It’s never been easier to eat healthy every day COOKBOOK
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Contents GREEN SMOOTHIE
7
CHIA SEED PUDDINGS
9
MUSHROOM OMELETTE WITH SILVER BEET
11
CREAMY CHICKEN AVOCADO SALAD
13
MOROCCAN CARROT SALAD
15
BROCCOLI AND SESAME SALAD
17
PALEO NACHOS
19
TURMERIC CABBAGE ROLLS WITH LARB
21
VIETNAMESE CHICKEN WINGS
23
PRAWN LAKSA
25
RAW RAINBOW PAD THAI
27
QUICK FISH CURRY WITH ROASTED CAULIFLOWER AND OKRA
29
SAUSAGES WITH ONION GRAVY
31
PISTACHIO-CRUSTED CHICKEN WITH SPICY AIOLI
33
STRACCIATELLA 35 WILD MUSHROOM ‘RISOTTO’ WITH CHESTNUTS AND TRUFFLE OIL
37
SPAGHETTI WITH PRAWNS, PESTO & PISTACHIOS
39
CAULIFLOWER FRIED RICE
41
CAULIFLOWER FRIED RICE WITH ASIAN GREENS
43
BEEF STOCK / BROTH
45
CHICKEN STOCK / BROTH
47
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A message from the Founders... At Healthy Everyday we are passionate about bringing more convenience to healthy living. We understand how hectic life can be, and that for various reasons, preparing every meal from scratch just isn’t possible for many people. We believe, whatever your situation, you should never have to sacrifice your health or feeling the best that you can. Our meals are the perfect solution for meals on the run, work lunches and even for when you just need a night off cooking. You can trust that they only contain premium quality paleo friendly ingredients that nourish you and with their extended fridge shelf life, you never have to worry about wastage. Breakfast and snacks are also covered as part of our home/office delivery service, with our delicious Byron Bay Muesli and Granola and bliss balls in three irresistible flavours. We sure do hope that our meals bring you more time to do the things you love and more energy too! Remember, Paleo is just another word to describe real food. It’s an incredible framework and foundation for optimal health and incorporates meat, seafood, eggs, fruit, vegetables, nuts, seeds and berries and generally avoids dairy, gluten, grains, legumes, artificial sugars and preservatives. The health benefits and transformations have been proven time and time again, but don’t take our word for it, see for yourself! Some people like to go cold turkey, some like a more gradual transition and some find an 80/20 approach suits them best. No matter which path you take, it’s imperative that you listen to your body carefully and find what works best for you and your lifestyle. Beyond a healthy diet, there are other important factors that play a huge role in your overall health and happiness, and let’s face it, that’s what it’s all about; being the healthiest and happiest version of ourselves until the end. It’s incredible how stress can undo all of the hard work of a good diet, how lack of sleep can deprive your body of much needed rest and restore time for cell rejuvenation and how not enough movement can cause the muscles in your body to waste, your joints to stiffen and ache and your hormones and mood to drop. Health needs to be approached in a holistic way…
• Eat real food • Sleep 8-9 hours • Move daily • Practice mindfulness regularly: qigong, meditation, yoga • Nurture safe and loving relationships and connections • Contribute to your community: work / volunteering • Avoid toxins in your food, personal care items and environment (and relationships too!) • Play, laugh, explore, enjoy time in nature and sunshine
Yes! you deserve to feel healthy every day! Don’t accept the status quo or any existing health niggles or weight issues you may have as “normal”. It won’t always be easy, and you may “fall off the wagon” once in a while, but a pursuit for optimal health will always be worthwhile. It will not only improve your physical and mental health, strengthen your performance and resilience and enrich your relationships, it will lead you to a more fulfilling life. That is our purpose and passion at Healthy Everyday, to help you lead a healthier, happier and more fulfilling life. Best results will be found when you work closely with an integrative health practitioner, someone who specializes in preventative/anti-aging medicine, for example Dr John Hart (www.hartclinic.com.au) and Helen Padarin (www.helenpadarin.com). We hope our products and the recipes in these pages bring you closer to your goals and we’re truly honoured to share this journey with you.
Pete Evans and Jai & Marlies Hobbs Co-Founders, Healthy Everyday
Disclaimer: This eBook is not intended to provide medical advice and is based purely on our own personal experiences. We recommend you consult an integrative health practitioner about any medical-related concerns before making any major changes to your diet or lifestyle.
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Green Smoothie 8 MINUTES
SERVES 2-4
PLUS OVERNIGHT FOR SOAKING NUTS
INGREDIENTS: 2 young coconut (flesh and juice) or 500 ml coconut water 1 ripe avocado, stone and skin removed 40 g silverbeet, spinach or kale, roughly chopped 1 large handful fresh mint leaves, parsley or coriander 1 free-range organic egg (uncooked)
8 walnuts, soaked overnight 8 macadamia nuts, soaked overnight ½ teaspoon ground cinnamon 1 vanilla pod (seeds scraped) or ½ teaspoon vanilla powder Filtered water, nut or coconut milk, added to desired consistency
METHOD: Cut open the tops of the coconuts by chopping a square opening into the top (preferably with 4 incisions using a cleaver), and pour out the coconut water directly into a blender jug. Scrape out the soft coconut flesh from the inside of the coconut shell with a spoon, and chop the flesh into chunks. Drain and rinse the soaking walnuts and macadamias. Add the coconut flesh and all other remaining ingredients into the blender and blend until smooth. Add filtered water, nut or coconut milk slowly until you to reach your desired consistency. Serve immediately either in a tall milkshake glass or served from the coconut shell with a straw. NOTE: You can pre-soak the nuts and store them in an airtight container in the fridge for up to 4 days.
