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.

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• 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

Ingredients

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.

Method

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.

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Ingredients:

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

Coriander

Mint

1 Lemon

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Process:

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!

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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 ;)

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

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NEED: PASTA MACHINE
PREP 40 MINS COOK 30 MINS
Serves 2 as the main event
Serves 4 as a starter

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

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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

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Methodology
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!

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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)

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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)

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!

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 Ingredients

• 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

Method:

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.

Notes:

• 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.

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

Salsa

• 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

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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!

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. This month she's sharing her Chickpea Romesco Vegan recipe, loaded with great quality foods, and inspired and adapted from Veganomicon Cookbook.

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PREP 10 MINS, COOK 30 MINS
Serves 6 with toast and/or friends
Serves 4 on its own

Vegan, GF, DF, Vegetarian

INGREDIENTS

• 3 tbsp good quality olive oil

• 1 brown onion (diced roughly)

• 1 stalk celery (diced smallish)

• 3 cloves garlic (minced)

• 1 tbsp aleppo pepper (or dried chilli)

• pink salt and ground pepper to taste

• ¼ cup white wine or veg stock

• 2 (400g) tins diced tomatoes

• 2 (400g) tins chickpeas

• 2 home roasted capsicums

• OR 8 small  roasted caps from a jar (chopped into chunks)

• 2 generous sprinklings of dried oregano

• ¼ cup almond meal (plus a bit extra)

• 3 sprigs parsley

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METHOD

1. Heat up a heavy based pot on a medium heat and add olive oil

2. Once heated add the onion, celery, garlic, salt, pepper and aleppo pepper and saute until see through/lightly golden

3. Pour in the wine/stock and allow to absorb whilst stirring to get the good bits from the bottom of the pot

4. Add the tomatoes, capsicums, oregano and chickpeas set the heat to low, cover the pot and allow to simmer/blip away for approx 40 minutes, stirring every now and again so it doesn’t catch on the bottom

5. Open and taste, season as required

6. If the chickpeas are tender serve with ground almonds and parsley on top
   
   *Other serving favourites*
   - with toasted bread and butter
   - with bacon and eggs mushroom and avocado for big breakfast
   - with shredded roast chicken

Here is a delicious curry recipe from our very own trainer Wendy! Wendy's business is Renew Wellbeing & Fitness, and she is an expert on all things fitness, nutrition and health so we knew she would have some great recipes up her sleeve! We've been trying a few curries lately and can't wait to try this one!

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CURRY POWDER MIX (QUICK VERSION)
- 1/2 cup of ground coriander
- 4 tablespoons of ground cumin
- 2 tablespoons of ground fennel seeds
- 2 tablespoons of ground fenugreek seeds
- 2 teaspoons of dried chilli flakes(more or less depending on heat) 1 tablespoon chilli powder
- 1 tablespoon of ground turmeric 0.5t salt

CHICKEN SAAG (CHICKEN SPINACH)
- 2 x 250g packs frozen spinach 30mm piece of ginger, grated 4 garlic cloves, crushed
- 4 bay leaves
- 2 teaspoons of pepper corns
- 1 onion, finely chopped
- 1 jar ofPassata
- 2 tablespoons of curry powder
- 1 teaspoon of chilli powder
- Optional Vegies  such as broccoli, carrot, zucchini
- 4 chicken breasts, diced (can use lamb, fish, seafood)

METHOD:

1. Mix together and store in an air tight jar.

2. Cook spinach in microwave or on stove, without adding water. Put cooked spinach, ginger, garlic in a food processor/blender and blend until pureed.

3. Heat some oil in a large saucepan/dutch oven. Add bay leaves and peppercorns and fry for 1 minute. Add the onion and cook until onion is translucent.

4. Add passata and simmer for 3-5 minutes. Add curry powder and chilli powder and simmer 2 minutes.

5. Add spinach puree and simmer for 5 mins.

6. Add chicken and simmer until chicken is cooked. If adding optional vegies, add when chicken is half way cooked.

7. Serve. Can be accompanied by cauliflower rice.

8. Or place all ingredients in a slow cooker (after cooking and puree spinach) and cook until chicken is cooked

This delicious sugar (and guilt free!) treat is amazing for a quick choc fix! This recipe was modified from a chocolate rum ball recipe to have a peppermint flavour, rather than rum!

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Serving size: 10-20 balls
Prep time: 10mins

Ingredients:
- 1 cup of almond meal
- 1/2 cup of cocoa powder
- 2 tablespoons of xylitol
- 2 tablespoons of softened butter
- 1/2 teaspoon of vanilla powder
- 1 cup of shredded coconut (to coat with)

- 2 drops of Doterra Peppermint Essential Oil

Method:
1. Mix almond meal, cocoa powder and xylitol in a bowl. Add softened butter (works best if melted) and combine well. Add 2 drops of Doterra peppermint oil
2. Add vanilla powder and mix well
3. Roll mixture into small or medium sized balls and roll into coconut. Place onto a platter. Let them sit over night.
 

You could add rum or any other essential oils for different flavours.

This delicious, creamy soup is warm, easy to make, and packed full of goodness with a spicy flavor we love. It's high fat and protein, and low carbohydrate from the Bulletproof Cookbook.

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Serves: 2 serves

Prep time: 10mins
Cooking time: 10mins

Ingredients:
- 1 Medium head cauliflower, cut into small florets
- 2 Springs of rosemary
- 1/2 teaspoon salt
- 1/2 cup of cashews
- 1 finely grated lemon zest
- 1/8 teaspoon cayenne pepper (optional)
- 2 tablespoon of grass fed butter
- 1 tablespoon of fresh lemon juice

Method:
1. In a saucepan, fitted with s steamer, bring approx 2 cups of water to simmer over medium - high heat.
2. Add cauliflower and rosemary, cover and steam until soft, 10mins
3. Discard rosemary and let the cauliflower  cool for a few minutes.
4. Scoop 1/2 cup of the steamer water and transfer it, along with the cauliflower to a blender.
5. Add salt, cashews, lemon zest, and cayenne (if using) and blend until smooth.

6. Add the butter and blend again. Stir in lemon juice. Adjust the seasoning for taste

This recipe is bought to you by the lovely Yolaine Corbin – Thermomix consultant and recipe creator for Tmix+ magazine Ph: 04 0333 7890, Email: yolaine.thermomix@gmail.com

Serves 4 

Ingredients:

POACHED CHICKEN

2 chicken breast (about 600 grams), skinless and cut into 3 large pieces

1 carrot, roughly chopped

1 garlic clove, bruised (hit once with the back of a knife)

1 bay leaf

1 teaspoon peppercorns

200 grams rice wine

1300 grams stock or water

DRESSING AND SALAD

2 shallots, thinly sliced and placed in a bowl of cold water in the fridge for 15 minutes

1 red/green chili, halved and desseded

5 sprigs coriander, leaves only

1 lime, juice only

1 ½ tablespoons fish sauce

2 teaspoons sesame oil

1 lebanese cucumber, cut into matchsticks pieces

3 sprigs mint, leaves only, torn

4 sprigs Thai basil, leaves only

150 grams cook vermicelli, glass noodles, konjac noodles (optional)

1 tablespoon toasted chickpea flour (optional, see notes)

2 tablespoons crispy shallots (air fried for 6 minutes at 180C, pan fried or store bought)

1 tablespoon salted peanuts, chopped

2 handfuls green leaves (I used watercress)

Poached chicken:

Traditional method

Place chicken in the bottom of a large saucepan. Add the garlic, carrot, bay leaf, peppercorns, and rice wine. Add enough cold water to cover by 2 centimetres. Bring to a simmer over medium-high heat, reduce heat to medium-low, cover, and cook for 10 to 15 minutes, or until cooked through. Remove from heat and allow to cool in the liquid before cutting or tearing into bite-size pieces.

