Simply Scrumptious

TISH & MIKE’S

Simply Scrumptious Friendly Foods And Recipes

Quest For Health

QUEST FOR HEALTH 55 Snow Wood Drive Eatons Hill - QLD 4037 Tel: 0500 818 555 Fax: 0500 869 555 Email: mailto:[email protected] Internet: www.quest4health.com.au

2 CONTENTS

Page No.

3. Low Reactive Food List 4. Breakfast suggestions 4. Lunchtime suggestions 4. Dinnertime suggestions 4. Sunday Supper 4. Dessert 5. Salads 6. Vegetables 6. Drinks 6. Snacks 7. Pumpkin Soup 7. Vegetable Soup 8. Roast Chicken 8. Roast Lamb 8. Chinese Chicken 9. Rissoles 9. Lamb Stir Fry

3 Low Reactive Diet Remember - If it is not on the list … Don’t Use It !!

Contents

Vegetables Drinks Bamboo shoots Decaffeinated Coffee - (Nescafe) Brussels sprouts Lemon Grass / Chamomile teas Cabbage Filtered / Purified water Celery Chive Seasoning Choko Chives Green beans Garlic Green peas Parsley Leek Poppy seeds Lettuce (Iceberg) Saffron Mungbean sprouts Sea salt Parsley Shallots Pumpkin Vanilla Red cabbage Shallot Grains – Thickening agents Swedes Arrowroot starch Rice Fruit Rice flour Pear (ripe peeled) Rice cereals (plain) Pear (canned, in sugar syrup-wash off syrup) The Good Oil (Fats) Flaxseed Oil Protein (cold pressed, no antioxidant) Beef, veal Light Olive Oil Chicken (free range no skin) Ghee (for cooking) Trim Lamb Rabbit Veal

If Soy Products are OK Use: Soy milk Tofu Soy milk

BREAKFAST Contents

Soft Boiled Eggs – cook 3 minutes

Poached Eggs on Rice Cakes 1. Cook fresh, free-range eggs in a little olive oil until half cooked. 2. Add ¼ cup of water to pan and cover with a lid to steam cook the top of the eggs. 3. Serve on rice cakes, topped with chopped parsley and sea salt.

Scrambled eggs Mix through chopped parsley or chives and a little light olive or linseed / flaxseed oil Cook and serve on rice cakes.

Plain Rice Cakes (they're tasty after a day or two!) Rice Cereals with Rice milk (or soy milk if allowed or your particular diet).

LUNCH Contents

A Protein Meal + Salads made up of any following raw ingredients -

Lettuce, carrot, shallots, celery, chives, mungbean sprouts, parsley, cabbage (green and / or red) finely sliced, shredded carrot, finely diced celery.

Topped with grated egg and a drizzle of flaxseed or light olive oil.

Season with sea salt and chopped parsley

DINNER at Night

A Protein Meal + Vegetables or Salad -

SUNDAY SUPPER Contents

1. Thinly slice rump steak and stir-fry in a little olive oil with chopped garlic. 2. Cook fresh, free-range eggs in a little olive oil until half cooked. 3. Add ¼ cup of water to pan and cover with a lid to steam cook the top of the eggs. 4. Serve on rice cakes topped with chopped chives.

DESSERT Pears tinned in sugar syrup (pour off the syrup) accompanied by cooked sago / tapioca (if that's your desire!!)

One should never be hungry!!

5 Contents

SALADS

Lettuce – May be served torn, rough chopped, finely shredded or individual leaves - and combined with:

Bamboo shoots, mungbean sprouts -

Carrots – Grated / diced / diagonally sliced

Chives – Snipped small or left whole to enhance the dish

Shallots – Chopped finely, diagonally sliced

Celery - Finely chopped Diagonally sliced Cut into finger sized lengths, sliced half way tossed into iced water to form curls

Cabbage – Finely chopped, or whole leaves (red or green) As presentation for savoury mince or rissoles.

Beans – Yellow, green or combined, make an attractive variation. Pour boiling water over beans - stand for about a minute., run under Cold water to retain their colour cut into diagonal lengths.

Eggs – Hard-boiled eggs may be grated over salad or sliced or quartered and placed around the Salad or sat on a nest of grated carrot.

Lentils – Stir through finely chopped parsley and / or chives for visual appeal.

Contents

VEGETABLES Contents

Brussels Sprouts - Whole, halved or finely sliced lightly steamed.

Cabbage, Red or Green - Very finely sliced, sprinkled with water and gently steamed for about four minutes

Choko - Peeled, quartered and very lightly steamed. Served on a bed of steamed red cabbage

Leek - Roasted - cut in half lengthways, laid onto a flat pan sprayed with olive oil and cooked in a medium oven for about 20 minutes.

