Elimination Plan and Recipes

Elimination Plan and Recipes

Contents Recipes for Elimination Diet Diet Plan... 4 SMOOTHIE... 4 OATS S... 4 TUNA AND PESTO BAKE... 4 BEETROOT... 4 COLESLAW... 4 Dressing... 4 GRILLED HAKE WITH LEMON AND CHILLI (SERVES 4)... 5 GREEN AND ORANGE SALAD (1 serving)... 5 TURKEY AND SESAME STIR FRY WITH WILD RICE (SERVES 4)... 5 CHICKEN STRIPS WITH SESAME OIL AND LEMON JUICE... 6 SPINACH SALAD... 6 ROAST POTATO... 6 CARROT AND ORANGE SALAD (serve 4)... 6 MUSHROOM AND CHICKEN/TURKEY RISOTTO... 7 MOROCCAN SPICED CHICKEN KEBABS... 7 CURRY POWDER... 7 MILD SPICED TURKEY AND QUINOA... 8 HONEY DIJON CHICKEN... 8 STRAWBERRY SALAD... 8 Week 1 Diet Plan... 9 Week 2 Diet Plan... 10 Shopping List (week1 and 2)... 11 Recipes from Lynette... 12 Salmon & Rice... 12 Ingredients... 12 Directions... 12 ALMOND PANCAKES... 12 DUKKAH CRUSTED SALMON... 13 LIME AND SALMON FISH CAKES... 13 SPINACH PIE... 13 Page 2 of 16

APPLE CRUMBLE... 14 Ginger, Lemon, and Walnut Muffins... 14 Ingredients... 14 Directions... 14 Chicken and white bean casserole... 15 Rocket and courgette soup... 15 Stir fried courgette and beans... 15 Chicken in coconut milk... 16 Thai salad dressing for beef or chicken salad... 16 Page 3 of 16

Recipes for Elimination Diet Diet Plan *Thanks to Shelley & Penny from Saints Bootcamp SMOOTHIE Fruit of choice Plain Natural Fat Free Yogurt Fresh Fruit Juice Ground Seeds (Sunflower, Pumpkin, Linseeds) OATS S 1. Raw organic large flake oats Grated sour green apple Plain yogurt Honey 2. Cooked Organic large flake oats Raw honey Ground seeds TUNA AND PESTO BAKE Tuna pieces Cover with fresh Pesto (Woolworths) Grill at 180 for +- 10min BEETROOT Fresh Beetroot (Woolworths) chopped into medium size squares 2 tbsp balsamic vinegar Fresh mint finely chopped Pinch salt Add all ingredients n toss lightly, refrigerate for 1hrs, and serve COLESLAW ½ small red cabbage (shredded) ½ small white cabbage (shredded) 2 carrots (grated) Dressing 40g (small bunch) parsley (finely chopped) 2 ½ tbsp red wine vinegar 125ml olive oil 1 tbsp Dijon Mustard Season with salt and pepper Make dressing first. Pour all ingredients into a container with a lid and shake well. Mix all veg well, pour over dressing and mix again Page 4 of 16

GRILLED HAKE WITH LEMON AND CHILLI (SERVES 4) 4 Hake fillets 1 ½ tbsp. olive oil Finley grated rind (no white pith) and juice of 1 lemon 1 tbsp crushed chilli flakes Salt and pepper Preheat the grill to high. Brush Hake fillet with olive oil and place skin up on a baking sheet Grill for 4-5 minutes, until skin is crispy, then carefully turn them over. Sprinkle with lemon rind and season with salt and pepper. Grill for a further 2-3 minutes, squeeze over lemon juice before serving. GREEN AND ORANGE SALAD (1 serving) 1 orange 1 tsp olive oil ½ tsp white wine vinegar ¼ avo 1 gem lettuce (torn leaves) Handful chopped chives Hand full watercress (roughly chopped) (Can add chicken pieces/tuna) TURKEY AND SESAME STIR FRY WITH WILD RICE (SERVES 4) 300g Turkey breast meat 3 tbsp Tamari (wheat free Japanese soy sauce) 3 level tbsp. runny Honey 300g Wild Rice 1 tbsp Sesame Seeds 300g mix stir fry Veg Put turkey strips in a bowl with Tamari and honey. Cover and set aside for 5 min. Toast sesame seeds in a dry wok Cook Rice Cook Turkey in a non- stick pan/wok(no oil), keep the marinade separate. Add veg, marinade and rice to the pan, sprinkle with sesame seeds and serve Page 5 of 16