Thermomix method

Place the chicken breast pieces into the simmering basket with the carrot, garlic, bay leaf and peppercorns. Insert the simmering into the mixing bowl and cover with the rice wine and the water/stock so the chicken is fully immersed. Cook for 25 minutes/90 degrees/speed 1. Check that the meat is cooked through, if not, cook for a further 5 minutes/90 degrees/speed 1.

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Carefully remove the chicken out using tongs, place on a plate and refrigerate to cool down completely (this step can be done the day prior).

To shred, break down the cooled meat in large pieces into the mixing bowl and mix 4 seconds/reverse/speed 4 (you can do this straight into the dressing in  the next step and have the chicken instantly coated in the process)

Dressing

Traditional method - Finely chop the chili and coriander leaves, place in a bowl and stir in the lime juice, fish sauce and sesame oil to combine.

Thermomix method -Place chili and coriander leaves into the mixing bowl and chop 3 seconds/speed 7. Add lime juice, fish sauce and sesame oil and blend 20 seconds/speed 3.

Assembling the salad:

Toss the shredded chicken meat, cucumber, mint, Thai basil, drained fresh shallots, noodles (if using) and toasted chickpea flour (if using) into the dressing and pile onto a bed of fresh green leaves into 4 serving bowls. Top with crispy shallots and crushed peanuts and enjoy immediately.

Note: To toast the chickpea flour, place in a heavy based skillet over medium heat and stir constantly for 4-5 minutes. After a couple of minutes, the flour will start darkening in colour a developing a lovely aroma.

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!

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• 1 large onion – chopped

• 3 cloves garlic – crushed

• 2 carrots – finely diced

• 2 sticks celery – finely diced

• 1 tbls tomato paste

• 2 jars of tomato passata (700ml)

• 1 cup split red lentils

• 1 tsp smoky Spanish paprika

• ½ tsp oregano

• Salt & Pepper

• 5 tbls olive oil

Method:

In a large heavy based dish heat olive oil over medium heat.  Add onions and cook for 3-5 minutes.  Add carrots and celery, stir and cook for a further 5 minutes.  Add the crushed garlic and Spanish paprika and stir to combine for 1 minute. Add the tomato paste and oregano and stir.  Add the tomato passata and lentils then bring to the boil before simmering (uncovered) until lentils are cooked and sauce has thickened (approx 45min -1hour).  Season to taste.  You can add extra water if sauce is too thick or extra lentils if you prefer also. 

Serve over rice or pasta with chilli and parmesan cheese. Tip, you can also use this lentil Bolognese to make mini “shepherd-less” pies with a covering of mashed potatoes.

This recipe is bought to you by the lovely Yolaine and goes together spectacularly with the Baby Snapper recipe below!

Ingredients:

1 head cauliflower, leaves removed

1 tablespoon tahini

1 tablespoon coconut oil

1 tablespoon lemon juice

1 teaspoon turmeric powder

1 teaspoon sea salt

1 tablespoon olive oil or melted coconut oil

Traditional method:

Blend the tahini, coconut oil, lemon juice, turmeric and salt to a paste and brush over the whole head of cauliflower to coat. Place on a roasting pan, drizzle with the olive oil or extra coconut oil and bake in a pre-heated oven at 200C for 50 minutes. The cauliflower should be tender but still have a good bite to it.

Thermomix method:

Place into the mixing bowl and blend to a smooth paste 20 seconds/speed 5.

Generously brush over the whole head of cauliflower to coat. Place on a roasting pan, drizzle with the olive oil or extra coconut oil and bake in a pre-heated oven at 200C for 50 minutes. The cauliflower should be tender but still have a good bite to it.

Recipe by Yolaine Corbin – Thermomix consultant and recipe creator for Tmix+ magazine

Ph: 04 0333 7890, Email: yolaine.thermomix@gmail.com

Serve size: 4 small portions
Prep time: 20min
Cooking time: 15-20min
 

Ingredients:      
 

• 2 shallots, chopped

• Approx 1 thumb-size piece of ginger, grated

• 4 cloves garlic, minced  

• Chilli Flakes - adjust to your preferred spiciness

• 1 teaspoon ground coriander

• 2 teaspoons ground cumin

• 3/4 teaspoon ground turmeric

• 1/3 teaspoon ground pepper

• 2 bay leaves

• 1/2 cup strong-tasting chicken stock

• 2 x zucchini, sliced

• 1 large carrot, sliced

• 2-3 cups peeled pumpkin, cubed

• 2-3 cups peeled sweet potato, cubed

• 1 large potato, cubed

• 250ml of coconut milk (full fat)

• Cup of rice

1. Heat a wok, large frying pan or pot over medium-high heat. Drizzle in the oil and swirl around, then add the shallots, ginger, garlic, and chili. Stir-fry 1-2 minutes. While stir-frying, add the dry spices: coriander, ground cumin, turmeric, pepper, and bay leaves.

2. Add stock plus the sweet potato, carrot, zucchini, potato and stir well. Add coconut milk and bring to a gentle boil.

3. Reduce heat to medium-low and simmer 10 to 12 minutes (for a thicker curry, do not cover).  Continue simmering until vegetables are cooked to your liking.

4. Taste-test the curry, adding more chili can be added for more spice.  

5. Transfer to a serving dish and top with plenty of fresh basil.

This recipe is bought to you by the lovely Yolaine and goes together spectacularly with the Tumeric Cauliflower above!

Serves 4

Ingredients:

Baked or steamed fish

2 whole baby snapper, cleaned and scaled

6 sprigs fresh coriander

1 lemon, sliced + 2 tablespoons lemon juice

2 kaffir lime leaves

2 tablespoons olive oil

2 tablespoons tamari sauce or coconut amino

Freshly cracked blacked pepper to taste

Dressing and salad:

1 X 2 cm piece fresh turmeric, peeled

4 sprigs coriander, leaves only

1 tablespoon raw honey

1 tablespoon apple cider vinegar

1 tablespoon lemon juice

70 grams extra virgin olive oil

½ teaspoon sea salt

¼ teaspoon cracked black pepper

¼ teaspoon dried Espelette or cayenne pepper (optional)

150 grams kale, roughly chopped

400 grams turmeric roasted cauliflower (see recipe bellow)

1 lebanese cucumber, chopped

200 grams cooked chickpeas

100 grams cherry tomatoes, halved

1 avocado, cubed into bite size pieces

50 grams pomegranate arils

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Traditional method:

Clean the fishes and place them each on a large piece of foil lined with a piece of baking paper. Stuff their cavities with half the fresh coriander, lemon slices and kaffir lime leaves each. Drizzle each fish with 1 tablespoon of lemon juice, olive oil and tamari sauce, then close and tightly seal each parcel.

