Paleo Cookbook Paleo Eating For Modern People

2
Paleo Cookbook

3

WebslLe: www.paleocookbook.com

SLCCnu Lul1lCn

nlkkl ?oung 2010

AuLhor: nlkkl ?oung
Cover ueslgn/hoLographs: nlkkl ?oung
8eclpes: nlkkl ?oung

lS8n e-book 978-0-9807342-1-6

All rlghLs reserved. no parL of Lhls publlcaLlon may be reproduced, sLored ln a
reLrleval sysLem or LransmlLLed ln any form or by any means, elecLronlc,
mechanlcal, phoLocopylng, recordlng or oLherwlse wlLhouL Lhe prlor wrlLLen
permlsslon of Lhe auLhor.

lMC81An1: 1hose who mlghL be aL rlsk from Lhe effecLs of salmonella food
polsonlng (Lhe elderly, pregnanL women, young chlldren and Lhose sufferlng from
lmmune deflclency dlseases) should consulL Lhelr healLhcare professlonal
abouL eaLlng raw eggs.

1

2

Standard Measurements

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3

4
Tomato Salsa
!"#$"% '()
1 cup LomaLo, flnely dlced
x cup red onlon, flnely chopped
2 garllc cloves, flnely chopped
1x Lbs ground paprlka, mlld or hoL
x Lsp Mexlcan chllll powder
1 Lsp oregano *# Larragon,
flnely chopped
1 Lbs lemon [ulce
1 Lsp vlnegar +*,-.*/01)

!"#$%&'$()"#
lace all lngredlenLs ln a bowl and mlx well. Serve.

Green Pea Dip
!"#$"% '()
1x cups fresh *# Lhawed frozen
peas
1 Lbs ollve oll
1 small onlon, flnely chopped
1 large garllc clove, flnely chopped
x Lsp ground Lurmerlc
Z cup vegeLable sLock
1 Lbs chopped shalloLs
lnch pepper

!"#$%&'$()"#
ln a saucepan on medlum heaL, heaL oll, add onlon and garllc and fry for 3
mlnuLes or unLll onlon sLarLs Lo sofLen. Add Lurmerlc and shalloLs and sLlr
for a furLher mlnuLe.
1hen add vegeLable sLock, peas and pepper. Cover saucepan and slmmer
for 4-3 mlnuLes or unLll peas are Lender and sLlll green.
8emove pan from heaL. Leave Lo cool for 10 mlnuLes.
lace pea mlxLure ln a food processor and blend on hlgh speed unLll Lhe
mlxLure ls smooLh. Serve.

5
Cashew Nut Hummus
!"#$"% '()
cup cashews, roasLed, unsalLed
1 Lbs ollve oll
3 garllc cloves
3 Lbs lemon [ulce
lnch salL and pepper

!"#$%&'$()"#
8lend all lngredlenLs ln an elecLrlc blender unLll mlxLure ls smooLh.
8lend for a shorLer perlod of Llme for a crunchy LexLure. Serve.

Roast Pumpkin Hummus
!"#$"% '()
1 cup pumpkln, peeled and dlced
1 Lbs ollve oll
x cup cashews, roasLed, unsalLed
1 garllc clove, crushed
1 Lbs lemon [ulce
1 Lbs ollve oll
1 Lsp cumln, ground
lnch nuLmeg
SalL and epper

!"#$%&'$()"#
re-heaL a fan-forced oven Lo 200! Celslus/400! lahrenhelL.
lace dlced pumpkln and 1 Lbs ollve oll ln an ovenproof dlsh. 8ake
pumpkln ln oven for 30-40 mlnuLes or unLll pumpkln ls cooked. 8emove
from oven and cool.
lace pumpkln and remalnlng lngredlenLs lnLo a food processor. 8lend on
hlgh speed unLll mlxLure ls sofL and creamy. Serve.

6
Baba Ghanoush
!"#$"% '()
1 large eggplanL
1 clove garllc, crushed
x Lsp salL
x cup Lahlnl (sesame pasLe)
x Lsp cumln
1 Lsp lemon [ulce
1 Lbs flnely chopped parsley

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL.
lace whole eggplanL onLo a baklng Lray and bake for one hour or unLll
skln has wrlnkled and eggplanL feels sofL Lo Louch. 8emove from oven and
cool.
8emove flesh of eggplanL. Mash flesh Lo a pulp addlng garllc, salL, Lahlnl,
cumln, lemon [ulce and parsley. 8lend Lo a smooLh puree. Serve.

Pistachio Salsa
!"#$"% '()
Z cup LoasLed plsLachlos
1 cup LomaLoes, flnely dlced
Z cup fresh parsley, roughly
chopped
2 mlnL leaves, flnely chopped
1 Lbs lemon [ulce
lnch ground paprlka

!"#$%&'$()"#
lace all lngredlenLs ln a bowl and mlx LogeLher well. Serve.

7
Almond and Parsley Paste
!"#$"% '()
1 bunch conLlnenLal parsley
x cup sllced almonds
3 garllc cloves, roughly chopped
2 Lbs lemon [ulce
3 Lbs mayonnalse
4 Lbs ollve oll

!"#$%&'$()"#
lace all lngredlenLs lnLo a food processor and blend Lo form a smooLh
pasLe.
Add addlLlonal lemon [ulce and ollve oll lf pasLe ls Loo dry. Serve.

Spicy Almonds
!"#$"% *(+
1 cup almonds
1 Lsp ground cumln
1 Lsp ground corlander seeds
1 Lsp sesame seeds
x Lsp salL
1 egg whlLe

!"#$%&'$()"#
lace egg whlLe lnLo a bowl and beaL unLll sllghLly froLhy.
Add almonds, cumln, corlander, sesame seeds and salL and comblne well.
Spread almond mlxLure onLo an oven Lray llned wlLh baklng paper.
lace Lray ln oven and bake for 10 mlnuLes unLll almonds are llghLly
browned and egg has seL.
8emove from oven and cool.
1o serve, break up baked mlxLure Lo separaLe almonds.

8
Celery Sticks with Nut Butter

Celery sLalks
8alslns !" sulLanas #!$%&!'()*
Almond buLLer !" favourlLe
nuL buLLer

!"#$%&'$()"#
eel Lhe celery sLlcks, removlng sLrlngs. Spread nuL buLLer lnLo Lhe mlddle
of Lhe celery sLlck unLll level.
CuL celery sLalks lnLo 2-3cm lengLhs and place ralslns on Lop Lo serve.

Sesame Seed Crackers
+,"-,. 012
Z cup almond meal
Z cup sesame seeds
1 Lsp ollve oll
1 egg whlLe
Cood plnch salL and pepper

!"#$%&'$()"#
lace all lngredlenLs ln a bowl and comblne well.
lace almond and sesame mlxLure on a sheeL of baklng paper, place
anoLher sheeL of baklng paper over Lhe Lop of Lhe mlxLure. uslng a rolllng
pln, roll mlxLure ouL Lo a 3-4mm Lhlckness.
Score pasLry wlLh Lhe back of a knlfe lnLo lndlvldual square pleces.
Carefully remove baklng paper from Lhe Lop of pasLry. 1hen, whlle holdlng
Lhe baklng paper on Lhe boLLom of Lhe pasLry mlx, move carefully onLo a
baklng Lray.
8ake pasLry ln Lhe oven for 13-20 mlnuLes or unLll crackers are llghLly
browned.
Leave Lo cool Lhen break crackers lnLo lndlvldual pleces before servlng.

9
Garlic Crackers
!"#$"% '()
1 cup almond meal
1 Lsp ollve oll
1 egg whlLe
Cood plnch salL
lnch ground hoL paprlka (*+,-*./0)

!"#$%&'$()"#
lace mlxLure on a sheeL of baklng paper, place anoLher sheeL of baklng
paper over Lhe Lop of Lhe mlxLure. uslng a rolllng pln roll mlxLure ouL lnLo
a 3-4mm Lhlckness. Score pasLry wlLh Lhe back of a knlfe lnLo lndlvldual
square pleces.
Carefully remove baklng paper from Lhe Lop of pasLry. 1hen holdlng Lhe
baklng paper on Lhe boLLom of Lhe pasLry, move onLo a baklng Lray. 8ake
pasLry ln Lhe oven for 13-20 mlnuLes or unLll crackers are llghLly browned.
Leave Lo cook Lhen break crackers lnLo lndlvldual pleces before servlng.

Tasty Cauliflower Snacks
!"#$"% '()
x medlum-slze caullflower
4-3 Lbs ollve oll
SalL and pepper
Cround cumln
Cround paprlka

!"#$%&'$()"#
8reak or cuL caullflower lnLo dlfferenL slzed floreLs and place ln an
ovenproof pan. Add oll, cumln, paprlka, pepper, and a good plnch of salL.
Mlx LogeLher well.
8ake ln Lhe oven, sLlrrlng every 3-10 mlnuLes, for 20-30 mlnuLes or unLll
caullflower ls cooked and golden brown. 8emove from oven and serve.

10
Poppy Seed Crackers
!"#$"% '()
Z cup almond meal
x cup sesame seeds
1 Lbs poppy seeds
1 Lsp ollve oll
1 egg whlLe
Cood plnch salL and pepper

!"#$%&'$()"#
lace mlxLure on a sheeL of baklng paper, and place anoLher sheeL of
baklng paper over Lhe Lop of Lhe mlxLure. uslng a rolllng pln roll mlxLure
ouL lnLo a 3-4mm Lhlckness.
Score pasLry wlLh Lhe back of a knlfe lnLo lndlvldual square pleces.
Carefully remove baklng paper from Lhe Lop of pasLry. 1hen holdlng Lhe
baklng paper on Lhe boLLom of Lhe pasLry mlx, move onLo a baklng Lray.
8ake ln Lhe oven for 13-20 mlnuLes unLll pasLry ls llghLly browned. Leave
Lo cook Lhen break crackers lnLo lndlvldual pleces before servlng.

Sweet Potato Chips
!"#$"% *('
1 medlum slze sweeL poLaLo, cuL
lengLhways lnLo long Lhln sLrlps
3 Lbs ollve oll
SalL

!"#$%&'$()"#
lace all lngredlenLs lnLo an oven safe pan, mlx lngredlenLs Lo comblne
well.
8ake ln Lhe oven, sLlrrlng every 3-10 mlnuLes, for 33-43 mlnuLes or unLll
sweeL poLaLo ls brown and cooked.
Leave Lo cool sllghLly, Lhlnner chlps wlll be crunchy.

11
Zucchini Meat Balls
!"#$"% '()
283g graLed zucchlnl, ends removed
283g mlnced beef
1 onlon, flnely chopped
2 eggs
1 Lbs fresh dlll, flnely chopped
1Z cup almond meal
1 Lsp salL
lnch pepper

!"#$%&'$()"#
ln a bowl, mlx all lngredlenLs LogeLher unLll well comblned.
8oll zucchlnl mlxLure lnLo 4cm balls and place onLo an ovenproof Lray llned
wlLh baklng paper.
8ake balls ln oven for 23-33 mlnuLes or unLll balls are browned and
cooked. 8emove from oven and serve.

Tuna Balls
!"#$"% '()
1x cups dlced sweeL poLaLo
423g can Luna, ln brlne, dralned
1 medlum carroL, graLed
1 egg
1 Lbs oll
1 Lsp salL
lnch pepper

!"#$%&'$()"#
8oll sweeL poLaLo ln a saucepan wlLh waLer unLll sofL. 8emove all llquld
and mash poLaLo wlLh a fork. 1he mash wlll be very dry.
ln a mlxlng bowl, comblne all lngredlenLs well.
Shape Luna mlxLure lnLo 4cm balls and place onLo an ovenproof Lray llned
wlLh baklng paper. lace Lray ln oven and bake for 23 mlnuLes.
Serve warm or cold, wlLh or wlLhouL chllll sauce Lo LasLe.

12

13
3 Colour Veg Side Salad
!"#$"% '()
1 red capslcum, seeds removed and
sllced
1 orange capslcum, sllced
1 yellow capslcum, sllced
Cllve Cll
1 bunch asparagus, spears cuL lnLo
Lhree pleces
SalL

!"#$%&'$()"#
lace a generous amounL of ollve oll ln a medlum slze pan and place on
medlum heaL.
Add sllced capslcum, asparagus and salL, sLlr well Lo cover vegeLables ln
oll. 8educe heaL.
Cover pan and sLeam vegeLables ln own llquld for 13-20 mlnuLes or unLll
capslcum and asparagus have sofLened sllghLly. Serve.

Caesar Salad
!"#$"% '
140g bacon, dlced
1 Lbs oll
4 cups chopped leLLuce
2 eggs
4 Lbs mayonnalse
1 garllc clove, crushed and flnely
chopped
1 Lbs lemon [ulce

!"#$%&'$()"#
ln a frylng pan on hlgh heaL, place oll and bacon and fry unLll bacon ls
cooked and sllghLly crunchy.
Meanwhlle, boll eggs for 6-9 mlnuLes. uraln eggs and cool. eel eggs and
cuL ln half.
1o make Lhe dresslng, mlx LogeLher mayonnalse, garllc and lemon, addlng
more mayonnalse or garllc Lo LasLe.
1o serve, place egg and bacon on chopped leLLuce leaves, and Lop wlLh
mayonnalse.

14
Easy Boiled Egg Salad
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Lemon and Egg Salad
!"#$"% '
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15
Tasty Chicken Salad
!"#$"% '
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@0+#' +00 %(8*'1%'(-, %( + ,+0+1 )/A0 +(1 #/2)%(' A'00B C'*7'B

Cabbage Salad with Orange
Tahini Dressing
!"#$"% '
3 -), /0%7' /%0
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16
Supreme Chicken Salad
!"#$"% '
1 chlcken breasL, bolled (#
sLeamed and shredded
1 small broccoll sLalk, cuL lnLo
floreLs
2 cups mushrooms, sllced
1 cup cucumber, dlced
cup carroL, dlced
1 cup LomaLoes, dlced
3 Lbs dlll, flnely chopped
4 Lbs apple clder vlnegar
3 Lbs mayonnalse

!"#$%&'$()"#
lace broccoll ln a pan wlLh some waLer, cover and boll over medlum heaL
for 4-3 mlnuLes or unLll broccoll ls Lender.
8emove from heaL, draln and place broccoll lnLo a large salad bowl wlLh all
Lhe oLher lngredlenLs.
Comblne all lngredlenLs well before servlng.

Bacon and Egg Salad
!"#$"% )
2 bacon rashers, faL removed and
dlced
x red onlon, dlced
1 Lbs oll
2 cups mushrooms, sllced
2 bolled eggs, dlced
1 carroL, dlced
Z cup parsley, roughly chopped

!"#$%&'$()"#
ln a frypan on medlum heaL fry bacon and onlon ln oll for 3-6 mlnuLes, or
unLll onlon and bacon are llghLly browned. 8emove pan from heaL.
lace onlon and bacon ln a medlum slzed salad bowl. 8eLurn frylng pan Lo
Lhe hoLplaLe, add mushrooms and cook for 2-3 mlnuLes or unLll llghLly
browned. 8emove from heaL.
Add mushrooms Lo Lhe salad bowl wlLh dlced egg, carroL and parsley.
Comblne well before servlng.

17
Warm Tomato and Chicken Salad
!"#$"% '
2 chlcken breasLs, bolled (#
sLeamed and meaL shredded
1 large red onlon
1 punneL cherry LomaLoes
3 cups leLLuce leaves
Cllve oll
8alsamlc vlnegar

!"#$%&'$()"#
lace some ollve oll ln a frylng pan on medlum heaL along wlLh onlon and
fry for 4-3 mlnuLes or unLll llghLly browned. 8emove from heaL and place
onlon ln a large salad bowl along wlLh shredded chlcken and leLLuce.
Add 1Lbs ollve oll Lo frylng pan and reLurn Lo medlum heaL. Add LomaLoes
Lo pan and cook unLll Lhe sklns begln Lo sofLen. 8emove from heaL. Add Lo
salad bowl and comblne well wlLh chlcken, onlon and leLLuce.
Add ollve oll and balsamlc vlnegar Lo LasLe before servlng.

