miraculoss handouts - stage 5 recipes v4.indd · web viewasian pork or chicken and mushroom soup...

© MiracuLoss 2011 1

Stage 5 recipes and beyondIt’s ‘make your own’ time. This is just a sample of what is possible; let us know what

recipes you have discovered

Crackers

Chia and flax seed crackersMix 1/4 cup chia seeds, 1 cup of whole fax seeds plus one cup of any other seeds of your choice. Cover with water and soak overnight or for at least 4 hours. Add 1 tsp raw sea salt, ½ cup grated parmesan cheese,your choice of finely chopped herbs, red pepper, spring onion etc and enough almond flour to make a very wet smooth paste. Spread thin layers onto baking paper covered trays. Bake at 50-65 degrees celcius for about 12 hours. Cut into crackers and return to the oven for a further 8-12 hours until fully dried.

Note: You can cook them faster at a higher temperature but they will not be considered raw.

Simple crackers• 1 C Flaxmeal (ground flax seeds)• 1/3 C of parmesan cheese• 1 2/2 tsp garlic powder• ½ tsp unprocessed salt• ½ C water

Mix all together, spoon onto a sheet of baking paper, spread out in a thin layer using a pallet knife. Bake for15-18 minutes until the centre is no longer soft. You can double this recipe and use 1 cup flaxmeal and 1 cup flaxseeds.

Cheese Crackers• 1 Egg• 1 Cup Grated Tasty Cheese• 1 tsp Psyllium Husk• 1 Dessertspoon Flaxseeds• 1 Dessertspoon Sesame Seeds• 1 Dessertspoon Chia Seeds• 1 Tbsp Almond Flour• Cracked Black Pepper to taste

Mix all ingredients to combine. Roll into small truffle sized balls. Space evenly on baking paper covered tray. Press flat with a wet spoon, wetting between each flattening. Place in a hot oven (200˚c fan bake) for 5-10 minutes until golden. Cool, remove from paper... Enjoy!

Chia and Psyllium Gel (makes 2 ½ cups) to use in other recipes• 2 Tbsp Chia seeds• 2 Tbsp Psyllium• 2 ½ C water

Combine and let stand for 4 hours (or over-night). Freeze in ice cubes and use as in recipes

Note:Chia seeds should be used with caution if you are on blood pressure medication as they can lower blood pressure to a dangerous level. They can also be a problem for people who take blood thinners such aswarfarin as they can thin the blood further and should be excluded from their diet.


Breakfast

Chia and Apple Porridge (serves 2)• ¾ cup cooked apple pulp• ¼ cup chia and psyllium gel• 4 Tbsp spoons ground almonds• Cream, yoghurt or coconut cream• Cinnamon

Heat cooked apple and gel. Serve in two bowls. Top with 2 Tbsp of Ground almonds and a sprinkling ofcinnamon. Serve with fresh cream, yoghurt or coconut cream.

Starch free Bircher Muesli (makes approx 4 cups)• 1 1/2 C grated apple• 1 C natural plain yoghurt (or coconut cream for a dairy free option)• 1 C chia and psyllium gel (see above)• ¼ -1/2 C desiccated coconut (according to taste and desired consistency)• ¼ C ground almonds (optional)• ¼ C mixed seeds / chopped nuts• ¼ C natural dried fruit e.g. raisins, diced apricots, goji berries etc. (optional for Stage 6 and beyond)• 1 tsp cinnamon

Combine and serve. May be kept in fridge for several days

Starch Free, Sugar Free, Dairy Free Waffles (makes 5-6 )• 4Tbsp chia and psyllium gel (see above)• 4Tbsp ground almonds• 4 eggs• ¼ tsp raw sea salt• 2 Tbsp olive oil (may be replaced with melted coconut oil or butter)

Whisk all ingredients together and cook in batches in hot greased waffle maker. For a more savour version add 1 tsp fish sauce, or herbs or curry powder to taste. Add a few drops of stevia for a sweet version and fill with berries and whipped cream or yoghurt or spread with sugar free jam.

