Paleo Eating For Modern People

2
Paleo Cookbook

3

WebslLe: www.paleocookbook.com

SLCCnu Lul1lCn

nlkkl ?ouna 2010

AuLhor: nlkkl ?ouna
Cover ueslan/hoLoaraphs: nlkkl ?ouna
8eclpes: nlkkl ?ouna

lS8n e-book 978-0-9807342-3-0

All rlahLs reserved. no parL of Lhls publlcaLlon mav be reproduced, sLored ln a
reLrleval svsLem or LransmlLLed ln anv form or bv anv means, elecLronlc,
mechanlcal, phoLocopvlna, recordlna or oLherwlse wlLhouL Lhe prlor wrlLLen
permlsslon of Lhe auLhor.

lMC81An1: 1hose who mlahL be aL rlsk from Lhe effecLs of salmonella food
polsonlna (Lhe elderlv, preananL women, vouna chlldren and Lhose sufferlna from
lmmune deflclencv dlseases) should consulL Lhelr healLhcare professlonal
abouL eaLlna raw eaas.

1

2

Standard Measurements

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3

4
Mayonnaise
!"#$"%&
2 eaa volks
200ml oll
3 Lsp lemon [ulce
lnch of salL

!"#$%&'$()"#*
lace Lhe eaa volks, salL and lemon [ulce ln a bowl. uslna an elecLrlc beaLer
pulse unLll Lhe mlxLure has sllahLlv Lhlckened.*
keep Lhe elecLrlc blender runnlna and slowlv add Lhe oll drop bv drop. 1hls
wlll Lake a few mlnuLes - don'L rush Lhe process as Lhe oll mav sLarL Lo
separaLe from Lhe eaa.
When all Lhe oll has been added, add more salL or lemon [ulce Lo LasLe.
Cover and refrlaeraLe for up Lo 3 davs. SLlr before servlna.

Rocket and Macadamia Nut Dip
!"#$"%&'()
2 cups rockeL leaves
1 cup macadamla nuLs
1 bunch flaL leaf parslev
3 aarllc cloves
x cup ollve oll

!"#$%&'$()"#*
lace all lnaredlenLs lnLo Lhe bowl of a food processor and blend Lo form a
smooLh pasLe.*
Add addlLlonal ollve oll lf Lhe dlp ls clumpv or Loo drv.
Serve wlLh sllced raw veaeLables.

5
Pesto
!"#$"%&'()
2 cups fresh basll
2 cloves aarllc
2x Lbs ollve oll
3 Lbs plne nuLs
x cup cashews

!"#$%&'$()"#***
8lend all lnaredlenLs LoaeLher ln an elecLrlc blender or bv uslna a morLar
and pesLle.
Slowlv add Lhe oll Lo form Lhe rlahL conslsLencv.

Carrot and Cumin Dip
!"#$"%&'()
2 cups dlced carroLs
1 Lbs around cumln
4 cloves aarllc, chopped flnelv
2 Lbs ollve oll
1 Lsp salL
2 Lbs Lahlnl
1 Lbs ollve oll
1 Lbs lemon [ulce

!"#$%&'$()"#* *
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL.
lace carroLs, aarllc, cumln, 2 Lbs ollve oll and salL ln an ovenproof Lrav.
8ake ln Lhe oven for 30 mlnuLes, remove and allow Lo cool.
lace Lhe baked lnaredlenLs ln Lhe bowl of a food processor wlLh Lhe
remalnlna ollve oll, Lahlnl and lemon [ulce. 8end unLll a smooLh pasLe ls
formed.

6
Guacamole
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=$-)$":&07"+-&2.6"25&+$2"*4"+'+'#1$-<"

Tahini Dip

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"

7
Preserved Lemons

3 Lhlck-sklnned lemons, cuL lnLo
quarLers wlLhouL deLachlna pleces
aL Lhe end sLem.
1 cup coarse sea salL
1 clnnamon sLlck
2 larae bav leaves
1 Lbs plnk peppercorns
1x - 2 cups lemon [ulce
Cllve oll
!
"#$%&'(%)*#$!!
lace salL ln a bowl and press lemons down Lo remove mosL of Lhelr [ulce.
lace Lhe salLed lemons ln a larae sLerlllsed [ar alona wlLh Lhe clnnamon
sLlck, bav leaves and peppercorns. Add enouah lemon [ulce unLll all
lemons are covered, vou mav requlre more lemon [ulce and salL Lo flll Lhe
[ar.
Cover Lhe [ar and keep ln a cool, drv place for 2 weeks. Shake Lhe [ar everv
dav.
1o sLore lemons, coaL wlLh a llLLle ollve oll and keep ln Lhe refrlaeraLor.
1o use, remove and dlscard Lhe flesh. Wash plLh and skln under cold waLer
and chop.
Lemons wlll keep up Lo 6 monLhs. AfLer LhaL Llme Lhev wlll become verv
sour.

Fruit and Nut Snack

SulLanas
Chopped pecan nuLs
umpkln seeds
Clnnamon
!
"#$%&'(%)*#$!!
Mlx all lnaredlenLs LoaeLher. Serve.

8

Pickled Eggs

12 hard bolled eaas, shelled
2 cups apple clder vlneaar
x cup waLer
2 Lsp salL
10 whole cloves
2.3cm plece rooL alnaer, peeled and
cuL lnLo 2 pleces
x Lsp around pepper
2 bav leaves

!"#$%&'$()"#**
lace Lhe eaas ln a larae sLerlllsed [ar.
ln a medlum slzed pan, place vlneaar, waLer, salL, cloves, alnaer, pepper
and bav leaves. 8rlna Lo Lhe boll Lhen remove from heaL and leave Lo cool.
When cooled, remove cloves and bav leaves Lhen pour Lhe llquld over Lhe
eaas Lo cover, add more vlneaar lf necessarv.
lace ln Lhe frldae for aL leasL Lwo davs Lo allow Lhe flavours Lo develop
before eaLlna.

Roasted Pumpkin Seeds
!"#$"%&'()
1 cup pumpkln seeds 1 Lsp sea salL

!"#$%&'$()"#**
lace pumpkln seeds and salL on an ovenproof Lrav llned wlLh baklna
paper.
8ake seeds ln Lhe oven for 10 mlnuLes or unLll pumpkln seeds are aolden
ln colour.
8emove from oven and leave Lo cool before servlna.

9
Purple Sweet Potato and
Asparagus Chips
!"#$"%&'()
1 small/medlum purple sweeL
poLaLo, washed and Lhlnlv sllced
lnLo lona flnaers
1 Lbs coconuL oll
1 bunch asparaaus, cuL spears lnLo
Lhree pleces
SalL

!"#$%&'$()"#**
lace sllced sweeL poLaLo and asparaaus on an oven Lrav llned wlLh baklna
paper. lace coconuL oll ln dollops over Lhe veaeLables, followed bv a aood
sprlnkllna of salL.
lace ln Lhe oven and bake for 20-23 mlnuLes. SLlr occaslonallv lf requlred
unLll sweeL poLaLo has become sllahLlv crunchv and asparaaus cooked
Lhrouah.

Meatballs
!"#$"%&*(+
300a mlnced meaL
1 small onlon, flnelv chopped
1 aarllc clove, flnelv chopped
1 eaa
2 Lbs LomaLo sauce
1 Lsp saae
1 Lsp basll
x Lsp chllll powder
x Lsp Lurmerlc
SalL and pepper

!"#$%&'$()"#*
re-heaL a fan-forced oven Lo 200! Celslus/400! lahrenhelL.
ln a bowl, mlx all lnaredlenLs LoaeLher unLll well comblned.
8oll mlnced meaL mlxLure lnLo 2.3cm balls and place on an ovenproof Lrav
llned wlLh baklna paper. 8ake for 20-30 mlnuLes or unLll cooked.
1o serve, have LooLhplcks avallable alona wlLh LomaLo sauce for dlpplna.

10

11
Roast Eggplant and
Capsicum Salad
!"#$"%&'()
2 small eaaplanLs
1 areen capslcum
1 clove aarllc, flnelv chopped
1 Lbs lemon [ulce
2 Lbs ollve oll
2 Lsp around cumln
lnch salL and pepper
8 cherrv LomaLoes, cuL lnLo
quarLers
arslev Lo aarnlsh
!
"#$%&'(%)*#$!!
lace whole eaaplanL and capslcum on an ovenproof Lrav and roasL for 13-
20 mlnuLes, Lurnlna occaslonallv, unLll sofL and Lhe skln has scorched
black. 8emove from oven and leave Lo cool.
ln a bowl, mlx LoaeLher aarllc, lemon [ulce, ollve oll, around cumln, salL and
pepper. When eaaplanL and capslcum have cooled, remove skln and draln
llquld from Lhe veaeLables. 8emove Lhe seeds from Lhe capslcum. ulce
capslcum Lhen dlce Lhe eaaplanL lnLo larae pleces before mlxlna lnLo Lhe
ollve oll mlxLure.
1op wlLh cherrv LomaLoes and chopped parslev Lo serve+

Chinese Cabbage Salad
with Almonds
!"#$"%&)(*
x Chlnese cabbaae chopped +# 4
cups chopped
3 Lbs mavonnalse
Pandful almond sllvers

"#$%&'(%)*#$!!
ln a bowl place chopped cabbaae and mavonnalse, mlx Lhorouahlv.
1op wlLh almond sllvers and serve.

12
Beetroot and Roast Sweet
Potato Salad
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Egg and Dill Mayonnaise Salad
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13
Rocket, Bacon and Walnut Salad
!"#$"%&'
3 cups rockeL
6 rashers bacon, dlced
100a walnuL pleces
3 Lbs ollve oll
2 Lbs lemon [ulce

!"#$%&'$()"#*
Cook Lhe bacon ln a frvlna pan on hlah heaL for 4-3 mlnuLes or unLll crlspv.
8emove bacon and place ln a larae salad bowl wlLh rockeL leaves.
Add 1 Lbs ollve oll Lo frvlna pan and place back on medlum heaL. Add
walnuLs Lo a pan and cook sLlrrlna consLanLlv unLll llahLlv LoasLed.
ln a salad bowl comblne Lhe walnuLs wlLh oLher lnaredlenLs. Add lemon
[ulce and remalnlna ollve oll and sLlr well. Serve.

Avocado Salad&
!"#$"%&'&
1 whole rlpe avocado, cuL ln half
2 bacon rashers, meaL onlv
1 whole eaa (hard bolled and dlced)
2 sprlna onlons, flnelv chopped
1 Lsp musLard ()*)+,-."*/ *# musLard
seeds
1 Lbs mavonnalse
2 cups leLLuce

!"#$%&'$()"#*
ulce bacon and frv ln pan on medlum/hlah heaL unLll cooked.
Scoop ouL avocado flesh from Lhe shell and ln a bowl mash flesh wlLh a
fork unLll smooLh, save Lhe shells. Add sprlna onlons, musLard and bacon
Lhen sLlr LoaeLher unLll well comblned. LlahLlv fold ln Lhe dlced eaas.
1o serve spoon avocado mlxLure beLween Lhe Lwo half avocado shells and
serve wlLh leLLuce.

14
24HR Salad
!"#$"%&'()
x head lcebera leLLuce, chopped
6 hard bolled eaas, sllced
1 cup areen peas
300a bacon, crlsp-cooked, dralned
Mavonnalse or salad dresslna
SalL and pepper
!
"#$%&'(%)*#$!!
ln Lhe boLLom of a larae salad bowl, place half Lhe chopped leLLuce and
sprlnkle wlLh some salL and pepper.
Laver Lhe eaas on Lop of Lhe leLLuce (sLandlna some eaas on Lhe edae lf
deslred), add addlLlonal salL and pepper Lo vour LasLe. lace Lhe peas on
Lop of Lhe eaas, followed bv Lhe remalnlna leLLuce and bacon. llnallv,
spread Lhe mavonnalse or salad dresslna over Lhe Lop, seallna Lo Lhe edae
of Lhe bowl.
Cover salad bowl and place ln Lhe frldae for 24 hours or overnlahL.
Allowlna Lhe flavours Llme Lo blend ls Lhe secreL Lo Lhls salad.
1oss before servlna.

Tuna and Olive Salad
!"#$"%&*
90a can Luna, dralned
8 ollves, cuL ln half
4 asparaaus spears, ends removed
and cuL lnLo blLe slze pleces
quarLers
Pandful walnuLs, rouahlv chopped
1 Lsp ollve oll

"#$%&'(%)*#$!!
lace all lnaredlenLs ln a bowl and comblne well. Serve.

15
Pecan Chicken Salad
!"#$"%&'
1 chlcken breasL
x small red onlon, flnelv dlced
1 celerv sLalk, flnelv sllced
Z cup pecans
2 Lbs mavonnalse
1 hard bolled eaa, cuL ln half

!"#$%&'$()"#**
ln a covered saucepan on medlum heaL boll chlcken breasLs ln waLer for
13-20 mlnuLes or unLll cooked.
8emove chlcken from Lhe pan and leave Lo cool. Shred Lhe chlcken meaL.
ln a small bowl comblne Lhe chlcken, onlon, celerv, pecans and
mavonnalse. Comblne well.
lace Lhe eaa on Lop of salad before servlna.

Fruit and Nut Chicken Salad
!"#$"%&'
1 chlcken breasL
1 celerv sLalk, Lhlnlv sllced
10 whlLe seedless arapes, cuL lnLo
halves
x areen apple, dlced
Z cup pecans
1 Lsp ollve oll
2 Lsp apple clder vlneaar

!"#$%&'$()"#**
ln a saucepan on medlum heaL boll Lhe chlcken breasL ln waLer for 13-20
mlnuLes or unLll cooked. 8emove from pan and leave Lo cool. Shred
chlcken meaL. *
ln a small bowl comblne Lhe chlcken celerv, arapes, apple, pecans, oll and
apple clder vlneaar. Comblne well. Serve.

*

16
Ratatouille
!"#$"%&'()
*+,+,-./00"&/%&1"2"#+003&%"#$"4&+%&+&5+/2&4/%67&8.,&9+2&+0%-&8"&+&%/4"&4/%6:&&
&
3 cups eaaplanL, peeled and dlced
1 red (or areen) capslcum, de-
seeded and cuL lnLo sLrlps
3 small zucchlnl, peeled and dlced
3 aloved aarllc, flnelv chopped
2 onlons, sllced
2 Lbs LomaLo pasLe ;-<,/-2+0=
400a can dlced LomaLoes -# 2
cups dlced LomaLoes
1 Lbs ollve oll
1 Lsp around corlander
1 Lbs drled basll
SalL and pepper

!"#$%&'$()"#**
ln a pan on medlum heaL place oll, onlon and aarllc and cook unLll sofL buL
noL brown.
Add Lhe eaaplanL, capslcum and zucchlnl, cover and cook on low heaL for
20 mlnuLes. Add LomaLo pasLe, LomaLoes, corlander, basll, salL and pepper
and cook for a furLher 20-30 mlnuLes or unLll veaeLables are verv Lender.
Serve.

Vegetables in Coconut Milk
!"#$"%&>
1 cup broccoll floreLs
1 cup pumpkln, dlced
x cup cabbaae, flnelv sllced
x cup llahL coconuL mllk
WalnuLs Lo serve

!"#$%&'$()"#**
ln a saucepan on medlum heaL slmmer Lhe broccoll, pumpkln and cabbaae
ln Lhe coconuL mllk unLll Lender. *
Add Lhe walnuLs and serve.

17
Chicken and Pistachio Salad
!"#$"%&'
1 chlcken breasL
x cup fresh basll leaves, rouahlv
chopped
quarLers
x small red onlon, flnelv dlced
Z cup plsLachlo nuLs, shelled
2 Lbs sov sauce ()*)+,-."*/&*,01*)-.2
1 Lbs ollve oll

!"#$%&'$()"#*
ln a saucepan on medlum heaL boll chlcken breasLs ln waLer for 13-20
mlnuLes or unLll cooked. 8emove from pan and leave Lo cool.
ln a small bowl comblne Lhe basll, LomaLoes, red onlon and plsLachlo nuLs.
When Lhe chlcken has cooled, shred lnLo pleces and place lnLo bowl alona
wlLh oLher lnaredlenLs.
Add sov sauce and ollve oll and mlx well Lhrouah Lhe salad lnaredlenLs.
Serve.

