Shepherds Pie, Gluten Free, Organic

Shepherds Pie, Gluten Free, Organic

Free from sugar, grain, gluten & eggs.

Paleo Friendly. 

PREP TIME: 15 MINS | COOK TIME: 1 HOUR | TOTAL TIME: 1 HOUR 15 MINUTES | SERVINGS: 6-8 | CALORIES: 400

While it may seem like cottage pie, according to British food pundits, if you use lamb to make this recipe, it is officially called a shepherd’s pie. If you use beef, then it's called a cottage pie.

Whatever meat you add and whatever you call it, this recipe spin on the original is gluten-free and the resultant savory pie is an absolute comfort food on a cold winter’s day or night.

Equipment

  • Wok or pan (meat)
  • Pot (boil potatoes)
  • Oven-proof dish 8x8 or 23x23cm

Ingredients 

All the above ingredients can be found both online.

Instructions

Note: For Whole30 – omit the butter in the potatoes and do not add cheese, no Worcestershire sauce either. For Paleo omit the Worcestershire sauce and add butter and cheese if that works for you.

  • Heat the oil in a pan and add the onion and carrots and sauté for a 3 – 4 minutes.
  • Add the ground lamb or ground beef and brown over a medium heat, stirring regularly
  • Add the tomato paste and Worcestershire sauce then cook for a few more minutes. Add the beef stock, bring to a simmer, then cover pan and cook for about 20 minutes.
  • Heat your oven to 180 degrees Celsius
  • After 20 minutes uncover the pan and continue to cook for 20 more minutes.
  • Add two tablespoons of corn-starch or arrowroot  (for paleo/w30) to a cup with three tablespoons of cold water and mix well.
  • Remove the pan from the heat and add half of the starch mixture to the meat, stirring to avoid lumps and give it a few minutes to thicken up, add the remainder if required.
  • While the meat is cooking boil the peeled potatoes in slightly salted water for 10-15 minutes until soft, do not overcook. Drain, then mash together with the butter.
  • Spoon off excess liquid if necessary, then put the cooked meat mixture into an ovenproof dish, then top it with the mashed potatoes – you may not need all the potatoes, but it’s better to have more than not enough  –  spread out with a fork, add shredded cheese on top if you like.
  • Place dish in the oven and bake for 20-25 mins until the top is starting to colour and the meat gravy is starting to leak out around the edges.

    Nutrition Facts

     

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    Chipotle Chicken Burgers (Paleo & Whole30)

    Chipotle Chicken Burgers (Paleo & Whole30)

    Free from gluten, nuts and grain.

    Paleo Friendly & Whole 30. 

    PREP TIME: 15 MINS | COOK TIME: 10 MINS | SERVINGS: 4

    These Chipotle Chicken Burgers are loaded with amazing flavours and perfect on a grilled sweet potato (hormone balancing) bun. Topped with chipotle ranch sauce, avocado and sprouts for a delicious, fun, and healthy burger that will most likely become your new favourite. Paleo, Whole30, gluten-free, nut free.

    Equipment:

    • Cast Iron Skillet
    • Mixing Bowl
    • Whisk 

    Ingredients:

    For the burgers and sweet potato buns:

    • 4 slices organic sweet potato from a wide sweet potato slices about 1/2 inch thick
    • 1 Tbsp organic olive or coconut oil to coat potatoes plus celtic sea salt and pepper
    • 450g ground organic chicken thighs preferable, not too lean
    • 3/4 tsp smoked organic paprika
    • 1/4 tsp chipotle chile powder omit for less spice
    • 1/2 tsp fine grain celtic sea salt
    • 1 tsp organic onion powder
    • 1/2 tsp organic garlic powder OR 2 garlic cloves minced
    • 1/2 tsp organic cumin
    • a few drops of hot sauce or as per preference
    • oil to brush on grill
    • Slices organic avocado and greens or organic sprouts to serve

    For the chipotle ranch sauce/topping

    • 1/2 cup homemade organic mayo or purchased paleo mayo
    • 1/2 tsp chipotle chile powder
    • 1 tsp fresh organic lemon or organic lime juice
    • 1 tsp organic onion powder
    • 1/2 tsp organic garlic powder
    • 1/2 tsp organic smoked paprika
    • 1 tsp dried organic chives optional

