NO GRAIN FOOD GUIDES - Cloudinary

ZUCCHINI NOODLES INTOMATO SAUCEFISH PARCEL WITH CARROTSAND ASPARAGUSSALMON AND KELPNOODLE BOWLNO RICE FRIED 0g cauliflower heads, separated into florets2 medium to large zucchini2 x 200g white fish fillets350g salmon fillets, cut in 1 cm thick cubes30g chicken mince1 tomato, roughly chopped2 carrots, sliced60g small raw prawns, shelled and deveined1 red pepper, roughly chopped1 bunch asparagus, trimmed270g packet kelp noodles, cooked following packetdirections5 green olives, pitted and roughly choppedJuice of half a lemon2 spring onions, thinly sliced lengthways1 tbsp olive oil150g frozen edamame or broad beans1 tbsp coconut oil5 semi-dried tomatoes60g swiss brown mushroom, roughly chopped1 handful of basil leaves, torn1 tsp rosemary leaves, finely chopped1 clove garlic, minced1 tbsp olive oil2 cups baby spinachLemon wedge to serveDIRECTIONSJuice of half a lemonPreheat oven to 200 C.40ml olive oilPlace four large squares of baking paper on top of4 large squares of aluminium foil. Layer carrots andasparagus on squares; top with fish. Drizzle withlemon juice and olive oil. Season to taste.Freshly ground black pepper1 large handful of baby spinach leavesToasted pine nuts to serveFold parcel to enclose fish and vegetables in foil;place on oven tray.Sunflower seeds to serveBake parcels for about 15 minutes.Pumpkin seeds to serveArrange parcels on a separate dinner plates,serve with lemon wedge and a cup each of babyspinach.DIRECTIONS1 cucumber, thinly sliced diagonally4 radishes, thinly sliced crossways1 small red chilli, sliced (optional)1 tbsp flat-leaf parsley, finely chopped1 carrot, peeled, juliennedServes 2Wash and dry zucchini, peel thinly to resemblewide noodles. Set aside.80ml Japanese dressing (recipe below)To serve, combine the zucchini noodles with thechunky tomato sauce and baby spinach leaves.Sprinkle with pine nuts, sunflower seeds andpumpkin seeds.Serves 21 garlic clove, finely chopped1 spring onion, finely sliced30g shiitake mushrooms, sliced1.5 cm knob ginger, finely grated2 asparagus, chopped2 tbsp sesame seeds1 small carrot, choppedMARINADE1 tbsp gluten free soy sauce4 tbsp soy sauce – salt reduced1 handful of bean sprouts4 tbsp rice wine vinegar1 tbsp flat-leaf parsley, choppedJuice of half a lemon1 tbsp sesame oilJAPANESE DRESSING2 spring onions, trimmed thinly sliced1 tbsp lemon juice1 tbsp salt reduced soy sauce1 tsp sesame oil1 tbsp rice wine vinegar1 tsp ginger, finely grated1/4 tsp toasted sesame seeds (garnish)Place the semi-dried tomatoes in a food processor,along with the fresh tomatoes, pepper, olives,mushrooms, basil, rosemary, garlic and lemon juice.Pulse until combined but still chunky. Transfer to abowl, drizzle on 3 tablespoons of olive oil, then setaside for 5 -10 minutes at room temperature.1 egg, whiskedMix all ingredients except for the sesame seeds ina tight jar and gently shake.DIRECTIONSMarinate salmon fillets in marinade mixture for10 minutes. Drain and sprinkle with sesame seeds.Place spring onions in a bowl. Cover with icedwater. Stand for 15 minutes. Drain. Divide noodlesamong serving bowls. Top with carrots, radish,broad beans, cucumber, spring onions and salmon.Drizzle with dressing. Sprinkle over sesame seeds.Serves 2 - 3Sea salt and freshly ground pepper1 small red chilli, finely sliced (optional)Fish sauce to serve (optional)DIRECTIONSPulse the cauliflower in a food processor until itresembles rice. Set aside.Heat a large wok and sauté half of the onion andgarlic in olive oil, then add the chicken mince. Stirfry for approximately 5 minutes or until cooked,occasionally stirring to separate the mince. Addprawns and cook until opaque and firm. Removefrom pan and set aside.Pour the egg into the same wok and let it setfor a minute then stir quickly so eggs are notovercooked and