Sweet Potato and Zucchini Fritters

Sweet Potato and Zucchini Fritters

Dairy Free/Egg Free/Gluten Free/Wheat Free

This is a great choice for fussy eaters. Enjoy for breakfast, as a snack or serve with a healthy salad for lunch or dinner.

Grate 2 cups of zucchini (squeeze out moisture).

Grate 2 cups of sweet potato

2 Eggs (or 2 tbsp of Chia seeds soaked in 3 tbsp of water)

1/4 cup of flour (or almond meal)

3 shallots, chopped finely. Parsley, chopped

Salt and pepper to taste

Mix all ingredients together, form into balls then flatten with your hands

Cook in an frypan on each side until done. Ok to freeze … Enjoy!

Creamy White Sauce - dairy free

Creamy White Sauce

1 small cauliflower – cut into pieces
1 large potato – cut into smaller pieces
Stock or water (salt, pepper/etc), enough to cover

Place the above ingredients into saucepan and cook until tender
Once cooked – place in blender and blend
Let stand for a few minutes to thicken
Enjoy with meat, vegies, seafood/etc

Healthy Flat Bread Options

Healthy Flat Bread Options

The three ingredients that make up this magical batter are: almond flour, tapioca flour and coconut milk (the kind that comes in a can and it must be full fat). If making naan (or pizza crust or a tortilla), then add a bit of salt. If you want this to be a dessert crepe, then leave it as is. This batter is great because you can add whatever you want to it.

Want garlic naan … then add chopped garlic.

Another variation
1 cup tapioca flour, 1 cup quinoa flour … mix together with whisk. Add 3/4 cup of water, mix with whisk. Add 2 tablespoons olive oil. Whisk and then cook like a pancake.

You can leave to stand for half hour or overnight, but you don’t have to. You just use a hand whisk, just to combine, then use butter in the pan to cook. Very easy and quick to make! Takes about 2 minutes to whisk them up.

Can be used for Pancakes, sweet, plain or with butter. Crepes, savoury toasted in the pan, add cheese, tuna/etc and fold it over in pan and cook on both sides to melt.

Wraps, absolutely delicious as salad wraps with lettuce, avocado, carrot, tomato, salmon, smoked salmon, chicken etc. In toaster/flat sandwich press as toast or to have with soup.

Like a naan with curries. Toasted it becomes really crunchy and is ideal to use with dips, or nachos and even as a pizza base.

Grain Free Butternut (or Sweet Potato) Flatbread

Makes about 5 small rounds (1 serving)


1 Tbs. coconut flour,

1 1/2 tsp. gelatin,

3 Tbs. well cooked and mashed butternut squash (or sweet potato),

1 Tbs. butter, ghee or coconut oil,

1 egg,

1/4 tsp. sea salt (more or less to taste).

You can double the recipe if desired.

Have all ingredients at room temperature, (If the squash and butter is cold, you can stir them together in a saucepan over low heat to bring them to room temperature). Preheat the oven to 200 degrees C and line a baking tray with baking paper. Stir together the coconut flour and gelatin.

Stir together the squash and the butter until smooth. Stir in the coconut flour/gelatin mixture until combined, then stir in the egg and sea salt.

Spoon into rounds on the baking sheet. You can make these thinner or thicker– experiment and find what you prefer! Generally, about 1 centimeter or even thicker.

Bake for about 12 minutes, then carefully peel them off the baking paper and flip. Bake for another 5 minutes (or longer), until they are dry to the touch and pliable. (They will take longer to cook if they are thicker and they will cook faster if they are thinner… you know the drill.) Let cool completely, then enjoy within an hour or so of baking for the best texture.

Spicy Thai Pumpkin Soup with coriander pesto

Spicy Thai Pumpkin Soup with Coriander Pesto

Dairy Free/Egg Free/Gluten Free/Wheat Free/Nut Free

This soup is so tasty and is a favourite of my husbands. Perfect for cold winter nights.  The pesto really makes this soup.

2 bunches of fresh coriander, roots trimmed. Reserve a few leaves for a garnish

Zest and juice of 1 lemon

2 garlic cloves

4 tablespoons of olive oil (80mLs)

1 onion chopped

2 teaspoons grated ginger

1 tablespoons of Thai Red Curry Paste

1 kg of pumpkin peeled and cut into small cubes

2 cups (500 ml) vegetable stock

400 ml canned coconut milk



To make the coriander pesto whiz the coriander, lemon zest, lemon juice and garlic in a food processor.

