Hello Beautiful!

Here is another tasty x2 week Meal Plan that is summer inspired and involves healthy ice cream – perfect! As always feel free to follow it to the letter or to use it an inspiration. All the recipes are included below for ease and all the recipes come with a vegetarian alternative and options of gluten, dairy and refined sugar free.

'Print me of!” If you want to quickly print of the meal plan and shopping lists only (without the recipes to save paper) – then click here to download a ready to go print of.

Happy Eating ! Kezia xxx

Please note these recipes and meal plans are for your use only. Please don't share the content online or with any other non-Nourish members. Ingredients & notes

Meat. I get a monthly meat box delivered from Coombe Farm which is a organic and fully grass fed farm with high quality meat. Another organic and grass fed farm is Eversfield Farm where you can order meat too. Fish. I have also had a monthly fishbox.co.uk where you can get wild Scottish fish straight to your door from small boats. You can put in your preferences too so you wont get stuck with oysters if you don't like them! Vegetables. You can get organic veg delivered straight to your door. Either google a local company in your region or you can use Abel & Cole or Riverford to get vegetables, and milk (if you drink it) straight to your door.

Other tid-bits

• Tempeh – lots of health food shops sell this or you can buy it online in bulk here (not sold in supermarkets but this is a great source of protein for veggies) • GF – lots of great brands are gluten free -just check the ingredients and look for the gluten free label. • Veggies sausages – quorn does a gluten free veggies • Soy & dairy free cheese – you don't want to eat loads of dairy free cheese as its pretty processed but if you know you don't react well to dairy but cravings a cheesy pizza then Violife does a good soy and dairy free cheese • Tamari sauce – available in the free-from aisle in most supermarkets and is a gluten free version of soy sauce. Or you can buy a soy free 'soy sauce' called coconut aminos which is only really available online here

BA = BULK ALERT - this makes a large quantity so you can cook once and eat twice. This meal plan is based on 2-4 people eating (2 with big appetite , 4 with small appetites) adjust to your own quantities. Meal Plan 1 Breakfast Lunch Dinner Snacks/ Pudding Iced Cofee Frappe & 2 1-2 Scotch with a Moroccan Chicken/Egg Aim for 1-2 a day and sof or hard boiled large salad, drizzled with Tray Bake with lots of use common sense... eggs . olive oil and balsamic steamed broccoli I.e don't eat the same Breakfast Kale Hash Yeasted Buckwheat Black Bean Burgers thing all day as r with added avocado Bread toasted, topped topped with either a a 'snack' with mashed sardines and cooked egg, cheese, bacon salt OR hummus and served with green salad Cup of bone broth tomato slices and carrot and Liver Loving sticks Coleslaw. ½ an avocado on 2-3 Lemon & Blueberry Shop Bought Fresh Soup Fish Pie BA rice cakes with salt {Mufin} Smoothie or Salad with toasted served with cooked peas Yeasted Buckwheat Ice Lolly Bread

Coconut Chocolate Ice Cream topped with Breakfast Kale Hash 1-2 Scotch Egg with a Easy Chilli walnuts! with add smoked large salad, drizzled with served with corn tacos or salmon olive oil and balsamic tortillas, guacamole , 6-7 Walnuts, 1-2 square cheese (optional), salad of dark choc chopped and salsa small Blackforest Smoothie X2-3 poached eggs and Fish Pie BA (you can use any berry spinach on toasted served with steamed kale you like) Yeasted Buckwheat and broccoli Bread

Speedy Blender Pea & Coconut Soup with Fat Busting Stir Fry Pancakes carrots & hummus on the With either chicken, x2 bacon rashers or side cashews or quorn pieces veggies sausages, served with buckwheat or cooked mushrooms rice noodle and grilled tomato Coconut Chia Lefovers GF or Veggie Sausages, Porridge (Hummus, soup or dinner with a heap of roasted topped with walnuts lefovers) sweet potato, courgette, and ½ banana onion and cauliflower and some 1 Min Mayo to serve Meal Plan 2 Breakfast Lunch Dinner Snacks/ treats 3 Egg filled Goat Cheese & Kale Chickpea, Tomato & Pea Aim for 1-2 a day and with mushroom, onion Quiche served with a Curry served with use common sense.. and a few (optional) spinach and strawberry cauliflower rice slices of smoked salad BA Cup of soup salmon

Large Salad with cooked Macaroni Cheese served A Blender Brownie Chocolate Chia chicken or ham or hard with lots of roasted , ½ avocado, courgette, pepper, Pudding topped with Small handful of walnuts, spinach, tomato, mushrooms and a green walnut and berries walnuts with a slice of spring onion and covered salad. 75-85% dark choc int olive oil and balsamic Goat Cheese & Kale Chickpea, Tomato & Pea Quiche served with a Curry served with Tropical Turmeric Raspberry & Choc- spinach and strawberry cauliflower rice Mango Smoothie Chip Slice salad BA

