eat
FREE
ISSUE 1: SURVIVING THE FIRST week
Week 1
*
Nov 2013
Contents breakfast lunch Pancakes Omelettes Yoghurt Parfait Ham & Avocado Toastie Bacon and Eggs
Chicken Wraps Chicken & Greens Salad Sushi Beetroot Salad Cauliflower Fried Rice
dinner snacks Pad Thai Mexican Rice Quinoa Caesar Salad Pesto Pasta Yellow Curry
Peanut Butter Cookies Pavlova Macaroons
Week 1
*
Nov 2013
shopping fruit vegetables blueberries tomatoes grape tomatoes cucumber lemons strawberries raspberries passionfruit
Pantry gluten free self-raising flour gluten free plain flour gluten free pasta long & short grain rice quinoa gluten free wraps shredded coconut roasted coconut dried goji berries caster sugar blanched almonds fish sauce sweet chilli sauce ground cumin seeds teriyaki sauce nori yellow curry paste coconut milk mini pavlova nests peanut butter dark chocolate (70%)
baby spinach cos lettuce avocados carrots green beans cauliflower beetroot garlic basil potatoes
fridge/ freezer chicken breast fillets shaved leg ham bacon rashers eggs goats cheese soy milk/ lactose free milk lactose free cream gluten free bread (lasts longer stored in freezer)
extras Prawn meat if desired for dinners.
breakfast
breakfast
Pancakes Serves 1 1/3 Cup GF Self Raising Flour 1/3 Cup Almond/Soy Milk 1 Egg White 2 tsp Extra Virgin Olive oil
Serving Suggestions: Blueberries w/ Maple Syrup Lemon Juice w/ Sugar Peanut Butter w/ Banana
1. Place a large frying pan over a medium heat. 2. Beat the egg white until stiff peaks form. 3. In a separate bowl, whisk flour and milk together until smooth. 4. Fold the egg whites into the flour and milk mixture until just combined. 5. Evenly disperse 2 teaspoons of extra virgin olive oil across heated pan. 6. Spoon the desired amount of batter onto the frying pan and cook until bubbles form on the surface and are beginning to pop. 7. Flip the pancake and cook until golden brown. 8. Serve with toppings of your choice.
breakfast
breakfast
omelettes serves 1 2 egg whites 1 whole egg 1/2 c chopped baby spinach 1/4 c diced avocado 1/4c goats cheese 1 strip ham/prosciutto 2 tsp extra virgin olive oil
Serving Suggestions: Fried Tomatoes tomato relish gluten free bread
1. Place a small frying pan over a medium heat. 2. Whisk together all 3 eggs. 3. Add chopped baby spinach, avocado, goats cheese and ham. 4. Stir until combined. 5. Evenly disperse 2 teaspoons of extra virgin olive oil across heated pan. 6. Pour omelette mixture into pan and cook until the underside is sealed. 7. Using a spatula, flip or fold omelette in half and continue to cook until all of the egg is cooked through. 8. Serve on gluten free bread with tomato relish.
breakfast
breakfast Yoghurt
Parfait serves 1 1 tub lactose free yoghurt 20g roasted coconut 20g dried Goji Berries
1. Layer your favourite fillings with lactose free yoghurt in a parfait glass or mason jar to eat on the go.
Serving Suggestions: This breakfast can be completely customised to your preferences. Fresh berries/ almonds banana/ cinnamon
breakfast
breakfast Ham and avo
toastie serves 1 2 slices Gf and lf bread Slices of Tomato Slices of Avocado Shaved Leg Ham
Serving Suggestions: The alternative options to these fillings are endless.
Why not try: Roast Pumpkin and spinach Chicken and capsicum Mushroom and spinach
1. Preheat sandwich press or oven grill. 2. Layer your fillings between two slices of your favourite gluten and lactose free bread. ( We have used Pure Bred) 3. Grill until lightly toasted.
breakfast
breakfast
bacon &
eggs
serves 1 1 slice of Gf and lf bread 1 egg 2 rashers of bacon
Serving Suggestions: This is the perfect way to start your lazy weekend.
1. Fry the bacon in a non-stick cooking pan. 2. Once bacon is cooked to your liking, set aside in the pan. 3. In the same pan and fry the egg. 4. While egg is frying, cook the bread in a toaster. 5. Once the egg is cooked and the bread toasted serve with the bacon topped with your favourite condiment.
lunch
Lunch chicken
wraps Serves 1 2 gluten free wraps Handful of baby spinach sliced cucumber sliced tomato shredded chcken breast
Serving Suggestions: this recipe is so easy to customise. Add your own choice of fillings and condiments.
1. Prepare vegetables by slicing them thinly. 2. Heat up wrap in microwave until soft and pliable. 3. Arrange your fillings on the wrap and fold, tucking the bottom in to secure the fillings.
lunch
Lunch chicken
salad Serves 1 1/2 Chicken Breast zest of a lemon Handful of baby spinach sliced cucumber 8-10 snow peas 8-10 beanettes diced avocado salt and pepper and pepper
Serving Suggestions: The perfect lunch, can be made a day ahead and stored in an airtight container in the fridge.
