Roast Vegetable Frittata

Nutrition (per serve, serves 6): 272 calories, 13g fat, 29g carbs, 24g protein

Ingredients

• ¼ pumpkin, peeled, cut into large 1cm slices
• 1 eggplant, cut into 1cm slices
• ½ tin sliced beetroot
• 2 carrots, cut in half short-ways, then into 1cm slices
• 6 eggs
• 250mL Philadelphia Cream for Cooking 
• 1 Tbsp nutritional yeast (can omit, or replace with parmesan cheese)
• salt and pepper to taste

Method

1. Place all vegetables on lined baking trays and spray with a little olive oil. Bake at 180C until soft (monitor each vegetable separately as some will cook faster than others)
2. Place eggs, Philadelphia Cream for Cooking and nutritional yeast is a bowl, season generously  and whist to combine. 
3. Line a spring form baking tin with baking paper, and layer the vegetable with the egg mix, until all vegetable and egg mix is used. Finish with a layer of carrots
4. Bake at 180C for approximately 40-50 mins/until set

Zucchini Pasta with Creamy Pumpkin Sauce

Nutrition (per serve, serves 4): 132 calories, 2g fat, 25g carbs, 10g protein

Ingredients:

• 4 large zucchinis 
• 600g pumpkin (weigh raw)
• 100g cottage cheese
• 2 tsp cumin
• ½ tsp paprika
• salt and pepper to taste

TIP:

This recipe is also delicious using noodles made from carrot, or a combination of carrot and zucchini 

Method 

1. Peel pumpkin and cut into large pieces for roasting. Spray with a little oil and roast at 180C for 40-50 mins until soft
2. Combine pumpkin, cottage cheese, spices, salt and pepper and a food processor until silky and smooth
3. using a potato peeler, create ribbons with your zucchinis and arrange on four plates. Scoop you sauce over the zucchini. Serve with parmesan if desired 

Sweet n Savoury Mixed Nuts

Ingredients

• 6 cups raw, unsalted mixed nuts (You can used any nuts, I used cashews, macadamias and pistachios)
• 1 tsp coconut oil
• ⅓ cup raw sugar
• ¼ cup honey
• 1 Tbsp golden syrup
• ½ tsp cayenne pepper
• 6 tsp finely chopped rosemary

Method

1. Preheat oven to 160C and line two baking trays with baking paper.
2. Heat a medium sized saucepan over medium heat, and add all ingredients except nuts and half of the rosemary. Continue to stir until until the sugar has completely melted.
3. Reduce heat to low and add nuts, mix until completely combined.
4. Spread the nuts over the baking trays and bake for 10 minutes, mix, then bake for another 10 minutes.
5. Add the remaining rosemary and mix until combined. Let the nuts cool completely, then break into clusters. 

Cauliflower English Muffins

Nutrition (per muffin, makes 6): 83 calories, 1g fat, 12g carbs, 7g protein

English Muffins topped with hummus and sundried tomatoes 

Ingredients:

• 600g cauliflower flowerets
• 60g coconut flour
• 180g egg whites

Method:

1. Place cauliflower in a food processor and process to form a 'snow'
2. Microwave the cauliflower in high in a microwave safe container for 4 minutes
3. Combine cauliflower and coconut flour in a bowl. Season to taste if you intend on using savoury toppings on your muffins. Add egg whites and mix until combined
4. Divide mixture into 6 greased, lined ramekins and bake at 180C for 40-45 minutes until golden brown

Clean Pasta Carbonara

Nutrition (serves 6): 330 calories, 20g fat, 28g carbs, 17g protein

Ingredients:

Sauce:

• 1 cup raw cashews, soaked in water for at least two hours
• 20g (1Tbsp) Tahini
• 3g Nutritional yeast (can be omitted but give a 'cheesy-er' flavour) not to be confused with baking or brewer's yeast
• 200mL lite milk
• 0.5 tsp garlic powder
• 1 Tbsp dijonaisse (or musard)
• ½ large onion finely diced
• 4 sliced shortcut bacon, thinly sliced with fat left on

Pasta:

