RECIPE BOOK

Specific Carbohydrate Meal Plan


* Recipes that work well for leftovers.
BASICS
• Beef stock (1)
• Cauliflower rice (2)
• Nourishing chicken broth (3)
• Swede and celeriac mash (4)
UNDER 15 MINUTES
Plant based
• Apple, beetroot and carrot slaw* (27)
• Lemony kale & cauliflower salad* (28)
• Paleo tabbouleh* (29)
• Broccoli and mushroom fried rice* (30)
• Pineapple rainbow stir fry* (31)
• Spiralised veggie noodles* (32)
• Courgette noodles with creamy avocado
sauce* (33)
• Kale, salmon and beetroot salad* (36)
Fish
• Lime and basil grilled tuna steaks* (34)
• Grilled sea bass with minted peas (35)
• Shrimp fried cauliflower rice* (37)
• Seared cod and lemon white beans (38)
Meat
• Chicken & broccoli slaw with peanut
sauce* (39)
• Courgetti with turmeric chicken* (40)
• Crunchy cabbage chicken salad* (41)
• Lamb cutlets & spinach courgette (42)
• Lamb skewers with avocado sauce* (43)
• Beef burrito with cauliflower rice (44)
YOUR RECIPE LIST
* Recipes that freeze well.
SNACKS & TREATS
• Raspberry avocado ice cream (5)
• Mango coconut popsicles (6)
• Lemon blueberry muffins (7)
• Salty kale chips (8)
• Coconut almond cups (9)
• Apple spice cookies (10)
UNDER 30 MINUTES
Plant based
• Lentil salad with honey squash* (45)
• Spiced lentils & lemon broccoli* (46)
• Portobello veggie burgers with goat
cheese (47)
• White bean burgers* (48)
• Vegan stuffed mushrooms* (49)
Fish
• Red curry salmon foil packets (50)
• Salmon fishcakes & celeriac mash* (51)
• One pan trout, kale and cabbage (52)
• Parchment baked haddock & veggies (53)
Meat
• Thai turkey burgers with almond carrot
slaw* (54)
• Pork and lemongrass balls with coconut
lime noodles* (55)
• One pan olive pesto pork chops (56)
• Sausage and sauerkraut skillet* (57)
• Chicken, squash & egg hash (58)
• Chicken and pak choi stir fry* (59)
• Chicken courgetti carbonara* (60)
• Lamb and aubergine* (61)
• Steak with kale & celeriac chips (62)
• Ginger beef stir fry* (63)
BREAKFASTS & SMOOTHIES
Plant based
• Açai bowl (11)
• Mango green smoothie bowl (12)
• Berry avocado smoothie (13)
• Kiwi green smoothie (14)
• Coconut apricot grain-free granola (15)
• Apple cauliflower porridge (16)
• Paleo carrot cake porridge (17)
• Banana nut pancakes (18)
• Crustless broccoli cheddar quiche* (19)
• Kale & red pepper frittata* (20)
• Cauliflower rice breakfast hash (21)
• Eggs in a butternut squash nest (22)
Fish
• Grilled salmon and herb frittata* (23)
Meat
• Salmon, bacon and pesto salad (24)
• Kale, bacon and eggs (25)
• Bacon, eggs, avocado & sauerkraut (26)
BATCH COOK
Plant based
• Beetroot soup* * (64)
• Roasted garlic & asparagus soup* * (65)
• White bean and lemon kale soup* * (66)
• Thai veggie curry* * (67)
• Red lentil dahl* * (68)
• Cosy slow cooker split pea stew* * (69)
• Ratatouille (70)
• Roasted winter salad with halloumi* (71)
Fish
• Fabulous fish pie* (72)
• Salmon chowder* (73)
• Shrimp and veggie curry* (74)
Meat
• Chicken tinola* * (75)
• Chicken pot pie* (76)
• Chicken tikka masala* (77)
• One pan roasted chicken & fennel*
(78)
• Beef stew* (79)
• Beef ragù* * (80)
• Cauliflower shepherd’s pie* (81)
• Lamb fricassée with cos lettuce* (82)
• Lamb and white bean stew* * (83)
 5 HOURS

Beef Bones Preheat oven to 220°C.

Carrots Scrub carrots and chop into 1 inch chunks. In a large shallow roasting pan,
Celery place soup bones and carrots. Bake uncovered for about 30 minutes or until
Parsley the bones are well browned, turning occasionally.
Bay Leaf Drain off fat. Place the browned bones and carrots in a large soup pot or
Sea Salt Dutch oven. Pour 1/2 cup water into the roasting pan, swirl the water around
Dried Thyme and then pour this liquid into soup pot.
Dried Rosemary Add all the rest of the ingredients including the water into the soup pot.
Water Bring mixture to a boil. Reduce heat. Cover and simmer for 5 hours, topping
up with water every now and again if needed. Strain stock. Discard meat,
vegetables, and seasonings. Divide into portions and freeze for later use.

1
 10 MINUTES

Cauliflower (chopped into small Add cauliflower florets to the food processor. Process until the cauliflower
pieces) has a rice-like consistency. (You may need to do this in batches depending
on the size of your food processor.)

Serve it raw or cooked. For cooked cauliflower rice, add to a large frying pan
over medium-high heat and sauté in 1 to 2 teaspoons of coconut oil for about
3 to 5 minutes, or until warmed through. You can always add any herbs and
spices of your choice for extra flavour. Serve immediately.

Refrigerate in an airtight container up to 4 days, or freeze either raw or cooked.

Use a box grater or pulse in a blender, occasionally scraping down the sides.

One serving is equal to approximately one cup of cauliflower rice.

Many grocery stores carry pre-riced cauliflower in the bag. Look for it in the fresh,
pre-sliced vegetable section or frozen vegetable section.

2
 8 HOURS

Whole Chicken Carcass (or 2 lbs
chicken bones)
Carrots (peeled and chopped)
Celery (chopped)
Apple Cider Vinegar
Sea Salt
Parsley (chopped)
Add all the ingredients in a large soup pot. Cover with a lid, bring to the boil
and then reduce heat and simmer for 8 hours. Topping up with water if
needed.
After 8 hours, strain the broth through a strainer or mesh sack. Discard the
vegetables that you strained out. Allow broth to cool. Once cool, remove the
layer of fat that forms on the top and discard or save it for future cooking.
Freeze broth until ready to use.

Bay Leaf
Water

Refrigerate in an airtight container for up to four days. Freeze for up to three

months.

3
 30 MINUTES

Swede (peeled, chopped) Add chopped swede and celeriac to a pan and cover with water. Bring to
Celeriac (peeled, copped) the boil and then cover and reduce heat to a simmer and cook for 10 to 15
Sea Salt (season to taste) minutes or until soft.

Extra Virgin Olive Oil Drain the water away and add cooked swede and celeriac to a food
processor with the olive oil and salt and process until smooth. Taste and
adjust seasoning of required, serve.

Refrigerate in an airtight container up to 4 days, or freeze either raw or cooked.

Split into handy portions and freeze for later.

Add any herbs or spices of your choice to compliment the rest of the meal.

One serving is equal to 80 grams (approximately one cup) of swede and celeriac
mash.

Use a hand held blender or a potato masher and vigorously mash until you reach
a smooth consistency.

4
 5 MINUTES

Avocado Add all ingredients to a food processor and blend until smooth and creamy.
Raspberries (frozen) Serve immediately and enjoy!
Banana (small, frozen)
Canned Coconut Milk (full fat)
Honey

Store in the freezer until ready to eat. For easier scooping, let leftover frozen
treat sit at room temperature for 15 minutes.

One serving is equal to approximately 3/4 cup.

Adjust honey to taste, add a pinch of salt and/or a splash of vanilla extract.

Top with additional frozen raspberries, flaked coconut or toasted nuts for extra
crunch.

Use strawberries instead.

5
 40 MINUTES

Frozen Mango Blend mango and 3/4 of the coconut milk in a food processor or blender
Canned Coconut Milk (divided) until smooth.

Roughly scoop mango puree into 3oz. paper cups.

Spoon remaining coconut milk into each cup to fill in the gaps around the
mango. This will create a swirl effect when frozen.

Insert popsicle sticks in the middle. Place in freezer for 4 hours or until
completely frozen.

Use almond milk or cashew milk instead.

6
 30 MINUTES

Almond Flour Preheat the oven to 170ºC / 350ºF. Line a muffin tin with liners.
Baking Soda In a medium sized bowl whisk together the almond flour, baking soda, sea
Sea Salt salt and lemon zest.
Lemon (zest and juice)
In a large bowl, whisk together the lemon juice, eggs, banana and honey.
Egg Add the dry ingredients to the wet and stir to combine. Fold in the
Banana (medium, mashed) blueberries.
Raw Honey
Spoon the batter into the muffin liners and bake for 20 to 24 minutes or until
Blueberries cooked through.

Remove from oven and let cool. Enjoy!

One serving is equal to one muffin.

Refrigerate in an airtight container for up to four days. Freeze for up to three

months.

This recipe was tested using almond flour. Please note that if using another type
of flour, results will vary.

One medium banana is equal to 1/2 cup mashed banana.

7
 20 MINUTES

Kale Leaves (packed, torn into Preheat the oven to 170ºC. Line a baking sheet with parchment paper.
pieces)
Place kale leaves in a large bowl and add the salt and oil on top. Massage
Sea Salt lightly to coat the leaves.
Extra Virgin Olive Oil
Arrange the kale across the baking sheet. Bake in the oven for 10 to 15
minutes or until crispy. Serve and enjoy!

Store in the freezer in an airtight container to keep crunchy for up to one month.
If leftovers need more crunch, reheat in the oven for 4 to 5 minutes at 170ºC.

One serving is equal to one cup of kale chips.

Add cinnamon.

8
 1 HOUR 15 MINUTES

Almond Butter (not runny) Arrange paper baking cups on a plate or a small baking sheet. Set aside.
Coconut Oil (melted, divided) In a mixing bowl, stir the almond butter with half of the melted coconut oil
Vanilla Extract together until smooth. Stir in the vanilla, cinnamon and salt. The mixture will
Cinnamon stiffen.
Sea Salt In a second small mixing bowl, combine the remaining melted coconut oil
Coconut Butter and coconut butter together and stir until runny.

Fold the coconut butter mixture into the almond butter mixture until just
combined.

Divide into the prepared baking cups. Freeze for at least one hour or until
solid. Enjoy!

Keep in an airtight container or zipper-lock bag in the freezer for up to one

month. Best to eat from frozen.

One serving is one piece.

Add a teaspoon of honey.

