuna, I was a kid, our mother hates it so we never ate it. Anyway, we went to a friend of our mothers for dinner and she made this. I sat with a smirk on my face knowing that mum hates Tuna, well guess what, she ate the whole plate and asked for the recipe! Now I m passing it onto you :) 1 large tin of Tuna in springwater (425g) 1 brown onion, peeled and chopped in quarters 1 carrot, chopped roughly 80g broccoli florets 30g butter 50g plain flour (spelt, GF or wholemeal works well) 500g milk (or coconut milk) 1 tsp curry powder 1 tsp dried oregano 50g + 1 cup of breadcrumbs 80g freshly grated cheese 4 hard boiled eggs, cut in half TRADITIONAL COOKING 1. If you haven't already, boil 4 eggs 2. Peel your eggs and chop them in half. Also, grease a casserole dish with a little butter 3. Pre-heat oven to 190C 4. Finely dice carrot, onion and broccoli and place in a large pot 5. Add curry powder, oregano, butter, flour and milk and bring to the boil, reduce heat and simmer for 10 mins, stirring often 6. Add tuna, 50g breadcrumbs and mix until combined 7. Pour half of this mixture into your casserole dish. Top this with eggs and then pour the rest of the mixture on top, to cover theeggs 8. Top with remaining breadcrumbs and grated cheese. Bake in oven for approx 20 mins, or until topping has melted and is nice and brown 7

8 PORK AND PINEAPPLE CURRY DINNERS WEEK 1 DAY 3 15 min 6 hour 4-6 This pork and pineapple curry is a real family favourite. It s super tasty, quick and once cooked, it freezes really well (I feel like I say that a lot, do I say that a lot? LOL). Because this dish is slow cooked, it s super tender, and the flavours incorporate and infuse really well together so I encourage you to give it a go. We like to serve this with mashed potato and veggies, or plain rice and naan bread. It s a subtle curry, not too overpowering so it s great for the kids 8 pork fillets or chops 1/4 cup corn flour 2 tblsp coconut or olive oil 2 cloves garlic 1 brown onion, peeled and quartered 440g diced pineapple including juice 1 tsp curry powder 1 tsp paprika powder 1 bay leaf 1 handful of sultanas CURRY POWDER HERE. 1. Coat pork in corn flour evenly and heat oil in a frying pan 2. Brown pork and place in your slow cooker once browned. I don't like to skip this step 3. Chop onion and garlic in your thermie bowl for 5 secs/speed 5 (or dice by hand) then place in slow cooker 4. Add pineapple including the juice, curry powder, paprika powder into your thermie bowl and mix on reverse, 4 secs/speed 4 (or mix in a bowl byhand) 5. Tip over your pork, add bay leaf and sultanas and cook onlow for 6 hours 6. Serve with mashed potato and steamed veggies or rice 8

9 SWEET CHILLI CHICKEN SKEWERS DINNERS WEEK 1 DAY 5 15 min 15 min 6 This Veggie pizza is great for those that don't want the heaviness of meat on their pizza. We gave it the big thumbs up as well as our families. We made it with the following ingredients but you may wish to use any veggies you like. I would even go as far as sprinkling a little feta on the top. Ideal for dinner or even in the lunchbox the next day. SWEET CHILLI SAUCE HERE 2 chicken breast Assorted veggies 1 tblsp sweet chilli sauce 1 tblsp tamari sauce 12 skewer sticks 1. Dice thechicken and veggies into bite sized bits 2. Alternating between a bit of chicken and a vegetable piece, thread onto the skewer sticks 3. Cook over a medium heat on the bbq, under the grill or in a large frying pan, till golden and cooked through - approx 5 mins each side 4. Paste with sauce, and serve 9

10 CURRIED CHICKEN SOUP DINNERS WEEK 1 DAY 5 5 min 20 min 4 I made this Curried Chicken Soup after I had been sick for a few days. I was still feeling awful and not up to making too much, so I made this. You can use whatever veggies you like, but this is all I had on hand (and all I had the energy to do at the time). BONE BROTH HERE CURRY POWDER HERE 1 small brown onion 1 garlic clove 1 tsp butter, or drizzle of olive oil 2 carrots, roughly chopped 1 zucchini, roughly chopped (optional) 2 large chicken breasts, cut into chunks 600g water OR 600g chicken bone broth 2 tblsp thermomade veggie stock (omit if using bone broth) 1-2 tsp curry powder (recipe link above) Pepper, to taste 100g frozen corn (and peas if you wish) 100g risoni pasta (optional) THERMAL COOKING 1. Place onion and garlic into mixing jug and chop 3 sec/speed 7. Then cook 2 mins/highest temp/speed 2 (with a small bit of butter) 2. Add roughly chopped carrots and zucchini and chop again 2 sec/speed 5 (I didn't peel the carrots, only chopped off the ends and cut into 4 chunks) 3. Add everything else, (EXCEPT corn, peas and pasta), and cook 15 mins/highest temp/reverse speed 1. As the chicken cooks it will start to shred apart. If your chicken isn't shredded enough, then for the last 10 secs turn up to reverse speed 4 4. After 15 mins, add the corn, peas and pasta and cook for a further 5 mins/100c/reverse speed 1. (If using a TM31 you might need to drain off some liquid into a bowl as it may be too much for your jug. Just add it back when serving) 5. Once cooked serve and enjoy 10

11 CURRIED CHICKEN SOUP DINNERS WEEK 1 DAY 5 5 min 20 min 4 I made this Curried Chicken Soup after I had been sick for a few days. I was still feeling awful and not up to making too much, so I made this. You can use whatever veggies you like, but this is all I had on hand (and all I had the energy to do at the time). BONE BROTH HERE CURRY POWDER HERE 1 small brown onion 1 garlic clove 1 tsp butter, or drizzle of olive oil 2 carrots, roughly chopped 1 zucchini, roughly chopped (optional) 2 large chicken breasts, cut into chunks 600g water OR 600g chicken bone broth 2 tblsp thermomade veggie stock (omit if using bone broth) 1-2 tsp curry powder (recipe link above) Pepper, to taste 100g frozen corn (and peas if you wish) 100g risoni pasta (optional) TRADITIONAL COOKING 1. Finely slice onion and garlic, cook in butter, over medium/high heat in a large pot 2. Add finely diced carrots, zucchini and chicken and cook for 2 mins, stirring often 3. Add water, stock, curry powder, pepper and corn, and bring to the boil. Cook for 15 mins, stirring every now and then 4. Once cooked serve and enjoy 11

