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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          Steak, Garlic & Mushroom Foil Packets

          Steak, Garlic & Mushroom Foil Packets

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

          Keto, low carb, paleo, organic. 

          PREP TIME: 30 MINS | COOK TIME: 20 MINS | MARINATING TIME: 20 MINS | SERVINGS: 4

          Easy, 30-minute Garlic Steak and Mushroom Foil Packs are a healthy and hearty meal resulting in a juicy steak and tender mushrooms seasoned with herbs and garlic, for a big flavour you can't resist. Grill or bake for the perfect all-in-one meal. This recipe is a crowd-pleaser every single time! 

          Equipment

          • Large mixing bowls
          • Aluminium Foil 12" heavy duty 
          • Sharp 8" chefs knife 
          • Instant Read Thermometer 

          Ingredients

          • 1 kilo organic top sirloin steak, cut into 2-inch cubes
          • 240g sliced certified organic mushrooms
          • 3 cloves certified organic garlic, minced
          • 1/3 cup low sodium soy sauce
          • 1/4 cup certified organic, extra virgin, olive oil
          • 1 teaspoon organic dried basil
          • 1 teaspoon organic dried thyme
          • Pink Himalayan salt and organic black pepper, to season
          • 2 x crushed organic red peppers for garnish
          • 1 x sliced large, organic red onion, for garnish

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

            Instructions

            • In a large bowl combine steak, mushrooms, garlic, soy sauce, olive oil, basil, thyme, salt and pepper.
            • Cover and set in the fridge for 15 to 30 minutes.
            • Take out from fridge and set on the counter for 15 minutes.
            • Cut out 4 large heavy-duty foil sheets. If you don't have heavy-duty foil, you can just double up on regular foil.
            • Divide steak and mushrooms between the sheets of foil.
            • Wrap foils tightly around the steak and mushrooms and seal it all together.

            GRILL METHOD

            • Preheat grill to HIGH.
            • Transfer foil packets to the grill and grill over high heat for 10 minutes per side.
            • Garnish with crushed red pepper and red onions, then serve.

            OVEN METHOD

            • Preheat oven to 220˚C.
            • Wrap foils tightly around the steak and mushrooms and seal it all together.
            • Cook for 20 to 22 minutes, or until internal temperature of steak reaches at least 60˚C. Use an Instant Read Thermometer to check for doneness. Just poke through the foil with the thermometer and set it into one of the steak pieces.
            • If you want a nice char on the steak, open up the packets the last 2 minutes of cooking and pop them under the broiler for a couple minutes.
            • Garnish with crushed red pepper and green onions, then serve.

            Nutrition

             

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            Giant Banana Chocolate Chip Cookie

            Giant Banana Chocolate Chip Cookie

            Free from refined sugar, gluten, and dairy-free option.

            Keto, low carb, paleo, vegan, organic. 

            PREP TIME: 15 MINS | COOK TIME: 30 MINS | SERVINGS: 4

            This Giant (Vegan option) Banana Chocolate Chip Skillet Cookie is loaded with healthy fats, sweetened with bananas, and certified organic maple sugar, packed with dark organic chocolate chips and organic walnuts. Gluten-free, grain-free, paleo, and dairy-free option too! Bake it in a cast-iron skillet and you'll have enough to serve a crowd. 

            Equipment

            • Large mixing bowl
            • Whisk
            • 9" cast iron pan or 9" cake pan or square pan 

            Ingredients

            • 2 certified organic eggs 
            • Vegan option: 2 flax eggs, 2 tbsp flaxseed + 5 tbsp water, set aside for 10-15 mins
            • 2 medium, certified organic bananas overripe, mashed
            • 1/3 cup smooth organic almond butter unsweetened (any nut butter will work)
            • 1/4 cup + 2 tbsp organic maple sugar or organic coconut sugar
            • 2 tbsp organic coconut oil refined, melted
            • 1 1/2 tsp organic pure vanilla extract
            • 1 3/4 cups blanched almond flour
            • 1.5 tsp organic cinnamon
            • 1/2 tsp organic baking soda
            • 1/2 tsp fine grain sea salt
            • 2/3 cup organic dark chocolate chips dairy and soy-free or chopped dark chocolate
            • 1/2 cup chopped organic walnuts