Egg & Bacon MuffinsUsing a muffin tray, Oil with coconut or olive oil. Wrap bacon around the outer edges of the trays and break open an egg into the centre of each tray. Optional sprinkle feta on top with some fresh herbs. Bake until the eggs are cooked, approx 15 minutes

Snack foods, dips and toppings

Aioli• 1 small clove of garlic crushed• 3 egg yolks• 1 tsp Dijon mustard• 500ml olive oil• Juice of half a lemon

Whisk together egg yolk and mustard and add oil bit by bit until whisking until about quarter has been incorporated. Add the rest of the oil in a thin stream whisking constantly until thick and creamy. Can use a blender. Mix in the garlic and lemon juice and season to taste with salt and pepper and extra lemon juice if needed. Use on fish/eggs/on salad or veges on anything!


Mayonnaise• 1 egg yolk• 1/2 tsp salt• 1/2 dry mustard• 3-6 drops stevia• 2Tbsp lemon juice• 1Tbsp white wine vinegar• 1C olive oil

Whisk the egg and mustard and salt together. Mix the lemon juice and white wine vinegar together. hisk half of the lemon mixture into the egg mixture. Blend in the oil slowly-start adding in the oil drop at a time until it thickens, then add in a constant flow of oil. Add the remainder of the lemon mixture in. Leave for 1-2 hours at room temperature. Refrigerate for up to 1 week

Almond hummus• 2 cups whole blanched almonds soaked overnight (or 1 1/2 cups of almond flour)• 1 lemon juiced• ½ – 1 tsp Celtic salt or natural• unprocessed sea salt• ¼ cup olive oil, macadamia oil or coconut oil• ¼ tsp mustard powder• ½ cup water• ½ tsp ground cumin• 2 cloves garlic

Place almonds into a food processor bowl. Puree until smooth adding the remaining ingredients and process until light and fluffy. Add more water if necessary.

Cauliflower dip• 1 whole small cauliflower trimmed off the stalk• 1 clove garlic crushed• 1 tsp ground cumin• Pinch of cayenne pepper• Juice of half a lemon

Cook the cauliflower in boiling salted water until tender. Cool and place in a food processor with the remaining ingredients. Puree until smooth with a little of the cooking liquid if necessary. Season with pepper and natural sea salt.

Cucumber cups• Telegraph cucumber cut into 2 cm wide slices

Using a melon baller or teaspoon scoop out the center of each slice being careful not to go all the way through. Fill each cucumber cup with a mixture Almond Hummus (see recipe above) and finely diced smoked salmon.

Feta and yoghurt dip• 250g feta cheese• 250g cottage cheese• 2 Tbsp olive oil• 2 cloves garlic crushed• 1 Tbsp lemon juice


• Pinch of cayenne pepper• ¾ cup Greek yoghurt• ¼ cup chopped fresh mint• 1 tsp chopped fresh oregano• 1 small tomato finely diced• 1-2 tsp finely grated lemon zest

Puree feta, cottage cheese, oil, garlic, lemon juice, cayenne, and half the yoghurt in a food processor until smooth. Stir in the remaining yoghurt, mint and oregano. Place in a serving bowl and top with the chopped tomato and lemon zest.

LSA blend (linseed, sunflower, almond)• 1 ½ cups linseed (flax seed)• 1 cups sunflower seeds• ½ cup almonds

Using a coffee grinder blend the nuts and seed together in batches until finely crushed. Store in an airtight container. Use on yogurt, instead of breadcrumbs, in salads and add to recipes to increase the protein level

LSA is as near to a whole protein without it being from animal protein

Pate (serves 4-6)• 500 grams chicken livers• ¼ cup of butter or ghee• 1 cup homemade chicken stock• 1 tsp dry mustard powder• 1 clove garlic crushed• ½ tsp dried dill• ½ tsp powdered rosemary• 2-3 Tbsp soft butter• Unrefined salt to taste

In a pan melt the ¼ cup of butter or ghee. Pat the chicken livers dry with a paper towel and brown bothsides in the butter. Add the stock, dry mustard, garlic, dill and rosemary and bring to a boil. Let the liquid boil down until almost gone. Use a rubber spatula to transfer the livers and all the liquid into a blender or a food processor, along with the soft butter. Blend until smooth and add unrefined salt to taste. Use a rubber spatula again to transfer the mixture to a small bowl. Cover and refrigerate. Serve on seed crackers or spread on celery sticks. The pate can also be frozen.

Pesto• 2 cups packed basil, leaves only• 1 cup packed parsley• 1 clove garlic chopped• ½ cup cashews or almonds toasted in the oven for about 10 minutes• ¼ cup grated parmesan cheese• 1Ttbsp lemon juice• ½ cup olive oil

Place the basil leaves and parsley in the bowl of a food processor and blend until finely chopped. Add the garlic, nuts, lemon juice and parmesan and blend until combined. Drizzle the oil into the feeding tube with the motor running until incorporated. Season with salt and pepper to taste.