Slowly add 3 tablespoons (60 ml) of the oil to make a sauce consistency, adding a little warm water if necessary. Season to taste.

Heat the remaining tablespoon (20 ml) of oil in a large pan over a medium heat.

Add the onion and stir for 1 minute. Add the ginger and curry paste and stir for another minute.

Add the pumpkin and stock, bring to the boil, then simmer over a low heat for 15 minutes, until the pumpkin is cooked.  Cool slightly, then blend until sooth. Return to the pan, add the coconut milk and season to taste, warm throughly.

To serve, pour the soup into bowels and swirl in a spoonful of the coriander pesto. Garnish with the reserved coriander leaves.

Serves 4-6




1 Egg

1 Banana

½ cup oats

¼ cup milk


Whiz in blender and cook in a hot non-stick pan.

Pear & Prune Breakfast Bowl

Pear and Prune Breakfast Bowl

2 ripe pears

6 prunes

Grated apple

90g walnuts

1 tsp chia seeds

Pinch of cinnamon



Cover prunes in water and soak overnight.  In another bowl cover walnuts with salted water and soak overnight as well.

Drain the prunes and reserve the liquid. Soak the chia seeds in the reserved prune liquid for 15 to 20 min’s.

Put pears, prunes, walnuts, chia seeds and cinnamon into blender and blend until soothe. Add the reserved prune liquid if needed.

Pour the mixture into a bowl and top with grated apple.

Will last a few days in the fridge.

Chia Pudding or Breakfast Bowl

Chia Pudding

1 Tbsp. of chia seeds

165mls of coconut milk

Sweetener of choice (honey/maple syrup/stevia/cinnamon)

Fresh or frozen berries

Nuts or seeds or LSA


Add the chia seeds, coconut milk and sweetener to a mason jar or other container with lid and leave overnight. When ready to eat add other ingredients.

Cauliflower Rice

Cauliflower Rice

I small cauliflower, cut off storks leaving only the florets.

Pulse in a food processor until they appear to be grain size.

Can be lightly steamed, stir fried or served raw.


Note: I serve mine raw, allowing the heat of the curry or stew I have cooked to warm the cauliflower

Millet Snack Bars

Millet Snack Bars

1 cup pitted dates, soaked in water for at least 30 min’s

1 Tbsp coconut oil

1 cup mixed nuts (I used walnuts, macadamia, sesame and pumpkin seeds)

1 cup puffed millet

1 Tbsp of almond butter


Drain the pitted dates and add them to the food processor, together with the coconut oil and the almond butter. Pulse to make into a puree.  Add the mixed nuts and seeds, pulse to blend together.

Transfer mixture into a bowl, add the puffed millet and mix well.

Spread evenly into a baking pan lined with baking paper.

Freeze for 1 hour before slicing and serving.


Vegetable Targine

Chicken Tagine

1 kg chicken pieces or thigh fillets (I use thighs)

Sm container of quince paste or dried figs

1 or 2 cans artichokes

Onion cut into sm wedges


1 punnet of cherry tomatoes


2 or 3 pieces preserved lemon

2 or 3 tsp Ras el Hanout or other Moroccan spices

1.5 cup chicken stock



Cook onion and garlic in olive oil until soft

Add chicken pieces and spices, stir until coated and lightly browned.

Add stock, artichokes, quince paste, preserved lemon and cherry tomatoes

Cook on simmer for 1.5 hours.

Serve with rice or cauliflower rice, yoghurt and flat bread.

Serves 4

Green Bean Stew

Green Bean Stew

Serves 4

Cooking time 2.5 hours


500g fresh green beans

500g stewing meat, cubed and meat bones if possible to add flavour

1 lge onion chopped

½ cup ghee or substitute

1.5 tsp salt

½ tsp pepper

½  tsp mixed spice

2 Tbsp tomato paste blended with 2.5 cups water or 1 x 445g can tomato soup, blended with 2 cups water

2 cloves garlic

1 tsp ground coriander



String the beans. Slice down the centre or leave whole

Lightly brown the meat, bones and onion in the ghee.  Mix in the beans and fry for a few min’s.

Add the salt, pepper and mixed spice, then pour in the tomato paste.

Bring to the boil, cover and simmer slowly until the meat is very tender.

Crush the garlic with a pinch of salt and fry in a little ghee until the garlic smells sweet.  Stir this into the cooking stew.

Serve with Rice Pilaf.

You can substitute peas for the beans.