CHICKEN STRIPS WITH SESAME OIL AND LEMON JUICE Chicken strips (chicken fillets cut into strips) 1 Tbsp Sesame seed oil 1tsp Garlic ½ cup lemon juice Place sesame seed oil in a pan and cook up garlic. Place lemon juice into the pan and boil up the chicken in the mixture. SPINACH SALAD Replace lettuce with baby spinach leaves Add boiled egg to your salad Add any of your favourite salad fillers( onion, tomato, olives, raw broccoli etc. ) Add Raw Nuts/seeds ROAST POTATO Preheat oven to 180 Cut potato in half along the longest length Place on a baking tray and season with salt Place in oven for +- 40 min or until the inside of the potato forms a raised crispy crust CARROT AND ORANGE SALAD (serve 4) +- 6 large carrots (small bowl grated carrots) 2 large oranges 2 tbsp lemon juice 2 tbsp chopped raw mixed nuts Salt and pepper Grate carrots Grate carrots, peel and slice oranges into segments catching the juice in a bowl. In another bowl mix lemon juice, orange juice, salt and pepper. Mix all ingredients together in a bowl Page 6 of 16

MUSHROOM AND CHICKEN/TURKEY RISOTTO 2 tsp olive oil ½ onion finely chopped 2 Cloves Garlic 2 packets mushrooms (different types) sliced 1 ¼ cups wild rice Vegetable salt ½ Cup Lemon Juice Chicken /Turkey breast cut into long thin slices Fry up onion and garlic (if you use a non- stick pan then you can leave out the olive oil). Cook up the mushrooms, drain and save the liquid. Boil the rice in water, replace some of the water with the mushroom liquid and add vegetable salt. Drain the rice. Boil the chicken/turkey sliced breast in lemon juice. Add all ingredients together, toss and serve. MOROCCAN SPICED CHICKEN KEBABS 2 tbsp olive oil 15g flat leaved parsley 1 garlic clove ½ tsp paprika 1 tsp ground cumin 1 Lemon 4 Skinless chicken breast Put oil, parsley, garlic, paprika, cumin, lemon zest and juice and pinch Vegetable salt into a blender, whiz to make a paste. Rub chicken breast with spice paste and leave for 20 minutes. Grill till cooked through, turning over from time to time. CURRY POWDER 2 tsp cumin seed 2 tsp coriander seed 2 tsp fenugreek seed 1 tsp yellow mustard seed 1 tsp black peppercorns 1 tsp whole cloves 1 tsp chilli powder 2 tsp ground turmeric ½ tsp ground cinnamon ½ tsp ground cardamom Dry fry whole spices for 2-3 minute or until fragrant. Place in a spice grinder and grind to a fine powder. Mix with ground spices and store in an air tight container in a cool dry place. Page 7 of 16

MILD SPICED TURKEY AND QUINOA 2 tbsp mango chutney (replace with mango purity/ fresh mango) Juice of ½ lemon 1 tbsp olive oil 2 tsp curry powder (see recipe above) 1 tsp paprika Chicken breast cut into thin strips 200g Quinoa 1 cucumber roughly chopped ½ bunch spring onion Fresh apricots 2 tbsp chopped basil Put chutney (mango puree), lemon juice, ½ tbsp. olive oil, curry powder and paprika into a bowl and mix. Add turkey and toss to coat. Cook Quino in boiling water for 10-12 minutes or until soft, drain. Place in a bowl with cucumber, spring onions, apricots, herbs and remaining olive oil. Place Turkey and marinade in a non-stick pan and cook for 2-3 minutes. Add 150ml water, bring to boil, simmer for 5 minutes or until turkey is cooked through. Serve with the quinoa. HONEY DIJON CHICKEN 2 tbs raw honey 2 tsp Dijon mustard 4 chicken breast Mix honey and mustard together. Brush ½ the mixture on both sides of the chicken breast. Cook in a non-stick pan for about 15 minutes or until cooked through. Remove from pan and brush with remainder of mixture and serve. STRAWBERRY SALAD Baby spinach Mixed seeds Washed and cut strawberries Cranberry reduction dressing (from woollies) Page 8 of 16

Week 1 Diet Plan WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER MONDAY Rye bread with Humus NUTS AND /VEG Tuna and Pesto bake, and Avo baked potato, basic green salad TUESDAY Basic Green Salad with Tuna and 1 slice Wheat free Bread NUTS AND /VEG Roast Chicken, roast sweet potato, beetroot and coleslaw WEDNESDAY Coleslaw with chicken strips and 1 slice Rye Bread NUTS AND /VEG Grilled hake with lemon and chilli and Green and Orange Salad, Mash Potato THURSDAY Fruit Salad with Fat Free Plain Yogurt, Seeds and Raw Honey and 1 slice Wheat free bread NUTS AND /VEG Turkey and Sesame Stir-Fry with Wild Rice FRIDAY Turkey and Avo on Rye Crackers NUTS AND /VEG Sushi Salad/Sashimi Take away. SATURDAY Toasted Rye with Grilled Tomato NUTS AND /VEG Chicken strips with sesame seed oil and lemon juice and oven chips SUNDAY Braai Salmon, Corn, Spinach Salad and roast Potato NUTS AND /VEG Baked Potato with Humus and Carrot and Orange Salad