    Instructions

    First, make the chipotle ranch sauce:

    • Whisk together all ingredients and either chill in the fridge if making ahead of time or set aside until ready to use.
    • to grill the sweet potato buns:
    • Coat the sweet potato slices well with oil, sprinkle with sea salt and pepper, and brush grill with oil.
    • Preheat grill to medium and grill sweet potatoes about 5 minutes on each side while grill is covered, or until they are browned on the outside and fork tender. Adjust the heat if they begin to brown too much.

    For the chicken burgers:

    • Combine the ground chicken and seasonings (for the burgers) in a bowl and form into 4 patties. Brush the grill well with oil and heat to med/hi heat. Place the patties on the grill and cook 3-5 minutes on each side, until juices run clear and outside is crisp and browned.
    • Serve each patty over a sweet potato bun and top with sliced avocado, sprouts or greens, chopped chives or green onions, the chipotle ranch sauce and extra hot sauce if desired. Enjoy!

    Recipe Notes

    You can also make both the sweet potatoes and burgers in a large cast iron skillet following the exact same instructions.

    Nutrition

    • Calories: 398kcal
    • Carbohydrates: 3g
    • Protein: 20g
    • Fat: 33g
    • Saturated Fat: 8g
    • Cholesterol: 109mg
    • Sodium: 555mg
    • Potassium: 640mg
    • Fibre: 1g
    • Sugar: 0g
    • Vitamin A: 1585IU
    • Vitamin C: 8.5mg
    • Calcium: 17mg
    • Iron: 1.7mg
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    Cookie Dough Ice Cream with Chocolate Chips (Paleo, Vegan, Nut Free)

    Cookie Dough Ice Cream with Chocolate Chips (Paleo, Vegan, Nut Free)

    Free from refined sugar, grain, gluten, dairy & eggs.

    Vegan & Paleo Friendly. 

    PREP TIME: 35 MINS | FREEZING TIME: 3 HOURS | SERVINGS: 16 

    Try this chocolate chip cookie dough ice cream which is super easy to make and a lot healthier than anything you can purchase in the store. This homemade coconut vanilla ice cream is packed with edible cookie dough chunks and like it says above, it’s dairy-free, refined sugar free, paleo, and vegan friendly.

    Equipment

    • Ice Cream Maker 
    • Blender
    • Mixing Bowl
    • Whisk 
    • Freezer Safe Container 

    Ingredients

    For The Ice Cream:

    • 1 can full fat organic coconut milk
    • 1 1/2 cups organic coconut cream (this is the thick part of a chilled can of coconut) OR you can buy coconut cream on its own
    • 1/2 cup organic pure maple sugar
    • 1 Tbsp organic pure vanilla extract
    • 1/8 tsp fine organic grain sea salt

    Cookie dough version with almond flour

    • 1 cup organic blanched almond flour
    • 3 Tbsp organic coconut sugar or maple sugar
    • 2 Tbsp organic coconut oil melted
    • 2 Tbsp organic almond milk
    • 1 tsp organic pure vanilla extract
    • Pinch sea salt
    • 1/3 cup organic dark chocolate chips or chopped dark chocolate, dairy free and soy free

     

    Instructions

    • You will need an ice cream maker for this recipe. Make sure the bowl for the ice cream maker has been in the freezer for at least 48 hours before beginning.
    • Make the cookie dough first. For both versions, mix together all ingredients except for the chocolate well until a smooth dough forms, then stir in the chocolate chips. For the almond flour version, chill the mixture until you can roll it into balls, about 20 minutes. 
    • For the ice cream, blend all ingredients in a high speed blender until thick and creamy. Get your ice cream maker ready and transfer the mixture to the bowl of the ice cream maker. Churn for 20 minutes or until you reach at least soft serve consistency. At the very end of churning, stir in the cookie dough balls or chunks.
    • Transfer the ice cream to a freezer safe container and freeze for about 3 hours before serving. The ice cream will freeze hard, so after being frozen overnight you’ll need to thaw on the countertop or the fridge to make it scoop-able. Enjoy!