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Chia Seed Puddings 5 MINUTES
SERVES 2
PLUS 2 HOURS SETTING TIME
INGREDIENTS: 1 young coconut
3 tablespoons honey, or to taste (optional)
125 ml (½ cup) coconut cream or coconut milk
½ cup raspberries, chopped fresh strawberries and mango or your choice of flavourings (see ideas below)
50 g chia seeds
METHOD: Cut open the top of the coconut and pour out the coconut water into a measuring cup. Scrape and scoop the coconut flesh out of the shell with a spoon and roughly chop the flesh into smaller pieces. Place the coconut flesh in a food processor with 125 ml (½ cup) of coconut water, and process until you have a smooth, thick puree. Pour the puree into a bowl, add the coconut cream or milk, chia seeds and honey (if using) and mix well. Stir through your choice of flavourings (see ideas below). Transfer the mixture into small glasses and refrigerate for at least 2 hours before serving. After two hours the chia seeds will have swollen and formed a gel with the coconut cream, forming a thick pudding with a slight crunch from the seeds. Serve with chopped strawberries and mango (if using) and a drizzle of honey. FLAVOUR VARIATIONS: BANANA, SPIRULINA & TOASTED PISTACHIO Add 2 mashed bananas and 1 teaspoon of spirulina to the chia pudding recipe above. Serve with sliced banana, chopped toasted pistachio nuts and a drizzle of honey. MIXED BERRY & SUNFLOWER SEEDS Place 150 g of fresh or frozen mixed berries and 1 tablespoon of honey in a blender or food processer and blend until smooth. Pass through a sieve to remove the seeds and set the puree aside. Fold another 100 g of mixed berries into the chia pudding recipe above. To serve, pour the puree over the pudding, arrange some extra berries on top and sprinkle with sunflower seeds. VANILLA BEAN, MACADAMIA & TOASTED COCONUT Mix the seeds from 1 vanilla bean and 50 g chopped, toasted macadamia nuts into the pudding recipe above. Serve with toasted coconut shavings, extra chopped, toasted macadamia nuts and a drizzle of honey.
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Mushroom Omelette WITH SILVER BEET
30 MINUTES
SERVES 2
INGREDIENTS: 2½ tbsp coconut oil or other good quality fat ½ onion, finely chopped 6 field mushrooms, sliced
1 tbsp chopped basil sea salt and freshly ground black pepper 6 free-range organic eggs
2 garlic cloves, finely chopped
2 silver beet leaves, stems removed and leaves torn (keep the stems for stocks)
1 tbsp chopped flat-leaf parsley
Sauerkraut, to serve
METHOD: Melt one tablespoon of the oil or fat in a medium frying pan over medium heat. Add the onion and cook for four to five minutes or until translucent. Add the mushrooms and cook for two minutes or until browned lightly and softened, tossing occasionally. Add the garlic and cook for one minute, then toss through the herbs. Season to taste with salt and pepper. Remove from the pan and keep warm. To make the omelettes, crack the eggs into a bowl and whisk lightly until combined. Season with a pinch of salt and pepper. Wipe the pan clean and place over medium heat. Heat one teaspoon of the oil or fat in the pan. Pour in half of the egg mixture and tilt the pan so the mixture covers the base. Cook for one minute or until the omelette is set underneath and still runny on top. Spoon half of the cooked mushroom mixture onto one side of the omelette and cook about one to two minutes or until the egg is lightly golden underneath and just set on top. Fold the uncovered half of the omelette over the side covered with the cooked mushroom. Slide onto a serving plate and keep warm. Repeat this process to make a second omelette. Wipe the pan clean and place over medium–high heat. Heat the remaining oil or fat in the pan. Add the silver beet then three tablespoons of water. Cook, tossing occasionally, for four minutes or until the silver beet is tender. Season with a little salt and pepper, if desired. Divide the silver beet between the plates and serve. Serve with sauerkraut on the side.
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Creamy Chicken Avocado Salad 15 MINUTES
SERVES 4
INGREDIENTS: 500 g savoy cabbage, shredded
3 tablespoons lemon juice
1 ripe avocado, stone removed, diced
Small handful mixed herbs, torn (tarragon, parsley and chervil)
300 g leftover roast chicken, shredded or chopped 3 tablespoons extra virgin olive oil (optional)
Sea salt and freshly cracked pepper 2 tablespoons pine nuts, toasted
METHOD: Mash the avocado slightly to a creamy and slightly chunky texture in a bowl, then add the cabbage, roast chicken, olive oil (if using) and lemon juice and give it a good toss through so the avocado dresses the salad evenly. Season with salt and freshly cracked pepper. Arrange the salad onto a platter and sprinkle with fresh mixed herbs and pine nuts. Serve.
