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WEEKTHREEREGULAR MENU

Quick & EasyBurrito Bowls

INGREDIENTS1kg chicken thigh2 tsp curcumin2 tsp ground coriander1 tsp smoked paprika1 tsp garlic powder1 tsp onion powder1 cubes beef stock or broth or liquid stock1 large avocado (mashed)6 tbsp sour cream1/2 head ice-burg lettuce (shredded)2 medium tomatoes (diced)1 small lime (optional)butter for cookingwater if not using liquid stock or broth

INSTRUCTIONSTurn on the BBQ or turn a frypan to medium heat.Flatten the chicken thighs and cook on the BBQ or in the frypan.Once the chicken is cooked, use a fork to shred it.Turn on a frypan to a low heat and melt the butter.Add the shredded chicken, spices and stock cubes to the pan.A little at a time, add some water to the pan until all the chicken iscompletely covered in the spice mixture.Once the chicken is completely covered, season with salt and pepperand remove from the heat.Serve with mashed avocado, lettuce, tomato, black beans (optional)and sour cream or any accompaniment you like! Drizzle some lime juiceover the top. NOTES:You can also have the following accompaniments with your burrito bowl:lettuce, tomato, corn, salsa....whatever you like!!

6 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

SeafoodCurry

INGREDIENTS500 grams peeled green prawns1 tsp fish sauce1/2 cup orange juice30 grams raw almonds50 grams butter cut up coarsely50 grams snow peas1/2 large red capsicum thinly sliced500 grams broccoli cut into small florets400 ml coconut cream15 grams ginger finely grated10 grams birds eye chilli1 tbsp green curry paste

INSTRUCTIONSMarinate prawns in fish sauce and orange juice for a couple of hoursIn a hot pan, lightly fry prawns in butter until just pink. Remove from pan and set aside.Throw all veggies into the pan with chilli, ginger, lemongrass and curry paste and heat until just cooked. Add morebutter if required.Return prawns to pan.Add ¾ of coconut cream and stir through, adding the remainder of the curry paste or coconut cream to taste.Toss in almonds and stir through.Serve on a bed of cauliflower rice. NOTES:Be careful not to overcook prawns or they will go rubbery. This meal is best served straight from the pan, so haveyour cauliflower rice ready to go.

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

6 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

INGREDIENTS1kg pumpkin1 cup stock1 large onion (diced)1 large potato125ml cream1tbsp butter1/2tsp rock salt1/2tsp black pepper

INSTRUCTIONSCut the pumpkin and potato into large cubesMelt a large knob of butter in a large pot over a medium heat and sauté the onionsuntil translucent.Add the potato, pumpkin and stock and cook until soft and the liquid has reduced.Blend with a stick blender adding in the cream as you go.Season with salt and pepper. NOTES:Serve with our "soft bread" rolls.

PumpkinSoup

4 SERVESPREP: 10 MINUTESCOOK: 15 MINUTES

INGREDIENTS200g chicken breast or thigh1cloves garlic (minced/crushed)2tsp paprika250g baby spinach (enough for 4 serves)250g pumpkin (cubed)200g feta cheese (I prefer Danish but any feta is fine aslong as it is full fat)100g pine nuts30grams butter for cooking1tsp extra virgin olive oil (to serve)

INSTRUCTIONSSlice the pumpkin into small cubes then steam until soft but still keeping itsshapeSlice the chicken into small strips then season with garlic, paprika, salt andpepperCook the chicken until it has only just cooked through (so it's not too dry)While the chicken and pumpkin is cooking, wash and dry the spinach and placein a salad bowl (you may choose to wilt it slightly in the steamer)Put the chicken, pumpkin, feta and pine nuts into the bowl with the spinach. Tosslightly and season with olive oil, salt and pepper.

Chicken,& Pine NutSalad

6 SERVESPREP: 10 MINUTESCOOK: 25 MINUTES

INGREDIENTS750grams sirloin steak (sliced)1small onion (chopped)3cloves garlic (crushed)150g mushrooms (sliced)2tbsp tomato paste250g sour cream1tsp rock salt1/2tsp cracked pepper1tbsp chives (optional)

INSTRUCTIONSSauté the onions and garlic in a large skillet on a medium heat.Thinly slice the sirloin steak then add to the skillet.Once the steak is cooked through, add the mushrooms, tomato paste and sourcream. Season with salt and pepper.Reduce the heat on the pan and simmer until mushrooms are soft.Serve over mashed potato or cauliflower and top with chives if desired.