resemble the size of the cookedmince. Remove from pan and add to the mincemix.Heat the remaining coconut oil in the pan overhigh heat, add the onion and garlic and cook fora few minutes or until softened. Stir in the gingerand mushrooms and cook for another few minutes.Add the carrots and asparagus, cover and cookfor 1 minute. Add the cauliflower and cook for 2-3minutes, or until tender. Add the chicken, egg,soy sauce, bean sprouts, spring onion, chilli andparsley. Season with salt and pepper to taste andcook for 2 more minutes, or until everything isheated through and well combined.Serve with your favourite condiment.Serves 2WEEK 1 NO GRAIN MEAL PLAN, RECIPES AND SHOPPING LISTWEEK 1 NO GRAIN MEAL PLAN, RECIPES AND SHOPPING LIST

BLACK SESAME STIR FRYPINEAPPLE HONEY PRAWNSINGREDIENTSINGREDIENTS2 chicken breast, skinless and boneless cut in 2 x 4cm chunks1/2 a small pineapple, coursley choppedSTUFFED EGGPLANTS WITHQUINOAHEARTY ROAST CHICKEN ANDVEGETABLE SOUPINGREDIENTSINGREDIENTS2 medium – large eggplants, cut in half lengthways2-3 cups leftover shredded roasted chicken or500g uncooked chicken breast1 tbsp olive oil400g uncooked green prawns, shelled anddeveined, tails intact1 carrot, diagonally sliced75g snow peas, trimmed180g quinoa2 spring onions, diagonally sliced1 spring onion, sliced lengthways350-400ml vegetable stock1 small bunch broccolini, cut into pieces1/2 of red capsicum, coursely chopped1 red onion, coarsely choppedHandful snow peas, sliced diagonally1 clove garlic, minced2 handfuls of spinachHandful of bean sprouts100g canned bamboo shoots, rinsed and drained2 cloves garlic, mincedJuice of half a lime1 tsp peanut oil15g parmesan cheese, grated1 tbsp gluten free soy sauce1 tbsp tamarind concentrate1-2 tbsp corn flour, dissolved in 1/2 cup water1/2 tbsp honeyMARINADE1 fresh red chilli, finely choppedDIRECTIONS1 garlic clove, mincedHeat oil in wok over medium-high heat; stirfrygarlic, spring onions, prawns, capsicum and snowpeas until prawns have changed colour.Small handful of fresh coriander, chopped2 tbsp olive oilPlace eggplants, cut side up, on a baking tray.Drizzle with olive oil and bake for 20 minutes oruntil tender.1 tsp sea saltDIRECTIONSServes 2Add the carrot, spring onions, broccolini, snowpeas and bean sprouts to the wok with lime juiceand 1 tablespoon of water. Cover with a lid, simmerfor 3-5 minutes, giving the vegetables a toss acouple of times. Add soy sauce. Make a well inthe vegetables and pour the dissolved corn flour,stirring frequently until it thickens. Mix sauce inwith the vegetables and remove from the heat.Garnish with 1 tbsp black sesame seeds and freshcoriander.TIP: For a vegetarian option, replace the chicken with tofu.Serves 21/2 white onion, quartered3/4 tsp dried parsleyI tbsp sesame seeds to garnishHeat oil in a wok and add the marinated chicken.Stir fry over medium heat for 10 minutes. Set aside.100g baby spinachPreheat the oven to 210 /190 C fan forced.Scoop out the insides of the eggplant whencooled, leaving the shells on the tray. Transfer theflesh to a food processor and add the onion.Place all the marinade ingredients in a bowl. Addchicken, refrigerate and leave to absorb the flavourfor around 20 minutes.100g sweet potato, peeled and diced1 lt chicken stockServe with half a cup of steaming hot brown rice orour No Rice Fried Rice.1 tbsp gluten free soy sauce100g carrots, peeled and dicedDIRECTIONSAdd remaining ingredients; stir occasionally untilwell done. Season to taste.Juice of half a lime2 cloves garlic, minced2 tbsp olive oilPlace the quinoa in a pan and add vegetable stock.Bring to the boil, reduce the heat and simmer for20 minutes. Cook covered for the last 5 minutes.Take off the heat and let cool in the pan.1 1/2 cm knob of fresh ginger, peeled and finelygrated100g kent pumpkin, peeled and cubedBlanch