9
 20 MINUTES

Almond Flour Preheat oven to 170°C and line a baking sheet with parchment paper.
Baking Soda In a large bowl, combine the almond flour, baking soda, and sea salt.
Sea Salt In another bowl, combine the rest of the ingredients except for the apple
Egg with a hand mixer.
Raw Honey
While beating, slowly add the dry ingredients until everything is
Almond Butter incorporated.
Vanilla Extract
Add the diced apple and mix well. Scoop about 15 cookies (or smaller if you’d
Avocado Oil like, but baking time will be a little less) and bake for 15 minutes.
Apple (peeled and diced )
Ground Ginger
Cinnamon
Nutmeg

10
 Açai Bowl
15 MINUTES

Coconut Oil Place banana, frozen berries, avocado, almond milk, honey and açai powder
Honey into a blender. Blend well until smooth.
Banana (Frozen) Divide into bowls and top with strawberries, blueberries, kiwi and almonds.
Frozen Berries Enjoy!
Avocado (small)
Kiwi (sliced)
Unsweetened Almond Milk
Almonds (chopped) Top your açai bowl with any other fruit or nuts.
Blueberries (handful)
Strawberries (sliced)
Açai Powder

11

Banana (frozen)
Frozen Mango
Baby Spinach
Vanilla Protein Powder
Unsweetened Almond Milk
Kiwi (peeled and sliced)
Blueberries (fresh or frozen)
Cashews
5 MINUTES
Throw the banana, frozen mango, baby spinach, protein powder and almond
milk into a blender. Blend well until smooth.
Pour into a bowl and top with kiwi, blueberries, cashew nuts and any other
favourite toppings. Enjoy!
Fruit, nuts, fresh herbs or coconut.
Add more almond milk for a thinner consistency.
12
 5 MINUTES

Unsweetened Almond Milk Place all ingredients in your blender and blend until smooth. Pour into a
Frozen Berries glass and enjoy!
Avocado
Collagen Powder (optional)
Baby Spinach
Banana Serve in a bowl and top with shredded coconut, sliced banana or berries.

Use almond butter instead.

13
 5 MINUTES

Kiwi (small, peeled) Place all ingredients in your blender and blend until smooth. Pour into a glass
Banana (frozen) and enjoy!
Collagen Powder (or protein
powder, optional)
Baby Spinach
Plain Coconut Milk
Ice Cubes

14
 20 MINUTES

Unsweetened Coconut Flakes
Dried Apricots (chopped)
Coconut Oil (melted)
Cinnamon
Sea Salt
Unsweetened Coconut Yogurt
Honey
Preheat the oven to 150ºC and line a baking sheet with parchment paper.
In a medium-sized bowl add the coconut flakes, dried apricots, melted
coconut butter, honey, cinnamon and sea salt. Mix well.
Place the mixture on the prepared baking sheet and flatten it out with the
back of a spoon. Bake for 14 minutes, stirring halfway through.
Let it cool on the baking sheet for 5 to 10 minutes. Serve and enjoy!
Serve with a 1/2 cup of coconut yoghurt and fruit of choice.

Store in an airtight container for up to seven days.

One serving size is equal to approximately 1/3 cup granola.

Add more spices such as ginger, nutmeg or cloves.

Use melted coconut oil instead, or a mix of both butter and oil.

15
 10 MINUTES

Canned Coconut Milk (full fat) In a large pan, combine the coconut milk and cauliflower rice over medium
Cauliflower (shredded into rice) heat. Cook until the cauliflower is tender, about 5 to 8 minutes.
Honey Divide into bowls and top with apple and cinnamon. Enjoy!
Apple (core and stem removed,
chopped)
Cinnamon

Refrigerate in an airtight container for up to two days.

One serving is approximately one cup of cauliflower porridge and 1/4 of an

apple.

Add vanilla extract.

Top with your choice of crushed nuts, fresh fruit, or nut butter.

Use almond milk instead.

16
 15 MINUTES

Butternut Squash (peeled) Coarsely grate the butternut squash, carrot and apple.
Apple (cored) Transfer the shredded vegetables to a pot with the water and coconut milk
Carrot (small, peeled) over medium heat. Bring to a gentle boil and cook for 10 minutes or until the
Water squash is tender. Add a little water if it starts to dry out.
Canned Coconut Milk (200g) Add in the honey, cinnamon, vanilla and ginger and stir to combine.
Honey Continue to cook for 3 to 5 minutes more or until the porridge becomes
Cinnamon thick and creamy. Enjoy!
Vanilla Extract
Ground Ginger

Refrigerate in an airtight container for up to four days.

Add nutmeg, clove or a pinch of salt.

Top with additional cinnamon, chopped walnuts or chopped pecans.

17
 15 MINUTES

Banana (divided) In a mixing bowl, mash half of the bananas with a fork. Add almond milk,
Unsweetened Almond Milk almond flour, eggs, baking powder. Mix until thoroughly combined.
Almond Flour Heat coconut oil in a skillet over low to medium heat. Once hot, pour
Egg pancakes in the skillet, about 3 to 4 inches wide. Cook for about 3 to 4
Baking Powder minutes per side (or until middle begins to bubble).
Coconut Oil Transfer to plates and top with the remaining banana (sliced), walnuts and
Walnuts (chopped) honey. Enjoy!
Honey

Refrigerate in an airtight container for up to five days. Or freeze a batch for next
week.

18
 40 MINUTES

Extra Virgin Olive Oil
Broccoli (small, finely chopped)
Cheddar Cheese (shredded)
Egg
Unsweetened Almond Milk
Sea Salt
Garlic Powder
Preheat the oven to 180ºC and grease a pie pan with the oil.
Arrange the broccoli and cheese in a single layer in the prepared pie pan.
In a mixing bowl whisk the eggs, milk, salt and garlic powder together. Pour
the egg mixture over the broccoli and cheese. Bake for 30 to 35 minutes or
until the egg has set and is firm to the touch.
Slice the quiche into wedges and enjoy!

Refrigerate in an airtight container for up to three days.

Omit the cheese or use a dairy-free cheese instead.

Add finely chopped onions and red pepper flakes.

Use dairy, coconut, or cashew milk instead.

This recipe was developed using a standard 9-inch glass pie pan.

19
 30 MINUTES

Egg Preheat oven to 200°C / 400°F.

Unsweetened Almond Milk
Sea Salt
Black Pepper
Extra Virgin Olive Oil
Kale Leaves (chopped)
Red Bell Pepper (chopped)
Cherry Tomatoes (halved)
Whisk the eggs, almond milk, salt and pepper together in a mixing bowl. Set
aside.
Heat the oil in a cast iron skillet over medium heat. Add the kale, pepper, and
tomatoes. Cook for 5 to 7 minutes, or until the kale is wilted and peppers are
tender.
Pour the whisked eggs into the pan with the vegetables and let the eggs
begin to set for about 30 seconds, before gently stirring with a spatula to
ensure the vegetables are well incorporated into the eggs. Transfer the
skillet to the oven and bake for 12 to 15 minutes, or until the eggs have set.

Remove the skillet from the oven and let sit for about 5 minutes before
cutting into wedges. Serve and enjoy!

Use spinach instead.

Use a bell pepper of another colour instead.

Keep in the fridge for up to 3 days.

20
 25 MINUTES

Bacon (Optional) In a skillet over medium heat, add the bacon (if using) and cook for 5 to 7
Yellow Onion (chopped, small) minutes or until cooked through. Remove, chop into small pieces and set
Yellow Bell Pepper (chopped) aside, leaving some of the rendered fat in the pan.

Cauliflower (shredded into rice)
Egg
Sea Salt & Black Pepper (to taste)
Chives (optional, chopped)
Add the onion and bell pepper and cook for 3 to 4 minutes, stirring as
needed. Add the cauliflower rice and stir to combine. Cook for an additional
2 to 3 minutes. Make space for the eggs and crack one egg into each hole.
Cook the eggs until the whites are set and the yolk is done to your liking.
Remove from the pan and divide onto plates. Top with bacon, sea salt,
pepper and chives, if using. Enjoy!

Refrigerate in an airtight container for up to four days. For best results, enjoy the
eggs when served and reheat leftover hash in a pan.

Top the hash with or chili flakes.

Serve with avocado.

Use another fresh herb such as parsley.

21
 15 MINUTES

Butternut Squash (spiralised into Form the spiralised squash noodles into nests, making a small well in the
noodles) center for the egg.
Coconut Oil Heat a pan over medium heat and add the coconut oil. Use a spatula to
Egg transfer the squash nests to the pan and cook for about 7 minutes.
Mixed Salad Leaves (optional)
Crack eggs into cups and transfer them into the wells of the squash nests.
Cook for about 3 to 4 minutes or until the whites have set and it is cooked to
your liking. Cover the pan with a lid to speed up the cooking time.

Transfer the egg nests onto a plate and season with sea salt and black
pepper to taste. Serve with mixed salad leaves.

Use spiralised beets or courgette instead.

Use store bought spiralised veggies or a julienne peeler

22
 30 MINUTES

Egg (whisked ) Preheat the oven to 170ºC / 350ºF; prepare a baking dish
Salmon Fillet (wild, cubed ) Mix eggs, salmon, spinach, herbs, salt and pepper.
Baby Spinach Pour into prepared dish
Dried Thyme
Bake for 18-20 minutes or until middle of frittata is completely cooked
Dried Rosemary
through
Dried Basil
Serve with a salad
Extra Virgin Olive Oil
Sea Salt (flat)
Fresh Dill (chopped )

23

Basil Leaves (picked)
Parmigiano Reggiano
Extra Virgin Olive Oil
Lemon (juiced)
Sea Salt
Romaine (roughly chopped)
Radishes (sliced)
Organic Bacon, Cooked
(chopped)
Smoked Salmon
Chives (chopped)
15 MINUTES
In a blender or food processor add Parmigiano Reggiano, basil, olive oil,
lemon juice and sea salt. Process until smooth. Set aside.
In a bowl, add the chopped romaine and top with radishes, bacon, smoked
salmon and chives. Drizzle the pesto on top and enjoy!
Refrigerate the salad and pesto in separate airtight containers for up to three
days.
Add chili flakes on top for spice.
Top with sliced avocado.
Use turkey bacon instead.
Omit completely or use salad onion tops or fresh herbs such as dill or parsley.
24
 15 MINUTES

Bacon (chopped) In a skillet over medium-high heat, add in the chopped bacon and cook for 5
Avocado Oil minutes or until the bacon is cooked through. Remove from the pan and set
Kale Leaves (chopped) aside.

Carrot (shredded) In the same pan, heat the avocado oil over medium heat. Once the oil is
Egg warm, add the kale and carrots and cook for 3 to 5 minutes.

Make two spaces in the kale mixture and crack the eggs into each space.
Add the bacon and season with sea salt. Cover with a lid and cook for 3 to 4
minutes or until the eggs are cooked to your preference.