Beetroot and Walnut Salad
!"#$"%&3
1 cup fresh beeLrooL, dlced
Z avocado, dlced
Z cup walnuLs, rouahlv chopped
2 Lbs ollve oll
2 Lbs apple clder vlneaar

!"#$%&'$()"#**
ln a saucepan on medlum heaL, sLeam Lhe beeLrooL ln waLer for 20-30
mlnuLes or unLll Lender. 8emove from pan and leave Lo cool. *
When Lhe beeLrooL has cooled, place ln a medlum slze mlxlna bowl alona
wlLh Lhe avocado, rockeL, walnuLs, ollve oll and apple clder vlneaar,
comblne well. Serve.

18
Roast Vegetables in Orange
and Rosemary
!"#$"%&'()
2 cups pumpkln, dlced
2 cups sweeL poLaLo, dlced
1 cup carroL, dlced
1 oranae, [ulced
3 Lbs ollve oll
6 Lbs fresh rosemarv leaves
2 aarllc cloves, flnelv chopped
SalL and pepper

!"#$%&'$()"#**
Comblne all lnaredlenLs LoaeLher and place ln an ovenproof dlsh.
8ake ln Lhe oven for 13 mlnuLes. 8emove from Lhe oven and sLlr well Lo
cover veaeLables ln Lhe oranae llquld. 8eLurn Lo Lhe oven for a furLher 10-
13 mlnuLes or unLll veaeLables are Lender. Serve.

Broccolini and Garlic Side Salad
!"#$"%&*('
2 bunches broccollnl, ends removed
and cuL lnLo four pleces
6 larae aarllc cloves, flnelv chopped
1 bunch parslev, rouahlv chopped
1 Lbs drled chllll, flnelv chopped
Cllve oll

!"#$%&'$()"#**
ln a saucepan on medlum heaL, sLeam broccollnl for 4-3 mlnuLes or unLll
[usL Lender. 8emove from heaL, draln waLer and place lnLo a medlum slzed
mlxlna bowl.
Meanwhlle, add aarllc and some ollve oll Lo a frvlna pan on medlum heaL
and cook unLll aarllc has browned llahLlv.
Add aarllc Lo broccollnl alona wlLh parslev, chllll and exLra ollve oll Lo coaL.
Serve.

19
Grilled Vegetables and Tuna Salad
!"#$"%&'
2 eaas
183a can Luna
1 bunch asparaaus, spears cuL ln
half lenaLhwavs
1 red capslcum, dlced
1 cup LomaLoes, sllced
10 black ollves
Cllve oll
SalL and pepper

!"#$%&'$()"#*
reheaL arlll Lo medlum heaL.
lace asparaaus, capslcum and LomaLoes on Lhe arlll alona wlLh some ollve
oll and cook for 3-6 mlnuLes, or unLll sllahLlv Lender.
Meanwhlle, boll Lhe eaas ln waLer for 4-6 mlnuLes, or unLll deslred
flrmness has been reached, peel and cuL lnLo quarLers.
Comblne Luna, asparaaus, capslcum, LomaLoes and ollves ln a medlum
slzed servlna bowl. Add salL and pepper Lo LasLe.
Serve wlLh Lhe eaa quarLers.

Sausage Salad
!"#$"%&(
2 small 100 beef sausaaes
x cup black ollves, halved
cup red capslcum, dlced
x cup parslev, chopped
x avocado, dlced
1Lbs ollve oll

!"#$%&'$()"#*
reheaL arlll Lo medlum heaL.
lace sausaaes on arlll and cook for 8-10 mlnuLes, or unLll cooked. 8emove
sausaaes from heaL and cool sllahLlv before cuLLlna Lhem lnLo blLe slze
pleces.
lace Lhe sausaae ln a medlum slzed servlna bowl alona wlLh Lhe oLher
lnaredlenLs and comblne well. Serve.

20
Cauliflower Pilaf
!"#$"%&'()
*+,-.&+%&/%/-,,0&-&#+1"(2-%"3&#"1+4"5&67+%&#"1+4"&/%"%&1-/,+.,89"#&+:%;"-3&8.&
#+1"5&<7+1=":&-,%8&98#=%&9",,&+:&;7+%&3+%75&
&
1 larae onlon, chopped
1 Lsp ollve oll
3 sLalks celerv, chopped lnLo small
pleces
x cup seedless ralslns
x cup curranLs
x cup plsLachlo nuLs, shelled
60a plne nuLs
x cup chopped walnuLs
x medlum slzed caullflower
SalL and pepper

!"#$%&'$()"#**
PeaL oll ln a larae saucepan and frv Lhe onlons and celerv for 2-3 mlnuLes.
Add Lhe aarllc, ralslns, curranLs and nuLs.
8emove lnaredlenLs from pan and use Lhe pan Lo boll or sLeam Lhe
caullflower for 10 mlnuLes or unLll Lender. uraln caullflower and mash or
chop lnLo small pleces.
Comblne caullflower wlLh Lhe oLher lnaredlenLs. Serve.

21
Warm Salad
!"#$"%&'
!"#$%&'#%"($)*+,"-.)'-""
/"0(%"*.1""
2"3'-.43"#'-"*+.*+,"%1.)'-""
2"0(%"5#'%&"0&63',")&*77'-""
8")47"7.+'"+40%""
9")47%"5#'%&"#*):'0""
2"0(%"*1.;'"*.1""
<$1%$3.)";.+'=$#""
"
!"#$%&'$()"#**
>+"$"5#6.+="7$+"*+"3'-.43?&.=&"&'$0,"71$)'"($)*+"$+-"*.1"$+-"5#6"5*#"@A"B"
3.+40'%"*#"4+0.1"%1.=&016")#4+)&6C"D'3*;'"($)*+"5#*3"0&'"7$+"1'$;.+="0&'"
'E)'%%"*.1C""
>+"0&'"1'50"*;'#"*.1,"5#6"0&'"*+.*+,"0&63'"$+-"7.+'"+40%"5*#"9AF"3.+40'%,"*#"
4+0.1"*+.*+"&$%"%*50'+'-"$+-")$#$3'1.G'-C""
>+"$"%$1$-"(*H1,")*3(.+'"($)*+,"*+.*+,"0&63'"$+-"7.+'"+40"3.E04#'"$+-"
#*):'0"H'11C""
I$:'"-#'%%.+="(6")*3(.+.+="*1.;'"*.1"$+-"($1%$3.)";.+'=$#C""J*%%"%$1$-"
H.0&"-#'%%.+="('5*#'"%'#;.+=C"

Hot Rocket Salad
!"#$"%&()*
2")47")&'##6"0*3$0*'%,")40".+0*"
K4$#0'#%"
2")47")4)43('#,"7''1'-"$+-"-.)'-"
L")47"5#'%&"($%.1,"#*4=&16")&*77'-"
M")47"=#$0'-")*)*+40"
L"0%7"#'-")&.11.,"5.+'16")&*77'-"
2"0(%"*1.;'"*.1"
2"0(%"1.3'"N4.)'"
M")47"$13*+-%"
O$10"$+-"7'77'#"
*
!"#$%&'$()"#*
P1$)'"0*3$0*'%,")4)43('#,"($%.1,")*)*+40,")&.11.,"*1.;'"*.1"$+-"1.3'"N4.)'".+"$"
(*H1C"Q*3(.+'"$11".+=#'-.'+0%"H'11C"R--"%$10"$+-"7'77'#"0*"0$%0'C"
O7#.+:1'"$13*+-%"*;'#"0&'"0*7"*5"0&'"%$1$-"0*"%'#;'C""
"

22
Greens and Almond Salad
!"#$"%&'()
10 8russels sprouLs, cuL lnLo halves
1 broccoll, small, floreLs separaLed,
sLalk Lhlnlv sllced
3 Lbs ollve oll
100a almond sllvers
x cup fresh parslev, rouahlv
chopped
x lemon, [ulced
epper
!
"#$%&'(%)*#$!
lace 8russels sprouLs and broccoll ln a saucepan wlLh some waLer, cover
and boll for 3 mlnuLes, or unLll are [usL Lender. 8emove sprouLs and
broccoll from Lhe pan.
8eLurn Lhe pan Lo medlum heaL and add oll, aarllc and sllvered almonds.
SLlr for 3-4 mlnuLes or unLll almonds become aolden brown. Add 8russels
sprouLs and broccoll Lo Lhe pan and cook for a furLher 2 mlnuLes, sLlrrlna
consLanLlv.
1ake pan off Lhe heaL and add parslev, lemon [ulce and pepper. Comblne
all lnaredlenLs well. Serve.

Carrot and Coconut Salad
!"#$"%&)(*
3 cups looselv packed araLed carroL
(abouL 3 carroLs)
1 cup shredded coconuL
x cup ralslns or sulLanas
cup pecan nuLs, rouahlv chopped
2 Lbs ollve oll
3 Lbs lemon [ulce

"#$%&'(%)*#$!
ln a salad bowl comblne all lnaredlenLs and mlx well. Serve.

23

!
!
!
!
!
!

24
Tomato and Basil Soup
!"#$"%&'()
1 onlon, dlced
2 cloves aarllc, flnelv chopped
2 Lbs ollve oll
1 medlum slzed carroL, dlced
2 celerv sLalks, sllced
400a can dlced LomaLoes *# 2
cups dlced LomaLoes
1 cup veaeLable sLock
x cup fresh basll, rouahlv chopped
SalL and pepper

!"#$%&'$()"#*
ln a larae saucepan on medlum/hlah heaL frv onlon and aarllc ln ollve oll
for 3 mlnuLes, or unLll onlon has sofLened.*
Add Lhe carroL and Lhe celerv Lhen frv for 1-2 mlnuLes before addlna dlced
LomaLoes and sLock. Cover pan and cook for a furLher 10-20 mlnuLes or
unLll veaeLables are Lender. Add basll and cook for a furLher 2 mlnuLes.
Cool soup sllahLlv.
lace soup ln a food processor, or use an elecLrlc blender and puree.
Add salL and pepper Lo LasLe before servlna.

Tomato and Bacon Soup
!"#$"%&+('
1 onlon, flnelv dlced
3 rashers bacon, flnelv dlced
1 Lbs oll
1 Lbs oreaano, flnelv chopped
1 Lsp around paprlka
1x cups dlced LomaLoes
1x cups veaeLable sLock
SalL and pepper

!"#$%&'$()"#*
ln a larae saucepan on medlum heaL, frv onlon and bacon ln oll for 3
mlnuLes, or unLll bacon ls llahLlv browned.*
Add oreaano and paprlka and cook for 2 mlnuLes before addlna Lhe dlced
LomaLoes and sLock. Slmmer covered for a furLher 10-13 mlnuLes.
Add salL and pepper Lo LasLe before servlna.

25
Carrot and Cauliflower Soup
!"#$"%&'()
1 onlon, dlced
1 Lbs oll
2 cups carroL, dlced
6 cups caullflower, chopped
1 Lbs around Lurmerlc
1 Lbs around cumln
3 cups veaeLable sLock
SalL and pepper
!
"#$%&'(%)*#$!
ln a larae saucepan on medlum heaL frv onlon and aarllc ln oll for 3
mlnuLes, or unLll onlon has sofLened. Add carroL and caullflower and cook
for 3 mlnuLes.
Add Lurmerlc and cumln and cook for a furLher 2 mlnuLes. Add sLock and
slmmer for 10-13 mlnuLes or unLll carroL and caullflower are Lender.
8emove from heaL and sLlr ln Lhe parslev, salL and pepper.
uree Lhe soup ln an elecLrlc blender or use an elecLrlc beaLer. Serve.

Chicken Soup
!"#$"%&'()
7 cups waLer
4 chlcken drumsLlcks
1 larae carroL, ends chopped
1 onlon, sklnned
2 celerv sLalks, ends chopped
1 Lbs salL
epper

!
"#$%&'(%)*#$!
lace all lnaredlenLs ln a larae saucepan, cover and slmmer for 90 mlnuLes
sLlrrlna occaslonallv.
1o serve, remove chlcken meaL from Lhe bone and sLlr Lhrouah Lhe soup.

26
Pumpkin and Dill Soup
!"#$"%&'()
1 onlon, dlced
1 Lbs oll
3 cups pumpkln, dlced
1 Lsp around cloves
3 Lbs fresh dlll, chopped
SalL and pepper

!
"#$%&'(%)*#$!
ln a larae pan on medlum heaL frv onlon ln oll for 3 mlnuLes, or unLll onlon
has sofLened.
Add pumpkln and cloves and cook for 2 mlnuLes, sLlrrlna consLanLlv. Add
sLock, cover pan, and slmmer for 10-13 mlnuLes or unLll pumpkln ls
Lender. 8emove pan from heaL and sLlr ln dlll, salL and pepper. Leave soup
Lo cool sllahLlv.
uree soup ln an elecLrlc blender or use an elecLrlc beaLer. Serve.

Spinach and Zucchini Soup
!"#$"%&*('
2 Lbs ollve oll
1 onlon, dlced
x Lsp around nuLmea
3 cups zucchlnl, sllced
2 cups babv splnach
cup coconuL mllk
SalL and pepper

"#$%&'(%)*#$!
ln a larae pan on medlum heaL frv onlon, aarllc and nuLmea ln ollve oll for
3 mlnuLes, or unLll onlon has sofLened. Add zucchlnl and cook for a furLher
3 mlnuLes.
Add splnach and cook unLll [usL wllLed. Add sLock, cover pan, and slmmer
for 3-10 mlnuLes, or unLll zucchlnl ls Lender.

27
Pumpkin and Leek Soup
!"#$"%&'()
1 onlon, dlced
2 Lbs ollve oll
1 ka pumpkln, dlced
2 leeks, sllced
1 Lsp around corlander
2 Lsp around cumln
1 Lsp freshlv araLed nuLmea
3 cups chlcken or veaeLable sLock
x cup coconuL mllk
!
"#$%&'(%)*#$!
ln a larae pan on medlum heaL frv onlon and aarllc ln ollve oll for 3
mlnuLes, or unLll onlon has sofLened. Add corlander, cumln and nuLmea
and sLlr for anoLher 30 seconds.
Add pumpkln, leek and sLock, cover pan and cook for a furLher 10-13
mlnuLes or unLll pumpkln ls Lender. 8emove from heaL and sLlr ln coconuL
mllk. Cool soup sllahLlv.
uree soup ln an elecLrlc blender or use an elecLrlc beaLer.
Add salL and pepper Lo LasLe. Serve.

Pea and Rocket Soup
!"#$"%&*('
1 small red onlon, chopped
1 Lbs oll
1 cup peas
1 cup flrmlv packed rockeL

"#$%&'(%)*#$!
ln a larae pan, frv onlon ln oll unLll sofL. Add Lhe peas and rockeL and cook
for 2 mlnuLes.
Add Lhe sLock, cover and slmmer for 10 mlnuLes. Cool soup sllahLlv.

28
Spinach and Coconut Soup
!"#$"%&'()
1 small brown onlon, flnelv
chopped
2 aarllc aloves, flnelv chopped
1 Lbs oll
x caullflower *# 3 cups caullflower
floreLs
2 cups babv splnach, flrmlv packed
1 cup coconuL mllk
x Lsp around nuLmea
x Lsp around paprlka
SalL and pepper Lo LasLe

!"#$%&'$()"#*
ln a medlum slzed pan on medlum heaL frv onlon and aarllc ln oll for 3
mlnuLes, or unLll onlon has sofLened. Add Lhe veaeLable sLock and
caullflower. Cover and cook for 10 mlnuLes or unLll caullflower ls Lender.
Add splnach, cover pan, and cook for a furLher 2 mlnuLes or unLll splnach
has [usL wllLed.
8emove pan from heaL and sLlr ln coconuL mllk. Cool soup sllahLlv.
Add nuLmea, paprlka, salL and pepper Lo LasLe. Serve.