• 6 large zucchinis 

Method

1. Place bacon and onion together in a non-stick frying pan over medium heat and fry until bacon is crispy and onion is caramelised
2. Drain cashews and place them in a food processor, process until smooth and creamy. Add all remaining sauce ingredients and process until combined
3. Stir bacon and onion through sauce
4. Using a julienne peeler or spiraliser, make zucchini noodles with the zucchini (if you don't have a julienne peeler or spiraliser, you can use a potato peeler to make ribbon pasta)
5. Toss sauce through zucchini and serve

Caramelised Leek and Ricotta Tarts (Gluten Free)

Nutrition (per tart, makes 8): 176 calories, 8g fat, 15g carbs, 10g protein

Ingredients:
Base

• 50g coconut flour
• 50g quinoa flour
• 30g almond meal
• 100g chickpeas, drained and rinsed (weighed after drained and rinsed)
• 100g cottage cheese
• 100g unsweetened apple sauce
• 4 tsp psyllium husks
• salt and pepper

Filling

• 1 leek, cut in half lengthways, rinsed, finely sliced
• 1 Tbsp butter
• 2 cloves garlic, crushed
• 1 egg
• 250g reduced fat ricotta
• 80g reduced fat cream cheese
• salt and pepper to taste

Note: the cheeses are the 'light' option, not  'extra light'

Method:

Base

1. combine all ingredients in a food processor until smooth and well combined (depending on the size of your processor you may need to do two batches)
2. Wrap dough in cling film and put in the fridge for 30-60 mins
3. cut dough into eight and press into greased mini tart tins. Bake for 15-20 mins at 180C or until golden. Take out of tin before adding filling 

Filling

1. Melt butter over a medium heat. Add leek and garlic and cook stirring until soft and caramelised. let cool
2. Combine all other filling ingredients in a food processor until just combined. Stir through leek
3. Divide filling evenly between bases and bake for 20-30 mins at 180C, until set

Pistachio and Cranberry Chicken Roulade

Nutrition (serves 6): 263 calories, 7g fat, 10g carbs, 40g protein

Ingredients:

- 4 chicken breasts

-50g shelled, salted pistachio nuts

-40g (1/4 cup) dried cranberries 

-150g pumpkin

-75g cottage cheese

Method

1. Place a large pot of water on the stove over high heat. Turn to low just before it boils (you want the water to be about 80-90C)

2. Combine pistachios and cranberries in a food processor until chopped

3. Hit chicken breasts with a meat mallet until approx 2cm thick 

4. Place equal amounts of nut mix on each chicken breast (save some for garnish) and roll the chicken tightly in cling film, tie off th ends. Place in the pot of water for 20 mins

5. Microwave the pumpkin for 4 mins with a little water. When cool, combine with cottage cheese and some salt

in a food processor until smooth

6. Heat a little coconut oil (or other oil) in a fry pan over medium heat. Cut the cling wrap off the chicken and fry, turning until the outside is golden.

7. To serve, slice chicken into 2-3cm slices, and serve with pumpkin purée and remaining nut mix.

Upside-Down Sheppherd Pie with Cauliflower Mash

Nutrition (serves one):  240 calories, 10g fat, 20g carbs, 22g protein

Ingredients:

-100g turkey mince (or any other mince)

-1/4 onion, diced

-1 Tbsp tomato sauce 

-1/4 tsp paprika

-1/4 head cauliflower 

- salt and pepper

Method

1.microwave cauliflower for 4-5 mins with a little water until soft

2. fry onion in a medium fry pan over medium heady until soft

3. Add meat and cool until brown

4. Add salt and pepper, paprika, tomato sauce and 4 Tbsp water. Bring to the boil, then reduce heat and simmer until majority of the liquid evaporates

6. Combine cauliflower (drained), salt and pepper in a food processor until smooth

7. Scoop cauliflower mash into a bowl and top with meat mixture

Tomato and Basil Falafels

Macros (1 of 16 falafel): 24 calories, 0g fat, 4g carbs, 1g protein

Ingredients 

-1 tin chickpeas drained and rinsed (240g drained)