Place on a baking tray and bake in a pre-heated oven at 200 degrees for 20-25 minutes (cooking time will vary according to the size of the fish), check that they are cooked through.

For the salad, make the dressing by finely chopping the fresh turmeric and coriander leaves. Mix in a bowl along with the honey, apple cider vinegar, lemon juice, olive oil, salt, pepper and Espelette pepper (if using).

To serve, toss the kale, turmeric cauliflower florets, cucumber, chickpeas, cherry tomatoes ,avocado and pomegranate in the dressing and serve with the baked fish off the bones.

Thermomix method for the salad dressing and steam fish:

For the salad, make the dressing placing the fresh turmeric and coriander leaves into the mixing bowl and chop 3 seconds/speed 7. Add the honey, apple cider vinegar, lemon juice, olive oil, salt, pepper and Espelette pepper (if using) and emulsify 30 seconds/speed 6.

Instead of baking you may steam the fish in the Varoma dish and Varoma tray with 1 litre of water in the mixing bowl (no need to rinse after making the dressing)  and 200 grams of well rinsed basmati rice in the simmering basket inserted into place for 30 minutes/Varoma/Speed 3.

AND… Espelette pepper is a fabulous spice much loved and used in Southern West of France cooking. It has a kick but nowhere near as strong as cayenne pepper or chili flakes. You may outsource it from Herbie’s

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Recipe by Yolaine Corbin – Thermomix consultant and recipe creator for Tmix+ magazine

Ph: 04 0333 7890, Email: yolaine.thermomix@gmail.com

Serves: 4
Prep time: 20min
Cooking time: 15-20min
Adapted from Pete Evans Spiralise book

Ingredients:
- 2 large eggplants cut into cubes

- 280ml coconut oil melted

- 1 onion diced

- 1 celery stalk diced

- 3 garlic cloves chopped finely

- 1 red capsicum

- 4 roma tomtoes

- 1 x 00g can whole peeled tomatoes

- 80g kalamata pitted olives

- 1/2 tablespoon honey

- 4 zucchini spiralised into thick noodles

- 1 handful of parsley and basil leaves chopped
 

Method:
1. place the eggplant in a bowl, mix 1 teaspoon of salt and allow to stand for 15 mins

2. heat 250ml of coconut oil in large frying pan on medium/high heat, add eggplant in batches and fry until golden for 6-7 minutes and then remove from the pan

3. heat the remaining coconut oil in another large fry pan over medium heat.

4. add the onion and celery and fry until golden approximately for 5 minutes

5. Add the garlic and cook until fragrant, then reduce the heat to low and stir in capsicum and honey and cook for 15 minutes until vegetables are soft.

6. Stir the zucchini noodles in and cook for 1 minute until they are cooked through.

7. Remove the pan from heat and mix the eggplant, herbs  and season.

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Roasted Carrot, Sweet Potato & Pumpkin with Almond Dressing

Prep time: 10min
Cooking time: 15min
Serves: 2-4

Ingredients:

- 2 carrots (300g), spiralised into thick noodles

- half a pumpkin, spiralised into thick noodles

- 140ml of coconut oil, melted
- salt & pepper

- 3 shallots, finely chopped

- 6 garlic gloves, finely chopped

- 1 Spring onion, finely chopped

- 1 tablespoon of freshly grated ginger

- 1 teaspoon of smokes paprika

- 1 teaspoon of ground turmeric

- 70g of activated almonds, chopped

- 1 1/2 tablespoon of apple cider vinegar

Method:
1. Preheat oven to 180deg
2. Place the carrot & pumpkin spirals in a bowl, add 1 tablespoons of coconut oil and toss through until evenly coasted. Add the shallots and saute for 5mins until softened. Stir in garlic, spring onion and ginger and continue to saute for 30 secs until the vegetables are soft. Next add the chilli flakes (optional), smoked paprika, turmeric and almonds ans cook for 30 secs. Remove from the heat and mix in the vinegar. Season with slat and pepper

4. pour the smoky almonds dressing over the carrots noodles, toss through and serve

Serves: 4 (side dish)
Prep time: 10min
Cooking time: 10min

Ingredients:
- 1 bunch of Brochilini
- 4-6 cooked baby beetroots, diced into cubes (drain first)
- 1/2 cup of fresh mint, chopped finely
- pinch of salt / pepper
- 1 bunch of baby asparagus
- 50-100g of beans (cut ends off)
- 1 bunch of baby carrots, washed and cut in half

- 1 small zucchini, cut into long wedges 
 

Method:
1. Bring some water to the boil in a medium pot, and add the asparagus, beans, zucchini,baby carrots and brochilini. Boil for 5mins. They should still be firm, but not mushy!
2. In a large mixing bowl, add the beetroots and chopped mint.
3. Remove the steamed veggies form the stove and place them in a large bowl with cold water to cool (around 2-3mins). Strain them, then add to the beetroot.
4. Add pinch of salt and pepper and stir well until all the veggies are dressed with the mint.
5. Serve as a side dish or a refreshing salad on it's own

This hearty dish is perfect for a Sunday afternoon lunch! You can serve it as is, or with some rice on the side to soak up all the flavors!

Ingredients:

- 4 x 100g chicken breasts (skinless)
- 3 medium potatoes (peeled)
- 4 sticks celery
- 4 cups sliced button mushrooms (optional)
- 4 medium carrots
- 1/4 onion
- 1 teaspoon coconut oil
- 2 sprigs fresh rosemary
- 2 sprigs fresh thyme
- 2 Tablespoons pure tomato paste
- Juice from 1 lemon
- Sea salt & cracked black pepper (to taste)
- 1/2 to 1 cup water (or as needed)
- 1 Tablespoon tapioca starch

Method:

1. Preheat the oven to 160 degrees C/ 320 degrees F
2. Chop the onion and sauté in a pan with oil until caramelised
3. Add the chicken breast to the pan with the onion, season with sea salt & pepper, and pan fry for about 10 minutes until browned
4. Peel the carrots and potatoes, and chop all of the vegetables
5. Add the chopped vegetables and potatoes to a casserole dish with the pan fried chicken and onion
6. Mix the water, lemon juice, tomato paste, rice flour, sea salt & cracked pepper (so that there are no lumps) and then pour over the casserole
7. Add the fresh rosemary and thyme, then cover the casserole pot with a lid and place it in the oven, and bake for 2 hours (gently stirring occasionally)
8. Serve each portion with 1/2 cup cooked brown rice (or as needed)

Everyone loves a curry! Especially if you're not a fan of the hot ones! This smooth and creamy chicken curry has all the flavors, without the burn!

