Recipe courtesy of www.thefoodcoach.com.au

Low GI

This loaf is a great source of Vitamin A, antioxidants and is sweet enough to be an enjoyable treat for your kid’s play snack (but not too sweet to send them into a sugar crazed frenzy).

With the oil and mashed pumpkin, it will always be moist to don’t make the mistake of thinking it’s uncooked.

Ingredients

½ cup refined tea oil
2 free range eggs
¼ cup honey
1 carrot finely grated
1 cup pumpkin, mashed
1 cup self raising wholewheat flour
½ cup walnuts, chopped
½ tsp cinnamon
½ tsp mixed spice

Prep Time: 10 mins
Cooking Time: 60 mins
Ready in: 1 hr 10 mins

Preparation

Preheat the oven to 180 degrees Celsius. Lightly oil a loaf tin and line the base with baking paper.

Method

Mix the oil, eggs and honey until well combined. Add the remaining ingredients and mix well.
Fill the loaf tin and bake for 55 - 60 minutes.
Set aside to cool before turning out onto a cooling rack.

Note: Use refined tea oil for cooking and baking. Unlike most other refined oils it is not extracted with a process using chemicals.  Extra virgin olive oil is a substitute if you don’t have refined tea oil.

Recipe courtesy of www.thefoodcoach.com.au

Low carbohydrate, Low fat, Wheat Free

This unsung hero is easier to make than a flan without the step of pastry making and contains less kilojoules. If you’re trying to get your kids to eat more vegetables burying them through a frittata is a great way to do it and, for the wheat intolerant, it makes a perfect packed lunch. Served with a fresh green salad and balsamic vinaigrette it also makes a delicious light, yet completely satisfying dinner.

Ingredients:
6 free range eggs
1 onion finely sliced
1 bunch silverbeet, stalks removed and cut into small pieces
2 capsicum
250 grams low fat ricotta
¼ cup pickled cornichons, chopped finely
1 tsp olive oil
seasoning

Prep Time: 15 mins
Cooking Time: 25 mins
Ready in: 40 mins

Suitable for: Dinner, Lunch, Snack

Preparation:
Preheat the oven to 180C.
Roast the capsicum in the oven until the skin is burnt and blistered. Set aside in a plastic bag until its cool enough to remove the skin and seeds.
While the capsicum is roasting fry the onion in the olive oil until golden and slightly crispy (approx 10 minutes).
Blanch the silverbeet in boiling water for 2 minutes then drain and set aside.

Method:
Combine the silverbeet with the ricotta and cornichons and season with black pepper and a pinch of sea salt. Separate the egg whites and beat until they form stiff peaks. Beat the egg yolks in a separate bowl then fold them into the egg white mixture. Lightly grease a 22cm round cake tin. Pour ½ the egg mixture into the bottom of the dish then layer the onions and capsicum over the surface. Spread the spinach and ricotta mixture and then top with the remaining egg.
Cook in the centre of the oven for 20 - 25 minutes.
Serve with fresh asparagus or a green salad.

TIP: Egg shell is porous and will absorb smells and flavour from other refrigerated foods. Always store them in a covered section of the fridge or in their cardboard boxes.

Makes 4 servings

For more delicious recipes from Judy Davie, The Food Coach please visit www.thefoodcoach.com.au

Recipe courtesy of www.thefoodcoach.com.au

Dairy free, Gluten free, Low GI, Wheat Free

What a bright and beautiful meal this one is, and, when you see so many natural colours on the one plate, think antioxidants. You can also think fibre, low GI and great flavour as this easy dish has it all.

The extra bonus here is it can be made later in the week when the cupboards are nearly bare. Providing the corn, capsicum and cucumber are well stored in snap lock bags they should still be crisp and fresh enough to make this delicious salsa.

Ingredients:

1 can kidney beans

2 cobs corn, steamed and kernels removed

1 red capsicum

1 red chilli

½ Spanish onion

1 Lebanese cucumber

½ bunch coriander, chopped

1 lime juiced

600 grams sirloin steak

olive oil

Prep Time: 10 mins, Cooking Time: 10 mins, Ready in: 20 mins

Suitable for: Dinner

Preparation: Drain and rinse the kidney beans. Combine the beans with the corn, capsicum, chilli, onion, cucumber, coriander and lime juice.

Method: Brush the steak with olive oil and sear for 3 - 4 minutes each side depending on your preference of cooking.

Serve the steak over the salsa with an accompanying green salad.

Note: To store fresh herbs such as coriander, wrap the stalks in damp absorbent paper and store in plastic snap lock bags.

Makes 4 servings

For more delicious recipes from Judy Davie The Food Coach, visit www.thefoodcoach.com.au

Recipe courtesy of www.thefoodcoach.com.au

Dairy free, Low carbohydrate, Low fat, Low GI
Normally made with pork, this dish using leftover cooked turkey is quick, easy and very delicious.