BeefStroganoff

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS8 large eggs1/2cup cream150g bacon (finely sliced and fried)30g Gouda cheese grated (any hard cheese isfine)125g cherry tomatoes halved (optional)1/2tsp rock salt to taste1/2tsp black pepper

INSTRUCTIONSPreheat your oven to 180 °C.Mix the eggs with the cream and seasoning until well combined.Stir in the grated cheese.Pour into a baking dish, before spreading over the bacon and tomatoes, evenly.Bake for approximately 30 minutes – or until set and golden brown.Serve warm with a salad.

Bacon &Cheese Quiche

4 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

Mushroom Pizzas

INGREDIENTS4 large field mushrooms (stemmed)1 tbsp tomato paste (no added sugar)50g cherry tomatoes (quartered)20g marinated artichoke(hearts drained and chopped)50g baby spinach1/2 small red capsicum cut into thinstrips50g pitted Kalamata olives (halved)4 tbsp sour cream1 cup cheese grated

INSTRUCTIONSRemove the stems from the mushrooms. Place mushrooms in a baking dish,stem side up.Using a spoon, spread tomato paste across mushroom spores, ensuringeven coverage.Layer baby spinach on, then all other ingredients, except cheese and sourcream.With a teaspoon, dollop small amounts of sour cream at even intervalsacross mushroom. Top with grated cheese.Bake in a preheated moderate oven for 30-40 minutes. NOTES:Serving suggestion: serve on a bed of spiced cauliflower rice or as a side topan-fried chicken breast.

4 SERVESPREP: 5 MINUTESCOOK: 6 MINUTES

INGREDIENTS600 grams salmon fillets1/4 cup sesame seeds1 tbsp butter for cooking1 tsp rock salt to taste1 tsp black pepper

INSTRUCTIONSSeason the salmon with salt and pepperSpread the sesame seeds on a large plate.Coat one side of each piece of salmon by pressing the salmon into the sesame seeds.Heat the butter in a frypan over medium-high heat.Cook salmon, sesame side down for 2-3 minutes or until goldenTurn salmon over and cook for another 2-3 minutes or until the salmon is cooked toyour liking.

Sesame CrustedSalmon

2 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

INGREDIENTS1tbsp butter

2 small brown onion (diced)1 large red capsicum (halved,

deseeded and sliced)2small red chillies deseeded and

sliced200g diced tomatoes

6 large eggs20g parsley roughly chopped

80ml plain Greek yoghurt2cloves garlic crushed

INSTRUCTIONSHeat the oil in a heavy-based frying pan. Stir in the onions, capsicum and chillies.Cook until they begin to soften.Add the tomatoes and mix well. Cook until the liquid has reduced, season.Using a wooden spoon, create 4 pockets in the tomato mixture and crack the eggsinto them.Cover the pan and cook the eggs over a low heat until just set.Beat the yoghurt with the garlic and season.Sprinkle the menemen with parsley and serve from the frying pan with a dollop of thegarlic-flavoured yoghurt. NOTES:Add bacon, lamb, chicken etc. to increase the protein content in this meal.

Turkish OnePan Peppers

4 SERVESPREP: 5 MINUTESCOOK: 2 MINUTES

INGREDIENTS500g beef strips500g packet coleslaw (nomayonnaise on the coleslaw)1tbsp soy sauce1tsp garlic powder (more or lessto taste) 1tsp honey (more or less to taste)1tsp sesame seeds1tbsp butter for cooking

INSTRUCTIONSPut the beef strips in a large bowl and add honey, soy, garlic andsesame seeds to the bowl. Mix well then cover with cling-wrap and putin the fridge for a few hours.Put a frypan on the stove and turn to medium-high heat. Add the butterto the pan.Open the packet of coleslaw (shredded cabbage and carrot). Place in alarge bowl and set aside.Once the frypan is hot, add the beef strips and cook until just brown(approximately two minutes). Take off the heat and add to the bowl ofcoleslaw. Tip the remaining sauce over the salad. Toss and garnishwith extra sesame seeds. NOTES:If the salad is a little dry consider using a little oil (sesame or olive oil) ora some mayonnaise. If using mayonnaise, mix the mayonnaise throughthe salad before adding the beef strips.