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Moroccan Carrot Salad 10 MINUTES
SERVES 4
INGREDIENTS: 4 tablespoons extra-virgin olive oil
4 large carrots, grated
1 tablespoon lemon juice
1 handful of almonds (activated if possible), toasted and chopped
1 tablespoon apple cider vinegar 1 tablespoon honey 1 teaspoon grated fresh ginger 1 long red chilli, deseeded and
1 large handful of chopped coriander leaves 1 handful of chopped mint leaves
finely chopped (optional)
3 tablespoons dried barberries or currants
½ teaspoon ground sumac
sea salt and freshly ground black pepper
METHOD: In a large serving bowl, whisk together the olive oil, lemon juice, vinegar, honey and ginger until well combined. Add the chilli, sumac, carrot, almonds, coriander, mint, and barberries or currants. Toss, season with salt and pepper and serve alongside your favourite protein or as part of a spread of salads at a barbecue.
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Broccoli and Sesame Salad 15 MINUTES
SERVES 4-6
INGREDIENTS: 200 g broccoli, broken into florets, stems reserved 1 bunch of broccolini (about 180 g) 2 spring onions, thinly sliced 2 handfuls of rocket 1 small handful of mint leaves, torn 80 g (½ cup) almonds (activated if possible), toasted and chopped
2 tablespoons olive oil 1 teaspoon sesame seeds, toasted DRESSING 65 g (Âź cup) hulled tahini 3 tablespoons apple cider vinegar 1 garlic clove, finely chopped sea salt and freshly ground black pepper
METHOD: To make the dressing, combine the tahini, vinegar and garlic with 3 tablespoons of water in a bowl. Season with salt and pepper and mix well. Thinly slice the broccoli stems lengthways using a mandolin, or peel thinly with a vegetable peeler, and place in a bowl. Slice the broccolini lengthways, chop into 2 cm pieces and combine with the sliced broccoli stems. Add the broccoli florets, spring onion, rocket, mint and half the almonds. Pour on the olive oil, season with salt and pepper and gently toss to combine. Arrange the salad in a serving bowl, drizzle on the dressing and sprinkle over the remaining almonds and the sesame seeds.
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Paleo Nachos 40 MINUTES
SERVES 4-6
INGREDIENTS: 1 large sweet potato, very thinly sliced using a mandoline
1 x 400 g can diced tomatoes
3–4 tablespoons coconut oil, melted
TOMATO SALSA
freshly ground black pepper
sea salt
2 tomatoes, deseeded and diced
Cashew Cheese to serve (optional)
½ red onion, finely diced
SPICY MEXICAN BEEF
2 tablespoons chopped coriander leaves, plus extra coriander
2 tablespoons coconut oil or other good-quality fat
leaves to serve
1 onion, finely chopped
2 tablespoons lime juice
2 garlic cloves, finely chopped
2 tablespoons extra-virgin olive oil
1 long red chilli, deseeded and chopped
GUACAMOLE
500 g beef mince
1 ripe avocado, mashed or diced
1 teaspoon smoked paprika
1 garlic clove, finely diced
1 teaspoon ground cumin
1 tablespoon lime juice
½ teaspoon ground coriander
½ teaspoon chilli flakes (optional)
1 ½ tablespoons tomato paste
1 tablespoon extra-virgin olive oil
METHOD: Preheat the oven to 200°C. Line two large baking trays with baking paper. Place the sweet potato in a bowl and drizzle over the coconut oil. Toss to coat, then spread the sweet potato onto the trays in a single layer. Bake for 5 minutes, then flip the sweet potato over and return to the oven for about 2 minutes, or until golden and crispy. Season with salt. To make the spicy Mexican beef, heat the oil or fat in a frying pan over medium–high heat. Add the onion and cook for 5 minutes until translucent. Stir in the garlic and chilli and cook for 1 minute until fragrant. Add the beef and cook, stirring with a wooden spoon to break up any lumps, for 5 minutes until browned. Add the spices and tomato paste and cook for 1 minute, then mix in the tomatoes. Reduce the heat to low and simmer for 10–12 minutes. Season with salt and pepper. To make the tomato salsa, place all the ingredients in a bowl and mix. Season with salt and pepper. To make the guacamole, place all the ingredients in a bowl and mix well. Season with salt and pepper. To assemble the nachos, place the sweet potato chips on a platter or on serving plates, then top with the spicy beef, salsa and guacamole. Garnish with the extra coriander leaves and serve with some cashew cheese, if you like. 19
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Turmeric Cabbage Rolls WITH LARB
30 MINUTES
MAKES 16
INGREDIENTS: 1 tablespoon ground turmeric
1 carrot, cut into thin matchsticks
2 teaspoons sea salt
1 Lebanese cucumber, deseeded and cut into thin matchsticks
8 large green cabbage leaves 2 tablespoons coconut oil or good-quality animal fat 500 g chicken mince 3 red Asian shallots, finely diced 1 large handful of mint leaves, torn 1 large handful of coriander leaves, torn, plus extra to serve
1 handful of bean sprouts 1 lime, cut into wedges LIME AND FISH SAUCE DRESSING 120 ml lime juice 3 tablespoons fish sauce
1 small handful of Thai basil leaves, torn, plus extra to serve