3 Egg Omelette filled Mackerel Pate served on & Veggies Small portion of with mushroom, onion Toasted Buckwheat Spaghetti dinner lefovers and a few (optional) Bread (Soda or Yeasted – OR slices of smoked your choice) served with Vegeta r ian 'Meatballs' Coconut yogurt with salmon tomato, cucumber and added tsp of chia carrot slices seeds (Or use this Veggie Mushroom Pa t e) Tropical Turmeric Lettuce Sandwich Wraps Gluten free Pizza Base Mango Smoothie with some almond butter topped with your fav and carrot sticks veggies and optional cheese (I like sweet corn, onion, rocket and chorizo!) Perfect Pancakes 2-3 Poached eggs on Lefovers with bacon and maple Buckwheat Toast syrup or nut butter and some honey Chocolate Chia Huge salad with avocado, Broccoli & Cauliflower Pudding topped with pumpkin seeds, cooked Halloum i Fritters with walnut and berries salmon/egg, olive oil, Coriander Aioli served balsamic, goat cheese & with roasted potato any lef overs from the wedges week

Recipes Breakfasts and Smoothies

Iced Superfood Cofee Frappe

Makes 1 Ingredients  200ml cold cofee (have decaf if it the afernoon or like me you're sensitive to cafeine)  tsp chia seeds  tsp/scoop collagen powder  1/2 frozen banana OR 1-2 dates  tsp almond butter  100ml almond milk  pinch of salt  handful of ice  optional – vanilla essence or 1⁄2 tsp cinnamon Instructions 1. Place everything in your blender and blend until its smooth. 2. Drink and serve immediately. Notes  This will separate over time so give it a good shake if you're making it in advance.  For cold cofee I like to make my own cold brew cofee or just cool lefover cofee from the filter jug.  This might not be enough for breakfast alone (it’s not for me) so add a few boiled eggs or breakfast hash etc Lemon and Blueberry (mufin) Smoothie

Serves 1 Ingredients  zest of half lemon  100g/1 cup blueberries  1 banana  2 large handfuls of fresh spinach  1 celery stalk  300ml filtered water  juice of a lemon  1/2 cup or 60g almonds  a pinch quality sea salt  1/2 ripe avocado Instructions 1. Blend until smooth! Notes  Feel free to switch in milk instead of water or to use kale instead of spinach.

Black Forest Smoothie

Serves 1 Ingredients  250g black forest berries  3 tsp chia seeds  350ml water  handful almonds  2 handfuls spinach  pinch salt Instructions 1. Blend until smooth and drink immediately. Notes  I used half boiling water in this recipe to stop it being so cold and slushie like!  This might not be super filling so maybe have it as a snack or with some eggs for breakfast. Tropical Turmeric Mango Smoothie

Serves 1 Ingredients  250g mango (frozen or fresh)  1/8 tsp turmeric  thumbnail size of lemon peel  350ml water  tbsp chia seeds  2 handfuls spinach  3-5 drops of stevia if desired  handful of cashews or tbsp of nut butter Instructions 1. Blend until smooth and drink immediately Notes • I used frozen mango but you can use fresh if you prefer • Just add a splash of boiling water to make this less icy if you wish. Kale and Butternut Breakfast Hash

Serves 1 Ingredients  100-150g chunk of peeled butternut squash (depending on how hungry you are!)  1 large handful kale  tbsp ghee  2-3 eggs  salt and pepper FLAVOUR OPTIONS (pick one)  1⁄4 Lemon zest  1⁄2 clove garlic crush  1⁄2 tsp smoked paprika  tbsp toasted pumpkin seeds  2-3 tbsp of bone broth  a few cubes of goat or feta cheese Instructions 1. Chop the kale VERY finely. Go over it a few times with a knife as this will sofen the texture. 2. Heat the ghee in a frying pan and add the kale and grate the butternut into the pan directly. 3. Add any flavour you wish and the salt (I like it plain) 4. Cover with a lid and on a medium to low heat for 1-2 mins until kale and butternut change colour slightly. 5. Then make space for the eggs in the pan and fry egg until cooked. 6. Plonk on a plate and enjoy! (Best eaten immediately) Notes  Make sure you remove any big chuck of stalk from the kale and the secret is ALL in the fine chopping when it comes to kale and the slow cooking in fat. Chocolate Chia Pudding

Makes 1 Ingredients • 150 ml (5 fl. oz.) coconut/almond/oat milk (carton) • 3 tbsp chia seeds • 2 tsp cacao powder • 1 tsp maca powder • Stevia to taste • pinch of salt • berries, banana and nut butter for toppings (optional) Instructions 1. In a bowl, add the chia seeds, salt, cacao, maca powder and stevia. 2. Stir in the milk thoroughly and leave in the fridge for about 5 minutes. 3. Top with berries, banana, nut butter or desiccated coconut. 4. Eat and enjoy. Notes • On the run? Make it in a jar, plonk the lid on it and take with you as you run out the door! • Feel free to add some sweetener like stevia or xylitol to this for added sweetness but avoid using lots of honey etc