    Nutrition

    • Calories: 239kcal
    • Carbohydrates: 17g
    • Protein: 3g
    • Fat: 19g
    • Saturated Fat: 14g
    • Cholesterol: 1mg
    • Sodium: 41mg
    • Potassium: 143mg
    • Fiber: 2g
    • Sugar: 8g
    • Vitamin C: 0.8mg
    • Calcium: 62mg
    • Iron: 1.1mg
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    Lemon & Ginger Lamb Shanks with Broad Beans

    Lemon & Ginger Lamb Shanks with Broad Beans

    Free from gluten, dairy, grain.

    Paleo Friendly. 

    COOK TIME: 1 HOUR & 10 MINS | SERVINGS: 4

    If you love lamb shanks, you’ll love this mouth-watering dish which uses preserved lemons, a prominent ingredient in North African cooking, along with our tasty new broad beans. The flavour is salty, unique and perfumed.

    Why Preserved Lemons?

    Whilst fresh lemons boast the aroma and oil of the zest and sharpness of the juice, preserved lemons are a different beast entirely – the sharpness mellows, the lemon flavour intensifies, and the salt and fermentation create a punchy umami quality that lends incredible depth to dishes. 

    How to make preserved lemons:

    Place the zest in a single layer on a piece of parchment or waxed paper and quick freeze it. Once frozen, transfer the zest to a zip-top plastic bag. Label it with the date and type of citrus zest and store it until needed. The zest will keep frozen for about six months if kept tightly sealed.

    Equipment

    • Pressure cooker (or slow cooker for slower cooking)
    • Large saucepan

    Ingredients - 

    • 1 tablespoon organic, extra-virgin, cold pressed, olive oil
    • 4 organic lamb shanks (1kg)
    • 1 large organic brown onion (200g), chopped finely
    • 3 clove organic garlic, crushed
    • 2 tablespoons thinly sliced preserved, organic, lemon rind
    • 5-centimetre (2-inch) piece fresh organic ginger (25g), grated
    • 1 organic cinnamon stick (quill)
    • 1/4 cup (60ml) lemon juice
    • 1/2 cup (125ml) filtered water
    • 300 grams organic broad beans (f
    • 600 grams organic Dutch potatoes, halved
    • 20 grams organic unsalted butter
    • 1 cup finely chopped fresh, organic coriander
    • 1/2 cup finely chopped fresh flat-leaf, organic parsley

      All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

      Instructions 

      • Heat half the oil in 6-litre (24-cup) pressure cooker; cook lamb, in batches, until browned. Remove from cooker.
      • Heat remaining oil in cooker; cook onion and garlic, stirring, until onion softens. Add preserved lemon, ginger and cinnamon; cook, stirring, until fragrant. Return lamb to cooker with juice and the water; secure lid. Bring cooker to high pressure. Reduce heat to stabilise pressure; cook 25 minutes.
      • Meanwhile, cook beans in large saucepan of boiling water about 2 minutes or until tender; drain. Rinse under cold water; drain. Peel away grey skins.
      • Release pressure using the quick release method; remove lid. Add potato; secure lid. Bring cooker to high pressure. Reduce heat to stabilise pressure; cook 10 minutes.
      • Meanwhile, melt butter in medium frying pan; cook herbs, stirring, until bright green.
      • Release cooker pressure using the quick release method; remove lid. Stir in beans and herbs; simmer, uncovered until hot. Season to taste.

        Recipe Notes:

        If you have an electric pressure cooker you won't need to reduce the heat to stabilise pressure, your cooker will automatically stabilise itself. Always check with the manufacturer's instructions before using. To use preserved lemon, discard flesh, rinse well, using the rind only. This recipe is not suitable to freeze.

         

         

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        Paleo Pumpkin Cupcakes with Maple Cashew Frosting {Dairy-Free}

        Paleo Pumpkin Cupcakes with Maple Cashew Frosting {Dairy-Free}

        Free from refined sugar, grain, gluten, dairy & eggs.