Pizza dough• 2C grated cheese• 3 eggs• ½ C coconut flour• 2Tbsp LSA or ground flax seed

Mix together into a sticky dough. Spread evenly over a baking paper covered tray and press out to a thin layer (covers a large flat baking tray). Bake for 10-12 minutes at 170 degrees C until firm and slightly golden.

Top with any favorite pizza toppings. Return to oven until cheese has melted.

Raita• 1 Lebanese cucumber• 250 ml natural unsweetened yoghurt• 1 tsp ground cumin• 2 Tbsp mint, finely chopped• Natural unprocessed sea salt

Slice the cucumber in half and remove ends. Using a teaspoon scrape out the seeds and grate the remaining flesh. Place yoghurt in a bowl and stir in cucumber, cumin and mint. Add salt to taste. Serve beside spiced cauliflower fritters or as an accompaniment to other spicy foods.

Baked Ricotta (serves 8)Preparation Time – 5 minutes. Cooking Time – 30 minutes

• Olive oil, to grease baking dish• approx 500g fresh ricotta• 2 eggs, lightly whisked• ½ cup finely chopped fresh chives• 1 tsp chilli flakes• Salt and freshly ground black pepper

Preheat oven to 180c. Oil the baking dish. Combine all ingredients in a bowl. Place in the baking dish and smooth the surface. Bake in oven for 30 minutes or until golden and set. Set aside for 30 minutes to cool. Turn onto a cheese board with crackers in cubes or serve in slices as a meal with vegetables or salad.

About NutsRaw nuts are harder to digest. They have anti-nutrient compounds in them which means if eaten raw, they actually take nutrients from the body and are hard to digest. Soaking and roasting eliminates the anti nutrient compounds which cause digestion problems and significantly increase the shelf life without the oils going rancid. They are also very delicious. See Crispy Nut recipe below.

Nuts are a concentrated source of protein and energy in the form of ‘good’ fats. They offer many trace minerals

Start with a handful of nuts and see what your scales tell you about how many more to have in a day.

Almonds are high in protein and are best to try first. Almonds are also rich in calcium, iron, potassium,magnesium and phosphorous

Brazil Nuts are rich in the B Vitamins, selenium (for thyroid function), calcium, potassium, manganese andPhosphorous

Cashews are a good protein, Vitamin A, folate, iron and zinc

Chestnuts are low fat and high in potassium

Hazelnuts offer calcium, folate, iron, Vitamin B1, potassium and phosphorous

Macadamias offer Thiamine and vitamin B6


Pinenuts offer higher protein and the B vitamins

Pistachios offer higher protein, Vitamin A, potassium, calcium and iron

Pecans offer higher protein, vitamin A & B, calcium, iron, potassium and phosphorousWalnuts offer omega 3, higher protein, calcium and folate

Peanuts are a species in the “legume” or bean family. They are susceptible to contamination during growth and storage. Poor storage can lead to infection by mould fungus which is toxic. Peanuts contain 25% protein, a higher proportion than any true nut.

Crispy nuts (makes 4 cups)• 4 C of raw nuts (almonds, walnuts, pecan, macadamia, cashews, peanut)• About 6 Cups warm water• 2Tbsp unrefined salt

Place nuts in a bowl with water and salt, adding more water if necessary to completely cover the nuts. Cover the bowl and soak in room temperature for 7 hours (cashews is only 6 hours). Drain and spread on stainless steel baking pans. Place in a low oven (50-75 degrees Celsius) for 12-48 hours, depending on oven andif fan bake is an option. Turn occasionally, until the nuts are completely dry and crisp. Store in an airtight container. All nuts can be stored at room temperature for several weeks except walnuts which can be stored in the refrigerator or freezer.

Spiced Nuts• 500g raw nuts (any combination). Try almonds, cashews, brazils, pecans, macadamias etc• 1 egg white• 1 Tbsp curry powder• 1 tsp ground cumin• 1 tsp Celtic salt or unprocessed natural• sea salt to taste• Dash of tamari saucePreheat the oven to 160 degrees Celsius. Whisk the egg white till frothy. Add the spices, salt, tamari and nuts. Mix together and coat the nuts in the spices. Spread the nuts on a baking paper covered tray and cook for 10 to 15 minutes stirring occasionally. They may need a further 5 minutes to make sure they are golden and crispy.