Serve and enjoy!

The eggs are best enjoyed on the same day. Refrigerate in an airtight container
for up to three days.

Use another leafy green like spinach or Swiss chard instead.

25
 15 MINUTES

Bacon In a pan, slowly cook the bacon over medium-low heat until done. Transfer to
Egg a plate and reserve fat for cooking eggs.
Avocado Crack eggs into the pan and cook to desired doneness. While eggs are
Sauerkraut cooking, slice avocado and arrange on plate with bacon.
Transfer cooked eggs to plate and add sauerkraut. Enjoy!

26
 Apple, Beetroot & Carrot Slaw
10 MINUTES

Beetroot (medium-size, peeled, In a large bowl add the beets, carrots, kale and apple.
julienned)
In a small bowl, whisk together the orange juice, lemon juice and sea salt.
Carrot (julienned)
Add the dressing to the salad and toss to combine. Top with parsley and
Kale Leaves (shredded)
enjoy!
Apple (julienned)
Orange (juiced)
Lemon (juiced)
Sea Salt
Refrigerate in an airtight container for up to three days.
Parsley (chopped)

One serving is equal to about 3/4 cup salad.

Add some dijon or honey mustard to the dressing.

27
 15 MINUTES

Lemon Juice In a mixing bowl combine the lemon juice, garlic powder and salt. Add in the
Garlic Powder kale to the mixing bowl and use your hands to massage the lemon juice into
Sea Salt the kale leaves. Mix in the parsley and olives. Set aside.

Kale Leaves (finely chopped)
Parsley (chopped)
Green Olives (pitted, chopped)
Cauliflower (small, chopped into
florets)
Extra Virgin Olive Oil
Add the cauliflower florets to a food processor and pulse until the
cauliflower has a rice-like consistency. Do this in batches, if needed.
Add the cauliflower and oil to the kale mixture and stir to mix well. Season
with additional salt, if needed. Enjoy!

Refrigerate in an airtight container for up to two days.

One serving is approximately 1 cup of salad.

Add chopped tomatoes, peppers or black olives. Serve with lemon wedges.

Make the cauliflower rice head of time or use store-bought cauliflower rice
instead.

28
 15 MINUTES

Cauliflower (small, sliced into Rice the cauliflower by adding the florets to your food processor or blender,
florets) and pulsing until a rice-like texture is achieved.
Parsley (finely chopped) Add the riced cauliflower to a large salad bowl along with the minced
Mint Leaves (finely chopped) parsley, mint, cucumber and tomatoes. Add the lemon juice and olive oil and
Cucumber (diced) toss until everything is well combined.
Tomato (medium, diced) Season with sea salt and black pepper to taste and enjoy alone or as a side
Lemon (juiced) dish!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)

Serve with chicken breast.

Buy cauliflower that has already been riced. You may find it with the pre-
chopped vegetables in your produce aisle, or in the frozen vegetables section.

29
 15 MINUTES

Broccoli (chopped into small Add the broccoli florets to a food processor and pulse until a rice
florets) consistency forms.
Avocado Oil Heat a large pan over medium heat and add in the avocado oil. Once the oil
Mushrooms (sliced) is warmed, add in the broccoli, mushrooms, lentils and garlic. Cook for 10
Garlic (clove, minced) minutes.
Coconut Aminos Once the ingredients are cooked through, add in the coconut aminos,
Almonds (slivered) almonds, onion powder and sea salt. Cook for roughly 3 minutes, stirring
Onion Powder often to combine the flavours. Remove from heat.
Sea Salt Top with green onions and coriander. Divide between plates and enjoy!
Green Onion (chopped)
Coriander (chopped)
Green Lentils (rinsed and drained)

Refrigerate in an airtight container for up to three days. For best results, reheat in
a skillet.

Top with a fried egg or stir in a scrambled egg.

30
 15 MINUTES

Courgette (Spiralised into noodles) Spiralise the courgette into noodles and set aside.
Coconut Oil Heat a pan over medium heat and cook the cashews dry for 5 minutes until
Carrot (diced) they start to turn brown. Remove from the pan and set aside.
Honey
Then heat the coconut oil in a large skillet over medium heat. Add carrots
Ginger (peeled and grated) and saute for 5 minutes or until softened. Add the honey and ginger and stir
Sea Salt for another minute or until all honey is absorbed. Next add the snap peas,
Snap Peas yellow pepper, red cabbage and coconut aminos and sauté for another 5 to
Yellow Bell Pepper (diced) 10 minutes. Finally add pineapple chunks, season with salt and pepper to
Purple Cabbage (small, chopped) taste and remove from heat.

Coconut Aminos Plate desired amount of noodles and spoon desired amount of veggie mix
Pineapple (sliced into small over top. Garnish with toasted cashews. Enjoy!
chunks)
Cashews (toasted)

Store in an airtight container in the fridge for up to three days.

31
 Spiralised Veggie Noodles
15 MINUTES

Courgette (medium) Spiralize the courgette and the carrot and transfer to a large mixing bowl
Carrot (large, peeled) with the bell pepper and cabbage. If you do not have a spiralizer, use a box
Red Bell Pepper (thinly sliced) grater or vegetable peeler instead.

Purple Cabbage (thinly sliced) In a mixing bowl combine the peanut butter, water, lime juice, coconut
All Natural Peanut Butter aminos, honey, garlic and ginger. Mix well to combine.
Water To serve, toss the veggies in the peanut sauce and top with hazelnuts. Serve
Lime (juiced) immediately and enjoy!
Coconut Aminos
Honey
Garlic (clove, minced)
Ginger (minced) For best results, refrigerate veggies and peanut sauce in separate airtight
Hazelnuts containers for up to three days.

One serving is equal to approximately 2 cups of veggies and 3 tablespoons of

sauce.

Use sunflower seed butter instead of peanut butter.

For extra crunch add sliced almonds or chopped peanuts. Serve with lime slices.

Add cooked chicken or shrimp.

32
 10 MINUTES

Basil Leaves (plus additional for In a blender or food processor, add the basil, avocado, extra virgin olive oil,
garnish) lemon juice, cashews, nutritional yeast and sea salt. Blend while slowly
Avocado adding the water to thin.
Extra Virgin Olive Oil Spiralize the courgette and add to a bowl. Toss with the avocado sauce and
Lemon (juiced) add the tomatoes, extra cashews and basil. Divide between bowls and
Cashews (plus additional for enjoy!
garnish)
Nutritional Yeast
Sea Salt
Water Refrigerate sauce separate from the ingredients in an airtight container for up to
Courgette (large) three days. The sauce will turn brown over time, so this dish is best enjoyed
Cherry Tomatoes (halved) within the same day.

Add garlic and/or chili flakes to the sauce.

Serve with a protein of your choice such as fish, chicken.

33
 15 MINUTES

Extra Virgin Olive Oil (plus extra for In a small bowl, combine the olive oil, lime juice, basil, garlic, salt and pepper.
drizzling) Mix well to combine.
Lime (juiced) Add the tuna steaks to a ziploc bag and pour in the marinade. Shake well
Basil Leaves (chopped, plus extra then store in the fridge while you prep the rest.
for garnish)
Combine the diced tomato and cucumber together in a bowl. Drizzle with a
Garlic (clove, minced)
bit of olive oil, lemon juice and season with sea salt and black pepper to
Sea Salt taste. Set aside.
Black Pepper
Preheat the grill over medium heat.
Tuna Steak
Grill the steaks for about 4 minutes per side, or until they are cooked to your
Tomato (large, chopped)
liking.
Cucumber (chopped)
Lemon (juiced) Remove fish from the grill. Plate on a bed of the cucumber tomato salad and
garnish with basil. Enjoy!
Sea Salt & Black Pepper (to taste)

Use marlin, salmon or swordfish steaks instead.

Marinate the tuna steaks up to 24 hours in advance for maximum flavour.

Serve with a side of cauliflower rice.

34

Sea Bass Fillet (125 grams each )
Extra Virgin Olive Oil
Tenderstem Broccoli
Frozen Peas
Green Beans
Spring Onion (Green Part Only)
(chopped )
Courgette (chopped )
Mint Leaves (chopped )
Walnuts (chopped )
Thyme Sprigs (chopped )
Lemon Juice
15 MINUTES
Preheat your grill to a maximum and boil a small pot of water.
Lay the fish fillets on the grill pan, skin side up, drizzle 1 tbsp of olive oil and
season with thyme, salt and pepper. Grill for 7 minutes so the skin crisps up.
Turn the grill off and leave the fish inside so it stays warm.
When the water is boiling add the peas, green beans and broccoli. Simmer
for about 2 minutes and then drain.
In a frying pan, add the oil, courgette and spring onion. Stir fry for 2 minutes
till they soften, add the pea mix and stir in the chopped mint. Season with
salt and pepper.
Serve the fish on a plate, place the vegetables on top, sprikle the walnuts
and drizzle the lemon juice to finish.
35
 Kale, Salmon & Beetroot Salad
15 MINUTES

Beetroot, Cooked (sliced into quarters) Make the dressing in a small bowl by whisking together the olive oil, apple
Extra Virgin Olive Oil cider vinegar, honey and sea salt. Set aside.
Apple Cider Vinegar Add the kale to a bowl and add half of the dressing, using your hands to
Honey massage it into the kale leaves. Then add the radishes, salmon and beets.
Sea Salt Drizzle the remaining dressing on top. Serve and enjoy!
Kale Leaves (finely shredded)
Radishes (thinly sliced)
Canned Wild Salmon
Refrigerate in an airtight container for up to three days.

Add your favourite nuts and seeds.

Use canned tuna or sardines instead.

36
 15 MINUTES

Shrimp (peeled, deveined) Season the shrimp with the chili powder and heat a skillet over medium heat.
Chili Powder Add half of the avocado oil and cook the shrimp for about 3 minutes per
Avocado Oil (divided) side. Remove and set aside.

Egg
Cauliflower (shredded into rice)
Red Bell Pepper (diced)
Coconut Aminos
Green Onion (sliced)
Green Cabbage (thinly sliced)
In the same pan, add the eggs and scramble. Once cooked, remove and set
aside.
Add the remaining avocado oil to the pan and cook the cauliflower rice,
cabbage and red pepper over medium heat. Let it cook undisturbed for 3 to
4 minutes, allowing the cauliflower rice to get crispy. Then stir and cook for 5
more minutes. Add the coconut aminos and stir.

Add the shrimp and egg back to the pan and stir. Top with the green onion,
serve and enjoy!

Refrigerate in an airtight container for up to three days.

Season with lime juice, hot sauce and/or chili flakes.

Add additional vegetables such as peas or carrots.