        Vegan & Paleo Friendly. 

        PREP TIME: 30 MINS | COOK TIME: 20 MINS | TOTAL TIME: 50 MINS | SERVINGS: 12 CUPCAKES

        These Paleo Pumpkin Cupcakes are moist, sweet, uniquely spiced, and topped with a dairy-free maple cinnamon and cashew frosting!  They’re also healthy, grain free, easy to make, great for kids and will be the talk of the table at any event.   

        And, if you haven’t made or tasted cashew-based frosting yet, you’re in for a big surprise!  With just a whirl of your food processor, you can turn cashews and coconut cream into a thick and creamy maple cinnamon frosting.

        Pumpkin spice is also a star ingredient, but sometimes hard to find on short notice, but the good news is you can make your own, as its simply a combination of five spices outlined below in the recipe.

        Let’s bake!

        Equipment

        • Food processor 
        • 2 x Large mixing bowls
        • Whisk 
        • Muffin pan (12)
        • 12 x Cupcake liners 

        Ingredients - Frosting

        • 1 1/2 cups raw cashews **optional for activated nuts** (soak in filtered water overnight or for 4 hours, drain and dry gently with paper towel to absorb excess water)

        • 2/3 cup organic coconut cream (chilled drained of any water)
        • 6 Tbsp organic maple syrup
        • 2 tsp organic vanilla extract 
        • 1 1/2 Tbsp fresh lemon juice ( can add up to 2 Tbsp to suit)
        • 2 Tbsp organic coconut oil 
        • 1/8 tsp celtic sea salt 
        • 1 tsp organic ground cinnamon 

        Ingredients - Cupcakes 

        • 3/4 cup organic pumpkin puree
        • 4 organic or pastured eggs
        • 6 Tbsp organic maple syrup
        • 1/4 cup organic coconut milk
        • 2 tsp pure, organic vanilla extract 
        • 2 tsp organic apple cider vinegar
        • 1 1/2 cups organic blanched almond flour (meal)
        • 3 Tbsp organic coconut flour 
        • 3 Tbsp organic tapioca starch
        • 1 tsp baking soda 

        All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

        Instructions - Frosting

        • In a food processor or high powdered blender, blend cashews alone to a thick smooth paste, then add remaining ingredients and process/blend on high until a very smooth mixture forms. If you want to activate the nuts, soak them overnight in filtered water. 

        • Transfer to a container and chill for at least 2 hours or overnight, frosting will thicken significantly as it’s chilled.

        Instructions - Cupcakes 

        • Preheat your oven to 175 degrees C and line a muffin pan with 12 parchment liners.
        • In a large mixing bowl, whisk together the pumpkin puree, eggs, maple syrup, coconut milk, vanilla, and vinegar until very smooth and well combined. To puree pumpkin, cut into small pieces and roast to just before they brown then put in food processor or blender.
        • In a separate bowl, blend the 3 flours, baking soda, salt, cinnamon and pumpkin pie spice until well combined, then stir this into the wet mixture, beating by hand until smooth and well combined.  
        • How to make your own pumpkin pie spice: 4 tsp ground cinnamon, 2 tsp of ground ginger, 1 tsp ground clove, 1/2 tsp ground nutmeg. 
        • Fill the liners 2/3-3/4 of the way with batter (it will make enough for 12-14 depending on how high you fill them)
        • Bake in the preheated oven for 20 minutes or until they rise and a skewer stick inserted near the centre of one comes out clean.

        Recipe Notes

        * Without the frosting, these make great pumpkin pie muffins. You can add raisins, dried cranberries, chocolate drops, chopped pecans, or anything you like.

        **Prep time does not include time needed to soak cashews if you want to activate the nuts.

        Nutrition Facts

        Calories: 343kcal | Carbohydrates: 27g | Protein: 8g | Fat: 23g | Saturated Fat: 9g | Cholesterol: 54mg | Sodium: 208mg | Potassium: 261mg | Fiber: 3g | Sugar: 14g | Vitamin A: 2460IU | Vitamin C: 2mg | Calcium: 81mg | Iron: 2.8mg

         

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        Organic, Keto Lemon Bars

        Organic, Keto Lemon Bars

        Free from refined sugar, grain, gluten & dairy.