-1 clove garlic, crushed

-30g buckwheat flour (or flour of choice)

-1 cup fresh basil leaves

-1 egg white

-50g tomato paste

-1/2 tsp allspice

-1/2 tsp cumin 

-salt and pepper

Method 

1. Combine all ingredients in a food processor until smooth (you may need to do it in a couple of batches depending on the size if your processor)

2. Scoop out mixture and roll into balls approx 3cm in diameter

3. Bake at 180C for 20-30 mins/until the outside is hard

Gluten Free Slider Buns

Macros (1 of 2 buns): 124 calories, 2g fat, 18g carbs, 6g protein

Ingredients

Dry:

-15g gluten free oats

-15g coconut flour

-20g buckwheat flour

-5g quinoa flour

-1/2 tsp seasoning of choice (I used Mrs Dash Origional) or salt & pepper to taste

-1/2 tsp gluten free baking powder

Wet:

-1 egg white

-50g unsweetened almond milk/milk of choice

Method 

1. Combine dry ingredients in a food processor until the oats from a flour consistency 

2. Add wet ingredients and mix until just combined 

3. Scoop into two lined ramekins and bake at 180C for 30-40 mins

Gluten Free Pumpkin and Zucchini Quiche

Macros (1/6 of quiche): 257 calories, 8g fat, 26g carbs, 20g protein

Ingredients:

Base

-100g coconut flour

-30g gluten free oats

-20g quinoa flour

-5g psyllium husks 

-400g cottage cheese

-salt and pepper

Quiche

-1 large zuchinni, grated, water squeezed out 

-200g roasted pumpkin

-1 onion, finely diced 

-4 eggs

-15g coconut flour

-1 tsp Worcestershire sauce

-1/2 tsp wholegrain mustard

-salt and pepper 

Method

1. Combine all base ingredients in a food processor (you may need to do it in two batches). Put in the fridge for 30 mins

2. Roll dough between two sheets of baking paper and place into a lined springform tin. Bake at 150C for 30-40 mins

3. Whisk together eggs, coconut flour, Worcestershire sauce, mustard, salt and pepper. Add zuchinni, onion and pumpkin 

4. scoop quiche mixture into base and bake for 40-50 mins at 180C

'Creamy' pumpkin pasta sauce with zuchinni noodles

Macros(serves one): 2g fat, 26g carbs, 13g protein 

Ingredients 

-150g pumpkin, sliced 0.25cm thick

-50g cottage cheese

-1/4 tsp fresh crushed garlic (1/2 a clove)

-pinch of salt

-1 large zuchinni

Method

1. Microwave pumpkin with a little water for 4 mins, let cool 

2. Combine pumpkin, cottage cheese, garlic and salt in a food processor until combined.

3. Peel zuchinni with a julienne peeler (or potato peeler if you don't have one to make zuchinni ribbons)

4. Toss sauce through zuchinni 

Healthy Homemade Coleslaw Dressing

Macros (whole recipe): 50 calories, 5g carbs, 1g fat, 3g protein

This recipe makes enough dressing for one serving of coleslaw, multiply as required

Ingredients:

• 50g fat free natural yoghurt
• 1 tsp wholegrain mustard
• 1 tsp white wine vinegar

Method

1. combine all ingredients in a small bowl
2. toss through coleslaw to evenly coat

Spiced Citrus Qunioa Salad

Macros (serves one): 290 calories, 3g fat, 60g carbs, 11g protein

Ingredients

• 150g raw quinoa, rinsed
• 1/4 tsp cumin
• 1/4 tsp all spice
• 1/4 tsp all purpose seasoning
• 100g (weighed raw) sweet potato (approx 1 small), cut into 1.5cm cubes
• 100g (weighed raw) pumpkin, cut into 1.5cm cubes
• 1/2 Tbsp coconut oil
• 1/2 Tbsp all purpose seasoning
• 1/2 Tbsp nutritional yeast
• 2 cups spinach, chopped roughly
• 1/2 oragne, juiced
• 1/2 Tbso balsamic vinegar

Method

1. Place quinoa, cummin, all spice and all purpose seasoning in a small pot with 1 cup of water. Bring to the boil, then reduce heat and simmer for 12-14 mins/until all water is absorbed. Fluff the quinoa with a fork and set aside
2. Combine pumpkin, sweet potato, coconut oil, nutritional yeast and seasoning in a bowl. Toss to coat the veggies. Place on a lined baking tray and bake for 30-40mins/until soft
3. Place roasted veggies, 100g of the cooked quinoa and spinach in a bowl and toss to combine. Add the orange juice and balsamic vinegar and toss to coat. Either eat warm or store in the fridge until required.