Sweet Potato and Bacon Salad
!"#$"% '
4 cups sweeL poLaLo, peeled and
dlced
1 onlon, dlced
4 rashers bacon, faL removed, dlced
Sllced almonds
Cll

!"#$%&'$()"#
ln a covered saucepan wlLh some waLer boll dlced sweeL poLaLo for 3-6
mlnuLes or unLll Lender. 8emove from heaL, draln, and place sweeL poLaLo
lnLo a salad bowl.
Meanwhlle, place oll, onlon and bacon ln a frylng pan on medlum heaL and
fry unLll bacon and onlon have browned. 8emove from heaL.
Add bacon and onlon Lo sweeL poLaLo and comblne well.
Sprlnkle wlLh sllced almonds Lo serve.

18
Chicken and Sweet Potato Salad
!"#$"% '
1 chlcken breasL shredded,
88C (# poached,
2 cups dlced sweeL poLaLo, cooked
1 bunch fresh corlander, roughly
chopped
cup unsalLed cashews
1 garllc clove, crushed (# flnely
chopped
2 Lbs ollve oll
2 Lbs lemon [ulce
lnch chllll powder

!"#$%&'$()"#
ln a salad bowl comblne chlcken, sweeL poLaLo, cashews and corlander.
1o make Lhe dresslng, comblne garllc, ollve oll, lemon [ulce and chllll
powder.
urlzzle dresslng over salad when ready Lo serve.

Sesame Coated Tuna Salad
!"#$"% )
x cup sesame seeds
200g Luna sLeaks, sllced
1 Lbs ollve oll
1 cup leLLuce, chopped
x cup fresh corlander leaves,
chopped
x cup LomaLoes, halved

!"#$%&'$()"#
lace sesame seeds ln a bowl. 8oll Luna sLeaks ln sesame seeds Lo coaL.
lace oll ln a frylng pan and heaL on medlum heaL. Add Luna sLeaks and
cook for 1-3 mlnuLes each slde or unLll cooked. Cooklng Llme wlll depend
on Lhlckness of Luna and personal preference. 8emove from heaL.
Arrange leLLuce, corlander and LomaLoes on a plaLe and place Luna sLeaks
on Lop Lo serve.

19
Chicken and Bacon Salad
!"#$"% '
1 chlcken breasL
2 cups waLer
!ulce of half a lemon
1 Lbs oll
8 rashers of bacon, faL removed
and cuL lnLo sLrlps
3 medlum LomaLoes, cuL lnLo
quarLers
x avocado, dlced
2 cups fresh rockeL
1 Lbs oll
2 Lbs balsamlc vlnegar

!"#$%&'$()"#
ln a saucepan brlng waLer and lemon [ulce Lo Lhe boll. 8educe heaL, Lhen
add chlcken breasL, cover and slmmer on low heaL for 13-20 mlnuLes, or
unLll chlcken ls flrm and cooked. 8emove from heaL and leave chlcken ln
llquld Lo cool. When cold remove chlcken from pan and shred meaL,
Learlng along Lhe graln.
PeaL oll ln a frylng pan on hlgh heaL, add bacon and fry unLll bacon sLrlps
are llghLly crlsp. 8emove bacon from pan and add LomaLo quarLers, sLlr on
hlgh heaL for 2 mlnuLes, or unLll LomaLoes sofLen sllghLly.
1o make Lhe dresslng, mlx oll and vlnegar unLll well comblned.
lace dlced chlcken breasL, bacon, LomaLoes, avocado and rockeL and
dresslng ln a salad bowl and mlx unLll well comblned. Serve.

Avocado and Spinach Salad
!"#$"% (
1x cups baby splnach leaves
x avocado, sllced
x cup chopped walnuLs
1 Lbs lemon [ulce
SalL and pepper

!"#$%&'$()"#
lace all lngredlenLs ln Lo a salad bowl.
1oss llghLly Lo comblne lngredlenLs before servlng.

20
Cucumber and Tomato Salad
!"#$"% '()
4 cups cucumber, peeled and dlced
1x cups LomaLoes, halved *# dlced
1 small red onlon, flnely chopped
Lemon !ulce
1 bunch fresh basll, roughly
chopped
SalL and epper

!"#$%&'$()"#
lace cucumber, LomaLoes and red onlon a salad bowl, comblne well.
1op wlLh basll and add lemon [ulce, salL and pepper Lo LasLe.

Coleslaw
!"#$"% '()
2 medlum carroLs, graLed
x small cabbage, flnely sllced
2 sLalks celery, Lhlnly sllced
2 red radlsh, flnely dlced
6-8 Lbs mayonnalse

!"#$%&'$()"#
lace all lngredlenLs lnLo a salad bowl and mlx unLll well comblned. Serve.

Celery and Walnut Salad
!"#$"% '
2 cups rockeL leaves
1 large celery sLalk, flnely sllced
x cup walnuLs, roughly chopped
1 Lbs walnuL oll
x Lsp wholegraln musLard +,*,(-./"*0

!"#$%&'$()"#
lace all lngredlenLs ln Lo a large salad bowl and comblne well. Serve.

21
Meatball Salad
!"#$"% '
300g mlnced meaL (beef or lamb)
1 small red onlon, flnely dlced
4 Lbs ground oregano
1 egg
1 large cucumber, peeled and dlced
2 carroLs, dlced
1 green capslcum, dlced
1 avocado, dlced
8alsamlc vlnegar

!"#$%&'$()"#
reheaL a 88C grlll Lo medlum heaL or use a frylng pan.
lace mlnced meaL, onlon, oregano and egg lnLo a mlxlng bowl and
comblne well.
8oll meaL mlxLure lnLo small balls and place on grlll. Cook on grlll for 3-4
mlnuLes, or fry wlLh a llLLle oll ln a frylng pan, unLll browned and cooked.
1urn balls lf needed.
lace cucumber, carroL, capslcum and avocado lnLo a salad bowl and
comblne well. SLlr Lhrough balsamlc vlnegar Lo LasLe.
1o serve, place salad on a plaLe and Lop wlLh meaLballs.

Leek, Bacon and Pea Side Salad
!"#$"% '()
1 leek, whlLe parL Lhlnly sllced
2 Lbs oll
4 rashers of bacon, dlced
2 cups green peas
SalL and pepper

!"#$%&'$()"#
PeaL a pan on hlgh heaL and fry bacon ln oll for 4 mlnuLes. Add leek and
conLlnue cooklng for a furLher 3 mlnuLes, sLlrrlng regularly. 8educe heaL.
Add peas and cook for a furLher 3 mlnuLes, or unLll peas are heaLed
Lhrough.
Add salL and pepper Lo LasLe before servlng.

22
Mint Peas
!"#$"% '()
3 sprlng onlons, whlLe sLalks sllced
2 Lbs ollve oll
300g packeL frozen peas
x cup fresh mlnL, roughly chopped
SalL and pepper

!"#$%&'$()"#
PeaL oll ln a pan on medlum heaL. Add sprlng onlons and fry for 2 mlnuLes.
Add frozen peas and mlnL. Cover and cook on medlum heaL for 2-3
mlnuLes, sLlrrlng occaslonally.
uslng a poLaLo masher, mash peas Lo a smooLh or chunky LexLure. A food
processor can also be used for Lhls sLep.
Add salL and pepper Lo LasLe. Serve.

Mushroom and Pumpkin Salad
!"#$"% *
x small buLLernuL pumpkln, peeled,
seeded and sllced
1 large flaL mushroom, sllced
x cup ollve oll
3 Lbs lemon [ulce
2 Lbs ground cumln
4 cups baby splnach leaves

!"#$%&'$()"#
reheaL grlll (oven or 88C) Lo medlum heaL.
lace pumpkln under or on grlll and cook for 3-7 mlnuLes, or unLll cooked.
lace lnLo a large salad bowl along wlLh Lhe splnach.
lace mushroom sllces under or on grlll and cook for 1-2 mlnuLes, or unLll
sllghLly Lender and browned.
Add mushroom Lo pumpkln and splnach wlLh ollve oll, lemon [ulce and
cumln. Comblne all lngredlenLs well. Serve.

23
Chinese Lettuce and Dill Salad
!"#$"% '()
! #$%& '()*+&+ ,+--$#+. #(/%%+0
1 &%2)*3 /*)/*&. 4)*+,5 #(/%%+0
! -6& 42+&( 0),,. #(/%%+0
7 #$% 8,9/*0&
: -6& /,);+ /),
< -6& 8%%,+ #)0+2 ;)*+382

!"#$%&'$()"#
=,8#+ 8,, )*32+0)+*-& )* 8 &8,80 6/>, 8*0 9)? >+,,@ A+2;+@

Warm pumpkin and Pine Nut Salad
!"#$"% '
: #$%& %$9%B)*. %++,+0. &++0+0
8*0 0)#+0
: #$%& 6865 &%)*8#(
< 9+0)$9 8;/#80/. %++,+0. &++0+0
8*0 0)#+0
7 #$% %)*+ *$-&
C2+&&)*3
: -6& /,);+ /),
D #$% /28*3+ E$)#+
=)*#( #)**89/*
A8,-

!"#$%&'$()"#
F/), %$9%B)* )* 8 %8* >)-( >8-+2 $*-), E$&- -+*0+2. 6+)*3 #82+4$, */- -/
/;+2#//B@ C28)* +?#+&& >8-+2 8*0 #//, %$9%B)* &,)3(-,5@
G* 8 ,823+ &8,80 6/>, #/96)*+ %$9%B)*. 6865 &%)*8#(. 8;/#80/ 8*0 %)*+
*$-&@
H/ 98B+ -(+ 02+&&)*3 %,8#+ /,);+ /),. /28*3+ E$)#+. #)**89/* 8*0 &8,- )* 8
E82. &#2+> -(+ ,)0 /* -)3(-,5 8*0 &(8B+ -/ #/96)*+ )*32+0)+*-& >+,,@
H/ &+2;+. &%//* 02+&&)*3 /;+2 &8,80 8*0 -/&& 3+*-,5@

24
Red Cabbage Salad
!"#$"% '()
x red cabbage, flnely sllced
1 green apple, cored and dlced
cup roughly chopped pecans
3 Lbs canola oll
SalL
Apple Clder vlnegar Lo LasLe

!"#$%&'$()"#
ln a bowl place red cabbage and mlx Lhrough a generous amounL of salL.
Cover and leave Lo sLand for aL leasL one hour (several hours ls beLLer) or
unLll cabbage has sofLened sllghLly.
Add remalnlng lngredlenLs and Loss Lo comblne. Serve.

Rustic Chicken Salad
!"#$"% *
2 chlcken breasLs
cup mayonnalse
1 Lbs pesLo
8 sprlng onlons, chopped
Z cup chopped basll
cup roasL eggplanL, chopped
2 LomaLoes, chopped
x avocado, dlced
10 black ollves, plps
removed and flesh chopped

!"#$%&'$()"#
8oll chlcken breasLs ln waLer for 13-20 mlnuLes, or unLll cooked. 8emove
from pan and leave Lo cool.
ln a small bowl comblne mayonnalse, pesLo, garllc, vlnegar, sprlng onlons
and basll.
When chlcken has cooled, shred meaL lnLo pleces and place ln a large
salad bowl wlLh eggplanL, LomaLoes, avocado and black ollves. Add
mayonnalse dresslng and comblne well. Serve.

25

26
Sweet Potato and Pear Soup
!"#$"% '()
! #$%&& '()'(* +,,&,- %(- -).,-
! /0# ')&
12 .3+# #4,,/ +'/%/'* -).,-
1 .3+# +,%5* -).,-
1 .3+# 6,7,/%0&, #/'.8
2 .3+ .'.'(3/ $)&8
9%&/ %(- +,++,5
:%5#&,; /' 7%5()#<

!"#$%&'$()"#
=,%/ ')& )( % &%57, +%( %(- >5; '()'( 3(/)& #'>/?
@-- /<, #4,,/ +'/%/' %(- +,%5 %(- .''8 >'5 1 $)(3/,#? @-- /<, #/'.8 %(-
#)$$,5 >'5 !A $)(3/,# '5 3(/)& #4,,/ +'/%/' %(- +,%5 %5, /,(-,5? B,$'6,
>5'$ <,%/ %(- .''& #&)7</&;?
C#, % <%(- 0&,(-,5 '5 >''- +5'.,##'5 /' +35D, /<, #'3+?
@-- #%&/ %(- +,++,5 /' /%#/,?
9,56, 7%5()#<,- 4)/< +%5#&,;?

Leek and Asparagus Soup
!"#$"% '()
!2 .3+# &,,8* #&).,-
1 /0# '&)6, ')&
E %#+%5%73# #+,%5#* .<'++,- )(/'
1?F.$ +),.,#
! 7%5&). .&'6,* >)(,&; .<'++,-
!2 .3+ 6,7,/%0&, #/'.8
2 .3+ .'.'(3/ $)&8

!"#$%&'$()"#
=,%/ % &%57, +%(* >5; &,,8 %(- 7%5&). )( '&)6, ')& >'5 F $)(3/,#* '5 3(/)& &,,8
<%# #'>/,(,-?
@-- %#+%5%73# %(- #/'.8 /' +%(* .'6,5* %(- .''8 >'5 % >35/<,5 !F $)(3/,#
'5 3(/)& %#+%5%73# <%# #'>/,(,-?
B,$'6, >5'$ <,%/ %(- %-- .'.'(3/ $)&8?
C#, % <%(- 0&,(-,5 '5 >''- +5'.,##'5 /' +35D, /<, #'3+ 0,>'5, #,56)(7?

27
Carrot and Ginger Soup
!"#$"% '()
3 cups carroLs, peeled and sllced
3 Lbs ollve oll
2 Lbs ground glnger
1 onlon, flnely dlced
2 Lsp ground Lurmerlc
1 cup vegeLable sLock
1 cup coconuL mllk

!"#$%&'$()"#
lace carroLs on an ovenproof Lray wlLh 2 Lbs ollve oll and 1 Lbs glnger. Mlx
well and bake ln Lhe oven for 30 mlnuLes.
ln a large pan on medlum heaL, fry onlon and garllc ln 1 Lbs ollve oll for 3
mlnuLes, or unLll onlon ls Lender. Add Lurmerlc and remalnlng 1 Lbs glnger
and cook for a furLher 2 mlnuLes before addlng sLock, coconuL mllk and
carroLs. Slmmer for a furLher 10-13 mlnuLes. 8emove from heaL.
use a hand blender or food processor Lo puree Lhe soup before servlng.

Cauliflower Soup
!"#$"% '()
4 Lbs oll
4 Lbs arrowrooL
10 cups vegeLable sLock
1 whole caullflower, chopped
Pandful parsley, freshly chopped

!"#$%&'$()"#
ln a large pan, make a roux by flrsL heaLlng Lhe oll, conLlnue by addlng Lhe
arrowrooL sLlrrlng consLanLly for 1 mlnuLe, slowly add vegeLable sLock,
sLlrrlng vlgorously Lo prevenL lumps formlng.
lace caullflower lnLo Lhe pan and slmmer for a furLher 20-30 mlnuLes or
unLll caullflower ls Lender. Mash Lhe caullflower and add parsley.
Cook for a furLher 3 mlnuLes before servlng.

