BREAKFAST

1.Gluten Free pancakes

2. Grapefruit, orange and apricot fruit
salad with granola
3. Feta and sun-dried tomato omelette
4. Cinnamon and raisin breakfast muffins
5. Breakfast tortilla
6. Gluten Free banana bread

Gluten Free Pancakes Serves 4

INGREDIENTS:
1 3/4 cups sorghum flour
1/4 cup buckwheat flour
1/4 cup almond flour
1/4 cup potato starch (not flour) or tapioca starch
1 1/2 teaspoons baking powder
3/4 teaspoon fine sea salt
3/4 teaspoon xanthan gum
1 cup soy milk (or milk of choice)
1 cup water
2 organic free-range eggs, beaten
4 tablespoons organic coconut oil
1 tablespoon honey or raw agave nectar
1 teaspoon bourbon vanilla extract
1 teaspoon almond extract
METHOD:
Heat a griddle on medium-high heat. If your griddle requires greasing, do that
now.
In a large mixing bowl, whisk together the dry ingredients. Make a well in the
center and add in the wet ingredients. Beat well to incorporate. Your batter
should be silky and smooth. Not too thick.
Test the griddle by shaking a drop of water on it. If it pops and sizzles, your
griddle is hot enough.
Using a ladle, pour a scoop of pancake batter on to the heated griddle. Repeat
for as many pancakes as you can fit at one go.
When tiny bubbles have formed in the batter, carefully flip the pancakes with a
thin flexible spatula. Cook for a minute or two until firm- but don't overcook.
TIP: If the batter thickens as it stands, add a little more liquid to thin it.

Grapefruit, orange and apricot

fruit salad with granola Serves
4
INGREDIENTS (fruit salad)
2 grapefruit (peeled)
4 oranges (peeled)
4 apricots (stoned and sliced)
1 tbsp. clear honey
METHOD (fruit salad)
Segment the grapefruits and oranges into a large bowl to catch the juices.
Stir in the apricots and honey, and serve.

INGREDIENTS (granola)
2 cups raw walnuts
2 cup raw cashews
1 cup raw pumpkin seeds (pepitas)
1 cup unsweetened shredded coconut
1 cup dried cranberries
1 egg white, lightly beaten
2 tablespoons water
3 tablespoons grape seed oil
1/3 cup honey
1 teaspoon vanilla extract
teaspoon ground cinnamon
teaspoon salt
METHOD (granola)
Preheat the oven to 150 0C and line a baking sheet with parchment paper.
Add the first 3 ingredients to a blender or food processor. Pulse a few times to
chop the nuts, but dont grind them into a fine meal.
In a large mixing bowl, whisk together the egg white with the water until
bubbly and slightly foamy.
Add the grape seed oil, honey, vanilla extract, cinnamon and salt to the egg
white/water mixture and whisk together well.
Pour the chopped nut mixture into the mixing bowl, along with the dried
cranberries and shredded coconut. Stir everything well to make sure it is all
coated.
Spread the granola mixture evenly on the parchment-lined baking sheet and
bake for 20 to 30 minutes or until golden-brown and crispy, stirring once
after 10 minutes
Remove granola from the oven and allow it to sit for 10 minutes without
stirring it this is where the clustering happens, so be sure to not skip this
step!!
Use a spatula to get under the granola and release the large clusters.

Once cool, store the granola in air-tight jars.

Feta and sun-dried tomato

omelette Serves 1
INGREDIENTS:
1 tsp olive oil
2 eggs, lightly beaten
4 semi-dried tomatoes (roughly chopped)
25g feta cheese (crumbled)
Mixed salad leaves to serve
METHOD:
Heat the oil in a small frying pan
Add the eggs and cook, swirling the eggs with a fork as they set
When the eggs are still slightly runny in the middle, scatter over the tomatoes
and feta, then fold the omelette in half.
Cook for 1 minute, then slide onto a plate
Serve with the mixed salad leaves