2 MinuteSalad

4 SERVESPREP: 15 MINUTESCOOK: 20 MINUTES INGREDIENTS500g mince2 large eggs (free range)2 cloves garlic (crushed)1 tbsp dried onion or onion powder1tsp mixed herbs e.g. oregano or basil1tsp chilli (optional)1tsp rock salt to taste1tsp black pepper butter, lard or coconut oil (for cooking)

INSTRUCTIONSIn a bowl, mix together the onion, mince, egg, garlic, herbs, chilli, saltand pepper. Roll small handfuls of the mixture into patties and set aside. While you'remaking the patties, turn your frying pan onto a medium heat and put in atbsp oil.When the oil is hot, place the patties into the frypan and flatten a little.Cook both sides until golden.Serve with creamy mash or veggies NOTES:You may also choose to add other veggies such as carrot and zucchinito the rissoles. The creamy mushroom sauce goes well with the rissoles.

Rissoles & SeasonalVeg

4 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

INGREDIENTS500g mince1tsp garlic powder1tsp mixed herbs1tsp paprika1pinch salt and pepper4 large leaves ice-burg lettuce1tbsp butter for cooking hamburger toppings i.e. cheese,bacon, egg, beetroot, pineapple,pickle, tomato, onion

INSTRUCTIONSMix the hamburger ingredients in a bowl by handRoll into 4 balls and then shape into burgersEither BBQ them on a medium heat or fry them in butter in a pan.Add each burger to a lettuce leaf and then add your favourite toppingsand wrap with the lettuce leaf. If necessary, secure with a toothpick orskewer.

NakedBurgers

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS8 large eggs (free range)1 tsp rock salt8 slices bacon or hambutter for cooking1/2 bunch fresh chivesHollandaise Sauce200g butter4 large eggs (yolks only)1 tbsp lemon juice fresh or to taste1/2 tsp rock salt or to taste2 tbsp hot water1/4 tsp black pepper to taste

INSTRUCTIONSPreheat grill on high and line a baking tray with foil.Poach eggsTo make the easy hollandaise sauce, melt the butter in a small saucepan over low heat. Use a metal spoon to skim any foamfrom the surface.Pour the clear yellow butter into a heatproof jug. Discard milky residue.Place egg yolks, lemon juice, salt and 1/2 the hot water in a blender. Blend on high until mixture is pale and thickens slightly.With the motor running, add hot butter in a thin, steady stream. Add remaining water to thin the sauce slightly. Season withpepper, and extra lemon juice and salt, if necessary.Half fill a large bowl with warm water (if water is too hot, the sauce will curdle). Pour sauce into a small bowl and place in thelarge bowl.Place the ham or bacon on the lined tray. Cook under preheated grill, turning once, for 4-6 minutes or until cooked to yourpreference. Transfer to a plate and cover with foil to keep warm.Reheat eggs by bringing a clean pan of water to the boil then removing it from heat. Add eggs. Stand, covered, for 1 minute.Remove and drain on a plate lined with paper towels.Place ham or bacon on a plate and put the egg on top. Stir hollandaise sauce and drizzle over the eggs. Sprinkle with chivesand serve. NOTES:This is not a quick cook up. Probably a good idea for the weekend (unless you prepare the Hollandaise sauce in advance)To make this more like a traditional eggs Benedict, toast one of our "soft bread rolls" or use the fathead dough recipe to make abun.

EggsBenedict

6 SERVESPREP: 5 MINUTES

INGREDIENTS250g tomatoes1 large avocado100g cucumber250g baby bocconcini200g spinach leaves50g toasted seeds (e.g. sunflower,pumpkin, pine nuts)

INSTRUCTIONSAdd all ingredients except leaves and seeds to a bowl, toss.Plate up over leaves, drizzle with olive oil and sprinkle with seeds and or nuts. NOTES:You can add chicken or lamb to this salad to increase the protein.

BocconciniSalad

8 SERVESPREP: 20 MINUTESCOOK: 90 MINUTES

INSTRUCTIONSFollow the cooking instructions for the roast. When the roast has about 45minutes left of cooking time, add as many of the roast veggies to the roastpan. With the remaining veggies, put them in a second pan and cover liberallywith olive oil. Season with salt, pepper and fresh herbs.Cook veggies until they are soft. Serve hot with the roast.

Chicken Roast INGREDIENTS

1kg chicken (you can use any roast youlike)200g potato (cubed)200g cauliflower (sliced)200g pumpkin (sliced with the skin lefton)200g button mushrooms (sliced)200g onion (cut into quarters)2tbsp extra virgin olive oil1tsp rock salt1tsp black pepper1tbsp fresh rosemary or other herbs ofyour choosing

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