28
Spinach and Asparagus Soup
!"#$"% '()
4 chopped sprlng onlons
4 cups splnach
6 Lhlck asparagus spears sllced ln
half *# 12 Lhln asparagus spears
vegeLable oll
400-600ml llghL coconuL mllk
Splces (choose your favourlLe splces
or your favourlLe curry pasLe) - lor
example: cumln, clnnamon,
Mexlcan chllll powder, ground
paprlka, drled chllll, garllc, ground
corlander, llme, cardamom, salL and
pepper

!"#$%&'$()"#
ln a saucepan on medlum heaL, fry Lhe sprlng onlons ln a llLLle oll unLll
llghLly browned.
Add splces, asparagus and splnach and sLlr unLll splces are heaLed and
mlxed Lhrough Lhe asparagus and splnach.
Add Lhe coconuL mllk and slmmer for 10-13 mlnuLes. Serve.

Broccoli Soup
!"#$"% )(+
4 Lbs oll
4 Lbs arrowrooL
7 cups broccoll (lncludlng sLalk)

!"#$%&'$()"#
ln a large saucepan on medlum heaL, make a roux by flrsLly heaLlng Lhe oll,
conLlnue by addlng Lhe arrowrooL, sLlrrlng consLanLly for 1 mlnuLe, Lhen
add vegeLable sLock sLlrrlng vlgorously Lo prevenL lumps.
lace broccoll floreLs and sLalk lnLo Lhe pan, cover, and slmmer for 20-30
mlnuLes or unLll broccoll ls Lender. 8emove from heaL.
uslng a hand blender or food processor puree Lhe soup unLll smooLh and
Lhlck. Serve.

29
Pumpkin and Sweet Potato Soup
!"#$"% '()
1 large onlon, dlced
1 Lsp ollve oll
lnch each of ground cumln,
ground glnger, ground nuLmeg,
ground cloves and chllll
powder
6 cups pumpkln, dlced
4 cups sweeL poLaLo, dlced
400ml llghL coconuL mllk
1 cup waLer

!"#$%&'$()"#
ln a large saucepan on medlum heaL, fry onlon ln ollve oll unLll cooked and
llghLly browned. Add splces and heaL Lhrough qulckly before addlng
pumpkln and sweeL poLaLo. lry for 1 mlnuLe.
Add Lhe coconuL mllk and waLer and cook for 30-40 mlnuLes or unLll Lhe
pumpkln and sweeL poLaLo are Lender. 8emove from heaL.
uslng a hand blender or food processor, puree Lhe soup unLll Lhlck and
creamy. Serve.

Carrot and Leek Soup
!"#$"% *('
1 medlum slze leek, (whlLe parL
only) flnely sllced
3 carroLs, dlced
1 Lbs ollve oll
1 Lbs ground glnger

!"#$%&'$()"#
lry leek and carroLs ln a large pan wlLh oll on medlum heaL unLll sllghLly
Lender.
Add sLock and slmmer for 10-13 mlnuLes or unLll carroL ls Lender. 8emove
from heaL.
uslng a hand blender or food processor, puree Lhe soup Lhen serve.

30
Meatball Minestrone
!"#$"% '()
1 Lbs oll
1 onlon, dlced
x cabbage, Lhlnly sllced
2 medlum carroLs, dlced
3 small zucchlnl, dlced
3 celery sLalks, dlced
3 cups chlcken *# vegeLable sLock
400g can dlced LomaLoes *# 2 cups
dlced LomaLoes
1 Lbs basll, flnely chopped
1 Lbs sage, flnely chopped
1 Lsp Mexlcan chllll powder
lnch pepper
2 cups mushroom, dlced
13 meaLballs +%"" ,"-./-00 !-0-1 #"234"
*5 67 889

!"#$%&'$()"#
PeaL a large pan on medlum heaL, fry onlon and garllc ln oll unLll browned.
Add cabbage, carroLs, zucchlnl, celery, LomaLoes, sLock, basll, sage, chllll
powder and pepper. Cover pan and slmmer for 30 mlnuLes.
Add mushrooms and meaLballs and slmmer for a furLher 10 mlnuLes.
Cool for 3-10 mlnuLes before servlng.

31
Roasted Pumpkin and Basil Soup
!"#$"% '()
2kg dlced pumpkln
1 garllc bulb, un-peeled
2 Lbs ollve oll
1 onlon, dlced
3 Lbs ground cumln
1 bunch fresh basll, roughly
chopped
SalL and pepper Lo LasLe

!"#$%&'$()"#
lace garllc bulb Lop down on an oven Lray and drlzzle wlLh 1 Lbs of ollve
oll. lace dlced pumpkln on Lhe same Lray around garllc. lace Lray ln oven
and bake for 30 mlnuLes or unLll vegeLables are Lender. 8emove from oven
and cool sllghLly before peellng garllc cloves (squeeze cloves from skln).
lry onlon ln a large pan wlLh remalnlng ollve oll on medlum heaL for 2
mlnuLes. Add cumln and sLlr for a furLher mlnuLe unLll aromaLlc. Add sLock,
pumpkln and garllc cloves and slmmer for 10 mlnuLes, sLlrrlng consLanLly
Lo form a Lhlckened soup, whlle sLlll leavlng cubes of pumpkln lnLacL. Add
basll and slmmer for a furLher 2 mlnuLes.
8emove from heaL. Add salL and pepper Lo LasLe before servlng.

32
Leek, Fennel and Broccoli Soup
!"#$"% '()
1 Lbs ollve oll
1 leek, (whlLe parL only) sllced
1 large fennel, sLalks removed and
dlced
1 broccoll, chopped
2 bay leaves
x cup coconuL mllk

!"#$%&'$()"#
PeaL a medlum slzed pan, fry garllc, leek and fennel ln oll for 3-8 mlnuLes
unLll Lender.
Add broccoll, sLock and bay leaves, cover and slmmer for 10 mlnuLes or
unLll broccoll ls Lender. 8emove from heaL. Cool sllghLly before removlng
bay leaves. SLlr ln coconuL mllk Lhen uslng a food processor or elecLrlc
blender puree Lhe soup. Serve.

Zucchini and Sweet Potato Soup
!"#$"% )(*
2 cups sweeL poLaLo, peeled and
dlced
4 cups zucchlnl, dlced
1 onlon, dlced
1 Lbs coconuL oll
2 cups chlcken +# vegeLable sLock
1 cup coconuL mllk

!"#$%&'$()"#
lry onlon, garllc, sweeL poLaLo and zucchlnl ln a large pan wlLh oll on
medlum heaL unLll onlon ls llghLly browned and vegeLables [usL Lender.
Add sLock, cover pan, and slmmer for a furLher 13-20 mlnuLes or unLll
sweeL poLaLo ls Lender. 8emove from heaL and cool sllghLly.
Add coconuL mllk Lhen use a food processor or elecLrlc blender Lo puree
Lhe soup. Serve.

33
Curried Cauliflower Soup
!"#$"% '()
1 onlon, dlced
1 Lbs oll
1 garllc clove, flnely chopped
1 Lbs ground cumln
1 Lbs ground corlander
1 Lbs ground paprlka
x medlum caullflower
SalL and pepper Lo LasLe

!"#$%&'$()"#
lry onlon and garllc ln a large pan wlLh oll on medlum heaL unLll llghLly
browned.
Add caullflower, Lurmerlc, cumln and corlander, sLlr and cook for 2
mlnuLes. Add sLock, cover pan and slmmer for 13-20 mlnuLes or unLll
caullflower ls Lender. 8emove from heaL.

Garlic and Leek Soup
!"#$"% '()
4 bulbs garllc, unpeeled
4 leeks (whlLe parL only), sllced
1 onlon
4 cups chlcken *# vegeLable sLock
cup coconuL mllk
Cllve oll

!"#$%&'$()"#
lace garllc bulbs Lop down on an oven Lray and drlzzle wlLh ollve oll. lace
ln oven for 30-40 mlnuLes and bake unLll garllc ls golden and sofL. 8emove
from oven and leave Lo cool sllghLly.
lry onlon and leek ln a large pan wlLh oll on medlum heaL for 10-12
mlnuLes or unLll Lender. Add sLock, cover pan, and slmmer for a furLher
10-13 mlnuLes. 8emove pan from heaL and add garllc and coconuL mllk.
Cool soup sllghLly.

34

35
Beef and Mushroom Goulash
!"#$"% '()
300g dlced beef
2 Lbs ollve oll
1 onlon, dlced
200g buLLon mushrooms, sllced
3 Lbs ground paprlka
600g can dlced LomaLoes
arsley
SalL and pepper

!"#$%&'$()"#
PeaL a medlum-slzed pan on medlum-hlgh heaL. lry half Lhe beef ln 1 Lbs
of oll for 4-3 mlnuLes or unLll browned. 1ransfer beef Lo a plaLe and repeaL
process wlLh remalnlng beef.
lace remalnlng ollve oll ln pan and sLlr-fry Lhe onlon and mushrooms for
3-4 mlnuLes or unLll onlon and mushrooms are sllghLly Lender. Add
paprlka, sLlr well Lo coaL mushrooms and onlons.
Add LomaLoes and beef. Cover pan and slmmer for 20-30 mlnuLes. Season
wlLh salL and pepper before servlng wlLh chopped parsley Lo garnlsh.

Stir-Fried Chilli Beef with Cashews
!"#$"% '()
300g lean beef, sllced Lhlnly
x Lbs oll
2 Lsp red curry pasLe
2 Lsp flsh sauce *+,+(-./",0 ,# 1 Lsp salL
2 Lbs llme [ulce
1 Lsp honey
x cup waLer
1 cup green capslcum, dlced
1 Lsp arrowrooL
24 roasLed cashews

!"#$%&'$()"#
PeaL oll ln a pan, on hlgh heaL, and fry beef unLll lL changes colour. Add
Lhe red curry pasLe and fry for a furLher mlnuLe. 8educe heaL.
Add Lhe flsh sauce or salL, llme [ulce, honey, waLer and capslcum and
slmmer for 20 mlnuLes.
lf deslred, Lhlcken Lhe sauce wlLh arrowrooL mlxed wlLh a llLLle cold waLer
lf deslred. Add Lhe cashews before servlng.

36
Meatball Piccadillo
!"#$"% '()
MeaLballs
1 Lbs oll
1 onlon dlced
300g lean mlnced meaL
2 garllc clove flnely dlced
1 apple, peeled, cored and graLed
x cup ralslns
6 black ollves chopped
3 Lbs sllvered almonds
1 egg
lnch of ground clnnamon
lnch of ground cloves
1 Lsp chllll powder
salL and pepper
Sauce
800g dlced LomaLoes canned *# 4
cups dlced fresh LomaLoes
lnch of ground clnnamon
lnch of ground cloves
lnch of ground paprlka

!"#$%&'$()"#
PeaL Lhe oll ln a pan on medlum-hlgh heaL and fry onlon unLll browned.
Add onlon Lo a mlxlng bowl wlLh Lhe beef, garllc, apple, ralslns, ollves,
almonds, egg, clnnamon, cloves, chllll powder, salL, pepper. Comblne well.
lorm Lhe meaL mlxLure lnLo 13 balls, place ln an ovenproof dlsh and bake
ln Lhe oven for 13-20 mlnuLes, or unLll meaLballs are cooked and browned.
Whlle Lhe meaLballs are cooklng place Lhe LomaLoes, clnnamon, cloves and
paprlka ln a saucepan and slmmer for 3 mlnuLes.
When Lhe meaLballs are ready, place Lhem ln Lhe LomaLo sauce and
slmmer on a low heaL for a furLher 13 mlnuLes. Serve.

37
Spicy Meatballs in Tomato Sauce
!"#$"% '()
1omaLo sauce
1 onlon, peeled and dlced
3 garllc cloves flnely chopped
1 chllll flnely chopped
1 Lsp ground clnnamon
2 Lsp ground cumln
x Lsp ground cloves
800g canned dlced LomaLoes *# 4
cups freshly dlced LomaLoes
MeaLballs
410g mlnced beef
2 Lsp ground cumln
1 Lsp ground clnnamon
1 Lsp chllll powder
1 egg
Cround pepper

!"#$%&'$()"#
1o make Lhe meaLballs - ln a bowl mlx Lhe garllc, clnnamon, Lurmerlc, chllll
powder, egg, pepper and mlnced meaL unLll well comblned. neaLly shape
Lhe meaL mlxLure lnLo 12 balls.
lace meaLballs on an oven Lray and bake ln Lhe oven for 20-30 mlnuLes or
unLll cooked.
1o make Lhe LomaLo sauce - fry onlon, garllc and chllll ln a pan on medlum
heaL unLll Lhey begln Lo sofLen and llghLly brown. Add clnnamon, cumln
and cloves and conLlnue Lo cook for a few mlnuLes Lo release flavours.
Add Lhe LomaLoes and slmmer for 10 mlnuLes. When meaLballs are cooked
add Lhem Lo Lhe LomaLo sauce. Slmmer on low heaL for a furLher 13
mlnuLes.
Serve wlLh fresh corlander.

38
Indian Mince Curry
!"#$"% '()
300g mlnced meaL
1 onlon, flnely chopped
1 Lbs oll
400g can green peas *# 1x cups
fresh peas
4 cups cabbage, flnely sllced
2 cups eggplanL, peeled and dlced
400g can dlced LomaLoes *# 2
cups dlced LomaLoes
4 Lbs 8urlyanl curry pasLe
(corlander, garllc, glnger, oll,
cardamoms, cloves, nuLmeg,
LomaLoes, curry leaves,
rampe leaf, salL)

!"#$%&'$()"#
ln a pan on medlum heaL fry chopped onlon and garllc ln oll unLll golden
brown. 8emove onlon and garllc from Lhe pan, lncrease heaL, and add
mlnced meaL and fry, sLlrrlng so Lhere are no lumps.
When Lhe meaL ls browned, reduce heaL, reLurn Lhe onlon and garllc Lo
Lhe pan along wlLh Lhe cabbage, eggplanL, green peas and curry pasLe. SLlr
well and cook for 3 mlnuLes.
Add dlced LomaLoes, cover pan, and slmmer for 30-40 mlnuLes or unLll
vegeLables are Lender. Serve.

39
Lamb and Bacon Dumplings
!"#$"% '()
MeaLballs
6 rashers bacon, meaL only flnely
dlced
1 Lbs oll
2 Lsp sage, flnely chopped
1 Lsp ground paprlka
SalL and pepper
300g mlnced lamb
1 egg

Sauce
1 Lsp basll, flnely chopped
SalL and pepper

!"#$%&'$()"#
ln a medlum slzed pan on medlum/hlgh heaL fry onlon and bacon ln oll for
3 mlnuLes or unLll onlon ls Lender. Add Lhe sage, paprlka, salL and pepper
and cook for a furLher 2 mlnuLes.
8emove pan from heaL and allow Lo cool.
ln a large mlxlng bowl comblne cooled bacon mlxLure, egg and mlnced
lamb well.
8oll Lhe lamb mlxLure lnLo 12 balls and place onLo a baklng Lray llned wlLh
baklng paper. 8ake ln Lhe oven for 30-40 mlnuLes unLll well cooked.
1o make Lhe sauce, place dlced LomaLoes, basll, salL and pepper ln a
medlum slzed pan and slmmer for 2-3 mlnuLes. Add Lhe cooked meaLballs
and slmmer genLly for a furLher 10 mlnuLes.
Serve.

40
Lamb Balls with Tomato and Basil Sauce
!"#$"% '()
MeaLballs
300g mlnced lamb
1 egg
2 Lsp oll
1 Lbs oregano, flnely chopped
2 Lsp sage, flnely chopped
1 Lsp ground paprlka
Sauce
cup dlced LomaLoes
Z cup fresh basll, roughly
chopped
x Lsp salL
1 Lsp arrowrooL

!"#$%&'$()"#
1o make Lhe lamb balls, comblne all meaLball lngredlenLs well ln a mlxlng
bowl. 8oll lnLo 12 balls and place onLo a baklng Lray llned wlLh baklng
paper. 8ake for 30-40 mlnuLes or unLll well cooked.
1o make Lhe sauce, place dlced LomaLoes, basll and salL ln a medlum slzed
pan, on medlum heaL, and slmmer for 2-3 mlnuLes. ln a small bowl, place
arrowrooL and a few Lablespoons of waLer and mlx LogeLher Lo form a
smooLh pasLe. SLlrrlng consLanLly, slowly add Lhe arrowrooL Lo Lhe
slmmerlng LomaLo and basll sauce unLll Lhe sauce has Lhlckened sllghLly.
1o serve, place meaLballs on a plaLe and pour LomaLo and basll sauce over
Lhe Lop.