Week 2 Diet Plan WEEK 2 BREAKFAST SNACK LUNCH SNACK DINNER MONDAY Boiled egg sliced on NUTS AND /VEG Mushroom and Chicken Risotto Wheat Free Bread TUESDAY Fruit Salad with Fat Free Plain Yogurt, Seeds and Raw Honey and 1 slice Rye Bread Basic NUTS AND /VEG Spring onion mash potatoes with Kingklip, Green Salad WEDNESDAY Tuna Salad and 2 Rye Crackers NUTS AND /VEG Maroccan spice chicken breast and Green Salad with orange, thin potato and sweet potato slices THURSDAY Chicken and Avo open Sandwich on Corn Bread NUTS AND /VEG Mild Spiced Turkey and Quinoa FRIDAY Mild Spiced Turkey and Quinoa NUTS AND /VEG Sushi Salad/ Sashimi (take away) SATURDAY Toasted Rye with Grilled Tomato NUTS AND /VEG Honey Dijon Chicken in Strawberry Green Salad SUNDAY Braaied Fish, Corn, Spinach Salad and roast Patato NUTS AND /VEG Tuna Salad

Shopping List (week1 and 2) Basics Spices Other Fruit/Veg Dairy Meat Starch Linseed Cumin seed Humus Mixed Fruit(lemon, orange, green apple, apricots, strawberry) Plain Yogurt Fresh Tuna Rye Bread Pumpkin Seed Coriander seed Raw Honey Salad stuff(carrots, onion, cucumber, spring onions) Free Range Eggs 4 Tin Tuna Wheat Free Bread Sunflower Seed Fenugreek seed Fresh Pesto Gem Lettuce Fresh Hake Rye Crackers Sesame Seeds Yellow mustard seed Mango Purity Baby spinach Fresh Kingklip Wild Rice Balsamic Vinegar Black pepercorns Fresh Fruit Juice Small red & white cabbage 5 Chicken Breast Quinoa Red wine Vinegar Whole cloves Organic large flake oats Watercress Whole Chicken White wine vinegar Chilli powder Garlic Beetroot 2 Turkey Breast Olive Oil Ground turmeric Flat leaf parsley Dijon Mustard Ground cinnamon Fresh Mint Lemon Juice Ground cardamom Fresh Chives Tamari(wheat free soy) Herb Salt Fresh Basil Cranberry reduction Chilli Flakes Stir-fry Veg Mixed Raw nuts Paprika Mushroom(2x dif) Ground cumin Potatoes

Recipes from Lynette Salmon & Rice White rice with a salmon sauce topping tasty and easy to prepare in 20 minutes and you re at the table! Ingredients 1 can of salmon or 1 large salmon steak 1 small onion chopped 3 cloves garlic chopped Olive oil 1 tin chopped tomatoes 1 small tin tomato paste 2 cups white rice Directions In a sauce pan cook rice as usual. In a frying pan add 3 tblsp olive oil, chopped onion and garlic and cook till clear, add can of tomato and 1 half can of water as well as the tomato paste, let simmer for 10 minutes then add salmon including all juice in can. Simmer 10 minutes and serve over rice. ALMOND PANCAKES 3 Eggs 1cup (170g) Almond Meal (Flour) ½cup Fat Free Plain Yoghurt Whisk eggs in a bowl then add the Almond Meal (flour) and yoghurt to form a batter. Heat a non-stick pan over medium/hot heat and spray with Spray n Cook. Pour a little batter into the pan and cook for a minute or two then flip over and cook the other side. Serve with a sprinkle of cinnamon/xylitol and a dollop of yoghurt.