​

Serves: 4
Prep time: 15min

Ingredients:
- 2 tablespoons of coconut oil or Ghee
- 700g of chicken thighs or breast fillet, cut into cubs
- 1 medium Onion, cut unto chunks
- 2 zucchini, thickly sliced
- 3 gloves of garlic, minced
- 1/2 cup of grape tomatoes
- 300m of coconut milk
- 1 teaspoon of sea salt
- 1 tablespoon of curry powder
- 1/2 teaspoon of paprika
- 1/4 cup of fresh coriander

Method:
1. In a stockpot, heat oil or ghee on medium heat, then add chicken. Cook until brown.
2. Remove chicken and set aside, add the onion and zucchini until lightly brown.
3. Add curry powder, paprika, garlic and salt and stir through thoroughly.
4. Add chicken and coconut milk, stir and bring to the boil.
5. Reduce heat, simmer and cover for approx 20-30min. Check chicken regularly to ensure it's cooked through.
6. Add the tomatoes in the final 5-10mins, simmer again for another 5 min and stir well.
7. Serve with coriander and rice

After discovering fresh ocean caught Seafood from Fagari's in Hampton, we decided to make some good 'ol fashioned salmon patties! Such a delicious and nutrient dense meal for the family.

​

Prep time: 20min

Servings: 6-10 patties 

Ingredients:

- 500-600g fresh salmon mince

- 1 large Free Range Egg

- 1/4 cup freshly dices dill 

- 1/2 cup of chopped red onion

- Salt & Pepper to season 

- Coconut oil 

Method:

1. Combine all the ingredients into a large mixing bowl.

2. Shape mixture into small patties. Approx 5-6cm 

3. Heat coconut oil to med-high on a large pan

4. Cook parties for approx 5-6min on each side (or until crispy) checking so they don't burn every 2min! 

5. Serve with garden salad, rice, or some steamed vegetables and you've got yourself a beautiful meal!

Prep time: 5mins, Cooking time: 5-10mins

Ingredients:
- 1/4 cup of coconut cream
- 1 tablespoon of raw cacao powder

- 60g of dark chocolate (at least 85%)

- 1/4 teaspoon of vanilla powder (or cinnamon)

- 1 tablespoon of cold water

- 1 tablespoon of grass fed butter

- 1 tablespoon of raw honey

- 3 tablespoons of finely ground raw almonds

- Sea salt
 

Method: 

1. In a saucepan, bring 1 cup of water to a simmer over medium heat. In a heatproof medium bowl, (that will fit over the saucepan) without touching the water.

2. Add coconut cream, cacao powder, chocolate, vanilla powder and 1 tablespoon of cold water.

3. Place the bowl over the simmering water and stir until smooth (approx 4 mins)

4. Remove the bowl and let the chocolate mix cool slightly (5-10mins)

5. Whisk the butter and honey into melted chocolate until combined. Stir in 2 tablespoons of the almonds.

6. Form the mixtures into small balls or pour into mold trays. Top with almonds and sprinkle with sea salt.

Refrigerate to chill (approx 60mins) 

This recipe is a nourishing chocolate gelatin treat that you can freeze so you have some for later! Collagen essential for stronger and healthier skin, joints and fascia, so what better way to enjoy it then with a treat!

Serving size: 24 bite sizes
Prep time: 10min

Ingredients:
- 5 tablespoons of gelatin
- 1 cup of cold water
- 1 cups of coconut oil (best when melted)
- 2 cups of cocoa powder
- 3 tablespoons of raw organic honey
- 2 cups of boiling water

Method:
1. Place gelatin and cold water in a blender and sit for 5 mins
2. Add ingredients (except boiling water)
3. Add boiling water last
4. Blend all ingredients in blender
5. Pour into greased (using coconut oil) molds

6. Settle in fridge, then freeze what do don't use for later

Another mouth watering recipe from the Bulletproof Cookbook by Dave Asprey. Although it might sound like a dessert, this meal is amazing as a side dish, and the chocolate and salad is a strange but delicious combination.
 

Prep time: 15min
Cooking time: 8-12mins
Serves 2 people

Ingredients:
Lemon-Rosemary Vinaigrette
- Juice of 1/2 lemon
- 1/4 cup of Bulletproof Brain Octane oil (or MCT / Coconut oil) Buy it online here
- 1 garlic clove, smashed
- 1 tablespoon of fresh rosemary, chopped
- 1 thick slice of pear (about 3cm), peeled
- Pinch of Himalayan pink salt and freshly ground pepper (to season)
 

Salad

- 120g of organic baby greens (Rocket, spinach or a mix!)

- 1 small shallot, sliced

- 1 Medium pear, unpeeled cut into 8 slices

- 1 teaspoon of raw honey

- 1 tablespoon freshly chopped thyme

- 40g of organic 70% (or more) cacao chocolate

- 1 pinch of cayenne pepper

- 1/4 teaspoon of finely chopped fresh rosemary
 

Method:

1. Preheat Oven to 150deg. Line a baking sheet on a tray.

2. For the Vinaigrette: In a blender, combine all the ingredients and blend until until smooth. Set aside

3. For the salad: In a large bowl, combine the baby greens and shallot ans set aside.

4. Arrange the pear slices on the baking sheet and drizzle lightly with the honey and sprinkle with the thyme. Bake until soft, 8-12mins

5. In a small sauce span melt the chocolate. Stir in the cayenne pepper and rosemary and let sit

6. When the pears are done, remove from oven. To serve, toss the greens with the vinaigrette onto two plates and top with the pears. Drizzle the pears lightly with the melted chocolate.

Another mouth watering recipe from the Bulletproof Cookbook by Dave Asprey.

Serves: 2-4 serves
Prep time: 10mins
Cooking time: 10mins

Ingredients:

- 1 cup of coconut milk

- 1 1/2 cups of water

- 2 cups of carrot slices (3cm thick)

- 2 tablespoon of grated fresh ginger

- 1 teaspoon salt

- 2 teaspoons of apple cider vinegar (optional) 

- 4 tablespoon of grass fed butter

- 2 tablespoons of high quality collagen powder

Method:
1. In a saucepan, combine the coconut milk, water, carrots, ginger and salt.

2. Bring to the boil, then reduce to simmer.Cook carrots until they start to soften.

3. Transfer carefully to a blender and blend until smooth

4. Add butter and blend again

5. Add the vinegar and adjust the seasoning

6. Lastly add the collagen powder and lightly blend until powder is mixed in

Another great recipe from Dave Asprey's "Bulletproof Cookbook". (We swapped the turkey for chicken in this recipe due to availability)

Prep time: 15mins

Makes 6-8 Large burgers
 

Ingredients:

- 700g of organic minced chicken

- 2 slices of bacon, diced into small chunks

- 1/2 cup of freshly cut coriander

- 1 spring onion, diced

- 1/2 cup shredded zucchini

- 1 large egg yolk

- 2 teaspoons of freshly chopped thyme leaves

- 1 teaspoon of ground cumin

- 1/2 teaspoon of of 'all season' spices

- 1/2 teaspoon grated ginger

- 1 tablespoon of high quality olive oil

- 2 tablespoons of Bulletproof Brain Octane oil (or coconut oil)

- 1 teaspoon of grounded Himalayan sea salt
 

Method:

1. Preheat oven to 140deg. Line baking sheet on tray.

2. In a large bowl, combine chicken, bacon, coriander, onion, zucchini, egg yolk, thyme, cumin, all season spice, ginger, olive oil, 1 tablespoon of Brain Octane Oil and the sea salt.