Tamari NutsTamari is a gluten free alternative to soy sauce. It is naturally brewed from 100% soy beans rather than regular soy sauce which is 40-50% wheat. It can also be used in small amounts to enhance the flavour of meat, poultry and seafood and stir fries. Soak almonds in a mixture of ½ tamari and ½ water.

Slow bake as you would for the crispy nuts- 50-70 degrees Celcius for 12- 48 hours.

Soups

Silky cauliflower soup with parmesan crisps – Serves 4-6• 1 head cauliflower• 2Tbsp extra-virgin olive oil• 1 small onion, chopped• 2 cloves garlic minced• 1 litre low-sodium chicken stock• 1/2 cup finely grated Parmesan• Salt and freshly ground black pepper• Parmesan Crisps:• 1 cup shredded Parmesan Cheese• Chopped chives, for garnish


Preheat the oven to 350 degrees F. Remove the leaves and core from the cauliflower, chop and reserve.Heat the olive oil in a large pan or soup pot over medium heat and add onion and garlic. Cook until softened,

but not browned, about 5 minutes. Add the cauliflower and stock and bring to the boil. Reduce the heat to a simmer. Cover, and cook until the cauliflower is very soft and falling apart, about 15 minutes. Remove from heat and puree in small batches in a blender then return it to the pot. Add the parmesan and stir until smooth. Season to taste, with salt and black pepper. Keep warm until ready to serve.

Meanwhile, make the Parmesan crisps: Line a baking sheet with aluminium foil. Spread the shredded parmesan cheese over the foil in 1 even thin layer. Bake about 10 minutes until golden brown and crisps. Remove from oven and let cool 5 minutes. Break sheet of crisp cheese into large pieces and garnish each soup bowl with a couple shards and a pinch of fresh chives.

Quick carrot soup – Serves 4-5• 450g carrots• 1/2 Tbsp butter• 1 Tbsp fresh chopped parsley or dill or any herb you like• Salt and pepper to taste• Water 3-4C

Wash/Scrub carrots to remove any dirt or tough skin. Grate carrots. Place in a soup pot and add water. Bring to a boil and cook for about 5-10 minutes until carrots are just tender. Use a stick blender (if you’ve got one) to puree the soup or carefully transfer it in batches to a blender and puree (remove the vent in the lid and cover it with a kitchen towel so steam can escape) and then return it to the pot. Stir in the butter, herbs and salt and pepper to taste and serve. You could add a dollop of sour cream.

Red pepper gazpacho soup – cold dishThis soup is best after allowing the flavors to mingle for several hours or overnight, so make in advance. Enjoy room temperature or chilled, and garnish your raw gazpacho soup with fresh chopped parsley or coriander.

• 5 ripe tomatoes• 1/2 cucumber, chopped• 1 red bell pepper• 2 cloves garlic• 1/4 cup water• Dash cayenne pepper• 2Tbsp fresh parsley or coriander, chopped• 1 avocado, diced (optional)

Blend together all ingredients except parsley and avocado until smooth. Gently stir in avocado and parsley.

If possible, chill for at least two hours to let the flavors mingle. Serve chilled or room temperature.

Broccoli & cauliflower soup – makes 6-8 good sized servings• 1 Tbsp olive oil• 1 Tbsp unsalted butter• 2 tsp cumin seed• 1 tsp lemon zest• 6 cloves garlic, crushed• 2 Tbsp lime juice• 2 cups fresh cream• 1 litre organic chicken broth• 1-2 heads broccoli florets• 1 heads cauliflower florets• 3 cups water (reserved)• ¼ bunch coriander, chopped


• Salt/pepper to taste• Optional – Little Bird Crackers as croutons

Add the broccoli and cauliflower florets to boiling water and let boil for about 7 minutes. Then drain the vegetables reserving 3 cups water for soup. Let your veggies cool down.

While your veggies are boiling and cooling, in a deep sauté pan, heat the olive oil and butter on medium heat. Add the cumin seeds to toast about a minute, followed by lemon zest, crushed garlic cloves and let it sauté for another 2 minutes. Add the lime juice and 2 cups of fresh cream and let is simmer for 3 minutes. Add the chicken broth and simmer for 5 additional minutes.

Once your veggies have cooled down, puree half of the broccoli and cauliflower using an immersionblender, or food processor. Combine the puree with your cream mixture and add the rest of the broccoli and cauliflower florets. Adjust seasoning with salt, pepper and more lime juice.