DUKKAH CRUSTED SALMON 4 Skinless Salmon Fillets Olive Oil ⅓cup Dukkah Preheat oven to 160⁰C. Place Salmon in a greased ovenproof dish. Lightly brush with Olive Oil, and then press Dukkah onto both sides of each Salmon fillet. Bake for 15Minutes LIME AND SALMON FISH CAKES 1 Lime 415g Can Pink Salmon, drained 1 Egg 3 Slices 100% Rye Bread Grate lime zest and then squeeze out juice. In a bowl, add zest, juice, Salmon, egg and grated rye bread. Season with salt and black pepper then mix well and shape into 12 thick cakes. Cook in a non-stick pan until heated through. Serves 6 (Tip: rye bread is easier to grate when frozen) SPINACH PIE 1 Small bunch Spinach, chopped or packet baby Spinach 250g Fat Free Chunky Cottage Cheese 1 Clove Garlic, crushed 2 Eggs, whisked Preheat oven to 180⁰C. Boil spinach for 5 minutes or till cooked, drain and then in a small ovenproof dish, layer spinach, cottage cheese and garlic. After each layer, spoon over a little egg. Continue until all ingredients are used, ensuring final layer is cottage cheese. Season with black pepper and bake for 20minutes or until the pie is slightly brown on top. Page 13 of 16

APPLE CRUMBLE 2 x 420g Can Pie Apples ⅓cup (165g) Xylitol 1tspn Cinnamon ¼cup (90g) Olive Oil ½cup Gluten Free Cake Flour or Rice Flour ½cup Wheat and Sugar Free Muesli (Tia s Muesli) ⅓cup Raisins Preheat oven to 200⁰C. Place apples into a baking dish. Sprinkle with raisins & (cinnamon). Mix together all other ingredients to form a crumble like consistency. Sprinkle over the apples and bake for 30mins or until golden brown Optional: Sprinkle 1 teaspoon cinnamon onto the apples. Serve with Fat Free Plain Yoghurt. Serves 4-6 Ginger, Lemon, and Walnut Muffins Ingredients Grated peel of 2 lemons 1 Tbsp. fresh ginger root 3/4 cup palm or raw sugar (use equivalent amnt of Xylitol) 1/2 cup olive oil 2 eggs 1 Fat Free Plain yogurt, Walnuts (optional) 1/2 tsp. powdered ginger 1 tsp. baking soda (Bi-Carb) 1/2 tsp. salt 2 cups spelt flour or Gluten free Cake Flour Directions Put lemon peel, fresh ginger, and sugar in food processor. Process until all large pieces are broken down (cut in small pieces first to assist). Add this mix to the oil and beat until well blended. Add eggs and yogurt, one at a time, mixing well after each addition. Add the chopped walnuts and stir. Sift the dry Ingredients together and add all at once to wet batter. Fold gently into the batter. Bake in greased muffin tins at 200 degrees, 20-30 minutes, or until centre of muffin springs back when pressed gently with a finger. Can be made all in one pan like a cake Page 14 of 16

Gary s Recipes Chicken and white bean casserole 2 tbsp olive oil 400 gms chicken breast 1 onion 3 carrots 3 sticks celery 2 sprigs of thyme 2 bay leaves 600 ml low salt veg stock \800 gms butter beans Italian parsley to garnish Brown the chicken breasts in pan remove, add diced onion, celery and carrots brown Add thyme, bay, veg stock, beans and chicken breasts to pot Simmer till breasts are done, season serve garnished with lots of Italian parsley Rocket and courgette soup Gently fry the diced onion Add the potato and veg stock cook till tender Add the rocket and courgette Cook till tender Blend Season Serve Stir fried courgette and beans 1 tbsp olive oil 1 tsp sherry vinegar 2 cloves garlic 1 sliced onion 1 red pepper 100 gm peas 100 gm blanched green beans 2 sliced courgette 400 gm white beans Cut red pepper in half deseed place under hot grill until the skin is black Place into a bowl covered in gling film, after 10 minutes rub off the black skin and slice the pepper Stir fry the garlic onion and the green beans Add the courgette white beans and fry for 2 minutes Add the peas and red pepper, sherry vinegar fry for 1 minute Serve with plain yoghurt as a main meal Or as a side dish with grilled salmon Page 15 of 16

Chicken in coconut milk Serves 20 75 ml ground almonds 75 ml coconut 1 tins coconut cream 20 ml ground coriander 2ml cumin powder 2ml chilli powder 25 ml crushed garlic 40 ml grated fresh ginger 25ml salt 15 ml oil 1 kg chicken breast sliced 6 green cardamom pods 2 bay leaves 1 dried red chilli 50 ml coriander chopped Dry roast almonds and coconut till browned Remove Add coconut cream coriander chilli garlic and ginger to the coconut and almonds Stirfry chicken till sealed Add chicken to the spices cook till done Serve with brown and wild rice Thai salad dressing for beef or chicken salad 20 gm garlic 20 gm red chili 20 gm fish sauce 10 gm grated ginger 10 gm sugar 20 gm lime or lemon juice Page 16 of 16