Courtesy of The Food Coach www.thefoodcoach.com.au

Low GI, Low sugar, Wheat Free

With this in the cupboard, there’s no excuse for skipping breakfast. There are hundreds of delicious organic muesli products you can buy, but it’s lots of fun to make your own - and better for you. This recipe makes about 500 grams but you can easily reduce the quantities.

Nuts are high in omega-3 fats and are very good for you. Once chopped, heated and exposed to air and light, however, they can become rancid and lose much of their nutritional goodness. The best advice is to buy nuts whole, store them in a cool, dry place and, once cooked and chopped, eat within a week. This muesli is delicious, so that shouldn’t be too hard a task!

Prep Time: 15 mins
Cooking Time: 20 mins
Ready in: 40 mins

Ingredients

1 cup rolled oats
½ cup rye flakes
½ cup barley flakes
½ cup macadamia nuts, roughly chopped
½ cup almonds, roughly chopped
½ cup brazil nuts, roughly chopped
½ cup dried apple, chopped
½ cup dried apricots, chopped
¼ cup maple syrup
milk or soy milk to serve

Preparation

Preheat the oven to 180 degrees Celsius.

Method

Mix all the cereals, nuts and dried fruit together in a bowl.
Gently heat the maple syrup in a small pan until it becomes very runny then pour over the mixture and toss to coat.

Spread the coated mixture on a non-stick baking sheet and roast in the oven for 20 minutes, tossing frequently.

Cool and store in an airtight container for up to a week.

Serve with your milk of preference.

Makes approx 500 grams (1 lb), with about 50g for each serve.

Courtesy of The Food Coach www.thefoodcoach.com.au

Courtesy of The Food Coach

Gluten free, Low fat, Low sugar, Wheat Free

This is a lovely easy to digest immune boost for anyone feeling a little under the weather. Whizz it all together in the blender for breakfast and it should perk you up a bit throughout the day.

1 apple juiced
½ cup strawberries
½ cup low fat natural yoghurt
½ lemon juiced
1 tsp honey
1 cm piece of ginger, grated

Prep Time: 5 mins
Cooking Time: nil
Ready in: 5 mins
Suitable for:
Beverage, Breakfast, Snack

Method:
Add all the ingredients to a blender and mix until smooth.

Enjoy!

Courtesy of The Food Coach

Recipe courtesty of The Food Coach, www.thefoodcoach.com.au

Dairy free, Low carbohydrate, Low GI, Wheat Free

Nine times out of ten, I’ll end up ordering the tuna salad, or if it’s a posh place the salade nicoise. It would seem the nicoise is made with real tuna; otherwise it’s straight from a can. Regardless, I like them both. Tuna is a good source of iron, perfect for non meat eaters and with the egg the whole salad provides almost enough protein for the day.

Ingredients

1/3 cup extra virgin tea oil or extra virgin olive oil
2 tbsp brown rice vinegar
½ tbsp tamari
1 clove garlic
4 small tuna steaks, (approx 150 grams each)
6 new potatoes
200 grams green beans
4 free range eggs
1½ cups mixed greens
1 Spanish onion finely chopped
½ cup coriander leaves, roughly chopped
16 kalamata olives

Preparation

In a small jar combine the oil, rice vinegar, and tamari. Peel the garlic and using the flat edge of a knife, crush the clove gently to break its form without it falling apart. Drop the garlic into the jar and set aside for 20 minutes, to allow the flavours to combine.  Pour half the dressing over the tuna steak and set aside.Boil the new potatoes for 20 minutes until tender.

Steam the green beans for approx 5 minutes before rinsing under cold water.  Boil the eggs in a small pan for 5 minutes. Rinse under cold water and when cool enough to handle peel the shell and set the peeled eggs aside.

Heat a grill pan to hot and cook the tuna for 3 - 4 minutes each side, turning once.
While the tuna is cooking, wash and dry the salad greens and coriander. Mix the Spanish onion through the remaining dressing.

Toss the dressing over the leaves, beans and potato and arrange on individual plates.
Half the eggs and place them on the side. Lay the tuna over the top and serve with olives and cracked black pepper.

Note: Brown rice vinegar is the aged and fermented product made from the sugars derived from rice. It has a mild delicate and clean flavour.  Brown rice vinegar is available from health food stores.  You can substitute extra virgin olive oil for tea oil.

Recipe courtesty of The Food Coach, www.thefoodcoach.com.au

My kids love cooking, and Christmas time is a great time to get kids into the kitchen. Here is a family favourite - Christmas gingerbread that you can make into Christmas trees, Christmas santas or some other free form Christmas inspired shape. Baking is the half the fun, and decorating is the other!

125 g of butter
½ cup of golden syrup
1/3 cup of brown sugar
3 cups of plain flour
1 teaspoon of cinnamon
1 teaspoon of ground ginger
2 teaspoons of bicarbonate soda
1 egg, lightly beaten
1 teaspoon vanilla essence
Red, white and green icing

Preheat the oven to 180 C. Line 3 baking trays with baking paper.

Heat the butter, golden syrup and sugar over a low heat until butter has melted. Stir to combine, and then set aside.

Sift flour, cinnamon, ground ginger, and soda into a bowl. Stir in butter mixture, egg and vanilla essence. Press together to form a dough. Cover with plastic wrap and chill for 10 minutes.

While you’re waiting you can make the icing in as many colours as you like.

Kneed the dough lightly on a floured surface. Roll dough to about a 5mm thickness. Cut shapes with a cutter. Place on baking trays and bake for 10 minutes or until golden. Cool on the trays.

Decorate the gingerbread with icing. Enjoy!

Makes 20

Recipe courtesy of www.thefoodcoach.com.au

Dairy free, Low carbohydrate, Low sugar, Wheat Free

Ingredients

½ cup almonds, finely ground
¼ cup roasted almonds or walnuts, finely chopped
¼ cup almond butter
2 tbsp maple syrup
1 tbsp carob powder
½ tsp vanilla essence
¼ cup desiccated coconut

Method

Add all ingredients together except for the desiccated coconut. Mix thoroughly with a wooden spoon or knead ingredients together. Place coconut onto a plate and remove a teaspoon of the almond mixture. Roll into a small ball and then roll in the coconut to coat. Place onto a plate and serve.

Makes 20 servings- and is a lovely gift!

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