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Just Eat Real Food #JERF

While it's nice to have treats or fancy recipes now and then, we recommend your everyday eating should consist of a varied diet of simple, real food and follow these nutrition principles.

  • There is no one diet that works for everyone!

  • Just Eat Real Food Your diet must be comprised of real, whole, nutrient dense food that is minimally processed. If it is no longer recognizable as a whole food, or comes in a packet with a list of ingredients it is best avoided.

  • The majority of your diet should be a variety of fibrous vegetables

  • Calories don’t matter, but calorie quality does.

  • Your first meal of the day is THE most important for setting you up to fail or thrive

  • Cut gluten, dairy, soy, vegetable oils, corn, GMO foods, sugar, preservatives, artificial sweeteners, and alcohol for ultimate health & rapid results

  • Avoid processed flours (corn, rice, maize, tapioca) as they raise blood sugar more than sugar itself!

  • Hydrate with at least 2-3 litres per day

  • Eat your carbs later in the day, and especially at night (not in the morning!)

  • If your diet isn’t working for you, it’s a key sign that you are eating too many carbohydrates for your body type.

  • Small amounts of fermented foods like Saurkraut, or Kimchi with each meal (if tolerated well by your gut)

  • Cook in high quality fats that won't get damaged like coconut oil, butter, lard, or ghee


You can't go wrong when you just eat real food

Stu’s Mixed Berry Chia Pudding


450g Mixed Berries (if frozen thaw first)

110g Chia seeds

2-3 Tbsp Honey depending on how sweet you want it

1 Tsp Vanilla bean paste

You may substitute 150g of berries for coconut cream.



  1. Put all ingredients except for the chia seeds in a high speed blender and blend until smooth. You may need to add a little water to loosen.

  2. Check the taste.

  3. Put into bowl and add the chia seeds mixing to combine.

  4. Put in the fridge and mix another 2 times over the next 20-30 minutes.


To Serve

Put some of the chia seed pudding in a serving bowl, top with coconut yoghurt, fresh berries and mint.

Stu’s Quick and Easy San Choy Bau


500g Beef Mince

3 Large Carrots grated

2 Large handfuls Baby Spinach

1 knob of Ginger

1 clove of Garlic

2 tbsp Tamari

2 tbsp Coconut aminos

1 tbsp Coconut Oil

1 large Chilli

1 Iceberg Lettuce

1 Cucumber

1 Capsicum



1 Lemon


  1. Heat a large pot then add half of the coconut oil. Brown off the mince and transfer into a bowl.

  2. Place the other half of coconut oil in the pot and sweat ginger and garlic for 2 min. Add carrot and cook until softened.

  3. Put spinach and cooked meat back in the pot with the tamari and coconut aminos and cook for 5 minutes.

  4. Wash lettuce and place on plate, slice cucumber, capsicum, chilli and herbs.

  5. Before serving stir through half of the mint and coriander into the meat and adjust seasoning with salt or some more tamari or coconut aminos.

  6. To assemble put some meat into the lettuce leaf, top with cucumber, capsicum, chilli and sprinkle mint and coriander and a squeeze of lemon.

  7. Get a good night’s sleep before going to In2Great Fitness for another awesome training session!

Chloe's Spelt Tagliatelle Carbonara

Did you know our lovely member Chloe AKA 'The Recipe Hack', loves a good cook up, and her Instagram is filled with hilarious stories, yummy foods and great ideas. Make sure you carefully read her methodology, there are some bonus winning tips in there ;)

A low gluten, lower dairy modified alternative to the family favourite


Serves 2 as the main event
Serves 4 as a starter

Pasta Ingredients:
200g spelt flour
10ml Oil
2½ Eggs

Sauce Ingredients:
Splosh of Olive oil
1/4 onion, diced or chopped as fine as you like
2 slices of bacon/ham
Handful of button mushrooms
1 -2 cloves of garlic
40 ml White wine
160ml lactose free cream
2 Eggs
30g Parmesan cheese, freshly grated *use almond meal if your wanting to cut the dairy even more*
Parsley, finely chopped
S&P to taste

Pasta first:
1. Sift the spelt flour and a pinch of salt into a large bowl and make a well in the middle
2. Mix the eggs with the oil

3. Add the oily egg mix into the well using a fork
4. Stir the dough (in the bowl) with the fork until it comes together
5. Tip the mixture out onto a lightly floured clean surface
6. Knead the dough for about 10 mins until it becomes very smooth and elastic
7. Wrap in plastic and rest in the refrigerator for a minimum of 30 minutes (set a timer)
8. While the pasta is very literally chillin' in the fridge get your sauce stuff on the go or head down to the gym for a 30 minute class, like TRX!