29
Mexican Chicken Soup
!"#$"%&'()
!"#$%&"&'(()"%*)+)*,"-.#(-"
!")/&"*.0"
1"*2.*2,"-.#(-"
!"3+40.#"#0*5(&,"6.2(07"#8*%%(-"
1")&%"34*$2-"#$9.2"
!"#$%&"#8.#:(2"&)*#:"
;"#$%")*9+)*(&,"#8*%%(-"
<"#$%"#*4.+2-(4,"4*$3807"#8*%%(-"
!"#8.#:(2"/4(+&)&,"%*+#8(-"+2-"
-.#(-"
=+0)"+2-"%(%%(4"
<"+5*#+-*,"&0.#(-"
"
!"#$%&'$()"#*
>*.0"&'(()"%*)+)*".2"'+)(4".2"+"0+43("%+2"6*4"1?"9.2$)(&"*4"$2).0")(2-(4@"
A4+.2"'(00@"
B0+#("*2.*2"+2-"3+40.#".2")8("0+43("%+2"*2"9(-.$9"8(+)"+2-"647".2"*.0"6*4"C"
9.2$)(&"*4"$2).0"*2.*2".&")(2-(4@"D--")$49(4.#"#$9.2"+2-"#**:"6*4"+"
6$4)8(4"!"9.2$)(&"/(6*4("+--.23"&)*#:,")*9+)*(&,"#*4.+2-(4"+2-"&'(()"
%*)+)*@"=.99(4"6*4"1?E1C"9.2$)(&"*4"$2).0"%*)+)*".&")(2-(4@"
F(9*5("64*9"8(+),"#**0"&0.38)07,")8(2"%$4G("&*$%".2"+2"(0(#)4.#"/0(2-(4"*4"
$&("+2"(0(#)4.#"/(+)(4"+--.23"9*4("0.H$.-"I&)*#:"*4"'+)(4J".6"2(#(&&+47@"
F()$42")*")8("%+2@""
D--"#**:(-"#8.#:(2"/4(+&)")*")8("&*$%"+2-"4(8(+)"6*4"!"9.2$)(&"*4"$2).0"
#8.#:(2".&"8(+)(-")84*$38@"D--"&+0)"+2-"%(%%(4")*")+&)(@"
=(45("'.)8"&0.#(-"+5*#+-*@"

30
Pumpkin Soup
!"#$"%&'()
1 Lbs ollve oll
6 sprlna onlons (scalllons) flnelv
chopped
6 cups dlced pumpkln
Z Lsp around cardamom
Z Lsp around cloves
Z Lsp aroup nuLmea
400ml llahL coconuL mllk
SalL and pepper
!
"#$%&'(%)*#$!
ln a saucepan on medlum heaL frv Lhe sprlna onlons ln ollve oll unLll llahLlv
browned. Add pumpkln Lo Lhe pan wlLh Lhe around cardamom, cloves and
nuLmea. Cover and cook on a low heaL for 10 mlnuLes sLlrrlna once or
Lwlce. Add coconuL mllk and conLlnue cooklna unLll pumpkln ls Lender.
Cool soup sllahLlv.

Brussels Sprout and Bacon Soup
!"#$"%&*('
2 Lbs ollve oll
10 8russels sprouLs, Lrlmmed and
cuL lnLo quarLers
4 rashers bacon, flnelv dlced
2 cups veaeLable +# chlcken sLock
epper Lo LasLe

"#$%&'(%)*#$!
lrv Lhe bacon ln ollve oll over medlum-hlah heaL unLll browned and
sllahLlv crlspv.!
Add 8russels sprouLs and sauLe for 3 mlnuLes.
Add Lhe sLock and a plnch of pepper. Slmmer for 10-13 mlnuLes or unLll
Lhe 8russels sprouLs are Lender. Cool soup sllahLlv.

31
Fennel and Spinach Soup
!"#$"%&'()
1 onlon, dlced
2 aarllc cloves, chopped
1 Lbs ollve oll
2 medlum fennel, sLalks removed
and chopped
1 bunch Lnallsh splnach, chopped
3 cups chlcken sLock
x cup fresh oreaano leaves,
chopped
lnch nuLmea

!"#$%&'$()"#*
ln a medlum slzed pan on medlum heaL frv onlon and aarllc ln oll for 2
mlnuLes. Add fennel and cook sLlrrlna for a furLher 3 mlnuLes or unLll
onlon ls Lender.
Add Lhe sLock, cover and slmmer for 10 mlnuLes unLll fennel ls Lender. Add
splnach and slmmer for a furLher 3-4 mlnuLes unLll splnach has wllLed.
Cool soup sllahLlv.
8e-heaL prlor Lo servlna.

Cooled Cucumber Soup
!"#$"%&'()
1x cups cucumber, peeled, seeded
and dlced
1 avocado, peeled, seeded and
dlced
2 shalloLs, dlced
3 Lbs llme [ulce
Z cup fresh corlander, chopped
lnch of chllll
1 cup waLer
1 cup coconuL mllk
SalL and epper

!"#$%&'$()"#*
lace all lnaredlenLs excepL Lhe coconuL mllk, salL and pepper ln a food
processor or blender. 8lend on hlah speed for 2- 3mlnuLes unLll smooLh.
Add coconuL mllk, salL and pepper and blend for a furLher 30 seconds.
1ransfer Lo a larae bowl, cover and place ln Lhe frldae Lo cool for 30
mlnuLes before servlna.

32
Sweet Potato Curry Soup
!"#$"%&'()
1 onlon, dlced
1 Lbs oll
4 cups dlced sweeL poLaLo
4 cups chlcken *# veaeLable sLock
1 Lbs around corlander
1 Lsp around Lurmerlc
1 Lbs around cumln
2 Lsp around clnnamon
x Lsp around alnaer
2 Lbs around paprlka
1 small chllll, flnelv chopped
1 cup coconuL mllk

!"#$%&'$()"#*
lrv onlon and aarllc ln a pan wlLh oll on medlum heaL unLll llahLlv
browned. Add sweeL poLaLo and splces and cook for 3 mlnuLes or unLll
sweeL poLaLo has become sllahLlv Lender.
Add sLock, cover pan and slmmer for 10-13 mlnuLes or unLll sweeL poLaLo
ls Lender. 8emove from heaL and sLlr ln coconuL mllk. Cool soup sllahLlv.
8e-heaL prlor Lo servlna.

33

!

34
Beef and Mushroom Dish
!"#$"%&'
280a sllced lean beef/sLeak
6 cups sllced mushrooms
1 dlced onlon
2 aarllc cloves
Z cup balsamlc vlneaar
1x Lbs around paprlka (mlld)
2 Lsp Mexlcan chllll powder
Cround pepper
6 spears asparaaus
1 head leLLuce leaves
x cup LomaLo

!"#$%&'$()"#*
lace Lhe mushrooms and balsamlc vlneaar ln a bowl and leave Lo
marlnaLe whlle conLlnulna wlLh preparlna Lhe dlsh.
PeaL pan and frv onlon and aarllc ln a llLLle oll unLll sllahLlv sofLened, add
chopped beef and frv unLll Lhe beef has browned. SLlr ln Lhe paprlka,
Mexlcan chllll powder and pepper.
Add Lhe mushrooms and balsamlc vlneaar Lo Lhe pan and sLlr. Cover and
slmmer for 10-13 mlnuLes unLll Lhe beef ls Lender. SLeam Lhe asparaaus ln
waLer for 3mln.
Serve beef and mushrooms wlLh Lhe asparaaus, leLLuce and LomaLo salad.

Peppered Steak
!"#$"%&(
4 x 100a rump sLeaks
4 Lbs crushed peppercorns
1 eaa, beaLen
1 Lbs oll

!"#$%&'$()"#*
ulp each sLeak lnLo beaLen eaa, and Lhen cover bv presslna on crushed
peppercorns.
lace Lhe sLeak on a frvlna pan or barbeque wlLh some oll Lo arease. lrv on
hlah heaL for 30 seconds each slde, reduce heaL and cook unLll sLeak ls aL
deslred Lenderness.
Serve wlLh bolled veaeLables and/or salad.

35
Beef with Zucchini
!"#$"%&'()
280a beef, cuL lnLo sLrlps
1 Lbs oll
1 onlon, flnelv chopped
4 LomaLoes, chopped
x Lsp salL
1 Lsp around pepper
Z cup waLer
4 small zucchlnls, cuL crosswavs
lnLo pleces
1 red capslcum, dlced
!
"#$%&'(%)*#$!
PeaL oll ln a pan and frv beef sLrlps unLll browned on all sldes.
Add Lhe onlons, aarllc, LomaLoes, waLer, salL and pepper, cover and
slmmer for 1 hour. Check from Llme Lo Llme Lo ensure mlxLure has noL
become Loo drv, add more waLer lf necessarv.
SLlr ln zucchlnl and capslcum pleces and slmmer for a furLher 20 mlnuLes.
Serve.

Lamb and Capsicum Skewers
!"#$"%&'
6 wooden skewers, soaked ln cold
waLer for 30 mlnuLes
230a dlced lamb
1 areen capslcum, dlced
2 Lbs ollve oll
1 Lsp apple clder vlneaar
x Lsp salL
lnch pepper

"#$%&'(%)*#$!
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL or preheaL 88C
arlll on hlah heaL. lace ollve oll, apple clder vlneaar, salL and pepper ln a
small bowl and comblne well.
1hread dlced lamb onLo skewers alLernaLelv wlLh dlced capslcum. lace on
an oven Lrav llned wlLh baklna paper and coaL wlLh ollve oll mlxLure.!
8ake ln Lhe oven for 30-40 mlnuLes. lf cooklna on a 88C arlll, cook lamb
for 3-6 mlnuLes each slde. Serve.

36
Meat Filled Eggplant
!"#$"%&'()
170a lean mlnce meaL
x cup onlon, dlced
1 Lbs LomaLo pasLe
400a can dlced LomaLoes *# 2
cups dlced LomaLoes
Perbs - saae, mlxed lLallan herbs,
Lhvme, basll, cumln around (small
amounL), clnnamon (small amounL)
2 eaaplanLs, cuL ln half
1 cup leLLuce

!"#$%&'$()"#*
lace eaaplanL halves ln a baklna dlsh and bake ln Lhe oven for 13-20
mlnuLes or unLll sofL. When Lhe eaaplanL ls cooked, cool sllahLlv Lhen
scrape Lhe flesh of Lhe eaaplanL awav from Lhe skln wlLh a fork and Lhen
mach Lhe flesh. Leave eaaplanL shells lnLacL for servlna.
repare Lhe meaL bv frvlna Lhe onlon and aarllc ln a llLLle oll ln a heaLed
pan unLll browned. 8emove onlon and aarllc from Lhe pan and frv Lhe
mlncemeaL, sLlrrlna so Lhere are no lumps.
When Lhe meaL ls browned, reLurn Lhe onlon and aarllc Lo Lhe pan alona
wlLh herbs (Lo LasLe). Add LomaLo pasLe and cook for 2-3 mlnuLes. Add Lhe
dlced LomaLoes, cover pan and slmmer for 20-30 mlnuLes. SLlr Lhrouah Lhe
mashed eaaplanL.
1o serve, place Lhe meaL lnLo eaaplanL shells and serve wlLh leLLuce.

37
Beef Rouladen
!"#$"%&'
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).*"#)*+,").*".+%3*%"$)";$&&"5*")'"%'&&="?+7"#)*+,"'2)"+(3"'("'(*"#$3*"#0%*+3"
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B+%*92&&7"%'&&"20").*"#)*+,"+#")$1.)"+#"0'##$5&*")'".'&3").*"9$&&$(1"
$(1%*3$*()#=":(6*"%'&&*3"20"#*62%*").*"%'&&";$).")'')."0$6,#="
<&+6*"#)*+,"$("+".*+)*3"0+(";$)."+"3*6*()"+4'2()"'9".*+)*3"'$&"+(3"9%7"
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#)*+,"%'&&A"6'G*%"+(3"#$44*%"9'%"+)"&*+#)"+(".'2%"'%"2()$&"4*+)"$#")*(3*%="
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8*%G*"%'2&+3*(";$)."0+("#+26*"+(3"#)*+4*3"G*1*)+5&*#"'%"#+&+3="
"

38
Paprika Lamb
!"#$"%&'()
2 Lbs oll
300a dlced lamb
1 larae onlon, Lhlnlv sllced
3 aarllc cloved, flnelv chopped
x Lsp carawav seeds
x cup around paprlka
800a canned dlced LomaLoes *# 4
cups freshlv dlced LomaLoes

!"#$%&'$()"#*
PeaL 1Lbs oll ln a pan, frv veal over medlum-hlah heaL unLll browned,
seLLlna anv pan [ulces aslde as Lhev form.
8emove veal from pan and add 1Lbs oll, onlon and aarllc. lrv on medlum
heaL for 3 mlnuLes or unLll onlons are sofL. Add carawav seeds and paprlka
and sLlr for 30 seconds.
Add dlced LomaLoes and veal Lo Lhe pan, cover and slmmer for 1 hour or
unLll meaL ls Lender and sauce has Lhlckened. Add a llLLle waLer lf Lhe
sauce bealns Lo drv. Serve.

Moroccan Lamb with Squash
!"#$"%&'()
300a dlced lamb
1 Lbs oll
3 cups chlcken or veaeLable sLock
1 Lbs around clnnamon
1 onlon, sllced
6 vellow buLLon squash, cuL lnLo
halves
1 lemon, [ulced
1 Lbs honev
cup plLLed prunes
lnch salL and pepper
*
!"#$%&'$()"#*
ln a pan on hlah heaL, heaL oll and frv dlced lamb unLll browned.
Add Lhe sLock and clnnamon. Cover and lower heaL and slmmer for 40
mlnuLes.
Add pumpkln, squash, onlon, lemon [ulce and honev, cover and slmmer
for anoLher 30 mlnuLes or unLll veaeLables are cooked. Add prunes, salL
and pepper and cook for an addlLlonal 3 mlnuLes. Cool before servlna.

39
Roast Pumpkin with Coleslaw
!"#$"%&'
4 larae pleces of pumpkln, seeds
removed and peeled
3 Lbs oll
!
"#$%&$'(
2 medlum carroLs, araLed
x cabbaae, flnelv sllced
2 sLalks celerv, Lhlnlv sllced
2 red radlshes, flnelv dlced
6-8 Lbs mavonnalse

)*&+,-.+/#*&!
lace larae pumpkln pleces alona wlLh 2Lbs oll lnLo an ovenproof dlsh, and
bake ln Lhe oven for 40-30 mlnuLes, or unLll cooked.
Meanwhlle, place dlced bacon and 1Lbs of oll lnLo a frv pan on medlum-
hlah heaL and frv unLll sllahLlv crlspv.
1o make Lhe coleslaw, place all oLher lnaredlenLs lnLo a bowl and mlx unLll
well comblned.
1o serve, place pumpkln on plaLe wlLh some coleslaw Lhen sprlnkle bacon
pleces on Lop.

Beans Egg n Bacon
!"#$"%&'
4 cups areen beans
113a bacon meaL (meaL onlv)
6 eaas
Cracked pepper
!
)*&+,-.+/#*&!
SLeam beans ln a pan wlLh some waLer unLll cooked, draln and seL Lo Lhe
slde.
ln a frvlna pan frv Lhe bacon unLll browned. When Lhe bacon ls cooked,
add Lhe eaas and scramble LoaeLher wlLh Lhe bacon and some cracked
pepper unLll eaa whlLes are cooked.
Mlx eaa/bacon wlLh beans. Serve wlLh leLLuce/salad.