Garnish with some chopped coriander, red pepper and croutons. You can either serve this soup cold or warm.

Asian pork or chicken and mushroom soup – makes 4 large servings• 500gm pork or chicken mince• 2 large onions finely diced• 4-6 large flat brown mushrooms roughly diced• Bunch of spinach including stalks – washed and chopped• Fresh coriander, parsley, or basil chopped – as much as you like• Crushed garlic – 1 large tsp• Grated ginger – 1 large tsp• Red or green Thai curry paste – as much or as little as you like• Organic vegetable bouillon powder 2 tsp (depends on how much water you add)• Water – 4 cups, could be a bit more• Coconut cream ¼ – ½ C – optional.• One large handful of fresh bean sprouts or mixed baby salad leaves per person

Sautee onions and garlic in a little olive oil together with the curry paste, then add the pork or chicken mince to brown. Add the diced mushrooms and cook for a few minutes to combine the flavors. Add water, ginger and bouillon and simmer for a few minutes, then add spinach and fresh herbs and simmer until wilted. Adjust the flavor by adding more bouillon, ginger, curry, garlic, salt, herbs etc according to your taste. Add coconut cream just prior to serving – optional. Serve in big bowls on top of a large pile of bean sprouts or baby salad leaves.

It’s lovely and tasty and quite satisfying. Enjoy!

Salads, vegetables and meals

Asparagus with crispy bacon and almonds• 2 rashers of bacon• 1 bunch of asparagus• 50g slivered almonds

Grill bacon until crispy. Toast almonds in the oven or in a dry pan until lightly browned. Season the asparagus with salt and freshly ground black pepper and grill or barbeque until tender and serve topped with the almonds and crumbled bacon.

Creamy mashed swede – makes four very rich servings• 450 grams swede• 3 Tbsp cream• 2 Tbsp butter• 1/2 tsp salt• Optional – add carrots


Peel and chop the swede into small cubes. Boil the cubed swede in water until tender. Drain. In a food

processor, add in the remaining ingredients and process until smooth. Serve warm.

I recently re-discovered swedes when my mother was staying (she loves them). They look like a cross between a beetroot and turnip with a slightly yellow creamy colour with the slightest hint of a deep beetroot- like colour on the outside. Compared to a potato, a swede is much lower in calories and starch making it my new favourite root vegetable. I’m generally not a huge fan of mashed potatoes but I loved the taste of this recipe. It’s super rich, just slightly sweet with the perfect amount of buttery goodness.

Carrot, beetroot and apple saladAdjust quantities according to your requirements

Wash peel and grate equal quantities of raw carrot, beetroot and apple

Immediately stir freshly squeezed lemon juice (adjust quantity according to size of the salad – ½-1 lemon

or more to taste).

Rice and Chia seed saladPlace 3 cups cooked brown rice in a bowl. add 1/2 cup chia seeds, 2 Tbsp olive oil, 2 Tbsp lemon juice, salt to taste, 3 cloves crushed garlic, 2 Tbsp chopped rosemary, 2 Tbsp chopped oregano, a pinch of cayenne pepper, 1 finely julienned zucchini, 1 chopped tomato and 2 Tbsp parmesan cheese. Mix well and chill before serving.

Chia and vegetable stir fryStir fry 1 Tbsp fresh ginger and ½ sliced onion in ½ Tbsp olive oil until softened. Add 3 Tbsp tamari, 1 Tbsp apple cider vinegar and ¾ cup of water. Add 4-6 cups of sliced vegetables of your choice, 3 cloves crushed garlic, 2 chopped tomatoes and 2 Tbsp chia seeds. Cover and cook until vegetables are tender. Serve over brown rice or soba noodles.

Season with salt and black pepper, garnish with sunflower seeds and fresh chopped parsley or basil.

Mock mashed potatoesBoil cauliflower in salted water until tender. Drain thoroughly and place in food processor with a knob of butter. Pulse until smooth. Season with salt and pepper to taste. This really does taste delicious!