41
Egg and Bacon Pizza
!"#$"% '()
lzza bread
4 Lbs oll
1 Lsp honey
3 eggs
1 cup almond meal
cup arrowrooL

Pandful of rockeL leaves, Lo serve
lzza Lopplng
2 Lbs LomaLo pasLe
lLallan herbs
4 rashers bacon (eyes only)
1 Lsp oll
4 eggs
4 LomaLoes, sllced

!"#$%&'$()"#
lzza bread - comblne all bread lngredlenLs well. ulvlde dough lnLo four
and roll ouL four clrcles no Lhlcker Lhan 1cm. lace dough onLo a baklng
Lray llned wlLh baklng paper. lace Lray ln oven and bake for 10-13
mlnuLes, or unLll plzza bases are browned and cooked. 8emove from oven.
Spread LomaLo pasLe over plzza bases and sprlnkle wlLh some lLallan
herbs, reLurn Lo oven for a furLher 1-2 mlnuLes Lo heaL.
ln a frylng pan heaL oll and fry bacon unLll llghLly browned, remove from
pan. Add eggs Lo pan and fry.
lace bacon onLo Lhe plzza bases followed by Lhe eggs and sllced
LomaLoes.
Serve wlLh rockeL.

42
Kids Meat-Loaf
!"#$"% '()
1 small zucchlnl
2 small carroLs
x cup peas
1 small onlon, flnely dlced
300g mlnced meaL (beef *# lamb)
1 egg
1 Lsp mlxed lLallan herbs
x Lsp salL

!"#$%&'$()"#
CraLe carroLs and zucchlnl coarsely, and squeeze Lhrough hands Lo remove
as much excess llquld as posslble. lace ln a large mlxlng bowl wlLh peas,
onlon, mlnced meaL, egg, herbs and salL. Comblne well.
uslng a muffln Lray, llne each lndlvldual muffln hole wlLh baklng paper.
1lghLly pack meaL mlxLure lnLo each muffln hole.
8ake ln Lhe oven for 30-40 mlnuLes, or unLll golden brown on Lop and
meaL ls cooked Lhrough. Serve.

Quick Meal Pumpkin and Bacon
!"#$"% +
2 cups dlced pumpkln
1 small-medlum slzed onlon, flnely
chopped
83g dlced bacon
x Lbs ollve oll
WalnuLs *# cashews

!"#$%&'$()"#
ln a saucepan, wlLh some waLer on medlum heaL, boll dlced pumpkln unLll
sofL. uraln pumpkln and seL aslde Lo cool.
ln a frylng pan, heaL ollve oll and fry Lhe bacon unLll llghLly browned. Add
Lhe onlon Lo Lhe frylng pan and conLlnue cooklng unLll boLh Lhe bacon and
onlon are cooked Lhrough. SLlr Lhe pumpkln lnLo Lhe bacon and onlon
mlxLure.
Serve wlLh walnuLs or cashews.

43
No Pasta Lasagne
!"#$"% '()
700g lean mlnced meaL
1 onlon, dlced
3 garllc cloves (flnely chopped)
4 Lbs LomaLo pasLe
Sage, mlxed lLallan herbs, Lhyme,
basll, cumln ground (small amounL),
clnnamon (small amounL)
1 medlum eggplanL, sllced
x buLLernuL pumpkln, sllced
3 small zucchlnl, sllced
2 Lbs ollve oll

!"#$%&'$()"#
1o make Lhe meaL sauce, fry Lhe onlon and garllc ln a heaLed pan unLll
browned. 8emove onlon and garllc from Lhe pan, add and fry Lhe mlnced
meaL unLll browned. When Lhe meaL ls cooked, reLurn Lhe onlon and garllc
Lo Lhe pan along wlLh herbs (Lo LasLe). Add LomaLo pasLe and cook for 2-3
mlnuLes. Add Lhe dlced LomaLoes, cover, and slmmer for 30-43 mlnuLes.
Lay Lhe eggplanL sllces on Lhe boLLom of a deep ovenproof dlsh. Layer
eggplanL wlLh half Lhe mlnce meaL sauce, Lhen layer wlLh pumpkln sllces,
spread Lhe remalnlng meaL sauce over Lhe pumpkln and layer zucchlnl
sllces on-Lop Lo flnlsh.
8rush ollve oll llghLly over zucchlnl sllces, Lhen bake ln Lhe oven for 30-40
mlnuLes, or unLll a knlfe easlly plerces Lhe vegeLables.
Leave Lo cool for 3 mlnuLes before servlng.

44
Lamb and Mushroom Skewers
!"#$"% '
6-8 wooden skewers, soaked ln cold
waLer for 30 mlnuLes.
300g dlced lamb
18 small buLLon mushrooms
4 Lbs ollve oll
2 Lsp honey
x Lsp rosemary leaves, flnely
chopped
SalL and pepper

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL or preheaL 88C
grlll on hlgh heaL.
lace ollve oll, honey, rosemary, garllc, salL and pepper ln a small bowl and
comblne well.
AlLernaLely Lhread dlced lamb and mushrooms onLo skewers. lace
skewers on an oven Lray llned wlLh baklng paper and coaL wlLh ollve oll
and honey sauce.
8ake ln Lhe oven for 30-40 mlnuLes unLll lamb ls cooked. lf cooklng on a
88C grlll, cook lamb for 3-6 mlnuLes each slde. Serve.

45

46
Chicken, Bacon and Egg Salad
!"#$"% '()
1 chlcken breasL, Lhlnly sllced
6 rashers bacon, dlced
1 Lbs oll
3 eggs
4 cups green beans, Lopped, Lalled
and cuL ln half
100g mlxed salad leaves
Capslcum Mayonnalse
1 red capslcum
3 Lbs mayonnalse
2 Lbs lemon [ulce
SalL and pepper

!"#$%&'$()"#
1o make Lhe mayonnalse, cuL capslcum ln half and remove sLalk and Lhe
seeds. lace onLo an oven Lray skln slde up and bake unLll skln has
bllsLered and blackened. 8emove from oven and cool for 10 mlnuLes.
When cool, peel away Lhe burnL skln. lace capslcum ln a blender or food
processor along wlLh Lhe mayonnalse, lemon [ulce, salL and pepper. 8lend
unLll smooLh.
ln a frylng pan, heaL oll and add chlcken and bacon, fry unLll bacon and
chlcken are cooked and llghLly browned, remove any chlcken broLh Lhan
forms durlng cooklng.
Meanwhlle, place beans and eggs ln a pan wlLh waLer and boll for 6-10
mlnuLes, or unLll beans are Lender. 8emove from heaL and cool.
1o serve, place salad leaves, chlcken, bacon and beans lnLo a salad bowl
and comblne. eel eggs and sllce lnLo quarLers, place on Lop of salad and
drlzzle wlLh mayonnalse.

47
Chicken and Cabbage Salad
!"#$"% '()
2 chlcken breasLs, poached and
shredded (cold)
4 cups Chlnese cabbage, flnely
shredded
4 green shalloLs sllced Lhlnly
2 cloves garllc, crushed
x cup flrmly packed, flnely chopped
fresh basll
4 Lbs sesame seed oll
x cup llme [ulce
2 Lsp salL

!"#$%&'$()"#
lace chlcken, cabbage, shalloLs and basll ln a large salad bowl.
Comblne garllc, oll, llme [ulce and flsh sauce/salL ln a screw Lop [ar and
shake well.
urlzzle dresslng over Lhe salad and Loss genLly Lo comblne. Serve.

Hot and Spicy Chicken
!"#$"% '()
2 chlcken breasLs, dlced
2 Lbs ollve oll
1x Lsp ground clnnamon
3 Lsp ground cumln
x Lsp ground Lurmerlc
3 Lbs lemon [ulce
x cup sulLanas
3 Lbs plne nuLs
1 small orange, halved and sllced
4 Lbs fresh mlnL, flnely chopped

!"#$%&'$()"#
lry Lhe chlcken ln a heaLed pan wlLh ollve oll for 3 mlnuLes unLll llghLly
browned.
Add garllc, clnnamon, cumln, Lurmerlc, lemon [ulce and sulLanas and cook
covered for a furLher 13 mlnuLes, addlng more lemon [ulce lf necessary.
SLlr ln plne nuLs, orange sllces and fresh mlnL and heaL for a furLher 1-2
mlnuLes. Serve.

48
Pan-fried Moroccan Chicken
!"#$"% '()
1x Lbs oll
dlced LomaLoes
1 bunch parsley, chopped
1 Lsp paprlka ground
1 lemon, peel flnely graLed
x cup waLer
30g sllvered almonds

!"#$%&'$()"#
lry Lhe chlcken ln a pan, on medlum heaL, wlLh ollve oll for 3 mlnuLes unLll
llghLly browned.
Add LomaLoes, parsley, lemon rlnd, garllc and paprlka and cook for a
furLher 2 mlnuLes, sLlrrlng consLanLly. Add [ulce of lemon and waLer, cook
covered for a furLher 13 mlnuLes, addlng more llquld lf necessary.
Serve wlLh sllvered almonds.

Chilli and Garlic Chicken Skewers
!"#$"% '
6 wooden skewers, soaked ln cold
Sauce
2 Lbs ollve oll
1 Lsp red chlllles, seeds removed
and flnely chopped
6 Lbs lemon [ulce

!"#$%&'$()"#
grlll on hlgh heaL.
1o make Lhe chllll and garllc sauce, comblne Lhe oll, chlllles, garllc and
lemon [ulce ln a small bowl. SeL aslde for a few mlnuLes.
1hread dlced chlcken onLo skewers and place on an oven Lray llned wlLh
baklng paper. our chllll and garllc sauce over Lhe chlcken, coaLlng well.
8ake Lhe skewers ln Lhe oven for 30-40 mlnuLes or unLll chlcken ls cooked.
lf cooklng on a 88C grlll cook chlcken for 3-6 mlnuLes each slde. Serve.

49
Honey Chicken and Pumpkin Salad
!"#$"% '
300g chlcken breasL, cuL lnLo blLe
slze pleces
3 Lbs honey
7 sprlng onlons, chopped
3 cups leLLuce

!"#$%&'$()"#
ln an ovenproof dlsh, mlx LogeLher chlcken, pumpkln, honey and sesame
seed oll. 8ake ln Lhe oven for 20-30 mlnuLes or unLll chlcken and pumpkln
ls cooked, sLlr occaslonally. Add Lhe sprlng onlons and conLlnue baklng for
3-10 mlnuLes.
1o serve, arrange leLLuce on a plaLe and Lop wlLh chlcken and pumpkln.

Chicken and Vegetable Skewers
!"#$"% (
1 medlum zucchlnl, cuL lnLo clrcles
1 medlum carroL, cuL lnLo clrcles
1 capslcum, seeds removed and cuL
lnLo squares
1 Lbs ollve oll
3 Lbs lemon [ulce
SalL and pepper

!"#$%&'$()"#
grlll on hlgh heaL.
AlLernaLely Lhread dlced chlcken and vegeLables onLo skewers. lace
skewers on an oven Lray llned wlLh baklng paper and coaL wlLh a mlxLure
of oll, lemon [ulce, salL and pepper.
8ake ln Lhe oven for 30-40 mlnuLes or unLll chlcken ls cooked. lf cooklng
on a 88C grlll, cook chlcken for 3-6 mlnuLes each slde. Serve.

50
Chicken with Yellow Squash Salad
!"#$"% '
2 chlcken breasLs
2 Lbs ollve oll
Salad
3 yellow squash
230g cherry LomaLoes, halved
x avocado, dlced
1 cup parsley, roughly chopped
Z cup dlll, roughly chopped
2 Lsb ollve oll
2 Lbs lemon [ulce

!"#$%&'$()"#
8oll Lhe squash ln waLer for 3 mlnuLes or unLll Lender. uraln and cool.
CuL chlcken fllleLs lnLo 2.3cm Lhlck sllces. PeaL Lwo Lablespoon of oll ln a
frylng pan over medlum-hlgh heaL. lry Lhe chlcken for 3-3 mlnuLes each
slde or unLll golden and cooked. CuL Lhe cooled squash lnLo quarLers and
place lnLo a large salad bowl wlLh cherry LomaLoes, avocado, parsley, dlll,
ollve oll and lemon [ulce.
lace chlcken ln Lhe oven and cook for 10 mlnuLes. 8emove and add
sesame seeds, coaL Lhe chlcken well. 8eLurn Lo oven and cook for a furLher
10 mlnuLes or unLll chlcken has cooked. Arrange Lhe salad on a plaLe
around Lhe chlcken and serve.

Coconut Chicken Curry
!"#$"% '()
2 chlcken breasLs, sllced
2 Lbs ollve oll
1 onlon, dlced
2 Lbs red curry pasLe
1 Lsp Lurmerlc, ground
400ml coconuL mllk
12 bay leaves

!"#$%&'$()"#
PeaL 1 Lbs of ollve oll ln a wok or fry pan, add chlcken and fry for 4-3
mlnuLes or unLll golden brown. 8emove chlcken from pan.
lace remalnlng ollve oll lnLo Lhe pan and fry onlon and garllc unLll llghLly
browned, add red curry pasLe and Lurmerlc and sLlr for a furLher 1 mlnuLe.
Add coconuL mllk and bay leaves and slmmer on low heaL for 13 mlnuLes.
Cool sllghLly before servlng.

51
Moroccan Chicken Skewers
!"#$"% '

Marlnade
1 large garllc clove
2 Lsp honey
2 Lbs lemon [ulce
1 Lbs oll
1 Lsp ground cumln
1 Lsp salL
x Leaspoon cayenne pepper
x Lsp ground clnnamon

!"#$%&'$()"#
grlll on hlgh heaL.
Make marlnade by comblnlng all marlnade lngredlenLs lnLo a small bowl.
lace dlced chlcken ln a ceramlc dlsh, pour marlnade over Lhe Lop and coaL
well. Cover and refrlgeraLe for several hours or overnlghL.
1hread dlced chlcken onLo skewers and place on an oven Lray llned wlLh
baklng paper, pour marlnade over Lhe Lop of chlcken, coaLlng well. 8ake ln
for 33-40 mlnuLes or unLll chlcken ls cooked.
lf cooklng on a 88C grlll, cook chlcken for 3-6 mlnuLes each slde. Serve.

52

53
Fish with Tomato and Almond
!"#$"% '()
4 whlLe flsh fllleLs
dlced LomaLoes
1 bunch parsley, chopped
1 lemon, peel flnely graLed
1 Lsp paprlka, ground
2 Lbs oll
30g sllvered almonds

!"#$%&'$()"#
ln a bowl comblne LomaLoes, parsley, graLed lemon rlnd, garllc, paprlka, oll
and almonds.
lace flsh ln an ovenproof dlsh and Lop evenly wlLh LomaLo mlxLure.
8ake ln Lhe oven for 20-30 mlnuLes unLll Lhe flsh ls cooked.
Serve wlLh vegeLables or salad.

