BREAKFAST

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Crustless Quiche

  

INGREDIENTS
8 eggs, beaten
1 package frozen chopped spinach, thawed and drained
1½ cups shredded raw cheese
1 onion, chopped
1 tablespoon coconut oil + extra for greasing
¼ teaspoon sea salt
⅛ teaspoon black pepper

INSTRUCTIONS

1. Preheat oven to 350 degrees F and grease a 9-inch pie pan with coconut oil.
2. Heat coconut oil and onions over medium heat in saucepan until onions are soft. Stir in spinach and cook until excess moisture has evaporated.
3. In a bowl, combine eggs, cheese, salt and pepper. Stir.
4. Add spinach mixture and blend together.
5. Scoop into pan and bake for 30 minutes.

Prep Time: 10 min
Cook Time: 30 min

NOTE

• You can vary the cheese, opting for feta, American, cottage cheese, etc.
• Customize the recipe with your favorite add-ons, whether that means mushrooms, bacon or another quiche variation.

Eggs Benedict with Asparagus

  

INGREDIENTS
1 bunch asparagus (16 pieces)
1–2 teaspoons coconut or avocado oil
¼ tomato, sliced
½ avocado, sliced
2 eggs, poached
hollandaise sauce

​Prep/cook Time: 20 min

 INSTRUCTIONS

1. In a medium-size frying pan over medium heat, add coconut or avocado oil.
2. Add the asparagus to the frying pan and pan fry until for tender, about 8–10 minutes.
3. In a small pot, bring 2–3 cups of water to a boil.
4. Once boiling, gently lower the eggs into the water and allow to boil for 3 minutes. Remove the eggs once finished and set them aside for assembly.
5. Divide the asparagus on two separate plates and add sliced tomato and avocado on top.
6. Add the eggs and drizzle on the hollandaise.
7. Top with chives.

Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

   

INGREDIENTS
1–1¼ cups full-fat coconut milk
½ frozen avocado
1 tablespoon nut butter of choice
1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes
2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth
1 tablespoon coconut oil
Ice (optional*)
For topping: cacao nibs and cinnamon
¼ cup water, if needed

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​​Prep/cook Time: 8 min

INSTRUCTIONS

1. Add contents into a high-powered blender, blending until well-combined.
2. Top with cacao nibs and cinnamon.

LUNCH

Watermelon Feta Salad 

​INGREDIENTS
​SALAD:
3 cups arugula
3 lacinato kale leaves, stems removed, chopped/massaged
2 cups watermelon, cubed and seeds removed
½ cup cucumber, halved and sliced
1 cup mini kumato tomatoes, halved
½ cup goat feta
¼ cup pistachios, crushed
3 sprigs mint, stems removed and chopped
1 green onion, finely chopped

DRESSING:
3 tablespoons coconut vinegar
juice of 1 lime
1 tablespoon maple sugar
½ cup olive oil
⅛ teaspoon sea salt
⅛ teaspoon pepper

   ​INSTRUCTIONS

1. Mix together the dressing ingredients and set aside.
2. On 3–4 plates, add the arugula and kale.
3. Add the watermelon, cucumber, tomatoes, goat feta and pistachios.
4. Top with mint and green onion.
5. Drizzle on dressing and serve.

NOTE: 
Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish.

Prep/cook Time: 10min

Vegetarian Ceviche 

   

INGREDIENTS
3 cups of mushrooms of choice, chopped
3 Roma tomatoes, chopped
1 green bell pepper, chopped
1 jalapeño, stem removed and chopped
1 avocado, pitted and diced
1 red onion, chopped (optional*)
juice of 4–5 limes
½ cup cilantro, chopped

Prep/cook Time: 30min

INSTRUCTIONS

1. In a large mixing bowl, add all of the ingredients, and mix until well-combined.
2. Cover and refrigerate for 30 minutes, allowing ingredients to marry.
3. Serve with your favorite grain-free tortilla chips (Siete).

​
NOTE:
The onion is optional. Feel free to skip.
For additional citrus flavor, add lemon juice.