Other variations: Mashed swede or swede and carrot

Roast vegetable salad• 2 cups of diced pumpkin• 1 red capsicum sliced• 1 red onion sliced• 2 medium zucchini sliced• 1 Eggplant diced• 2 carrots sliced• 1-2 cups of baby spinach• 2 Tbsp olive oil• 2 Tbsp basil pesto• 2 Tbsp mayonnaise

Place the pumpkin, carrots, red onion and oil in a roasting dish and mix together. Season with salt and pepper and roast in oven for 30 minutes on 180 degrees. Mix in the remaining vegetables except spinach and roast for a further 15-20 minutes or until veges are tender and lightly browned. Cool, then mix through the pesto, mayonnaise and baby spinach.

Pumpkin and Feta Fritters


• 2 cups grated pumpkin• ¼ cup crumbled feta• 1 egg• 1 clove garlic crushed• 1 chopped spring onion• Salt and pepper• 2Tbsp chopped fresh coriander

Beat the egg. Mix all the remaining ingredients in a bowl and use just enough egg to bind. Heat some olive oil in a pan and cook spoonfuls of the mixture until golden on both sides. Can be finished in the oven for a few minutes to make sure they are cooked through to the middle. Another option is to make them in muffin trays (well oiled)

NOTE: These fritters probably won’t hold together as well as traditional fritters as they don’t have flour to bind them. They are good for the freezer and to take in a hurry.

There are many variations using muffin trays- spinach and feta, tomato and bacon etc

Pumpkin and Cashew stuffed Mushrooms• 500g pumpkin peeled and diced and roasted in the oven till soft• 4 large flat Portobello mushrooms• 1tsp ground cumin• 1 clove garlic crushed• 1 tsp grated ginger• ¼ tsp crushed chilli• 1 onion chopped• 1 zucchini sliced• 1 cup spinach chopped• ¼ cup cashew nuts

Wipe the mushrooms with a damp cloth and place upside down in a baking dish. Mash the pumpkin and set aside. Sauté the onions until turning transparent in a little olive oil, add the cumin, garlic, ginger and chilli to the pan and cook for 1 minute. Add the zucchini and cook for 1 minute. Stir the vege mix into the mashed pumpkin with the spinach. Divide the mixture between the four upturned mushrooms and pile up. Press the cashew nuts onto the top. Bake for 10 minutes at 180 degrees.

Meat / Chicken / Fish

Crumbed fish or chicken or schnitzel• 4 fillets• 1 x 90g packet ground almonds• 1 x Tbsp powdered or grated parmesan cheese• Salt/pepper• 2 eggs beaten

Mix the almonds/parmesan/salt/pepper together. Dip meat in egg and then coat in this mix. Panfry in olive oil.Place into the oven to finish cooking. Serve with steamed veges or salad

Lamb kofta• 1kg lamb mince• 1 onion minced• 2 cloves garlic minced• 2 Tbsp parsley chopped• 2 Tbsp mint chopped• 1 Tbsp ground cumin


• 1 tsp paprika• 1 tsp Celtic salt or unprocessed natural sea salt• ½ tsp grated fresh ginger• ¼ tsp cayenne pepper

Place all the ingredients into a bowl and mix well. Shape into small balls using wet hands. Place on a baking tray and cook for 15- 20 minutes at 180 degrees Celsius.

Lamb skewers500g lean lamb leg steaks

• 1-2 Tbsp dukkah (spice mix with nuts• and sesame seeds)• 1 cup plain natural yoghurt• ½ cup grated cucumber with juice squeezed out• ½ tsp ground cumin• 1-2 tsp chopped mint• Juice from ½ a lemon• Salt and freshly ground black pepper to taste

Cut the lamb into thin strips and toss with 1-2 Tbsp of the yoghurt and the dukkah. Thread onto skewers. Grill or barbeque for 3-4 minutes each side. Mix the remaining ingredients together for the sauce.

Thai chicken balls• 1kg chicken mince• 1 cup cottage cheese• 4 spring onions finely chopped• 1 Tbsp ground coriander• ½ cup fresh coriander leaves chopped• ¼ tsp chilli powder• 1-2 Tbsp lemon juice• Celtic salt and pepper

Place all the ingredients into a bowl and mix well. Shape into small balls using wet hands. Place on a baking tray and cook for 15-20 minutes at 180 degrees Celsius.

Salt and freshly ground pepper to taste

Poach the crayfish tails in boiling water for 2 minutes, rest for 3 minutes then refresh them under cold water.Slice into medallions. Mix the remaining ingredients together to form the dressing.

Make a salad with baby spinach and mesclun mixed, 2 sliced spring onions, 1 red capsicum seeds removed and thinly sliced, 60g sunflower seeds toasted. Arrange on a platter and place the crayfish over the top. Crumble 100g feta cheese over and serve with the dressing.