Gluten Free Coconut Chia Porridge

Serves 1 Ingredients  50g gluten free oats  100ml water  50ml coconut milk or cream  pinch salt  tbsp chia seeds  pinch of cinnamon Instructions 1. Soak the oats over night (just cover oats with water until covered and leave overnight). 2. Drain oats and then place all ingredient in a pan. Add more water if you like a runnier porridge 3. Bring to boil and then serve. 4. Top with a few blue berries a ¼ banana sliced Speedy Blender Pancakes

Serves 2 as main breakfast, or 4 as part of a wider breakfast Ingredients  50g oats – gluten free  30g coconut flour  1⁄2 banana  tsp vanilla essence or 1⁄2 vanilla powder  150ml nut milk  2 eggs  1⁄2 tsp powder gf  1 tsp cinnamon Instructions 1. Place all the ingredients in a food processor or blender and blend until smooth. 2. Heat a frying pan and place some fat in the pan (ghee or coconut oil) and ladle a small amount into the hot frying pan. 3. Cook on a medium heat and cover with a lid. 4. Once there are bubbles that rise on the pancakes you can flip them over. 5. Cook roughly for 6-7 minutes on each side. 6. Serve with frozen berries, butter, bacon, maple syrup, yogurt or a a full cooked breakfast! Notes  If you don't have a blender or food processor then use oat flour

Perfect Pancakes

Serves 2 Ingredients • 50g GF oats • 30g coconut flour • 2 eggs • ½ banana • tsp cinnamon • pinch salt • ½ tsp baking powder • 150ml nut milk Instructions 1. Blend all the ingredients in blender or hand blender until smooth. 2. Then heat a frying pan and add some coconut oil or ghee. 3. Pour small rounds into pan and cook on medium heat, flip when you see bubbles appear (about 3-4 mins). Flip and cook on both sides. Serve with berries and added butter! Lunches

Lettuce Wrap Sub Sandwiches By Danielle Walker at www.againstallgrain.com

Serves 1 Ingredients • 6 Big pieces of lettuce • Pesto mayonnaise (1⁄2 cup mayo with 2 tablespoons of pesto) • Selection on clean deli meat (lefover roast chicken, salami, lefover cooked bacon, ham etc) or Cheese/tuna • Slice of cucumber • Half an avocado or lefover guacamole • Tomato slices • Sauerkraut • A large square of Greaseproof/parchment paper Instructions 1. Watch this tutorial- it’s so much easier to see it that read it! 2. Layer 6 big pieces of the lettuce with the root end facing into each other and over lapping at the edges to create a rectangle shape with the shortest end facing toward you. Do this on top of a large square of greaseproof paper. 3. Spread the pesto may along the centre of your lettuce. Add your meat, cucumber and avocado, tomato, sauerkraut along the top of the mayonnaise. 4. Pull together the ends of the lettuce leaves closest to you together with its opposite holding with one hand. 5. With the other hand pull the corner of the paper tightly up and over the top of the lettuce wrap tucking it underneath, then begin to roll the lettuce wrap up into the paper tucking the lettuce in place as you go. Really pull the lettuce roll tightly towards you as you do this and tight roll in the secret to success here! 6. When you are half way across your paper tuck the corners in and roll the rest of the paper tightly around then so they are secured inside the paper roll. 7. When you are ready to eat slice down the middle with a sharp knife a peel back the paper Notes • Secure with a band or some tape to transport • Use whatever fillings you like the best these are just an example! Kale and Goats Cheese Quiche

Serves 4 -6, uses a 10 inch pie dish Ingredients BASE • 225g ground almonds • 65g arrowroot powder • 30g ground linseeds • 4tbsp coconut oil - melted • 2tbsp water • 1 egg • salt and pepper FILLING • 10-12 eggs • large handful of kale – finely chopped • 75g hard goats cheese • 1 spring onion • 85ml nut milk Instructions 1. In a food processor blend the almonds, arrowroot, linseeds, egg and water. 2. Then slowly add the coconut oil. 3. Wrap in cling film and place in fridge for at least 1 hour or overnight 4. When ready to bake preheat oven to 180c. 5. In a frying pan quickly cook the finely chopped kale in some ghee or coconut oil for 1-2 minutes. 6. Beat the eggs, and nut milk thoroughly. 7. In a grease pie dish press down the BASE evenly at the bottom and sides. Using a fork prick the base several times over. 8. Then place a sheet of greaseproof paper on top of the base and weight down with some baking weights or some dried beans or pulse (I used dried chick peas). 9. Cook base for 10 mins with paper and weight and for 5 minutes without then remove from oven. 10. On the BASE evenly spread the chopped spring onion, sautéed kale, and crumble goats cheese pour the egg and milk mixture over it and place in oven. 11. Cook for 45-60 minutes, checking every 15 minutes to turn it for an even bake. Remove once the centre is firm. 12. Serve immediately or allow to cool and enjoy on a picnic! 13. Stores for 3-4 days in the fridge wrapped to prevent it from drying out. Notes • Other filling ideas? Tempeh and miso paste, bacon and portabello mushrooms, pepper, coriander and onion, pea and ham, the options are endless! Pea & Coconut Soup