Kale, quinoa and roasted pumpkin pilaf

   

INGREDIENTS
​800g pumpkin, peeled, seeded, cut into 1.5cm cubes
Spray olive oil
1 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1 tsp finely grated ginger
1 tsp ground coriander
1/2 tsp ground turmeric
190g (1 cup) quinoa, rinsed, drained
100g Chopped Kale
40g (1/4 cup) pepitas
Salt, to season


Prep/cook Time: 40min

INSTRUCTIONS

1. Preheat oven to 200°C or 180°C fan forced. Line a large baking tray with baking paper. Place the pumpkin on prepared tray, spray with olive oil. Roast for 30 - 40 minutes or until golden and tender.
2. Meanwhile, heat the oil in a large saucepan over a medium heat. Cook onion, stirring occasionally for 5 minutes or until softened. Add the garlic, ginger, coriander and turmeric, cook stirring for 1 minute​
3. Add quinoa and 500ml (2 cups) water, bring to the boil. Reduce heat to low, cover and simmer for 12-15 minutes, or until water has evaporated and quinoa is al dente. Stir through kale until just wilted, then gently stir through the roasted pumpkin, pepitas and season with salt and freshly ground black pepper.

​DINNER

Guilt Free Eggplant Parmesan Recipe

  

INGREDIENTS
​1 eggplant
4 tablespoons Paleo flour (King Arthur and Bob’s Red Mill)
1 tablespoon coconut oil
½ cup grated or shredded Pecorino Romano
13 ounces organic marinara sauce
sea salt, to taste and to sprinkle on top
½ cup fresh basil leaves

​Prep/cook Time: 20 min

​INSTRUCTIONS

1. Cut across the eggplant for one-inch thick pieces, after cutting off the ends.
2. Put the Paleo flour in a bowl and coat both sides of each eggplant slice.
3. Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant.
4. Heat up the marinara sauce in a pan at low to medium heat.
5. Move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top.

Pesto Chicken Recipe

  

INGREDIENTS
4 boneless, skinless chicken breasts
1 tablespoon grass-fed butter or coconut oil
2 cups dry white wine
1 Basil Pesto Recipe

​Prep/cook Time: 40 min
​
NOTE
The possibilities with this chicken are endless. You could add a little mozzarella cheese on top, garnish with fresh basil and serve with your favorite bean pasta. You could slice the chicken and add to a salad or serve with your favorite veggies. 

INSTRUCTIONS

1. Heat the oven to 325 F. Uncork a bottle of dry white wine.
2. Heat the butter or oil in a 10-inch, nonreactive, all-metal skillet over medium-high heat. Add the chicken breasts and sear for 3–4 minutes on each side.
3. Remove the skillet from heat and top each chicken breast with the pesto. Pour the white wine in the bottom of the skillet. Cover with foil and bake in the oven for about 30 minutes, or until the internal temperature of the chicken is 165 F.
4. Allow the chicken to rest for 5 minutes before serving.

Cauliflower Rice with Cilantro and Lime

   

INGREDIENTS
2 tablespoons ghee
4 cups grated cauliflower
3 garlic cloves, minced
Juice of one lime
½ cup chopped cilantro
Sea salt and pepper, to taste

Prep/cook Time: 20min

INSTRUCTIONS

1. In a large pan, melt ghee over medium high heat.
2. Add in cauliflower and minced garlic, stirring occasionally.
3. Cook cauliflower for 5–10 minutes, then remove from heat.
4. In a large mixing bowl, add in cauliflower mixture.
5. Pour in lime juice and mix well.
6. Stir in chopped cilantro.
7. Add sea salt and pepper to taste. Serve immediately.

Sweet Potatoes with Chicken & Jalapeno Slaw

 

INGREDIENTS
4 small (about 200g each) sweet potatoes
400g can black beans, rinsed, drained
150g chopped skinless cooked chicken
1 vine-ripened tomato, deseeded, diced
3 green shallots, thinly sliced
1 long fresh green chilli, deseeded, finely chopped
250g (1 cup) Bulla Cottage Cheese
2 tbsp chopped fresh coriander, plus extra leaves, to serve
180g (2 cups) shredded red cabbage
2 tbsp drained, chopped pickled jalapeños
2 tsp fresh lime juice, plus lime wedges, to serve
1 tsp olive oil, plus extra, to serve

INSTRUCTIONS

1. Preheat oven to 350/400 F. Line a large baking tray with baking paper. Prick the sweet potatoes all over with a fork and place on the prepared tray.
2. Bake the sweet potatoes, turning halfway through cooking, for 50-55 minutes or until tender when pierced with a skewer. Set aside to cool slightly.
3. Meanwhile, combine the black beans, chicken, tomato, shallot, chilli, cottage cheese and half the coriander in a large bowl. Season.
4. Place the cabbage, jalapeño, remaining coriander, lime juice and olive oil in a bowl and toss to combine.
5. Make a long cut along the top of each potato. Gently separate the sides and use a fork to lightly mash the flesh. Divide the black bean filling among the sweet potatoes. Return to the oven and bake for 10 minutes or until heated through. Top with the jalapeño slaw and extra coriander. Drizzle with extra olive oil. Serve with lime.