Cinnamon and raisin breakfast

muffins makes 18
INGREDIENTS:
1/4 cup chopped walnuts
1/4 cup packed light brown sugar
2 tablespoons brown rice flour (such as Bob's Red Mill)
1/2 teaspoon ground cinnamon
1 1/2 tablespoons canola oil or butter
Cooking spray
cup brown rice flour
cup potato starch
cup tapioca flour
3/4 cup granulated sugar
1 tablespoon baking powder
1 1/2 teaspoons xanthan gum
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
3/4 cup raisins
1/4 cup chopped toasted walnuts
1/3 cup canola oil
1 teaspoon vanilla extract
2 large eggs
1 cup plain soy milk
METHOD:
Preheat oven to 2000C
To prepare streusel, combine first 5 ingredients in a small bowl with a fork
until mixture resembles small peas.
To prepare muffins, place 18 paper muffin cup liners in muffin cups. Coat
liners with cooking spray; set aside.
Measure brown rice flour, potato starch, and tapioca flour

Combine brown rice flour, potato starch, tapioca flour, granulated sugar, and
next 4 ingredients in a large bowl, stirring with a whisk
Stir in raisins and walnuts; make a well in center of mixture
Combine oil, vanilla, and eggs in a medium bowl, stirring with a whisk
Stir in soy milk; add to rice flour mixture, stirring just until moist. Spoon
batter evenly into prepared muffin cups
Sprinkle batter evenly with streusel topping.
Bake at 2000C for 20 minutes or until muffins are lightly browned and spring
back when touched lightly in center
Cool in pans 5 minutes on a wire rack. Serve warm.

Breakfast Tortilla serves 4

INGREDIENTS:
1 medium sized potato
1 tablespoon minced fresh chives, divided
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper
4 large eggs
1 large egg white
1 tablespoon olive oil
1 garlic clove, minced
3 tablespoons finely grated Manchego cheese
1 teaspoon extra-virgin olive oil
1/2 cup halved grape or cherry tomatoes
METHOD:
Preheat oven to 1800C
Place potato in a saucepan; cover with water. Bring to a boil. Reduce heat, and
simmer 20 minutes or until tender; drain. Cool. Peel potato; thinly slice
Combine 2 teaspoons chives, 1/4 teaspoon salt, pepper, eggs, and egg white in
a bowl; stir with a whisk until blended
Heat 1 tablespoon olive oil in an 8-inch ovenproof non-stick saucepan over
medium heat
Add garlic and potato slices; cook 30 seconds, gently turning potato to coat
with oil. Sprinkle with remaining 1/2 teaspoon salt
Press potato mixture with a spatula into a solid layer in bottom of pan
Pour egg mixture over potato mixture; cook 1 minute. Gently stir egg and
potato mixture. Press potato back down into bottom of pan; cook 2 minutes
Remove from heat. Sprinkle with cheese
Bake at 1800C for 7 minutes or until center is set. Remove from oven

Drizzle with 1 teaspoon extra-virgin olive oil. Loosen sides of tortilla from pan;
gently slide onto a serving platter

Cut into 4 wedges. Top with tomatoes and remaining 1 teaspoon chives.

Gluten Free Banana Bread

makes 1 loaf
INGREDIENTS:
3 medium ripe bananas
1/2 tsp pure vanilla extract
1 egg
3 Tbsp. grape seed or coconut oil, melted
1/4 cup organic cane sugar
1/4 cup packed brown sugar
2-3 Tbsp. honey, depending on ripeness of bananas
3.5 tsp baking powder
3/4 tsp sea salt
1/2 tsp ground cinnamon
3/4 cup almond or dairy milk
1 1/4 cup almond meal
1 1/4 cup gluten free flour blend
1 1/4 cup gluten free oats
METHOD:
Preheat oven to 1800C and line a loaf pan with parchment paper or spray with
non-stick spray
Mash banana in a large bowl. Add all ingredients through almond milk and
whisk vigorously to combine. Last add almond meal, gluten free flour blend
and oats and stir
Bake for 1 hour 1 hour 15 minutes. When ready, it should feel firm and be
crackly and golden brown on top
Let cool completely before cutting or it will be too tender to hold form
Serve with butter and honey or as is.
TIP: Store leftovers in a covered container for up to a few days. Slice and
freeze for longer term storage.