Tuna and Apple Salad
!"#$"% +
83g canned Luna
1 cup leLLuce, chopped
1 small green apple, cored and
dlced
Z cup green capslcum, dlced
x avocado, peeled and dlced

!"#$%&'$()"#
lace all lngredlenLs lnLo a bowl and Loss LogeLher.
,-./0 1"234 456% 37%* 8*#9 8"77 :4 6;:% %373<=

54
Thai Cabbage with White Fish
!"#$"% '
!""# %&''&#() %*&+,(-. ,/+(00(0
1 *23*2) %/*44(0
5 #&+-3% %-*6(,
5 7+(,/ %/3--3(,) ,((0(0 &20
%/*44(0
8 %9++. -(&6(,
1 :', *-36( *3-
5 ,:+34, -(;*2 +320
1< %94, %*%*29: ;3-=
1 :,4 ,&-:
1 :', 0+3(0 :&;&+320 49-4
8 > ?!# @/3:( 73,/ 73--(:,

!"#$%&'$()"#
A-&%( %/*44(0 *23*2,) #&+-3% &20 %/3--3(, 32:* &2 (-(%:+3% '-(20(+ &20
49+B(C
D2 & 4&2 *2 ;(039; /(&: 7+. :/( %9++. -(&6(, 32 :/( *-36( *3- 7*+ 1 ;329:(C
E00 :/( *23*2 49+B( &20 7+. 92:3- :/( ;3>:9+( :9+2, & 0&+=(+ %*-*9+)
,:3++32# %*2,:&2:-. ,* :/&: :/( ;3>:9+( 0*(, 2*: ,:3%= :* :/( '&,( *7 :/(
4&2C E00 -(;*2 +320) %*%*29: ;3-= &20 ,&-:F ,:3+ @(-- @/3-( '+32#32# :*
,3;;(+32# 4*32:C
E00 :/( %&''&#( &20 73,/ &20 #(2:-. ,3;;(+ 92%*6(+(0 7*+ & 7(@ ;329:(,
92:3- %&''&#( 3, %**=(0 '9: ,:3-- 73+; &20 73,/ 3, %**=(0C G:3+ 32 :/(
:&;&+320 &20 ,(+6(C

55
Fish and Pine nut Patties
!"#$"% '()
300g whlLe flsh fllleLs
x cup parsley, flnely chopped
Z cup plne nuLs
x cup almond meal
2 eggs
SalL and pepper
8ockeL leaves

!"#$%&'$()"#
reheaL 88C grlll Lo medlum heaL.
lace flsh on grlll and cook for 3-4 mlnuLes, Lurnlng over once, or unLll
cooked.
lace flsh ln a large mlxlng bowl wlLh parsley, plne nuLs and almond meal,
mlxlng well, breaklng Lhe flsh lnLo small pleces. Add eggs, salL and pepper
and comblne well.
1ake 3 Lbs of flsh mlxLure and form a paLLy. lace paLLy on Lhe heaLed grlll
and cook for 1-2 mlnuLes. 8epeaL unLll all Lhe mlxLure has been used.
Serve wlLh rockeL leaves.

Baked Fish with Lemon and Parsley
!"#$"% *
2 flsh fllleLs +# sLeaks
1 Lbs ollve oll
2 Lbs lemon [ulce
3 Lbs parsley, flnely chopped
SalL and pepper

!"#$%&'$()"#
ln a bowl, mlx ollve oll, lemon [ulce, garllc and parsley.
lace flsh fllleLs on an oven Lray llned wlLh baklng paper and Lop wlLh
lemon parsley mlxLure.
8ake ln Lhe oven for 13-20 mlnuLes unLll flsh ls cooked.

56
Serve wlLh vegeLables drlzzled wlLh lemon mayonnalse.
Fish with Mustard and
Mayonnaise Sauce
!"#$"% '
2 whlLe flsh fllleLs
4 Lbs mayonnalse
1 Lsp wholegraln musLard ()*)+,-."*/
*# x Lsp ground musLard seeds

!"#$%&'$()"#
ln a small bowl, mlx mayonnalse and musLard.
lace flsh fllleLs on an oven Lray llned wlLh baklng paper and coaL evenly
wlLh mayonnalse mlxLure.
8ake ln Lhe oven for 13-20 mlnuLes unLll Lhe flsh ls cooked.
Serve wlLh salad.

Prosciutto Wrapped Fish
!"#$"% '
2 flsh fllleLs
6 Lhln sllces proscluLLo
1 Lsp Lhyme, flnely chopped
2 Lbs oll
SalL and pepper
Sllce of lemon Lo serve

!"#$%&'$()"#
Sprlnkle flsh wlLh Lhyme, salL and pepper. Wrap each flsh fllleL wlLh 3 sllces
of proscluLLo.
lace a frylng pan on hlgh heaL and add oll. lry flsh for 3-4 mlnuLes each
slde or unLll each slde ls llghLly golden and flsh ls cooked.
Serve wlLh a sllce of lemon.

57
White Fish with Mushroom and Turmeric
!"#$"% '
2 flsh fllleLs (# sLeaks
2 Lbs ollve oll
1 Lbs llme [ulce
1 cup mushrooms, dlced
SalL and pepper

!"#$%&'$()"#
lace flsh fllleLs on an oven Lray llned wlLh baklng paper. Lvenly drlzzle flsh
wlLh ollve oll and llme [ulce Lhen Lop wlLh Lurmerlc, mushrooms, salL and
pepper.
8ake flsh for 13-20 mlnuLes or unLll flsh ls cooked. Serve.

Dill Coated Swordfish with
Grilled Sweet Potato Chips
!"#$"% '
2 small swordflsh sLeaks
2 Lbs fresh dlll, chopped
Cllve oll
x sweeL poLaLo, peeled and sllced
lnLo flngers

!"#$%&'$()"#
reheaL grlll on medlum heaL.
Cn one slde of each swordflsh sLeaks rub on some ollve oll and dlll.
lace swordflsh on grlll and cook for 2-3 mlnuLes, Lurn over and cook for a
furLher 2-3 mlnuLes or unLll cooked Lhrough. 8emove from heaL and keep
warm.
lace sweeL poLaLo flngers on grlll along wlLh some ollve oll. Crlll for 4-3
mlnuLes or unLll cooked.
Serve sweeL poLaLo flngers wlLh swordflsh sLeaks.

58
White Fish with Mushroom Sauce
!"#$"% '
2 flsh fllleLs
2 Lbs ollve oll
1 small onlon, Lhlnly sllced
1 clove garllc, flnely chopped
1 cup mushrooms, sllced
1 Lsp Lhyme, flnely chopped
x cup fresh parsley, roughly
chopped
2 Lsp arrowrooL
x cup waLer
SalL and pepper

!"#$%&'$()"#
ln a heaLed pan, fry Lhe onlon, garllc and mushrooms ln oll for 3-4 mlnuLes
or unLll mushrooms are sllghLly Lender.
Add arrowrooL, Lhyme, salL and pepper and sLlr well for 1 mlnuLe.
Add waLer and sLlr consLanLly unLll sauce ls Lhlckened. Add parsley and
cook for a furLher mlnuLe.
lace flsh fllleLs on an oven Lray llned wlLh baklng paper and cover wlLh
mushroom sauce.
8ake flsh ln Lhe oven for 13-20 mlnuLes or unLll cooked. Serve.

59

60
Thai Chicken Omelette
!"#$"% '
1 chlcken breasL, dlced
3 sprlng onlons, sllced
1 Lbs oll
1 small carroL, flnely dlced
cup bean sprouLs
Small handful fresh corlander,
chopped
1 Lsp salL
x Lsp ground paprlka
3 eggs, beaLen

!"#$%&'$()"#
ln a pan on hlgh heaL, add oll and fry dlced chlcken breasL, sprlng onlons,
garllc for 3 mlnuLes, or unLll chlcken ls cooked. 8emove from heaL and add
bean sprouLs, corlander, salL and paprlka.
PeaL a frylng pan llned wlLh baklng paper. our beaLen eggs onLo Lhe
baklng paper. When Lhe boLLom of Lhe eggs are cooked Lurn Lhe mlxLure
over by placlng anoLher sheeL of baklng paper Lo Lhe slde and fllpplng Lhe
eggs onLo lL, Lhen Lransfer back Lo Lhe heaLed frylng pan. Cook for a
furLher 2-3 mlnuLes or unLll eggs are browned on Lhe boLLom.
1o serve, place omeleLLe on a plaLe and spoon chlcken mlxLure onLo one
half. lold over Lhe oLher half of omeleLLe.

61
Smoked Salmon and Chive Omelette
!"#$"% '
60g smoked salmon
1 small onlon, flnely dlced
1 Lbs oll
3 eggs
2 Lbs fresh chlves, flnely
chopped
lnch pepper

!"#$%&'$()"#
lry onlon ln oll ln a frylng pan on hlgh heaL for 2-3 mlnuLes or unLll onlons
are sofLened. 8emove onlons from pan.
ln a bowl, whlsk LogeLher eggs, onlon, chlves and pepper.
Llne Lhe frylng pan llned wlLh baklng paper and reLurn Lo heaL. Add Lhe
eggs. When Lhe boLLom of Lhe omeleLLe has cooked, Lurn Lhe mlxLure over
by placlng anoLher sheeL of baklng paper Lo Lhe slde, fllpplng Lhe mlxLure
onLo lL, Lhen Lransfer lL back Lo Lhe heaLed frylng pan and cook for a
furLher 2-3 mlnuLes or unLll eggs are browned on Lhe boLLom.
lace omeleLLe on a plaLe and dlscard baklng paper.
PeaL salmon ln Lhe frylng pan and sLlr on medlum heaL for 1-2 mlnuLes or
unLll lL llghLens ln colour. 1hls sLep ls opLlonal.
1o serve, place salmon over omeleLLe and sprlnkle wlLh exLra chopped
chlves.

62
Sweet Potato and Spinach Omelette
!"#$"% '()
2 cups sweeL poLaLo, dlced
1 medlum onlon, dlced
2 Lbs ollve oll
3 cups baby splnach
3 eggs, beaLen
SalL and pepper

!"#$%&'$()"#
re-heaL a fan-forced oven Lo 200! Celslus/400! lahrenhelL.
ln an ovenproof dlsh, comblne sweeL poLaLo, onlon, ollve oll, salL and
pepper. 8ake ln Lhe oven for 20-30 mlnuLes unLll Lhe sweeL poLaLo ls
Lender.
lace a pan on hlgh heaL wlLh waLer and brlng Lo Lhe boll. Add splnach and
cook for 1-2 mlnuLes unLll wllLed. uraln well removlng all excess waLer.
Spread sweeL poLaLo mlxLure evenly ln Lhe base of an ovenproof dlsh.
Layer wlLh splnach and pour Lhe beaLen eggs over Lhe Lop.
8ake ln Lhe oven for 13-20 mlnuLes or unLll Lhe eggs are cooked. 8emove
from oven and cool for 3 mlnuLes before servlng.

Zucchini Omelette
!"#$"% '()
3 cups zucchlnl, dlced
3 eggs
1 Lbs ollve oll
1 Lbs Larragon *# oregano
SalL and epper

!"#$%&'$()"#
Llne an ovenproof dlsh wlLh baklng paper and lay zucchlnl evenly over Lhe
boLLom of Lhe dlsh. Sprlnkle zucchlnl wlLh Larragon, salL and pepper.
ln a bowl, beaL eggs wlLh Lhe ollve oll and pour over Lhe zucchlnl.
8ake ln Lhe oven for 20-30 mlnuLes or unLll Lhe eggs are cooked. 8emove
from Lhe oven and cool for 2 mlnuLes before servlng.

63
Chicken, Avocado and Spinach Omelette
!"#$"% '
x chlcken breasL, poached and
dlced
x cup dlced avocado
2 cups Lngllsh splnach
2 Lsp mayonnalse
3 eggs, beaLen
SalL and pepper

!"#$%&'$()"#
ln a covered pan on hlgh heaL, boll Lhe splnach ln waLer for 1-2 mlnuLes, or
unLll wllLed. uraln well, removlng as much excess waLer as posslble.
lace splnach, cooked chlcken and avocado ln a bowl and mlx well.
PeaL a frylng pan llned wlLh baklng paper. our Lhe beaLen eggs onLo Lhe
baklng paper.
When Lhe boLLom of Lhe eggs have cooked, Lurn Lhe mlxLure over by
placlng anoLher sheeL of baklng paper Lo Lhe slde, fllpplng Lhe eggs onLo lL,
Lhen Lransfer lL Lo Lhe heaLed frylng pan and cook for an furLher 2-3
mlnuLes or unLll eggs are browned on Lhe boLLom.
1o serve, place omeleLLe on a plaLe and spoon chlcken and avocado
mlxLure onLo one half. urlzzle wlLh mayonnalse Lhen fold over oLher slde
of omeleLLe.

64

65
Coconut and Lime Custard
!"#$"% '
1 cup coconuL mllk
x cup waLer
1 Lbs honey
1 llme, peel flnely graLed
2 Lbs llme [ulce
1 vanllla pod (# 1 Lsp vanllla
essence
4 eggs
x cup shredded coconuL, LoasLed

!"#$%&'$()"#
lace coconuL mllk, waLer, honey, graLed llme and llme [ulce ln a pan and
slmmer over medlum heaL for 1 mlnuLe.
ln a bowl beaL eggs for a few mlnuLes Lhen add slowly Lo Lhe hoL coconuL
mllk mlxLure, whlsklng consLanLly for a smooLh conslsLency.
ulvlde Lhe cusLard mlxLure lnLo 4 lndlvldual serve ovenproof dlshes and
place Lhese ln a deep ovenproof pan. our bolllng waLer lnLo pan Lo come
halfway up Lhe sldes of Lhe dlshes. 8ake ln Lhe oven for 30-40 mlnuLes or
unLll cusLard ls seL.
Cool Lo room LemperaLure Lhen place cusLard ln Lhe frldge Lo cool for 6
hours or overnlghL.
Serve wlLh LoasLed coconuL sprlnkled on Lop.

66
Blueberry and Pear Crumble
!"#$"% '()
3 pears
1 Lbs mlxed splce
4 Lbs lemon [ulce
1 Lbs honey
300g packeL frozen blueberrles
2 Lbs arrowrooL
x cup almond meal
10 daLes
1 Lbs waLer
Z cup walnuLs, chopped

!"#$%&'$()"#
eel, core and sllce Lhe pears. PeaL a medlum slzed pan Lo low-medlum
heaL. Add pear sllces, mlxed splce, lemon [ulce and honey. Cover and cook
for 10 mlnuLes sLlrrlng regularly.
Add arrowrooL and waLer Lo Lhe pears and sLlr unLll pears are coaLed. Add
blueberrles and sLlr conLlnuously for 3 mlnuLes or unLll Lhe blueberrles
have defrosLed and Lhe sauce has Lhlckened. 8emove from heaL.
lace almond meal, daLes and waLer ln a food processor and blend unLll
well comblned. 1ransfer mlxLure Lo a bowl and sLlr ln Lhe walnuLs.
lace pears and blueberrles ln an ovenproof dlsh and Lop wlLh almond
crumble mlxLure. 8ake Lhe crumble ln Lhe oven for 13-20 mlnuLes or unLll
Lhe Lop ls golden brown. Serve.

67
Fruit and Nut Souffl
!"#$"% '
x cup almond meal
1 cup plneapple, peeled and chopped
1 cup apple, peeled, cored and
chopped
4 egg whlLes

!"#$%&'$()"#
uree Lhe plneapple and apple ln a food processor unLll lL ls Lhlck and has
a llghL creamy LexLure. 1ransfer Lhe puree Lo a bowl and fold ln ground
almonds.
ln a separaLe bowl, beaL Lhe egg whlLes unLll sofL peaks form. lold Lhe egg
whlLes genLly lnLo Lhe almond mlxLure.
lace 4 lndlvldual ovenproof dlshes ln a baklng Lray fllled wlLh waLer up Lo
half way on Lhe dlshes. ulvlde Lhe almond mlxLure evenly beLween Lhe 4
dlshes and bake for 20-30 mlnuLes.
Serve lmmedlaLely.

