Protein Pancakes

Protein Pikelets

Serves 4
Use all organic produce if possible

Ingredients 

2 eggs (whisked)
200 ml of lactose free milk
1 ½ cups of self raising flour (sifted)
2 tablespoon of whey protein powder 0r 1 table spoon of rice protein powder
1 table spoon of honey or rice syrup
150 ml of olive oil or spray oil

Method

For fluffy thick pikelets blend all ingredients in a stick blender with bowl attachment

  1. Mix the eggs in a deep bowl
  2. Add the milk and stir well
  3. Add the protein powder; flour and honey / rice syrup and stir really well
  4. Heat a good quality frypan on a medium heat and spray with olive oil or drizzle a little oil into the pan or use an electric frypan
  5. Drizzle or spoon small amounts about a table spoon size of mixture into the frypan and cook until the mixture starts to bubble on one side then flip and cook the other side
  6. Drizzle with yoghurt; fresh banana and berries

Equipment

Stick blender with bowl attachment or deep bowl, whisk, tablespoon, frypan

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Pumpkin & Apple Soup

Pumpkin & Apple Soup

Serves 4
Use all organic produce if possible

Ingredients

1 large butternut pumpkin (skinned and rough chop)
1 brown onion (1 cm diced)
1 clove of garlic (crushed)
20 grams of fresh turmeric (peeled and crushed)
20 grams of ginger (peeled and crushed)
1 green apple (deseeded and rough chop)
2 sticks of celery (1cm diced)
250 ml of low salt vegetable stock
1 can of coconut milk
½ teaspoon of salt- ½ teaspoon of white pepper

Method

1. In a deep pot add the oil and heat pan hot enough to saute the onion, garlic, ginger and turmeric so they release their aroma

2. Add the celery, pumpkin and apple; stir well

3. Add the vegetable stock; coconut milk and reduce to a simmer until the pumpkin and apple become soft enough to blend in the pot

4. When the pumpkin is soft and the liquid has reduced to a thick consistency blend the soup with a stick blender and return to the stove on a low heat

5. Add salt and white pepper to taste ( tastes great with sour cream or natural yoghurt)

Equipment

Chopping board, cooks knife, deep pot, stick blender, wooden spoon

Tomato, Bacon & Spinach Frittata

Tomato, Bacon & Spinach Frittata

Serves 4
Use all organic produce if possible

Ingredients

1 dozen organic eggs (mixed well)
4 pieces of nitrate free bacon (trimmed of fat and chopped 1 cm dice)
200 grams of organic spinach leaves (washed)
1 punnet of organic cherry tomato (washed and halved)
150 grams of Meredith Dairy cheddar cheese (grated)
Pink Himalayan salt & cracked black pepper: just a sprinkle of both
Spray olive oil

Method

  1. Heat oven to 180 Degrees- Non fan forced or 160 Degrees fan forced
  2. Spray a little oil onto a deep edged tray and line with baking paper; spray the paper slightly with oil again and layer with the spinach, tomato, bacon
  3. Add the mixed eggs to the tray by pouring evenly over the tray and pressing down on the ingredients with a back of a large metal or wooden spoon
  4. Add a dash of salt and pepper and sprinkle with cheese
  5. Place into the oven on a middle rack and let it cook evenly ( Every Oven has its own personality-depending on your oven you may need to rotate your dish around for the egg mixture to cook evenly or turn your oven up or down slightly)

Equipment

Baking Paper, chopping board, cooks knife, deep edged tray, grater, mixing bowl, whisk

Vegetarian Farfalle Pasta

Vegetarian Farfalle Pasta

Serves 4
Use all organic produce if possible

Ingredients

½ packet of Farfalle butterfly pasta (cooked = 4 cups)
1 brown onion (1 cm diced)
2 cloves of Australian garlic (crushed)
350 grams of spinach (washed)
2 cups of semi oven dried tomato (left whole)
150 grams of feta cheese vegetarian (2 cm diced)
150 ml of vegetable stock
1 small handful of fresh basil leaves (torn)
100 ml of olive oil
Himalayan salt and cracked pepper

Method

  1. Cook pasta in advance and set aside with a dash of oil and cover with glad wrap
  2. Add oil to the deep frypan and heat the pan hot enough to sauté off the onion and garlic so it is transparent
  3. Add the tomato; stock and stir well
  4. Add the pasta and stir well so it is all coated
  5. Add the spinach, feta cheese and toss through the pasta quickly so the spinach is just cooked and the feta cheese starts to melt slightly
  6. Add a dash of salt; pepper and torn basil leaves and serve straight away

Equipment

Chopping board, cooks knife, deep frypan, deep pot, gladwrap, strainer, tongs

Cherry Tomato Sauce

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Serves 4
Use all organic produce if possible

Ingredients

1 kg of cherry tomatoes (washed free of dirt)
1 brown onion (1 cm diced)
2 cloves of garlic (crushed)
200 gram tub of tomato paste low in salt
½ cup of basil leaves (torn)
1oo ml of olive oil
150 ml of water

Method

  1. Heat a deep pot with the oil and add the onion and garlic and sauté’ off until the onion becomes transparent in colour
  2. Add the cherry tomatoes, basil and water’; cook on low heat for approximately 1 hour until the tomatoes start to break down to mush
  3. Add the tomato paste and stir through really well and cook for another half hour. You may need to add a dash of water if your tomatoes become too thick and start to stick to the bottom of the pot
  4. Blend with a stick blender and set aside to cool, when cool portion into containers and freeze; or leave in the fridge for 1 week

Equipment

Chopping board, strainer, 3 litre deep  pot, stick blender

Chicken Curry

Organic Chicken Curry

Serves 4
Use all organic produce if possible

Ingredients

12 organic chicken thighs (trimmed of fat and cut in half – works well with bone in thigh)
1 large organic brown onion (2cm diced)
2 cloves Australian garlic (crushed)
1 organic red capsicum (2cm diced)
200 grams of green beans (2cm top tailed and diced)
1 cup of organic green frozen peas
375 ml can coconut cream
1 large table spoon yellow mild curry paste (any variety low in salt)
100 ml organic olive oil

Method

  1. Dust the chicken thigh in the rice flour
  2. In a large deep pot add the oil and heat the pot so it is just hot enough to seal the chicken thigh
  3. Add the chicken thigh to the pot searing both sides of the chicken
  4. Add the curry; onion; garlic and slightly sauté the onion so it becomes transparent
  5. Add the coconut cream; capsicum; green beans; peas and slowly simmer for 1 hour with the lid ¾ covering the pot until the mixture becomes thicker, you may need to remove the lid and cook for a further ½ hour

Equipment

Chopping board, cooks knife, deep pot, tongs, wooden spoon