3. Mix well until combined.

4. Form 4 large burgers and place on the baking sheet.

5. Drizzle with the remaining 1 tablespoon Brain Octane Oil

6. Bake, uncovered, until burgers are cooked through. Cooking time can take between 20-30mins depending on ovens, so best to check every 10mins to ensure they don't dry out

Ingredients:
- 1.2kg of either organic chicken wings, chicken drumsticks or chicken feet.

(More chicken feet, for even more collagen!)
- 2 x celery sticks, cut up
- 2 x medium carrots, cut up
- 1 large onion, quartered
- 2 bay leaves
- 1/2 teaspoon fresh Thyme, finely cut
- 1/2 teaspoon fresh Rosemary, finely cut
- 10 peppercorns
- 1 Glove of garlic, cut in half
- 3 liters of cold water
- 1 full tablespoon of Salt crystals
 

Prep Time: 10 mins, cooking time: 2.5 hours
Serving: 6-8 cups

Method:
1. Place all the ingredients in a 6-8 liter pot on the stove. Slowly bring to the boil, reduce heat. Cover and simmer for 2 hours. Ideal to taste after 30mins of simmering, in case you need to add more salt or peppercorns.
2. Strain entire broth, discarding chicken and vegetables. Save meat for another use. Once you have the broth, strain once again to discard seasonings.
3. Refrigerate for 8 hours (overnight) or have immediately after.

A great afternoon / night snack if you're a pizza lover! Choose any toppings you like such as olives, chicken, beef, eggplant etc. The base is deliciously salty and tangy, and very satisfying. It's a bit messy and doesn't stick together like traditional bases filled with thickeners and preservatives, but it's much healthier, and tastier!

Serving: 2-3
Prep time: 10min
Cooking time: 15-20min

Ingredients:
- 1 1/2 cups of Organic cauliflower
- 2 large pasture raised eggs
- 1 teaspoon Himalayan salt
- 1 teaspoon dried oregano
- 1 glove fresh garlic, crushed
- Pizza toppings of you choice (1 small green & red capsicum, diced, 50g sliced pumpkin, organic pizza sauce

- grated organic cheese

Method:
1. Pre heat oven to 160deg. Line a baking sheet on pizza tray
2. Pulse cauliflower in a food processor until chopped, Transfer into large bowl
3. Add the eggs, oregano, salt and garlic and mix well
4. Transfer the cauliflower mix to the centre of a pizza tray with fitted baking sheet, and use hands / spoon to form a pizza shape
5. Bake for 15mins or until lightly brown

6. Add desired toppings and bake for another 10mins or until toppings are cooked

Prep Time: 15 mins, cooking time: 3 hours
Serving: 6-8 cups

Ingredients:
- 1.5kg of organic beef marrow bones
- 2 x celery sticks, cut up
- 2 x medium carrots, cut up
- 1 large onion, quartered
- 2 bay leaves
- 1/2 teaspoon fresh Thyme, finely cut
- 1/2 teaspoon fresh Rosemary, finely cut
- 10 peppercorns
- 1 Glove of garlic, cut in half
- 3 liters of cold water
- 1 full tablespoon of Salt crystals

Method:
1. Place all the ingredients in a 6-8 liter pot on the stove. Slowly bring to the boil, reduce heat. Cover and simmer for 2.5 hours. Ideal to taste after 30mins of simmering, in case you need to add more salt or peppercorns.
2. Strain entire broth, discarding beef bones and vegetables. Save meat for another use. Once you have the broth, strain once again to discard seasonings.
3. Refrigerate for 8 hours (overnight) or have immediately after.

Delicious, crunchy, gut friendly and high fat!

​

Ingredients:

1/2 cup of cacau powder 

1/2 cup of Cacau butter

3 teaspoons of bulletproof brain octane MCT oil

1 teaspoon of organic honey 

2 tablespoons of coconut oil 

1/2 chopped macadamias

​

Method:

1. Blend it all together (minus the nuts) on low heat in a saucepan

2. pour it into moulds, or in a flat tray greased with coconut oil or MCT oil.

3. Add the nuts to the tray/mould

4, Store in the fridge to set for an hour or two

​

This simple salad dressing is a staple at our house as a way to spice up salad, and increase the amount of healthy fats in our diet. It takes only minutes to make, tastes incredible and will help fuel your body, and especially your brain. We use the Bulletproof brand of Medium Chain Triglyceride (MCT) oil.

​

Ingredients:

- 1/2 fresh lemon juice
- 1/4 Brain Octane oil
- 1 glove garlic, chopped finely
- 1 Tablespoon of freshly chopped Rosemary
- Pinch of salt / Black Pepper

- 2 - 3 cups of mixed lettuce (inc. rocket)

Method:
1. Combine the lemon juice, Brain Octane, garlic, rosemary, salt and pepper into a blender.
2. Wash the lettuce and put Into a large bowl.
3. Add the Vinaigrette to the salad and stir through

4. Serve as a side dish or a light snack to keep your brain buzzing!

Prep time: 10mins
Cooking time: 30mins

Serves: 3-4
 

Ingredients:

- 2 tablespoons of coconut oil

- 2 cups of organic Basrati rice

- 1 onion, chopped

- 1 litre of Organic Chicken stock (We used our own chicken broth)

- 1 teaspoon of freshly chopped Thyme

- 1/2 cup of freshly chipped Parsley

- 1-2 teaspoons of salt

- 1 Large eggplant, diced

- 1 small carrot, diced

- 1 Large Zucchini, diced

- 1/2 teaspoon of black pepper
 

Method:

1. Add 1 tablespoon of coconut oil, and onion into a Large Cooking pot. Once onion browns, add the rice and stir around for a few minutes or until rice is coated well.

2. Add the stock or bone broth, herbs, salt and cook on a medium heat for 10mins and stir occasionally. You may want to add more stock if it looks too dry.

3.  In a separate pan, add 1 tablespoon of coconut oil and add the eggplant, carrot and zucchini and season with salt and pepper. Simmer for 5-10mins until soften (carrot will be a little hard but that's ok!)

4. Add the eggplant, carrot and zucchini into the risotto and stir well. Simmer on a low heat for another 10mins, or until carrots soften.

5. Serve up into bowls and add extra parsley, and cheese if you're not dairy free :)

Prep time: 10mins
Serves 4 people

Ingredients:
- 1 cup of Frozen organic raspberries
- 4 cups of coconut milk
- 2-3 tablespoons of Xylitol (to taste)
- 3 tablespoons of grass fed gelatin
- 2 teaspoons of organic vanilla Powder,
- 4 tablespoons of organic grass fed butter
- 1 Tablespoon Bulletproof Brain Octane oil (buy here)
-  1/2 cup of organic unsweetened shredded coconut
 

Method:
1. Spread the raspberries on the bottom of a 13-15cm high sided dish square dish. 
2. In a saucepan, combine 1 cup of coconut milk, the xylitol, and gelatin and heat over a medium heat until dissolved.
3. Pour the remaining 3 cups of coconut milk into a blender and add the vanilla powder, butter and oil. Blend thoroughly and then add the hot coconut milk / gelatin mixture and shredded coconut.
4. Pulse the blender until mixed through. Pour the entire contents over the raspberries and refrigerate for an hour to set.