the spinach with hot water for a couple ofminutes and drain well. Add to the processor withgarlic and blitz until smooth. Place in a large bowland stir in the quinoa.Add the cheese to the quinoa mix before spooningback into the eggplant shells. Bake for another 5minutes to melt cheese or serve immediately.Serves 21/2 tsp dried thyme1/2 tsp dried rosemary1/4 tsp dried oregano1/4 tsp cracked pepper1 cup waterDIRECTIONSPreheat oven to 220 C. Coat a large roasting panwith olive oil, add the vegetables, except onion,and season with salt and pepper. Roast until thevegetables are tender and slightly brown on theedges.While roasting the vegetables, bring the chickenstock to a boil in a large pot. Once boiled, reducethe heat to simmer. Add the shredded chicken,herbs, salt and pepper. Cover and cook for about15 minutes. For raw chicken breasts, cook for about45 minutes until chicken is cooked through andtender enough to shred with a fork.Add half the vegetables to the soup and place theother half in a blender. Make sure to put all of theonion quarters in the blender. Puree the vegetableswith 1 cup of water. Add the vegetable puree andbaby spinach to the soup. Simmer for 5-10 minutesuntil the spinach is wilted. Taste and seasonaccordingly.TIP: Half of the quantity can be frozenServes 4WEEK 1 NO GRAIN MEAL PLAN, RECIPES AND SHOPPING LISTWEEKWEEK1 NO1 SHOPPINGSHOPPINGLISTLIST

PUMPKIN AND HALOUMI DELIGHTGRILLED LEMON AND HERBCHICKENINGREDIENTSSPICED BARRAMUNDISPICY BEEF CUPS WITH CARROTSALADINGREDIENTSINGREDIENTS2 chicken breast, boneless, skinless, halved2 x 120g barramundi fillets (or anotherfirm white fish)1 tbsp olive oilMARINADE:Lemon wedges to serve2 large tomatoes, diced1 tbsp red wine vinegar1 tbsp extra virgin olive oil½ tbs coconut oil1/2 red onion, finely chopped1/2 cup fresh coriander, loosely packed2 cloves garlic, mincedSPICE MIX1/2 cup fresh flat-leaf parsley leaves, loosely packed1/2 tsp salt1 tbsp fennel seeds1/4 tsp pepper1 tbsp cumin seeds1 tsp paprika1 tbsp fresh parsley, finely chopped1/2 tbsp freshly ground black pepper2 tbsp olive oil1 tbsp coriander, finely chopped1/2 tbsp sea saltJuice and zest of 1 lime1/2 tsp fresh thyme, finely choppedBunch of broccoliniDIRECTIONS1/2 tsp fresh oregano, finely choppedSAUCEHeat a 28cm frying pan over medium – high heat.Coat the pan with cooking spray and cook haloumiuntil browned on both sides. Set aside.1/2 tsp fresh rosemary, finely chopped1 tbsp sweet chilli sauce1/2 avocado, sliced into long sliversJuice of half a lemon1/2 tbsp fish sauce1/2 bunch of coriander, stalks removed, choppedZest of half of a lemonJuice of half a limeExtra virgin olive oilBlanch beans in cold water; drain well. Steampumpkin and beans separately until almost tender.Set aside.Sunflower oil for grilling1 tbsp waterDIRECTIONSDIRECTIONSLeaves of 1/2 bunch of corianderHeat the barbecue grill plate or grill, coat withcooking spray and cook pumpkin on the hot plateuntil wedges are tender.Mix all the marinade ingredients in a large bowl.Massage the marinade into the chicken breast untilevenly coated. Cover and refrigerate for at least 2hours.For spice mix: place all the spices in a spice grinderor mortar and pestle and grind to a fine powder.Mix in the salt and pepper.Seeds from 1 fresh pomegranate325g kent pumpkin, cut into thin wedgesINGREDIENTS100g green beans, halved crosswise50g baby spinach25g toasted pepitas125g haloumi, sliced thicklyCooking sprayPlace oil, vinegar, herbs, spinach and pepitas in alarge bowl; toss gently to combine.Add haloumi, pumpkin and beans to spinachmixture; toss gently to combine.Serves 2Heat up the grill to high temperature.Coat the grill with sunflower oil, using tongs,carefully rub over grates several times until glossy.Place chicken breast on the grill and cook untilcooked through, approximately 2-3 