1 long green or red chilli, halved lengthways, deseeded and finely chopped
3 tablespoons white sesame seeds, toasted
1 spring onion, thinly sliced, plus extra to serve
METHOD: Bring 1.5 litres of water to the boil in a saucepan. Add the turmeric and salt and cook the cabbage leaves in batches for 2–3 minutes until tender. Drain on paper towel. Set aside to cool completely. Meanwhile, to make the dressing, combine the lime juice, fish sauce, chilli and spring onion in a bowl and mix well. Heat a wok or large frying pan over medium–high heat. Add a little oil or fat and the mince and cook, stirring frequently, for 2–3 minutes until cooked and crumbly. Pour in half the dressing, add the shallot and toss to combine. Remove from the heat and leave to cool for 1 minute. Toss the mint, coriander, Thai basil and sesame seeds through the chicken mince. Cut the thickest part of the vein (about 3–4 cm) from each cabbage leaf, then cut each leaf in half. Place a leaf on a flat surface and spoon 2 heaped tablespoons of the mince and herb mixture along the base. Arrange some carrot, cucumber and bean sprouts on top. Roll up the cabbage leaf, folding in the sides, to enclose the filling. Repeat with the remaining cabbage leaves and filling. Arrange the cabbage rolls on a platter, sprinkle on the extra herbs and spring onion and serve with the lime wedges and the remaining dressing on the side.
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Vietnamese Chicken Wings 45 MINUTES PLUS 1 HOUR MARINATING TIME
SERVES 4
INGREDIENTS: 2 tablespoons tamari or coconut aminos
1⁄2 teaspoon Chinese five spice
2 tablespoons coconut oil or other goodquality fat, melted
12 chicken wings
1 tablespoon fish sauce 2 teaspoons honey (optional) 4 garlic cloves, crushed
1 small handful of mixed Thai basil leaves, coriander leaves and Vietnamese mint leaves FRIED SHALLOTS AND CHILLIES
2 spring onions, finely chopped
250 ml (1 cup) coconut oil 4 French shallots, finely sliced
1 teaspoon dried chilli flakes
2 long red chillies, thinly sliced
METHOD: To make the marinade, combine the tamari or coconut aminos, oil or fat, fish sauce, honey (if usling), garlic, spring onion, chilli flakes and Chinese five spice in a large bowl and whisk well. Add the chicken wings to the marinade and turn until the chicken is well coated. Cover and refrigerate for at least 1 hour, or ideally overnight. Preheat the oven to 200°C. Transfer the wings to a baking tray, spread out in an even layer, then roast, turning occasionally, for 25–30 minutes until the chicken is golden and cooked through. Meanwhile, to make the fried shallots, melt the oil or fat in a small saucepan over medium heat. Add the shallots and cook for 2–3 minutes until golden. Remove the shallots with a slotted spoon and drain on paper towel. To make the fried chillies, add the sliced chilli to the same coconut oil and cook for a few minutes, or until the chilli starts to turn a light golden. Remove with a slotted spoon and drain on paper towel. (The coconut oil will have taken on a lovely flavour from the shallots and chilli. You can re-use it for sautéing vegetables or cooking meat, chicken or fish.) Arrange the chicken wings on a serving platter and sprinkle with the Asian herbs and as many fried shallots and chillies as desired. Any leftover fried shallots or chillies can be stored in an airtight container for up to 1 week.
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Prawn Laksa 30 MINUTES
SERVES 4
INGREDIENTS: 250 g kelp noodles
1 small handful of Thai basil leaves
1 tablespoon coconut oil
1 small handful of coriander leaves
3 × 400 ml cans coconut milk
fried shallots
2 tablespoons honey (optional)
2 limes, quartered
½ teaspoon tamarind paste
SPICE PASTE
12 raw king prawns, peeled and deveined with tails intact
6 garlic cloves, peeled
2 ½ tablespoons fish sauce 2 ½ tablespoons lime juice ¼ Chinese cabbage (wong bok), finely shredded 1 handful of bean sprouts
150 g long red chillie, seeded and roughly chopped 2 lemongrass stems, white part only, thinly sliced 1 teaspoon ground turmeric 5 kaffir lime leaves, finely shredded
METHOD: Soak the noodles in a bowl of cold water for 10 minutes to soften slightly. Meanwhile, to make the spice paste, process the garlic, chilli, lemongrass, turmeric and lime leaves in a food processor or pound using a mortar and pestle until smooth. Place the oil in a large saucepan over medium heat. Add the spice paste and fry for 2 minutes until fragrant. Add the coconut milk, honey (if using) and tamarind paste and bring to the boil. Add the prawns and bring back to the boil. Turn off the heat and allow to sit for 5 minutes until the prawns are just cooked through. Add the fish sauce, lime juice and cabbage. Return the pan to medium heat and cook for 1 minute. Divide the noodles among four serving bowls and spoon on the laksa, making sure the prawns are divided evenly between the bowls. Garnish with the bean sprouts, basil, coriander and fried shallots. Serve with the lime quarters.