LUNCH
1.Swiss chard and spinach frittata
2. Salmon and broccoli frittata

Swiss chard and spinach

frittata serves 6
INGREDIENTS:
8 large red Swiss chard leaves with stems
2 tablespoons extra virgin olive oil, divided
1 cups thinly sliced red onion (about 1 medium)
teaspoon salt, divided
2 teaspoons minced fresh rosemary
1 tablespoon chopped garlic
8 large eggs
Freshly ground black pepper
115g goat cheese, crumbled
1 large heirloom or beefsteak tomato, for garnish
METHOD:
Wash the Swiss chard; cut off stems, mince, and set aside. Roughly chop the
leaves
Heat 1 tablespoon olive oil in a 9-inch saucepan with an ovenproof handle
Add onion, teaspoon of salt, and rosemary. Saut 10 minutes over medium
heat, until the onions are very soft and just starting to brown.
Stir in the Swiss chard leaves and the remaining 1/4 teaspoon salt, and saut 1
to 2 minutes, or until the greens are just wilted
Remove from heat, stir in garlic and Swiss chard stems, and set aside.
Whisk eggs in a bowl. Add the Swiss chard mixture and goat cheese, and stir to
combine.
Wash and dry the saucepan and return to stove top

Turn on the grill, then heat the remaining tablespoon oil in the saucepan over
medium-high heat
When the oil is very hot, pour in the vegetable-egg mixture and cook for 3 to 4
minutes, or until the eggs are set on the bottom.
Transfer the skillet to the preheated griller and grill for about 3 minutes, or
until the frittata is firm in the center and golden on top
Use a rubber spatula to loosen the frittata from the skillet and invert onto a
large round plate. Cut into wedges and garnish with tomato slices.

Salmon and broccoli frittata serves 4

INGREDIENTS:
500g new potatoes
1 small head broccoli (cut into florets)
2 skinless salmon fillets
1 tbsp. olive oil
Small handful mint (finely chopped)
8 eggs (beaten)
METHOD:
Boil potatoes in a large pan for 10-12 mins, adding the broccoli pieces for the
final 4 mins until everything is tender. Drain well
Meanwhile, place the salmon fillets in a microwaveable dish, splash with a
little water, then cover in cling film and microwave on High for 2 mins until
the fish flakes.
Heat the grill. Heat the oil in a deep, frying pan
Cut the potatoes into chunky slices, then quickly cook in the pan over a high
heat until golden on the edges
Flake the salmon into large chunks and poke amongst the potatoes with the
broccoli
Stir the mint and some seasoning into the eggs, then pour into the pan
Leave for 6 mins over a low heat until the sides are set and just the centre is a
little wobbly, then flash under the grill to set completely and brown
Serve in wedges with a big green salad on the side.

DINNER
1. Chicken parmagiana
2. Ratatouille and poached eggs
3. Pork and quinoa salad
4. Steak and cannellini bean salad

Chicken Parmagiana serves 4

INGREDIENTS:
cup olive oil
3 garlic cloves (crushed)
1kg vine ripened tomatoes (chopped)
cup fresh basil leaves (chopped)
6 slices gluten free bread (torn)
cup reduced fat plain yoghurt
4 (500g) chicken schnitzels (uncrumbed)
100g mozzarella cheese (grated)
Baby spinach to serve
METHOD:
Heat 2 tablespoons oil in a non-stick frying pan over medium-high heat. Add
two-thirds garlic
Cook for 30 seconds or until fragrant. Increase heat to high. Add tomato.
Season with salt and pepper. Cook, stirring occasionally, for 5 minutes or until
tomatoes have just collapsed. Stir in 1/2 cup basil.
Meanwhile, process bread and 2 tablespoons flour until fine crumbs form. Add
remaining basil. Process until finely chopped
Transfer mixture to a large plate. Place remaining flour on a plate. Season with
salt and pepper
Whisk yoghurt, remaining garlic and 2 tablespoons cold water together in a
shallow bowl.
Coat 1 schnitzel lightly in flour, shaking off excess. Dip in yoghurt mixture,
shaking off excess. Coat in bread mixture. Place on a plate. Repeat with
remaining schnitzels, flour, yoghurt mixture and bread mixture.
Heat remaining oil in a large non-stick frying pan over medium heat

Cook chicken, in batches, for 2 to 3 minutes each side or until golden and just
cooked through, adding more oil if needed. Transfer to a plate lined with paper
towel.
Preheat grill on medium-high heat. Arrange chicken, in a single layer, on a
large baking tray. Spoon over tomato mixture. Sprinkle with cheese
Grill for 3 to 4 minutes, or until cheese is golden. Serve with spinach.