Ingredients:
1 tbsp light olive oil
1 tbsp sesame oil
200 grams mushrooms, chopped
2 red chillies deseeded and finely chopped
5 shallots thinly sliced
200 grams minced turkey, cooked
1 tbsp lime juice
1 tbsp fish sauce
2 tbsp tamari
1 tbsp maple syrup
½ cup coriander, chopped
1 baby cos lettuce

Prep Time: 10 mins
Cooking Time: 10 mins
Ready in: 20 mins

Suitable for: Dinner, Entree

Method:
Heat a wok over high heat until hot. Add oil, mushrooms and chilli. Stir-fry 2 minutes. Add the shallots, turkey, lime juice, fish sauce, tamari and maple syrup and cook for a further 2 minutes. Toss through the coriander leaves and serve with lettuce leaves.

Note: Light olive oil is a description referring to taste and not energy value.

Makes 4 servings

For more delicious recipes from Judy Davie, The Food Coach visit www.thefoodcoach.com.au

Recipe courtesy of www.thefoodcoach.com.au

Low GI, Low sugar, Wheat Free

The riper the banana the more naturally sweet your banana bread will be so don’t be afraid to use the soft black ones that look fit for nothing other than the bin. Banana bread is readily available but none, to my knowledge, use spelt flour or honey to replace sugar. This high energy treat is therefore a healthier option to the commercial cakes found in many shops and cafes.

Ingredients:
1 cup white spelt flour
1 cup wholemeal spelt flour
1 tsp low allergy baking powder
¼ tsp sea salt
1 cup toasted walnuts, chopped
1½ cups ripe bananas, mashed
1/3 cup low fat natural yoghurt
¼ cup honey
2 large eggs, beaten lightly
¼ cup sunflower oil
1 tsp vanilla extract

Prep Time: 15 mins
Cooking Time: 55 mins
Ready in: 1 hr 10 mins

Suitable for: Dessert, Snack

Preparation:
Preheat the oven to 180 degrees Celsius.
Grease and flour a loaf tin.
Combine the flours, baking powder, sea salt and walnuts and set aside.

Method:
Mix the bananas, yoghurt, honey, eggs oil and vanilla together.
Fold the wet ingredients through the dry until combined, but don’t over stir.
Pour the batter into the loaf tin and bake for approx 55 minutes until the loaf is golden and the cake comes away clean from the sides.
Set aside to cool.
Stores for up to 4 days refrigerated.

Makes 10 servings (serve = one slice)

For more delicious recipes from Judy Davie, The Food Coach visit www.thefoodcoach.com.au

Dairy free, Low carbohydrate

Recipe courtesy of www.thefoodcoach.com.au and the Meat and Livestock Association.

Prep Time: 30 mins
Cooking Time: 30 mins
Ready in: 60 mins

Suitable for: Dinner

Preparation: Preheat oven to 200 degrees Celsius (180 fan forced).

Method: Cut vegetables into thick strips and put in a large roasting pan and into the oven for 20 minutes or until edges start to colour.
Remove from oven, top with a whole bunch of rosemary and pour over the stock. Place lamb racks on top.
Return to the oven and roast, allowing 20-25 minutes for rare, 30-35 minutes for medium or 40-45 minutes for well done, basting throughout with combined honey, lemon juice, soy sauce and garlic, and pan juices separately.

Test to see if roast is done to your liking by squeezing with tongs: rare feels soft, medium has a little resistance and well done feels quite firm. Remove lamb from roasting pan and cover loosely with foil. Allow to rest so juices settle before carving (about 10 minutes).

Meanwhile, drain the juices from the roasting pan into a saucepan and boil until reduced a thin sauce consistency. Reserve vegetables as an accompaniment and discard rosemary.

Serve three lamb cutlets per person on a bed of the vegetables, drizzled with the sauce and, if desired, roast potatoes or sweet potato on the side.

Tip: to keep roast juicy, it’s best not to insert a skewer when testing it, but to practice your touch with the tongs. It won’t take long before you can ‘feel’ just how cooked your meat is.

Makes 4 servings

For more delicious recipes from Judy Davie, The Food Coach please visit www.thefoodcoach.com.au

Recipe courtesy of www.thefoodcoach.com.au

Low GI, Low sugar, Wheat Free

Feel free to replace the rhubarb with pears or any other fruit in season that works well in a crumble. The topping is much healthier than the traditional crumble made from flour, sugar and butter - and much nicer.

Ingredients:
1 bunch rhubarb, trimmed
½ cup apple juice concentrate
1 tsp fresh ginger, grated
¼ cup hazelnuts, dry roasted
¼ cup almonds, dry roasted
½ cup rolled oats, dry roasted
¼ cup sunflower seeds, dry roasted
¼ cup pumpkin seeds (pepitas), dry roasted
1 tbsp sesame seeds, dry roasted
½ cup barley malt
1 tbsp corn oil
¼ tsp cinnamon, ground

Prep Time: 10 mins
Cooking Time: 30 mins
Ready in: 40 mins

Preparation:
Preheat the oven to 160 degrees Celsius.
Wash the rhubarb but don’t dry it, and cut into pieces about 2.5cm (1 inch) long.