37
 15 MINUTES

Cod Fillet Season the cod with sea salt and preheat a skillet over medium heat. Add
Sea Salt the avocado oil to the pan then add the cod. Cook for 4 minutes per side,
Avocado Oil until cooked through. Remove from the pan and set aside.

Garlic (cloves, minced) In the same pan, reduce the heat to medium-low and add the garlic. Cook
Thyme (fresh, minced) for one minute, then add the thyme and cherry tomatoes. Cook for 2 to 3
Cherry Tomatoes (halved) minutes. Add the chicken broth and beans and let it simmer for 3 to 5
minutes. Add the rocket, lemon juice and olives and stir until the rocket is
Vegetable Broth (or chicken
wilted.
broth)
White Navy Beans (rinsed and Divide the bean and vegetable mix between plates and top with the cod.
drained) Enjoy!
Rocket
Lemon (juiced)
Pitted Kalamata Olives
Refrigerate in an airtight container for up to two days.

Use vegetable broth instead.

Use extra virgin olive oil instead.

Use spinach or kale instead.

38

Chicken Breast (large)
All Natural Peanut Butter
Coconut Aminos
Lime (juiced)
Extra Virgin Olive Oil
Ginger (peeled and grated)
Water
Broccoli (small, made into slaw)
Red Bell Pepper (sliced)
Spring Onion (Green Part Only)
(chopped)
Coriander Leaves (chopped,
optional)
Raw Peanuts (chopped)
Store in an airtight container in the fridge up to 3 days.
15 MINUTES
Season the chicken breast with olive oil, salt and pepper and cook in a frying
pan until no longer pink in the middle - approximately 3-4 mins each side.
Whilst the chicken is cooking make the broccoli slaw - remove the crown of
the broccoli from the stem and cut the florets very finely. Then remove the
tough outer layer from stem with a vegetable peeler and shred the stems
using a grater or the grating attachment of a food processor.
In a food processor, combine peanut butter, coconut aminos, lime juice,
olive oil, ginger and water. Blend until smooth and set aside.
In a large salad bowl, combine broccoli slaw, red pepper and spring onion.
Remove chicken from the pan. Dice and add it to the salad bowl. Drizzle with
desired amount of peanut dressing and toss well. Divide into bowls and
garnish with coriander and chopped peanuts. Serve with hot sauce if you
like it spicy. Enjoy!
39
 15 MINUTES

Courgette (large)
Extra Virgin Olive Oil
Chicken Breast (sliced)
Turmeric
Italian Seasoning
Sea Salt (to taste)
Avocado (peeled and pit removed)
Canned Coconut Milk (400g tin)
Lemon (juiced)
Spiralize the courgette or use a julienne peeler to create noodles. Set aside.
In a large frying pan, heat the olive oil over medium heat. Add the chopped
onion and chicken to the pan and sprinkle with the turmeric, Italian
seasoning and sea salt to taste. Saute for 7 to 10 minutes, or until cooked
through.
While the chicken is cooking, make the avocado cream sauce by combining
the avocado, coconut milk, lemon juice and sea salt and black pepper to
taste in a blender or food processor. Blend until smooth and creamy.
Once the chicken is cooked through, transfer it to a plate then add the
courgette noodles back into the pan. Saute the noodles for 1 to 2 minutes or
until soft and warmed through. Add the avocado cream sauce into the pan
and grated carrot and stir until well mixed and warmed through.

Divide the creamy noodles between plates and top with the chicken. Enjoy!

This is a blend of Italian-inspired herbs such as basil, marjoram, oregano,

rosemary, and thyme

40

Chicken Breast (skinless and
boneless)
Onion Powder
Sea Salt (divided)
Avocado Oil
Extra Virgin Olive Oil
Apple Cider Vinegar
Honey
Purple Cabbage (chopped)
Kale Leaves (de-stemmed and
shredded)
Carrot (thinly sliced)
Cashews (roughly chopped)
15 MINUTES
Coat the chicken with the onion powder and sea salt. Heat a skillet over
medium heat. Add the avocado oil and chicken. Cook for 6 to 7 minutes and
then flip. Continue to cook until the chicken is cooked through. Remove and
let cool, and then slice and set aside.
Whisk the extra virgin olive oil, vinegar and honey in a small bowl.
Add the cabbage, kale and carrots to a large bowl. Add the dressing and
massage it in. Top the salad with chicken and cashews and lightly toss.
Divide between bowls and enjoy!
Refrigerate in an airtight container for up to two days.
Use extra virgin olive oil instead.
41
 20 MINUTES

Lamb Cutlets Preheat the grill to a maximum. Marinate the lamb in olive oil and thyme. Lay
Coconut Oil the lamb cutlets on a grilling tray, grill for 5 minutes on one side and 4
Extra Virgin Olive Oil minutes on the other. When cooked turn off the grill and rest the lamb until
you are ready to eat.
Courgette (small, chopped into half
moons ) Melt the coconut oil in a large frying pan, add the courgette and the chilli and
Green Chili Pepper (de-seeded and stir fry for a couple of minutes.
chopped ) Add the paprika and chopped tomato until it starts to soften.
Spring Onion (green part only, Add the spinach until the leaves wilt down. Finish off by adding the
chopped) coriander.
Tomato (roughly chopped )
Serve up the spiced spinach and top with the grilled lamb.
Baby Spinach
Coriander Leaves (chopped )
Paprika
Thyme Sprigs (chopped)

42
 15 MINUTES

Lamb Loin (fat trimmed,
chopped into 1-inch cubes)
Extra Virgin Olive Oil (divided)
Barbecue Skewers
Sea Salt (divided)
Lemon (juiced)
Avocado (peeled, pitted)
Preheat the oven to 200ºC. Line a baking sheet with foil.
Toss the lamb in 1/3 of the oil and thread onto the skewers. Season with 1/3
of the salt. Transfer to the baking sheet and cook for 8 to 10 minutes or until
cooked through.
Meanwhile, combine the remaining oil, salt, lemon juice and avocado in a
food processor or blender. If needed, add a bit of water until your desired
consistency is reached.

Divide the lamb skewers onto plates. Drizzle with avocado sauce and enjoy!

Refrigerate the lamb and avocado sauce in separate airtight containers for up to
three days.

Use apple cider vinegar instead.

Use beef, chicken or shrimp instead.

Grill the lamb skewers over medium heat, rotating frequently for 7 to 8 minutes
for medium-rare to medium.

If your barbecue skewers are wooden, be sure to soak them before using.

43
 15 MINUTES

Extra Virgin Olive Oil (divided) In a large skillet heat half of the oil over medium. Add garlic and onions and
Garlic (cloves, minced) cook for two minutes, or until onions become translucent.
Yellow Onion (small, finely diced) Add ground beef to the skillet. With a wooden spoon or spatula, break the
Extra Lean Ground Beef beef into small pieces as it cooks, stirring occasionally, until no longer pink.
Cumin (ground) When meat is cooked through, drain the grease. Place back over medium
Coriander (ground) heat and add the cumin, coriander, oregano, half of the salt and lime juice to
Oregano (dried) the pan. Stir to coat the beef with the spice and continue to cook for another
Sea Salt (divided) minute until very fragrant. Transfer the meat to a dish and cover to keep
Lime (juiced) warm.

Cauliflower (large, shredded into Place the pan back over heat and add the remaining olive oil. Add the
rice) cauliflower rice and season with remaining sea salt. Cook the cauliflower
Avocado (diced) rice, stirring occasionally, until cauliflower is warmed through and just
tender.

Divide the cauliflower rice between bowls and top with seasoned beef and
diced avocado. Enjoy!

Chopped coriander, green onion, extra lime juice, cheese, sour cream or Greek
yogurt.

Store in an airtight container in the fridge up to 3 days.

44
 30 MINUTES

Butternut Squash (chopped into 1 Preheat oven to 200ºC. Line a baking sheet with parchment paper.
cm cubes)
Arrange butternut squash cubes on the baking sheet and season with
Avocado Oil avocado oil and half of the salt. Roast in the oven for 20 minutes then
Sea Salt (divided) remove from oven and drizzle with honey. Return to the oven for an
Honey addition 5 minutes, or until the butternut squash is tender and honey has
Extra Virgin Olive Oil started to caramelize. Remove from the oven and let cool slightly.
Apple Cider Vinegar In a large mixing bowl whisk together the extra virgin olive oil, apple cider
Cinnamon vinegar, cinnamon and remaining salt. Fold in lentils, green onion,
Lentils (cooked, from the can) cranberries, parsley and butternut squash. Season with additional salt if
Green Onion (chopped) needed. Enjoy!

Dried Unsweetened Cranberries

Parsley (chopped)

Store in an airtight container in the fridge for up to 5 days.

Use carrots instead.

Buy pre-sliced butternut squash.

45
 Spiced Lentils & Lemon Broccoli
30 MINUTES

Tenderstem Broccoli (trimmed) Preheat the oven to 200ºC and line a baking sheet with parchment paper.
Lemon (sliced thin) Add the broccolini and lemon and toss with the avocado oil and half the sea
Avocado Oil salt. Roast for 8 to 10 minutes, until the broccoli is slightly browned in spots.
Remove and set aside.
Sea Salt (divided)
Extra Virgin Olive Oil In a skillet over medium-low heat, add the extra virgin olive oil, garlic,
Garlic (clove, thinly sliced) coriander and fennel. Sauté until the garlic is lightly browned, stirring
frequently to prevent burning, about 3 to 4 minutes.
Coriander
Fennel Seed (ground) Drizzle half of the oil mixture into the cooked lentils and stir. Divide onto
Green Lentils (cooked, drained and plates and top with the broccoli and lemon and then drizzle the remaining
rinsed) oil on top. Finish with mint leaves, serve and enjoy!

Mint Leaves (chopped)

Refrigerate in an airtight container for up to three days.

Top with chili flakes and fresh herbs.

Use whole coriander and fennel seeds and grind to release the spices.

If needed, you can add the cooked lentils to the garlic, spice mixture and heat
through for 2 to 3 minutes until warmed.

46
 25 MINUTES

Red Onion (sliced) Preheat the grill to medium-high heat.

Courgette (sliced into rounds)
Yellow Bell Pepper (sliced into strips)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Portobello Mushroom Caps
Lentils (cooked, drained and rinsed)
Goat Cheese (or feta)
Mixed Greens
In a mixing bowl, combine red onion, courgette and yellow pepper. Drizzle
with olive oil and season with sea salt and black pepper to taste. Toss well.
Transfer to a grilling basket and place on the grill. Grill for 15 minutes, or
until slightly charred. Toss periodically.
Brush the insides of the portobello mushroom caps with olive oil. When
there is about 5 minutes remaining for the vegetables, place the mushrooms
caps face down on the grill and grill until slightly softened. Flip at the halfway
point.