Makes 6-8 servings Ingredients • 600ml stock - ideally homemade broth • 600ml water • 500g frozen petit pois • 2 leeks roughly chopped • 1 large garlic clove • tsp of salt and seasoning to taste • 100g creamed coconut Instructions 1. In a large pan place all the ingredients and bring to boil. Simmer for 20 mins then blend until smooth. Add seasoning to taste. 2. Serve with sauerkraut. Notes • Feel free to use coconut milk just add less water. So if you use 150ml of coconut milk use 150ml less of water. • Add more or less liquid depending on you preferred consistency. Scotch Eggs

Makes 4 Ingredients • 340g sausage meat or defrosted veggie sausage meat • x4 eggs • salt • 60g coconut flour • seasoning Instructions 1. Preheat oven to 180c 2. Boil the egg by placing them in boiling water for around 7 mins (or 5-6 if you want a runnier ) 3. Allow eggs to cool completely ideally to help the meat adhere to it. 4. Remove the sausage meat from the sausage casing but just pushing it out the end. Place into a bowl and depending on the kind of meat you have season with pepper and salt. These scotch eggs really get there flavour from the sausage meat you use so ideally go for high quality. (See notes) 5. Once the eggs are ready cool and remove the shells. 6. Then divide the sausage meat into 4 equal balls and wrap the meat around the eggs evenly. 7. Then roll the egg in the coconut flour until coated and place onto a grease or lined tray. 8. Do this for all four and then place in the oven for 25 minutes. 9. Remove from the oven and store in fridge for 3-4 days. 10. Serve on a picnic with some pickle, on top of a salad or with some guacamole! Notes • Focus on get good quality organic sausages or use a plain sausages meat and season and mixed herbs, black pepper, spices and salt • With veggies sausages your might need to blend or mush with a fork the sausage 'meat' in order to coat it as they tend not to have casings. Main meals Cauliflower Broccoli and Halloumi Fritters

Makes 8 Fritters Ingredients FRITTERS • 1½ cup finely diced cauliflower (or Cauliflower Rice) • 1 cup finely diced broccoli • ½ cup grated halloumi cheese • 2 whole eggs • 1 tablespoon coconut flour • Pinch of salt and black pepper • Coconut oil or ghee for cooking (ghee=clarified butter) AIOLI • 2 tablespoons mayonnaise (can also be completely omitted) • 1 tablespoon olive oil • 1 tablespoon freshly chopped coriander • ½ garlic clove, finely grated or diced • A squeeze of lemon or lime juice Instructions 1. In a large mixing bowl, combine the fritters ingredients. If not using any haloumi cheese, add a more generous pinch of salt. Mix well. 2. Heat a large frying pan over medium-high heat and melt 1 tablespoon of ghee or coconut oil. Using your hands, shape the mixture into small patties and add to the hot pan, one by one. Bring the heat down to medium and fry for 4 minutes on each or until golden brown. 3. In the meantime, whisk together the aioli ingredients and serve in a side ramekin. Veggie Meatballs From www.farmdrop.com

Serves 4 Ingredients • 200g Drained lentils • 1 courgette • 2 Carrots • 3 Eggs • 1 tsp cumin • 3 tbsp tomato puree • 1 onion, diced • 2 cloves garlic, diced • Handful chopped sof herbs (parsley or coriander would be perfect) Instructions 1. Finely chop onion and garlic. Gently fry for 8 minutes with a glug of oil. 2. Grate carrots and courgette, add to the pan. Keep moving around the pan for two minutes, allow to cool. 3. Mash together lentils, eggs, tomato puree and spices & herbs. Add cooled onion mixture and squeeze everything together with your hands, if the mixture is runny add a tbsp flour. Pop the mixture in the fridge for 20 minutes then form into golf balls. 4. Pre-heat the oven to 200C. 5. Remove mixture from the fridge. Place on a foiled tray and bake for 20-25 minutes. Serve with spiralized courgettes and passata. Meatballs & Veggie Spaghetti