Other tips and ideas

Thickening for gravies, sauces, casseroles• Use half to 1 tsp of psyllium husk sprinkled in gradually. Stir continuously until thick.• Guar Gum is a natural thickener• Coconut flour is ok in Stage 5 and for crackers and pizza bases etc

Mock spaghetti (use instead of pasta for Spaghetti Bolognaise or similar)Thinly slice raw cabbage into long strips removing any thick ridges. Pile onto plates and pour very hot sauce over the top. The heat of the sauce will soften the cabbage and it will become just like el dente pasta.


Nori rolls – (sushi without the rice)Fill with lettuce, grated carrot and beetroot, cheese, avocado, red onion, salmon or other meat, mustarddressing or mayonnaise etc etc

Satay SauceUsing butter, fry up diced onion, add peanut or almond butter, add some curry powder and salt & pepper. Then add coconut cream or milk. Use as a topping for vegetables or meat.

Sauce replacements• Tamari sauce is an alternative to soy sauce• Balsamic glaze in moderation• Mustard based dressings• Aioli

Special Occasion Recipes

Smoked salmon dip• 150g cream cheese• 150g sour cream• 100g hot smoked salmon• 1 Tbsp snipped chives• The juice of half a lemon• Salt and freshly ground black pepper to taste

Mix cream cheese in a bowl until softened then add the sour cream and mix until smooth. Add the flaked salmon, chives, lemon and salt and pepper to taste. Serve with little bird crackers and vegetable sticks.

Scallops wrapped in bacon• Enough scallops for 2-3 per person• Streaky bacon

Wrap each scallop in bacon and secure with a toothpick. Season with freshly ground black pepper. Grill or barbeque for 2-3 minutes each side.

Salmon and cream cheese roulade• 5 eggs separated• 2-3 Tbsp Fresh herbs chopped• Salt and freshly ground pepper• 2 Tbsp grated parmesan cheese• 100g sliced smoked salmon• 150g cream cheese softened• Baby spinach leaves

Preheat oven to 180 degrees. Line a baking tray with baking paper. Whisk together egg yolks, herbs, parmesan and salt and pepper. Beat the egg whites until soft peaks form. Fold the egg whites into the egg yolk mixture until combined. Spread evenly onto the baking paper lined tray and bake for 10 to 12 minutes or until lightly browned. Cool then turn onto a clean tea towel and peel off the baking paper. Spread with cream cheese up to the edges, and lay baby spinach leaves over the cream cheese. Finally lay smoked salmon over the spinach leaving a long edge free with just cream cheese, this will help the roll stick together. Rollup tightly from a long side using the tea towel to help. Wrap the whole roll tightly in glad wrap and refrigerate until ready to serve. Unwrap, slice and arrange on a platter.


Asparagus with crispy bacon and almonds• 2 rashers of bacon• 1 bunch of asparagus• 50g slivered almonds

Grill bacon until crispy. Toast almonds in the oven or in a dry pan until lightly browned. Season the asparagus with salt and freshly ground black pepper and grill or barbeque until tender and serve topped with the almonds and crumbled bacon.

Crayfish salad• 2 crayfish tails• 50ml avocado oil• Few drops of stevia• Juice of 2 limes• 1-2 tsp tamari• Salt and freshly ground pepper to taste

Poach the crayfish tails in boiling water for 2 minutes, rest for 3 minutes then refresh them under cold water.Slice into medallions. Mix the remaining ingredients together to form the dressing.

Make a salad with baby spinach and mesclun mixed, 2 sliced spring onions, 1 red capsicum seeds removed and thinly sliced, 60g sunflower seeds toasted. Arrange on a platter and place the crayfish over the top. Crumble 100g feta cheese over and serve with the dressing.

Lamb skewers• 500g lean lamb leg steaks• 1-2 Tbsp dukkah (spice mix with nuts and sesame seeds)• 1 cup plain natural yoghurt• ½ cup grated cucumber with juice squeezed out• ½ tsp ground cumin• 1-2 tsp chopped mint• Juice from ½ a lemon• Salt and freshly ground black pepper to taste

Cut the lamb into thin strips and toss with 1-2 Tbsp of the yoghurt and the dukkah. Thread onto skewers. Grill or barbeque for 3-4 minutes each side. Mix the remaining ingredients together for the sauce.