Almond Coconut Crusted Tukey

Macros (serves four): 232 calories, 7g carbs, 13g fat, 20g protein

Ingredients:

• 2 turkey breasts
• 50g egg whites
• 30g buckwheat flour
• 25g almond meal
• 25g dessiccated coconut
• 2 Tbsp coconut oil 

Method

1. Hit with a turkey breasts with a meat mallet so it is about 1.5-2cm thick. Cut each in half to make four portions 
2. Combine almond meal and dessiccated coconut in a bowl with a little salt and pepper. Place the buckwheat flour and egg whites in separate bowls
3. Coat the turkey in buckwheat flour, then the egg and finally coat in almond/coconut mix
4. Heat the coconut oil in a fry pan over medium heat. Cook the turkey until golden on each side. If necessary bake the turkey until cooked through.

Kale chips

The thing I love most about this snack (apart from how delicious it is!) is how fun it is to make! I never measure (so this recipe has no measurements), I just make them by feel. 

If you have a pizza oven, light it up for pizza one night and it'll be perfect for kale chip making the next day! Otherwise preheat your oven to 180C

Ingredients 

• 1 bunch of kale
• Melted coconut oil
• Nutritional yeast
• All purpose seasoning- I use Masterfoods all purpose seasoning 

Method

1. Cut the leaves of the Kale off the thick stalks and cut to chip size (about 4-5cm square)
2. Place in a bowl and toss with coconut oil. The kale should have a thin coating and be shiny, but there shouldn't be any oil pooling at the bottom of the bowl- that means you've used too much.
3. Generously sprinkle equal amounts of nutritional yeast and seasoning and toss to coat the kale
4. Lay the kale out flat on lined baking trays and bake until they are crispy (about 10 mins in a normal oven or an hour or so in a pizza oven)

Tips

Make in batches of about 1/3 of a bunch at a time

Raw Zucchini Pasta

Macros: 110 calories, 4g fat, 15g carbs, 5g protein

Ingredients (serves one)

• 1 medium zucchini

• 1/3 cup tomato based pasta sauce 

• 1/2 Tbsp parmesan cheese

• salt and pepper

Method

1. Using a julienne peeler, create noodles with the zuchinni. If you don't have a julienne peeler you could shave the zuchinni with a potato peeler 

2. Toss with the tomato sauce in a mixing bowl until evenly coated 

3. Place in serving bowl and top with salt and pepper to taste and parmesan cheese

How to: the perfect roast veggies

I absolutely LOVE roast veggies. When it comes to a sunday roast I can quite happily go without the meat, but I will eat veggies until I feel like i'm about to explode! So here are some little tricks I've learned along the way for my ideal roast veggies, just the way I like them :)

Peeling and chopping

Success starts with the preparation!! You don't want to cut your veggies too small, because you will have too big of a surface area to volume ratio and thus too much seasoning and not enough veggie per piece! BUT, you don't want more than two bites per piece, three at the most, because the opposite could happen! Here are my recommendations:

• sweet potato: cut into circle slices 1.5cm thick, or chips that are 1cmx1cm
• pumpkin: cut into cube 3-4cm square 
• brussel sprouts: cut in halves or thirds
• mushrooms- cut in half, or into three thick slices if they are big mushrooms
• carrot: cut in half longways (or quarters if its a thick carrot), then in to 5cm lengths 
• onion: cut in to 6 wedges
• broccoli: cut into flowerets
• zucchini: cut into 1.5cm thick slices shortways
• garlic: just throw the whole knob in!!