        Paleo, keto and vegan friendly. 

        PREP TIME: 10MINS | COOK TIME 45MINS | TOTAL TIME: 55MINS | SERVINGS 16 | CALORIES 336k

        Easy-peasy, gently sweet and super refreshing! These moist Keto lemon bars will blow you away. Check out the post for lots of topping ideas and variations, from sugar free lemon drizzle to low carb lemon curd frosting.   

        Equipment

        • Mixing bowl
        • Parchment or baking paper
        • Baking dish 8x8 inches 

        Ingredients

        • 1 cup organic butter, melted
        • 3 1/2 cup organic almond flour, divided
        • 2 cup powdered erythritol, divided
        • 6 medium, organic lemons (for juice and lemon zest)
        • 6 large organic eggs

        All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

        Instructions

        • Mix butter, 1 cup almond flour, 1/4 cup erythritol, and a pinch of salt. Press evenly into an 8×8″ parchment paper-lined baking dish. Bake for 20 minutes at 190 degrees C. Then, let cool for 10 minutes.
        • Into a bowl, zest one of the lemons, then juice all 3 lemons, add the eggs, 3/4 cup erythritol, 3/4 cup almond flour & pinch of salt. Combine to make filling.
        • Pour the filling onto the crust & bake for 25 minutes.
        • Serve with lemon slices and a sprinkle of erythritol.
        • Leave to cool completely before cutting or removing from the pan. Almond flour cakes are fragile when hot, but they firm up as they cool down.  

        NOTES

        • The cake is only gently sweet. Please taste and increase sweetener to your liking if necessary before you place in the oven.
        • If adding vanilla extract to crust is something you’re used to, feel free to mix 1/2 tsp into the crust.
        • Ensure the bars cool for at least 30 minutes before cutting.
        • Cutting the bars with dental floss is a GREAT way to get a clean cut.
        • Wait until the cake is COMPLETELY cooled (at least 30 minutes) before dusting with powdered sweetener and cutting. If it's still warm, the erythritol melts into an unsightly sludge. 

        Nutrition

        Serving Size: 1 bar

        Calories: 272

        Fat: 26g

        Carbohydrates: 4g net

        Protein: 8g

         

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        Mexican Cauliflower (Caulipower) Tortillas

        Mexican Cauliflower (Caulipower) Tortillas

        Free from sugar, grain, gluten & dairy.

        Paleo, keto and vegan friendly. 

        PREP TIME: 30MINS | COOK TIME 20MINS | TOTAL TIME: 50MINS | SERVINGS 6 | CALORIES 37

        Cauliflower Tortillas are the delicious, better-for-you swap for tacos, enchiladas, quesadillas, and a great low-carb alternative. Its benefits include a good source of fibre, slows digestion and promotes feelings of fullness. Made with certified organic cauliflower and ready in minutes, these tortillas will reinvent the way you do taco night. 

        Equipment

        • Baking paper
        • Food processor
        • Cheesecloth or thin dish towel
        • Medium bowl
        • Baking tray

        Ingredients

        • 3/4 large head organic cauliflower (or two cups riced)
        • 2 large organic eggs (Vegans, sub flax eggs)
        • 1/4 cup chopped fresh coriander or parsley 
        • 1/2 medium organic lime, juiced and zested
        • salt & pepper, to taste

        All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

        Instructions

        • Preheat the oven to 190 degrees C., and line a baking sheet with parchment paper.
        • Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
        • Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. If you don't use a microwave, a steamer works just as well.  Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
        • In a medium bowl, whisk the eggs. Add in cauliflower, coriander or parsley, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small "tortillas" on the parchment paper.
        • Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.
        • Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.

         

        Nutritional Information

        Serving: 1tortilla | Calories: 37kcal | Carbohydrates: 2g | Protein: 3g | Fat: 1g | SaturatedFat: 0g | Cholesterol: 62mg | Sodium: 39mg | Potassium: 182mg | Fiber: 1g | Sugar: 1g | VitaminA: 135IU | VitaminC: 25.9mg | Calcium: 21mg | Iron: 0.5mg | 

         

         

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        No Bake Chocolate Cherry Energy Balls

        No Bake Chocolate Cherry Energy Balls

        Free from refined sugar, grain, gluten, dairy & eggs.