Remove grilled veggies and mushroom caps from the grill. Fill the inside of
half the mushroom caps with grilled veggies. Top with lentils and mixed
greens. Fill the other half of the portobello caps with goat cheese then place
it on top to form the burger. Serve any leftover ingredients as a salad on the
side. Enjoy!

Skip the goat cheese and use pesto instead.

Top the grilled vegetables with thinly sliced grilled steak, chicken or bacon.

47
 30 MINUTES

White Navy Beans (cooked, drained In a large mixing bowl, mash your white beans with a fork. Add minced
and rinsed) garlic, basil leaves, and egg. Season generously with fresh ground pepper
Garlic (clove, minced) and add sea salt to taste. Mix well. Add in almond flour and mix again. With
Basil Leaves (chopped) clean hands, form medium-sized patties and place on waxed paper. Place in
the freezer until ready to cook.
Egg (whisked)
Almond Flour Make Tomato & Olive Salsa mix by combining tomatoes, olives, red onion,
Tomato (diced) olive oil, red wine vinegar and sea salt and pepper to taste. Mix well and set
aside.
Green Olives (pits removed and
chopped) In a large skillet, heat a splash of olive oil over medium heat. Fry white bean
Red Onion (finely diced) patties for 6 - 7 minutes per side or until golden brown.
Extra Virgin Olive Oil Serve white bean patty with a few spoonfuls of the salsa. Enjoy!
Red Wine Vinegar
Sea Salt & Black Pepper (to taste)
Lemon (cut into wedges)
Refrigerate in an airtight container for up to three days.

One serving is one burger.

48
 30 MINUTES

Extra Virgin Olive Oil Preheat the oven to 200ºC and line a baking sheet with parchment paper.
Yellow Onion (finely chopped) Heat a pan over medium heat and add the extra virgin olive oil along with
Walnuts (raw, chopped) the onion, walnuts, and thyme. Cook until lightly toasted, about 4 to 5
Thyme (fresh) minutes and then add the minced garlic and cook for 30 seconds longer.
Garlic (clove, minced) Add the sea salt and cranberries and remove from heat.
Sea Salt Use a spoon to add the walnut mixture to the mushrooms and sprinkle the
Dried Unsweetened Cranberries nutritional yeast on top. Transfer to the baking sheet and bake for 16 to 18
(roughly chopped) minutes.
Cremini Mushrooms (whole, stems and Remove the mushrooms from the oven and top with minced parsley. Enjoy
gills removed) immediately.
Nutritional Yeast
Parsley (chopped)

Use portobello mushrooms or white button mushrooms instead.

Use another herb like sage or rosemary.

Make the onion/walnut mix ahead of time and then prepare the rest before
eating by stuffing the mushrooms and cooking them.

49
 30 MINUTES

Bok Choy (baby, halved) Preheat the oven to 375ºF (190ºC).

Red Bell Pepper (sliced) Cut large pieces of aluminium foil big enough to form a packet. You'll need
Salmon Fillet one per serving. Divide the bok choy, bell peppers and salmon fillets equally
Canned Coconut Milk between the foil pieces.
Lime Juice In a small mixing bowl, whisk together the coconut milk, lime juice and red
Thai Red Curry Paste curry paste. Spoon the curry sauce over top of the fish and vegetables. Fold
Sea Salt & Black Pepper (optional) the foil to tightly seal each packet. Carefully transfer the packets to a baking
sheet.

Bake for 20 to 25 minutes, or until fish flakes easily and is cooked through.

To serve, transfer the contents of the packets to a plate and season with salt
and pepper. Enjoy!

Enjoy on its own or with cauliflower rice.

Add chopped basil or coriander as a garnish. Or for more spice add extra curry
paste, red pepper flakes or hot sauce.

Use cod or haddock fillets instead.

Refrigerate in an airtight container for 2 days.

50
 25 MINUTES

Salmon Fillet (large) To make the mash, boil the squash and celeriac for 10 minutes. Drain and
Coriander (leaves, finely chopped) mash with the butter, and season to taste.
Ginger (peeled and finely grated) Meanwhile, in a large mixing bowl combine the coriander, ginger, coconut
Coconut Aminos aminos, avocado oil and lime juice. Set aside.
Lime (juiced) Add the salmon to a food processor and pulse 4 to 5 times until finely
Avocado Oil chopped but not a puree. Fold the chopped salmon into the coriander and
Coconut Butter ginger mixture.
Butternut Squash (peeled and roughly Form the mixture into patties. If it is too wet, refrigerate for 10 minutes to
chopped) stiffen before forming into patties.
Celeriac (small, peeled and chopped)
Heat the avocado oil in a large non-stick pan over medium-high heat. Cook
the salmon burgers for 4 to 5 minutes per side, or until cooked through and
firm to the touch. Serve with the mash and enjoy.

Refrigerate in an airtight container for up to 2 days.

Leafy greens topped with extra lime juice and chopped coriander.

Use extra virgin olive oil or coconut oil instead.

51
 20 MINUTES

Green Cabbage (large, roughly
chopped)
Kale Leaves (roughly chopped)
Avocado Oil
Rainbow Trout Fillet
Sea Salt & Black Pepper (to taste)
Fresh Dill (finely chopped)
Apple Cider Vinegar
Dijon Mustard
Preheat oven to 190ºC and line a baking pan with foil.
Add cabbage and kale to the baking pan and toss with 1/3 of the avocado
oil. Bake for 6 minutes. Remove from oven and stir.
Pat the trout fillets dry and season with salt and pepper. Lay the salmon over
the cabbage and kale. Bake together for 10 minutes, or until trout is cooked
through.
Meanwhile, add the remaining avocado oil, dill, vinegar, mustard, salt and
pepper to a small mason jar. Cover with the lid and shake before serving.
Divide trout, cabbage and kale onto plates. Drizzle with your desired
amount of dressing. Enjoy!

Use olive oil instead.

Use lemon juice instead.

Keep covered in the fridge up to two days.

52
 30 MINUTES

Green Beans (trimmed)
Red Bell Pepper (thinly sliced)
Green Onion (green parts only,
chopped)
Haddock Fillet
Extra Virgin Olive Oil
Lemon (zested and juiced)
Preheat your oven to 200ºC. Cut pieces of parchment paper, about 18-
inches long. You'll need one per fillet of fish. Fold each piece of parchment
in half then unfold.
Divide the green beans, peppers and green onion equally between
parchment pieces, placing the vegetables neatly on the right side of the
parchment paper. Place one haddock fillet on top of each portion of
vegetables.

Sea Salt Drizzle the olive oil, lemon juice and lemon zest over top of each fillet.
Black Pepper Season each portion equally with salt, pepper and dill.
Fresh Dill Fold the other side of the parchment paper over the fish and the veggies.
Starting at one side, crimp and fold the edges of the parchment together to
tightly seal the packets. Carefully transfer the parchment packets to a baking
sheet.

Bake for 16 to 19 minutes, or until haddock flakes easily and is cooked

through. (To check doneness, very carefully unfold one side of the
parchment packet and check to see if the fish flakes with a fork. If it isn't
done yet, fold it back up and continue baking.)

To serve, transfer the parchment to a plate and very carefully cut into the top
of the packet. Enjoy!

Use cod fillets instead.

The parchment packets will puff up with steam as they bake. Be very careful of
escaping steam when cutting into the packets.

53
 30 MINUTES

Extra Lean Ground Turkey In a large bowl, combine the turkey, green onion, coriander, basil, garlic, and
Green Onion (sliced) ginger. Season with salt and pepper, and mix until well combined. Form the
Coriander (chopped) meat mixture into equal-sized patties and set aside.

Basil Leaves (chopped) Heat a grill or pan to medium heat and cook the patties for 10 to 15 minutes
Garlic (clove, minced) per side, or until cooked through.
Ginger (peeled and grated) While the burgers are cooking, make the almond carrot slaw by combining
Sea Salt & Black Pepper (to taste) the grated carrots, lime juice, almond butter, and coconut aminos. Season
Carrot (medium, grated) with sea salt and black pepper to taste, and stir in some extra chopped
Lime (juiced) cilantro (optional).

Almond Butter To serve, wrap patties in lettuce leaves and top with the almond carrot slaw.
Coconut Aminos Enjoy!
Boston Lettuce (peeled apart into
leaves)

Prepare patties in advance and store in the fridge overnight, or freeze up to 3

months.

Use cabbage leaves instead.

54
 30 MINUTES

Pork Mince Add the pork mince, ginger, lemongrass, chili, salt, pepper and egg to a
Ginger (fresh, chopped) food processor and pulse (alternatively mix by hand).
Lemongrass (chopped, minus Roll the mixture into meatballs 4-5cm in diameter.
tough outer layer)
Make the cucumber and courgette into noodles using a spralizer or julienne
Chili Flakes
peeler.
Sea Salt
Make the sauce by blending together the coconut milk, lime juice, coriander
Black Pepper
leaves, mint and macadamia nuts. Season to taste.
Egg
In a pan heat 2 tablespoons of coconut oil and gently fry the meatballs for
Cucumber
10-12 minutes turning to cook evenly. Just before they are finished cooking
Courgette
add the noodles and sauce to the pan. Mix everything together and serve.
Lime (juiced)
Coriander Leaves (chopped)
Mint Leaves (chopped)
Canned Coconut Milk (400g tin)
The meatballs can be made in batches and frozen (before cooking) for a later
Macadamia Nuts
date. The sauce can also be frozen (separately).

55
 30 MINUTES

Black Olives (pitted, rinsed and Preheat oven to 200ºC and line a baking sheet with foil.
patted dry)
In a food processor, combine black olives, garlic, olive oil and nutritional
Garlic (clove) yeast until a paste forms. Set aside.
Extra Virgin Olive Oil
Add remaining ingredients to a large mixing bowl. Using your hands,
Nutritional Yeast
generously coat the pork chops and veggies with your desired amount of
Pork Chop olive pesto.
Green Beans (stems removed,
Transfer the pork chops and veggies onto the baking sheet in an even layer
chopped)
and bake for 25 minutes, or until pork is cooked through. Divide onto plates
Cherry Tomatoes
and enjoy!
Leeks (chopped into 1/2 inch medallions)

Refrigerate in an airtight container up to 3 days.

56
 30 MINUTES

Chicken Sausage Preheat oven to 180ºC. Line a baking sheet with parchment paper. Add
Coconut Oil sausage and bake for 30 minutes or until cooked through. Remove from
Yellow Onion (diced) oven and cut into 1/4" pieces.