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

              

              Instructions

              • Preheat your oven to 350 degrees and lightly grease a 9” cast iron pan. Alternatively, you can bake in a 9” cake pan or square pan.
              • Add the real eggs or if vegan, prepare the flax eggs as described above and set aside.
              • In a large mixing bowl, stir together the eggs, mashed banana, nut butter, sugar/syrup, coconut oil, and vanilla. Vegan: once flax eggs have thickened, stir them in as well.
              • Then in the same bowl, add the almond flour, baking soda, cinnamon, and salt, mix well to form a thick batter. Fold in the chocolate chips and walnuts, leaving out a handful or two to sprinkle on top before baking.
              • Transfer mixture to the prepared skillet or pan, then sprinkle remaining chocolate chips and walnuts over the top.
              • Bake 28-32 minutes or until edges are browned and the top is set. Remove from oven and allow the skillet to cool on a wire rack for about 15-20 minutes, or until the skillet is cool enough to handle. Slice and serve, or simply dig in! I
              • Optional: top with coconut vanilla ice cream, but a great coconut yogurt will work well too if you want it to be “breakfast-y”. Enjoy!

              Nutrition

              Calories: 351kcal
              Carbohydrates: 26g
              Protein: 7g
              Fat: 25g
              Saturated Fat: 8g
              Cholesterol: 0mg
              Sodium: 194mg
              Potassium: 272mg
              Fiber: 4g
              Sugar: 15g
              Vitamin A: 15IU
              Vitamin C: 2.1mg
              Calcium: 123mg
              Iron: 1.6mg

               

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              Honey Mustard Chicken with Brussels Sprouts

              Honey Mustard Chicken with Brussels Sprouts

              Free from sugar, gluten and dairy.

              Keto, low carb, paleo, organic. 

              PREP TIME: 15 MINS | COOK TIME: 35 MINS | SERVINGS: 4

              When it comes to weeknight meals, it doesn’t get much easier than a sheet pan meal. The oven does all of the work, the dishes are minimal, and you’re left with a delicious, nutritious dinner. Vegetables and protein, all on one pan! It’s perfect for a busy family or for making it with the intention of having leftovers for a couple of lunches! This Honey Mustard Sheet Pan Chicken with organic Brussels Sprouts is an easy weeknight meal that's delicious during any time of the year. 

              Equipment

              • Medium mixing bowl
              • Whisk
              • Tongs
              • Non-stick cooking spray 
              • Baking tray
              • Parchment/baking paper 

              Ingredients

              • Nonstick cooking spray
              • 1⁄4 cup plus 2 tablespoons certified organic extra-virgin olive oil
              • 2 tablespoons fresh certified organic lemon juice (1 lemon)
              • 1 tablespoon organic Dijon mustard
              • 1 tablespoon organic whole-grain mustard
              • 1 tablespoon organic honey
              • 3 organic garlic cloves, minced
              • Pink Himalayan salt and freshly ground organic black pepper
              • 900g bone-in, skin-on (or off) chicken thighs (4 medium thighs)
              • 680g certified organic Brussels sprouts halved
              • 1⁄4 large organic red onion, sliced

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

                Instructions

                • Preheat the oven to 220°C. Grease a large baking sheet with nonstick cooking spray and set aside.
                • In a medium bowl, whisk together the 1⁄4 cup olive oil, 1 tablespoon of the lemon juice, the Dijon mustard, whole-grain mustard, honey, and garlic. Season with salt and pepper to taste.
                • Use tongs to dip the chicken thighs in the sauce, coating both sides. Place the thighs on the prepared baking sheet. Discard any remaining sauce.
                • In a medium bowl, combine the Brussels sprouts and red onion. Drizzle with the remaining 2 tablespoons olive oil and 1 tablespoon lemon juice and toss until well coated. Arrange the sprouts around the chicken on the baking sheet, making sure they aren’t overlapping. Season with salt and pepper.
                • Roast for 30 to 35 minutes, until the chicken is golden brown and has an internal temperature of 70°C and the Brussels sprouts are crispy. Serve hot.