5. Serve topped with more berries

BETTER THAN NUTELLA
We created this high fat and protein snack to mimic one of our favorite protein bars. The taste is sensational, but we don't have to tools to make it into a bar, and so its stored in a jar. No crap ingredients!

This snack will keep you full, help regulate blood sugar, reduce cravings, fuel your brain and it's a great go to when you crave something sweet.

Recipe:
4 tablespoons of MCT oil. (buy here)
1 teaspoon of raw honey
1 x 250g whole jar of cashew spread (Woolworths Macro brand is amazing!)
3 teaspoons of vanilla powder (buy here)
5 teaspoons of cacau powder
2 teaspoons of cacau butter
3/4 cup of organic desiccated coconut
1/2 cup of grass fed collagen powder

Amazing!

Serving size: 1 person

NOTE: You'll need a Aero Press plunger to make the coffee (see photo)

Ingredients: (buy the bulletproof coffee starter kit from here)

- 60g of organic grass fed butter

- 1/2 teaspoon of organic turmeric powder (optional)

- 1 teaspoon of upgraded collagen powder

- 1 scoop of Bulletproof coffee (1.5-2 scoops if you prefer strong)

- 1 teaspoon of MCT oil

​

Method: CLICK HERE to see a video of us making our morning coffee

1. Boil some water whilst preparing the coffee

2. In a mug, place the butter, turmeric, collagen, MCT oil.

3. Add coffee into the Aero Press and put over the mug

4. Pour water into aero press until you reach the number 4.

5. Use the plunger and push down on the water

6. Simply blend the ingredients together for about 30 seconds or until butter is completely melted

7. Pour and ENJOY!

​

We modified this recipe from Merrymaker Mum's Best Paleo Banana Bread (Gluten Free)

Serves: 8

Prep time: 10min

Cooking time: 20-30min

Ingredients:

- 3 rip banana, mashed

- 2 cups almond meal

- 3/4 cup grass fed butter (room temp)

- 3/4 cup chopped walnuts (save 2 tbs extra)

- 1 tbs of raw honey

- 2 eggs

- 1 tsp of vanilla extract or powder

- 1/2 tsp baking powder

Method:

1. Preheat oven to 100deg and line a loaf tin with baking paper / butter (20cm x 10cm)

2. mix together in a blender the butter, honey, eggs and vanilla

3. In a large bowl mix the almond meal, walnuts and baking powder

4. Add the butter mixture, almond meal mixture and mashed bananas and stir well until combined

5. Transfer mixture into tin, sprinkle with extra walnuts and place into oven for 25min or until it springs back when you lightly touch the top.

6. Allow to cool before you serve.

Prep time: 5-10mins

Serving size: 4-6 people

​

We got this guilt free fantastic recipe from the Bulletproof cookbook. If you love have a sweet tooth, but want to avoid the sugar high, Bulletproof CollaGelatin recipes are for you! It's amazing how this tastes when you use the best-quality ingredients, desserts like this are packed with nutrient-rich foods that will help you lose weight instead of kryptonite that will leave you inflamed and craving more. Tip: Use Grass- Fed Bulletproof CollaGelatin to provide 2 times the protein of normal gelatin.

​

• 4 cups full-fat coconut milk,

• Up to 4 tablespoons hardwood xylitol or stevia (to taste)

• 1 tablespoon grass-fed gelatin (or 2 tablespoons Grass Fed Bulletproof Collagelatin)

• 2 teaspoons vanilla powder

• 3/4 cup cocoa powder

• 4 tablespoons grass-fed unsalted butter

• 1 tablespoon coconut oil or MCT Brain Octane Oil

• 1/4 cup macadamia nuts plus additional for topping (optional)

• 1/2 cup of fresh raspberries for topping (optional)
   

Method:

1. Heat 1 cup of the coconut milk, xylitol, and gelatin in a saucepan over medium heat until dissolved.
2. Place the remaining 3 cups of coconut milk in a blender with the vanilla, chocolate powder, butter, and oil. Blend thoroughly.
3. Add the hot coconut milk/gelatin mixture to the blender and pulse until mixed, with or without the macadamia nuts.
4. Pour the entire mixture and let set for an hour. Top with more nuts (if using).

We sampled these scrumptious cupcakes at a dinner party on our recent trip to Perth. Our good friend JP served us these for desert and we were delighted to hear the ingredients! With a whopping 9 eggs (!!!) in the recipe, these high fat treats won't spike your blood sugar, and will help keep you full. He kindly gave us the recipe and we replicated with success!

Prep time: 10mins
Cooking time: 15-20mins
Serves approx 20-24 large cupcakes

Ingredients:
- 3/4 cup coconut flour
- 3/4 cup of organic cocoa powder
- 3/4 tsp of unrefined sea salt
- 1 tsp baking soda
- 9 large eggs (YES 9!)
- 1/2 cup raw honey
- 125g melted butter (we used 200g, but up to you!)
- Feel free to add spices such as vanilla or cinnamon

Method:
1. Preheat oven to 150deg
2. Combine all ingredients and mix in well until the consistency is smooth and no lumpy bits.
3. Fill each cupcake liner approx half way (this will make 24)
4. Bake for approx 10mins, check to see if still moist inside, if so, put in again for another 5-7mins. DO NOT OVER BAKE!
5. Cool cupcakes and chill before eating

Prep time: 20min, Cooking time: 25min

Serving size: 4 people

Ingredients:

- 200g butternut pumpkin (diced into 4cm cubes)

- 100g eggplant (diced into 4cm cubs)

- 100g sliced mushrooms

- 150g fresh rocket

- 50g of red, green & yellow capsicum diced

- 1 small cucumber finely grated

- 10-12 olives cut in half

- 10 walnuts

- 150g cherry tomatoes  

- Shavings of provolone cheese (or feta)

- Salt and Pepper

Method

1. Place pumpkin in a bowl and season with salt / pepper and a splash of olive oil. Steam the pumpkin on high for 10min. Slice mushrooms up, and put into a small frypan, season with salt & pepper and put on low heat for 8mins or until golden brown. Put aside.

2. Meanwhile cut up the capsicum, eggplant, cheery tomatoes, olives and put to the side.

3. Place pumpkin and eggplant into a large frypan (with oil) cover, and simmer on medium heat for 10mins, or until golden brown. Place the rocket in a large bowl, then add the capsicum, cheery tomatoes, olives, grated cucumber and cheese, season with salt and pepper and put to the side.

4. Add the pumpkin, eggplant and mushrooms to the salad, and mix through gently.

5. Sprinkle the walnuts on top, best served warm.

Have on own, or as a side dish! Great recipe for the winter chills :)

Gluten, dairy and wheat free.

Ingredients:

- 1 1/2 cup of pitted dates (base)

- 1 1/4 cup of almond meal (base)

- 2 ripe small avocados

- 4 tablespoons of cacao

- 2 teaspoons of gluten free rice syrup

- 1/3 cup of organic cold pressed coconut oil (melted)

- 1 tablespoon of vanilla essence

- 1 cup of fresh strawberries or raspberries

- 2 tablespoons of shredded coconut

BASE:

Add the chopped dates and almond meal into a food processor or large blender. Blend well until ingredients are combined. Empty the base mix into a adjustable cake tin, and flattened using your fist to create a flat base. Put into the fridge.
 