12 APRICOT AND WHITE CHOCOLATE HOT CROSS BUNS BONUS RECIPE 15 min 30 min 14 If you are sick of the traditional hot cross bun recipe than give these Apricot and White Chocolate Hot Cross Buns a go. They are simply divine and perfect for Easter. They re light and fluffy, sweet but not too sweet oh man, they re the best! 1 tblsp dried yeast 260g milk 500g bakers flour 1 tsp salt 70g soft butter 40g sugar 1 egg 2 tsp ground cinnamon 1 tsp ground nutmeg 80g diced apricots 100g white choc bits *Piping for the cross - 50g plain flour, 1 tsp olive oil, 70g water *Syrup glaze mix - 2 tblsp hot water and 2 tblsp sugar, stir until sugar dissolves THERMAL COOKING 1. Place milk and yeast in mixing jug and heat 3 mins/37c/speed 1. Make sure the yeast has fully dissolved. I found this took longer with cold milk so I had to add an extra minute to this step 2. Add all other ingredients (except apricots and choc bits) and knead for 6 mins 3. Now add the diced apricots and choc chips and mix reverse/10 sec/speed 5 or by hand if the mixture is too thick 4. Place dough in a bowl and cover with a tea towel. Place in a warm spot to prove for at least 30 mins or until doubled in size 5. Preheat oven to 220C 6. Knock down dough and break off small bits. Roll into balls (a bit bigger than a golf ball) and place close together on a lined oven tray. Set aside to prove a 2nd time until they have about doubled in size 7. To make the piping for the cross. In your clean mixing jug mix the cross ingredients for 20 sec/speed 4. Pipe the crosses onto your hot cross buns 8. Bake in oven for 15 mins until golden brown 9. As soon as they are out of the oven glaze with the syrup 10. Freeze once cooled or eat within 24 hours 12

13 APRICOT AND WHITE CHOCOLATE HOT CROSS BUNS BONUS RECIPE 15 min 30 min 14 If you are sick of the traditional hot cross bun recipe than give these Apricot and White Chocolate Hot Cross Buns a go. They are simply divine and perfect for Easter. They re light and fluffy, sweet but not too sweet oh man, they re the best! 1 tblsp dried yeast 260g milk 500g bakers flour 1 tsp salt 70g soft butter 40g sugar 1 egg 2 tsp ground cinnamon 1 tsp ground nutmeg 80g diced apricots 100g white choc bits *Piping for the cross - 50g plain flour, 1 tsp olive oil, 70g water *Syrup glaze mix - 2 tblsp hot water and 2 tblsp sugar, stir until sugar dissolves TRADITIONAL COOKING 1. Heat milk in a pot until it's lukewarm. You only just want to take the coldness out of it, do not over heat! So once it's about as warm as your finger, it's done. Turn off the heat and add yeast. Mix together and let sit for 5 minutes. 2. In a large bowl, add all other ingredients (except apricots and choc bits) and mix together well. Turn out onto a floured bench and knead by hand for a minimum of 10minutes 3. Now add the diced apricots and choc chips and knead into the dough until well incorporated 4. Place dough in a bowl and cover with a tea towel. Place in a warm spot to prove for at least 30 mins or until doubled in size (could take much longer depending on heat) 5. Preheat oven to 220C 6. Knock down dough and break off small bits. Roll into balls (a bit bigger than a golf ball) and place close together on a lined oven tray. Set aside to prove a 2nd time until they have about doubled in size 7. To make the piping for the cross, in a clean bowl, mix together piping ingredients. Then pipe the crosses onto your hot cross buns 8. Bake in oven for 15 mins until golden brown 9. As soon as they are out of the oven glaze with the syrup which you can also mix in a small bowl together 13

14 DINNERS, WEEK 2 Beef Meatballs with Lots of Veggies Meatballs Subs Butter Chicken with Cauli Rice Option Pumpkin, Spinach and Feta Pizza Spinach and Ricotta Filled Chicken BONUS: Cauliflower Rice 14

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

16 BEEF MEATBALLS WITH LOTS OF VEGGIES DINNERS WEEK 2 DAY 1 15 min 30 min 6-8 Is it just our family or does every child just love spag bol?? Honestly, whenever I ask my kids what they want for dinner it is "spaghetti bolognese"... ARGH! So tonight I used similar ingredients except turned them into meatballs. This is a great all-in-one dish that will get you using your Steaming Tray (if you have a Thermal cooking machine). It's pretty simple, quick to make and one of those dishes you can turn on and walk away. Perfect for a mid-week meal! 1/2 brown onion (peeled and cut in quarters) 1 garlic clove 20g olive oil 2 frozen bread slices or 70g breadcrumbs 1 tsp dried thyme 500g beef mince 1 egg SAUCE 1/2 brown onion (peeled and cut in quarters) 1 garlic clove 1 carrot, chopped roughly 1 red capsicum chopped into 4-5 bits (seeds removed) 20g olive oil 1 x 400g tin of diced tomatoes 60g tomato paste 1 tsp dried basil TRADITIONAL COOKING 1. Start off by making your meatballs - finely dice the onion and garlic. Add all remaining meatball ingredients and combine really well 2. In a large frying pan, over a medium-high heat, heat the olive oil. Then roll walnut size meatballs and place these into thepan, cook through 3. While the meatballs are cooking, make the sauce - finely dice onion, garlic, carrot, capsicum and add this to the meatballs and cook for 5 minutes 4. Add all remaining sauce ingredients and reduce the heat to a simmer. Allow to simmer for 15 minutes 5. Make some zoodles, or boil some pasta (as per packet instructions) 6. Once everything is finished cooking, serve and enjoy 16

17 MEATBALL SUBS DINNERS WEEK 2 DAY 2 10 min 15 min Lots It is super easy to make your own, have a stock of our meatballs on hand in the freezer, reheat them and fill your fresh bread roll...winner, winner, love my dinner! MEATBALL RECIPE HERE 1 x batch of meatballs with lots of veggies (recipe linked above) Salad fillings of choice Freshly baked rolls Sauces of choice - sweet chilli, sour cream, garlic aioli etc 1. Cut the rolls down the middle and fill with salads of choice 2. Heat the meatballs, add a few to each roll, drizzle with any sauces that you like and enjoy 17