Apple (peeled, cored and diced)
Garlic (cloves, minced)
Swiss Chard (washed, stems
removed and chopped)
Sauerkraut (liquid drained off)
Heat coconut oil in a frying pan over medium heat. Add yellow onion and
apple. Sauté just until onion is translucent (about 5 minutes). Add garlic and
sauté for another minute.
Add Swiss chard and continue to sauté just until it is wilted. Reduce heat to
low and add in chopped sausage and sauerkraut and sauté for another
minute or until heated through. Remove from heat and divide into bowls.
Enjoy!

Store in an airtight container in the fridge up to three days.

Use kale or spinach instead.

57
 25 MINUTES

Coconut Oil Preheat the oven to 200ºC / 400ºF

Butternut Squash (large, peeled, diced Heat an oven proof pan over medium heat and add oil. Once melted, add
finely) the diced butternut squash. Cook for about 5 minutes undisturbed. Once
Smoked Paprika browned, flip them around and continue cooking for 5 more minutes.
Red Bell Pepper (diced)
Make space in the centre of the pan for the strips of chicken and fry for 3-5
Kale Leaves (chopped and minutes each side until starting to turn brown.
packed)
Add the smoked paprika and diced pepper and cook for another 2 minutes.
Egg
Then add the chopped kale and cook until just wilted. Remove the pan from
Avocado (sliced)
the heat.
Spring Onion (Green Part Only)
Make two spaces in the hash mix and crack eggs into each space. Season
(sliced)
with sea salt and pepper and place in the oven to bake for 6 to 8 minutes, or
Chicken Breast
until eggs are cooked to your preference.

Remove from the oven and garnish with avocado and green onion. Divide
onto plates and enjoy!

Use another leafy green, such as beetroot greens or spinach.

Add extra eggs.

58
 Chicken & Pak Choi Stir Fry
25 MINUTES

Avocado Oil In a large skillet over medium heat, add 1 tsp avocado oil and the chicken
Chicken Breast (skinless, boneless, cut and cook for 7 to 8 minutes or until cooked through. Remove the chicken
into strips) from the pan and set aside.
Garlic (minced) In the same skillet, add the minced garlic and sauté for 1 minute. Add the
Bok Choy (baby, halved) bok choy and cook for 1 minute. Add the mushrooms. Stir and cook for 4 to 5
Mushrooms (sliced) minutes until everything is cooked. Add the coconut aminos and return the
Coconut Aminos chicken to the pan. Add 1 tsp avocado oil and stir to incorporate.

Green Onion (sliced) Divide between bowls. Top with green onions and cashews. Enjoy!
Cashews (optional)

Refrigerate in an airtight container for up to three days.

Use cauliflower rice as your stir fry base.

Add chili flakes to taste.

59
 30 MINUTES

Cashews
Extra Virgin Olive Oil (divided)
Chicken Breast (large, cubed)
Bacon, Cooked (chopped)
Yellow Onion (diced)
Mushrooms (sliced) Courgette
(medium, spiralised into noodles)
Boil enough water to cover the cashews. Pour the water over the cashews
and allow them to soak while you prepare the meat.
In a pan over medium heat, add half of the oil. Once heated, add the chicken
breast and bacon and cook for 7 to 10 minutes or until cooked through.
Discard the fat and set the bacon and chicken aside.
To the same pan, add the remaining oil, along with the onions and
mushrooms. Cook on medium heat for 5 minutes or until soft.

While the mushrooms and onions are cooking, prepare the sauce. Drain the
Nutritional Yeast cashews and add them to a blender along with the nutritional yeast, almond
Unsweetened Almond Milk milk, garlic and sea salt. Blend until smooth and creamy.
Garlic (clove, minced)
In the same pan as the onions and mushrooms, add the courgette noodles,
Sea Salt chopped chicken and bacon. Pour the sauce into the pan and mix well to
Parsley (chopped) combine. Keep everything in the pan until it is warmed through.

Divide between bowls and top with fresh parsley. Enjoy!

Refrigerate in an airtight container for up to three days.

Season with black pepper or chili flakes.

60

Lamb Shoulder Chop
Aubergines (medium chopped into
quaters )
Garam Masala
Sea Salt & Black Pepper
Cumin Seed
Coriander Seed
Saffron
Cherry Tomatoes
Red Bell Pepper
Spring Onion (Green Part Only)
Plain Greek Yogurt
Coriander (chopped )
Extra Virgin Olive Oil
Green Chili Pepper (small)
30 MINUTES
Heat the oven to 190 degrees, place the aubergines on a baking pan with
parchment paper, drizzle 2 tbsp of olive oil and salt and pepper to taste.
Bake for 25 minutes, turning halfway.
Place the saffron in a cup half filled with boiled water.
Cut up the tomatoes, red pepper, spring onions and chilli and place in a
frying pan with 1 tbsp of oil. Add the saffron with the water and cook on a
medium heat until for 5 minutes until starting to soften.
Cut the lamb into pieces and toss in salt, pepper and the garam masala.
Make space in the centre of the pan and cook for 5 minutes.
By now the aubergine should be ready, add it to the pan with the lamb and
mix and cook for a further few minutes.
In a small pan, toast the coriander seeds and cumin seeds and remove. Be
careful not to burn.
Serve everything and sprinkle over the seeds, coriander and yoghurt.
61
 30 MINUTES

Beef Steak (pan fried, sliced into Preheat the oven to 200˚C (400°F). Wash and peel the celeriac and cut into
strips ) chunky thumb sized chip shapes. Spread on a large baking tray, dot with
Butter coconut oil, rosemary and sprinkle with sea salt. Bake in the oven for 30
Celeriac (peeled, cut into chunky minutes or until golden brown, turning halfway through.
chips) While the celeriac chips are cooking, wash the kale and strip the leaves from
Kale Leaves (chopped) the stems and roughly chop. Keep to one side for later.
Coconut Oil Add the olive oil, thyme leaves, lemon zest and juice, chili flakes and salt and
Rosemary (chopped) pepper (add to taste) to a jar and shake vigorously to mix well.
Lemon (juice and zest)
Heat the ghee in a frying pan to a medium high heat. Season the steak then
Extra Virgin Olive Oil fry for 2 to 3 minutes on each side. Adjust the time according to the
Chili Flakes thickness of your steak to achieve a medium steak, still tender on the inside.
Thyme Then place the cooked steak into a shallow dish, cover with the dressing
Watercress and rest for 5 mins. Once rested, slice against the grain into 1 cm wide strips.

Quickly toss the finely sliced kale and watercress with juices and remaining
dressing then divide between plates, layer the slices of steak on top and
drizzle over any remaining dressing. Serve with the celeriac chips, sprinkled
with a little extra salt.

Refrigerate in an airtight container up to 2 days, best eaten the following day.

No problem, swap for a lamb chop or pan fried butterflied chicken breast.

62
 30 MINUTES

Coconut Aminos Mix together coconut aminos, garlic, ginger and honey in a jar. Put on a lid
Garlic (minced) and shake well. Set aside.
Ginger (peeled and grated) Add coconut oil to a large frying pan and place over medium heat. Add beef
Honey and yellow onion. Sauté for 3 to 5 minutes or until beef is cooked rare. Add
Coconut Oil in celery, snap peas and mushrooms. Sauté for another 5 minutes. Pour in
Beef Tenderloin (sliced into sauce from jar. Stir well to mix. Once everything is well combined, turn off
strips) the heat.

Yellow Onion (diced) Plate stir fry. Garnish with sesame seeds and hot sauce if you like. Enjoy!
Celery (chopped)
Snap Peas
Mushrooms (sliced)
Use broccoli, carrots, bell peppers or any other vegetables you have on hand.

Serve with cauliflower rice.

Use diced chicken breast instead.

Stir in kale or baby spinach until wilted.

63

Lemongrass
Red Hot Chili Pepper (deseeded if you
want to reduce heat)
Ginger (peeled )
Lime (juiced )
Kefir Lime Leaves
Coconut Oil
Cumin Seed
Beetroot (you can buy ready
cooked but not in vinegar )
Vegetable Broth (or chicken
broth )
Canned Coconut Milk (400g)
Sea Salt & Black Pepper (to taste )
Fennel (chopped into tiny
squares )
Parsley (to serve )
Collagen Powder (Optional)
30 MINUTES
Make a spice paste by adding the lemongrass, ginger, kefir lime leaves, lime,
chillies and 1/4 cup of cold water into a food processor and blend until
smooth (the smoother the paste the better the soup, so take your time).
For the soup, heat the vegetable oil in a large pan over medium heat. Add
the fennel, salt and cumin seeds and fry gently for a few minutes until the
fennel has softened. Add the spice paste and cook for about five minutes to
release the fragrance.
Add the beetroot and cook for two minutes. Add the stock and coconut milk,
bring to the boil and simmer for 7-8 minutes.
Blend the soup up using a hand blender. Season with salt and freshly
ground black pepper. Add the chopped parsley to your bowl and enjoy. If
you wish to add extra protein then add 2 scoops of collagen powder before
serving.
Store in the fridge for up to 3 days or freeze for a later date.
64
 50 MINUTES

Asparagus (trimmed, cut in half)
Garlic (cloves, peeled and cut in half)
Yellow Onion (cut into thick slices)
Cauliflower (cut into florets)
Extra Virgin Olive Oil
Sea Salt (divided)
Preheat the oven to 170ºC and line a baking sheet with parchment paper.
Toss the asparagus, garlic, onion and cauliflower with the olive oil and
arrange in an even layer on the baking sheet. Season the vegetables with
half of the salt then bake for 35 to 40 minutes or until the vegetables have
caramelized and the garlic is fork-tender. Flip everything halfway through to
prevent burning.

Vegetable Broth When the vegetables are just about done, heat the vegetable broth in a pot
Baby Spinach on the stove to a simmer. Add the spinach to the broth and stir to allow it to
wilt.

To make the soup, transfer the warmed broth and spinach, the roasted
vegetables and the remaining salt to a blender. Blend until smooth and
creamy, allowing space for the heat to escape. If the soup is too thick, add
more broth until your desired consistency is reached.

Divide between bowls and enjoy!

Refrigerate in an airtight container for up to five days.

Add fresh herbs or black pepper to the soup before blending.

Reserve a couple of spears of the roasted asparagus to chop and garnish the
soup with.

Use kale instead.

Use an immersion hand blender or food processor instead.

65
 30 MINUTES

Vegetable Broth In a large pot over medium heat, add a splash of the vegetable broth, then
Carrot (chopped) add the carrots and leeks. Cook for 6 to 8 minutes, or until cooked through.
Leeks (white parts only, chopped fine) Then add the garlic, oregano and thyme and cook for 1 to 2 minutes more.

Garlic (cloves, minced) Add the beans, water and remaining broth and bring to a low simmer over
Oregano medium heat. Then reduce to medium-low and add the kale and lemon
Thyme (dried) juice. Stir and continue cooking for 3 to 4 minutes, until the kale is wilted.