        Vegan & Paleo Friendly. 

        PREP TIME: 5 MINS | COOK TIME: 25 MINS | TOTAL TIME: 30 MINS | SERVINGS: 15 BALLS | CALORIES: 81

        These No-Bake Chocolate Cherry Energy Bites are completely refined sugar-free, gluten-free, and vegan, making them a suitable snack idea for many dietary restrictions. They’re easy to make and filled with simple, healthy ingredients (unlike processed energy bars in the stores) for those needing a little pick-me-up during the day.

        To make sure you pack all that energy into your energy balls, you’ll also want to add in protein packed nuts, like activated almonds, pecans, or walnuts.

        Why use activated nuts?

        Increased nutritional value and better digestion.

        By soaking nuts and seeds, Soaking and sprouting almonds removes some of their naturally occurring antinutrients that act as inhibitors and block the body from absorbing some minerals. Without the inhibitors and toxic substances, the nutrients of the nuts and seeds are easier for our bodies to digest.

        Benefits of making your own energy balls:

        • You can control all the ingredients that go into your energy balls
        • They only take about 10 minutes to make and last over a week in the fridge
        • They’re an easy snack for all the family
        • You can create any flavour combination you want based on dietary requirements 

         

        Equipment

        • Food processor or heavy-duty kitchen blender

        Ingredients 

        All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

        Instructions

        • Add the almonds to the food processor and blend until chopped, but not all the way to a flour.
        • Add in the dried cherries, dark chocolate, pitted dates, ground cinnamon, and sea salt.
        • Process until an even texture.
        • Carefully grab a small handful and roll into about 1-inch balls - the mixture will stick to itself pretty easily. You should be able to make about 12-15 energy balls.
        • Place the energy bites into the fridge for about 15 minutes to set. These energy balls will keep fresh in an air-tight for up to a week or you could freeze for longer.

        Nutrition Facts

        Amount Per Serving (1 bite)

        Calories 81Calories from Fat 29

        % Daily Value*

        Fat 3.2g 5%

        Saturated Fat 1.7g 9%

        Cholesterol 0.5mg 0%

        Sodium 116mg 5%

        Carbohydrates 14.6g 5%

        Fiber 3.3g 13%

        Sugar 9.1g 10%

        Protein 2.1g 4%

        * Percent Daily Values are based on a 2000 calorie diet.

         

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        Spicy, Vegan, Roasted Carrot & Chick Pea Salad

        Spicy, Vegan, Roasted Carrot & Chick Pea Salad

        Free from sugar, grain, gluten, dairy & eggs.

        Keto, low carb, vegan, paleo. 

        PREP TIME: 5-10MINS | COOK TIME: 25MINS | SERVINGS: 3-5 (Depending on whether its a main or side dish)

        This roasted chickpea carrot salad is a great vegan dish for spring. Quick to make and full of healthy fat, fibre, and plant-based protein. For those who want more flavour and can tolerate dairy; drizzle this roast carrot salad with mint yoghurt dressing and toasted pepitas.

        Equipment

        • Large mixing bowl
        • Greased baking sheets
        • Roasting Tray
        • Food Processor (for dressing)
        • Large serving bowl

        Ingredients

        For the Apple Cider Tahini Dressing:

        All these ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra.

        Instructions

        • Preheat oven to 220C. Rinse and slice carrots then drain chickpeas.
        • Place in large bowl together. Add the rest of your oil, spices, and balsamic vinegar.
        • Toss all together. Lay flat on greased baking sheets.
        • Roast at 220C for 25-30 minutes, turning halfway. While carrots are roasting, make the dressing (directions below).

        For the Dressing:

        • Blend all ingredients together in food processor or blender. Adjust sweetness or creaminess to your liking. You can thin it out with more vinegar or oil or make more creamy thick texture by add more tahini.