Ratatouille and Poached eggs

serves 4
INGREDIENTS:
1 large onion (chopped)
1 capsicum (deseeded and thinly sliced)
2 garlic cloves (crushed)
1 tbsp. rosemary (chopped)
1 eggplant (diced)
2 zucchini (diced)
400g can chopped tomatoes
1 tsp balsamic vinegar
4 large eggs
Handful basil leaves
METHOD:
Heat the oil in a large frying pan. Add the onion, capsicum, garlic and rosemary,
then cook for 5 mins, stirring frequently, until the onion has softened
Add the eggplant and zucchini, then cook for 2 mins more.
Add the tomatoes, then fill the can with water, swirl it around and tip into the pan
Bring to the boil, cover, then simmer for 40 mins, uncovering after 20 mins, until
reduced and pulpy.
Stir the vinegar into the ratatouille, and then make 4 spaces for the eggs.
Crack an egg into each hole and season with black pepper. Cover, and then cook
for 2-5 mins until set as softly or firmly as you like. Scatter over the basil

Pork and quinoa salad serves 4

INGREDIENTS:
2 small red apples (cut into thin wedges)
1 large red onion (cut into thin wedges)
2 tsp extra virgin olive oil
2 tbsp. lemon juice
1 tbsp. maple syrup
1 tbsp. water
tsp dried chili flakes
450g pork fillet
cup quinoa (rinsed)
cup water
400g tin brown lentils (rinsed and drained)
cup continental parsley leaves (coarsely chopped)
cup fresh mint leaves (coarsely chopped)
2 celery sticks (cut into matchsticks)
Lemon wedges to serve
METHOD:
Preheat oven to 180C. Line a baking tray with baking paper. Place apple and
onion on tray. Drizzle with oil. Season. Toss to combine. Roast for 20 minutes
or until golden and tender.
Meanwhile, combine half the lemon juice, syrup, water and chilli in a bowl

Heat a non-stick oven-proof frying pan over medium-high heat

Spray pork with olive oil. Season. Cook, turning, for 5 minutes or until brown.
Remove from heat

Pour over lemon juice mixture. Roast for 10-12 minutes or until just cooked
through. Transfer to a plate to rest for 5 minutes. Slice pork. Allow pan juices
to stand for 5 minutes to thicken.

Place quinoa and water in a small saucepan over medium heat. Bring to the
boil. Reduce heat to low. Simmer, stirring occasionally, for 8-10 minutes or
until water is absorbed and quinoa tender

Combine quinoa, apple mixture, lentils, parsley, mint, celery and remaining
lemon juice in bowl.
Season
Divide among plates. Top with pork and pan juices. Sprinkle with herbs and
serve with lemon wedges.

Steak and cannellini bean salad

serves 4
INGREDIENTS:
4, 150g beef fillet steaks
3 tbsp. balsamic vinegar
1, 250g punnet grape tomatoes (halved)
red capsicum (deseeded and coarsely chopped)
red onion (coarsely chopped)
Olive oil spray
1 tsp olive oil
2 garlic cloves (crushed)
2, 400g cans cannellini beans (rinsed and drained)
cup fresh lemon juice
2 tbsp. fresh continental parsley (coarsely chopped)
Steamed green beans to serve
METHOD:
Place the beef in a shallow glass or ceramic dish. Add 3 tablespoons of the
vinegar and turn to coat. Cover with plastic wrap and place in the fridge for 30
minutes to marinate
Combine the tomato, capsicum, onion and remaining vinegar in a medium
bowl
Taste, and season with salt and pepper.
Preheat a chargrill pan on high. Lightly spray the beef with oil spray

Add to the pan and cook for 2-3 minutes each side for medium or until cooked
to your liking. Transfer to a plate and cover with foil. Set aside for 5 minutes to
rest.
Meanwhile, heat the oil in a medium saucepan over medium heat
Add the garlic and cook, stirring, for 1 minute or until aromatic. Add the
cannellini beans and cook, stirring and mashing with a fork, for 2-3 minutes or
until coarsely mashed and heated through
Add the lemon juice and stir to combine. Taste and season with pepper. Add
the parsley and stir to combine.
Spoon the cannellini mixture among serving plates. Top with steak and spoon
over the tomato mixture. Serve with steamed green beans.