Blueberry Sorbet
!"#$"% '()
x medlum banana
Z cup coconuL mllk
1x Lbs honey
2 cups blueberrles
1 egg whlLe, beaLen Lo sLlff peaks

!"#$%&'$()"#
uslng an elecLrlc blender, blend LogeLher blueberrles, banana, coconuL
mllk and honey unLll well comblned.
CenLly fold beaLen egg whlLe Lhrough Lhe blueberry mlxLure Lhen pour Lhe
mlxLure lnLo an lce-cream conLalner/freezer proof conLalner and freeze for
approxlmaLely 6 hours or overnlghL unLll seL.
1o serve, cuL lnLo sllces.

68
Lemon Souffl
!"#$"% '
x cup lemon [ulce
1 graLed lemon rlnd
2 Lbs honey
3 eggs, separaLed
cup llghL coconuL mllk

!"#$%&'$()"#
ln a bowl, mlx LogeLher lemon [ulce, lemon rlnd, honey, egg yolks and
coconuL mllk. ln a separaLe bowl beaL Lhe egg whlLes Lo form sLlff peaks.
CenLly fold Lhe egg whlLes lnLo Lhe lemon mlxLure.
lace Lhe mlxLure lnLo 2 lndlvldual ovenproof dlshes ln an oven Lray fllled
wlLh waLer reachlng half way on Lhe dlshes. 1o help Lhe souffle rlse evenly,
run your flnger around Lhe edge of each dlsh.
8ake ln Lhe oven for 20-30 mlnuLes or unLll a skewer lnserLed lnLo Lhe
souffle comes ouL clean.
Serve lmmedlaLely.

Crunchy Banana Pops
!"#$"% (
1 large banana, peeled and cuL lnLo
3 pleces
3 lce-cream sLlcks
lavourlLe nuL buLLer )# nuLs
(almond buLLer or roughly chopped
pecans, walnuL)

!"#$%&'$()"#
lace banana pleces onLo lndlvldual lce-cream sLlck. Cover half Lhe banana
wlLh almond buLLer or roll ln chopped nuLs.
lace un-covered slde of banana on a plaLe llned wlLh baklng paper.
lreeze for 6 hours or overnlghL before servlng.

69
Mango and Passionfruit Sorbet
!"#$"% '()
1 large mango, peeled and flesh
dlced
1 Lbs honey
2 passlonfrulL

!"#$%&'$()"#

8lend Lhe mango, passlonfrulL and honey ln an elecLrlc blender Lo a
creamy LexLure Lhen genLly fold Lhe mango mlxLure lnLo Lhe beaLen egg
whlLe.
our mlxLure lnLo an lce-cream conLalner/freezer proof conLalner and
freeze for approxlmaLely 6 hours or overnlghL unLll seL.

Toasted Coconut Sorbet
!"#$"% '()
Z cup shredded coconuL
2 cups coconuL mllk
1 Lbs honey

!"#$%&'$()"#

lace shredded coconuL ln a fry pan on low heaL and sLlr consLanLly unLll
llghLly LoasLed. 8emove from heaL and cool.
8lend Lhe coconuL mllk and honey ln an elecLrlc blender Lhen fold Lhe
mlxLure lnLo Lhe beaLen egg whlLe.
our lnLo an lce-cream conLalner/freezer proof conLalner and freeze for
approxlmaLely 6 hours or overnlghL unLll seL. 1o serve, cuL lnLo sllces.

70
Orange and Lime Ice
!"#$"% '()
2 cups freshly squeezed orange [ulce 2 Lbs llme [ulce

!"#$%&'$()"#
Comblne Lhe orange [ulce and llme [ulce Lhen place lnLo an lce-cream
conLalner/freezer proof conLalner and freeze for 2 hours.
8reak Lhe mlxLure up lnLo crysLals wlLh a fork and reLurn Lo Lhe freezer.
ConLlnue Lhls process every 40 mlnuLes unLll Lhe conLalner ls fllled wlLh
flavoured crushed lce. Serve.

Rhubarb and Orange Sorbet
!"#$"% )(*
1 cup freshly squeezed orange [ulce
3 sLalks fresh rhubarb, leaves
removed, ends Lrlmmed and cuL
lnLo shorL lengLhs
1 vanllla pod +# x Lsp vanllla
essence
1 Lbs honey
1 egg whlLe, beaLen unLll sLlff peaks
have formed

!"#$%&'$()"#
lace orange [ulce, rhubarb, vanllla and honey lnLo a pan, cover, place on
medlum heaL and cook for 4-6 mlnuLes or unLll rhubarb ls Lender and
beglns Lo fall aparL. 8emove from heaL and cool.
When Lhe rhubarb mlxLure has cooled, place lnLo an elecLrlc blender and
blend unLll smooLh. lold genLly lnLo Lhe beaLen egg whlLe.
our mlxLure lnLo an lce-cream conLalner/freezer proof conLalner and
freeze for approxlmaLely 6 hours or overnlghL unLll seL.

71
Honeydew and Ginger Sorbet
!"#$"% '()
3 cups honeydew melon, peeled,
seeded and dlced
2 Lbs lemon [ulce
2 Lsp ground glnger
1x Lbs honey
have formed

!"#$%&'$()"#
8lend Lhe honeydew, lemon [ulce, ground glnger and honey ln an elecLrlc
blender unLll smooLh Lhen genLly fold lnLo Lhe beaLen egg whlLe.
our lnLo an lce-cream conLalner/freezer proof conLalner and freeze for
approxlmaLely 6 hours or overnlghL unLll seL.

Basil and Lime Ice
!"#$"% *('
1 cup fresh basll leaves, flrmly
packed
2 Lbs honey
x cup waLer
x cup llme [ulce
x cup coconuL mllk

!"#$%&'$()"#
8lend Lhe basll, honey, waLer, llme [ulce and coconuL mllk ln an elecLrlc
blender unLll smooLh Lhen place basll mlxLure lnLo an lce-cream
conLalner/freezer proof conLalner for 2 hours.
8reak mlxLure up lnLo crysLals wlLh a fork and place back lnLo Lhe freezer.
ConLlnue Lhls process every 40 mlnuLes unLll Lhe conLalner ls fllled wlLh
flavoured crushed lce. Serve.

72
Rockmelon and Coconut Sorbet
!"#$"% '()
Z cup coconuL mllk
1 Lbs honey
Z cup shredded coconuL
2 cups rockmelon, dlced
have formed

!"#$%&'$()"#
8lend Lhe rockmelon, coconuL mllk and honey ln an elecLrlc blender unLll
smooLh Lhen sLlr ln shredded coconuL and genLly fold mlxLure lnLo Lhe
beaLen egg whlLe.
our Lhe mlxLure lnLo an lce-cream conLalner/freezer proof conLalner and
freeze for approxlmaLely 6 hours or overnlghL unLll seL. 1o serve, cuL lnLo
sllces.

Chamomile Lemon Ice
!"#$"% *('
2 cups bolllng waLer
4 chamomlle Lea bags, +#
equlvalenL loose Lea
1x Lbs honey
2 Lbs lemon [ulce

!"#$%&'$()"#
lace Lhe Lea bags ln bolllng waLer wlLh honey and lemon [ulce and sLeep
for 3 mlnuLes, sLlrrlng occaslonally. Leave Lo cool.
lf uslng loose Lea sLraln Lea flrsL. our Lhe cooled Lea lnLo an lce-cream
conLalner/freezer proof conLalner for 2 hours.
8reak up Lhe seml-frozen mlxLure lnLo crysLals uslng a fork and reLurn Lo
Lhe freezer. ConLlnue Lhls process every 40 mlnuLes unLll Lhe conLalner ls
fllled wlLh flavoured crushed lce. Serve.

73
Traffic Lights
!"#$"% '
x rockmelon (CanLaloupe)
4 klwl frulL
8 sLrawberrles
8 wooden skewers/lce-cream sLlcks

!"#$%&'$()"#

CuL Lhe peeled and de-seeded rockmelon lnLo 3cm Lhlck pleces. eel Lhe
klwlfrulL and cuL ln half crossways.
Wash Lhe sLrawberrles and remove sLalks. CuL Lhe sharp Llp off Lhe
skewers before Lhreadlng Lhe frulL onLo each one ln Lhe colour sequence
of Lrafflc llghLs, green (boLLom), orange (mlddle), red (Lop). Serve.

Berries with Lemon Custard
!"#$"% (
1 cup berrles (choose your
favourlLes)
2 whole eggs, beaLen well
x lemon, [ulced
1 lemon, rlnd flnely graLed
1 Lsp honey
x cup llghL coconuL mllk

!"#$%&'$()"#
1o make Lhe cusLard, heaL Lhe lemon [ulce, lemon rlnd, honey and coconuL
mllk ln a pan unLll lL has reached bolllng polnL. Slowly add Lhe beaLen eggs
sLlrrlng consLanLly and vlgorously unLll Lhe cusLard has Lhlckened. 8emove
from heaL.
Cool sllghLly Lhen serve accompanled wlLh Lhe berrles.

74
Mixed Berry Compote
!"#$"% '
1 cup orange [ulce, freshly
squeezed
2 cups mlxed berrles
2 herbal Lea bags e.g. camomlle,
[asmlne

!"#$%&'$()"#
lace Lea bags and orange [ulce ln a saucepan on low heaL and slmmer for
1 mlnuLe.
Add berrles and slmmer unLll berrles are plump and [ulcy.
Cool and remove Lea bags.
Cover and refrlgeraLe for several hours prlor Lo servlng.

Almond and Honey Biscuits
!"#$"% ()*
3 cups almonds 1 cup raw honey

!"#$%&'$()"#
lace almonds ln a food processor and pulse for 20 seconds or unLll
almonds are coarsely ground.
lace Lhe ground almonds lnLo a bowl and add honey. Comblne well.
Llne a baklng Lray wlLh baklng paper. 8oll almond mlxLure lnLo balls and
place onLo Lhe baklng Lray. llaLLen balls sllghLly by presslng down on Lhem
wlLh Lhe palm of Lhe hand.
8ake blsculLs ln Lhe oven for 10 mlnuLes or unLll llghLly browned. Cool
before servlng.

75
Coconut Macaroons
!"#$"% '()
3 large egg whlLes
Z cup honey
1x shredded coconuL
Z cup almond meal

!"#$%&'$()"#
lace egg whlLes ln a bowl and beaL uslng an elecLrlc beaLer unLll sLlff
peaks form.
CenLly fold ln Lhe honey, coconuL and almond meal unLll [usL comblned Lo
mlnlmlse Lhe handllng of Lhe mlxLure.
Spoon 1-2 Lbs of mlxLure per macaroon onLo an ovenproof Lray llned wlLh
baklng paper.
8ake ln Lhe oven for 13 mlnuLes for medlum slzed macaroons, or 18
mlnuLes for larger slze macaroons

Chocolate Macaroons
!"#$"% '()
3 large egg whlLes
Z cup honey
3 Lbs cocoa powder
cup chopped walnuLs
1x shredded coconuL
Z cup almond meal

!"#$%&'$()"#
lace egg whlLes ln a bowl and beaL uslng an elecLrlc beaLer unLll sLlff
peaks form.
CenLly fold ln honey, cocoa powder, walnuLs, coconuL and almond meal
unLll [usL comblned Lo mlnlmlse Lhe handllng of Lhe mlxLure.
Spoon 1-2 Lbs of mlxLure per macaroon lnLo onLo an ovenproof Lray llned
wlLh baklng paper.
mlnuLes for larger slze macaroons, or unLll llghL brown ln colour. Cool
before servlng.

76
Coconut and Walnut Macaroons
!"#$"% '()
3 large egg whlLes
Z cup honey
cup chopped walnuLs
1x shredded coconuL
Z cup almond meal

!"#$%&'$()"#
uslng an elecLrlc beaLer beaL Lhe egg whlLes unLll sLlff peaks form. CenLly
fold ln honey, walnuLs, coconuL and almond meal unLll [usL comblned Lo
mlnlmlse Lhe handllng of Lhe mlxLure.
Spoon 1-2 Lbs of mlxLure per macaroon lnLo onLo an ovenproof Lray llned
wlLh baklng paper.
mlnuLes for larger slze macaroons, or unLll llghL brown ln colour. Cool
before servlng.

Cherry Balls
!"#$"% '()
20 fresh cherrles, de-plpped and
chopped
2 Lbs honey
x cup chopped walnuLs
1 cup shredded coconuL
3 Lbs almond buLLer

!"#$%&'$()"#
ln a bowl, mlx all lngredlenLs LogeLher. Shape mlxLure lnLo balls and place
onLo a baklng Lray llned wlLh baklng paper.
8ake ln Lhe oven for 3-10 mlnuLes or unLll cherry balls are llghLly browned.
1he balls wlll sLlll be qulLe sofL aL Lhls sLage.
lace cherry balls ln Lhe frldge unLll cooled before servlng.

77
Pears with Cashew Crumble
!"#$"% '
2 pears, halved, cored
4 Lbs maple syrup
4 daLes
x cup almond meal
x cup roughly chopped cashews

!"#$%&'$()"#
PeaL a frylng pan over low-medlum heaL, add cashews, LoasLlng for 3
mlnuLes or unLll golden brown. 8emove cashews from pan.
CoaL Lhe pear halves ln maple syrup Lhen place ln Lhe frylng pan on
medlum heaL and fry for 4-3 mlnuLes or unLll llghLly golden.
Meanwhlle, place Lhe daLes and almond meal lnLo a food processer, or
uslng an elecLrlc blender, blend unLll well comblned. SLlr ln cashews.
1o serve, place pear halves lnLo a bowl and Lop wlLh cashew crumble
mlxLure.

Cinnamon Swirl Nut Bar
!"#$"% ()*
Z cup almonds (un-salLed)
Z cup cashews (un-salLed)
Z cup walnuLs
4 Lbs ralslns
10 daLes
lnch of clnnamon, nuLmeg and
allsplce
8oughly chopped nuLs for LexLure
+,-./,0123

!"#$%&'$()"#
lf uslng drled daLes, heaL Lhe daLes ln Lhe mlcrowave (or oven) for 30
seconds so Lhey become sofL and easler Lo use.
8lend all lngredlenLs ln a food processor or blender. Add some addlLlonal
chopped nuLs Lo add crunch lf deslred.
ress mlxLure flrmly lnLo a Lray llned wlLh baklng paper Lo prevenL sLlcklng.
Cool ln Lhe frldge for a few hours.
When cooled, remove from Lray and cuL lnLo bar shapes. Serve.

78
Lemon Tarts
!"#$"% '()
asLry
1 cup almond meal
3 Lbs lemon [ulce
4 daLes
lllllng
6 Lbs lemon [ulce
1 lemon, rlnd flnely graLed
1 Lbs honey
2 eggs

!"#$%&'$()"#
lace Lhe pasLry, place pasLry lngredlenLs lnLo a blender and mlx unLll well
comblned. Llne lndlvldual holes of a muffln Lray (or slmllar) wlLh baklng
paper Lhen flrmly press Lhe pasLry lnLo Lhe boLLom and sldes Lo form a
shell. 8ake ln Lhe oven for 10-12 mlnuLes or unLll pasLry ls llghLly browned.
8emove from oven and cool.
1o make Lhe fllllng, place lemon [ulce, lemon rlnd and honey lnLo a pan,
and slmmer on low heaL for 2 mlnuLes. ln a bowl, beaL eggs well Lhen
slowly add Lhe beaLen eggs Lo Lhe slmmerlng llquld, sLlrrlng consLanLly and
vlgorously unLll smooLh and Lhlckened.
Add more honey lf deslred. Leave Lo cool sllghLly.
When Lhe pasLry has cooled, and Lhe fllllng ls reduced Lo a warm
LemperaLure, spoon Lhe fllllng lnLo each lndlvldual LarL.
lace LarLs ln Lhe frldge unLll cooled and seL.