Serves 2 Ingredients  500g organic beef mince  1 tsp dried sage - optional  2 onions - chopped finely  2 cloves garlic - crushed  2x 400g tinned tomatoes  1 tsp salt  1tsp balsamic vinegar  1/2 tsp honey  250ml homemade stock/broth  3 tbsp tomato paste concentrate  2 tsp dried oregano VEGGIE SPAGHETTI  2 courgettes Instructions 1. In a pan with some fat (tsp of coconut oil, ghee or animal fat) add the chopped onions and salt and salute on medium to low heat for 5 mins. 2. Meanwhile place the mince in a bowl and add 1tsp of oregano and seasoning to the mince and blended and 'moosh' with your hands. Then grab tbsp amounts and roll into small balls. 3. Add the meat balls one but one to the onions and brown quickly all over the balls so they are no longer pink (they won't be cooked thoroughly at this point though). 4. Then once meat ball are done add the rest of the ingredients to the pan and bring to boil and then leave to simmer with lid of for 20 mins. 5. Afer 20 mins taste the space and add more seasoning as required and serve with veggie spaghetti and top with cheese or fresh basil if desired. 6. Meanwhile using a spiraliser make the courgette spaghetti (I just eat mine raw) or serve with some gluten free spaghetti Notes  Feel free to use pork or lamb mince in these meat balls.  Feel free to also use shop bought stock cubes - just ensure they are gluten and crap free ;) Chickpea,Tomato and Pea Curry

BULK recipe – serve 6-8 Ingredients • 2 onions • 1 tsp salt • 4 tsp mild curry powder • 1/2 tsp chilli flakes • 500g cooked chick peas • x1 can coconut milk • 800g chopped tomatoes - can or carton • 125g cherry tomatoes • 200g frozen peas Instructions 1. Sauté the onions with some ghee or coconut oil in a pan until they are sof and slightly translucent. 2. Add the salt and curry powder and chilli flakes and stir in briefly. 3. Then add the chopped tomatoes, chick peas and coconut milk and bring to simmer for 10 mins. 4. Then add the peas and cherry tomatoes and cook for further 5-10 minutes or until tomatoes sofen and peas are cooked. 5. Serve with normal rice, cauliflower rice and poppadom! Notes  You can easily replace the chick peas with another pulse and feel free to use a hot curry  paste so make it hotter. Fish Pie

Serves 4 Ingredients • 100g raw king prawns • 200g tin of tuna • 300ml chicken Stock • 1 clove garlic • 3 finely chopped carrots • 3 chopped onions • 2 handfuls spinach • 100g coconut cream - grated/chopped finely • 2 tbsp desiccated coconut • 1 tbsp cumin • seasoning TOPPING • 1 whole large celeriac OR head of cauliflower OR 2-3 potatoes • 3 carrots • knob of butter • salt and pepper Instructions 1. Peel the celeriac/chop cauliflower and carrots and roughly chop and place in boiling water. Leave simmering while you then... 2. Sauté the onions in ghee/coconut oil/animal fat for a few minutes until sof, then add the carrots, cumin, some salt (a few pinches), garlic and keep under a medium heat for a few minutes. 3. Then add the chicken stock, tuna and coconut cream. Allow to come to a simmer and the coconut cream to dissolve. 4. Meanwhile once the celeriac/cauliflower is sof and cooked through drain and add butter, salt and pepper and then mash thoroughly. 5. Add the frozen prawns to the fish/coconut/stock mixture and stir in along with the desiccated coconut and spinach. 6. Pour the fish mixture into a oven dish, level of and then spread the mashed celeriac/carrot on top of the fish mixture and level of. 7. Place in a preheated oven at 180c for 25 mins or until its golden on top. 8. Serve with peas, cooked broccoli or any other veg you like. Notes • If you find your mixture too runny, just add some more desiccated coconut as this will soak up some of the mixture. • Feel free to add grated cheese on top but this is delicious without! Black Bean Burgers

Make 4-6 burgers (depending on size) Ingredients  tsp ground cumin  tsp smoked paprika  tsp ground coriander  handful of fresh coriander  240g of black beans (1 drain can of black beans)  1⁄2 small onion  1/2 red pepper  70g GF oats  a few pinches of salt  1 egg or chia seed egg  a garlic clove Instructions 1. Preheat oven to 180c 2. Put the onion, spices, coriander, pepper and egg in a food processor. 3. Then add all the other ingredients to the food processor and until fully combined. 4. If you have time you can chill the mixture in fridge for an hour as this will make the 'dough' firmer to handle. 5. 5. Otherwise on a oven tray place sheet of grease proof paper. Scoop a heaped tbsp of the burger mix and shape into burgers and place on tray. 6. Bake the burgers for 10 mins then flip over and bake for further 10 mins. 7. If using a BBQ then bake just for 10 mins before transferring them to the BBQ. 8. Serve in a lettuce bun, gluten free pitta bread and top with halloumi, avocado, goat cheese and/or coleslaw. Notes  I haven't tried this recipe with another bean (except chick peas and it was too dry) but I imagine it would work – if you try it let us all know!. One Tray Moroccan Chicken/Eggs