18 BUTTER CHICKEN WITH CAULI RICE OPTION DINNERS WEEK 2 DAY 3 15 min 30 min 4-6 This butter chicken is always a winner in our house. It's tasty, simple and a real family favourite! If you like it a bit spicier just add extra chilli, but we like it as per the recipe below. Simply combine it with our Cauli Rice Option rather then using traditional rice and you have yourself a great meal that the kinds will find it hard telling the difference between the cauli and rice. BUTTER CHICKEN 1 brown onion 2 garlic cloves 1 tsp minced ginger 50g butter (or coconut oil if you prefer) 1 x 400g tin tomatoes or 6 small fresh tomatoes 3 tblsp cornflour 4 chicken breast, diced into bite size bits 100g natural yoghurt (or coconut yoghurt) 130g cream (or coconut cream) 4 tsp brown sugar (or rapadura sugar) SPICES 1 tsp chilli powder (for medium hotness) 1 tsp ground turmeric 2 tsp garam marsala 2 tsp ground coriander 2 tsp ground cumin powder CAULI RICE 500g cauliflower - florets only 500 water BUTTER CHICKEN THERMAL COOKING 1. Place onion, garlic and ginger into mixing jug and blitz 3 sec/speed 7. Scrape down sides, add butter and cook 2 mins/100c/speed 2 2. Add spices and cook for a further 2 mins/steaming temp/speed 2 (hottest temp your machine will go) 3. Add tomatoes and cornflour and puree for 10 secs/speed 7 4. Insert butterfly. Add chicken and cook 15 mins/100c/reverse, speed 1 (leave the MC off) 5. Add cream, yoghurt and sugar and cook 2 mins/100c/reverse, speed 1 6. Serve with rice, naan bread or poppadoms. You can freeze any leftovers (even the sauce) TRADITIONAL COOKING 1. In a food processor, place onion, garlic, ginger and all the spices. Blitz for 10 secs, high speed 2. In a large frying pan, over a hot heat, add the butter and spice mis and cook for 3-5 mins. Remove from heat 3. Add the diced chicken, bring temperature back to medium/hot and cook for 5 mins, stirring often 4. Combine the tomatoes and cornflour together (puree if needed), then pour over the chicken. Simmer for 15 mins, stirring often 5. Reduce heat to low, add sugar, yoghurt and cream. Stir till well combined. Cook for a final 5 mins then serve with rice, naan bread or poppadoms. You can freeze any leftovers (even the sauce) 18

19 BUTTER CHICKEN WITH CAULI RICE OPTION DINNERS WEEK 2 DAY 3 15 min 30 min 4-6 This butter chicken is always a winner in our house. It's tasty, simple and a real family favourite! If you like it a bit spicier just add extra chilli, but we like it as per the recipe below. Simply combine it with our Cauli Rice Option rather then using traditional rice and you have yourself a great meal that the kinds will find it hard telling the difference between the cauli and rice. BUTTER CHICKEN 1 brown onion 2 garlic cloves 1 tsp minced ginger 50g butter (or coconut oil if you prefer) 1 x 400g tin tomatoes or 6 small fresh tomatoes 3 tblsp cornflour 4 chicken breast, diced into bite size bits 100g natural yoghurt (or coconut yoghurt) 130g cream (or coconut cream) 4 tsp brown sugar (or rapadura sugar) SPICES 1 tsp chilli powder (for medium hotness) 1 tsp ground turmeric 2 tsp garam marsala 2 tsp ground coriander 2 tsp ground cumin powder CAULI RICE 500g cauliflower - florets only 500 water CAULI RICE THERMAL COOKING 1. Start with the cauliflower florets broken into manageable chunks. I try and just cut all the florets off and use that size 2. Put these in the thermi bowl and spin about 4 or 5 secs/reverse speed 5. By whacking instead of chopping it retains the texture of rice but be careful not to over chop or you'll end up with puree 3. Lay a sheet of baking paper onto the top tray of your steaming try and spread the cauli evenly 4. Put 500g cold tap water into thermi bowl and cook 10 mins/steaming temperature/speed 2 5. Once the 10 minutes is up your rice should be done. It should still be a little hard as you want the crunchy texture like rice. Mix it around with your spatula, take the steaming trays off the top of your thermi and let your rice cool down a little (if storing), otherwise serve and eat straight away TRADITIONAL COOKING 1. Start with the cauliflower florets broken into manageable chunks. I try and just cut all the florets off and use that size 2. Put these into a blender and chop on medium speed, or pulse, until you have the consistency of rice. Be careful not to over chop or you'll end up with puree 3. In a steaming basket or steaming pot place your cauli rice and putwater underneath. Cook until tender, butnot mush 4. Strain the water well, and let the rice cool down a little (if storing), otherwise serve and eat straight away 19

20 PUMPKIN, SPINACH AND FETA PIZZA DINNERS WEEK 2 DAY 4 15 min 30 min 4 Spinach, pumpkin and feta pizza is my favourite combination, it's what I have if I ever get a pizza at a cafe or the local tavern, and it's certainly what I make at home! So I hope you give it a go, and let us know what you think. PIZZA DOUGH HERE One batch or pizza dough (recipe linked above) 2 tblsp tomato paste 1 cup diced pumpkin 1 handful of baby spinach 50g feta cheese (more or less if you like it) 1 cup freshly grated cheese 1/4 cup sour cream (optional) 1. Preheat oven to 200C (fan forced) and line a pizza tray with baking paper 2. Roll out pizza dough and place on oven tray. Spread the tomato paste over the base 3. Top with baby spinach, pumpkin, cheese and then feta cheese (I like it in that order) 4. Cook for mins, or till nice and golden and the base is crisp. Drizzle over the sour cream and serve 20

21 SPINACH AND RICOTTA FILLED CHICKEN DINNERS WEEK 2 DAY 5 5 min 20 min 4 It only took a few minutes to put together, then pop into the oven. You could tie the chicken bits up with some string, which would stop them from exploding as much as ours, but either way, the flavour just pops, and we dare you to give them a try as well. 2 chicken breast fillets 2 large handfuls baby spinach Squeeze fresh lemon juice 1/2 cup ricotta cheese 1 garlic clove 40g parmesan cheese (optional) Salt and pepper Olive oil THERMAL COOKING 1. Preheat the oven to 170C 2. Prep the chicken by slicing down the long edge, but not all the way through. Open them up to form a butterfly shape 3. Now prep the filling. In a microwave safe bowl, place the baby spinach and the juice from one lemon. Microwave on high for 35 secs, to wilt it a little. Allow to cool slightly and drain off any liquid 4. Place spinach, parmesan, ricotta, salt and pepper in thermie jug and blitz 10 secs/speed 6. Place a small dollop of filling in the middle of each chicken butterfly and roll over the edges. Tie off with string 5. Place in an oven safe dish, spritz the top with a little oil and cook for approx 25 mins, or till cooked through 21