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                Organic Coconut Pita Bread

                Organic Coconut Pita Bread

                Free from sugar, grain and dairy.

                Keto, low carb, vegetarian, organic. 

                PREP TIME: 10 MINS | COOK TIME: 5 MINS | SERVINGS: 6

                You can use this for sandwich wraps, tortillas, flatbread for dipping sauces or even a quick pizza.  It's keto, low carb, paleo, gluten-free, egg-free, dairy-free and vegan so is suitable for most diets.

                It's also another great use of psyllium husk powder in a grain-free bread recipe and is very easy to make too. Since psyllium and coconut flour is high in fibre this bread is quite filling. Make sure you drink enough water, but not for 30mins before or after you eat to aid with digestion.

                Not only is this coconut flour flatbread gluten-free, it is a great vegan option as it is also egg-free. Thanks to the psyllium husk powder it binds the bread without having to need an egg, so there is no "eggy" after taste that some low carb bread contain. 

                Equipment

                • Large mixing bowl
                • Rolling pin
                • Fork
                • Spatula 
                • Non-stick Tefal crepe or pancake pan
                • Parchment/baking paper 

                Ingredients

                • 2 tablespoons pure psyllium husk 
                • 1/2 cup organic coconut flour fine (no lumps)
                • 1/2 cup lukewarm filtered water
                • 1 tablespoon organic extra virgin olive oil
                • 1/4 teaspoon of baking soda 
                • 1/4 teaspoon pink Himalayan salt (optional)

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

                  Instructions

                  MAKE THE DOUGH

                  • In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour use a fork to smash them BEFORE measuring the flour, the amount must be precise).
                  • Add in the lukewarm water (use tap water about 40°C bath temperature), olive oil, and baking soda. Give a good stir with a spatula, then use your hands to knead the dough. Add salt now if you want. I never add the salt in contact with baking soda to avoid deactivating the leavening agent.
                  • Knead for 1 minute. The dough is moist and it gets softer and slightly dryer as you go. It should come together easily to form a dough as in the picture. If not, too sticky, add more husk, 1/2 teaspoon at a time, knead for 30 sec and see how it goes. The dough will always be a bit moist but it shouldn't stick to your hands at all. It must come together as a dough.
                  • Set aside 10 minutes in the mixing bowl.
                  • Now the dough must be soft, elastic and hold well together, it's ready to roll.

                  ROLL/ SHAPE THE FLATBREAD

                  • Cut the dough into 4 even pieces, roll each piece into a small ball.
                  • Place one of the dough balls between two pieces of parchment paper, press the ball with your hand palm to stick it well to the paper, and start rolling with a rolling pin as thin as you like bread. The bread dough is 20 cm diameter (8 inches) and should make 6 flatbread with this recipe.
                  • Unpeel the first layer of parchment paper from your flatbread. Use a lid to cut out round flatbread. Keep the outside dough to reform a ball and roll more flatbread - that is how you make 2 extra flatbread from the 4 balls above.

                  COOK IN NON STICK PAN

                  • Warm a non-stick Tefal crepe or pancake pan under medium/high heat- or use any non-stick pan of your choice, the one you would use for your pancakes. 
                  • Add one teaspoon of olive oil or vegetable oil of your choice onto a piece of absorbent paper. Rub the surface of the pan to make sure it is lightly oiled. Don't leave any drops of oil or the bread will fry! 
                  • Flip over the flatbread on the hot pan and peel off carefully the last piece of parchment paper.  
                  • Cook for 2-3 minutes on the first side, flip over using a spatula and cook for 1-2 more minutes on the other side. 
                  • Cool the flatbread down on a plate and use as a sandwich wrap later or enjoy hot as a side dish. I recommend a drizzle of olive oil, crushed garlic, and herbs before serving! (optional but delish!)
                  • Repeat the rolling, cooking for the next 3 flatbread. Make sure you rub the oiled absorbent paper onto the saucepan each time to avoid the bread to stick to the pan.
                  • Store in the pantry in an airtight box or on a plate covered with plastic wrap to keep them soft, for up to 3 days.
                  • Rewarm in the same pan or if you want to give them a little crisp rewarm in the hot oven on a baking sheet for 1-2 minutes at 150C. 