CAKE MIXTURE:

1. Add 2 avocados (cut up), cacao, rice syrup, coconut oil and vanilla essence into the blender. Blend until you have a smooth consistency.

2. Take out the base from the fridge, and add the cake mixture on top. Using a spoon, spread out the mixture until its evenly spread across.

3. Cut strawberries (or raspberries) and place them across the topping as desired.

4. Sprinkle shredded coconut on top and put into the fridge for about an hour before eating.

Prep time: 20min

Serving size: 30-40 meatballs (depending on preferred size)
 

Ingredients:

- 1kg of organic turkey mince

- 1 1/2 cup of gluten free bread crumbs

- 1 spring onion, diced

- 1 medium carrot, finely diced

- 2 cloves of garlic, finely chopped

- 1 teaspoon of grated fresh ginger (avoid powder!)

- Juice of 1 large lime (2 small)

- 2 teaspoons of freshly chopped parsley
- 2 teaspoons of freshly chopped mint leaves
- 2 teaspoons of freshly chopped coriander

- 1 beaten egg (free range and organic if possible)

- 1 tablespoon of gluten free soy sauce

- 1 tablespoon of raw agave nectar (gluten free)

- sea salt and pepper for seasoning

Method:

1. If cooking immediately after, pre heat oven to 180deg (fan forced). Line a baking sheet on tray.

2. In a large mixing bowl, break up the turkey mince, and blend with the bread crumbs.

3. Add in the diced spring onion, diced carrot, garlic, grated ginger and fresh herbs. Mix until everything is blended in well.

4. Add in the beaten egg, fresh lime juice, soy sauce and agave. Mix well using your hands. Season with salt and pepper. Avoid using too much salt, the  salt in the soy sauce will help with the flavor!

5. Form 30 - 40 meatballs using the palms of your hands (roughly the size a golf ball). Place the meatballs on the baking tray.

6. Cook for 15-20mins (check them after 10min to ensure they don't burn or become dry) Place them on a cooking rack to cool down, and brush them with a small amount of organic coconut oil. Served best with any fresh salad, spaghetti, or noodles.

This is one of our go to afternoon snacks that keeps your full for ages, regulates blood sugar and provides you with a healthy dose of good quality fats! It tastes great too!

Here is how we make it!
Serving: 2 people
- 400ml coconut milk
- Tablespoon of Beef Collagen Hydrolysate powder
- 70-90g of organic grass fed butter
- 2 tablespoons of Brain octane oil (buy here)
- Teaspoon of bulletproof upgraded cocao powder
- Sprinkle of Bulletproof Vanilla
- Sprinkle of Cinnamon

It's so delicious! The high quality MCT oils and butter provide you with great anti inflammatory qualities and fast energy that won't spike blood sugar, the collagen provides you with a fantastic amino acid profile and helps you build your own collagen (the most abundant protein in the body!)

From Sarah Wilsons "I QUIT SUGAR" Gut lovin' Gummies Recipe book!

Gelatin is fantastic for the gut! It is easily digested and is packed full of essential amino acids which is ideal in supporting and repairing healthy tissue, bones and skin. If you are after these benefits then make sure you choose a grass fed source of gelatin from beef as shown here and avoid cheap supermarket gelatin.
 

Ingredients:

- 3 1/2 tablespoons of Gelatin powder

- 400ml organic (gluten free) coconut cream

- 1 teaspoon of grounded cinnamon

- 2 tablespoons of rice malt syrup

- 1/2 teaspoon vanilla extract

- sprinkle of sea salt
 

Method:

1. Dissolve the gelatin in 1/3 cup of cold water and let it sit for 5mins until it has become gel-like.

2. Heat the coconut cream, cinnamon, rice malt syrup and sea salt in a saucepan until almost boiling, whisking well to disperse the spices.

3. Remove from the heat and stir in the gelatin until it has dissolved.

4. Pour into 10 x 15cm class or rubber molds. Refrigerate for 1 hour, then cut in half.

10min prep time and takes 10mins to put together :)

Store in the fridge in a container for up to a week.

This recipe was inspired by Kate Bradley's book "Kenko Kitchen".

Prep time: 10mins, Cooking time: 30-40mins, Serves 4-6 people

Ingredients:

- 400g of tinned artichokes, drained and rinsed

- 200g organic white rice

- 1/4 cup of freshly chopped parsley

- 2 garlic cloves, diced

- 2 tablespoons of coconut oil

- 1 litre of organic chicken stock

- 1/2 teaspoons saffron threads

- 2 brown onions, diced

- 2 small tomatoes, diced

- 1 teaspoon of paprika

- 50g of frozen peas

- 2 teaspoons of freshly squeezed lemon or lime

- 1 large red capsicum, diced

- salt and pepper

Method:
1. Mix the Saffron, salt and pepper in a Mortar and pestle. Add mixture into the stock in a bowl (not heated) and set aside.

2. Heat the oil in a large paella pan, (or large wok) over medium heat and and add garlic and onion. Cook until brown. Add diced tomatoes, lemon juice and capsicum and cook until capsicum have softened.

3. Add the rice and paprika, stir for a few minutes. Add the Saffron infused stock, stir then bring to the boil. Cook for approx 20mins on low heat, occasionally stirring. Add the artichokes hearts at the end.

4. Sprinkle with peas and continue to stir for another 2-3mins

5. Remove from heat, sprinkle over freshly cut parsley and serve.

Amazing dish that can be frozen for later use J

We are loving these at the moment! Very tasty spice combo and a nice healthy addition to any meal
Prep time: 10min, Cooking time: 40-45min

Ingredients:

1.25kg sweet Potatoes, cut into wedges 

2 tsp ground cumin

2 tsp chilli flakes

2 tsp sumac

2 tsp fresh thyme leaves, roughly chopped 

2 tsp fresh rosemary, roughly chopped

3 garlic cloves, diced 

Zest and juice of one lemon or orange 

4 tsp olive oil

Salt for seasoning 

Method: 

1. Heat oven to 180deg (fan forced). Using a pestle and mortar, mix together the spices, herbs, garlic, salt 

2. Spoon into large bowl, add the lemon (or orange) zest and juice, and olive oil. Add the potatoes and toss together. 

3. Arrange, skin side up on a foil covered baking tray, and bake for 20mins, then flip over, and bake for another 20mins it until golden brown

Ingredients
For the cake:

- 2 cups of blanched almond flour / gluten free baking flour
- 1/2 teaspoon of baking soda
- 2 pinches of salt
- 1/2 teaspoon of ground cinnamon
- 1 teaspoon of ground cardamon
- 1/2 teaspoon of vanilla essence
- 1/4 cup of coconut oil, melted
- 1/2 cup of honey, (melted)
- 3 large eggs
- 200-250g of gala apples (peeled, cored cut into tiny cubs)
- 1 tablespoon of fresh lemon juice
For the cinnamon swirl, blend together:
- 1 tablespoon of ground cinnamon
- 1 1/2 tablespoon coconut oil, melted
- 2 tablespoon of honey
For the glaze, blend together:
- 1 tablespoon of coconut oil, softened
- 1 tablespoon of fresh apple juice
- 1 tablespoon of honey
- 2 tablespoons of coconut cream

Method:
1. Pre heat oven to 170degres.