22 SPINACH AND RICOTTA FILLED CHICKEN DINNERS WEEK 2 DAY 5 5 min 20 min 4 It only took a few minutes to put together, then pop into the oven. You could tie the chicken bits up with some string, which would stop them from exploding as much as ours, but either way, the flavour just pops, and we dare you to give them a try as well. 2 chicken breast fillets 2 large handfuls baby spinach Squeeze fresh lemon juice 1/2 cup ricotta cheese 1 garlic clove 40g parmesan cheese (optional) Salt and pepper Olive oil TRADITIONAL COOKING 1. Preheat the oven to 170C 2. Prep the chicken by slicing down the long edge, but not all the way through. Open them up to form a butterfly shape 3. Now prep the filling. In a microwave safe bowl, place the baby spinach and the juice from one lemon. Microwave on high for 35 secs, to wilt it a little. Allow to cool slightly and drain off any liquid 4. Finely grate the parmesan cheese, then mix this together with the spinach, ricotta, salt and pepper. Place a small dollop of filling in the middle of each chicken butterfly and roll over the edges. Tie off with string 5. Place in an oven safe dish, spritz the top with a little oil and cook for approx 25 mins, or till cooked through 22

23 CAULIFLOWER RICE BONUS RECIPE 5 min 15 min 6 It has the same texture as rice, my three year old doesn t know the difference and eats this too #winning! This rice is amazing with our Bombay Curry so give it a go, and see if you like it. 500g cauliflower - florets only 500 water TRADITIONAL COOKING 1. Start with the cauliflower florets broken into manageable chunks. I try and just cut all the florets off and use that size 2. Put these into a blender and chop on medium speed, or pulse, until you have the consistency of rice. Be careful not to over chop or you'll end up with puree 3. In a steaming basket or steaming pot place your cauli rice and put water underneath. Cook until tender, but not mush 4. Strain the water well, and let the rice cool down a little (if storing), otherwise serve and eat straight away THERMAL COOKING 1. Start with the cauliflower florets broken into manageable chunks. I try and just cut all the florets off and use that size 2. Put these in the thermi bowl and spin about 4 or 5 secs/reverse speed 5. By whacking instead of chopping it retains the texture of rice but be careful not to over chop or you'll end upwith puree 3. Lay a sheet of baking paper onto the top tray of your steaming try and spread the cauli evenly 4. Put 500g cold tap water into thermi bowl and cook 10 mins/steaming temperature/speed 2 5. Once the 10 minutes is up your rice should be done. It should still be a little hard as you want the crunchy texture like rice. Mix it around with your spatula, take the steaming trays off the top of your thermi and let your rice cool down a little (if storing), otherwise serve and eat straight away 23

24 DINNERS, WEEK 3 Carbonara with Zucchini Noodles Option Cheesy Egg Slice Chicken One Pot Wonder San Choy Bau Slow Cooked Roast Chicken BONUS: Instant Raspberry Ice Cream 24

25 CARBONARA WITH ZUCCHINI NOODLES OPTION DINNERS WEEK 3 DAY 1 5 min 10 min 6 Carbonara is one of my favourite meals of all time (my whole family love it as well). It is my go-to meal when I don t feel like cooking as it is just so easy to make (and thermie does most of the work) NOTE: There are two ways to cook your bacon for this recipe - you can add it when you cook the onions in your thermal device or if you prefer it a bit crunchy then fry it in a pan. TIP: You can freeze this once cooked, just add more milk when re-heating till you get the consistency you like. 2 eggs 1 heaped tblsp Thermomade Veggie Stock 250g milk 250g cream 1 brown onion, peeled and quartered 2 cloves garlic 200g diced bacon Cracked pepper to taste Zucchini (as many as needed to feed your family) 1. Put your onion and garlic in mixing jug and blitz 3 secs/speed 9 (add diced bacon now if cooking in thermie). Then cook 3 mins/reverse/highest temp/speed If cooking your bacon in a frying pan do this now, while your thermie is cooking the sauce 3. It's also time to prep your zoodles. (To cook your zoodles, simply cut your zoodles and poor over with boiling water or just mix in with the sauce and leave for a couple minutes to cook through) 4. Now make the carbonara sauce - add eggs, cream, stock, milk and some cracked pepper. Cook 7 mins/reverse/80c/speed 4. Your sauce will thicken on standing, but if it gets too thick add more milk and stir through 5. Once your sauce is done pour this into your thermal server to keep warm. Stir in the bacon if you cooked this in a pan. Leave in the thermal server to stay warm. Add your zoodles and serve immediately 6. We like extra cracked pepper on top. If you like parmesan cheese you could sprinkle some of this on as well or add to the sauce when cooking (approx 20g) Enjoy! 25

26 CHEESY EGG SLICE DINNERS WEEK 3 DAY 2 5 min 20 min 8 This cheesy egg slice is great if you re living a LCHF lifestyle, or if you re just after something full of protein and great for school lunchboxes, my kids loved it cold. I didn t bother adding any meat, although you could add some nitrate free bacon, shredded chicken or smoked salmon if it tickles your fancy. This is a simple slice, packed with flavour. Serve with a side salad and you ve got dinner (or lunch, or breakfast). 6-8 large eggs 2 spring onions, finely sliced 1/2 red capsicum diced 2 handfuls of baby spinach 1 large cup of grated cheese (grate this by hand or in your blender 1 tblsp mixed herbs 1. Pre-heat oven to 180C and line a slice tin with baking paper 2. Mix all ingredients together in a bowl and pour into slice tin 3. Bake for approx 20 minutes until cooked through 26

27 CHICKEN ONE POT WONDER DINNERS WEEK 3 DAY 3 10 min 25 mins 4-6 This was super tasty, super easy, very budget friendly and ticked all our boxes, we hope you love it just as much as we do. Serve it up on a bed of rice, or with some mashed potatoes, salad or whatever you choose, it is great with pretty much anything really. 6 chicken thigh fillets 1 tin tomatoes Salt and pepper 1/2 tsp dried basil 1/2 tsp dried oregano 1/2 cup frozen corn 1 small jar tomato pesto Diced capsicum, approx 1/2 cup Diced carrots, approx 1/2 cup 1 cup freshly grated cheese 1. Place chicken thighs into an oven safe diss 2. Mix all other ingredients well, and pour over the thighs 3. Sprinkle over cheese, then bake for 25 mins on 180C 27