                  Other Information

                  Recipe size: You can make approximately 6 flatbreads with this recipe, Simply reuse the border of the 4 flatbreads cut into a round shape to reform 2 extra flatbreads. Feel free to double up the recipe to make more flatbread.

                  Storage: Store in the pantry up to 3 days onto a plate covered with plastic wrap to keep them soft or in the fridge for up to 5 days.

                  Rewarm tips: they are softer when cold and stored a few days. I rewarm mine in the pan or in a hot oven or if I make a sandwich wrap, in a toaster press.

                  Freeze: you can freeze them as you will freeze regular flatbread. Rewarm in the oven or in a sandwich toaster to give them a little crisp.

                  Net carbs are carbs minus fibre: 2.6 g net carbs per flatbread in this recipe.

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                  Organic, Green Detox Smoothie

                  Organic, Green Detox Smoothie

                  Free from refined sugar, chemicals, grain, eggs and dairy.

                  Keto, low carb, paleo, vegetarian, organic. 

                  PREP TIME: 5 MINS | COOK TIME: 1 MINS | SERVINGS: 2

                  Feel your best with this healthy, nutrient-rich, spring-ready green smoothie! It's loaded with powerful antioxidants and superfoods like spinach, kiwi fruit, lime, lemon, celery, orange, parsley, chia seeds, pea protein, maple syrup (optional) and ginger! 

                  This Detox Smoothie is like drinking a liquid vitamin. If you're on a budget and can't afford expensive supplements, try flooding your body with nutrients and minerals with just a few certified organic fruits and vegetables that you may already have in your fridge.  

                  Equipment

                  • Chopping board
                  • Blender

                  Ingredients

                  • 2 certified organic kiwis (peeled)

                  • 1 certified organic lime (juiced)
                  • 1 certified organic lemon (juiced)
                  • 170g fresh, certified organic celery juice or unsweetened coconut water (5 to 6 large celery stalks juiced)
                  • 115g fresh squeezed, certified organic orange juice
                  • 1 sprig of organic parsley
                  • 1/2 tsp organic ground ginger
                  • Pinch of sea salt
                  • Optional – Small handful of organic baby spinach (for better digestion, slightly steam beforehand)
                  • Optional – 1 tbsp organic chia seed or 2 tbsp organic vegan pea protein
                  • Optional 1 tsp organic maple syrup or manuka honey

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

                      Instructions

                      • Blend and serve. Ice is also optional made from filtered water. 

                       

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                      Organic, Crustless, Keto Zucchini Quiche

                      Organic, Crustless, Keto Zucchini Quiche

                      Free from sugar, grain and dairy.

                      Keto, low carb, vegetarian, organic. 

                      PREP TIME: 10 MINS | COOK TIME: 40 MINS | SERVINGS: 6-8 

                      A crustless zucchini quiche is a delicious way to utilise an abundance of left-over zucchinis. This vegetarian quiche is very low carb so it’s also perfect for keto diets. 

                      At first the thought of using zucchini in a quiche is risky, because it might be watery, but the delicate zucchini flavour blends perfectly with the Mediterranean herbs, vegetables and mellow saltiness from the feta cheese. It really is a winning combination. And ditching the crust is another reason why this means this meal is low carb and sugar free. 

                      Equipment

                      • Large mixing bowl
                      • Several medium-sized bowls
                      • Whisk 
                      • Large frying pan
                      • 9-inch pie or cake tin
                      • Parchment/baking paper 

                      Ingredients

                      • 1 tsp certified organic, extra virgin olive oil or butter
                      • 1/2 cup certified organic red onion, chopped
                      • 2 tsp (1 large clove) certified organic garlic, minced
                      • 2/3 to 3/4 cup certified organic, unsweetened almond or coconut milk
                      • 4 certified organic eggs
                      • 2 tbsp grated organic Parmesan cheese (+ extra for topping)
                      • 3 tbsp organic coconut flour, sifted
                      • 3 tbsp organic tapioca starch or non-GMO cornstarch
                      • 1 tsp organic baking powder
                      • 1/4 tsp organic, fine sea salt
                      • 1 tsp organic paprika
                      • 1 cup certified organic, chopped/sliced zucchini, divided
                      • 1/2 to 2/3 cup crumbled feta cheese, divided
                      • 1 red, certified organic, capsicum pepper, roasted and diced (fresh and roasted in oven or roasted)
                      • Fresh organic basil for garnish.
                      • Optional organic black pepper, to season.