        Salad Assembly:

        • Remove carrots from oven and sprinkle with a bit of sea salt and crushed pepper.
        • Place carrots and roasted garbanzo beans in large serving bowl.
        • Add dressing on top (as much or as little as you desire).
        • Toss all together and garnish with parsley.

        Other Alternatives

        • Serve the roasted veggies on top of a bed of lettuce and baby kale with dressing and goats’ cheese on top.

        Notes

        • Any type of carrot or colour will work.
        • The apple cider tahini dressing is optional but very good. You can use almond butter in place of the tahini if desired. Just make sure its natural and creamy.
        • Nutrition shown is based on salad without dressing. If you add dressing, it’s closer to 275 -300 calories depending on if you want to use it as a side dish or main meal.

        NUTRITION

        • Serving Size: 1
        • Calories: 231
        • Sugar: 5.4g
        • Sodium: 272.7mg
        • Fat: 15.2g
        • Saturated Fat: 2.1g
        • Carbohydrates: 21g
        • Fibre: 6.5g
        • Protein: 4.7g
        • Cholesterol: 0mg

         

         

         

         

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        4 Ingredient Peanut Butter Energy Bites

        4 Ingredient Peanut Butter Energy Bites

        Free from refined sugar, grain, gluten, dairy & eggs.

        Keto, low carb, vegan, paleo. 

        PREP TIME: 15MINS | COOK TIME: 0 MINS | YIELD: 20-30 BALLS 

        These energy bites are no bake, super easy to make and take less than 15 minutes to put together. Loaded with protein, fibre and healthy fats to keep you full and loaded with energy throughout the day. Made with only 4 ingredients: peanut butter, coconut flour, psyllium husk and maple syrup. Everything gets combined in one bowl. Best of all you never have to turn on the oven.

        You may have heard of these referred to as power balls, lactation bites or protein bites. Either way they are a healthy 4 ingredient pick me up that is the perfect on the go snack to give you energy throughout the day.

        Equipment

        • Large mixing bowl
        • Measuring cup
        • Baking paper
        • Fork
        • Spatula
        • Small or medium cookie scoop

        Ingredients

        All these ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

        Instructions

        • Line a baking sheet with parchment paper or wax paper. Set aside.
        • In a medium bowl, add peanut butter, coconut flour, psyllium husk and maple syrup.
        • Using a fork, stir until well mixed. Then, use a spatula to fold until well incorporated and thickened.
        • Using a small or medium cookie scoop, scoop and drop peanut butter balls onto the prepared baking sheet, spaced evenly apart.

        Storing Notes: Store in an airtight container at room temperature or in the refrigerator for 1-2 weeks. On Day 1, bites will be soft and moist. On Day 2 and forward, bites will become firmer and less moist.

        Freezing Instructions: Store in an airtight container in the freezer for 1-2 months. Firm, but soft enough to eat straight out of the freezer.

         

         

         

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        Keto Pizza Casserole with Pepperoni & Zucchini

        Keto Pizza Casserole with Pepperoni & Zucchini

        Free from refined sugar, gluten, nuts and eggs.

        Keto, low carb, paleo, organic. 

        PREP TIME: 15 MINS | COOK TIME: 20 MINS | SERVINGS: 6

        Substitute the traditional pizza base for this amazing zucchini pizza casserole with ground beef for Father's Day lunch or dinner. It's super easy to put together and will take no longer than 35 minutes of prep and cooking time. If you're craving pizza, but don't want the gluten to damage your gut, this pizza casserole with zucchini is your best option. 

        Equipment

        • Large mixing bowl
        • 13 inch (33 cm) x 9 inch (22cm) baking dish 
        • Large skillet 
        • Baking or parchment paper

        Ingredients

        • 1 tablespoon organic, extra virgin olive oil
        • 1/4 cup red onion, minced
        • 340g organic premium ground Beef or preservative-free Italian sausage
        • 50g zucchini trimmed, unpeeled, sliced in 1-inch slices
        • 1/2 teaspoon organic garlic powder
        • 1 teaspoon organic Italian seasoning - or organic Italian herbs (oregano, basil and thyme) no sugar added
        • 1 1/2 cups organic tomato sauce or tomato passata, no sugar added
        To Assemble the Pizza Casserole
        • 2 cups shredded mozzarella or half parmesan cheese, mozzarella cheese
        • 50g pepperoni slices
        • 1/3 cup organic black olives, sliced
        • 1/4 cup organic green capsicum, chopped

          All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

          Instructions

          • Preheat oven to 200°C. Grease a 13 inch (33 cm) x 9 inch (22cm) baking dish with oil spray or butter. Set aside.