79
Soft Sesame Halva with Almonds
!"#$"% '()*
x cup honey
x cup waLer
100g Lahlnl pasLe
1 Lsp rose essence (rosewaLer)
x cup roasL almonds

!"#$%&'$()"#
lace honey and waLer ln a pan on medlum heaL. 8rlng Lo Lhe boll Lhen
remove from heaL and cool sllghLly. lace Lahlnl ln a food processor and
blendlng on hlgh speed slowly add honey mlxLure and rose essence. SLlr ln
almonds.
Spread mlxLure evenly on a Lray llned wlLh baklng paper and place ln a
refrlgeraLor for several hours or overnlghL.
1o serve cuL halva lnLo blLe slze pleces.

Baked Quince
!"#$"% +(,
6 large qulnces
cup honey
300ml waLer
x lemon, sllced
1 chllll, de-seeded and flnely sllced
1 bay leaf

!"#$%&'$()"#
Wash Lhe qulnces well, removlng all fluff from Lhe skln. CuL lnLo elghL
sllces, removlng plps. lace qulnce pleces onLo a baklng dlsh wlLh honey,
waLer, lemon sllces, chllll and bay leaf.
Cover Lhe baklng dlsh wlLh foll, place ln Lhe oven and bake for 30-60
mlnuLes or unLll Lhe qulnces are sofL and cooked, qulnces wlll be a dark
plnk or reddlsh colour. 1esL Lhe sofLness by lnserLlng a skewer lnLo Lhe
qulnces.
Serve warm or cold.

80
Lemon Meringue Pie
!"#$"% '()
Lemon lllllng
1 cup lemon [ulce
3 Lsp flnely graLed lemon rlnd
(approxlmaLely 4 lemons)
x cup maple syrup
x cup coconuL mllk
4 Lbs arrowrooL
3 egg yolks
Merlngue
3 egg whlLes
2 Lbs maple syrup

!"#$%&'$()"#
lace lemon [ulce, lemon rlnd and maple syrup ln a medlum slze pan on
low heaL.
ln a small bowl, comblne coconuL mllk and arrowrooL. Add Lo lemon [ulce
mlxLure, sLlrrlng consLanLly unLll slmmerlng.
8eaL Lhe egg yolks ln a small bowl Lhen add Lo Lhe slmmerlng lemon
mlxLure, sLlrrlng consLanLly for 3-4 mlnuLes or unLll mlxLure has Lhlckened.
our mlxLure lnLo a ple dlsh.
1o make Lhe merlngue, ln a mlxlng bowl beaL Lhe egg whlLes lnLo sofL
peaks and Lhen slowly add maple syrup unLll Lhe merlngue ls very Lhlck.
Spoon Lhe merlngue over Lhe lemon fllllng. lace ple dlsh lnLo Lhe oven
and bake for 8-10 mlnuLes or unLll Lhe merlngue ls llghLly browned.
Cool before servlng.

81
Rhubarb and Strawberry Crumble
!"#$"% '()
1 bunch rhubarb (approx 3
cups), leaves removed, cuL lnLo
small pleces
1 punneL sLrawberrles,
Lopped and quarLered
1Z cup waLer
2 Lbs honey
2 Lbs arrowrooL
1 Lbs ground glnger
lnch each ground nuLmeg,
clnnamon, allsplce
Crumble
2 Lbs honey
x Lsp vanllla essence
Z cup almond meal
Z cup sllvered almonds

!"#$%&'$()"#
PeaL a medlum slzed pan over medlum heaL, add 1 cup of waLer, rhubarb,
sLrawberrles and honey, cover and slmmer for 3-8 mlnuLes or unLll
rhubarb and sLrawberrles are very Lender. 8emove from heaL and add Lhe
glnger, nuLmeg, clnnamon and allsplce and comblne well.
ln a small bowl, add Lhe remalnlng waLer (Z cup) and arrowrooL, sLlr unLll
Lhere are no lumps. Add Lo rhubarb mlxLure and sLlr for 1 mlnuLe or unLll
mlxLure has Lhlckened.
1o make Lhe crumble, place all crumble lngredlenLs ln a bowl and comblne
well.
our rhubarb mlxLure lnLo lndlvldual ovenproof servlng bowls and Lop
wlLh Lhe crumble. 8ake ln Lhe oven for 10-13 mlnuLes or unLll Lhe crumble
ls golden brown. Serve.

82
Apple Tart
!"#$"% '()
asLry
1 cup walnuLs
1 cup almond meal
x cup sunflower seeds
1x cups daLes, seeds removed

lllllng
x cup lemon [ulce
2 cups waLer
Z cup orange [ulce
2 Lbs honey
x Lsp ground clnnamon
x Lsp all splce
x Lsp ground cloves
3 large green apples, cored and cuL
lnLo small Lhln sllces.

!"#$%&'$()"#
Comblne walnuLs, almonds, sunflower seeds and daLes ln a food
processor. rocess on hlgh for 30-40 seconds, Lhe mlxLure wlll be coarse ln
LexLure.
Llne a 23cm LarL Lln wlLh baklng paper and press Lhe pasLry mlxLure evenly
on Lo boLLom and sldes. Cool ln a refrlgeraLor for aL leasL 30 mlnuLes.
1o make Lhe fllllng, place all Lhe fllllng lngredlenLs lnLo a pan on medlum
heaL and slmmer for 8-10 mlnuLes or unLll Lhe apple ls Lender. 8emove
apples from Lhe pan and cool. When Lhe apples are cool pour fllllng lnLo
Lhe pasLry arranglng Lhe sllces decoraLlvely. Serve.

83
Italian Carrot and Almond Torte
!"#$"% '()
3 eggs, separaLed
2 Lsp lemon rlnd, flnely graLed
cup carroL, peeled, graLed and
flrmly packed
x cup honey
2 cups almond meal
3 Lbs arrowrooL
x cup plne nuLs

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Crease a deep
20cm round cake Lln and llne wlLh baklng paper.
8eaL egg-yolks and honey ln a large bowl wlLh an elecLrlc beaLer unLll Lhey
are pale coloured, Lhlck and creamy. lold ln Lhe lemon rlnd, carroL,
almond meal and arrowrooL. ln a separaLe clean bowl, beaL egg whlLes
wlLh elecLrlc beaLer unLll flrm peaks form. lold Lhe egg whlLes genLly lnLo
carroL mlxLure. our mlxLure lnLo prepared cake Lln.
8ake ln Lhe oven for 20 mlnuLes. Sprlnkle plne nuLs on Lop of Lhe cake and
bake for a furLher 20-23 mlnuLes or unLll llghL brown and cooked. Leave
Lhe cake ln Lhe Lln and sLand for 10 mlnuLes Lo cool.
1urn ouL onLo a plaLe and serve warm or cold.

84

85
!"# %&''&()*+ ,#-).#/ 0/#1 234 -&-&5 -"&-&'56# 6"56 1)1 *&6 -&*65)*
/&7 '#-)6")*8 (")-" )/ 5 *&*9.5'#& )*+,#1)#*6:
!"#/# ,#-).#/ -5* ;# <51# ()6" -"&-&'56# -&*65)*)*+ 5 ")+"#, -&-&5
-&*6#*68 "&(#=#,8 6"# #*1 ,#/0'6 <57 ;# 5 ')66'# <&,# ;)66#,:

Chocolate Orange Cake
>#,=#/ ?92
3 eggs, separaLed
Z cup ollve oll
x cup honey
1x cups almond meal
x cup cocoa powder
CraLed rlnd and [ulce from one
large orange

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Crease a cake
Lln and llne wlLh baklng paper.
Cream egg yolks, oll and honey ln a large bowl wlLh an elecLrlc beaLer unLll
llghL and fluffy. Add almond meal, cocoa powder, orange rlnd and orange
[ulce and comblne well.
ln a separaLe mlxlng bowl beaL Lhe egg whlLes unLll sLlff peaks form. lold
Lhe egg whlLes genLly lnLo Lhe chocolaLe orange mlxLure Lhen pour Lhe
cake mlxLure lnLo a baklng Lln.
8ake ln Lhe oven for 30-60 mlnuLes or unLll cooked. 1esL by lnserLlng a
skewer lnLo Lhe mlddle of Lhe cake, lf lL comes ouL clean lL ls cooked
Lhrough. Serve.

86
Banana Chocolate Cake
!"#$"% '()
x cup oll
x cup honey
2 eggs
1 cup almond meal
x cup cocoa powder
3 bananas, flesh mashed

!"#$%&'$()"#
ln a large mlxlng-bowl cream Lhe oll, honey and eggs unLll llghL and fluffy.
Add almond meal, cocoa powder and bananas and comblne well. our Lhe
banana cake mlxLure lnLo a cake Lln.
8ake ln Lhe oven for 30-60 mlnuLes or unLll cake ls cooked. 1esL by
lnserLlng a knlfe lnLo Lhe mlddle of Lhe cake, lf lL comes ouL clean lL ls
cooked Lhrough. Serve.

Fruit Kebabs with Coconut
Chocolate Sauce
!"#$"% *(+
4-6 wooden skewers
1 orange, peeled, flesh dlced
1 green apple, cored and dlced
1 cup rockmelon, skln removed,
seeded and flesh dlced
30g chocolaLe
1 Lbs coconuL cream
x cup waLer

!"#$%&'$()"#
MelL chocolaLe ln a pan over low heaL. When melLed sLlr ln Lhe coconuL
cream and waLer. 8emove from heaL and pour lnLo a servlng bowl.
1hread 4-3 pleces of frulL onLo a bamboo skewer.
Serve frulL skewers wlLh Lhe coconuL chocolaLe dlpplng sauce.

87
Chocolate Beetroot Cake
!"#$"% '()
2 large beeLrooL *# 2 cups graLed
cooked beeLrooL
1x cups almond meal
x cup cocoa powder
Z cup honey
1 Lsp baklng powder +,*,(-./"*0
3 eggs

!"#$%&'$()"#
eel beeLrooL and boll ln waLer for 40-60 mlnuLes or unLll Lender. 8emove
from pan and seL aslde Lo cool.
When Lhe beeLrooL has cooled, graLe and remove excess llquld.
lace Lhe graLed beeLrooL ln a large mlxlng bowl wlLh all oLher lngredlenLs
and comblne well uslng a wooden spoon. our Lhe beeLrooL mlxLure lnLo a
cake Lln.
8ake ln Lhe oven for 30-60 mlnuLes or unLll cake ls cooked. 1esL by
cooked Lhrough. Serve.
!"#$ 12 ,*3 4%5,6 7.85,6 -*9:"#; %"-.#.3" <(= "66% +4%" *,/> "66 >*/8%
9?", @5A5,6 .// 5,6#":5",3%0 .,: 7".3 3?" "66 9?53"% 4,35/ %3522 -".8% 2*#@;
3?", 2*/: 6",3/> 5,3* 3?" 7""3#**3 @5A34#"B C?5% 95// ?"/- 5, ."#.35,6 3?"
D.8"B

88
Warm Chocolate Cake
!"#$"% '()
3 eggs, separaLed
Z cup maple syrup
cup vegeLable oll
100g chocolaLe
1 Lsp 100 vanllla exLracL
1 cup almond meal

!"#$%&'$()"#
re-heaL a fan-forced oven Lo 200! Celslus/400! lahrenhelL. Crease a cake
ln a large mlxlng bowl cream Lhe oll, maple syrup and egg yolks unLll llghL
and fluffy.
MelL Lhe chocolaLe ln a pan over low heaL. Add Lo creamed mlxLure along
wlLh vanllla exLracL and almond meal comblnlng well.
ln a separaLe clean bowl beaL Lhe egg whlLes unLll sLlff peaks form. Add
half Lhe egg whlLes Lo Lhe chocolaLe mlxLure foldlng ln carefully. Add
remalnlng egg whlLes and foldlng genLly. our mlxLure lnLo cake Lln.
8ake ln Lhe oven for 10 mlnuLes, reduce heaL Lo 160! Celslus/323!
lahrenhelL and bake for a furLher 4-3 mlnuLes or unLll cooked. 1esL by
cooked Lhrough.
Cool for 3 mlnuLes before servlng.

89
Coconut Chocolate Cake
!"#$"% '()
3 eggs, whole
3 eggs, separaLed
x cup vegeLable oll
Z cup coconuL mllk
x cup cocoa powder
1 cup honey
cup coconuL flour
1 Lsp vanllla bean pods

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Crease a deep
20cm round cake Lln and llne wlLh baklng paper.
ln a mlxlng bowl, whlsk Lhree egg whlLes unLll sLlff peaks have formed. ln
anoLher mlxlng bowl comblne all oLher lngredlenLs well, lncludlng Lhe
Lhree egg yolks. CenLly fold ln Lhe beaLen egg whlLes.
our Lhe cake mlxLure lnLo a prepared cake Lln and bake ln Lhe oven for
23-30 mlnuLes or unLll cake ls cooked.
Leave Lhe cake ln Lhe Lln Lo cool for 10 mlnuLes Lhen Lurn ouL onLo a plaLe
and serve warm or cold.

Chocolate Coconut Snack Bar
!"#$"% *('
cup almonds
3 Lbs deslccaLed coconuL +# freshly
graLed coconuL
1 cup walnuLs
3 Lbs cocoa powder
cup daLes

!"#$%&'$()"#
8lend all lngredlenLs ln a food processor or blender.
ress mlxLure flrmly lnLo a Lray llned wlLh baklng paper Lo prevenL sLlcklng.
Cool ln a refrlgeraLor for a few hours. When cooled, remove from Lray and
cuL lnLo bar shapes. Serve.

90
Chocolate Punch Nut Bar
!"#$"% '()
Z cup almonds (un-salLed)
cup cashews (un-salLed)
Z cup walnuLs
3 Lbs unsweeLened cocoa powder
18 daLes

!"#$%&'$()"#
lf uslng drled daLes, heaL Lhe daLes ln Lhe mlcrowave (or oven for a couple
of mlnuLes) for 30 seconds so Lhey become sofL and easler Lo blend.
8lend all lngredlenLs ln a food processor or blender.
ress Lhe mlxLure flrmly lnLo a Lray llned wlLh baklng paper Lo prevenL
sLlcklng. Cool ln Lhe refrlgeraLor for a few hours.
When cooled, remove from Lray and cuL lnLo bar shapes. Serve.

Nutty Pan Forte
!"#$"% )(*
x cup almonds
x cup hazelnuLs
Z cup plsLachlo nuLs
cup ralslns
2 Lbs cocoa powder
1 Lsp ground nuLmeg
1 Lsp allsplce
1 Lbs ground clnnamon
x cup melLed honey

!"#$%&'$()"#
lace all lngredlenLs ln a large mlxlng bowl and comblne well.
Spread Lhe mlxLure onLo a baklng Lray llned wlLh baklng paper and bake ln
Lhe oven for 3 mlnuLes.
8emove from Lhe oven and cool ln a refrlgeraLor. Serve when cooled and
hardened.

91
Coffee Chocolate Cake
!"#$"% '()
100g chocolaLe
x cup oll
2 Lbs sLrong brewed black coffee
x cup cocoa powder
3 eggs, separaLed
2 Lbs honey
x cup almond meal

!"#$%&'$()"#
MelL chocolaLe ln a pan over low heaL. our chocolaLe lnLo a mlxlng bowl
addlng oll and coffee and comblne well.
Add cocoa powder, egg yolks, honey and almond meal and comblne well.
ln a separaLe clean bowl beaL egg whlLes unLll sLlff peaks form. lold egg
whlLes genLly lnLo Lhe chocolaLe mlxLure. our chocolaLe mlxLure lnLo cake
Lln.
8ake ln Lhe oven for 40-43 mlnuLes or unLll Lhe cake ls cooked. 1esL by
cooked Lhrough.
Leave Lo cool. uusL wlLh cocoa powder Lo serve.