40
Satay Beef
!"#$"%&'()
300a beef, cuL lnLo sLrlps
1 broccoll floreLs, cuL lnLo blLe slze
pleces
2 carroLs, cuL lnLo Lhln sLrlps
1 Lbs oll
SaLav Sauce
1 small whlLe onlon, araLed
2 aarllc cloves, araLed
1 Lbs oll
3 Lbs almond buLLer
cup coconuL mllk
Chllll flakes

!"#$%&'$()"#*
PeaL a larae-slzed pan on medlum-hlah heaL. lrv Lhe beef ln 1 Lbs oll for 4-
3 mlnuLes or unLll browned. 1ransfer beef Lo a plaLe. Lower Lhe heaL of Lhe
pan Lo medlum.
1o make Lhe almond saLav sauce, place Lhe oll, onlon and aarllc lnLo Lhe
pan and frv for 3 mlnuLes or unLll llahLlv browned.
Add almond buLLer and coconuL mllk and sLlr consLanLlv unLll Lhlckened.
8emove from heaL and sLlr ln a deslred amounL of chllll flakes. Cool sllahLlv
and remove excess oll.
Add beef, broccoll floreLs and sllced carroL Lo sauce. 8eLurn pan Lo heaL on
low heaL and sLlr for 3 mlnuLes. Serve.

41
Honey Apple Baked Pork
!"#$"%&'
30a ollve oll
x cup honev
6 x 200a pork fllleL pleces
3 plnk ladv apples, washed and
sllced horlzonLallv lnLo approx 3mm
Lhln sllces
lnch of chopped saae
3 bunches Lnallsh splnach
4 Lbs plne nuLs
Squeeze lemon [ulce
SalL and pepper

!"#$%&'$()"#*
ln a small pan, comblne ollve oll and honev over a low heaL unLll honev
has melLed. Add Lhe pork. Claze Lhe pork fllleLs ln Lhe honev mlxLure and
cook boLh sldes for around 2 mlnuLes.
lace baklna paper ln a baklna Lrav and lav ouL 6 aroups of 4 apple sllces,
brush wlLh honev mlxLure, Lop wlLh saae and pork fllleLs. 1op wlLh 2 more
apple sllces and anoLher coaL of honev mlxLure.
8ake for 13-20 mlnuLes, or unLll Lhe apples are caramellsed and aolden
and pork ls cooked.
ln a frv pan on low heaL, roasL Lhe plne nuLs and sLlr unLll aolden brown.
SLeam splnach unLll cooked, mlx ln a squeeze of lemon [ulce.
1o serve, place pork apple sLack on a plaLe accompanled bv Lhe splnach
Lopped wlLh plne nuLs.

42
Stuffed Paprika
!"#$"%&'()
300a mlnced meaL
1 bunch parslev, chopped
1 onlon, chopped
1 Lsp salL and pepper
3 medlum capslcum
1 lLr LomaLo [ulce
3 Lbs arrowrooL
Cll

!"#$%&'$()"#*
lace mlnced meaL, parslev, onlon and salL ln a bowl and comblne well.*
CuL off Lhe Lop of Lhe capslcums and remove seeds. llll capslcums wlLh Lhe
mlnced meaL.*
lace oll ln a larae pan on medlum-hlah heaL. lace capslcums meaL slde
down and frv for 3-8 mlnuLes unLll meaL browns (Lo seal).*
SlL capslcums uprlahL or on Lhelr slde and add LomaLo [ulce Lo pan and
slmmer for 60 mlnuLes or unLll meaL ls cooked.*
ln a small bowl comblne arrowrooL and a llLLle waLer unLll Lhere are no
lumps. Add Lo slmmerlna LomaLo sauce and sLlr consLanLlv unLll sauce
Lhlckens. Slmmer for a furLher 3 mlnuLes. Serve.

43

44
Chicken with Macadamia Topping
!"#$"%&'
2 chlcken breasLs, each cuL lnLo 3
pleces
2 Lbs oll
Macadamla 1opplna
Z cup dlced red onlon
1 Lbs oll
8la plnch of salL
x cup macadamla nuLs
4 Lbs chopped chlves

!"#$%&'$()"#*
1o make Lhe macadamla Lopplna, on medlum heaL separaLelv frv onlon
and aarllc ln oll and salL unLll browned and Lender. 8emove onlon and
aarllc from pan, leavlna oll ln pan. lace pan back on heaL and add
macadamla nuLs, sLlrrlna consLanLlv unLll llahLlv browned. 8emove from
heaL and cool sllahLlv.
uslna an elecLrlc blender, comblne onlon and aarllc and macadamla nuLs
and pulse unLll a crunchv LexLure has formed. lace mlxLure ln a bowl and
mlx ln chopped chlves.
lrv chlcken wlLh oll ln a pan on hlah heaL. Cook for 6-10 mlnuLes or unLll
browned and cooked Lhrouah, Lurn chlcken over occaslonallv Lo cook boLh
sldes.*
1o serve, place chlcken on a plaLe and Lop wlLh Lhe macadamla mlxLure.
Accompanv wlLh salad and/or veaeLables.

45
Chicken Piccadillo
!"#$"%&'()
283a chlcken breasL, cubed
1 Lsp ollve oll
1 cup dlced onlon
3 larae LomaLoes, peeled, seeded
and chopped, *# 400a can of dlced
LomaLoes
Z cup waLer
1x cups red capslcum, dlced
13 sLuffed ollves
9 oraanlc prunes, de-sLoned
x Lsp around cloves
2 Lsp vlneaar

!"#$%&'$()"#*
lrv onlon and aarllc ln a pan on medlum heaL wlLh ollve oll unLll browned.
Add chlcken and frv unLll browned. Add LomaLoes and waLer, cover and
slmmer for 3 mlnuLes.
Add Lhe capslcum, ollves, cloves and vlneaar and slmmer for 10-13
mlnuLes. Add prunes and cook for anoLher 10 mlnuLes. Serve.

Chicken with Basil and Orange Sauce
!"#$"%&+
2 chlcken breasLs
2 Lbs ollve oll
1 cup freshlv squeezed oranae [ulce
cup fresh basll, rouahlv chopped
SalL

!"#$%&'$()"#*
lace chlcken breasLs beLween 2 pleces of baklna paper. uslna a meaL
hammer or Lhe end of a rolllna pln, flaLLen chlcken breasLs unLll 1cm Lhlck.
lace chlcken breasLs ln an ovenproof dlsh wlLh ollve oll, oranae [ulce, basll
and a aood plnch of salL. Cover LlahLlv wlLh a sheeL of alumlnlum foll.
8ake chlcken ln oven for 30-40 mlnuLes or unLll cooked.
Serve wlLh a salad or sLeamed veaeLables.

46
Thai Chicken Salad with English Spinach
!"#$"%&'
2 chlcken breasLs
1 lemon, Lhlnlv sllced
2-3 bav leaves
eppercorns ([usL a few)
1 carroL, flnelv araLed
4 cups Lnallsh splnach
MlnL, chopped
2 fresh red chlllles, flnelv chopped
!ulce of 1 lemon
2 Lsp flsh sauce (()(*+,-")), or 1 Lsp
salL

!"#$%&'$()"#*
lace chlcken breasL ln a pan wlLh lemon, bav leaves and peppercorns.
Add enouah waLer Lo almosL cover chlcken. 8rlna waLer slowlv Lo a
slmmer, buL noL bolllna, as Lhls wlll Louahen Lhe chlcken. Cover and
slmmer for 7-10 mlnuLes or unLll cooked, Llme wlll depend on Lhe slze and
Lhlckness of Lhe chlcken.
When cooked, remove from heaL and sLand for around 10 mlnuLes, or
unLll chlcken has cooled. ulscard llquld and shred chlcken.
ln a salad bowl Loss LoaeLher chlcken and all oLher lnaredlenLs. Serve.

47
Chicken with Avocado Sauce
!"#$"%&'
3 cups pumpkln, chopped lnLo bla
pleces
1 Lbs ollve oll
SalL and pepper
2 chlcken breasL fllleLs
1 Lbs oll
x avocado
1 Lbs fresh basll, flnelv chopped
1 Lbs lemon [ulce
1 cup rockeL

!"#$%&'$()"#*
ln an ovenproof dlsh, place dlced pumpkln, ollve oll, salL and pepper. 8ake
for 40-60 mlnuLes or unLll cooked.
PeaL oll ln a pan over medlum heaL, frv chlcken for 3-7 mlnuLes each slde
or unLll cooked Lhrouah. SeL meaL aslde for 3 mlnuLes Lhen Lhlnlv sllce
chlcken, cuLLlna across Lhe araln.
ln a food processor, place avocado, basll and lemon [ulce, pulse unLll a
smooLh pasLe has formed.
1o serve, laver chlcken sllces, pumpkln and rockeL and Lop wlLh avocado
mlxLure.

48
Chicken Larb Kai
!"#$"%&'
3 chlcken breasLs
1 Lbs oll
1 chllll, chopped
1 cup chlcken sLock
x Lsp red currv pasLe
2 Lsp flsh sauce (()(*+,-")., or 1 Lsp
salL
4 Lbs lemon [ulce
x cup mlnL leaves, flnelv chopped
1 bunch corlander, flnelv chopped
1 red onlon, flnelv sllced

!"#$%&'$()"#*
lace chlcken breasLs ln a food processor and mlnce.
PeaL oll ln a larae pan on medlum-hlah heaL. Add oll, chllll and aarllc and
frv for 1 mlnuLe. Add around chlcken and sLlr conLlnuouslv unLll cooked
Lhrouah, maklna sure Lo break up anv larae lumps.
Add Lhe chlcken sLock and slmmer for 8-10 mlnuLes, or unLll llquld has
absorbed. Add currv pasLe, flsh sauce (or salL), lemon [ulce and slmmer for
a furLher 2-3 mlnuLes.
8emove pan from heaL, add mlnL, corlander and onlon and comblne well.
Leave covered for a furLher 2 mlnuLes before servlna.

49
Hazelnut Chicken Schnitzel
!"#$"%&'
2 chlcken breasLs
1 eaa, beaLen
cup around hazelnuLs
SalL

!"#$%&'$()"#*
lace chlcken breasLs beLween Lwo pleces of baklna paper. uslna a meaL
hammer or Lhe end of a rolllna pln, flaLLen chlcken breasLs unLll 1cm Lhlck.
lace beaLen eaa ln a medlum slze bowl, and around hazelnuLs on a larae
plaLe. ulp each chlcken breasL lnLo Lhe beaLen eaa mlxLure unLll well
coaLed, Lhen place onLo Lhe around hazelnuLs, Lurnlna over Lo cover well.
lace chlcken onLo a baklna Lrav llned wlLh baklna paper and bake ln Lhe
oven for 30-40 mlnuLes, or unLll chlcken has cooked Lhrouah.
Serve wlLh a salad or sLeamed veaeLables.

Rosemary and Lemon Chicken Skewers
!"#$"%&'
waLer for 30 mlnuLes.
2 chlcken breasLs, dlced
2 Lbs ollve oll
2 Lbs rosemarv, flnelv chopped
1 Lsp araLed lemon rlnd
Z cup lemon [ulce
SalL

!"#$%&'$()"#*
arlll on hlah heaL.
lace ollve oll, rosemarv, lemon rlnd, lemon [ulce and salL ln a small bowl
and comblne well. 1hread dlced chlcken onLo skewers and place on an
oven Lrav llned wlLh baklna paper, coaL chlcken wlLh rosemarv and lemon
sauce.
8ake skewers for 30-40 mlnuLes or unLll chlcken has cooked Lhrouah. lf
cooklna on a 88C arlll, cook chlcken for 3-6 mlnuLes each slde. Serve.

50
Chicken Satays with Coriander and Chilli
!"#$"%&'
Marlnade
1 Lbs ollve oll
x cup lemon [ulce
1 onlon, chopped
2 aarllc cloves
1 cup fresh corlander leaves
1 Lbs chllll flakes
1 Lbs aaram masala
1 Lbs around corlander seeds

!"#$%&'$()"#*
lace ollve oll, lemon [ulce, onlon, aarllc cloves, corlander, Lurmerlc, aaram
masala and around corlander seeds ln a food processor and blend on hlah
speed unLll a smooLh LexLure has formed.*
1hread chlcken onLo wooden skewers and place ln a dlsh, poor marlnade
over chlcken, Lurnlna skewers unLll well coaLed. Cover dlsh and refrlaeraLe
for 1-2 hours.
lace chlcken skewers on an ovenproof Lrav llned wlLh baklna paper, brush
wlLh marlnade. 8ake ln Lhe oven for 20-30 mlnuLes unLll chlcken has
cooked Lhrouah. Serve.

51
Bombay Chicken Skewers
!"#$"%&'
4 Lbs oll
2 Lbs sweeL paprlka
1 Lbs around cumln

!"#$%&'$()"#*
arlll on hlah heaL.
Make 8ombav splce mlx bv heaLlna oll and splces ln a frvlna pan on
medlum heaL for 2-3 mlnuLes, or unLll fraaranL.
1hread dlced chlcken onLo skewers and place on an oven Lrav llned wlLh
baklna paper. CoaL chlcken well wlLh 8ombav splce mlx.
8ake ln Lhe oven for 30-40 mlnuLes or unLll chlcken has cooked Lhrouah. lf
cooklna on a 88C arlll, cook chlcken for 3-6 mlnuLes each slde. Serve.

52

53
Dory with Beetroot Salad
!"#$"%&'
llsh
2 dorv fllleLs
Lemon [ulce
SalL and pepper

Salad
Z small beeLrooL, flnelv dlced
x medlum LomaLo, flnelv dlced
1 cup leLLuce, flnelv chopped
3 walnuLs, chopped
Lemon [ulce

!"#$%&'$()"#*
lace flsh on an oven Lrav and sprlnkle wlLh lemon [ulce, salL and pepper.
8ake flsh ln oven for 10-13 mlnuLes.
1o make Lhe salad, place all salad lnaredlenLs lnLo a bowl and comblne
well addlna lemon [ulce Lo LasLe. Serve wlLh flsh.

Fish with Garlic Basil Mayonnaise
!"#$"%&'
2 serves flsh fllleLs
4 Lbs mavonnalse
1 larae aarllc clove, crushed
Z cup fresh basll, flnelv chopped

!"#$%&'$()"#*
ln a small bowl, mlx LoaeLher mavonnalse, aarllc and basll.
lace flsh fllleLs on an oven Lrav llned wlLh baklna paper and coaL Lop
evenlv wlLh mavonnalse mlxLure. 8ake flsh ln Lhe oven for 13-20 mlnuLes
or unLll cooked. Serve.

54
Pickled Fish
!"#$"%&'
2 Lbs ollve oll (for frvlna)
3 Lbs ollve oll (for sauce)
4 Swordflsh fllleLs (or oLher whlLe
flsh)
3 Lbs whlLe vlneaar
2 larae bav leaves
1 Lsp salL
uecenL plnch of pepper
8lnd of 2 oranaes
1 areen capslcum, seeded and cuL
lnLo sLrlps
1 larae aarllc clove, crushed
1 Lsp Larraaon
1 Lbs flnelv chopped shalloLs

!"#$%&'$()"#*
PeaL 2 Lbs oll ln a frvlna pan and brown Lhe flsh fllleLs qulcklv on boLh
sldes unLll cooked. Carefullv Lransfer Lhe flsh Lo a shallow alazed dlsh.
Comblne Lhe remalnlna lnaredlenLs and pour over Lhe flsh. Cover dlsh
LlahLlv wlLh plasLlc wrap. 8efrlaeraLe aL leasL 12 hours, basLlna
occaslonallv. Serve.

Calamari with Crunchy Veg
!"#$"%&(
130a calamarl, sllced lnLo rlnas
2 Lbs ollve oll
cup carroL, sllced
4 8russels sprouLs, sllced lnLo
quarLers
SalL

!"#$%&'$()"#*
Add 1 Lbs ollve oll Lo a pan and heaL. When oll ls hoL, add calamarl and
cook on hlah for 2-3 mlnuLes or unLll cooked Lhrouah.
8emove calamarl from pan.
Add Lhe oLher 1 Lbs of ollve oll Lo Lhe pan wlLh Lhe carroL, 8russels sprouLs
and salL and place back onLo Lhe heaL. SLlr-frv for 3-4 mlnuLes before
servlna wlLh calamarl.