Serves 2 -3 Ingredients • 1/2 tsp fennel seeds • tsp cumin seeds • tsp coriander seeds • 1/2 tsp black peppercorns • tsp smoked paprika • tsp cinnamon • 1/2 tsp cayenne powder • 1/2 tsp turmeric powder • 2 tsp ginger ground • 1/2 lemon • 4 tbsp olive oil • 2 tbsp honey • 2 tsp salt • x4 chicken thighs/drumsticks OR 4 eggs • tbsp balsamic • 1 potato - cubed • 250g butternut - cubed • 1⁄2 aubergine - cubed • 250ml bone or veggie broth/stock • • 3 tbsp tomato paste • 4-6 large dates chopped or dried apricots • 1-2 tbsp chopped coriander or toast flaked almonds Instructions 1. In a pestle and mortar grind the fennel, cumin, coriander seed and black peppercorns together to create a fresh spice blend. (Option- use ground versions) 2. Then in a bowl add the spice blend, olive oil, honey and all the other spices and mix. 3. Smear this spice mixture over the chicken and ideally leave to marinate overnight or in fridge during the day (this is optional though. No need to do this if not using chicken) 4. When ready to cook preheat oven to 180c 5. In a oven tray place the roughly chopped or cubed the vegetables. 6. In a small jug mix the broth, tomato paste, honey and balsamic and pour into tray. 7. Place the chicken on top of the veggies and pour the remaining marinade into tray. 8. If doing veggie option add the marinade to the dish. 9. Cook for 45 mins and cover with foil it you think the chicken will burn. 10. For the egg/veggie version crack 4 eggs into the tray afer 30 mins baking and allow them to bake. To serve sprinkle with coriander or flaked almonds or maybe add some salad Notes • This has a high veggie:meat ratio so if you are cooking for more people simply add in a few more piece of chicken or eggs. Macaroni Cheese

Serves 4-6 BULK recipe – for the sauce Ingredients SAUCE - makes double • 1 head cauliflower • 200ml broth • 200ml milk – any type • 75g mixed organic cheese or 3-4 tbsp nutritional yeast • salt 1-1.5 tsp • pepper BAKE – Serves 3-4 • 8 chestnut mushrooms • handful broccoli chopped finely • 300g GF brown rice pasta Instructions 1. Chop and boil the cauliflower until sof 2. Cook pasta as instructed. 3. Once cooked blend cauliflower with broth, milk, salt, and cheese until totally smooth. 4. For a speedy option – simply mix the pasta and ½ of the sauce and serve with additional veggies. 5. To make a bake, mix cooked hot pasta , veggies and half the made sauce (save rest of sauce for later in week) in a oven proof dish . 6. Top with a handful of cheese. 7. Place under the grill for 20 mins to crisp up the topping and cook the veggies slightly. 8. Serve immediately with a side salad and save lefovers which you can reheat in microwave Notes • Save the remain sauce for another meal later in the week or freeze for a speedy meal. • If you make the bake and want to use lefovers on another you may need to add additional sauce as the pasta will be quite absorbent. Or you can add a good drizzle of olive oil. • This is quite carb heavy so make sure in the rest of the day you are getting good amounts of protein and don't make this a nightly staple – focus on more protein and fat rich meals for optimum results.

Pea & Sweet Potato Curry

Serves 4 Ingredients • 400ml stock or homemade bone broth • 2 tbsp garam masala • 1 tbsp turmeric • 1/2 tsp cayenne powder • 1 tsp sea salt • 25g ginger - grated and peeled • 2 sweet potatoes • 2 onions • 300g frozen peas • 400ml coconut milk Instructions 1. In a pan on medium heat add 1 tbsp of ghee or coconut oil and add chopped onions and sauté for a few minutes until the edges become clear. 2. Add the salt and all the spices to the pan. 3. Chop the sweet potato into small diced pieces (peel if you want but I don't) and mix in. 4. Then add the stock/broth. 5. Add the coconut milk and frozen peas and bring to boil. 6. Simmer for about 15 minutes or until sweet potato is sof. Season with salt as necessary. 7. Serve with rice or whatever else you fancy. Notes • Use quality veggie stock to make it vegetarian and feel free to use and add other veg - like some added frozen spinach would also taste yum in this!

Easy Chilli

Serves 6-8 - BULK recipe Ingredients • 1kg organic mince OR 400g cooked lentils • 300g kidney beans • 300g any other bean of choice! • tsp cayenne • tsp paprika • tsp cocoa • tsp cumin • salt and pepper seasoning to taste • 1 onion • 4 garlic cloves • 500ml broth • 4 tbsp tomato paste • 125g mushrooms • 2 carrots – chopped small Instructions 1. In a pan with some ghee or coconut oil sauté the onions with some salt for about 5 mins. 2. Then add the beef, place lid on pan and on a low heat allow it to brown for another 5 mins. 3. Then stir in all the spices, carrots, mushrooms and garlic. 4. Add the broth or stock and tomato paste. 5. Bring to boil then allow to simmer for about 20 mins or until beef is cooked thoroughly. 6. Taste and add more salt and pepper according to taste. 7. Serve with some veggies, guacamole and salsa with a large salad 8. Store or freeze lefovers as desired. Notes • Save the remainder for another meal later in the week or freeze for a speedy meal.