          • Heat oil in a large skillet or slow cooker (choose a pan that is big enough to fit all the zucchinis and meat, about 6 litres/24 cups).
          • Add minced onion and cook until fragrant and translucent.
          • Add ground beef - crumbling the beef is the best to create small pieces of meat, garlic powder, and Italian seasoning. Cook beef for 2 minutes until cooked through.
          • Stir in zucchini slices (or grated zucchini) and tomato sauce. Cover the saucepan and simmer for 3-4 minutes until the sauce forms bubbles on the side of the pan.

          Assemble the Casserole

          • Remove from heat and transfer one layer of zucchini beef mixture in the prepared baking dish.
          • Add shredded mozzarella and continue layers until the pan is full.
          • Cover the top of the dish with remaining mozzarella cheese then add pepperoni slices, sliced olives, and green capsicum. Be creative and add more variety of cheese or meat like ham, chicken or cheddar cheese.
          • Bake uncovered for 25 minutes until cheese is melted.
          • Cool baked casserole for 5 minutes before serving and avoid burning yourself.
          • Divide the whole dish into 6 even portions and serve one portion per meal as a breakfast or dinner.

          Storage

          • Cool baked casserole before storing in the fridge, in an airtight container or freeze in individual portions.
          • Defrost in the fridge the day before and rewarm in a sauce an under medium heat or in the microwave.

           

            You're welcome :) 

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            Organic Breakfast Protein Cookies

            Organic Breakfast Protein Cookies

            Free from refined sugar, gluten, nuts, eggs, and dairy.

            Keto, low carb, paleo, vegan organic. 

            PREP TIME: 20 MINS | COOK TIME: 25 MINS | SERVINGS: 12 LARGE OR 24 SMALL

            Gluten-Free, Chemical-Free, Oatmeal Breakfast Protein Cookies! You really can’t go wrong with this recipe for a sweet treat for Father's Day. Fresh fruit combined with gluten-free oats and blackberry dark chocolate or plain collagen makes for a well balanced protein-rich breakfast on-the-go or energy boost during the day. 

            Equipment

            • Large mixing bowl
            • Large or small cookie scoop 
            • Large baking tray 
            • Baking or parchment paper

            Ingredients

            • 3 cups gluten-free rolled oats
            • 1 cup certified organic blueberries
            • 1/2 cup organic blanched almond flour or arrowroot flour
            • 3/4 cup organic coconut milk or nut milk 
            • 1 certified organic egg
            • 1/2 cup organic coconut sugar
            • 1 tsp baking powder
            • 1 tsp organic vanilla extract
            • 1/4 tsp Pink Himalayan Salt
            • Protein Boosters: 30 -35 grams unflavored Protein Collagen powder or blackberry dark chocolate collagen protein powder.
            • 1/4 cup certified organic raspberries or sliced strawberries
            • Optional certified organic dark chocolate to drizzle!

              All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

              Instructions

              • Preheat oven to 175C. Grease a baking sheet. Set aside.
              • In a large bowl, combine all your dry ingredients, including collagen. (Minus the raspberries)
              • Fold in your raspberries last.
              • Use a large or small cookie scoop and place on baking tray 1 inch apart. Large cookie scooper will yield 12 cookies. Small Cookie scoop will yield 24 cookies.
              • Press the cookies flat with back of cup or leave in cluster shape.
              • Bake for 22-25 minutes or until golden brown on bottom and crispy edges.
              • Remove and let cool for 15 minutes.
              • Drizzle melted dark chocolate on top if desired.

              You're welcome :) 

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