2. Shape a round piece of parchment paper at the bottom of the cake pan, then lightly oil all sides with a little coconut oil.

3. Toss together the apples and lemon juice. Set aside.

4. Mix the flour, baking soda, cinnamon, cardamom, and salt in a medium sized bowl.

5. Mix the coconut oil, eggs, honey, and vanilla in another small bowl, then incorporate the wet into the dry ingredients.

6. Fold in the apple mixture, then spoon the batter into the prepared pan. Use a spatula to spread it into an even layer. The batter will be pretty thick. 7. Mix the cinnamon swirl ingredients in a small bowl, then drizzle around the cake. Use a toothpick or a skewer to drag the mixture around and make swirly patterns in the batter.

8. Bake for 15-18 minutes, or until toothpick comes out clean.

9. Cool on a wire rack, then use a knife to loosen the sides from the pan. Invert the cake onto the rack and peel off the parchment paper.

10. Flip the cake upside down, and continue cooling on the rack.

11. Mix together the glaze ingredients in a blender or small food processor. If it’s a little too runny, place in the fridge for 5-10 minutes to thicken it up a bit.

12. Drizzle over the cake, then serve immediately or store in the fridge for 1-2 days.

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Sugar, Gluten, Dairy and Soy Free
Prep time: 20mins

Serves approx 5 large pasties
 

Ingredients:

- 600g pumpkin

- 300g sweet potato

- 1 large red onion

- 2 tablespoons of coconut oil

- 1/2 teaspoon freshly ground garlic

- 1/2 teaspoon of cimmamon

- 1/4 teaspoon of ground paprika

- Freshly ground black pepper

- 5 sheets of gluten free puff pastry
 

Method:

1. Peel the pumpkin and sweet potato, chop up into small pieces and steam them for 10-15min (or until soft). Once tender, remove from the steamer and put a side.

2. In frying pan, cook the onions until golden brown.

3. In a large mix bowl, mix the vegetables, onions, spices and season with salt and pepper.

4. Preheat oven to 180deg

5. Cut each sheet in half. Place two tablespoons of filling in the middle of one half of the pastry, then place the other side on top and seal the edges. Please note gluten free pastries are prone to snapping because they are missing sticky gluten, you can try softening it with water and heat before you bend.

6. Bake the pasties in the oven for 20 - 25mins until golden brown. Serve with some fresh greens = AMAZING!!

Preparation time: 15mins

Cooking time: 25-30mins
 

Ingredients:

- 1 cup of almond meal (sifted in)

- 2 cups of spelt flour (sifted in)

- 1 tsp of baking powder (sifted in)

- 1 tsp of baking soda (sifted in)

- 1 tsp of grounded cardamom

- 125ml melted coconut oil

- 2/3 cups of almond milk

- 2/3 cups of maple syrup

- 1/2 cups of fresh orange juice

- zest of a large orange

- 1 cup of fresh raspberries (frozen if needed)
 

Method:

1. Pre heat oven to 180deg. lightly grease sides of baking tin (22cm) and cut baking paper to size for the base.

2. In a large mixing bowl, combine and sift the almond meal, spelt flour, baking powder, baking soda, grounded cardamom and orange zest. set aside.

3. In a separate mixing bowl, whisk together the almond milk, melted coconut oil, maple syrup and orange juice to combine.

4. Simply mix the wet and dry mixtures until smooth.

5. Pour the batter into the prepared tin, filling up all the way to the edges until surface is smooth. Sprinkle with raspberries.

6. Bake for 25-30mins or until Centre of the cake springs back to the touch
 

This is a perfect sweet dish to make for Christmas parties, work functions or a well deserved treat for yourself ;)

Prep time: 20mins, Cooking time: 20-25mins, Serves: 4

Ingredients:
- 2 cups (400g) Arborio risotto rice
- 4 cups (1L) of vegetable stock
- 1 capsicum, seeded and chopped
- 1 medium zucchini, chopped
- 1 turnip, chopped
- 1 medium onion, diced
- 1 medium carrot, diced
- 100g FRESH snow peas
- 100g pumpkin, cut in cubes
- 2 chicken breast, cut up into small pieces
- 25g of grated parmesan cheese (optional)
- 30g pitted olives (optional)
- 2 tablespoons olive oil
- 2 garlic gloves, crushed

- 5 mushrooms, diced

Method:
1. Cut up the chicken into small pieces.

2. In a separate pan, cook the chicken with a pinch of salt, until chicken is slightly brown, then but aside in a bowl, cover with foil.

3. Heat oil on a large pan over medium heat. Add garlic, onion, pumpkin and carrot and cook, stirring until all vegetables are softened.
4. Add rice and cook for 1 minute, stir until rice is coated with oil.
5. Add 2 cups of stock and bring to boil. Cover and simmer for 6-8mins or until stock is absorbed. Continue to add remaining stock (about 1/2 cup at a time) along with the capsicum, mushrooms, turnips, zucchini and chicken.
6. Cook, stirring constantly, for about 10min or until stock is absorbed and the rice is tender, however firm and creamy. Add snow peas, olives, and cheese (optional) and stir.
7. Serve with cracked pepper to taste.

Ingredients

- 3/4 cup Coconut Cream Concentrate MELTED
- 3 Eggs

- 3 Tbsp of Raw Organic Honey
- 1 Cup of fresh organic Blueberries
- 1 Cup Pecans (or Hazelnuts) crushed
- 1/4 Cup Organic Cocoa Powder
- 1 Tbsp Cinnamon
- 1 Tbsp of Coffee
- 2 Tsp Vanilla Extract
- 1/2 Tsp Baking Soda
- 1/4 Tsp Sea Salt

- 50-75g of organic grass fed butter
 

Method:

1. Preheat your oven to 180 Degrees

2. Place all of your ingredients for the brownies together in a mixing bowl except the blueberries

3. Use your hand mixer or stand mixer to mix all your ingredients until well blended

4. Once ready, fold in your blueberries by hand so you don't crush them all

5. Pour your batter into a greased 9x13 baking dish (grease with coconut oil) or into greased individual mini muffin pans like I did

6. Place in the oven and bake for approximately 20 minutes. At about 15 minutes, do the toothpick test and judge how much longer you need

7. Remove from oven, let cool

8. Once cool, use some melted Coconut Cream and drizzle all over your brownies and enjoy!

Here is an awesome recipe we got from Charles Poliquin. It's yummy, refreshing and full of good fats and antioxidants.

Ingredients:
1 big ripe avocado, 1 cup full-fat coconut milk, frozen or ice cold, 6 dates, 1 teaspoon vanilla powder, ½ cup fresh mint leaves, 50g dark 85 % chocolate

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Method:
Chop the chocolate and put aside. Place the rest of the ingredients in a blender or food processor and mix until smooth. Place the mixture in a bowl, add the chocolate pieces and mix with a spoon. Serve immediately for best flavour.