55
Baked Salmon with Pistachio Salsa
!"#$"%&'
llsh
4 salmon fllleLs
2 Lbs ollve oll
1 bunch dlll
1 oranae, [ulced
Sea salL

umpkln
4 cups pumpkln, chopped
3 Lbs ollve oll
Salsa
1 bunch flaL leaf parslev, flnelv
chopped
1 Lbs small capers
x cup plsLachlo kernels
x cup shalloLs, flnelv sllced
1 Lbs ollve oll

!"#$%&'$()"#*
8lnse Lhe salmon under cold runnlna waLer and paL drv wlLh a paper
Lowel. 8ub sea salL onLo Lhe flsh. Wrap flsh ln alumlnlum foll wlLh sprlas of
dlll, oranae [ulce and ollve oll. lold edaes of alumlnlum foll Lo form a LlahL
packaae.
8ake flsh ln oven for 20-30 mlnuLes or unLll cooked Lhrouah.
ln an ovenproof dlsh, comblne pumpkln and ollve oll and bake ln Lhe oven
aL Lhe same Llme as Lhe flsh. Cook for 20-30 mlnuLes or unLll sofL and
aolden.
1o make Lhe salsa, comblne parslev, capers, plsLachlos, shalloLs and ollve
oll and mlx well.
Serve flsh wlLh Lhe salsa.

56
Tuna and Sweet Potato Patties
!"#$"%&'()
!"#$%&"&'(()"%*)+)*,"%((-(."+/."
.0#(."
1234"#+/")$/+"0/"560/(,".6+0/(."
7"#$%"+-8*/."8(+-"
!"(44&"
1")5&"*-09("*0-"
:+-)"+/."%(%%(6"
"
!"#$%&'$()"#*
;-+#(".0#(."&'(()"%*)+)*"0/"+"#*9(6(."%+/"'0)<"'+)(6"*/"8(.0$8=<04<"
<(+)"+/."5*0-">*6"13=1?"80/$)(&"*6"$/)0-")(/.(6@"
A(8*9("&'(()"%*)+)*">6*8"%+/"+/."%-+#("0/"+"8(.0$8"&0B(."80C0/4"5*'-"
'0)<")<(")$/+,"+-8*/."8(+-,"(44&,"*-09("*0-,"&+-("+/."%(%%(6@"D*850/("
'(--@"
:<+%(")$/+"80C)$6("0/)*"%+))0(&"+/."%-+#("*/"+"%6(<(+)(."460--"*/"8(.0$8"
<(+)E"#**F">*6"?=G80/$)(&,"*6"$/)0-"#**F(.")<6*$4<@"
:(69("'0)<"&+-+.@"

"
White Fish with Onion and Broccoli
!"#$"%&*
H-$80/0$8">*0-"
!"'<0)(">0&<">0--()&"
1"&8+--"*/0*/,">0/(-I"&-0#(."
1"#$%"56*##*-0,"6*$4<-I"#<*%%(."
J-09("*0-"
;0/#<"%+%60F+"
:+-)"+/."%(%%(6"
"
"
!"#$%&'$()"#*
;6(<(+)"+">+/=>*6#(."*9(/")*"123!"D(-&0$&KL?3!"M+<6(/<(0)@"
;-+#(" */(" >0&<" >0--()" 0/" )<(" #(/)6(" *>" +" -+64(" &<(()" *>" +-$80/0$8" >*0-@" ;-+#("
<+->" )<(" */0*/" +/." 56*##*-0" */" )*%" *>" >0&<" >0--()" +/." .60BB-(" '0)<" *-09(" *0-,"
%+%60F+,"&+-)"+/."%(%%(6@"
M*-.")<("(.4(&"*>")<(">*0-"#*8%-()(-I"+6*$/.")<(">0--()"+/."%-+#("*/)*"+"
5+F0/4")6+I@"A(%(+)"%6*#(&&"'0)<")<("*)<(6">0&<">0--()@"
N+F(">0&<"0/")<("*9(/">*6"13=1?"80/$)(&"*6"$/)0-">0&<"<+&"#**F(.@":(69(@"

57
White Fish with Lemon and Chilli
!"#$"%&'
Alumlnlum foll
2 whlLe flsh fllleLs
4 cups splnach leaves
4 Lbs ollve oll
Z cup lemon [ulce
2 Lsp chlllles, chopped
SalL and pepper

!"#$%&'$()"#*
ln a small bowl, comblne ollve oll, lemon [ulce, chlllles, salL and pepper.
lace half Lhe splnach ln Lhe cenLre of a larae sheeL of alumlnlum foll.
lace one flsh fllleL on Lop of Lhe splnach and coaL evenlv wlLh half Lhe
lemon and chllll dresslna.
lold Lhe edaes of Lhe foll compleLelv around each fllleL and place onLo a
baklna Lrav. 8epeaL process wlLh Lhe oLher flsh fllleL.
8ake flsh ln Lhe oven for 10-13 mlnuLes or unLll flsh has cooked. Serve.

58

59
Asparagus and Basil Omelette
!"#$"%&'()
3 asparaaus sLalks cuL lnLo 2.3 cm
pleces
1 larae clove aarllc, flnelv chopped
1 Lbs oll
cup mushrooms, dlced
4 eaas, beaLen
x cup fresh basll, rouahlv chopped
SalL and pepper

!"#$%&'$()"#*
8oll asparaaus pleces for 2-4 mlnuLes or unLll Lender. uraln and seL
asparaaus aslde.
lrv Lhe aarllc ln oll for 1 mlnuLe, add mushrooms and cook for a furLher 2
mlnuLes. 8emove from pan and mlx wlLh asparaaus, chopped basll, salL
and pepper.
PeaL frvlna pan llned wlLh baklna paper. our Lhe beaLen eaas onLo Lhe
baklna paper. When Lhe boLLom of Lhe eaas has seL Lurn Lhe mlxLure over
bv placlna anoLher sheeL of baklna paper on Lop and fllpplna Lhe eaas onLo
lL.
1ransfer back Lo Lhe heaLed frvlna pan and cook for an exLra 2-3 mlnuLes,
or unLll browned on Lhe boLLom.
1o serve, place omeleLLe on a plaLe and spoon asparaaus mlxLure onLo one
half and fold Lhe omeleLLe.

60
Brussels Sprout Bake
!"#$"%&'()
10-12 8russels sprouLs, whole
1 Lbs oll
10 bacon (eves), dlced
1 onlon, dlced
4 whole eaas
Z cup waLer
SalL and pepper
16 cashew nuLs

!"#$%&'$()"#*
ln a pan heaL oll and frv onlon unLll sllahLlv cooked, add bacon and
conLlnue frvlna unLll bacon ls browned.
Meanwhlle, boll Lhe 8russels sprouLs ln a pan wlLh waLer unLll [usL Lender.
ln a mlxlna bowl, beaL Lhe eaas, waLer, salL and pepper well.
ln an ovenproof dlsh, mlx Lhe 8russels sprouLs, onlon, bacon mlxLure and
cashews before evenlv pourlna over Lhe beaLen eaa mlxLure.
8ake ln Lhe oven for 13-20 mlnuLes or unLll eaas are seL. Serve.

Bacon and Egg Omelette
!"#$"%&*('
1 Lbs oll
3 bacon eves, dlced
3 shalloLs, chopped
3 eaas
1 handful freshlv chopped parslev

!"#$%&'$()"#*
lrv bacon and shalloLs ln a frvlna pan wlLh oll for 4 mlnuLes, or unLll bacon
ls llahLlv browned.
8eaL eaas ln a bowl and comblne bacon, shalloLs and parslev. our lnLo an
ovenproof dlsh llned wlLh baklna paper and bake for 20 mlnuLes, or unLll
seL.
Leave Lo cool for 3 mlnuLes before servlna.

61
Spanish Omelette
!"#$"%&'()
1 Lbs oll
1 red onlon, sllced
1 cup carroL, dlced
1x cup parsnlp, dlced
1x cups pumpkln, dlced
1 whole red capslcum, de-seeded
and dlced
1 cup zucchlnl, dlced
8 eaas
x cup waLer
lnch of saae
lnch of mlxed herbs
SalL and pepper
Pandful fresh parslev, chopped

!"#$%&'$()"#*
LlahLlv frv Lhe onlon and aarllc unLll [usL Lender. Add carroL, parsnlp and
pumpkln and enouah waLer Lo cover Lhe boLLom of Lhe pan and noL boll
drv. Cover and sLeam veaeLables, sLlrrlna occaslonallv unLll nearlv cooked.
Add capslcum and zucchlnl and conLlnue cooklna unLll all veaeLables are
Lender.
ln a mlxlna bowl beaL LoaeLher eaas, waLer, herbs, salL and pepper. lace
veaeLables ln an oven-proof dlsh, pour over beaLen eaa mlxLure and
sprlnkle wlLh parslev.
8ake ln Lhe oven for 13-20 mlnuLes or unLll eaas are seL.
Cool sllahLlv before servlna.

62
Vegetable and Nut Omelette
!"#$"%&'
!"#$%&'#&%(&)*+,#-*$.-#
/#$%&#.00&12+3,#-*$.-#
!#(.-*%(#34(234,#-*$.-#
5#.00'#
6#721+%3#8219.',#$84&&.-#
!#3:'#'%+;147.<#'..-'#
=213#2+-#&.&&.<#
#
!"#$%&'$()"#*
>4*1#-*$.-#&%(&)*+#*+#2#&2+#7*38#723.<#%+3*1#+.2<1?#$44).-@#A12$.#.00&12+3#
*+34#38.#&2+#2+-#$4+3*+%.#34#:4*1#;4<#BC5#(*+%3.'#4<#%+3*1#&%(&)*+#2+-#
.00&12+3#2<.#:438#$44).-@#
D+#2#:471,#:.23#340.38.<#38.#.00',#'213#2+-#&.&&.<@##
E.23#;<?*+0#&2+#1*+.-#7*38#:2)*+0#&2&.<@#A12$.#38.#&%(&)*+,#.00&12+3,#
34(234,#721+%3'#2+-#'%+;147.<#'..-'#4+34#38.#:2)*+0#&2&.<#2+-#&4%<#
49.<#38.#.00#(*F3%<.@#
G8.+#38.#:4334(#4;#38.#4(.1.33.#*'#$44).-,#3%<+#38.#(*F3%<.#49.<#:?#
&12$*+0#2+438.<#'8..3#4;#:2)*+0#&2&.<#34#38.#'*-.#2+-#;1*&&*+0#38.#(*F3%<.#
4+34#*3,#38.+#3<2+';.<#:2$)#*+34#38.#8.23.-#;<?*+0#&2+#2+-#$44)#;4<#2+#.F3<2#
BC5#(*+%3.',#4<#%+3*1#:<47+.-#4+#38.#:4334(@ =.<9..
#
#

63
Baked Leek and Bacon Omelette
!"#$"%&'
2 leeks, medlum slzed
3 rashers bacon, meaL onlv, dlced
3 eaas
Z cup waLer
SalL and pepper
lreshlv chopped parslev

!"#$%&'$()"#*
1rlm leek around 3cm bevond Lhe polnL where Lhe leaves sLarL Lo darken.
SllL leek lenaLhwlse upward Lhrouah leaves (leavlna base lnLacL), wash bv
pulllna aparL lavers wlLh vour flnaers Lo aeL rld of anv dlrL. ulce Lhe leek
lnLo bla pleces and sLeam ln some waLer for around 10 mlnuLes or unLll
Lender.
lrv Lhe bacon noL qulLe Lo crlspv. ln a bowl whlsk LoaeLher eaas, waLer,
salL and pepper. Add Lhe bacon and leeks.
lace eaa mlxLure lnLo Lwo lndlvldual oven dlshes and bake ln Lhe oven for
13-20 mlnuLes, or unLll Lhe eaas are cooked. Serve.

Raisin Omelette
!"#$"%&(
2 Lbs ralslns
3 eaas
lnch around clnnamon
lnch around all splce
lnch nuLmea

!"#$%&'$()"#*
ln a bowl soak ralslns ln bolllna hoL waLer for 1 mlnuLe. uraln well.
ln a bowl, beaL LoaeLher eaas, clnnamon, all splce and nuLmea. SLlr ln
ralslns.
PeaL a frvlna pan llned wlLh baklna paper. our Lhe beaLen eaas onLo Lhe
baklna paper. When Lhe boLLom of Lhe eaas have cooked, Lurn Lhe mlxLure
over bv placlna anoLher sheeL of baklna paper Lo Lhe slde and fllpplna Lhe
eaas onLo lL, Lhen Lransfer lL back Lo Lhe heaLed frvlna pan and cook for
anoLher 2-3 mlnuLes, or unLll browned on Lhe boLLom. Serve.

64
Banana Omelette
!"#$"%&'
1 banana
3 eaas, separaLed
lnch cavenne pepper
lnch clnnamon
lresh parslev

!"#$%&'$()"#*
CuL banana ln half lenaLhwavs and Lhen cuL each half lnLo 3 (6 pleces all
up). lace banana onLo a baklna Lrav llned wlLh baklna paper and bake ln
an oven unLll sofLened and llahLlv browned. 1he rlper Lhe banana and Lhe
lonaer lL ls lefL ln Lhe oven, Lhe more lL wlll drv ouL.
ln a bowl whlsk LoaeLher eaa volks, cavenne pepper, salL and pepper. ln
anoLher bowl beaL eaa whlLes unLll sofL peaks form. lold eaa whlLes aenLlv
lnLo ln Lhe eaa volk mlxLure. our mlxLure lnLo a frvlna pan on medlum
heaL. Cover wlLh baklna paper.
When Lhe boLLom of Lhe eaas are cooked, Lurn Lhe mlxLure over bv placlna
anoLher sheeL of baklna paper Lo Lhe slde and fllpplna Lhe eaas onLo lL,
Lhen Lransfer back Lo Lhe heaLed frvlna pan and cook for a furLher 2-3
mlnuLes, or unLll browned on Lhe boLLom.
When omeleLLe ls cooked, Lurn onLo a plaLe and Lop wlLh Lhe banana.
Sprlnkle wlLh clnnamon and chopped parslev Lo serve.

65

66
Raspberry Sorbet
!"#$"%&'()
1x cups raspberrles
Z cup coconuL mllk
1 eaa whlLe, beaLen Lo sofL peaks
x medlum banana
1 Lbs lemon [ulce
1 Lbs honev

!"#$%&'$()"#*
8lend Lhe raspberrles, coconuL mllk, banana, lemon [ulce and honev ln a
blender on hlah speed unLll creamv.
CenLlv fold raspberrv mlxLure lnLo Lhe beaLen eaa whlLe. our mlxLure lnLo
an lce-cream conLalner/freezer proof conLalner and freeze for 6 hours or
overnlahL unLll seL.
1o serve, cuL lnLo sllces.

Avocado and Mint Sorbet
!"#$"%&'()
2 larae avocados, skln and sLone
removed
2 cups honevdew melon, dlced
x lemon, [ulced
1 bunch of mlnL
2 Lbs honev
Z cup coconuL mllk
2 eaa whlLes, beaLen Lo sLlff peaks

!"#$%&'$()"#*
8lend avocadoes, honevdew, lemon, mlnL, honev and coconuL mllk ln a
blender unLll creamv.
lold avocado mlxLure lnLo Lhe beaLen eaa whlLes.
our lnLo an lce-cream conLalner/freezer proof conLalner and freeze for 6
hours or overnlahL unLll seL.
8emove from Lhe freezer 10 mlnuLes prlor Lo servlna, cuL lnLo sllces.

67
Mango Sorbet
!"#$"%&'()
1 cup dlced manao pleces, frozen cup llahL coconuL mllk

!"#$%&'$()"#*
8lend frozen manao pleces and coconuL mllk ln a blender on hlah speed
unLll Lhlck and smooLh.*Serve.*

Melon and Sorbet Slice
!"#$"%&*(+
SorbeL mlxLure of cholce from Lhls
reclpe book buL noL veL frozen
1 rockmelon (canLaloupe)

!"#$%&'$()"#*
CuL rockmelon ln half and remove seeds bv scooplna ouL wlLh a spoon.
lace rockmelon halves ln Lhe freezer unLll frozen. When rockmelon ls
frozen, pour sorbeL mlxLure lnLo each melon half, smooLh Lhe surface and
reLurn Lo Lhe freezer for anoLher 6 hours or overnlahL unLll seL.
When Lhe sorbeL ls frozen, cuL Lhe melon halves lnLo sllces uslna a sharp
knlfe Lo serve. 1hls reclpe also works well uslna honevdew melon.