28 SAN CHOY BAU DINNERS WEEK 3 DAY 4 20 min 15 mins 6 Normally san choy bau recipes contain oyster sauce, however living an additive-free lifestyle we don t own it as we can t find a preservative free one, or one that doesn t contain food colour caramel. We really need to create an oyster sauce recipe don t we? 4 spring onions 500g pork mince 1 tblsp olive oil 2 cloves of garlic 1/2 finely diced red capsicum 1/2 lemon juiced or 2 drops of doterra lime Essential Oil 4 tblsp soy sauce 1 tblsp sweet chili sauce 2 tblsp brown or rapadura sugar Ice-berg lettuce and salad ingredients for serving such as sliced capsicum, bean sprouts and fresh herbs 1. Finely dice garlic and fry off garlic, mince, shallots and capsicum in olive oil until cooked through 2. Add rest of ingredients and cook until mixed through nicely - approx 5 minutes 3. Serve in fresh ice berg lettuce cups with salad ingredients like sliced capsicum, bean sprouts, fresh herbs and some toasted peanuts (if it tickles your fancy) 28

29 SLOW COOKED ROAST CHICKEN DINNERS WEEK 3 DAY 5 5 min 6-8 hours 6 This roast chicken is so easy, it s a meal you can pop on in the morning, go to work and when you get home, dinners done! LOVE THAT! The meat will literally fall away from the bones, it s delicious! Be sure to keep all the juice and make some gravy from it using our recipe found here It is also a great idea to keep all the bones and any leftover juices to make bone broth. The health benefits from broth is out of this world and it s ridiculously easy! You can find our recipe for chicken bone broth here. 1 whole chicken 1 brown onion Olive oil SEASONING 1 tsp garlic powder 1 tsp onion flakes 1 tsp dried basil 1 tsp dried oregano 2 tsp sweet paprika 2 tsp semolina 1. Place the spices and semolina into a small bowl and mix with a spoon 2. Pour a little olive oil over your chicken and then rub the spice mix into the skin. Place in your slow cooker 3. Put the onion and garlic into the cavity of the chicken and cook on low for 6-8 hours, or high 4-6 hours. Serve with veggies of choice and enjoy! 29

30 INSTANT RASPBERRY ICE CREAM- WHOLEFOOD STYLE BONUS RECIPE 5 min 2 Feel free to play around with the variations, like blueberry, strawberry or mixed berries...add some cacao powder for a choc twist. The options are endless really. 2 frozen bananas, diced 2 big handfuls of frozen raspberries 1 full handful of cashews 1. Place everything into your thermo jug and blitz for approx 10 secs/speed 9, scrape down sides and repeat for a further 30 secs, or until nice and creamy 2. Note - if you don't have a thermie, then you will need to use a high speed food processor (or blender) to make this ice cream - just blitz on a high speed for as long as it takes to become creamy 30

31 SNACKS, WEEK 4 Anzac Biscuits Anzac Bliss Balls Gluten Free Mud Cake Nut Free Muesli Bar Slice Peppermint Like a Mint Slice Biscuit BONUS: Pizza Pockets 31

32 ANZAC BISCUITS SNACKS WEEK 4 DAY 1 5 min 20 min 25 Approx It s a tradition to make these every single ANZAC Day in our house. We are a military family and ANZAC Day to us is one of the most important days of the year. We start off with the Dawn Service, come home and make these biscuits and then sit down to watch the AFL game go Bombers!! This is a recipe of our mums, it s amazing and we think it s the best Anzac recipe you ll find. 120g butter (you can also use a mix of butter and coconut oil) 45g golden syrup 1/2 tsp bicarb 2 tblsp boiling hot water 90g oats 100g raw sugar 50g desiccated coconut 160g plain flour 1. Preheat your oven to 150C and line a two flat baking trays with some baking paper 2. Melt butter (and coconut oil if using) along with your golden syrup for 2 mins/100c/speed 2 (or in microwave until melted) 3. While this is mixing, boil your water and mix it with the bicarb in a cup. Pour this mix into your melted butter 4. Now add everything else and mix on reverse 5 secs/speed 4 (or add to a mixing bowl and stir until well mixed) 5. Roll into balls, place on your baking trays and flatten slightly with your palm 6. Bake for approx 20 mins 32

33 ANZAC BLISS BALLS SNACKS WEEK 4 DAY 2 5 min 5-8 min 8 These Anzac bliss balls are so good you'll want to make them over and over. Once they set in the fridge they will go before you know it.they are a great snack or just to sit down relax with a nice cuppa! 80g golden syrup 80g coconut oil 140g medjool dates (pitted) 200g rollled oats 100g desiccated coconut 1. Pre heat oven to 150C and line a flat baking tray with some baking paper 2. Place golden syrup and coconut oil into your mixer jug and melt 1min/50C/speed 2 3. Add dates and chop these well, approx 5 secs/speed 7 4. Add everything else and mix 10 secs/reverse, speed 4 to incorporate all items well 5. Roll mixture into ball(if you have slightly damp hands it will make it easier to roll as this mix is quite sticky) and place onto your prepared oven tray. Bake for approx 5-8 mins, till slightly golden. Allow to cool on the tray or on wire rack 33

34 GLUTEN FREE MUD CAKE SNACKS WEEK 4 DAY 3 20 min 45 min 8 This cake has no processed sugars, no wheat flour and is basically healthy enough to eat for breakfast. I am going to declare this cake a massive success, it was moist and totally delicious. You can use any chocolate you like, but I used an organic dark chocolate. VANILLA BEAN PASTE HERE 100g dark chocolate 6 eggs (separated) 190g pitted dates (soaked in hot water) 200g almond meal 1 pinch salt 125g coconut oil 2 tsp vanilla bean paste (recipe linked above) 30g rice malt syrup THERMAL COOKING 1. Preheat your oven to 150C and line a cake tin with baking paper 2. Start by soaking your dates in hot water, for approx 20 mins - this will soften them and enable them to blitz up better 3. Place chocolate into the mixing jug and blitz 5 sec/speed 8. Add the coconut oil and melt 2 mins/temp 60/speed 2 4. Add drained dates and blitz 10 sec/speed 8 5. Add egg yolks and mix for 20 sec/speed 4 6. Add the almond meal, vanilla bean paste, salt and rice malt syrup and mix for 15 sec/speed 4 7. Now tip this out into a large mixing bowl and wash out your jug, making sure that your jug is completely clean and dry 8. Using the whipping tool, beat the egg whites till they are nice and fluffy and stiff peaks form. This will take approx 1-2 mins/speed 4. Just keep an eye on them and turn it off when done 9. Gently combine the egg whites into the chocolate mix, slowly fold in with a spatula until well combined 10. Pour into your cake tin and bake for approx 45 mins or until a skewer comes out clean. This is amazing served with some cream or ice cream 34