White Navy Beans (drained and Season with salt and pepper. Ladle into bowls and top with parsley. Serve
rinsed) and enjoy!
Water
Kale Leaves (stem removed,
chopped)
Lemon (juiced) Refrigerate in an airtight container for up to four days or freeze for a later date.
Sea Salt & Black Pepper (to taste)
Parsley (chopped) One serving size is equal to about 2 cups.

Top with chili flakes and/or shredded parmesan.

66
 45 MINUTES

Coconut Oil In a large pot, add 2 tbsp oil to the pot. Add onion, bell pepper, pumpkin and
Yellow Onion (large) carrot; cook 5 minutes, until veggies start to soften. Add mushrooms, cook 6
Red Bell Pepper (chopped) to 7 more minutes, stirring occasionally, until mushrooms are golden.

Yellow Bell Pepper (chopped) Stir in ginger, curry powder, garlic, lemongrass paste, and remaining 1 tsp.
Carrot (chopped ) salt; cook 2 minutes, until aromatic.
Shiitake Mushrooms Add broth and coconut milk, stirring to break up any browned bits at the
Pumpkin (chopped) bottom of the pot. Stir in bok choy and tofu, and gently simmer soup for 15
Ginger (grated ) minutes, uncovered. (If soup starts to boil, reduce heat to maintain a light
Lemongrass Paste simmer.)

Curry Powder Stir in fresh basil, and adjust seasonings as needed. Divide evenly into
Garlic (miced ) bowls, and add garnishes of choice.
Vegetable Broth
Canned Coconut Milk
Pak Choi (stemmed and roughly
chopped) Cauliflower Rice
Basil Leaves ( plus more for
garnish)
Lime (to for serving )

67
 40 MINUTES

Extra Virgin Olive Oil Heat the oven to 180°C, on a baking tray place the courgette and pumpkin
Ginger (fresh, minced or grated) cubes, coat with 2 tbsp of olive oil, salt and pepper. Bake for 30 minutes.
Turmeric Heat a large pot over medium heat. Add the remaining olive oil, garlic, onion
Cumin and celery to the pot and cook until they start to softens (about 5 to 7
Ground Coriander minutes). Stir in the ginger, cumin, coriander, turmeric, salt and red pepper
Sea Salt flakes and cook for another minute until very fragrant. Stir in the lentils.

Red Pepper Flakes Add the vegetable broth and coconut milk to the pot and stir to combine.
Dry Red Lentils (rinsed) Bring the lentils to a gentle boil then reduce heat to medium to low. Let it
Vegetable Broth simmer for 25 to 30 minutes or until the lentils are tender. Add a little water
if it starts to dry out.
Canned Coconut Milk (400g )
Coriander Leaves Remove from the heat and stir in the vegetables from the oven and baby
Lime (1 juiced, 1 to serve) spinach. Sprinkle with coriander leaves and lime juice and season with
additional salt if needed. Serve and enjoy!
Butternut Squash (chopped into cubes )
Celery (chopped finely )
Garlic (chopped)
Yellow Onion (chopped)
Refrigerate in an airtight container for up to four days or freeze for a later date.
Courgette (large chopped into medium
cubes )
Add chili powder, cayenne or a drizzle of honey.
Baby Spinach

Serve with cauliflower rice or sautéed greens.

If the lentils are too thick, add additional vegetable broth until desired
consistency is reached.

68
 8 HOURS

Yellow Onion (medium, diced) In your slow cooker, add the onion, garlic, carrots, celery, thyme and dried
Garlic (cloves, minced) split peas. Pour the broth over all ingredients and cook on low for 8 hours.
Carrot (medium, diced) Stir every few hours to prevent the split peas from sticking to the bottom.

Celery (diced) In the last 30 minutes of cooking, add chopped kale. Once the kale is wilted,
Dried Thyme season to taste with salt and pepper. Enjoy!
Yellow Split Peas (dry/uncooked)
Vegetable Broth
Kale Leaves (chopped)
Sea Salt & Black Pepper (to taste) Store in the fridge up to 4 days or freeze.

One serving is roughly 1 1/2 to 2 cups.

69
 1 HOUR

Extra Virgin Olive Oil Preheat the oven to 180°C. Line two large, rimmed baking sheets with
Tomato (diced ) parchment paper for easy clean-up, if desired.
Aubergine (cut in 1 inch cubes) Blitz the tomatoes in a food processor until they are broken into a frothy
White Onion pulp. Set aside.
Red Bell Pepper (cut in 1 inch cubes) On one baking sheet, toss the diced aubergine with 2 tablespoons of the
Courgette (cut in 1 inch cubes) olive oil until lightly coated. Arrange in a single layer across the pan, sprinkle
Garlic (minced ) with ¼ teaspoon of the salt, and set aside.
Parsley (chopped ) On the other baking sheet, toss the bell pepper, courgette and squash with 1
Basil Leaves tablespoon of olive oil and ¼ teaspoon salt. Arrange the vegetables in a
Raw Honey single layer. Place the aubergine pan on the middle rack and the other
vegetables on the top rack. Set the timer for 30 minutes.
Sea Salt & Black Pepper (to tatse )
Pumpkin Meanwhile in a large pan heat the remaining olive oil and cook the onion and
Oregano garlic for 8-10 minutes until starting to caramelise. Stir in the tomatoes and
bring to a gentle simmer.
Remove the vegetables from the oven, and carefully stir into the tomato
sauce. Allow to simmer for a further 5 minutes.
Remove the pot from the heat. Stir in 1 teaspoon olive oil, the fresh basil,
parsley and oregano and red pepper flakes. Season to taste with additional
salt and honey.
Serve in bowls, perhaps with a little drizzle of olive oil, additional chopped
basil, or black pepper on top (all optional).

70
 50 MINUTES

Avocado Oil Preheat the oven to 220ºC and line a baking sheet with parchment paper.
Garlic (cloves, minced) In a large bowl add the avocado oil, minced garlic, squash, cabbage, red
Delicata Squash (medium, seeds onion, salt and pepper and toss to combine. Add to the baking sheet and
removed and sliced into rings) roast for 20 to 25 minutes.
Purple Cabbage (cut into 1" pieces)
Remove the baking sheet and add the halloumi. Place back in the oven for
Red Onion (roughly chopped into large an additional 15 minutes.
wedges)
Remove the baking sheet and sprinkle the sumac on top of everything.
Sea Salt & Black Pepper (to taste)
Drizzle the lemon juice on top. Divide between plates and top with mint
Halloumi (cut into large pieces)
leaves. Enjoy!
Ground Sumac
Lemon Juice
Mint Leaves (chopped)

Refrigerate in an airtight container for up to three days.

Omit the halloumi.

Use parsley or basil.

Use another spice blend such as za'atar.

71
 1 HOUR

Fish Mix Cook the chopped celeriac in a pan of lightly salted water until tender. Then
Parsley drain and mash together with almond milk and 2 tbsp butter and season to
Carrot (peeled & chopped) taste.

Celery (roughly chopped) Put the fish into a pan with the coconut milk and bay leaves and poach until
Leeks (roughly chopped) cooked through. Remove the fish and discard the bay leaf, but leave the milk
in the pan.
Plain Coconut Milk
Baby Spinach Cut up the cauliflower head, add to the reserved milk and cook until soft.
Celeriac (diced) Once soft use a stick blender to blend the the cauliflower into the coconut
milk. Season to taste.
Cauliflower
Frozen Peas Whilst the celeriac is cooking, melt the butter in a saucepan and sauté the
celery, leek and carrots for 5 - 7 minutes until starting to soften. Then add the
Unsweetened Almond Milk
fish, cauliflower and coconut sauce along with the peas and parsley and
Butter
cook for a further few minutes.
Bay Leaf
Spoon the fish pie mix into an ovenproof dish and spoon over the mashed
celeriac. Use the left overs to make a second dish to freeze.
Cook in the oven at 180°C for 20mins until the top starts to turn brown and
crispy.

72
 40 MINUTES

Coconut Oil In a large soup pot, melt the coconut oil over medium-low heat. Add the
Fennel (sliced) sliced fennel, celery root, and swede. Cover and let cook for about 15
Celeriac (peeled and cubed) minutes, or until tender.

Swede (peeled and cubed)
Vegetable Broth (or chicken
broth)
Salmon Fillet
Canned Coconut Milk
Sea Salt (or more to taste)
Parsley (chopped, optional
garnish)
Add the chicken broth to small saucepan and place the salmon skin-side
down into the broth. Bring to a simmer and poach the salmon for 5-10
minutes. Remove the salmon and set aside.
Add the chicken broth to the pot with the softened veggies and bring to a
simmer. Let cook for 10 minutes, then use an immersion blender to blend
about half the soup so the texture is still chunky.
Remove the skin from the salmon, and flake the fish into chunks. Add to the
soup pot along with the coconut milk. Season to taste with sea salt.

To serve, divide between bowls and garnish with chopped parsley if

desired. Enjoy!

Store covered in the fridge up to three days, or freeze it.

Skip the salmon and use cooked white beans instead. Use vegetable broth
instead of chicken broth.

73

Coconut Oil
Yellow Onion (chopped)
Garlic (clove, minced)
Ginger (fresh, minced or grated)
Turmeric
Sea Salt
Cinnamon
Canned Coconut Milk (400g, full fat)
Water
Carrot (peeled, sliced)
Courgette (sliced)
Shrimp (peeled, deveined)
Lime (juiced, optional)
30 MINUTES
In a large pot, heat the oil over medium-high heat. Add the onion, garlic and
ginger and cook for about 5 minutes until the onion has softened. Add the
turmeric, salt and cinnamon and stir to combine.
Stir in the coconut milk and water and bring to a gentle boil then add the
carrots. Stir often and let the carrots cook for 5 to 7 minutes until just tender.
Add the courgette and the shrimp. Continue to stir often and cook for
another 3 to 5 minutes or until the shrimp are cooked through and courgette
is just tender. Stir in the lime juice, if using. Divide between plates & enjoy!
Refrigerate in an airtight container for up to three days or freeze leftovers for a
later date.
Serve with coriander or extra lime wedges.
Add spinach or kale leaves.
Serve alongside cauliflower rice.
74
 1 HOUR

Chicken Thighs (large)
Celery (diced)
Garlic (chopped)
Yellow Onion (chopped)
Carrot (medium, chopped)
Chicken Broth (water or mixture)
Courgette (chopped into cubes )
Green Cabbage (Shredded)
Lemon (juiced)
Rosemary (fresh)
Ginger (fresh, grated)
Coconut Oil
Prepare the soup in a large heavy-duty soup pot. Add the oil and fry the
onion, garlic, celery and ginger until it softens.
Add the chicken and carrot to the pan and pour over the chicken broth to
cover. Bring to the boil, then reduce heat and simmer for 30mins.
Remove the chicken from the pan and add the courgette. Simmer for
10mins. Meanwhile, shred the chicken into large pieces and return to the
pan.
Stir in the cabbage and cook for a further 10mins on a low heat.
Add rosemary, lemon juice and season to taste.