minutes perside.Serves 22 garlic cloves, finely chopped1 red hot chili, minced1 tsp cumin seeds, crushedSea salt and freshly ground pepperTO SERVE4-6 perfectly shaped romaine lettuce cupsFor sauce: place all ingredients in a bowl or a jarwith a lid and mix or shake to combine.Coat the fish in the spice mix. Heat a large fryingpan or skillet over high heat. Melt the coconut oiland when hot, sear the fish for approximately 2-3minutes each side or until golden brown.Serve on a bed of steamed broccolini.Serves 2250g lean beef minceCARROT SALAD4 carrots, grated4 tsp poppy seedsJuice and zest of 1 limeSea salt and fresh ground black pepper3 tbsp extra virgin olive oilDIRECTIONSFor beef: heat a large frying pan over mediumheat. Coat with olive oil, then saute onions andgarlic until translucent. Stir in the mince (makesure to break it up) then add the tomatoes, cumin,paprika, lime juice (reserving a little for serving)and zest. Pop the lime peel halves into the pan andlet it all simmer away until the mixture has reducedby a third. Discard the lime peel. Add the choppedred chilli.For carrot salad: add grated carrots into a bowl,then add the coriander, poppy seeds, pomegranateseeds and lime juice and zest. Season with sea saltand freshly ground pepper to taste and drizzlewith extra virgin olive oil.To assemble: take a lettuce cup and pop in somecarrot salad, then spicy beef mix. Top with a fewslivers of avocado, some coriander leaves, a dropof lime juice and a drizzle of olive oil.Serves 2WEEK 1 NO GRAIN MEAL PLAN, RECIPES AND SHOPPING LISTWEEK 1 NO GRAIN MEAL PLAN, RECIPES AND SHOPPING LIST

WEEK 1 NO GRAIN MEAL PLANSHOPPING LIST – SERVES 2PROTEINQTYBarramundi filletsEggs240g19VEGETABLESQTYFRUITAsparagus2 bunchBananaBaby spinach450gApple - driedBamboo Shoots100gAvocadoBean Sprouts250gBlackberries2 bunchBlueberriesChickencooked/roasted600gChicken breast45gChicken mince500gMince beef1100gCarrotsMince chicken250gCauliflowerPea ProteinShake powder1 scoopCelery sticksSalmon fillet590gContinentalcucumbers1Lean beef mince600gEggplant2White fish fillets400gPrawns490gSNACKSBroccoliniCapsicum - redGreen beansLettuce-romaineMushroom buttonMushroom shitakeCottage CheeseMushroom- swissbrownHaloumiHard Cheese(low fat)Onion redQuark (low fatGerman style)OnionwhiteSalmon Smoked*1.511.51 large2100gleaves140gPortobelloPumpkin*check label for hiddensugars**small can in spring 5g4125g1 cup240g150g100gTomato semi ad beans150gPoppy seeds4tspChicken stock750ml2tspCoconut flakes150gCoconut water250mL180gCooking apayaPearPineappleSultanasDAIRYAlmond MilkSpinachSquash yellow21/4 pcs1PumpkinseedsQuinoaSesame seeds- blackSesame seeds- onciniCheese60gFeta 40gBasilCONDIMENTS,QTYOILS, GRAINSBread roll - GFFish sauceGrain-free breadHoneyHummus1 smallQTY30gSardines**TunaNUTS &SEEDS4-6Pomegranate**Cranberry driedQTY22 tbsp2.5 tbsp415g1/3 cupKelp noodles270gNavy beans210gOil - coconut2 tbspOil - olive400mLOil - peanut1 tspOil - sesame20mL2 bunchOil - sunflower20mLChilli long1Olives - green5Chilli small5Pepper4 tspSalt4 tspChives1 bunchCinnamon1 tspCoriander5 bunchCorianderseeds10gCumin2 tbspDill - dried2 tspFennel seeds1 tbspGarlic - clove15Garlic powder1 tspGinger4 cmLeek1Mint2 bunchOregano1 bunchRed chili3Spring OnionsThymeSoy sauce - GFsalt reduced28.5 tbspSweet chillisauce1 tbspTamarindconcentrate1 tbspTomato paste1 tbspVege stockVinegar - wine10gParsleyRosemaryleavesScone - GF3 sprigs82 sprigs2WEEK 1 NO GRAIN MEAL PLAN, RECIPES AND SHOPPING LIST1.5 L5 tbsp

1 handful of basil leaves, torn 1 tsp rosemary leaves, finely chopped 1 clove garlic, minced 1 small red chilli, sliced (optional) Juice of half a lemon 40ml olive oil 1 tbsp flat-leaf parsley, finely chopped Freshly ground black pepper 1 large handful of baby spinach leaves Toasted pine nuts to serve Sunflower seeds to serve Pumpkin seeds to .