35 GLUTEN FREE MUD CAKE SNACKS WEEK 4 DAY 3 20 min 45 min 8 This cake has no processed sugars, no wheat flour and is basically healthy enough to eat for breakfast. I am going to declare this cake a massive success, it was moist and totally delicious. You can use any chocolate you like, but I used an organic dark chocolate. VANILLA BEAN PASTE HERE 100g dark chocolate 6 eggs (separated) 190g pitted dates (soaked in hot water) 200g almond meal 1 pinch salt 125g coconut oil 2 tsp vanilla bean paste (recipe linked above) 30g rice malt syrup TRADITIONAL COOKING 1. Preheat your oven to 150C and line a cake tin with baking paper 2. Start by soaking your dates in hot water, for approx 20 mins - this will soften them and enable them to blitz up better 3. Place chocolate in a microwave-safe bowl. Microwave on medium for 1 to 2 minutes, stirring every 30 seconds with a metal spoon, or until smooth 4. In a food processor, blitz the dates till nice and gooey, approx 45 secs on high speed. Add egg yolks and beat till well combined 5. Add the almond meal, vanilla bean paste, salt, rice malt syrup and melted chocolate and blitz again for approx 30 secs/medium speed 6. Now tip this out into a large mixing bowl 7. Using an egg whisk, or beater, whip the egg whites until they are nice and fluffy and stiff peaks form 8. Gently combine the egg whites into the chocolate mix, slowly fold in with a spatula until well combined 9. Pour into your cake tin and bake for approx 45 mins or until a skewer comes out clean. This is amazing served with some cream or ice cream 35

36 NUT FREE MUESLI BAR SLICE SNACKS WEEK 4 DAY 4 5 min 35 min 15 Tracey s husband had requested a muesli bar to take to work, so instead of buying some that are full of additives and preservatives, she made her own. You can switch around some of the seeds or add some nuts if you want, but hubby loved it just like this. VANILLA BEAN PASTE HERE 100g coconut oil (or butter) 140g honey 2 eggs 2 tsp vanilla bean paste (recipe linked above) 1/2 tsp salt (iodised if possible) 1 tsp cinnamon 90g brown or rapadura sugar 200g rolled oats 40g desiccated coconut 70g seed mix (I used equal parts sunflower and pepitas) 1 tblsp chia seeds 130g self raising flour (I used wholemeal) THERMAL COOKING 1. Preheat your oven to 180C and line a slice tin with baking paper 2. Place coconut oil and honey into your mixing jug and melt 1 min/temp 50/speed 2 (the time will depend on how runny your coconut oil is. It took 1 minute for mine to melt. Just keep setting back to 1 minute until all melted and combined) 3. Now add eggs, vanilla, salt and cinnamon and mix for 5 secs/speed 3 4. Add sugar, oats and coconut and mix for 3 secs/reverse speed 2 5. Add seed mix, chia seeds and flour and mix again 10 secs/reverse speed 3 6. Spread out into your lined tin and bake for mins, or until golden on top 7. Allow to cool in tin. It is also easier to slice in the tin 8. You can drizzle with chocolate if you wish. Store for up to one week in an airtight container. I cut mine into bits and freeze them - then just grab a bit out each morning to pack for lunch 36

37 NUT FREE MUESLI BAR SLICE SNACKS WEEK 4 DAY 4 5 min 35 min 15 Tracey s husband had requested a muesli bar to take to work, so instead of buying some that are full of additives and preservatives, she made her own. You can switch around some of the seeds or add some nuts if you want, but hubby loved it just like this. VANILLA BEAN PASTE HERE 100g coconut oil (or butter) 140g honey 2 eggs 2 tsp vanilla bean paste (recipe linked above) 1/2 tsp salt (iodised if possible) 1 tsp cinnamon 90g brown or rapadura sugar 200g rolled oats 40g desiccated coconut 70g seed mix (I used equal parts sunflower and pepitas) 1 tblsp chia seeds 130g self raising flour (I used wholemeal) TRADITIONAL COOKING 1. Preheat your oven to 180C and line a slice tin with baking paper 2. Place coconut oil and honey into a small pot and stir over a low/medium heat until well combined 3. In a large mixing bowl add all other ingredients and stir till well combined. Pour in the coconut and honey and mix well 4. Spread out into your lined tin and bake for mins, or until golden on top 5. Allow to cool in tin. It is also easier to slice in the tin 6. You can drizzle with chocolate if you wish. Store for up to one week in an airtight container. I cut mine into bits and freeze them - then just grab a bit out each morning to pack for lunch 37

38 Dip biscuits into chocolate to cover well. Let them set on a piece of baking PEPPERMINT 'LIKE A MINT SLICE' BISCUIT SNACKS WEEK 4 DAY 5 1 hour 25 min 20+ These peppermint like a mint slice biscuits are totally delicious, you need to give them a go, promise me you will?! We re always trying to create additivefree recipes and I remember my parents getting these when we were growing up. Mum and Dad would always have something sweet with their cuppa of a night (and they still do). THERMAL COOKING 250g butter 100g castor sugar 2 large eggs 1 tsp vanilla bean paste 70g cacao powder 500g SR flour ICING 2 egg whites 2-3 cups icing sugar 3 drops of peppermint essential oil CHOCOLATE 1 x 290g packet of dark chocolate melts ICING 1. Cream the butter and sugar till pale, 20 secs/speed 4. Scrape down sides and repeat 2. While mixing on speed 2 add eggs one at a time, mixing for 10 secs/speed 4 between each egg. Scrape down sides 3. While mixing on speed 3 add vanilla bean paste, cacao powder, and flour. Mix 10 secs/speed 4. Use your spatula tomoveit around 4. Tip mixture out onto baking paper and divide into 3 balls. Place in the fridge, covered, for 20 minutes. Preheat oven to 170C and line two flat baking trays with baking paper 5. To make the biscuits roll the dough between two sheets of baking paper till 3mm thick. Cut out shapes with a cookie cutter and place them on a lined baking tray. Repeat till all done 6. Cook circles in oven for 10 minutes. Leave them to cool on the tray then transfer to a wire rack 1. Using a dry - important! thermie bowl (must be DRY) insert whipping tool and add egg whites. Whip on speed 4 until they are nice and air-rated and stiff peaks are forming. Turn machine down to speed 2 and add icing-sugar a spoon at a time, beating well between spoons. Once the mixture is forming an icing texture it's done. You may need less or more icing sugar depending on how large and watery your eggs were 2. Once done, spoon blobs onto your biscuits. Let this set for a few minutes until they're hard 3. Melt chocolate by placing into a clean thermie bowl all the chocolate melts. Melt for 4 minutes/60c/speed 2. Scrape down sides and repeat if you need to 4. Dip biscuits into chocolate to cover well. Let them set on a piece of baking paper 38