Sauce next:
1. Heat the oil in a frypan or similar and add bacon, onion and garlic
2. Fry until the bacon is lightly brown and the onion is cooked
3. Bung in the mushies, cook until they change color
4. Add white wine and boil until evaporated
5. Turn frypan off
*if at this point your timer has gone off, grab the pasta out of the fridge ready to roll out
**if timer is still clicking over, pour yourself a wine and chill out in tribute to pasta chillin'


Pasta rollin':
1. Get large saucepan/stockpot of salted water onto boil
2. Divide pasta into four equalish sections
3. Working one section at a time flatten out and roll through the pasta machine on the lowest (or widest) setting first
4. Whilst on the lowest setting once it comes through fold over each third and roll through again, this helps laminate the pasta
5. Work up to the next setting (or down depending on your machine) numerically, and feed your pasta through three times
6. Keep working up/or down the numbers, until you get to the second last setting, by this time you should have something that resembles a lasagna sheet - if your pasta breaks, fret not - just fold by thirds or clump your leftover mess together, go to a lower setting and start laminating again
7. Place awesomeness looking lasagna sheet on a lightly floured tray and repeat with your other three balls of dough
8. Whack on the spaghetti roller attachment thing and place lasagna sheet onto the wide one to expertly cut it into Tagliatelle *try not to let it bunch together, pull it out from the machine so they stay straight*
9. Place magnificent pasta onto lightly floured tray
10. Once water is boiled, place the pasta in the pot and cook for a couple of minutes until slightly under cooked (al dente)

Finish the sauce:
1. Mix cream and parmesan or almond meal in a bowl, add to the frypan and bring to the boil
2. Drain the al dente cooked pasta and place in the pan
3. Combine well over moderate heat for approx 1 minute
4. Lightly beat the egg
5. Remove the pan from the heat and pour in the egg, be sure to mix very fast and well otherwise it will be shitty scramby eggs with no coating on your glorious pasta
6. Taste the dish, season with S&P, garnish with parsley and eat!

Other favorite additions/nibblies:
With extra porcini mushrooms and chevapi (no egg to finish)

Mel & Robs Creamy Basil Chicken

Our lovely members Mel (One Organised Woman) & Rob LOVE to cook, and are always sharing mouth watering dishes on social media. We asked them to share one of their favs, and this is it! Enjoy!


  • 1.5kg organic chicken (thighs &/or drumsticks)

  • 1 large onion diced

  • 3 cloves of garlic crushed

  • 2tbls olive oil

  • 150ml thickened cream

  • 200g mushrooms (sliced)

  • ½ cup chicken stock (or 1 stock cube)

  • ½ bunch fresh basil leaves

  • 100g semi dried tomatoes (chopped)

  • Salt & Pepper



In a large heavy based dish heat olive oil over medium heat.  Season chicken and brown quickly over medium / high heat until golden but NOT cooked through.  Remove chicken from pan.  Repeat until all chicken pieces are browned.  Add a splash more olive oil to the pan and cook the onions for 3-5 minutes.  Add sun dried tomatoes and crushed garlic to the pan along with the mushrooms.  Cook for a few minutes for flavours to infuse.  Pour cream and stock over the mushroom mix and stir to combine.  Return chicken pieces to the pan and nestle into the cream sauce.  Cover with a lid and reduce heat to low (or place into over at 160 degrees).  Simmer on stove top until chicken cooked through (approx 20 minutes).  When cooked scatter basil leaves over chicken and serve. 

Serving suggestions: roast potatoes, rice, vegetables or salad.



  • Add a knob of butter to the dish if you wish.

  • You can also adjust the cream quantity to your liking.

  • The chicken will release water when cooking so don’t have too much liquid to begin with.

  • You can add corn starch if you prefer a thicker sauce.


Yolaine's Miso salmon fillets, roasted eggplant and broccoli with avocado and mango salsa

This recipe is from the lovely Yolaine! Yolaine is a passionate chef, Thermomix consultant and has recently started her own catering business "Frenchilicious' Kitchen" offering beautiful dishes (Nathan can vow for the chicken liver paté!) made from scratch in the true French spirit. Check it out her brand new website here and facebook page.


Time 10 minutes prepping; 15 minutes resting of the eggplants; 15-20 minutes baking  Serves 4


Miso marinade

  • 1 garlic clove, crushed

  • 2 centimetre piece fresh ginger, grated

  • 80 grams white miso paste

  • 2 tablespoons mirin

  • 2 tablespoons soy sauce

  • 1 tablespoon maple syrup

  • 1 tablespoon sesame oil


Roasted salmon and vegetables

  • 1 large eggplant (about 400 grams)

  • 1 tablespoon fine sea salt

  • 200 grams green or regular soba noodles

  • 500 grams broccoli florets

  • 4 salmon fillets



  • ½ avocado, diced

  • ½ mango, diced

  • 1 spring onion, finely sliced

  • 4 coriander sprigs, leaves only roughly chopped

  • Squeeze of lime juice

  • Cracked black pepper to taste


  1. Cut eggplant lengthways into 1 centimetre slices. Place in a colander, sprinkle generously with sea salt and marinate for 15 minutes (this will allow them to sweat off their bitterness and tenderize them). Rinse and pat dry.

  2. Prepare the marinade by placing all ingredients into a jar, shut the lid and shake vigorously to obtain a smooth liquid.

  3. Cook the noodle according to package instruction. Drain through a sieve and run under cold water. Transfer into a large bowl, coat with 2 tablespoons of the miso marinade and set aside.

  4. Pre-heat oven at 220C.

  5. Place the salmon fillets on a lightly greased baking tray and generously brush with the miso marinade.

  6. Put the eggplants and broccoli floret into a separate baking dish and cover with the remaining marinade, then toss to coat the vegetable evenly.

  7. Bake 8-10 minutes and remove the salmon. Stir the vegetable, increase the oven temperature to 240C and bake them for a further 6-8 minutes.

  8. Meanwhile, prepare the salsa by combining all the ingredients together.

  9. To serve, divide the noodles and vegetables between 4 bowls/plates, top with a salmon fillet and a good spoon full of salsa.

  10. Bon appetit!

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