Banana Sorbet
!"#$"%&,
1 banana Z cup waLer

!"#$%&'$()"#*
Sllce banana lnLo small/medlum pleces and place ln Lhe freezer for a
couple of hours or unLll frozen.
lace frozen banana ln a blender wlLh waLer and blend on hlah unLll
smooLh and Lhlck. Serve.

68
Chocolate and Cinnamon Ice
!"#$"%&'()
4 cups waLer
x cup cocoa powder
3 Lbs honev
1 clnnamon sLlck

!"#$%&'$()"#*
ln a pan on medlum heaL, place all lnaredlenLs and brlna Lo slmmerlna
polnL and sLlr aenLlv for 3 mlnuLes. 8emove from heaL, cool Lhen remove
clnnamon sLlck.
our mlxLure lnLo an lce-cream conLalner/freezer proof conLalner and
freeze for 2 hours. 8reak mlxLure up lnLo crvsLals wlLh a fork and reLurn Lo
Lhe freezer. ConLlnue Lhls process everv 40 mlnuLes unLll Lhe conLalner ls
fllled wlLh flavoured crushed lce. (lf freezlna Lhe mlxLure overnlahL,
remove from Lhe freezer 30 mlnuLes before breaklna up Lhe crvsLals for
Lhe flrsL Llme). Serve.

Pineapple and Lime Coconut Ice
!"#$"%&'()
2 cups plneapple [ulce
3 Lbs llme [ulce
x cup coconuL mllk

!"#$%&'$()"#*
Comblne plneapple [ulce and 1 Lbs llme [ulce.*
lace [ulce lnLo an lce-cream conLalner/freezer proof conLalner and freeze
for 2 hours.
freeze for 2 hours. 8reak mlxLure up lnLo crvsLals wlLh a fork and reLurn Lo
Lhe freezer. ConLlnue Lhls process everv 40 mlnuLes unLll Lhe conLalner ls
fllled wlLh flavoured crushed lce. (lf freezlna Lhe mlxLure overnlahL,
remove from Lhe freezer 30 mlnuLes before breaklna up Lhe crvsLals for
Lhe flrsL Llme).
1o serve, mlx LoaeLher coconuL mllk and 2Lbs llme [ulce. lace plneapple
lce lnLo lndlvldual servlna alasses and Lop wlLh Lhe coconuL mlxLure.

69
Watermelon Ice with Coconut Milk
!"#$"%&'()
3 cups fresh waLermelon [ulce
1x Lbs honev
2 Lbs lemon [ulce
1 cup coconuL mllk
2 Lbs vanllla essence *# 1 vanllla
pod

!"#$%&'$()"#*
1o obLaln fresh waLermelon [ulce, elLher use a [ulcer LhaL removes Lhe
pulp and seeds, or place waLermelon ln a food processor and pulse unLll
smooLh, place a sleve over a larae bowl and squeeze Lhe waLermelon
Lhrouah, presslna flrmlv down Lo exLracL all Lhe llquld, dlscard pulp and
seeds.
ln a saucepan on medlum heaL, slmmer 1 cup of waLermelon [ulce, honev
and lemon [ulce for 1 mlnuLe. Add Lo Lhe remalnlna waLermelon [ulce and
pour lnLo an lce-cream conLalner/freezer proof conLalner and place ln Lhe
freezer for 2 hours.
8reak Lhe mlxLure up lnLo crvsLals wlLh a fork and reLurn Lo Lhe freezer.
ConLlnue Lhls process everv 40 mlnuLes unLll Lhe conLalner ls fllled wlLh
flavoured crushed lce. (lf freezlna Lhe mlxLure overnlahL, remove from Lhe
freezer 30 mlnuLes before breaklna up Lhe crvsLals for Lhe flrsL Llme).
ln a bowl comblne coconuL mllk and vanllla essence. lf uslna a vanllla pod,
cuL ln half and scrape Lhe seeds from Lhe pods. lace Lhe pod, seeds and
coconuL mllk ln Lhe pan and heaL Lo slmmerlna polnL (do noL slmmer) for
2-3 mlnuLes. 8emove vanllla pod and cool coconuL mllk.
1o serve, use a fork Lo scrape or shave Lhe lce. Laver Lhe waLermelon lce
wlLh Lhe coconuL mllk lnLo lndlvldual alasses.

70
Mint Chocolate Ice
!"#$"%&'()
2 cups waLer
1 bunch mlnL leaves
2x Lbs honev
3 Lbs cocoa powder
!
"#$%&'(%)*#$!
lace waLer, mlnL leaves and honev ln a saucepan over medlum heaL.
Slmmer for 3-10 mlnuLes or unLll Lhe mlnL flavour has become sLrona ln
Lhe llquld. 8emove mlnL leaves and leave Lo cool sllahLlv.
ln a cup, mlx LoaeLher cocoa powder wlLh 3 Lbs of mlnL waLer, removlna
anv lumps. SLlr cocoa mlxLure well lnLo Lhe remalnlna mlnL waLer.
Leave llquld Lo cool Lo room LemperaLe before pourlna lnLo an lce-cream
conLalner/freezer proof conLalner. lace ln Lhe freezer for 2 hours.
Serve.

71
Cinnamon and Apple Ice
!"#$"%&'()
2 cups apple [ulce
1 cup waLer
1 cup coconuL mllk
1 clnnamon sLlck
1x Lbs honev

!"#$%&'$()"#*
Cn medlum heaL, place waLer, coconuL mllk, clnnamon sLlck, honev and
around clnnamon ln a pan and heaL Lo slmmerlna polnL (do noL slmmer)
for 4 mlnuLes. 8emove from heaL and cool before removlna clnnamon
sLlck.
our apple [ulce ln an lce-cream conLalner/freezer proof conLalner and
pour cooled clnnamon mlxLure lnLo a separaLe conLalner and freezer for 2
hours.
1o serve, laver Lhe apple [ulce lce and Lhe coconuL clnnamon lce lnLo
lndlvldual alasses.

Coconut Custard
!"#$"%&'()
cup llahL coconuL mllk 6 eaa whlLes

!"#$%&'$()"#*
ln a pan, heaL coconuL mllk unLll slmmerlna.
8eaL eaa whlLes ln a bowl and slowlv add Lo Lhe slmmerlna coconuL mllk,
sLlrrlna vlaorouslv unLll Lhlckened.
Cool for 7-10 mlnuLes before servlna.

72
Rockmelon and Blueberry Salad
!"#$"%&'()
1 small rockmelon, seeded, peeled
and dlced
1 cup blueberrles
x cup plsLachlos, shelled
1 vanllla bean
1 Lbs honev
x cup lemon [ulce
4 cloves

!"#$%&'$()"#*
Comblne rockmelon and blueberrles ln a larae salad bowl.
CuL vanllla bean ln half. PeaL a small pan on medlum heaL wlLh honev,
lemon [ulce, cloves and vanllla bean.
Slmmer for 3-3 mlnuLes or unLll honev ls dlssolved. 8emove cloves and
vanllla pod and cool.
When cooled, pour vanllla sauce over rockmelon and blueberrles. SLlr ln
Lhe plsLachlos before servlna.

Banana with Honey Walnuts
!"#$"%&*
1 banana
3 Lbs chopped walnuLs
2x Lsp honev

*
!"#$%&'$()"#*
lace walnuLs and honev ln a mlcrowave safe mua and heaL on a medlum
mlcrowave seLLlna for 30 seconds. SLlr Lhen repeaL for anoLher 30 seconds.
Ponev should boll and llahLlv LoasL Lhe walnuLs.
CuL Lhe banana lnLo sllces and place ln a bowl. our walnuLs and honev
over Lhe banana. 8e careful, as Lhe honev wlll be verv hoL.
Leave Lo cool sllahLlv before servlna.

73
Mango lime and Coconut
!"#$"%&'()
1 larae manao
llnelv araLed rlnd of 1 llme
1 Lbs llme [ulce
1 Lbs honev
x cup coconuL mllk
1 eaa whlLe, beaLen Lo sLlff peaks

!"#$%&'$()"#*
ln an elecLrlc blender, blend manao, llme zesL, llme [ulce, honev and
coconuL mllk unLll creamv.
lold manao mlxLure aenLlv lnLo Lhe beaLen eaa whlLe.
freeze for approxlmaLelv 6 hours or overnlahL unLll seL.
1o serve, cuL lnLo sllces.

Honey Pistachio Fruit Salad
!"#$"%&*
1 banana
1 necLarlne
3 Lbs plsLachlo kernels
2 Lsp honev

!"#$%&'$()"#*
lace plsLachlos and honev ln a mlcrowave safe mua. PeaL on a medlum
mlcrowave seLLlna for 30 seconds. SLlr Lhen repeaL for anoLher 30 seconds.
Ponev should boll and plsLachlo kernels llahLlv browned.
CuL Lhe banana and necLarlne lnLo sllces and place ln a bowl. our
plsLachlos and honev over frulL. 8e careful, as Lhe honev wlll be verv hoL.
Leave Lo cool sllahLlv before servlna.

74
Pear Custard
!"#$"%&'
2 eaas
x cup coconuL mllk
1 Lsp vanllla essence
1 pear, cored and sllced

!"#$%&'$()"#*
ln an lndlvldual ovenproof bowl lav Lhe pear sllces evenlv.
ln a separaLe bowl whlsk LoaeLher eaas, coconuL mllk and vanllla essence
unLll well comblned.
our eaa mlxLure over pears and bake ln Lhe oven for 20-30 mlnuLes or
unLll cooked Lhrouah. 1esL bv lnserLlna a knlfe lnLo Lhe cenLre of Lhe
cusLard, lf Lhe knlfe comes ouL clean Lhe cusLard ls cooked. Serve.

Apple and Cinnamon Custard
!"#$"%&'
2 eaas
1 apple, peeled, cored and sllced
x cup coconuL mllk
1 Lsp clnnamon

!"#$%&'$()"#*
ln an lndlvldual ovenproof bowl lav Lhe apple sllces down evenlv.
ln a separaLe bowl, whlsk LoaeLher eaas and coconuL mllk unLll well
comblned.
our eaa mlxLure over apples and bake ln Lhe oven for 20-30 mlnuLes or
unLll cooked Lhrouah. 1esL bv lnserLlna a knlfe lnLo Lhe cenLre of Lhe
cusLard, lf Lhe knlfe comes ouL clean Lhe cusLard ls cooked. Serve.

75
Pumpkin Custard
!"#$"%&'
1 Lbs honev
x Lsp salL
x Lsp around alnaer
x Lsp around cloves
2 medlum eaas
1 cup cooked pumpkln, mashed
1x cup coconuL mllk

!"#$%&'$()"#*
Mlx all lnaredlenLs LoaeLher. our lnLo an ovenproof dlsh and bake for 20-
30 mlnuLes or unLll cusLard ls cooked. 1esL bv lnserLlna a knlfe lnLo Lhe
cenLre and lf lL comes ouL clean lL ls readv. Serve.

Banana Custard
!"#$"%&'
3 eaas
x cup coconuL mllk
1 medlum rlpe banana

!"#$%&'$()"#*
Mash banana ln a bowl unLll smooLh. Add eaas, coconuL mllk and vanllla
essence and comblne well.
PeaL a pan on medlum heaL, add Lhe banana cusLard mlxLure and sLlr
conLlnuouslv wlLh a wooden spoon for 4-3 mlnuLes or unLll cusLard has
Lhlckened. Serve.

76
Watermelon and Coconut Slices
!"#$"%&'()
x waLermelon
x cup raspberrv [am
1 cup freshlv araLed coconuL or
deslccaLed coconuL

!"#$%&'$()"#*
lace waLermelon ln Lhe frldae and cool overnlahL.
CuL waLermelon lnLo sllces. Spread Lhe coconuL onLo a plaLe llned wlLh
baklna paper.
Lvenlv and Lhlnlv spread [am over waLermelon sllces. 1hen place
waLermelon lnLo coconuL and coaL well. Serve.

Fried Banana with Orange Syrup
!"#$"%&*
1 larae banana
1 Lbs coconuL oll
x oranae, [ulced
1 Lsp honev

!"#$%&'$()"#*
CuL banana ln half lenaLhwavs and Lhen each plece ln half. lace Lhe
banana ln a heaLed frvpan wlLh coconuL oll and frv for 3-4 mlnuLes on each
slde unLll aolden brown.
lace oranae [ulce and honev ln a separaLe pan, slmmer and sLlr for 3
mlnuLes. Cool sllahLlv.
1o serve, place bananas ln a bowl and drlzzle wlLh oranae svrup.

77
Banana in Coconut Milk
!"#$"%&'
1 larae banana, cuL ln half
lenaLhwavs
cup coconuL mllk
lnch around cardamom
lnch around nuLmea
1 Lsp honev
lnch around clnnamon, Lo serve

!"#$%&'$()"#*
ln a pan on medlum heaL, place coconuL mllk, cardamom, nuLmea and
honev, slmmer for 2 mlnuLes whlle sLlrrlna.
Add banana sllces and slmmer wlLh lld on pan for 2 mlnuLes before
fllpplna banana sllces over and leavlna Lo slmmer for a furLher 2 mlnuLes.
1o serve place banana sllces ln a bowl wlLh Lhe coconuL mllk sauce.
Sprlnkle Lop wlLh around clnnamon.

Cinnamon and Raisin Cookies
!"#$"%&()*
x cup almond meal
3 Lbs freshlv around walnuLs
1 Lbs honev
1 eaa
lnch of all splce
lnch of nuLmea
2 Lbs curranLs
Z cup ralslns

!"#$%&'$()"#*
lace all lnaredlenLs ln a bowl and mlx well. Cn a baklna Lrav llned wlLh
baklna paper, flrmlv pack mlxLure down lnLo a larae square or recLanale
shape.
8ake ln Lhe oven for 20-30 mlnuLes or unLll well browned and cooked.
Cool before cuLLlna lnLo lndlvldual servlnas.

78
Almond Delights
!"#$"%&'()
2 cups almond meal
3 eaa whlLes
1x Lbs honev, melLed
1x Lsp around clnnamon
x Lsp around nuLmea

!"#$%&'$()"#*
ln a bowl mlx around almonds, clnnamon, nuLmea and melLed honev.
ln a separaLe bowl beaL eaa whlLes unLll sLlff peaks form. lold eaa whlLes
aenLlv lnLo Lhe almond meal Lo prevenL Loo much alr belna losL ln Lhe eaa
whlLes.
lace Leaspoon slze scoops of mlxLure onLo a baklna Lrav llned wlLh baklna
paper. 8ake ln Lhe oven for 10-13 mlnuLes or unLll browned and cooked.
Makes 13-13.

Marzipan
!"#$"%&*+(*,
3 cups almond meal
3 Lbs rosewaLer essence
4 Lbs honev, melLed
2-3 Lbs cocoa powder

!"#$%&'$()"#*
ln a bowl mlx LoaeLher almond meal and rosewaLer, slowlv add melLed
honev unLll mlxLure ls sofL enouah Lo sLlck LoaeLher, add more honev lf
necessarv.
8oll marzlpan lnLo small poLaLo shape balls and coaL wlLh cocoa powder.
keep refrlaeraLed.
Makes 20-30 dependlna on slze of balls.

79
Nut Balls
!"#$"%&'()
1 cup almond meal
x cup hazelnuL meal
x cup almond buLLer
4 Lbs honev
2 Lbs cocoa powder
x cup shredded coconuL *+,-.+/012

!"#$%&'$()"#*
ln a bowl, mlx LoaeLher almond meal, hazelnuL meal, almond buLLer,
honev and cocoa powder.
8oll mlxLure lnLo small balls and lf deslred, roll Lhem ln Lhe shredded
coconuL.
keep refrlaeraLed. Makes 18-20 dependlna on slze of balls.