Pumpkin - Cut into chunks., lightly steamed, drained and mashed. Or roasted to golden brown.

Unrefined Sea Salt – Sprinkle onto the vegetables to enhance the flavour and aid digestion.

DRINKS Contents

HOT DRINKS – CUPPA:

Chamomile teabag in small amount of boiling water. Let steep for 2-3 minutes Squeeze / remove bag then add warmed soya milk if desired (and if you are allowed soy on your particular diet)

TREAT Soya Decaffeinated Cappuccino! (Soya-Chino) ** Remember to ask that the Coca topping be left off!!

SNACKS Contents

Raw cashews Plain potato chips Carrot or celery sliced into long strips or diced diced Quartered, peeled, fresh pear Plain Organic Rice cakes Mungbean sprouts

DRINK FILTERED / PURIFIED WATER AT EVERY OPPORTUNITY !

7 SOUPS

Pumpkin Soup Contents

½ Japanese pumpkin. 1. Remove skin and cut into smallish pieces. (1 kilo of carrots may be substituted for the pumpkin). 2. Clean and slice three leeks. 3. Toss two or three garlic cloves in a small amount of olive oil until golden. 4. Add the pumpkin and leek covering with either water of (preferably) chicken stock. 5. Bring to boil and simmer gently until pumpkin is soft. 6. Blend to a smooth consistency and serve topped with a sprinkle of chopped chives.

Vegetable Soup Contents

4 Brussels sprouts 2 Leeks 1 cup Beans 1 cup Pumpkin ½ cup Swedes (or whatever you fancy!)

1. Clean and slice Brussels sprouts, leeks, beans, pumpkin, swedes 2. Toss two or three garlic cloves in a small amount of olive oil until golden. 3. Add the vegetables and stir fry for 1 minute 4. Add either water or (preferably) chicken stock. 5. Bring to boil and simmer gently until pumpkin is soft. 6. Blend to a smooth consistency and serve topped with a sprinkle of chopped chives.

8 PROTEIN MEALS

ROAST CHICKEN Contents (Preferably free range) 1. Dry completely inside and out with paper towels. 2. Place tops of a bunch of shallots into cavity. 3. Grind black pepper generously over chicken, place into a very hot oven for 15 minutes. 4. Lower temperature to 180 and leave approximately an hour. 5. Test to see if Tender, by gentle placing a skewer into the leg. 6. Don't forget to remove the crispy skin!!

Serve with a salad combination or Serve with lightly steamed beans, roast leeks and pumpkin.

ROAST LEAN LEG OF LAMB Contents

1. Place leg of lamb on a cooking rack on top of a baking dish 2. Cover with unrefined sea salt 3. Place in a hot oven set to 200 C for 20 minutes or so. 4. Reduce heat to 180 C and roast for another hour (depending on size of leg). 5. Remember to remove ALL fat when carving!

Serve with -  Chunks of fresh butternut pumpkin  Lightly steamed fresh peas  Swede (your choice!)

CHINESE CHICKEN Contents

 Cook whole meal or long grain rice in boiling chicken stock.  Slice shallots and celery, lightly steam ensuring they remain crunchy then add frozen peas and toss until defrosted.

1. Cut thighs into bite size pieces after removing all fat. 2. Spray fry pan with olive oil, toss two (or more if you love them!) cloves of garlic 3. Add chicken and stir over medium heat until brown and cooked through. 4. Combine chicken, vegetables and rice. 5. Season well with salt and a little ground pepper 6. Fold through roughly chopped parsley and chives

RISSOLES Contents

1. Place 1 Kg of lean beef mince into a mixing bowl. 2. Spray fry pan with olive oil and add three cloves of roughly chopped garlic. 3. Gently fry for a minute or two then add several chopped shallots and cook another minute. 4. Add to beef previously placed in mixing bowl, along with a grated carrot and about a cup of cooked rice and half a cup of roughly chopped raw cashew nuts. 5. In a separate bowl whisk three eggs seasoned with a little coarse sea salt. 6. Fork it through the mince thoroughly. 7. Then form mixture into rissoles. 8. Cook rissoles in pan lightly sprayed with light olive oil 9. Serve with mashed pumpkin and lightly steamed cabbage (green and red are visually attractive) 10. Rissoles may be rested in a cabbage leaf for presentation purposes!

MEAN LEAN LAMB STIR FRY Contents

Lamb straps - or any lean lamb cut into thin strips.

Spray pan with olive oil Add chopped celery, leeks, carrots., shallots, beans and peas. Toss until lightly cooked. Set aside while quickly tossing lamb in the pan. Combine all with cubes of tofu (preferably organic). Season with a little sea salt and decorate with crossed lengths of chives.