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

                        Instructions

                        • Grease or line a 9-inch pie or cake pan with parchment paper.

                        • Coat small skillet with 1 tsp butter or oil. Add onion and garlic to the pan and cook over medium to medium high for 5 minutes (or until fragrant). Set aside.
                        • To a large mixing bowl or bowl of stand mixer, add milk, eggs, and Parmesan cheese. Whisk/blend until smooth.
                        • In a separate bowl, sift the coconut flour, then add tapioca flour, spices, salt, baking powder. Mix together.
                        • Mix the dry ingredients with the blended egg/milk batter. Whisk together until smooth.
                        • Layer your onion and garlic at the bottom of the pie pan.
                        • Layer 2/3 cup zucchini on top, roasted capsicum slices, and 1/3 cup feta crumbles.
                        • Evenly pour the egg/flour mixture into your prepared pie or cake pan. Add remaining zucchini slices and cheese on top (Parmesan and/or feta)
                        • Bake at 200 degrees for 35 -45 minutes. Check at 25 minutes for doneness. The edges will be crispy brown and a knife or toothpick inserted into the centre of the quiche will come out clean. Check the middle to make sure it’s no longer soft.
                        • When the crustless quiche is finished cooking, remove it from the oven and garnish with fresh basil before serving.
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                          Organic No Bake Paleo Granola Bars

                          Organic No Bake Paleo Granola Bars

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

                          Keto, low carb, paleo, organic. 

                          PREP TIME: 15 MINS | CHILL TIME: 2 HOURS | SERVINGS: 20 BARS

                          Looking for some healthier snacks or something to spare you from some hangry moments? These bars are delicious and easy to make with basic pantry ingredients. They can pass as a quick breakfast, with just enough sweet to keep you energised for a few hours.

                          It's a combination of chewy, crunchy, sweet and salty all in the one bite, and with an added bonus - they're grain free! Loaded with raisins, dark chocolate chips, coconut flakes, nuts, manuka honey and packed with essential healthy fats, even the kids will approve. 

                          Granola bars to the rescue!

                          Equipment

                          • Food processor 
                          • Large mixing bowl
                          • 8 x 8 inch square pan (use 9x9 pan if you want them thinner)
                          • Parchment/baking paper 

                          Ingredients

                          • 1 cup certified organic, raw pecan halves or walnuts

                          • 1 cup certified organic, raw almonds
                          • 1 cup certified organic raw cashews
                          • 1 cup certified organic, coconut flakes
                          • 1 tsp certified organic cinnamon
                          • 1 cup certified organic raisins
                          • 1/2 tsp sea salt or 1/4 for less salty
                          • 1/4 cup organic coconut oil melted (use refined for no coconut flavour)
                          • 1/4 cup certified organic, smooth almond butter
                          • 1/4 cup + 2 Tbsp manuka honey (raw is also fine)
                          • 1 tsp organic vanilla extract
                          • 1/2 cup certified organic, mini, dark, chocolate chips (dairy free, soy free)