Almond and Pear Frangipane
!"#$"%&'()
x cup walnuL oll or oLher llahL oll
Z cup honev
2 eaas
2 cups almond meal
x Lsp almond essence
3 poached pears, or Llnned pears,
halved

!"#$%&'$()"#*
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Crease a deep
20cm round cake pan and llne wlLh baklna paper.
ln a mlxlna bowl, beaL LoaeLher oll, honev and eaas unLll a llahL and fluffv.
Add almond meal and almond essence and mlx unLll well comblned.
lace halved pears on Lhe boLLom of Lhe llned cake pan and spoon
franalpane mlxLure evenlv over Lhe pears.
8ake ln Lhe oven for 30-40 mlnuLes, or unLll a knlfe comes ouL clean.
Serve.

80
Raspberry and Lemon Tart
!"#$"%&'()
asLrv
1 cup chopped walnuLs
1x cups almonds
1x cup daLes
lllllna
1 cup coconuL mllk
Z cup lemon [ulce
2 Lsp araLed lemon rlnd
1x Lbs honev
6 eaas, beaLen
cup raspberrles

!"#$%&'$()"#*
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne a 23cm
LarL Lln wlLh baklna paper.
Comblne walnuLs, almonds and daLes ln a food processor and process on
hlah for 30-40 seconds for a coarse LexLure. ress pasLrv evenlv on Lo
boLLom and sldes of LarL pan. 8efrlaeraLe whlle maklna Lhe fllllna.
1o make Lhe fllllna, place Lhe coconuL mllk, lemon [ulce, lemon rlnd and
honev lnLo a pan, and slmmer on low heaL for 2 mlnuLes. Slowlv add Lhe
beaLen eaas Lo a slmmerlna mlxLure sLlrrlna vlaorouslv unLll smooLh and
Lhlckened. Add more honev lf deslred. Cool Lhe fllllna sllahLlv.
our fllllna slowlv lnLo Lhe pasLrv case. 8ake ln Lhe oven for 20-30 mlnuLes
or unLll a knlfe comes ouL clean.
1o serve, Lop wlLh raspberrles.

81
Carrot Cake
!"#$"%&'()
6 eaas, separaLed
Z cup honev
2 cups araLed carroL
1 Lbs araLed oranae rlnd
3 cups almond meal

!"#$%&'$()"#*
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne a loaf or
cake Lln wlLh baklna paper.
ln a larae mlxlna bowl cream Lhe eaa volks and honev unLll llahL and fluffv.
Add Lhe carroLs, oranae rlnd and almond meal. Comblne well. ln a
separaLe bowl, beaL eaa whlLes unLll sLlff peaks form. lold aenLlv lnLo
carroL cake mlxLure.
our Lhe carroL cake mlxLure lnLo a cake loaf Lln Lhen bake ln Lhe oven for
40-30 mlnuLes or unLll cooked. 1esL bv lnserLlna a knlfe or skewer lnLo Lhe
cenLre of Lhe loaf, lf lL comes ouL clean lL ls cooked Lhrouah. Serve.

Banana Bread
!"#$"%&'()
3 eaas, separaLed
x cup honev
x cup ollve oll
1 Lsp 100 vanllla essence
2 small bananas *# 1 larae banana,
mashed
1x cups almond meal

!"#$%&'$()"#*
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne a loaf Lln
wlLh baklna paper.
ln a larae mlxlna bowl cream eaa volks and honev unLll llahL and fluffv. Add
ollve oll, vanllla essence, mashed banana and almond meal. Comblne well.
ln a separaLe bowl, beaL eaa whlLes unLll sLlff peaks form. lold aenLlv lnLo
banana mlxLure. our Lhe banana cake mlxLure lnLo Lhe loaf Lln.
8ake ln Lhe oven for 20-23 mlnuLes or unLll cooked. 1esL bv lnserLlna a
knlfe or skewer lnLo Lhe mlddle of Lhe loaf, lf lL comes ouL clean lL ls
cooked Lhrouah. Serve.

82
Coconut Cake
!"#$"%&'()
2 eaas
Z cup ollve oll
x cup honev
1 cup coconuL mllk
1 Lsp 100 vanllla essence
1 cup almond meal
x cup coconuL flour
1 Lsp baklna powder *+,+(-./",0&,# 2
eaa whlLes
x cup deslccaLed coconuL

!"#$%&'$()"#*
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne a loaf Lln
wlLh baklna paper.
ln a larae mlxlna bowl, cream Lhe eaas, oll and honev unLll llahL and fluffv.
Add coconuL mllk, vanllla essence, almond meal, coconuL flour, baklna
powder and deslccaLed coconuL. Comblne well.
our Lhe coconuL cake mlxLure lnLo Lhe loaf Lln and bake ln Lhe oven for
30-60 mlnuLes or unLll cooked. 1esL bv lnserLlna a knlfe lnLo Lhe mlddle of
Lhe loaf, lf lL comes ouL clean lL ls cooked Lhrouah. Serve.

!"#$%& 12& +,3& 4%5+6& 7.85+6& -,9:"#;& %"-.#.3"& 3<"& =& "66%>& ?".3& 3<"& "66&
9<53"%&4+35/&%3522&-".8%&2,#@;&3<"+&2,/:&6"+3/A&5+3,&3<"&B,B,+43&@5C34#">&D<5%&
95//&<"/-&5+&."#.35+6&3<"&B.8">&
&
&

83
Chocolate Zucchini Cake
!"#$"%&'()
3 eaas
x cup honev
3 Lbs ollve oll
cup apple sauce
1 cup almond meal
x cup cocoa powder
x Lsp baklna powder *+,+(-./",0&,#&1&
eaa whlLes
x cup walnuLs, rouahlv chopped
2 cups zucchlnl, araLed

!"#$%&'$()"#*
reheaL a fan-forced oven Lo 180! Celslus/330! lahrenhelL. Llne a loaf or
ln a larae mlxlna bowl, cream Lhe eaas, honev, oll and apple sauce unLll
llahL and fluffv.
Add Lhe almond meal, cocoa powder, baklna powder, walnuLs and
zucchlnl and comblne well uslna a wooden spoon.
our Lhe zucchlnl cake mlxLure lnLo loaf or cake Lln and bake ln Lhe oven
for 30-60 mlnuLes or unLll cooked. 1esL bv lnserLlna a knlfe lnLo Lhe mlddle
of Lhe loaf, lf lL comes ouL clean lL ls cooked Lhrouah. Serve.

!"#$%& !"#$%& 23& +,4& 5%6+7& 8.96+7& -,:;"#<& %"-.#.4"& 1& "77%=& >".4& 4?"& "77&
:?64"%&5+46/&%4633&-".9%&3,#@<&4?"+&3,/;&7"+4/A&6+4,&4?"&B,B,+54&@6C45#"=&D?6%&
:6//&?"/-&6+&."#.46+7&4?"&B.9"=&

84
Coconut Citrus Cake
!"#$"%&'()
4 eaas
cup coconuL mllk
3 Lbs ollve oll
x cup honev
2 Lbs araLed oranae rlnd
2 Lbs araLed lemon rlnd
cup oranae [ulce
x cup lemon [ulce
1 cup sllvered almonds
x cup coconuL flour
Z cup deslccaLed coconuL

!"#$%&'$()"#*
round cake Lln wlLh baklna paper.
lace all lnaredlenLs lnLo a food processor and blend unLll well comblned.
our cake mlxLure lnLo Lhe cake Lln and bake for 1 hour or unLll cooked.
Cool cake Lhen refrlaeraLe for 1 hour before servlna.

Pumpkin Pie
!"#$"%&'()
3 eaas
1 cup Lhlck coconuL cream
1 Lsp around alnaer
1 Lsp around nuLmea
x Lsp around cloves
x Lsp allsplce
Maple svrup

!"#$%&'$()"#*
lace all lnaredlenLs lnLo a food processor and blend unLll well comblned.
our cake mlxLure lnLo Lhe cake Lln and bake for 40 mlnuLes or unLll
cooked. Cool before servlna.

85
!

!
!

86
Scrambled Eggs with
Mushroom and Pine Nuts
!"#$"%&'
!"#$$%"
&"'%(")*+)*,"-+*#./"01)((#2"
&"'3%"01+4#%,"-+*#./"01)((#2"
5"06("%.+0#2"76%18))7%"
5"'3%")+."
5"'3%"(+*#"*6'%"
9:.'":*2"(#((#8"
"
!"#$%&'$()"#*
;.:0#")+."+*":"-8/+*$"(:*")*"7#2+67"1#:'":*2"-8/"'1#")*+)*%"-)8"!<="7+*6'#%"
6*'+.".+$1'./"38)>*#2?"@#7)4#"76%18))7%"-8)7"(:*?"
A1+%B" #$$%" +*" :" 3)>." '1#*" ()68" +*')" '1#" -8/+*$" (:*C" 0))B" >1+.#" %'+88+*$"
0)*%':*'./?"
A1#*" '1#" #$$%" :8#" :.7)%'" 0))B#2," :22" '1#" 01+4#%" :*2" 0)*'+*6#" 0))B+*$"
-)8":"-68'1#8"5"7+*6'#,")8"6*'+."#$$%":8#"0))B#2?"
D22"%:.'":*2"(#((#8"')"':%'#?"
@#7)4#"-8)7"1#:'":*2"%'+8"+*"76%18))7%"3#-)8#"%#84+*$?""
"
"
Lemon Custard
!"#$"%&'
!"#$$%"
!"'3%".#7)*"E6+0#"
F"4:*+..:"()2"%##2%"
F"'%("1)*#/"
"
!"#$%&'$()"#*
G#:'":"(:*")*".)><7#2+67"1#:'?"
H#:'" ')$#'1#8" #$$%," .#7)*" E6+0#," 4:*+..:" 3#:*%" :*2" 1)*#/?" D22" ')"
(8#<1#:'#2"(:*":*2"%'+8"0)*%':*'./"-)8"!<="7+*6'#%")8"6*'+."'1#"06%':82"1:%"
'1+0B#*#2?"9#84#?"
"
"
"

87
Scrambled Eggs with
Basil and Walnuts
!"#$"%&'
3 eaas
x cup fresh basll, chopped
Z cup walnuLs, chopped
SalL and pepper

!"#$%&'$()"#*
Whlsk eaas ln a bowl Lhen place ln a frvlna pan on medlum heaL, sLlrrlna
consLanLlv.*
When Lhe eaas are almosL cooked, add Lhe basll and conLlnue cooklna for
a furLher 1 mlnuLe or unLll eaas are fullv cooked.
Add salL and pepper Lo LasLe.
8emove from heaL and sLlr ln Lhe walnuLs before servlna.

Grilled Tomatoes

1omaLoes of cholce
Cll
SalL and pepper

!"#$%&'$()"#*
re-heaL a frvlna pan or arlll on medlum-hlah heaL addlna a llLLle oll Lo
prevenL sLlcklna.*
lace LomaLoes ln Lhe frvlna pan or on Lhe arlll and cook for 4-3 mlnuLes or
unLll LomaLoes are llahLlv browned and Lhe skln looks a llLLle shrlvelled.
Serve.

88
Scrambled Eggs with Smoked
Salmon and Lemon Mayonnaise
!"#$"%&'
3 eaas
2 Lhln sllces smoked salmon
1 Lsp mavonnalse
1 Lsp lemon [ulce

!"#$%&'$()"#*
Whlsk Lhe eaas ln a bowl Lhen place ln frvlna pan on medlum heaL, cook
sLlrrlna consLanLlv. When Lhe eaas are cooked Lransfer Lhem Lo a servlna
plaLe.
8eLurn frvlna pan Lo heaL and add smoked salmon. Cook salmon on each
slde for 20 seconds or unLll warmed Lhrouah.
ln a small bowl, comblne mavonnalse and lemon [ulce.
lace Lhe salmon beslde Lhe scrambled eaas accompanled bv Lhe lemon
mavonnalse.
Serve lmmedlaLelv.

Scrambled Eggs with Chives
!"#$"%&'
3 eaas
2 Lsp onlon, flnelv chopped
2 Lbs chlves, chopped
SalL and pepper
Cll

!"#$%&'$()"#*
lace oll ln a frvlna pan on medlum heaL, frv Lhe onlons for 3-4 mlnuLes or
unLll llahLlv browned. 8emove from Lhe pan.*
Whlsk Lhe eaas ln a bowl Lhen place ln Lhe frvlna pan, cook sLlrrlna
consLanLlv.
When Lhe eaas have almosL cooked, add Lhe chlves and conLlnue cooklna
for a furLher 1 mlnuLe, or unLll Lhev are cooked.
Serve lmmedlaLelv.

89
Paprika and Garlic Mushrooms
!"#$"%&'
1 cup buLLon mushrooms
2 Lbs ollve oll
x Lsp around paprlka

!"#$%&'$()"#*
lace aarllc, paprlka and oll ln a mlxlna bowl and comblne well.*
Add mushrooms and coaL wlLh Lhe ollve oll mlxLure.
lace mushrooms ln a frvlna pan, or on a arlll, on medlum-hlah heaL. lrv
for 3-8 mlnuLes, or unLll Lhe mushrooms have browned sllahLlv and sLarLed
Lo shrlvel. Serve.

Salmon and Zucchini Fritters
!"#$"%&()*
2 eaas
1x cups almond meal
100a smoked salmon, Lhlnlv sllced
2 larae zucchlnl, rouahlv araLed,
llquld squeezed ouL
1 Lablespoon chopped dlll
Cll

!"#$%&'$()"#*
Comblne eaas and almond meal ln a bowl and whlsk unLll smooLh. SLlr ln
Lhe smoked salmon, zucchlnl, dlll, salL and pepper.*
lace oll ln a frvlna pan and heaL over medlum heaL.
Spoon 1 Lablespoonful of Lhe smoked salmon mlxLure lnLo Lhe pan,
allowlna room for spreadlna. lrv for 2-3 mlnuLes each slde unLll aolden
and cooked Lhrouah. uraln Lhe frlLLer on absorbenL paper.
8epeaL wlLh remalnlna smoked salmon mlxLure, addlna oll Lo Lhe pan
beLween each baLch as requlred.
Serve wlLh a slmple areen salad.

90
Broccolini Wrapped in Bacon
with Soy Pine Nuts
!"#$"%&'
4 sLems broccollnl
4 rashers bacon, rlnd removed
Z cup plne nuLs
1 Lbs sov sauce ()*)+,-."*/&*,01*)-.2
1ooLhplcks

!"#$%&'$()"#*
re-heaL arlll Lo medlum-hlah heaL.
lace plne nuLs and sov sauce ln a frvlna pan on low heaL and cook for 2-3
mlnuLes or unLll llahLlv LoasLed, sLlrrlna consLanLlv. lf noL uslna sov sauce
Lhen [usL llahLlv LoasL Lhe plne nuLs unLll Lhev are aolden brown.
Wrap one plece of bacon around Lhe sLems of each broccollnl and secure
ln place wlLh a LooLhplck.
lace broccollnl on a pre-heaLed arlll, Lurnlna occaslonallv for 3-6 mlnuLes
unLll Lhe broccollnl ls Lender and Lhe bacon ls crlsp.
1o serve, place Lhe broccollnl on a servlna plaLe and Lop wlLh plne nuLs.

Nut Butter Cucumber Sandwich
!"#$"%&'
1 medlum cucumber nuL buLLer

!"#$%&'$()"#*
CuL Lhe end off one slde of Lhe cucumber Lhen hollow lL ouL uslna a buLLer
knlfe, leavlna Lhe oLher end of Lhe cucumber closed. llll wlLh nuL buLLer.
Serve.

91
Cucumber Hot Dogs
!"#$"%&'
4 small sausaaes
4 small cucumbers
1omaLo sauce Lo serve ()*+,)-./0

!"#$%&'$()"#*
reheaL arlll Lo medlum/hlah heaL. Crlll sausaaes for 6-8 mlnuLes or unLll
well cooked.
Whlle Lhe sausaaes are cooklna, cuL Lhe ends off Lhe cucumbers and use a
small buLLer knlfe Lo remove Lhe seeds bv LwlsLlna Lhe knlfe around ln
clrcles.
lace a hoL sausaae ln Lhe hollow of Lhe cucumber and serve wlLh LomaLo
sauce.