Method:
Put rhubarb in a pan over low heat, add the apple concentrate and ginger and cover. The rhubarb will slowly stew in the steam and its own juices. Remove from the heat when the rhubarb is tender but still retains its shape - about 5-10 minutes. Divide among 6 individual ramekins and set aside.

Coarsely chop the roasted nuts and mix with the oats and seeds.
Melt the barley malt in a saucepan with the corn oil and cinnamon and mix with a wooden spoon.
Pour the oil and malt mixture over the nuts and mix until thoroughly combined. Spoon the crumble mixture over the rhubarb and bake for 15 minutes.

Makes 6 servings

For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au

Recipe courtesy of Sydney Fish Market and www.thefoodcoach.com.au

Ingredients:
4 whole silver bream, cleaned
¼ cup lemon juice
¼ cup soy sauce
¼ cup mirin
1 tbsp olive oil
2 large carrots, thinly sliced
1 cup mushrooms, sliced
4cm piece ginger thinly sliced

Prep Time: 2-3 hours
Cooking Time: 15 mins
Ready in: 3 hrs 15 mins
Suitable for: Dinner

Preparation:
Score fish on both sides. Mix together lemon juice, soy sauce and mirin. Pour over fish and marinate for several hours.

Method:
Grill fish 3-4 minutes on each side. Remove onto serving plates and keep warm. Heat oil in frypan and saute carrots for 2 minutes. Add mushrooms and ginger and saute for a further 2 minutes. Serve immediately with fish and steamed rice if desired.

Makes 4 servings

For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au

Recipe courtesy of www.thefoodcoach.com.au

Low GI, Low sugar, Wheat Free
Lightly spiced and full of vegies, this soup is also low GI, guaranteeing this meal will see you through to breakfast the next morning. You’ll be hard pressed to finish the whole bowl!

Ingredients:
¼ cup olive oil
6 cardamom pods lightly bruised
1 onion finely sliced
1/3 cups blue lentils, washed
1 litre chicken stock
1 can whole tomatoes
1 bunch English spinach
½ cup natural yoghurt
2 organic chicken breast fillets chopped into bite size pieces
3 cloves garlic, crushed
1 tbsp ground turmeric
½ tsp cayenne pepper
½ tsp paprika
½ tsp ground cumin
½ bunch coriander

Prep Time: 10 mins
Cooking Time: 60 mins
Ready in: 70 mins

Suitable for: Dinner, Lunch

Method:
Cook olive oil and cardamon pods and spices in a large saucepan for 2 minutes. Discard the cardamon pods and add the onion and garlic to the pan and cook until soft.
Stir in the lentils and add the stock, tomatoes and chicken pieces. Bring to the boil and simmer over a low heat for 45 minutes until lentils are tender. Add the spinach and cook for a further 2 minutes. Season to taste.
Serve with a spoon full of yoghurt and chopped coriander leaves.

Makes 6 servings

For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au

Courtesy of www.thefoodcoach.com.au

Dairy free, Gluten free, Low carbohydrate, Wheat Free

A good way to ensure people eat their veggies is to thread them between pieces of meat on a kebab.
It helps ensure they are getting more fibre, antioxidants and vitamins, and improves the texture and colour making the overall dish far more interesting.

Ingredients:
2 cloves garlic, crushed
2 tbsp fresh rosemary, chopped
1 tbsp fresh oregano, chopped
1 tbsp fresh marjoram, chopped
1/3 cup olive oil
½ tsp hot English mustard
1 small lemon, chopped
600 grams beef, diced into 2cm pieces
400 grams button mushrooms
1 Spanish onion cut into squares
1 red capsicum cut into squares
1 green capsicum cut into squares

Prep Time: 1 hr
Cooking Time: 10 mins
Ready in: 1 hr 10 mins
Suitable for: Dinner

Preparation:
Combine the garlic, herbs, olive oil, mustard and lemon juice together. Rub the marinade over the meat and veggies, cover and set aside for one hour.

Method:
Thread the meat and veggies onto 8 soaked bamboo skewers.
Heat a BBQ and cook the kebabs for 2 - 3 minutes each side.
Allow to rest for a few minutes before serving.
Note: Pasture fed Australian meat contains more Omega 3 fatty acid and overall less fat than beef cattle fed on grain food. Omega 3 fatty acid helps reduce the risk of heart disease, slows brain degeneration and is essential for growth and development.

Makes 8 servings

For more delicious recipes from Judie Davie The Food Coach please visit www.thefoodcoach.com.au