eatFREE

ISSUE 1: SURVIVING THE FIRST week

ContentsWeek 1 * Nov 2013

breakfast lunch

dinner snacks

PancakesOmelettes

Yoghurt ParfaitHam & Avocado Toastie

Bacon and Eggs

Chicken WrapsChicken & Greens SaladSushiBeetroot SaladCauliflower Fried Rice

Pad ThaiMexican Rice

Quinoa Caesar SaladPesto Pasta

Yellow Curry

Peanut Butter CookiesPavlovaMacaroons

Nov 2013

shoppingWeek 1 * Nov 2013

fruit vegetablesblueberries

tomatoesgrape tomatoes

cucumberlemons

strawberriesraspberries

passionfruit

baby spinachcos lettuceavocadoscarrotsgreen beanscauliflowerbeetrootgarlicbasilpotatoes

Pantryfridge/ freezergluten free self-raising flour

gluten free plain flourgluten free pasta

long & short grain ricequinoa

gluten free wrapsshredded coconut

roasted coconutdried goji berries

caster sugarblanched almonds

fish saucesweet chilli sauce

ground cumin seedsteriyaki sauce

nori yellow curry paste

coconut milkmini pavlova nests

peanut butterdark chocolate (70%)

chicken breast filletsshaved leg hambacon rasherseggsgoats cheesesoy milk/ lactose free milklactose free creamgluten free bread (lasts longer stored in freezer)

extrasPrawn meat if desired for dinners.

breakfast

Pancakes

Serves 1

1/3 Cup GF Self Raising Flour1/3 Cup Almond/Soy Milk1 Egg White2 tsp Extra Virgin Olive oil

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

Serving Suggestions: Blueberries w/ Maple SyrupLemon Juice w/ Sugar Peanut Butter w/ Banana

breakfast

omelettes

serves 1

2 egg whites1 whole egg1/2 c chopped baby spinach1/4 c diced avocado1/4c goats cheese1 strip ham/prosciutto2 tsp extra virgin olive oil

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

Serving Suggestions: Fried Tomatoestomato relishgluten free bread

breakfast

Yoghurt

Parfait

serves 1

1 tub lactose free yoghurt20g roasted coconut20g dried Goji Berries

1. Layer your favourite fillings with lactose free yoghurt in a parfait glass or mason jar to eat on the go.

breakfast

Serving Suggestions: This breakfast can be completely customised to your preferences.Fresh berries/ almondsbanana/ cinnamon

breakfast

Ham and avo

toastie

serves 1

2 slices Gf and lf breadSlices of TomatoSlices of AvocadoShaved Leg Ham

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

Serving Suggestions: The alternative options to these fillings are endless.

Why not try:Roast Pumpkin and spinachChicken and capsicumMushroom and spinach

breakfast

bacon

& eggsserves 1

1 slice of Gf and lf bread1 egg2 rashers of bacon

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.

breakfast

Serving Suggestions: This is the perfect way to start your lazy weekend.

lunch

chicken

wrapsServes 1

2 gluten free wrapsHandful of baby spinachsliced cucumbersliced tomatoshredded chcken breast

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

Serving Suggestions: this recipe is so easy to customise. Add your own choice of fillings and condiments.

lunch

chicken

saladServes 1

1/2 Chicken Breastzest of a lemonHandful of baby spinachsliced cucumber8-10 snow peas8-10 beanettesdiced avocadosalt and pepper and pepper

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

Serving Suggestions: The perfect lunch, can be made a day ahead and stored in an airtight container in the fridge.

lunch

Sushi

Makes 4 sushi rolls.

4 nori rolls1 cup sushi or short grain rice1tbsp rice wine vinegar1/2 chicken breast1/4 cup teriyaki sauceavocado sliced juliennecucumber sliced julienne Sushi mat

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

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.

lunch

beetroot

goats cheese

saladServes 4

3 small beet roots100g baby spinach100g goat’s cheese,2 tbsp balsamic vinegar3 tbsp extra-virgin olive oil

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

Serving Suggestions: To make this salad a little heartier, add chick peas and pine nuts.

lunch

cauliflower

fried riceServes 2

2 tbsp. sesame oil2 cloves of garlic, crushedOne fresh chili, choppedHalf a large cauliflower2 tbsp. soy sauce1 whole chicken breast, diced2 eggs2 spring onions, choppedCrushed peanuts to serveSweet 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.

Lunch

dinner

pad

thaiServes 2

125g Flat rice noodles1 tbsp. oil4 cloves garlic, crushed1 whole chicken breast, diced2 eggs2 tbsp. lemon or lime juice2 tsp. raw sugar2 tbsp. fish sauce1 tbsp. sweet chilli sauceCrushed peanuts to serveBean sprouts to serve

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

Serving Suggestions: Leftovers from this meal make a great lunch.

dinner

Mexican

rice bowlServes 2

1 cup rice or quinoa1 whole chicken breast, diced1tbsp paprika1/2 tbsp ground cumin seedsdash of cayenne pepper1 diced tomato1/2 avocado, mashed1 cup shredded lettuce2 tsp olive oilsalsa to serve

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

Serving Suggestions: This is a great interactive dinner with the kids, let them choose their own combinations.

dinner

chicken caesar

saladServes 4

2-4 cloves of garlicjuice of 1 lemon40g Parmesan cheese3 tbsp natural yogurt1 splash of Worcestershire sauce1 tbsp red wine vinegar1 tsp. English mustard1/2 bunch of fresh basil2 slices gf bread, toasted2 rashers bacon, fried1 cos lettucecherry tomatoes1 whole chicken breast1/2 tsp. 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

Serving Suggestions: This spicy salad can be toned down by skipping the paprika.

dinner

pesto

chicken pasta

Serves 5

1 whole chicken breast, diced2 sprigs fresh rosemary5 cloves garlic8 grape tomatoes250g green beanslarge bunch of basil70g blanched almonds50g parmesan cheese2 tbsp olive oiljuice of 1 lemon300g gf pasta100g baby spinach

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

Serving Suggestions: The pesto sauce can be tweaked to your own taste.Eg. More water and oil will result in a thinner sauce,

dinner

Yellow

CurryServes 4

1 whole chicken breast200ml coconut milk2 tbsp fish sauce1 tbsp sugar2 small potatoes, diced8-10 grape tomatoes2 cups uncooked rice4 tbsp yellow curry paste

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.

dinner

Serving Suggestions: Adding more coconut milk will make a more mild curry.

snacks

Choc Peanut

CookiesMakes 12

1 cup smooth peanut butter1 egg3/4 cup brown sugar2 tbsp plain gf flour80g 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 nests300mL lactose free cream6 strawberries, slicedhandful of blueberrieshandful of raspberries2 passionfruits1 kiwi fruit, sliced

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

Serving Suggestions:The ultimate party dessert. Lay out the ingredients and invite your guests to make

their own creations.

Snacks

macaroonsMakes 20

3 Egg Whites 1 cup caster sugar2 tsp lemon zest2 tbsp gf corn flour3 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.

Snacks

Serving Suggestions: Give your friends these baked goods as gifts by packing them in decorated noodle take away boxes.