Scrambled Egg Cucumber Sandwich
!"#$"%&1
1 medlum cucumber Scrambled eaas

!"#$%&'$()"#*
CuL Lhe end off one slde of Lhe cucumber Lhen hollow lL ouL uslna a buLLer
knlfe, leavlna Lhe oLher end of Lhe cucumber closed. llll wlLh scrambled
eaas. Serve.

92
Bacon and Leek with Boiled Eggs
!"#$"%&'
3 bacon eves, dlced
1 small leek, end removed and
sllced
3 asparaaus sLalks
2 eaas
1 Lbs oll
SalL and pepper

!"#$%&'$()"#*
lace Lhe eaas ln a pan wlLh bolllna waLer and cook Lo reach deslred
flrmness. *
Meanwhlle, place oll and bacon ln a frvlna pan on medlum heaL and frv
unLll Lhe bacon has beaun Lo crlsp. Add leek and asparaaus and sLlr
consLanLlv for a furLher 1 mlnuLe, or unLll Lhe leek ls Lender.
eel Lhe eaas, cuL ln half and place on a plaLe wlLh bacon, leek and
asparaaus.
Serve lmmedlaLelv.

Scrambled Eggs with Veggies
!"#$"%&'
2 sprlna onlons, chopped
1 Lsp oll
x carroL, flnelv chopped
2 broccollnl sLalks, flnelv chopped
2 asparaaus sLalks, flnelv chopped
3 eaas
SalL and pepper

!"#$%&'$()"#*
lace oll and sprlna onlons ln a frvlna pan on medlum heaL and frv for 1
mlnuLe.*
Add veaeLables and cook for a furLher 1 mlnuLe, sLlrrlna consLanLlv. Add
Lhe eaas and scramble lnLo Lhe veaeLable mlxLure, sLlrrlna consLanLlv for
2-3 mlnuLes unLll Lhe eaas are cooked.
Add salL and pepper Lo LasLe. Serve lmmedlaLelv.

93
Fried Eggs with Veggies
!"#$"%&'
2 eaas
1 Lbs oll
2 broccoll floreLs, broken lnLo
smaller floreLs
2 asparaaus sLalks, cuL lnLo Lhree
pleces
x cup buLLon mushrooms
2 broccollnl sLalks

!"#$%&'$()"#*
lace all veaeLables on a pre-heaLed arlll on medlum-hlah heaL.* Cook for
2-3 mlnuLes, sLlrrlna occaslonallv. 1ransfer Lhe veaeLables Lo a servlna
plaLe*
Meanwhlle, heaL oll ln a frvlna pan on medlum heaL, add Lhe eaas and
cook Lo personal preference.
1o serve, Lop Lhe veaeLables wlLh eaas.

Mushroom and Bacon Omelette
!"#$"%&(
3 eaas
3 bacon eves, dlced
cup mushrooms, chopped
SalL and pepper
1 Lbs oll

!"#$%&'$()"#*
lace oll and bacon ln a frvlna pan on medlum heaL and cook unLll Lhe
bacon has sLarLed Lo brown.
Add mushrooms and sLlr consLanLlv for a furLher 1 mlnuLe or unLll
mushrooms have beaun Lo shrlvel. 8emove from heaL.
Whlsk Lhe eaas ln a bowl. Add Lhe bacon and mushrooms and comblne
well. our eaa mlxLure lnLo a frvlna pan on medlum heaL and cover wlLh
baklna paper.
When Lhe boLLom of Lhe eaas have cooked, Lurn Lhe mlxLure over bv
placlna anoLher sheeL of baklna paper Lo Lhe slde and fllpplna Lhe eaas
onLo lL, Lhen Lransfer Lhem lnLo Lhe heaLed frvlna pan and cook for a
furLher 2-3 mlnuLes or unLll browned on Lhe boLLom. Serve lmmedlaLelv.

94
Veggie Fritters
!"#$"%&'()
!"#$%"&'(()"%*)+)*,"-.+)(/"
0"#$%"#+..*),"-.+)(/"
0"#$%"1$##2343,"-.+)(/"+4/"
&5$((1(/")*".(6*7("(8#(&&"
6*3&)$.("
0"#$%"-.((4"%(+&"
0"#$%"+96*4/"6(+9"
:"(--&"
;+9)"+4/"<(%%(."
=*#*4$)"*39"
"
!"#$%&'$()"#*
<9+#("+99"34-.(/3(4)&,"(8#(%)">*.")2("#*#*4$)"*39,"34"+"?*'9"+4/"#*6?34(@"
A(+)">.B34-"%+4"*4"6(/3$6"2(+)"+4/"+//"&$>>3#3(4)"#*#*4$)"*39")*"&2+99*'"
>.B@"
C+D("%+))3(&")2("&31("*>")2("%+96"*>"+"2+4/"+4/"%9+#(":"*."E"%+))3(&"34")2("
>.B34-"%+4,"#**D34-"*4"(+#2"&3/(">*."EFG"634$)(&"$4)39"?.*'4(/"+4/"#**D(/"
)2.*$-2@";(.7(@*
"
"
Lemon Pancakes
!"#$"%&'()
H")?&"+%%9("&+$#("
:")?&"9(6*4"I$3#("
J"#$%"+96*4/"?$))(."
:"(--&"
=*#*4$)"*39"
"
!"#$%&'$()"#*
=*6?34("+99"34-.(/3(4)&,"(8#(%)">*.")2("#*#*4$)"*39"34"+"?*'9@*
A(+)" &$>>3#3(4)" #*#*4$)" *39" 34)*" +" >.B34-" %+4" )*" &2+99*'" >.B" )2(" %+4D#+D(&"
*4"6(/3$6"2(+)@";%**4")2("%+4#+D("638)$.("34)*")2(">.B34-"%+4"K"638)$.("
6+D(&"GFL"%+4#+D(&@"M.B">*."H"634$)("?(>*.(">93%%34-"*7(."+4/"#**D34-">*."
+">$.)2(."H"634$)("*4")2("*)2(."&3/(@";(.7(@"
"
"

95
Banana and Flaxseed Pancakes
!"#$"%&'()
x cup banana, mashed
2 Lbs almond buLLer
1x Lbs around flaxseeds
1 eaa
CoconuL oll

!"#$%&'$()"#*
Comblne all lnaredlenLs, excepL for Lhe coconuL oll ln a bowl.*
PeaL sufflclenL coconuL oll lnLo a frvlna pan Lo shallow frv Lhe pancakes on
medlum heaL. Spoon Lhe pancake mlxLure lnLo Lhe frvlna pan - mlxLure
makes 4-3 pancakes. lrv for 1 mlnuLe before fllpplna over and cooklna for
a furLher 1 mlnuLe on Lhe oLher slde. Serve.

Grilled Garlic Mushrooms with Bacon
!"#$"%&'
2 cups mushrooms, sllced
3 Lbs parslev, flnelv chopped
3 Lbs ollve oll
SalL and epper

!"#$%&'$()"#*
re-heaL arlll on medlum-hlah heaL.*
lace all lnaredlenLs ln a bowl and comblne well.
lace lnaredlenLs on Lhe arlll and cook, sLlrrlna occaslonallv for 3-8
mlnuLes, or unLll Lhe bacon has become sllahLlv crlspv and mushrooms
have beaun Lo shrlvel.
Add salL and pepper Lo LasLe.
Serve lmmedlaLelv.

96
Smoked Salmon Omelette
with Dill Mayonnaise
!"#$"%&'
3 eaas
2 Lbs chlves, flnelv chopped
2 Lhln sllces of smoked salmon
1 Lbs mavonnalse
2 Lsp dlll, flnelv chopped
1 Lsp lemon [ulce

!"#$%&'$()"#*
ln a small bowl, comblne mavonnalse, dlll and lemon [ulce.
Whlsk Lhe eaas ln a mlxlna bowl and pour lnLo a frvlna pan on medlum
heaL and cover wlLh baklna paper.
When Lhe boLLom of Lhe eaas have seL, Lurn Lhe mlxLure over bv placlna
anoLher sheeL of baklna paper Lo Lhe slde and fllpplna Lhe eaas onLo lL,
Lhen Lransfer lL onLo Lhe heaLed frvlna pan and cook for an exLra 2-3
mlnuLes or unLll browned on Lhe boLLom.
When Lhe omeleLLe ls cooked Lurn lL onLo a plaLe. 1op Lhe omeleLLe wlLh
salmon pleces and dress wlLh dlll mavonnalse.
Serve lmmedlaLelv.

97

98
Flaxseed Foccacia
!"#$"%&'()'*
2 cups around flaxseeds
1 Lsp baklna powder +,-,)./0"-1&-#&
*)2 eaa whlLes
4 eaas
x cup waLer
Z cup ollve oll
SalL

!"#$%&'$()"#*
Comblne all drv lnaredlenLs ln a larae mlxlna bowl. Add waLer, ollve oll and
eaas and mlx well.
Llne a baklna Lrav wlLh baklna paper and pour ln Lhe flaxseed mlxLure. 8un
a spaLula over Lhe mlxLure Lo creaLe an even laver of around 1-1.3cm
Lhlckness.
lace Lhe Lrav ln oven and bake for 20 mlnuLes unLll cooked.
!
"#$%&& 34& ,-5& 6%7,8& 9/:7,8& .-;<"#=& %"./#/5"& *)2& "88%& /,<& 9"/5& 5>"& "88&
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D>7%&;700&>"0.&7,&/"#/57,8&5>"&?7B56#"C&

99
!"##$#%$&'"((%)*+&
1o make Lhe followlna focacclas, slmplv place Lhe llsLed lnaredlenLs on Lop
of Lhe baslc flaxseed focaccla before baklna ln Lhe oven.

Olives and Sundried Tomatoes

Z cup sundrled LomaLoes Z cup plLLed black ollves

Herbs and Salt

Creaano
lLallan Perbs
SalL

Onion and Pepper

1 larae red onlon, Lhlnlv sllced
2 Lbs ollve oll
epper

,)+-./#-%")+&
lace onlon and oll ln a frvlna pan on medlum heaL, sLlr conLlnuouslv for 2-
3 mlnuLes or unLll sofL. SLlr ln pepper before placlna on Lop of foccacla.

100
Olive and Rosemary

Z cup plLLed black ollves
8osemarv leaves
SalL

Roast Capsicum and Onion

4 sllces roasL capslcum, dlced 1 small onlon, flnelv dlced

Herb and Pecan

2 Lbs oreaano
1 Lbs lLallan herbs
cup pecans

!"#$%&'$()"#*
lace Lhe herbs on Lhe foccacla and bake ln Lhe oven for 10 mlnuLes.
8emove from Lhe oven and add Lhe pecans, reLurn Lo Lhe oven and bake
for a furLher 10 mlnuLes or unLll foccacla has cooked Lhrouah.
*

101
!""#$%&'&#$())*+,'#-.#/*+0$&'#*+$(#123*+,#$%&#4(5525*2#
1o make Lhe followlna focacclas, slmplv place Lhe llsLed lnaredlenLs on Lop
of Lhe focacclas 10 mlnuLes lnLo Lhe baklna Llme. 8eLurn foccacla Lo Lhe
oven and bake for a furLher 10 mlnuLes, or unLll cooked.

Tomato and Basil

4 Lbs balsamlc vlneaar
2 Lbs ollve oll
x cup red cherrv LomaLoes, dlced
x cup vellow cherrv LomaLoes, dlced
x cup basll leaves, rouahlv chopped
SalL

6+'$705$*(+'#
lace all lnaredlenLs ln a mlxlna bowl and comblne well before spreadlna
on Lop of foccacla. #

Bacon and Walnut

6 rashers bacon, faL removed and
dlced
1 small onlon, flnelv sllced
x cup rouahlv chopped walnuLs

6+'$705$*(+'#
PeaL frvlna pan on medlum heaL. LlahLlv frv bacon and onlon ln oll unLll
llahLlv browned. 8emove from pan and spread onLo Lhe foccacla and Lop
wlLh walnuLs.

#

102
!"##$#%$&'$()*%#+,-&
1o make Lhe followlna foccacla sandwlches, carefullv cuL a plece of
loccacla ln half and place Lhe llsLed lnaredlenLs ln beLween Lhe sllces.
Sandwlches can also be LoasLed on a sandwlch press for 1-2 mlnuLes or
unLll flaLLened sllahLlv and warmed Lhrouah.

Chicken, Avocado and Salad Sandwich
!"#$"%&'
x chlcken breasL, arllled and sllced
2 Lbs avocado
1 cup chopped leLLuce
1 small cucumber, sllced
1 sllce flaxseed foccacla, cuL ln half

.(-/01#/%"(-&
reheaL sandwlch press Lo medlum heaL.&
lace chlcken, avocado, leLLuce and cucumber on one sllce of Lhe foccacla
and Lop wlLh Lhe oLher sllce. 1oasL ln Lhe sandwlch press for 1-2 mlnuLes.
Serve.&

Tuna Salad Sandwich
!"#$"%&'
100a can flaked Luna, dralned
x cup cherrv LomaLoes, halved
1 cup babv splnach leaves

.(-/01#/%"(-&
reheaL sandwlch press Lo medlum heaL.&
lace Luna, cherrv LomaLoes and splnach on one sllce of Lhe foccacla and
Lop wlLh Lhe oLher sllce. 1oasL ln Lhe sandwlch press for 1-2 mlnuLes.
Serve.
&

103
Bacon, Mushroom and Pesto
!"#$"%&'
2 bacon eves
1 cup sllced mushrooms
1 cup babv splnach leaves
1 Lsp pesLo

!"#$%&'$()"#*
reheaL sandwlch press Lo medlum heaL.*
lrv bacon and mushrooms ln a heaLed frvlna pan for 3-4 mlnuLes or unLll
bacon. 8emove from heaL.
Spread pesLo onLo one sllce of Lhe foccacla Lhen Lop wlLh bacon,
mushrooms, splnach and Lop wlLh Lhe oLher sllce of foccacla. 1oasL ln Lhe
sandwlch press for 1-2 mlnuLes. Serve.

Grilled eggplant, olives
and Chicken Sandwich
!"#$"%&'
x chlcken breasL, arllled and sllced
2 sllces arllled eaaplanL
3 ollves, plLLed and sllced
1 cup chopped leLLuce

!"#$%&'$()"#*
reheaL sandwlch press Lo medlum heaL.*
lace chlcken, eaaplanL, ollves and leLLuce on one sllce of Lhe foccacla and
Lop wlLh Lhe oLher sllce. 1oasL ln Lhe sandwlch press for 1-2 mlnuLes.
Serve.*

104
Open Face Lamb and Pumpkin Sandwich
!"#$"%&'(
300a mlnced lamb
1 onlon, flnelv dlced
1 Lbs oll
3 Lbs around cumln
3 Lbs saae
2 Lbs lLallan herbs
2 cups canned LomaLoes )# LomaLo
pasLa sauce
x buLLernuL pumpkln, dlced
3 sllces flaxseed foccacla, cuL ln half

!"#$%&'$()"#*
lace oll and onlon ln a pan on medlum heaL and cook unLll Lhe onlon has
browned. Add mlnced lamb and frv unLll browned and conLlnuouslv
breaklna up Lhe meaL so Lhere are no larae chunks. *
Add cumln, saae and lLallan herbs and sLlr for a furLher mlnuLe. Add
LomaLoes and reduce heaL Lo a slmmer. Cover and cook for 20-30 mlnuLes,
sLlrrlna occaslonallv.
Whlle Lhe lamb ls cooklna, place some waLer ln anoLher pan on hlah heaL
and add Lhe dlced pumpkln. Cover and boll for 4-3 mlnuLes or unLll Lhe
pumpkln ls cooked. uraln Lhe waLer from Lhe pan and leave Lhe pumpkln
Lo cool.
8efore servlna, allow Lhe mlnce Lo cool Lo a warm LemperaLure.
1o serve, place sllces of foccacla on a plaLe and Lop wlLh mlnced lamb,
followed bv some pumpkln pleces and rockeL leaves.

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