1. Dice chicken breast and rub in lemon zest, salt and pepper. 2. Grill chicken on a medium heat, slightly oiled frying pan until lightly browned 3. Wash and prepare vegetables. 4. Combine all of the ingredients in a large bowl and serve.
lunch
lunch
Sushi Makes 4 sushi rolls. 4 nori rolls 1 cup sushi or short grain rice 1tbsp rice wine vinegar 1/2 chicken breast 1/4 cup teriyaki sauce avocado sliced julienne cucumber sliced julienne Sushi mat
1. Dice chicken and marinate in the teriyaki sauce. 2. Boil the rice in 2 cups of water for 10 minutes, bring to simmer until all liquid is absorbed. 3. Toss rice wine vinegar through rice, cover and let stand until cool. 4. Cook the marinated chicken on a frying pan over medium heat. Be sure to cook the chicken right through. Allow chicken to cool before assembling the sushi roll. 5. Place the nori sheet shiny side down on the sushi mat and with wet hands spread the rice on the lower two thirds of the nori sheet.
6. Arrange your fillings in a horizontal line across the middle of the rice and gently lift then roll the end of the mat closest to you over the ingredients and continue to roll. Once the end is reached, dab a line of water along the exposed edge of nori to help seal it. 7. Still wrapped in the sushi mat, roll the sushi roll back and forth to make a round shape, then using a sharp knife slice the rolls at your desired length. 8. Serve with soy sauce, pickled ginger or wasabi.
lunch
Lunch beetroot goats cheese
salad Serves 4 3 small beet roots 100g baby spinach 100g goat’s cheese, 2 tbsp balsamic vinegar 3 tbsp extra-virgin olive oil
Serving Suggestions: To make this salad a little heartier, add chick peas and pine nuts.
1. Cook the beetroot in a large saucepan of simmering water for about 30 minutes or until tender. Remove saucepan from heat and allow beetroots to cool in the water for 10 minutes, then drain. 2. Once the beetroots have cooled enough to handle but are still warm, put on a pair of plastic gloves and peel the beetroots using a spoon. 3. Cover your chopping board with cling wrap and dice the beet roots 4. Toss baby spinach, goat’s cheese and beet root in a salad bowl. 5. Whisk olive oil and balsamic vinegar and drizzle half over the salad, toss salad again. 6. Serve the salad with the remaining vinaigrette on the side.
lunch
Lunch cauliflower
fried rice Serves 2 2 tbsp. sesame oil 2 cloves of garlic, crushed One fresh chili, chopped Half a large cauliflower 2 tbsp. soy sauce 1 whole chicken breast, diced 2 eggs 2 spring onions, chopped Crushed peanuts to serve Sweet chili sauce to serve
1. Roughly chop the cauliflower then pulse in a food processor until finely diced into the size of rice. 2. Heat sesame oil in a wok or large frying pan and fry crushed garlic until golden then add the chopped chili. 3. In the same pan, add the chicken breast and cook until lightly browned. 4. Next add the cauliflower ‘rice’ and toss for a minute, then add the spring onions. Add 2 tbsp. of soy sauce and stir through. 5. Make a well in the middle of the ‘rice,’ crack in one egg and scramble. Stir the cooked egg through then repeat this step with the second egg. 6. Serve with crushed peanuts and sweet chili sauce.
dinner
dinner pad
thai Serves 2 125g Flat rice noodles 1 tbsp. oil 4 cloves garlic, crushed 1 whole chicken breast, diced 2 eggs 2 tbsp. lemon or lime juice 2 tsp. raw sugar 2 tbsp. fish sauce 1 tbsp. sweet chilli sauce Crushed peanuts to serve Bean sprouts to serve
Serving Suggestions: Leftovers from this meal make a great lunch.
1. Place noodles in a large bowl and cover with boiling water stand aside for 10-15 minutes then drain and rinse with cool water. 2. In a hot wok or frying pan, heat oil and add garlic and chicken and cook until lightly browned. 3. Create a well in the middle and crack in eggs, scrambling them as they cook. 4. Combine the lemon/lime juice, sugar, sweet chili sauce and fish sauce with ½ cup of boiling water and stir until sugar has dissolved then add to the pan along with noodles and simmer until the liquids have reduced. 5. Serve with crushed peanuts and bean sprouts.
dinner
dinner Mexican
rice bowl Serves 2 1 cup rice or quinoa 1 whole chicken breast, diced 1tbsp paprika 1/2 tbsp ground cumin seeds dash of cayenne pepper 1 diced tomato 1/2 avocado, mashed 1 cup shredded lettuce 2 tsp olive oil salsa to serve
Serving Suggestions: This is a great interactive dinner with the kids, let them choose their own combinations.