39 PEPPERMINT 'LIKE A MINT SLICE' BISCUIT SNACKS WEEK 4 DAY 5 1 hour 25 min 20+ These peppermint like a mint slice biscuits are totally delicious, you need to give them a go, promise me you will?! We re always trying to create additivefree recipes and I remember my parents getting these when we were growing up. Mum and Dad would always have something sweet with their cuppa of a night (and they still do). TRADITIONAL COOKING 250g butter 100g castor sugar 2 large eggs 1 tsp vanilla bean paste 70g cacao powder 500g SR flour ICING 2 egg whites 2-3 cups icing sugar 3 drops of peppermint essential oil CHOCOLATE 1 x 290g packet of dark chocolate melts 1. Cream the butter and sugar till pale using an electric mixer 2. While mixing on medium speed add eggs one at a time, mixing well between each egg 3. Add vanilla bean paste, cacao powder and flour and mix with a wooden spoon until mixture comes together. This will take a little while 4. Tip mixture out onto baking paper and divide into 3 balls. Place in the fridge, covered, for 20 minutes. Preheat oven to 170C and line two flat baking trays with baking paper 5. To make the biscuits roll the dough between two sheets of baking paper till 3mm thick. Cut out shapes with a cookie cutter and place them on a lined baking tray. Repeat till all done 6. Cook circles in oven for 10 minutes. Leave them to cool on tray then transfer to a wire rack 7. Once completely cold make the icing by placing egg whites into a clean bowl. Beat using electric beaters until eggs form soft peaks. Add icing-sugar a spoon at a time, beating well between spoons. Once the mixture is forming an icing texture it's done. You may need less or more icing sugar depending on how large and watery your eggs were 8. One done, spoon blobs onto your biscuits. Let this set for a few minutes until they're hard 9. Melt chocolate by placing into a clean bowl all the chocolate melts. Melt in microwave 30 seconds at time stirring between each time. Keep going until all melted. Add 3 drops of peppermint essential oil and mix well 10. Dip biscuits into chocolate to cover well. Let them set on a piece of baking paper 39

40 PIZZA POCKETS BONUS RECIPE 15 min 15 min Lots If you are looking for something a little different for school lunches, or a weekend treat, then give these a go. They are fun, you can fill them with pretty much anything, and they are really easy to make #winning. 1 tsp dried yeast 1 tsp sugar 150g warm water 250g bakers flour 1/2 tsp salt 1 tsp chia seeds (optional) 1 tsp mixed herbs, dried (optional) Fillings of choice Olive oil THERMAL COOKING 1. Place yeast, sugar and water into your mixing jug and heat for 2 mins/37c/speed 2 2. Add the flour, salt, chia seeds and herbs and knead for 5 mins 3. Tip into a lightly floured bowl and cover with a clean tea towel. Sit somewhere warm and allow to prove for at least mins or until doubled in size 4. Pre-heat oven to 220C Flatten dough into a round shape and cover with toppings of your choice. Fold over edges till they meet in the middle. Pinch them together andplace face down on an oven tray 5. Baste with a little olive oil and cook for approx mins, till they are golden and crunchy TRADITIONAL COOKING 1. Combine the yeast, sugar and water in a small bowl. Set aside for 5 minutes or until bubbling. Combine the flour, salt, chia seeds and herbs in alarge bowl and make a well in the centre. Slowly pour in the yeast mixture. Using a metal knife, in a cutting motion, mix till well combined. In the finalstages, use your hands to bring the dough together in the bowl 2. Leave dough in bowl, cover with a clean tea towel and set aside to prove in a nice warm area till doubled in size 3. Pre-heat oven to 220C 4. Flatten dough into a round shape and cover with toppings of your choice. Fold over edges till they meet in the middle. Pinch them together and place face down on an oven tray 5. Baste with a little olive oil and cook for approx mins, till they are golden and crunchy 40

41 APRIL 2018 SHOPPING LISTS Dinners Week One Dinners Week Two Dinners Week Three Snacks Week Four 41

42 SHOPPING LIST DINNERS WEEK ONE April CURRIED BEEF PIE 1kg stewing steak (rump, chuck, topside etc) 1 brown onion 1 garlic clove 1 small zucchini 2 small carrots 4-5 button mushrooms 2 tblsp thermomade veggie stock (optional) 6 tblsp plain flour 1 tsp curry powder Enough shortcrust and puff pastry to make your pies Egg wash - 1 egg whisked with 1 tblsp milk or water NOT YOUR AVERAGE TUNA BAKE 1 large tin of Tuna in springwater (425g) 1 brown onion, peeled and chopped in quarters 1 carrot, chopped roughly 80g broccoli florets 30g butter 50g plain flour (spelt, GF or wholemeal works well) 500g milk (or coconut milk) 1 tsp curry powder 1 tsp dried oregano 50g + 1 cup of breadcrumbs 80g freshly grated cheese 4 hard boiled eggs, cut in half PORK AND PINEAPPLE CURRY 8 pork fillets or chops 1/4 cup corn flour 2 tblsp coconut or olive oil 2 cloves garlic 1 brown onion, peeled and quartered 440g diced pineapple including juice 1 tsp curry powder 1 tsp paprika powder 1 bay leaf 1 handful of sultanas SWEET CHILLI CHICKEN SKEWERS 2 chicken breast Assorted veggies 1 tblsp sweet chilli sauce 1 tblsp tamari sauce 12 skewer sticks 42