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Raw Rainbow Pad Thai 20 MINUTES
SERVES 2
INGREDIENTS: 1 large carrot
coriander leaves, to serve
1 large zucchini
1 lime, cut into quarters, to serve
1 red capsicum, deseeded, finely sliced into long thin strips
DRESSING
1/8 red cabbage, finely shredded
3 tablespoons lime juice
2 long red chillies, deseeded and finely sliced lengthways
2 ½ tablespoons tamari or coconut aminos
2 spring onions, cut into 5-cm batons and finely sliced lengthways
1 teaspoon fish sauce
50 g (1⁄3 cup) cashew or macadamia nuts (activated if possible), chopped
1 teaspoon sesame oil
sesame seeds, toasted, to serve
1 garlic clove, crushed
3 tablespoons almond butter
3 teaspoons honey (optional) 1 ½ teaspoons finely grated ginger
METHOD: To make the dressing, place all the ingredients and 3 tablespoons of water in a bowl and mix until combined. Set aside until needed. Use a vegetable peeler to shave the carrot and zucchini lengthways (or you can finely slice with a sharp knife). Cut each slice lengthways again into thin, noodle-like strips. Place the carrot, zucchini, capsicum, cabbage, chilli and spring onion in a large bowl, pour on the dressing and gently toss through with your hands to combine. Allow to stand for 10–15 minutes before serving so that the veggies absorb the lovely dressing. Transfer the pad Thai to serving bowls, sprinkle with the nuts, sesame seeds and coriander leaves and serve with the lime wedges on the side.
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Quick Fish Curry WITH ROASTED CAULIFLOWER AND OKRA 30 MINUTES PLUS 10 MINUTES MARINATING TIME
SERVES 4
INGREDIENTS: 2 teaspoons ground turmeric
5 cardamom pods
2 teaspoons ground coriander
1 teaspoon dried chilli flakes
½ head cauliflower, broken into florets
1 pinch freshly cracked pepper
4 x 180 g snapper fillets (or any firm white fish such as cod, sea bass or bream) skin on or skinned and pin-boned
1 cinnamon stick
Juice of 2 limes
140 ml fish stock or water
4 tablespoons coconut oil, melted
1 tablespoon fish sauce
1 onion, sliced
8 okras, halved
1-inch piece of ginger, finely grated
1 large handful baby spinach leaves
4 cloves garlic, minced
1 handful coriander leaves
12 curry fresh leaves 1 x 400 ml can organic coconut milk
METHOD: Preheat the oven to 200°C. Mix the turmeric and ground coriander together in a small bowl and set aside. Place the cauliflower florets, 1 tablespoon of coconut oil and half of the spice mix into a bowl and toss to combine. Transfer the cauliflower mixed with the spices onto a lightly greased oven tray with a little coconut oil and spread as a single layer. Season with a little salt and roast in the oven for 15 minutes, until golden. Set aside. Rub the remaining turmeric spice into the flesh side of the snapper fillets, then squeeze over the juice of 1 lime. Leave to marinate for 10 minutes, covered with cling film in the refrigerator. Meanwhile, heat the remaining coconut oil in a large frying pan over medium heat. Add the onion and sauté gently for 5 minutes until softened and translucent. Add the ginger and garlic and sauté for a further 30 seconds, then add the cardamom pods, cinnamon stick, chilli flakes, a pinch of freshly cracked pepper and curry leaves, and cook for a further 1 minute. Add the roasted cauliflower, okra, coconut cream and fish stock. Mix to combine, then place the fish flesh side down and gently simmer for 8 – 10 minutes until the fish is nearly cooked through. When the fish is almost cooked, add the spinach leaves and gently mix them through. To finish, season with the fish sauce (add more fish sauce to taste if desired), squeeze over the remaining lime juice, and garnish with fresh coriander.