SNACK

Buffalo Cauliflower

   

INGREDIENTS
4 tablespoons butter
½ cup hot sauce (choose a low-sodium hot sauce like Tabasco; Frank’s is too high in sodium)
1 tablespoon apple cider vinegar
1 tablespoon coconut aminos
1 teaspoon garlic powder
1 cauliflower head, medium-size

Prep/cook Time: 50min

NOTE
Serve with the remainder of the Buffalo dipping sauce, along with an optional vegan blue cheese dip

  INSTRUCTIONS

1. Preheat oven to 450 degrees F and prepare a 9 x 13 baking sheet with parchment paper.
2. Place butter, hot sauce, apple cider vinegar, coconut aminos and garlic powder into a small saucepan over medium heat.
3. Once the butter is melted, then whisk up the mixture to fully combine.
4. Take a medium head of cauliflower and remove the stem. Chop these florets into smaller, bite-size pieces and put into a large mixing bowl.
5. Pour two-thirds of the sauce over the cauliflower and mix with a wooden spoon or hands. (The rest of the sauce will be used for dipping later.)
6. Pour the cauliflower out on your parchment paper-lined pan and spread the pieces evenly.
7. Bake for 40 minutes and remove from oven.

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DESSERT

Apple Cinnamon Muffins

   

INGREDIENTS
3 cups Paleo flour (or buy a version in-store or online)
1 teaspoon baking soda
1 teaspoon sea salt
3 apples, peeled, cored and finely chopped
½ cup coconut oil
1 cup coconut sugar
3 eggs, beaten
2 teaspoons cinnamon

Prep/cook Time: 35min

INSTRUCTIONS

1. Preheat oven to 300 degrees F and fill cupcake pan with liners.
2. Mix flour, baking soda, salt and apples in a bowl.
3. In a separate bowl, mix coconut oil, coconut sugar, eggs and cinnamon with a beater. (Or use a stand-up mixer.)
4. Combine both bowls and mix until just combined.
5. Fill cupcake liners 3/4 full and bake for 25 minutes.

Blueberry Cobbler

INGREDIENTS
3 cups blueberries
2 cups almond flour
¼ cup coconut flour
½ teaspoon baking soda
¼ teaspoon sea salt
½ cup honey
¼ cup butter, soft
Drop of almond extract
3 tablespoons flax-meal whisked with 9 tbsp warm water, allowed to plump up for 5 minutes
1 tablespoon apple cider vinegar (to be added last)

Prep/cook Time: 60min

INSTRUCTIONS

1. Preheat oven to 350 degrees F.
2. Grease an 8×8 glass dish with coconut oil.
3. Pour the Blueberries in pan, reserving a few berries for the top if you wish.
4. Whisk the almond flour, coconut flour, salt and baking soda in a bowl.
5. Separately, whisk together butter, honey, and extract.
6. Mix wet and dry ingredients together, stirring in the flax. Once well combined, quickly stir in cider vinegar.
7. Pour batter onto berries, spreading up to the edges.
8. Bake for 40-50 minutes.

DRINKS

Anti-Inflammatory Juice

  

INGREDIENTS
4 celery stalks
½ cucumber
1 cup pineapple
½ green apple
1 cup spinach
1 lemon
1 knob ginger

Prep/cook Time: 8min

INSTRUCTIONS

1. Add all ingredients to vegetable juicer OR blender. 
2. Gently stir juice and consume immediately.

NOTE
A quick way to get a green drink everyday is pre-cut and store ingredients into sandwich zip lock bags and store in the freezer. Each day you can grab a bag out of the freezer, pour contents in your blender and add a little water. 

Bounce Back ​Detox Drink

 

INGREDIENTS
16 ounces of warm or hot water
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
½ teaspoon ground ginger
¼ teaspoon cinnamon
1 dash cayenne pepper
1 teaspoon raw, local honey (optional)

INSTRUCTIONS

1. Warm the water.
2. Mix all ingredients together.
3. Best served warm but drink at desired temperature.

Homemade Strawberry Lemonade (Naturally Sweetened)

   

INGREDIENTS
3 cups of spring or filtered water
½ cup organic lemon juice
2 cups organic strawberries, fresh or frozen
Stevia, to taste

INSTRUCTIONS

1. Combine all ingredients in a blender until smooth.

Prep/cook Time: 5min