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

                            Instructions

                            • Place all the nuts in a food processor and pulse several times to “chop” them into a crumbly texture - a few larger pieces are a good thing - don’t overmix
                            • Transfer the nuts to a large mixing bowl and stir in coconut flakes, cinnamon, salt, and raisins to evenly combine.
                            • Place melted coconut oil in a small sauce pan and whisk in the almond butter and honey. Set heat to low and whisk while honey and almond butter melt. Once mixture is smooth and well combined, remove from heat and stir in the vanilla.
                            • Pour the wet mixture into the large bowl with the dry ingredients and stir to fully combine, use a silicone spatula for this step. Thoroughly mix to make sure all the dry mixture is coated. Once coated, gently stir in the chocolate chips.
                            • Line an 8 x 8” or 9 x 9” square pan with parchment paper along the bottom and sides, with extra up the sides for easy removal. Transfer mixture in and press down, using your hands, or another piece of parchment paper to get it packed tightly into the pan.
                            • Cover the top with parchment or plastic wrap, then set in the freezer for at least 1 hour to firm, or longer if you have time.
                            • Remove pan from freezer and grab two ends of the parchment paper to remove the bars, set on a cutting board.
                            • Using a long very sharp knife, cut into 20 bars. You can wrap them in parchment individually storing in the fridge (for up to two weeks) or freezer for longer.
                            • Bars will start to melt around room temp due to the coconut oil, so they’ll need to be kept chilled in the fridge to stay firm. 
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                              Organic Lamb Shank & Lima Bean Soup

                              Organic Lamb Shank & Lima Bean Soup

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

                              Keto, low carb, paleo, organic. 

                              PREP TIME: 15-20MINS | COOK TIME: 2HOURS | SERVES 4-6

                              Warm up winter weeknights with this slow-cooker (or use 6L pot or casserole dish to supplement) – it's packed with loads of organic goodness, warming spices and tender lamb shanks, plus it's calorie and gluten-free.

                              Soup is one of my go-to’s for a healthy and satisfying lunch in winter; even in autumn and spring. You can easily make a big pot and portion some out to freeze for meals on the go during the week . This recipe is ideal to do on the weekend when you're meal prepping and it can simmer away on the stove or in an instant pot for a couple of hours. 

                              Equipment

                              • Medium bowl
                              • Large saucepan
                              • Large instant pot OR 6L stove pot

                              Ingredients

                              • 1 cup (200g) dried Lima beans (or substitute organic chick peas) 
                              • 2 tablespoons of certified organic, extra virgin olive oil 
                              • 750g certified organic lamb shanks 
                              • 2 certified organic, medium brown onions (300g)
                              • 1 certified organic, garlic clove, crushed
                              • 2 tsp certified organic cumin powder
                              • 2 tsp certified organic yellow mustard seeds
                              • 2 tsp certified organic sweet paprika 
                              • 1 tsp certified organic ground coriander 
                              • 2 certified organic medium carrots (240g)
                              • 2 certified organic celery stalks, trimmed (200g) 
                              • 2 cups certified organic chicken stock/broth (1L total)
                              • 2 cups of filtered water (1L total) 
                              • 1 can certified organic whole peeled tomatoes (400g) if you want to thicken the sauce use a further 200g of passata or another can of tomatoes
                              • 1/4 cup certified organic coriander (or substitute with dill)
                              • 1/4 cup certified organic parsley 

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

                              Instructions

                              1. In medium bowl, cover with beans water; stand overnight, drain.
                              2. In large saucepan, heat oil. Cook lamb shanks, until browned; remove from pan. Add onion, garlic, carrot and celery to same pan; cook, stirring, until softened.
                              3. Add garlic, cumin, mustard, paprika and coriander. Cook, stirring, for 1 minute. If using a 6L pot switch to the points below; if using a instant pot continue through to points 4-5. 
                              4. **If using a slow cooker** transfer veggie mixture to slow cooker. Stir in tomato, chickpeas, stock and water. Cover. Cook on low for 6 hours 30 minutes.
                              5. Transfer lamb to a bowl. Once cool enough to handle, shred meat and discard bones. Return meat to slow cooker. Cover. Cook for a further 20 minutes. Season. Serve with yoghurt, if using.

                              If Using a 6L Pot or Casserole Dish Continue Here from Point 3: 

                              • Put water and stock in your 6L pot or casserole dish on medium heat 
                              • Return lamb to pot with drained beans, stock and water and all your spices in the pan; bring to the boil. Simmer, covered, 1 hour, when the carrots are cooked its ready. 
                              • Remove lamb shanks from pan. When cool enough to handle, remove meat from bones; discard bones, shred lamb. Return lamb to pot. 
                              • Optional: Serve with toasted pita bread or greek or natural yoghurt, if desired.

                               

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