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Sausages WITH ONION GRAVY
40 MINUTES
SERVES 4
INGREDIENTS: 800 ml Beef Bone Broth (see page 45) 2 tablespoons coconut oil or good-quality animal fat
sea salt and freshly ground black pepper Sauerkraut, to serve SALAD
8 pork or beef sausages
120 g cherry tomatoes
2 large onions, sliced
120 g yellow tear drop tomatoes
1 tablespoon tapioca flour
2 handfuls of rocket leaves
5 thyme sprigs, leaves picked
1 ½ tablespoons extra-virgin olive oil
1 tablespoon Worcestershire Sauce
1 ½ teaspoons apple cider vinegar
METHOD: Pour the broth into a saucepan, bring to the boil and simmer for 10 minutes, or until reduced by half. Remove from the heat and set aside until needed. Heat the oil or fat in a large frying pan over medium heat. Add the sausages and cook until browned on all sides and almost cooked through (about 8 minutes). Remove the sausages from the pan and set aside. Add the onion to the same pan and cook over medium heat for 5 minutes, or until softened and starting to caramelise. Add the tapioca flour, stirring constantly for 1 minute, then add the thyme. Gradually pour in the broth and Worcestershire sauce, stirring constantly. Bring to the boil and simmer for 5 minutes, or until the sauce is thickened. Season with salt and pepper. Return the sausages to the pan and cook for 2 minutes, or until they are completely cooked through. To make the salad, combine the salad ingredients in a bowl and gently toss. Season with salt and pepper. Place two sausages on each serving plate, spoon over the onion gravy and serve with the salad and a spoonful of sauerkraut on the side.
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Pistachio-Crusted Chicken WITH SPICY AIOLI
30 MINUTES
SERVES 4
INGREDIENTS: 800 g chicken breast fillets, cut lengthways into 2.5 cm
2 tablespoons coconut cream or almond milk
strips and patted dry with paper towel
100 g ( 2/3 cup) tapioca flour
150 g (1 cup) pistachio nuts 100 g (1 cup) almond meal
coconut oil or other good-quality fat, for frying
2 tablespoons fi nely chopped
lemon halves, to serve
flat-leaf parsley leaves
SPICY AIOLI
1 ½ teaspoons chilli flakes (optional)
150 g Aioli
1 teaspoon garlic powder 1 teaspoon onion powder sea salt and freshly ground black pepper 2 eggs
½ teaspoon chipotle chilli powder, or to taste ½ teaspoon finely chopped preserved lemon zest
METHOD: To make the spicy aioli, mix together the aioli, chipotle powder and preserved lemon. Set aside until needed. Blitz the pistachios to a fine crumb in a food processor. Transfer to a shallow bowl, add the almond meal, parsley, chilli flakes (if using), garlic powder, onion powder, a pinch each of salt and pepper and mix well. Place the eggs and coconut cream or almond milk in a shallow bowl and whisk well. Place the tapioca flour in another shallow bowl. One by one dust the chicken strips in the tapioca flour, shake off any excess flour, dip in the egg mixture and then coat in the nut crumb mixture, making sure you cover the entire chicken strip thoroughly. If there are areas that are not entirely coated, simply dab a little more egg mixture onto the dry spot and coat again with the nut crumbs. Heat the oil or fat in a large frying pan over medium–high heat. Add the crumbed chicken strips, in batches, and cook for 2 ½ –3 minutes on each side until golden brown and cooked through. Drain on paper towel. Allow to cool slightly before serving. Season with salt, if needed. Serve the pistachio-crusted chicken with the spicy aioli and some lemon cheeks on the side.
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Stracciatella 20 MINUTES
SERVES 4
INGREDIENTS: 1 litre (4 cups) Chicken Bone Broth (see page 47) 100 g cavolo nero 12 thin slices of pancetta, rindless bacon or lardo, cut into 2.5 cm lengths (see note)
3 eggs 2 teaspoons lemon juice 4 tablespoons chopped flat-leaf parsley sea salt and freshly ground black pepper extra-virgin olive oil, to drizzle
METHOD: Pour the broth into a saucepan and bring to the boil. Add the cavolo nero and blanch for 30 seconds, then remove from the pan, transfer to a chopping board and roughly chop. If using pancetta or bacon, add to the broth and simmer for 1 minute. (If using lardo, this is added at the end.) Combine the eggs, lemon juice and parsley in a bowl and beat with a fork. Pour into the broth and stir for 1 minute, then return the cavolo nero to the pan and season with salt and pepper. Spoon into warm bowls, top with the pancetta, bacon or lardo and drizzle over some olive oil. TIP: You can use baby spinach, silverbeet, kale or broccoli florets instead of the cavolo nero. NOTE: Lardo is pork fat that is cured with rosemary, spices and herbs. It is available from delicatessens.