Fat Busting Stir Fry

Ingredients STIRFRY • Really any vegetables you want. You could use a pre made supermarket pack of vegetable to really save time or use my suggestions below. • 4 carrots • 2 onions • 1 courgette • 1/2 head broccoli • All chopped into batons or as desired • 150g cashews • handful of pumpkin seeds SAUCE • 1 large garlic clove • 4 tbsp tamari or coconut aminos • fresh ginger roughly 1 inch x 1cm piece or 2 tbsp chopped • 1/2 tsp cayenne pepper • 1/2 tsp ground coriander • 25g large handful fresh coriander • 1 tsp salt • 1 tbsp honey Instructions 1. Put all the vegetable in a wok or frying pan on a medium heat. 2. Meanwhile in a food processor or hand blender mix all the 'sauce' ingredients until smooth. 3. Add the nuts and seeds to vegetables, then add the sauce and cook for 3-5 minutes. 4. Serve with fresh coriander. Notes • Serve this with cauliflower rice, rice noodles, brown rice or simply on its own. Its is a large meal for 2 or if served with rice or noodles would serve 3-4 people. Gluten Free Pizza Base

Serves 2-4 Ingredients • 100g tapioca flour • 75g coconut flour • Tsp salt • 1 egg beaten • 60ml oil • Tsp oregano • 150ml water Instructions 1. Preheat oven to 200c. Mix the dry ingredient in a bowl. 2. Then add the oil and mix in, followed by the beaten egg. Then slowly add the water bit by bit until a crumbly dough forms (you may not need all the water or you may need more). 3. Then bring together to form on dough in your hands. 4. Roll out between two sheets of grease proof paper until it is about 1/2 cm in thickness. 5. Place in oven and afer 10-15 pull it out and stab a few times with a knife to release air. 6. Put back in oven for further 10-15 minutes or until lightly golden. 6. Then simply add your toppings! TOPPINGS – tomato sauce, rocket, mushrooms, corn, artichoke, onion Balancer or Extreme Healing toppings – goats cheese or normal cheese if tolerated Notes • If you don't tolerate dairy then feel free to just load it with veggies and drizzle with olive oil and chilli flakes and balsamic vinegar. Or use some goats cheese or dairy free, soya free cheese Sides and Sauces

Gluten Free Teriyaki Mushroom Pate Recipe By Carol Kicinski at www.simplygluten-free.com

Serves 7 Ingredients • 4 tablespoons olive oil • 1 medium white onion, chopped • 2 cloves of garlic, minced • 450g mushrooms (any type) sliced • ½ teaspoon salt • ¾ teaspoon freshly ground black pepper • 5 tablespoons gluten free Teriyaki Sauce • 1 tablespoon rice vinegar • ¼ cup fresh parsley, chopped Instructions 1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. 2. Add the onion and sauté until they start to sofen, about 2 minutes. Add the garlic and sauté for 30 seconds. 3. Add the mushrooms, salt and pepper and cook, stirring ofen, until the mushrooms start to brown, about 8 minutes. 4. Add 4 tablespoons of the Teriyaki Sauce and the rice vinegar and cook until the liquid is absorbed, about 2 minutes. Add the parsley and stir to combine. 5. Put the mixture into a food processor with the remaining 2 tablespoons olive oil and the remaining 1 tablespoon Teriyaki Sauce. Process until the mixture is fully combined and fairly smooth. Taste and add more salt and pepper if needed. 6. Serve with gluten free crackers and fresh vegetables. Mackerel Pate

Serves 3-4 Ingredients • 200g cooked smoked mackerel • a squeeze/tsp of fresh lemon • 85ml natural yogurt • tsp salt • pepper Instructions 1. Blend in food processor until smoothie. 2. Store in air tight container in fridge and enjoy. 3. Will keep for about 4-5 days in fridge. Notes • Enjoy with the dough balls, with carrots dipped in or on rice cakes.

Liver Loving Coleslaw

Ingredients • 1/4 cabbage • 2 carrots • 1 raw beetroot • 2 spring onions • 4 tbsp 1 min mayo • pinch salt Instructions 1. Chop or grate the cabbage, carrots, beetroot and onions very finely. 2. Cover in a pinch of sea salt. 3. Stir in the mayonnaise. 4. Store for 4 days, covered in the fridge. Notes • Why not double this recipe and place a batch in the freezer? • Serve on rice cakes, in a roasted sweet potato or on some buckwheat bread. One Minute Mayo

6-10 servings Ingredients • 250 ml of oil (I use a blend of mild olive oil, MCT oil and avocado oil) • ½ tsp sea salt • juice ½ lemon • ½ tsp raw apple cider vinegar • 1 organic egg • paprika, mustard powder, garlic, herbs – optional flavouring Instructions 1. In a long jug or container crack the egg into the bottom. Add the lemon juice, raw apple cider vinegar, salt and an optional flavourings. 2. Pour in the oil and allow the egg to settle at the bottom again. 3. Place your hand/immersion blender into the jug/container so it touches the bottom. 4. Turn blender on and hold it in there for 15-20 seconds until you see the mayo forming. Then lifing the handover blender slightly to finish emulsifying all the oil 5. Store in sterile jar in the fridge.

