FREE TASTE 5 RECIPES
James Colquhoun and Laurentine ten Bosch
THE RECIPE BOOK
84 QUICK AND DELICIOUS GLUTEN-FREE RECIPES FOR A VIBRANTLY HEALTHY LIFE!
Our Philosophy The Food Matters philosophy is simple. You are what you eat. Every day the food we put into our mouths nourishes our cells and, by extension, every other aspect of our being: mood, energy levels, hormones, cravings, brain function, sex drive, digestion, sleeping patterns and more. What works is different for everybody, yet when we feed our body the most nutrient-rich and healthful foods, we can help to prevent disease, gain more energy, manage our weight naturally and feel amazing! Laurentine and I created this recipe book to show you how easy it is to eat and enjoy foods in their most natural, wholesome state, the way nature intended. We hope you use this cookbook as a tool to gradually improve what you eat on a daily basis; including more local, fresh, organic and natural options at each meal. It’s designed to be your kitchen companion, sitting on your bench top, guiding you through each dish, providing you with a variety of nourishing options. We have carefully selected each and every recipe to ensure it is nutritious, easy to prepare and tastes amazing, so you can start to feel the benefits of eating more nourishing, wholesome foods in no time!
Legend
Easily find the recipes that meet your dietary requirements
Vegetarian Vegetarian
Grain-Free
Free from meat and seafood, may contain dairy and/or eggs
Free from all grains and grain products
Egg-Free
Gluten-Free
Free from egg-containing ingredients
Free from gluten-containing ingredients
Healing
Dairy-Free
A cultured, probiotic and digestive aid
Free from dairy products
Raw
Nut -Free
No heat treatment above 111 degrees Fahrenheit (44 degrees Celsius), suitable for vegans
Free from all tree nuts
Cook's Notes
All cup and spoon measurements are level and based on US metric measures. Oven temperatures are for standard home ovens. QUANTITY
1 TEASPOON (TSP)
1 TABLESPOON (TBSP)
¼ CUP
½ CUP
¾ CUP
1 CUP
1 PINT
1 QUART
1 GALLON
USA METRIC
5 ML
15 ML
60 ML
120 ML
180 ML
240 ML
475 ML
950 ML
3.8 L
AUSTRALIAN METRIC
5 ML
20 ML
60 ML
125 ML
180 ML
250 ML
475 ML
950 ML
3.8 L
Super
DETOX GREEN JUICE Detoxify, alkalize and improve your energy with this gorgeous green juice! It’s the perfect start to your day! Serves 1.
INGREDIENTS 1 small cucumber 2 kale leaves 1 pear or apple
1 small lemon or lime, peeled 2 to 3 celery stalks, leaves removed
Optional: 1 tsp barley grass, wheatgrass or spirulina powder
METHOD Juice all ingredients.
T| P This green juice is rich in chlorophyll and highly alkalizing. Chlorophyll helps the detoxification process, inhibiting the absorption of environmental pollutants and rids the body of nasty chemicals.
Breakfast
NORI ROLL
A protein-rich, savory roll packed with nutrients to sustain you all morning long. It’s a sushi roll twist on a breakfast omelette that you can take with you on the go. Serves 1.
Vegetarian
INGREDIENTS 1 sheet nori 1 free-range egg
Handful soft greens (spinach, arugula, bitter greens)
Half avocado
1 tsp organic butter or coconut oil Sea salt to taste
DRESSING Pinch chives, finely chopped
2 tbsp organic yogurt (coconut or dairy)
1 tsp ground turmeric
UTENSILS Bowl Whisk or fork Frypan
METHOD 1) Whisk egg in a bowl. Meanwhile, heat 1 tsp organic butter or coconut oil in a pan and pour in the whisked egg to create a mini omelette. Once cooked on one side and cooked through, set aside. 2) Mix together chives, yogurt, and turmeric. 3) Spread the sheet of nori on a cutting board, drape the omelette overthe sheet and spread the avocado slices over it, dollop on the dressing and a pinch of salt. 4) Roll up the egg filled nori, cut in two and eat immediately in order not to let the nori go soggy.
T| P This is a perfect breakfast; it's packed with healthy fats, healthy protein and anti-inflammatory ingredients.
Zucchini pomodoro (RAW PASTA)
One of our absolute favorites! It’s quick to make and tastes just as good as the regular pasta version, without the heavy feeling post-meal! Serves 1.
Vegetarian
INGREDIENTS 3 zucchini
1/4 cup olive oil
1 cup tomatoes
2 cloves garlic
6 soaked sun-dried tomatoes
1 fresh date
2 tbsp parsley or basil 1 tsp sea salt
UTENSILS Spiralizer or vegetable peeler Food processor or blender
METHOD 1) Soak the pitted date in warm water for 10 to 30 minutes to allow them to soften and sundried tomatoes. 2) Spiralize the zucchini into noodles, or with a peeler into ribbons. 3) For the sauce, place remaining ingredients in food processor/ blender until smooth. 4) To serve, place the zucchini noodles/ ribbons into bowls and pour the raw source over the top, just like you would for a bowl of pasta.
T| P Zucchini provides you with lutein and zeaxanthin, two carotenoids that promote healthy eyesight! They’re also a source of magnesium, folate and fiber.
Chocolate
PUMPKIN COOKIES
These soft pumpkin cookies are one of our absolute favorites! Just try stopping at one! Serves 16 to 18.
Vegetarian
INGREDIENTS 1 1/2 cups pumpkin (skin removed and cut into 1 inch cubes) 1/4 cup softened butter or coconut oil
1 tsp vanilla extract 1 1/4 cups buckwheat flour or coconut flour 2 tsp ground cinnamon
1/4 cup 70 - 85% dark chocolate chips or chop a block roughly into chunks 1/4 tsp sea salt
1/4 cup maple syrup
UTENSILS Mixing bowl Baking dish
METHOD 1) Preheat oven to 350º F (180º C). Coat pumpkin cubes in 2 tablespoons melted coconut oil/ softened butter. Roast the pumpkin for 45 minutes or until soft. Allow to cool slightly. 2) In a bowl, mix the pumpkin pieces, butter/ coconut oil, maple syrup and vanilla. Stir in the flour, salt and cinnamon. Combine well to form a smooth batter. Stir through the chocolate chips/ chunks. 3) Spoon tablespoon-sized rounds onto a grease-proof, paperlined baking tray. Spread out with the back of a spoon so they are 'approximately' 1cm thick. Bake for about 15-20 minutes. They will still be soft and the underside should become golden brown. 4) Allow to cool completely on a wire rack before storing in an airtight container in the fridge. They are really good when they're still warm!
T| P Adding vegetables like pumpkin, sweet potato and beetroot to your sweets is a great way to pack more vegetables into your day! These cookies are so good; you won’t even notice!
Raw
COCONUT ROUGH ICE CREAM A super quick and easy treat made with only the goodness of wholesome ingredients! Nothing naughty here! Serves 2.
Vegetarian
INGREDIENTS 1 cup cashews (soaked overnight in water) 1 cup coconut milk
1 cup shredded coconut 1/2 cup maple syrup
3 tbsp cacao powder 1 tbsp vanilla extract
UTENSILS Blender Spatula Freezer-safe bowl
METHOD 1) Combine all ingredients in a high-speed blender. Blend until smooth. 2) Place ice cream mixture into a freezer-safe bowl and then into the freezer to set, stirring occasionally. Allow to set and eat with minimal guilt.
T| P This incredibly creamy ice cream contains cashews, a rich source of antioxidants, copper, manganese and other heart-protective compounds.
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