SNACKS / DRINKS
1.Gluten Free raspberry muffins
2. Trail mix
3. Cranberry chocolate bars
4. Banana nut bars
5. Mango and banana smoothie
6. Raspberry and cranberry smoothie

Gluten free raspberry muffins

serves 12
INGREDIENTS:
2 cups raspberries
cup water
2 cups organic almond flour
teaspoon baking soda
2tsp ground cinnamon
2-3 tbsp. ground flaxseeds
tsp pure gluten free vanilla extract
cup agave syrup or raw honey
3 eggs
2 tbsp. coconut oil (melt before adding)
METHOD:
Preheat oven to 1800C
In a small bowl combine all dry ingredients
In a separate bowl, combine all wet ingredients
Pour the wet ingredients into the dry and mix well
Add the coconut oil and berries last and combine
Line 12 hole cupcake tray with wrappers and spoon in mixture
Bake for 20-25 minutes or until golden

Trail Mix
INGREDIENTS:
1 cup banana chips
1 cup coconut chips
1 cup macadamia nuts
1/2 cup raisins
Optional: Chocolate chips
METHOD:
Add banana chips, coconut chips, raisins, and macadamia nuts together in
equal amounts.
Mix well

Cranberry chocolate bars

serves 8
INGREDIENTS:
1/3 cup pure honey
2 tbsp coconut flour
1 tbsp *all-natural almond butter
1/8 teaspoon sea salt
1 cup unsweetened coconut flakes
1 cup coarse-chopped unsalted cashews
1/3 cup coarse-chopped unsalted almonds
1/4 cup mini chocolate chips
1/4 cup chopped dried cranberries
METHOD:
Preheat oven to 1500C. Trim parchment paper to line an 88-inch baking dish,
leaving parchment paper to hang over two sides of the dish
In a large bowl, add the honey, coconut flour, all-natural almond butter and
salt. Use a spoon to stir until well combined
On a large cutting board, coarse-chop a couple of large handfuls of whole
cashews and measure out 1 cup. Then, coarse chop a handful or two of whole
almonds and measure out 1/3 cup. Add the chopped nuts to the honey mixture
Next, chop the dried cherries (or cranberries) and measure out 1/4 cup; add to
the honey mixture

Then add 1/4 cup of mini-chocolate chips

Finally, measure 1 cup of coconut flakes (not shredded coconut). Place coconut
flakes on the cutting board and coarse-chop. Add chopped coconut flakes to
honey mixture
Using a spoon, mix ingredients together making sure they are thoroughly
combined
Place the bar mixture into the parchment-lined baking dish. Fold overlapping
flaps down and evenly press the top of the bar mixture firmly to pack-in the
ingredients so they hold together better after baking.
Then, peel back the parchments flaps from top of bars. (Do not trim, as the flaps
make it easier to remove the bars after baking.)
Bake for 20 minutes. Then remove from oven and allow to completely cool on
stovetop for approximately one hour (or until bottom of baking dish is room
temp)
Place in fridge to continue cooling. (Do not freeze as it makes it impossible to
cut the bars without them crumbling.) Once cold, remove dish from refrigerator
Then, run a knife along the two edges without parchment. Using the parchment
paper ends, lift the bars from the baking dish and place on a cutting board
Cut into 8 bars and individually wrap and store in the fridge or freezer. Then
you can easily take out what you need and place directly into your childs
lunchbox (or yours) no need to thaw
However, for best results, bars should be kept cold so they do not become oversticky. Simply include an ice pack, if placing them in a lunchbox, or taking them
on the go

Banana nut bars serves 4

INGREDIENTS:
1/2 cup mashed banana
2 scoops raw vanilla protein powder
1/4 cup raw sliced almonds (or nut of choice)
2 tablespoons raw coconut flour
1 tablespoon water
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1 teaspoon raw coconut sugar or desired sweetener (optional)
METHOD:
Place all ingredients in a bowl and mix until smooth
Roll out on a cookie sheet lined with parchment paper and refrigerate for
30 minutes
Cut into 4 pieces. Keep refrigerated.

Mango and banana smoothie

makes 1L
INGREDIENTS:
1 medium mango
1 banana
500mL
4 ice cubes
METHOD:
Cut the mango down either side of the flat stone, then peel and cut the flesh
into chunks
Peel and chop the banana
Put all the ingredients into a food processor or blender, then process until
smooth and thick
Keep in the fridge and use the day you make it.

Raspberry and cranberry

smoothie serves 4-6
INGREDIENTS:
200mL cranberry juice
175g frozen raspberries (defrosted)
100mL milk
200mL natural yoghurt
1tbsp. castor sugar (to taste)
Mint sprigs (to serve)
METHOD:
Place all ingredients into a blender and pulse until smooth
Pour into glasses and serve topped with fresh mint