43 SHOPPING LIST DINNERS WEEK ONE April CURRIED CHICKEN SOUP 1 small brown onion 1 garlic clove 1 tsp butter, or drizzle of olive oil 2 carrots, roughly chopped 1 zucchini, roughly chopped (optional) 2 large chicken breasts, cut into chunks 600g water OR 600g chicken bone broth 2 tblsp thermomade veggie stock (omit if using bone broth) 1-2 tsp curry powder Pepper, to taste 100g frozen corn (and peas if you wish) 100g risoni pasta (optional) BONUS: APRICOT AND WHITE CHOCOLATE HOT CROSS BUNS 1 tblsp dried yeast 260g milk 500g bakers flour 1 tsp salt 70g soft butter 40g sugar 1 egg 2 tsp ground cinnamon 1 tsp ground nutmeg 80g diced apricots 100g white choc bits *Piping for the cross - 50g plain flour, 1 tsp olive oil, 70g water *Syrup glaze mix - 2 tblsp hot water and 2 tblsp sugar, stir until sugar dissolves 43

44 SHOPPING LIST DINNERS WEEK TWO April BUTTER CHICKEN WITH CAULI RICE OPTION BUTTER CHICKEN SPICES 1 brown onion 2 garlic cloves 1 tsp minced ginger 50g butter (or coconut oil if you prefer) 1 x 400g tin tomatoes or 6 small fresh tomatoes 3 tblsp cornflour 4 chicken breast, diced into bite size bits 100g natural yoghurt (or coconut yoghurt) 130g cream (or coconut cream) 4 tsp brown sugar (or rapadura sugar) 1 tsp chilli powder (for medium hotness) 1 tsp ground turmeric 2 tsp garam marsala 2 tsp ground coriander 2 tsp ground cumin powder CAULI RICE 500g cauliflower - florets only BEEF MEATBALLS WITH OF VEGGIES MEATBALLS 1/2 brown onion (peeled and cut in quarters) 1 garlic clove 20g olive oil 2 frozen bread slices or 70g breadcrumbs 1 tsp dried thyme 500g beef mince 1 egg SAUCE 1/2 brown onion (peeled and cut in quarters) 1 garlic clove 1 carrot, chopped roughly 1 red capsicum chopped into 4-5 bits (seeds removed) 20g olive oil 1 x 400g tin of diced tomatoes 60g tomato paste 1 tsp dried basil 44

45 SHOPPING LIST DINNERS WEEK TWO April MEATBALLS SUBS 1 x batch of meatballs with lots of veggies Salad fillings of choice Freshly baked rolls Sauces of choice - sweet chilli, sour cream, garlic aioli etc SPINACH AND RICOTTA FILLED CHICKEN 2 chicken breast fillets 2 large handfuls baby spinach Squeeze fresh lemon juice 1/2 cup ricotta cheese 1 garlic clove 40g parmesan cheese, optional Salt and pepper Olive oil PUMPKIN, SPINACH AND FETA PIZZA One batch or pizza dough 2 tblsp tomato paste 1 cup diced pumpkin 1 handful of baby spinach 50g feta cheese (more or less if you like it) 1 cup freshly grated cheese 1/4 cup sour cream - optional BONUS: CAULIFLOWER RICE 500g cauliflower - florets only 45

46 SHOPPING LIST DINNERS WEEK THREE April CARBONARA WITH ZUCCHINI NOODLES OPTION 2 eggs 1 heaped tblsp Thermomade Veggie Stock 250g milk 250g cream 1 brown onion, peeled and quartered 2 cloves garlic 200g diced bacon Cracked pepper to taste Zucchini (as many as needed to feed your family) SAN CHOY BAU 4 spring onions 500g pork mince 1 tblsp olive oil 2 cloves of garlic 1/2 finely diced red capsicum 1/2 lemon juiced or 2 drops of doterra lime Essential Oil 4 tblsp soy sauce 1 tblsp sweet chili sauce 2 tblsp brown or rapadura sugar Ice-berg lettuce and salad ingredients for serving such as sliced capsicum, bean sprouts and fresh herbs SLOW COOKED ROAST CHICKEN 1 whole chicken 1 brown onion Olive oil SEASONING 1 tsp garlic powder 1 tsp onion flakes 1 tsp dried basil 1 tsp dried oregano 2 tsp sweet paprika 2 tsp semolina CHICKEN ONE POT WONDER 6 chicken thigh fillets 1 tin tomatoes Salt and pepper 1/2 tsp dried basil 1/2 tsp dried oregano 1/2 cup frozen corn 1 small jar tomato pesto Diced capsicum, approx 1/2 cup Diced carrots, approx 1/2 cup 1 cup freshly grated cheese 46

47 SHOPPING LIST DINNERS WEEK THREE April CHEESY EGG SLICE 6-8 large eggs 2 spring onions, finely sliced 1/2 red capsicum diced 2 handfuls of baby spinach 1 large cup of grated cheese (grate this by hand or in your blender 1 tblsp mixed herbs BONUS: INSTANT RASPBERRY ICE CREAM 2 frozen bananas, diced 2 big handfuls of frozen raspberries 1 full handful of cashews 47

48 SHOPPING LIST SNACKS April NUT FREE MUESLI BAR SLICE 100g coconut oil (or butter) 140g honey 2 eggs 2 tsp vanilla bean paste 1/2 tsp salt (iodised if possible) 1 tsp cinnamon 90g brown or rapadura sugar 200g rolled oats 40g desiccated coconut 70g seed mix (I used equal parts sunflower and pepitas) 1 tblsp chia seeds 130g self raising flour (I used wholemeal) PEPPERMINT 'LIKE A MINT SLICE' BISCUIT 250g butter 100g castor sugar 2 large eggs 1 tsp vanilla bean paste 70g cacao powder 500g SR flour ICING 2 egg whites 2-3 cups icing sugar 3 drops of peppermint essential oil CHOCOLATE 1 x 290g packet of dark chocolate melts GLUTEN FREE MUD CAKE ANZAC BLISS BALLS 100g dark chocolate 6 eggs (separated) 190g pitted dates (soaked in hot water) 200g almond meal 1 pinch salt 125g coconut oil 2 tsp vanilla bean paste 30g rice malt syrup 80g golden syrup 80g coconut oil 140g medjool dates (pitted) 200g rollled oats 100g desiccated coconut 48

49 SHOPPING LIST SNACKS April ANZAC BISCUITS BONUS: PIZZA POCKETS 120g butter (you can also use a mix of butter and coconut oil) 45g golden syrup 1/2 tsp bicarb 90g oats 100g raw sugar 50g desiccated coconut 160g plain flour 1 tsp dried yeast 1 tsp sugar 250g bakers flour 1/2 tsp salt 1 tsp chia seeds (optional) 1 tsp mixed herbs, dried (optional) Fillings of choice Olive oil 49

50 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 50