Seasoning

1.First of all, toss your veggies in a little melted coconut oil (not olive oil or canola oil or vegetable oil) so they have a thin coating. I like to do each vegetable separately but thats just me! I don't do this for all my veggies, only:

• sweet potato
• pumpkin
• brussel sprouts
• mushrooms
• carrot

2. The next job is seasoning. For the veggies listed about, after I have tossed them in coconut oil I sprinkle a very generous sprinkling of nutritional yeast and master foods all purpose seasoning (you could use any other seasoning of choice or just cracked salt). 

3. For the veggies that don't get tossed in oil, lay them on a tray and drizzle a little oil over them. Then sprinkle with  seasoning

Temperature

170C. No questions. My mum will crank the oven to 200C but she's doing it wrong (just kidding, love your cooking mum!). 170C people!!! 

Cooking times

I like my veggies pretty well-done, but not to the point where they are verging on burned!! Every time I make them its different but this is usually how it goes:

• carrot: 50 mins
• sweet potato: 45-50 mins
• pumpkin: 45-50 mins
• garlic: 45-50 mins
• zucchini: 40-45 mins
• onion: 40-45 mins
• broccoli: 35-40 mins
• brussel sprouts: 25-30 mins
• mushrooms- 25-30 mins

Serving

This is a very personal thing, but here are my absolute favourites!

• crack some salt over the veggies and dip them in balsamic vinegar- works with everything!!
• for the sweet potato and sometimes pumpkin if I'm in the mood- cottage cheese or sour cream and a drizzle of tomato sauce (a BIG drizzle if you're like me!)

Turkey Quinoa Meatloaf

Macros (1 of 6 slices): 155 calories, 2g fat, 13g carbs, 24g protein

Ingredients

• 1/4 cup quinoa grain
• 1/2 onion, finely diced
• 500g minced turkey
• 70g tomato sauce
• 15g worcestershire sauce
• 2 egg whites
• 1/4 cup finely chopped parslet
• 1/4 cup finely chopped rosemary
• 1/4 cup finely chopped spring onion
• salt and pepper
• 1 Tbsp nutritional yeast
• 1 tsp wholegrain mustard

Glaze

• 2 Tbsp tomato sauce
• 1/2 Tbsp worcestershire sauce

Method

1. rinse quinoa and put in a small saucepan with 100mL water. Bring to the boil, then reduce heat and simmer covered for 10 mins/until water is absorbed
2. combine all ingredients in a mixing bowl
3. shape into a loaf on a lined baking tray and bake for 30mins at 180C
4. brush with glaze and bake for a further 10-15 mins

Individual Sheppherd's Pies

A gluten free pastry with no butter or oil

Macros: 380 calories, 8g fat, 46g carbs, 30g protein

Crust (makes 3)

Ingredients

• 45g chickpeas drained and rinsed
• 45g coconut flour
• 30g quinoa flour
• 10g almond meal
• 130g fat free cottage cheese
• 45g unsweetened almond milk
• 1 tsp stevia
• 1 Tbsp nutritional yeast

Method

1. combine all ingredients in a food processor. Put in the fridge for an hour
2. press into three well greased/lined pie dishes/ramekins
3. bake at 160C for 30 mins

Filling

Ingredients

• 500g pork mince
• 1 onion, diced
• 2 cloves garlic, crushed
• 50g tomato paste
• 1 Tbsp Worcestershire sauce
• 2 1/2 cups vegetable stock
• 2 sprigs fresh rosemary, finely chopped
• 1/2 cup fresh basil leaves, finely chopped
• 240g tinned peas and corn, drained
• 3 tsp xanthan gum 
• 400g sweet potato, steamed and mashed (add some milk to desired consistency)

Method

1. fry onion and garlic until soft in a large saucepan 
2. add mince and fry until brown 
3. add tomato paste, stock, worcestershire sauce, herbs and salt and pepper and bring to the boil
4. reduce heat and simmer with lid off for 40 mins
5. add peas and corn
6. bring back to the boil and add xanthan gum, stirring until mixture thicken
7. scoop into prepared bases, top with sweet potato and bake at 180C for 20mins