Chocolate Orange
!"#$"% *
1 large orange 30g chocolaLe

!"#$%&'$()"#
lace orange ln a refrlgeraLor for 3-4 hours or overnlghL Lo cool. When
cooled, cuL orange lnLo quarLers.
MelL chocolaLe ln a pan over low heaL Lhen spread over Lhe orange
quarLers uslng a knlfe of spaLula.
lace oranges on a plaLe llned wlLh baklng paper and reLurn Lo
refrlgeraLor. Serve when chocolaLe has hardened.

92
Chocolate Banana Ice-Creams
!"#$"% '
2 medlum bananas, peeled
100g chocolaLe
2 lce-cream sLlcks

!"#$%&'$()"#
CuL one end off Lhe bananas Lo form a flaL base. lnserL a plasLlc or wooden
lce-cream sLlck lnLo each banana far enough so LhaL lL holds flrm.
MelL chocolaLe ln a pan over low heaL Lhen pour chocolaLe onLo a plaLe or
flaL surface. 8oll bananas ln Lhe chocolaLe unLll well coaLed, use a knlfe Lo
spread over bananas lf needed.
lace bananas on a plaLe llned wlLh baklng paper and freeze for 6-8 hours
or unLll bananas are frozen. Serve.

Chocolate and Coconut Custard
!"#$"% (
2 cups coconuL mllk
3 eggs
100g chocolaLe, coarsely graLed
1 Lbs honey

!"#$%&'$()"#
our cusLard mlxLure evenly lnLo Lhree lndlvldual ovenproof dlshes. lace
dlshes lnLo a large baklng dlsh. our enough waLer lnLo Lhe baklng dlsh Lo
come halfway up Lo Lhe lndlvldual dlshes.
8ake ln Lhe oven for 30-40 mlnuLes or unLll Lhe cusLard ls seL. 1esL by
lnserLlng a knlfe lnLo Lhe mlddle of Lhe cusLard, lf lL comes ouL clean lL ls
cooked Lhrough.
Serve warm.

93

94
Meatball with Roast Fennel
and Basil Sandwich
!"#$"% '
1 large fennel, sLalks removed,
sllced
Cllve oll
300g mlnced meaL
1 onlon, flnely dlced,
2 Lbs rosemary
1 Lsp musLard
1 Lbs arrowrooL
SalL
3 capslcums, seeds removed and
halved
8asll

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne Lwo
baklng Lrays wlLh baklng paper.
lace sllced fennel onLo one baklng Lray and coaL wlLh ollve oll and a plnch
of salL. 8ake ln Lhe oven for 30-40 mlnuLes or unLll Lhe fennel ls Lender.
8emove from oven.
lace mlnced meaL, onlon, rosemary, musLard and arrowrooL lnLo a large
mlxlng bowl and comblne well. 8oll meaL lnLo balls approxlmaLely 2.3 cm
ln dlameLer.
lace meaLballs onLo Lhe oLher oven Lray and bake ln Lhe oven for 30-40
mlnuLes or unLll Lhe meaL ls cooked and browned.
(()*"+ ,-"#" ./0 1" .)#" ."/*1/22% /34 5"33"2 ./4" *-/3 #"678#"4
4"9"3483: )3 *-" %8;" )5 *-" </9%8<7.%=)
1o serve, place fennel on Lhe boLLom of Lhe capslcum half, followed by
basll and meaLballs.

95
Sausage and ACV Sauted Onion Sandwich
!"#$"% '
1-2 sausages, of your cholce
1 small whlLe onlon
3 Lbs apple clder vlnegar (ACv)
1 Lsp ollve oll
1 capslcum, seeds removed and
halved

!"#$%&'$()"#
reheaL 88C grlll Lo medlum heaL.
lace sausages on grlll and cook for 8-10 mlnuLes or unLll cooked. CuL
sausages lnLo 2.3 cm pleces.
Meanwhlle, sllce onlon and place ln a frylng pan on medlum heaL wlLh
apple clder vlnegar and ollve oll. SLlr well Lhen cover pan and sauLe for 4-3
mlnuLes sLlrrlng every mlnuLe unLll all llquld has been absorbed.
1o serve, place onlons aL Lhe boLLom of Lhe capslcum half and Lop wlLh
sausages.

Tuna and Egg Sandwich
!"#$"% (
193g can Luna
1 egg
1 capslcum half
SalL

!"#$%&'$()"#
8oll egg for 3-6 mlnuLes or unLll deslred flrmness has been reached. Cool
egg, peel and cuL ln half.
lace Luna on Lhe boLLom of Lhe capslcum half and place egg halves on
Lop.
Add salL lf deslred Lo serve.

96
Almond Parsley Paste
with Egg Sandwich
!"#$"% '
2 Lbs almond and parsley pasLe (%""
)*+" ,-
1 egg
1 capslcum half

!"#$%&'$()"#
8oll egg for 3-6 mlnuLes or unLll deslred flrmness has been reached. Cool
egg, peel and cuL ln half.
Spread almond and parsley pasLe on Lhe lnslde of Lhe capslcum half. lace
egg halves on Lop. Serve.

Almond Parsley Paste
with Tuna Sandwich
!"#$"% '
2 Lbs almond and parsley pasLe (%""
)*+" ,-
93g can Luna
1 capslcum half

!"#$%&'$()"#
Spread almond pasLe on Lhe lnslde of Lhe capslcum half and place Lhe Luna
on Lop. Serve.

97
Roast Vegetable Sandwich
!"#$"% '
1 small eggplanL, sllced
1 medlum zucchlnl, sllced
1 fennel, sLalks removed, sllced
Cllve oll
SalL
2 capslcums, seeds removed and
halved

!"#$%&'$()"#
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne a baklng
Lray wlLh baklng paper.
lace sllced eggplanL, zucchlnl and fennel onLo Lhe baklng Lray and coaL
wlLh ollve oll and a plnch of salL.
8ake ln Lhe oven for 30-40 mlnuLes or unLll vegeLables are Lender. (()*"+
,-. /" ,)#" $"0"*-/1"% *2-3 #"456#"7 7"8"37630 )3 *2" %69" ): *2"
;-8%6;5,%<=
Cool vegeLables sllghLly, Lhen place as many as deslred lnLo Lhe capslcum
half. Serve.

Bacon and Leek Sandwich
!"#$"% >
1 small leek, flnely sllced
3 rashers bacon, meaL only
2 eggs
1 Lbs oll
1 capslcum half

!"#$%&'$()"#
lry bacon and oll ln a frylng pan on medlum heaL, sLlrrlng consLanLly for 3-
6 mlnuLes or unLll bacon ls llghLly browned. 8emove any excess oll and add
leek, sLlrrlng consLanLly for 3 mlnuLes or unLll leek ls Lender.
Add eggs and sLlr Lo scramble lnLo Lhe bacon and leek. 8emove from heaL.
llll capslcum half wlLh bacon mlxLure. Serve.

98

99
!"" $%%&"'( )$ *+' ,%""%-)$. /'0)1'( -'/' 0/'2*'& 3()$. 2 4'.'*25"' (1)/2"
(")0'/6 7'.'*25"'( -)"" +24' 2 */3' $%%&"' 211'2/2$0'6
8, 9%3 &% $%* +24' 2 (1)/2" (")0'/ ():1"9 3(' 2 4'.'*25"' 1''"'/ *% :2;'
4'.'*25"' /)55%$( %/ <3")'$$' 4'.'*25"'( 59 (")0)$. *+)$"9 "'$.*+-29( 3()$.
2 ;$),'6

Zucchini Noodle Gado Gado Style
='/4'( >
Salad
1 medlum zucchlnl, sllced lnLo long
noodles
Z cup cucumber, sllced
2 eggs, bolled and peeled
1 chlcken breasL
WaLer
Almond sauce
1 small brown onlon, graLed
2 garllc cloves, crushed
1 Lbs oll
x cup almond buLLer
x cup coconuL cream
1 Lbs soy sauce ($%$?12"'%) %/ 1 Lsp
salL
Chllll flakes

!"#$%&'$()"#
8oll chlcken breasL ln a pan wlLh waLer for 13-20 mlnuLes or unLll cooked,
remove chlcken from pan. When chlcken ls cool shred lnLo pleces.
Make Lhe almond sauce by heaLlng Lhe oll ln a frylng pan. lry onlon and
garllc on medlum heaL for 3 mlnuLes or unLll llghLly browned.
Add almond buLLer, coconuL cream and soy sauce/salL sLlrrlng consLanLly
unLll sauce has Lhlckened. 8emove from heaL and sLlr ln a deslred amounL
of chllll flakes. Leave Lo cool sllghLly and remove any excess oll.
SLeam zucchlnl noodles ln waLer for 2 mlnuLes Lhen draln.
1o serve, place zucchlnl noodles, cucumber sllces, chlcken and egg on a
plaLe and spoon almond sauce over Lhe Lop.

100
Chicken Noodle Soup
!"#$"% '
1 medlum-large zucchlnl, sllced lnLo
long noodles
2 cups chlcken sLock
1 chlcken breasL
WaLer

!"#$%&'$()"#
8oll chlcken breasL ln a covered pan for 13-20 mlnuLes or unLll cooked.
8emove from pan and leave Lo cool sllghLly before shreddlng lnLo pleces.
PeaL chlcken sLock ln a pan on medlum heaL. Add zucchlnl noodles and
slmmer for 1 mlnuLe. 8emove from heaL.
Add chlcken Lo pan and sLlr. Serve.

Meat Soup with Caraway Seeds
!"#$"% ()*
400g mlnced meaL
1 Lbs ollve oll
2 Lbs caraway seeds
7 cups chlcken +# vegeLable sLock
3 small-medlum zucchlnl, sllced lnLo
long noodles
SalL and pepper

!"#$%&'$()"#
lry mlnced meaL ln oll ln a pan on medlum/hlgh heaL unLll browned,
sLlrrlng consLanLly whlle keeplng Lhe meaL sllghLly chunky.
When mlnced meaL has browned add pumpkln and caraway seeds, cook
sLlrrlng for 2 mlnuLes.
Add sLock, cover pan and slmmer for 13-20 mlnuLes or unLll pumpkln ls
cooked.
8emove from heaL and add zucchlnl noodles. Leave covered for 3 mlnuLes
before servlng.

101
Garlic and Parsley Noodles with Egg
!"#$"% '
1 medlum zucchlnl, sllced lnLo long
noodles
3 large garllc gloves, flnely graLed
3 Lbs ollve oll
lnch chllll flakes
SalL
Small handful chopped parsley
2 eggs, bolled

!"#$%&'$()"#
lace garllc, ollve oll, chllll flakes and salL ln a small pan on medlum heaL
and fry unLll garllc ls llghLly browned.
Comblne garllc and ollve oll mlxLure, parsley and zucchlnl noodles.
Serve wlLh bolled eggs.

Spaghetti Bolognaise
!"#$"% ()*
300g mlnced meaL
1 Lbs oll
1 onlon, dlced
2 Lsp sage, ground
2x 400g LomaLo pasLa sauce
(preservaLlve free)
2 Lsp mlxed herbs (parsley, Lhyme,
oregano)
2 large zucchlnl, sllced lnLo long
noodles

!"#$%&'$()"#
lry onlon and garllc ln a pan on medlum heaL unLll browned. Add mlnced
meaL, sLlrrlng consLanLly Lo remove lumps.
When mlnced meaL has browned, add sage and mlxed herbs, cook for 2
mlnuLes.
Add LomaLo pasLa sauce, cover pan and slmmer for 20-30 mlnuLes.
1o serve, spoon sauce over zucchlnl noodles.

102
Beetroot Noodle Fritters
!"#$"% '
1 beeLrooL, peeled and sllced lnLo
long noodles
2 eggs
Z cup almond meal
SalL and pepper
Cll

!"#$%&'$()"#
Comblne eggs, almond meal, salL and pepper ln a bowl, add beeLrooL
noodles and comblne well.
lace enough oll ln a frylng pan Lo cover Lhe boLLom of Lhe pan. lace
frylng pan on medlum-hlgh heaL.
uslng a fork, collecL a good serve of beeLrooL noodles and place ln Lhe
frylng pan and form Lhem lnLo a paLLy shape.
lry paLLy for 2-3 mlnuLes or unLll llghLly browned. lllp paLLy over and fry
for a furLher 2-3 mlnuLes or unLll browned and Lhe egg ls seL. 8emove
paLLy from frylng pan and place on a plaLe llned wlLh paper Lowel Lo draln.
8epeaL wlLh remalnlng beeLrooL noodles. Serve.

103
Singapore Style Noodles
!"#$"% '
3 eggs
3 rashers bacon, meaL only, dlced
1x cups dlced mushrooms
1 Lsp curry powder
x cup red capslcum, flnely dlced
1 Lbs soy sauce ()*)+,-."*/
*# x Lsp salL
2 small-medlum zucchlnl, sllced lnLo
long noodles

!"#$%&'$()"#
lace eggs lnLo a mlxlng bowl and whlsk. our egg ln a frylng pan llned
wlLh baklng paper on low-medlum heaL and fry for 4-3 mlnuLes or unLll
cooked. 8emove egg from pan and place onLo a cuLLlng board. 8oll egg
omeleLLe and sllce Lhlnly lnLo rlbbons.
lace mushrooms ln a bowl fllled wlLh bolllng waLer. Cover and leave for 2
mlnuLes. uraln Lhe mushrooms removlng all excess waLer.
8eLurn frylng pan Lo medlum/hlgh heaL, add oll and bacon, frylng unLll
bacon ls browned buL noL crlspy. Add mushrooms, capslcum, soy
sauce/salL and curry powder and sLlr well. Add egg rlbbons Lhen remove
from heaL.
SLeam zucchlnl noodles ln waLer for 2 mlnuLes Lhen draln. Add Lhe bacon
and mushroom mlxLure Lo noodles and comblne well Lo serve.

104
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105
!"#$%
8eef and Mushroom Coulash g 33
SLlr-lrled Chllll 8eef wlLh Cashews g 33
MeaLball lccadlllo g 36
Splcy MeaLballs ln 1omaLo Sauce g 37
lndlan Mlnce Curry g 38
Lamb and 8acon uumpllngs g 39
Lamb 8alls wlLh 1omaLo and 8asll Sauce
g 40
Lgg and 8acon lzza g 41
klds MeaL-Loaf g 42
Culck Meal - umpkln and 8acon g 42
no asLa Lasagne g 43
Lamb and Mushroom Skewers g 44

'()*+",
Chlcken, 8acon and Lgg Salad g 46
Chlcken and Cabbage Salad g 47
PoL and Splcy Chlcken g 47
an-frled Moroccan Chlcken g 48
Chllll and Carllc Chlcken Skewers g 48
Poney Chlcken and umpkln Salad g 49
Chlcken and vegeLable Skewers g 49
Chlcken wlLh ?ellow Squash Salad g 30
CoconuL Chlcken Curry g 30
Moroccan Chlcken Skewers g 31

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1una and Apple Salad g 33
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llsh and lne-nuL aLLles g 33

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g 36
roscluLLo Wrapped llsh g 36
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g 37
ulll CoaLed Swordflsh wlLh Crllled SweeL
oLaLo Chlps g 37
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Smoked Salmon and Chlve CmeleLLe g 61
SweeL oLaLo and Splnach CmeleLLe g 62
Zucchlnl CmeleLLe g 62
Chlcken, Avocado and Splnach CmeleLLe
g 63

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CoconuL and Llme CusLard g 63
8lueberry and ear Crumble g 66
lrulL and nuL Souffle g 67
8lueberry SorbeL g 67
Lemon Souffle g 68
Crunchy 8anana ops g 68
Mango and asslonfrulL SorbeL g 69
1oasLed CoconuL SorbeL g 69
Crange and Llme lce g 70
8hubarb and Crange SorbeL g 70
Poneydew and Clnger SorbeL g 71
8asll and Llme lce g 71
8ockmelon and CoconuL SorbeL g 72
Chamomlle Lemon lce g 72

106
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