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Wild Mushroom ‘Risotto’ WITH CHESTNUTS AND TRUFFLE OIL
40 MINUTES
SERVES 4
INGREDIENTS: 1 tablespoon dried porcini mushrooms
4 garlic cloves, chopped
600 g cauliflower, roughly chopped
1 teaspoon finely chopped thyme
3 tablespoons coconut oil or good-quality animal fat
125 ml (½ cup) dry white wine
150 g king brown or oyster mushrooms, sliced 150 g Swiss brown mushrooms, sliced 200 g pine, slippery jack or portobello mushrooms, sliced sea salt and freshly ground black pepper 1 onion, diced
300 ml Beef or Chicken Bone Broth or vegetable stock (see page 45 - 47) 2 teaspoons lemon juice 2 tablespoons finely chopped flat-leaf parsley leaves, plus extra to serve 4 peeled chestnuts, finely sliced and toasted truffle-infused olive oil or extra-virgin olive oil, to serve
METHOD: Soak the porcini mushrooms in 100 ml of water for 10 minutes. Drain, reserving the mushroom water. To make the cauliflower rice, place the cauliflower in the bowl of a food processor and pulse into tiny, fine pieces that look like rice. Melt 1 tablespoon of the oil or fat in a saucepan over medium–high heat. Add the sliced mushrooms and sauté for 2 minutes, season with salt and pepper and remove from the pan. Wipe the pan clean, add the remaining coconut oil or fat and the onion and sauté for 5 minutes until the onion is translucent. Stir in the garlic, thyme and reserved porcini mushrooms and sauté for 30 seconds. Pour in the wine and cook until completely reduced, 5–10 minutes. Add the cauliflower rice, broth or stock and reserved mushroom water to the pan, return the mushrooms and cook, stirring occasionally, for 5–7 minutes until the cauliflower rice is cooked through. Remove from the heat, stir in the lemon juice and parsley and season with salt and pepper. To finish, divide the risotto between four serving plates, scatter over the chestnuts and extra parsley and drizzle with the truffle or extra-virgin olive oil. NOTE: To prepare the chestnuts, score the top and bottom of each one with a knife and place on a baking tray. Roast in the oven preheated to 180°C for 10–12 minutes until the skins split. Transfer the hot roasted chestnuts to a small bowl, cover with plastic wrap and set aside for 10 minutes to steam. Peel away the hard outer layer and discard. Finely slice the chestnuts, transfer to a greased baking tray, drizzle over a little olive oil and toast in the oven at 180°C for 5–6 minutes until golden. Season with a little salt.
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Spaghetti WITH PRAWNS, PESTO & PISTACHIOS
15 MINUTES
SERVES 4
INGREDIENTS: 4 tablespoons coconut oil
120 ml olive oil
700 g raw king prawns, shelled and deveined, with tails intact
1½ tablespoons lemon juice
4–5 zucchini, spiralised into thin noodles PESTO 2 garlic cloves, chopped
sea salt and freshly ground black pepper TO SERVE extra-virgin olive oil
1 large handful of basil leaves, plus extra to serve
80 g (½ cup) pistachio nuts (activated if possible), toasted and roughly chopped
1 large handful of mint leaves
lemon wedges
60 g pine nuts, toasted
chilli flakes (optional)
METHOD: To make the pesto, place all the ingredients in the bowl of a food processor and whiz until the herbs and nuts are finely chopped. Taste and season with salt and pepper. Melt 2 tablespoons of coconut oil in a large frying pan over medium–high heat. Season the prawns with salt and pepper, then cook, in batches, for 1 minute on each side until just cooked through. Remove the prawns from the pan and set aside, covered with foil to keep warm. Wipe the pan clean and place over medium heat. Add the remaining coconut oil and the zucchini spaghetti and sauté for 2 minutes until the zucchini is almost cooked through. Season with a little salt and pepper. Remove from the heat, add the cooked prawns and the pesto and toss to combine. Transfer the spaghetti mixture to a large platter or serving plates, drizzle on some extra-virgin olive oil, sprinkle over the pistachios, add a squeeze of lemon juice and scatter on some basil leaves and a few chilli flakes, if desired.
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Cauliflower Fried Rice 35 MINUTES
SERVES 4-6
INGREDIENTS: 1 head of cauliflower, (about 1kg) separated into florets 4 slices of bacon or ham, diced 4 free-range organic eggs, whisked 2 tablespoons coconut oil 1 onion, finely chopped
100 g Brussels sprouts, sliced 2 tablespoons tamari 50 g bean sprouts 2 spring onions, finely sliced 2 tablespoons chopped coriander leaves
2 garlic cloves, finely chopped
2 tablespoons chopped flat-leaf parsley leaves
200 g small raw prawns, shelled and deveined
1 tablespoon chopped mint leaves
100 g shiitake or oyster mushrooms, sliced
1 – 2 long red chillies, sliced
Sea salt and freshly ground white pepper
2.5 cm piece of ginger, finely grated
Cultured kimchi, to serve
100 g okra, sliced
Fish sauce, to serve
METHOD: Pulse the cauliflower in a food processor until it resembles grains of rice. In a large frying pan or wok, fry the bacon over high heat until crispy. Remove and set aside. Pour the eggs into the pan and tilt the pan so that the egg covers the base. Cook for a few minutes, or until the egg is set. Remove, slice into thin strips and set aside. Heat the coconut oil in the pan over high heat, add the onion and garlic and cook for a few minutes, or until softened. Stir in the prawns, mushrooms and ginger and cook for another few minutes. Add the okra and Brussels sprouts and cook for 1 minute. Add the cauliflower and cook for 2–3 minutes, or until tender. Add the bacon, egg, tamari, sprouts, spring onion, herbs, chilli and some salt and pepper and cook for 2 minutes, or until everything is heated through and well combined. Serve with kimchi, and a splash of fish sauce.