Can serve with cauliflower rice

Refrigerate in an air-tight container up to 3-4 days or freeze up to 6 months.

75
 1 HOUR

Chicken Thighs (large roasted and If your chicken needs to be cooked, bake in the oven at 190°C for 35-
shredded or 500g left over cooked 45mins. Once cooked shred and set aside
roasted chicken)
Heat 1 tbsp of ghee in a pot add the celery and carrot and cook until starting
Celery (chopped small ) to soften. Add the bay leaf and chicken broth and cook until liquid has
Carrot (chopped into rounds ) reduced and carrots are al dente.
Bay Leaf
While the liquid is reducing make the mash. Remove the tough parts of the
Chicken Bone Broth stalk of the cauliflower then roughly chop into 5cm chunks. Cover with
Tarragon (or 1 tbsp dried ) water and cook until the cauliflower softens.
Parsley (chopped )
Remove the pan from the heat and mash or blend the cauliflower until
Cauliflower (large) smooth and creamy. Season well with salt, pepper, turmeric and 2 tbsp of
Ghee ghee If it’s too sloppy or wet, reheat in a pan, over low heat, to allow some
Turmeric moisture to evaporate.
Frozen Peas Once the liquid in the chicken mixture has reduced and the carrots are al
dente add in the peas and roasted shredded chicken thighs or leftover roast
chicken. Remove the bay leaf and add the herbs. Season with sea salt and
black pepper. Transfer to ovenproof pie dish. If you are freezing a portion
then transfer to two separate dishes!

Fill your dish two-thirds full with the chicken mixture and top with the
Cauliflower Mash, using a fork to crisscross over the top. Bake at fan 200°C
for 20 to 30 minutes until golden.

The dish freezes well and can be cooked straight from frozen at 180°C for 1hr.
Check the centre is piping hot before serving.

76
 40 MINUTES

Coconut Oil Heat ghee oil in a large saucepan over medium-high heat. Add the onion
Yellow Onion (large, chopped) and chilli and cook for 2 minutes, stirring a few times.
Red Hot Chili Pepper (deseeded and Add the chicken and stir for a minute. Then add the ginger and garlic and
finely diced) stir through again.
Chicken Breast (diced )
Add the spices and salt, and stir for 20-30 seconds to release the aromas.
Ginger (grated )
Add the lime juice, honey, tomatoes, water and coconut milk and stir
Garlic (cloves, grated )
through.
Tumeric (powder)
Bring to a boil, then turn down to medium and cook for 15 minutes, covered
Garam Masala
with a lid.
Coriander Seed (powder)
Cumin (powder) After 15 minutes, add the cranberries and cook uncovered for a further 2-3
minutes. Finally, add the spinach and stir through for 20-30 seconds, until
Sea Salt
it’s wilted. Serve and garnish with coriander. Enjoy!
Lime (juiced)
Honey
Tomatoes (finely diced)
Water
Cauliflower Rice
Plain Coconut Milk
Baby Spinach
Dried Unsweetened Cranberries
Coriander (to garnish )

77
 50 MINUTES

Chicken Leg, Bone In (with skin)
Avocado Oil (divided)
Sea Salt (divided)
Oregano (fresh, chopped fine)
Thyme (fresh, chopped fine)
Lemon (sliced thin)
Preheat the oven to 425ºF (215ºC).
In a baking dish, add the chicken and season with half of the oil and half the
salt. Add the oregano and thyme to the chicken and rub with your hands.
Add the lemon slices, fennel, and garlic to the baking dish and arrange
around the chicken. Drizzle with the remaining oil and salt. Place in the oven
and bake for 30 minutes.

Fennel (sliced thin) Remove the dish from the oven and baste the chicken with leftover juices.
Garlic (cloves, skin on) Place back in the oven for another 15 minutes or until cooked through.

Remove the dish from oven and divide onto plates. Enjoy!

Store in an airtight container in the fridge for up to 3 days.

Use chicken breast or chicken thigh instead. Adjust cook time accordingly.

78
 2 HOURS

Extra Virgin Olive Oil Heat some oil in a large heavy-duty pot on the stove. Add the salt and
Stewing Beef (sliced into bite- pepper and beef and cook on a high heat for 5 minutes, until the beef starts
size pieces) to change colour.
Red Wine Vinegar Add the red wine vinegar, followed by the cabbage, thyme, rosemary, sage
Carrot (chopped ) and carrots. Stir and cover with the bone broth and water.
Celery (cubed) Let the stew boil and then simmer for 1.5 - 2 hours, until the meat is soft.
Beef Broth Serve with chopped parsley on top.
Dried Thyme
Sea Salt
Purple Cabbage (small, core removed &
chopped roughly ) Store in the fridge up to 3 days or freeze.
Black Pepper
Water Serve it with cauliflower mash, celeriac mash or mashed butternut squash.
Dried Rosemary
Ground Sage Stir in chopped kale or baby spinach just before serving.

Parsley (chopped, to serve )

79
 Beef Ragù
1 HOUR 40 MINUTES

Butter Heat 2 tablespoons of butter/ghee and fry the onions on a low heat until
Yellow Onion (chopped ) softened, not browned, then add the garlic, bay and nutmeg. Add the extra
Garlic (minced ) tablespoon of butter or ghee if needed.

Chopped Tomatoes Increase the heat and add the minced meat to the pan and brown, using a
Bay Leaf wooden spatula to break it up as you go. Once browned add the carrots and
the bell pepper, stir.
Beef Broth
Red Bell Pepper Add the tomatoes and broth/water.
Carrot (large, chopped into small cubes Bring to the boil, cover with a lid and then reduce to a gentle simmer for 1½
) hours until rich and thickened, stirring occasionally.
Nutmeg Ten minutes before the end of cooking season with sea salt and a good
Courgette (large) grind of pepper.
Parsley (chopped ) Meanwhile, use a spiralizer/julienne peeler on the courgette. Or use a
Extra Lean Ground Beef vegetable peeler and then a knife to slice the courgette strips into spaghetti
Sea Salt & Black Pepper (pinch of each) type strands.
Parmigiano Reggiano (grated ) Stir the parsley through the ragu, check the seasoning and serve on top of a
pile of courgette noodles with fresh parmesan and a drizzle of extra virgin
olive oil to serve.

80

Extra Lean Ground Beef
Coconut Oil
White Onion (large, chopped)
Carrot (finely diced)
Celery (finely diced)
Courgette (finely diced)
Thyme (save some to garnish)
Dried Rosemary
Bay Leaf
Garlic (finely chopped)
Parsley (roughly chopped)
Beef Broth
Sea Salt & Black Pepper (to taste)
Cauliflower (remove outer green
leaves)
Chives (chopped)
1 HOUR
Brown the mince in half a tablespoon of coconut oil and set aside.
In the same pan, add the remaining half a tablespoon and sauté the onions,
celery, courgette, carrots, bay leaves, rosemary and thyme for 5 minutes.
Add the garlic and gently fry for a further minute.
Return the mince to the pan and stir in the beef stock. Simmer with the lid on
for at least 30 minutes – we like to slow cook for up to an hour adding more
stock or water if it starts to get dry.
Stir through the fresh parsley and taste for seasoning.
Meanwhile preheat the oven to 200°C and roughly chop the cauliflower into
equal sized pieces.
In saucepan steam the cauliflower and whole garlic cloves with the lid on,
for 5 minutes or until the cauliflower is tender. Use a knife to check.
Remove the pan from the heat, drain any excess liquid and add the
remaining coconut oil. Mash until creamy and smooth. If it’s too sloppy or wet
allow the mash to evaporate on low heat. Season to taste and add the
chives.
Take a large oven dish or individual dishes and fill to two thirds of the beef
mixture, then top with the cauliflower mash. Use a fork to criss cross over the
top. Bake for 25 – 30 minutes until golden. Finish with a sprinkle of chives or
some fresh thyme leaves.
81
 Lamb Fricassée with Cos Lettuce
2 HOURS

Lamb Fillet (Shoulder or Neck)
Extra Virgin Olive Oil
Chicken Bone Broth
Fresh Dill (or flat leaf parsley or
mint)
Slivered Almonds (toasted)
Lemon (large, juiced )
Yellow Onion (chopped)
Egg
Cos Lettuce, Large (cut into
ribbons)
Trim the fat from the lamb and cut it into bite-sized chunks. In a large
saucepan, sauté the meat gently in the 3 tbsp of olive oil with the onion for
about 10 minutes. Once browned, add salt, pepper and the stock. Cover and
simmer gently for about 1.5 hrs, or until the meat is tender. Add a little water
if it becomes too dry.
Add to the stew the peas, lettuce and 3/4 dill (or other herbs) at the very end,
cooking them only very briefly (1-2 minutes), so that they remain slightly crisp
and green.
Just before you eat make the egg and lemon sauce by whisking the two
together. Remove the stew from the heat and stir this into the stew beating
vigorously. This will thicken the sauce.

Frozen Peas (3 large handfulls) Add the remaining herbs and scatter the flaked almonds on top.

Cauliflower rice or celeriac mash.

Store in an airtight container in the fridge for up to 3 days; or separate into

portions and freeze for a later late. Defrost and heat thoroughly before serving.

82
 2 HOURS

Water (or stock ) In a large heavy-duty pot, add the coconut oil and the leeks, courgette and
Lamb Steak (chopped into celery and cook until it softens on a low heat, about 5 to 7 minutes. Season
chuncks) with salt and pepper.
White Navy Beans (cooked) Add the lamb, turmeric and herbs, stir and cook of 5 minutes. Add the
Celery (medium, diced) carrots, butternut squash, tomatoes and beans. Stir and then add the apple
Butternut Squash (medium, diced) cider vinegar.
Turmeric Pour in the water or stock, bring to the boil and then reduce heat and gently
Apple Cider Vinegar simmer for 1.5 hours. When it's ready the lamb should be tender and soft, let
Tomato (finely chopped) it rest for a few minutes, serve and enjoy.
Sea Salt
Carrot (chopped )
Coconut Oil
Thyme Celeriac mash or cauliflower rice.
Rosemary
Add watercress, kale or spinach before serving.
Black Pepper
Leeks (chopped )
Store in an airtight container in the fridge up to 3 days. Freeze for up to 2
Courgette (chopped)
months.

83