1. Cook rice or quinoa according to packet instructions. 2. While cooking rice or quinoa combine paprika, cumin and cayenne pepper in a large bowl with olive oil and toss chicken breast through until evenly coated. 3. Heat a large frying pan on medium and drizzle in olive oil to coat the pan, fry the chicken until cooked through. 4. Layer cooked rice and chicken with tomato, avocado, lettuce and salsa in a large bowl and enjoy.
dinner
dinner chicken caesar
salad Serves 4 2-4 cloves of garlic juice of 1 lemon 40g Parmesan cheese 3 tbsp natural yogurt 1 splash of Worcestershire sauce 1 tbsp red wine vinegar 1 tsp. English mustard 1/2 bunch of fresh basil 2 slices gf bread, toasted 2 rashers bacon, fried 1 cos lettuce cherry tomatoes 1 whole chicken breast 1/2 tsp. paprika
Serving Suggestions: This spicy salad can be toned down by skipping the paprika.
1. Dust chicken with paprika and cook in an oiled frying pan on medium heat until cooked through. 2. Pulse garlic, lemon juice, yoghurt, worcestershire, vinegar, mustard and basil in a blender until smooth to make the dressing. 3. Roughly chop lettuce, tomatoes, toasted bread, bacon and chicken, toss in a salad bowl. 4. Drizzle salad with half of the dressing and toss through. 5. Serve up salad, drizzle again with dressing and serve with remaining dressing on the side.
dinner
dinner pesto
chicken pasta Serves 5 1 whole chicken breast, diced 2 sprigs fresh rosemary 5 cloves garlic 8 grape tomatoes 250g green beans large bunch of basil 70g blanched almonds 50g parmesan cheese 2 tbsp olive oil juice of 1 lemon 300g gf pasta 100g baby spinach
Serving Suggestions: The pesto sauce can be tweaked to your own taste. Eg. More water and oil will result in a thinner sauce,
1. Cook pasta according to packet and drain. 2. In an oiled frying pan, cook 2 cloves of minced garlic until golden, add chicken and rosemary. Cook until chicken is lightly browned. 3. Place beans in a deep dish with boiling water, cover and let sit for 10 minutes. 4. In a blender, combine basil, almonds, cheese, oil, 1/2 cup warm water, lemon juice and 3 cloves of minced garlic and blend until smooth. If needed, add warm water. 5. In the same pan as the chicken, lightly fry halved grape tomatoes then add basil pesto, spinach, drained beans and pasta and stir until combined.
dinner
dinner Yellow
Curry Serves 4 1 whole chicken breast 200ml coconut milk 2 tbsp fish sauce 1 tbsp sugar 2 small potatoes, diced 8-10 grape tomatoes 2 cups uncooked rice 4 tbsp yellow curry paste
Serving Suggestions: Adding more coconut milk will make a more mild curry.
1. Cook long grain rice according to instructions on the packet. 2. In a large oiled frying pan on a low heat, heat the curry paste until fragrant. 3. Add the chicken and stir fry on a high heat, slowly adding coconut milk, fish sauce and sugar then bring to the boil. 4. Add the potatoes and tomatoes and simmer until the meat is cooked through. 5. Serve with rice.
snacks
snacks Choc Peanut
Cookies Makes 12 1 cup smooth peanut butter 1 egg 3/4 cup brown sugar 2 tbsp plain gf flour 80g dark chocolate, chopped
1. Preheat oven to 180C fan forced. 2. Combine peanut butter, egg, sugar and flour in a bowl. 3. Add chocolate. 4. Using a teaspoon, drop batter onto a lined baking tray and gently press down on each cookie. 5. Bake for 10 minutes until lightly browned. 6. Allow to cool on the tray before transferring to a wire rack.
snacks
snacks
pavlova Makes 10 10 mini pavlova nests 300mL lactose free cream 6 strawberries, sliced handful of blueberries handful of raspberries 2 passionfruits 1 kiwi fruit, sliced
Serving Suggestions: The ultimate party dessert. Lay out the ingredients and invite your guests to make their own creations.
1. Prepare the various fruits of your choice. 2. Place pavlova nests in small ramekins and drizzle with cream. 3. Arrange your favourite fruits on top.
Snacks
Snacks
macaroons Makes 20 3 1 2 2 3
Serving Suggestions: Give your friends these baked goods as gifts by packing them in decorated noodle take away boxes.
Egg Whites cup caster sugar tsp lemon zest tbsp gf corn flour cups shredded coconut
1. Preheat oven to 160C (315F) 2. Beat the egg white with an electric mixer until stiff peaks form. 3. Gradually add sugar, whisking well after each addition. 4. Whisk until all the sugar has dissolved and the mixture is thick and glossy. 5. Fold in cornflour and coconut until just combined. 6. Drop heaped teaspoons of mixture onto baking tray. 7. Bake for 20 mins or until pale golden. 8. Allow to sit on tray for 5 minutes before transferring to a wire rack to cool completely.