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Cauliflower Fried Rice WITH ASIAN GREENS
35 MINUTES
SERVES 4-6
INGREDIENTS: 1 head of cauliflower (about 800 g), separated into florets
3 tablespoons Chicken Bone Broth (see page 47) or water
4 eggs
50 g bean sprouts
sea salt and freshly ground white pepper
2 spring onions, finely sliced
2 ½ tablespoons coconut oil
2 tablespoons each chopped flat-leaf parsley and coriander leaves
½ onion, finely chopped 2 garlic cloves, finely chopped 150 g shiitake or oyster mushrooms (or a mixture of both), sliced
1 large handful of water spinach or baby spinach, roughly chopped TO SERVE
2.5 cm piece of ginger, finely grated
coriander leaves
100 g okra, sliced
toasted sesame seeds
250 g bok choy, shredded
fish sauce
100 g Chinese broccoli (gai larn), chopped
lime wedges
2 tablespoons tamari or coconut aminos
1 long red chilli, finely sliced
METHOD: Place the cauliflower in the bowl of a food processor and pulse until it resembles rice. Whisk the eggs with a little salt and pepper. Place a large frying pan or wok over high heat and add ½ tablespoon of the oil. Pour in the egg and tilt the pan so that it covers the base. Cook for a couple of minutes, or until the egg is set. Remove from the pan, slice into thick strips and set aside. Heat the remaining oil in the pan over medium–high heat, add the onion and garlic and cook for a few minutes until soft. Stir in the mushrooms and ginger and cook for another few minutes until softened slightly. Add the okra, bok choy and Chinese broccoli and cook for 2 minutes. Stir in the cauliflower rice and cook for 2–3 minutes until tender. Return the egg to the pan and add the tamari or coconut aminos, broth or water, sprouts, spring onion, herbs, spinach and some salt and pepper and cook for 1–2 minutes until everything is heated through and well combined. Serve with some coriander and sesame seeds and a splash of fish sauce, a squeeze of lime and a sprinkle of chilli. 43
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Beef Stock / broth 6-12 HOURS
MAKES 4.5L
INGREDIENTS: 2 kg beef knuckles and marrowbones 3 tablespoons apple cider vinegar 1.5 kg meaty rib or neck bones 3 onions, roughly chopped 3 carrots, roughly chopped 3 celery stalks, roughly chopped
2 leeks (white part only), rinsed and roughly chopped 6 thyme sprigs, tied together 1 teaspoon black peppercorns, crushed 1 garlic bulb, cut in half lengthways 2 large handfuls flat-leaf parsley
METHOD: Place the beef knuckles and marrowbones in a stockpot or very large saucepan. Add the vinegar and pour in 5 litres of cold water, or enough to cover, and allow to stand for 1 hour. Pre heat the oven to 200°C. Put the meaty rib bones, onions, carrots, and leeks in a roasting pan and roast for 20 minutes, until well browned. Transfer to the stockpot along with the celery. Pour the fat out of the roasting pan into a separate saucepan with 1 litre of water. Place the saucepan over high heat, and bring to a simmer, stirring with a wooden spoon to loosen any coagulated liquids. Add this liquid to the bones and vegetables. Add additional water, if necessary, to cover the bones – the liquid should come no higher than within 3⁄4 inch (2 cm) of the rim of the stockpot because the volume increases slightly during cooking. Bring the stock to a boil, skimming off any scum that rises to the top. Reduce the heat to low and add the thyme, peppercorns, and garlic. Simmer the stock for a minimum of 8 hours, and up to 12 hours. 10 minutes before the stock is ready, add the parsley. Strain the stock through a fine-mesh sieve into a large container. Cover and cool in the refrigerator. Remove the congealed fat that rises to the top. Transfer to smaller airtight containers. The stock can be stored in the refrigerator for 3 to 4 days or frozen for up to 3 months. NOTE: The reserved fat can be used as cooking oil for meat, poultry and vegetables dishes.
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Chicken Stock / broth 6-12 HOURS
MAKES 4.5L
INGREDIENTS: 1.5 kg bony chicken parts (necks, backs, breastbones and wings)
3 celery stalks, roughly chopped
2 – 4 chicken feet (optional)
2 leeks (white part only), rinsed and roughly chopped
2 tablespoons apple cider vinegar
1 whole garlic bulb, cut in half
1 large onion, roughly chopped
2 large handfuls flat-leaf parsley
2 carrots, roughly chopped
1 tablespoon black peppercorns, lightly crushed
METHOD: Place the chicken pieces in a stockpot or large saucepan; add 5 litres of cold water, the vinegar, onion, carrot, celery, leek, garlic and peppercorns and leave to stand for 30 minutes – 1 hour. Bring to the boil, continuously skimming off the skin and foam that forms on the surface of the liquid. Reduce the heat to low and simmer for 6 – 12 hours. The longer you cook the broth the more the flavours will develop. Allow to cool slightly before straining the broth through a fine sieve into a large storage container. Cover and place in your refrigerator until the fat rises to the top and congeals. Skim off the layer of fat from the top and reserve the fat and broth in covered containers in your refrigerator or freezer. The reserved fat can be used as cooking oil for meat, poultry and vegetables dishes. The broth can be stored in the refrigerator up to 4 days or frozen for up to 3 months
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