Boneless turkey roll with spinach and red pepper stuffing• 1 boned turkey 2-2.5kg• 1 onion finely diced• 1 clove garlic crushed• 1 Tbsp olive oil• ¼ cup sliced almonds• 100-120g spinach leaves• 1 tsp finely grated lemon zest• 1 roasted red pepper diced• 300g chicken mince• 1 egg beaten• 6 rashers streaky bacon• 1 litre chicken stock

Preheat oven to 180 degrees. Lay turkey skin side down and slice and fan out any thicker parts of the birdto make more even thickness. Saute onion and garlic in oil for 2-3 minutes to soften. Add nuts and cook 2-3 minutes until just toasted. Transfer to a bowl and mix in spinach, zest, red pepper, chicken mince and egg. Season with salt and pepper. Press together into a log and place down the centre of the turkey. Roll up the


turkey and tie with string to make a tidy parcel. Drape with the bacon and place in a roasting pan. Pour stock around turkey and cover with foil. Roast for 1 ¼ hours then remove foil and roast for another 60-90 minutes, basting with pan juices. Test that the juices run clear when pierced in the centre. Rest for 10 minutes before slicing.

Sweet Ideas

Berry foolWhip cream and sweeten to taste with stevia, add ½ tsp pure vanilla essence. Mix with equal quantities with thick greek yoghurt. Fold through your favorite berries and serve.

Berry Brulee• 2 cups cream• 2 tsp vanilla essence• 4 egg yolks• 20 drops stevia• Pinch of salt

Heat the cream and 1tsp vanilla until almost boiling. Whisk egg yolks , salt and stevia together. Slowly pour in the cream whisking continuously. Pour into 4 small ramekins and place in a roasting dish. Pour hot water into the roasting dish to come halfway up the sides of the ramekins. Bake at 150 degrees for 30 minutes until set. Serve with fresh berries, cherries or summer fruits.

Chocolate nut balls• 1 cup soaked nuts (any nuts – cashews/almonds )• 1 cup desiccated coconut• 1 ½ Tbsp coconut oil• ¼ cup cocoa powder• A pinch of chilli powder (optional)• Stevia (optional)• Extra cocoa or desiccated coconut for rolling

Place all of the ingredients in a food processor and blend until smooth. Roll and squeeze spoonfuls of mixture into balls and roll in coconut or cocoa powder to coat. Refrigerate until firm. May also be frozen.

Frozen grapes or cherriesFreeze grapes or cherries and add to cold drinks as ‘fruity’ ice cubes or enjoy as a sweet treats on their own.They are delicious and refreshing, especially on a hot day.

Lemon curd• 4 lemons- washed, grated and juiced (or oranges, tangelos, passion fruit, limes)• 200g butter cut into cubes• 4 eggs whisked• Stevia to taste

Heat lemon juice and zest in saucepan, add the beaten eggs and stir constantly over a gentle heat until mixture thickens. Pour into small bowls and place in fridge. Use as a dessert with cream and fruit or as a spread.

Chia puddingCombine ¾ cup of chia seeds with 2 cups almond milk and stir together. Let it sit for about ½ hour stirring


frequently. Add a pinch of salt and some of your favourite sweetener such as stevia, maple syrup or honey. Add some natural essence to taste such as lemon, almond or vanilla. You could also add fresh or frozen fruits, nuts or cacao nibs.

Chia & yogurt desert (serves 4)• 1 Cup chia gel• 1 Cup of natural plain yoghurt (or coconut cream for a dairy free version)• 1 Tbsp of dehydrated raw black current powder or cocoa powder or ½-1tsp cinnamon• Few drops of Stevia (to taste)

Combine all ingredients thoroughly. (If the mixture appears too runny sprinkle in 1tsp of extra psyllium whist stirring). Chill for 2 hours and serve

Non-alcoholic summer drink – Blueberry Ginger Bellini• 1/2 cup of blueberries• 1 Tbsp minced ginger• Stevia to taste• Juice of half a lemon• Soda water

Mash blueberries with ginger, stevia and lemon juice. Let it steep for at least 5 minutes. Strain and divide into4 champagne flutes, top each with soda water.

Some websites to check out

• Ohsheglows.com• Kateshealthycupbaord.com• Punchfork.com• Sarahwilson.com• Sweetpoison.com• ceres.co.nz• drlibby.com

miraculoss handouts - stage 5 recipes v4.indd · web viewasian pork or chicken and mushroom soup...

Documents