Guacamole

Make 1 large portion Ingredients • 3 avocados • tsp salt • 4 tbsp olive oil • Pinch cayenne pepper • Handful fresh coriander • Juice of 1 lime Instructions 1. Blend ingredients until smooth. 2. Serve and use immediately. Cakes, Bakes and Treats

Yeasted Buckwheat Bread

Makes 1 large loaf Ingredients • 500g buckwheat flour GF • 2 tsp dried yeast • 2 tbsp coconut sugar • several pinches of salt • tbsp olive oil • 300ml warm water • 2 eggs Instructions 1. Preheat oven to 180c 2. In a bowl mix the yeast and sugar together and add the warm water - leave for 10 mins. 3. Meanwhile mix the flour and salt in a bowl. 4. Then create a 'well' in the flour mix and slowly add in the watery/yeast to the flour. 5. Add 2 beaten eggs and tbsp oil. 6. Mix together and it should form a runny batter. 7. Oil a loaf tin and some cling film. 8. Pour the batter into a large loaf tin (leaving about 1 inch from top) cover with the oil cling film place in a warm place to rise for 30 mins. 9. Then remove cling film and cook in oven for 30-35mins. Notes • This bread is best eaten fresh OR slice the bread on the day you bake it and freeze it. Chocolate and Raspberry Squares

Makes 8-12 squares Ingredients BASE • 130g desiccated coconut • 100g ground almonds • a pinch salt • 50g 85% dark chocolate • 10 dried raspberries – I used these • 3 medjool dates • 55g cacao butter or coconut oil or butter- melted DRIZZLE • 25g dark chocolate Instructions 1. In a food processor, place the medjool dates, coconut, ground almonds and blend until a paste has roughly formed. 2. Add the cacao butter to the blender (gently melt butter on a low heat in a pan). 3. Then pulse in the dried raspberries a few times. 4. Place the mixture in a dish and put in the freezer or fridge overnight. 5. Once set remove and slice into small 3 x 3 cm slices 6. Melt the chocolate in a glass bowl over a pan of boiling water then splash/drizzle over the squares. 7. Store is fridge for up to a week+ Notes • Using cacao butter gives these square a bit more 'staying' power as it deal with the heat a little bit better. Using coconut oil will mean this will mean this doesn't stay as firm in room temperature. But in general, this will need to be kept cool on hot summers days. Blender Brownies

Ingredients • 150g ground almonds • 200g dark choc • 50g coconut oil • tsp vanilla essence • 60g coconut sugar • handful walnuts • 3 eggs - small • 60ml maple syrup Instructions 1. Preheat oven at 180c. 2. Melt the coconut oil and chocolate on a very low heat or in a double boiler. 3. Blend or food process everything until smooth except walnut. 4. Mix in walnut halves. 5. Pour into a greased tray. 6. Cook for 14 mins at 180c then allow to cool completely in the fridge . Best served from the fridge.

Ice Lollies Strawberry & (Coconut) Cream

Make 6-8 Ingredients • 300ml coconut milk • 100ml nut milk • 275g strawberries Instructions 1. Blend until smooth. 2. The simply pour into the ice lolly mould of choice. And allow to freeze for 3-4 hours. Notes • You can mix this up by switch in blueberries, banana or raspberries. • You can also use yogurt instead of the coconut milk or add a tbsp of nut butter to the mixture. • Flavour ideas: Strawberry, peanut butter and coconut milk: blueberry, lemon zest and coconut milk; frozen cherries and yoghurt. Carrot Orange and Ginger Lollies

Makes 6 Ingredients • 4 carrots • thumb size ginger • 3 oranges • tbsp chia seeds Instructions 1. Juice the carrots, oranges and ginger in a juicer. 2. If you don't have a juicer, you can blend it thoroughly and then strain the mixture through a nut bag or muslin cloth. 3. Stir the chia seeds into the juice thoroughly and then pour into the mould and allow to freeze overnight. Notes • Feel free to make this more 'orangey' than carroty by adding an extra orange and less carrots.

Chocolate Coconut Ice Cream

Serves 6+ Ingredients • x2 400ml cans coconut milk • 2 tbsp chia seeds • 2 egg • 3 tbsp cocoa • 85ml maple syrup • 3 tbsp nut butter • 80g butter or coconut melted • tsp vanilla essence • pinch of salt Instructions 1. Blend all the ingredients until smooth. 2. If using ice cream maker – pour into it and follow machine instructions, 3. If not, pour into a loaf tin, cover with some cling film and then some foil and place in freezer overnight. This method means you need to give it 10-15 mins to thaw out and will be less creamy. If you want to make it creamier then you will want to stir the mixture x1 an hour. 4. Serve and top with grated chocolate, berries, cacao nibs or banana slices, Notes • Not a coconut fan? Then feel free to use organic cream cheese instead of coconut cream.