Coco-Nutty Granola Paleo Veggie Bread

Coco-Nutty Granola

BreakfastPaleo Veggie Bread withAvocado and Feta Smash

LunchCoconut Chicken Nuggetswith Pumpkin Mash

Dinner

Paleo Veggie Bread withAvocado and Feta Smash

BreakfastCoconut Chicken NuggetWrap

LunchOne-Pan Salmon ‘n’ SuperSlaw

Dinner

Coco-Nutty GranolaBreakfast

One-Pan Salmon ‘n’ SuperSlaw

LunchWhite Bean and ChorizoSoup with Paleo VeggieBread

Dinner

Eggy Muggin

BreakfastWhite Bean and ChorizoSoup with Paleo VeggieBread

LunchVegetable Curry

Dinner

Paleo Veggie Bread withAvocado and Feta Smash

BreakfastVegetable Curry

LunchDeconstructed Hamburgerin a Bowl

Dinner

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We recommend you start each day with a glass of hot water and slice of lemon to alkalise your body and stimulatedigestive enzymes.

SUNDAY COOK-UP

MONDAY, SEPTEMBER 8TH

TUESDAY, SEPTEMBER 9TH

WEDNESDAY, SEPTEMBER 10TH

THURSDAY, SEPTEMBER 11TH

FRIDAY, SEPTEMBER 12TH

Ingredients

1 1/2 cup almond meal

3/4 cups arrowroot flour

1/2 teaspoon sea salt

1/2 teaspoon bicarbonate of soda

5 eggs

1 1/2 teaspoon apple cider vinegar

1 large zucchini, grated

1 large carrot, grated

1/2 cup finely grated Parmesan cheese

2 tablespoons pepitas

Recipe info: Freezable, Pre-preparable, Serve Cold,Serve HotServings: 12Preparation: 15 minutesCooking: 35 minutes

Directions

1. Preheat the oven to 180°C / 325°F / Gas Mark 3and line a standard loaf tin with baking paper.

2. In a large bowl, mix together the almond meal,arrowroot, salt and bicarbonate of soda.

3. In a separate bowl and using a fork, whisk theeggs lightly with the apple cider vinegar. Addzucchini, carrot and cheese and whisk well.

4. Add the egg mix to the dry ingredients. Mix wellto combine. Pour the dough into the prepared loaftin and sprinkle with pepitas.

5. Bake for 40-45 minutes or until the top startsturning golden and a skewer comes out clean.Remove from the oven and transfer to a wire rack.Allow to cool for five minutes before slicing into1.5cm thick slices.

To freeze this loaf: cut into slices and freeze with a piece of baking paperbetween each slice and pop into zip lock bags.

Dairy-free option: Omit Parmesan cheese.

Vegan option: Unfortunately this bread is impossible to make vegan due tothe large amount of eggs. You could make our Leftover Veggie Bread insteadand substitute the two eggs for 2 tablespoons of chia seeds soaked in 6tablespoons of water to create a chia gel. Add gel to bread mixture as youwould eggs.

Alternatively substitute a loaf of bread for the recipes throughout the weekthat require Paleo Veggie Bread.

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Ingredients

3 tablespoons coconut oil or butter, melted

3 cups coconut flakes

2 cups unsalted mixed nuts, roughlychopped

2 tablespoons chia seeds

1 teaspoon ground cinnamon, optional

3 tablespoons rice malt syrup, optional(omit in weeks 2-5)

1/2 cup full-fat natural yoghurt or milk toserve

Servings: makes 5 cupsPreparation: 10 minutesCooking: 25 minutes

Directions

1. Preheat oven to 120ºC / 250°F / Gas Mark ½ andline a baking tray with baking paper.

2. Combine all ingredients, then spread evenly onthe tray.

3. Bake for about 20-25 minutes until golden,turning halfway through the cooking time. Thedarker it is, the crunchier it will be.

4. Remove from the oven and allow to cool.

5. Store it in an airtight container in the pantry forup to 2 weeks (or in the freezer for even longer!).

Note: 3/4 cup = 1 serve

If you are making this recipe in weeks 2-5 of the program, omit the rice maltsyrup. After week 5, perhaps make half a batch with the syrup, half withoutand see what you like. You can find our Activated Nuts recipe here.

We recommend Pureharvest rice malt syrup.

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This Coco-Nutty Granola is divine. Eat it like cereal or pour it over yoghurt for anafternoon snack.

Ingredients

2 slices of Paleo Veggie Bread

1/3 avocado

1 tablespooncrumbled goat's feta

1 tablespoonfinely chopped parsley leaves

squeeze of lemon juice

sea salt and black pepper, to taste

Recipe info: Gourmet, Pre-preparable, Serve Cold, ServeHotServings: 1Preparation: 2 minutesCooking: 2 minutes

Directions

1. Toast Paleo Veggie Bread until golden.

2. Meanwhile, mash avocado with feta, coriander,lemon, salt and pepper.

3. Top bread with avocado mixture.

Dairy-free option: Omit feta cheese.

For the Paleo Veggie Bread recipe, click here.

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Ingredients

350 gorganic, free range chicken breasts

1/2 bunchbroccolini, cut into 5 cm lengths(or use 1/2 cup of broccoli florets)

1 tablespooncoconut oil

2 slices lemon

2 eggs

1/4 cupflour (plain, paleo, gluten-free,coconut or almond)

salt & pepper, to taste

1 cupPumpkin Purée

1-2 teaspoonmilk (optional)

1 cupsnow peas or sugar snap peas

3/4 cupsshredded coconut

Servings: 2Preparation: 15 minutesCooking: 20 minutes

Directions

1. Preheat oven to 200°C / 400°F / Gas Mark 6.

2. You will need three separate bowls – one forwhisked eggs, one for flour and one for shreddedcoconut.

3. Cut chicken into long strips, about 2cm in width.Season flour with salt and pepper. Coat eachchicken strip in flour, then egg, then shreddedcoconut.

4. Place coated strips on an oven tray, lined with abaking sheet.

5. Wrap snow peas, broccolini, lemon slices andcoconut oil in separate baking paper, sealingtightly, and place on tray. Bake for 15-20 minutes,or until Coconut Chicken is golden brown and thechicken has cooked through.

6. Heat Pumpkin Purée in microwave (2 minutes) orsmall saucepan (2-3 minutes), adding a little milkor water so it doesn’t catch.

7. Serve half of the chicken strips, the snow peas,broccolini and all but 1/4 cup of the pumpkin fordinner.

Use the remaining pumpkin and chicken for yourCoconut Chicken Nugget Wrap lunch tomorrow.

You can find the Pumpkin Purée recipe here.

Join the 8-Week Program for more great recipes.

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Ingredients

400 gpumpkin (any variety will do), peeledand roughly chopped

1 tablespoonolive oil

sea salt, to taste

Recipe info: Freezable, Pre-preparable, Serve HotServings: makes 1 - 1 1/2 cupsPreparation: 10 minutesCooking: 35 minutes

Directions

1. Preheat oven to 200°C / 400°F / Gas Mark 6.

2. Toss the pumpkin chunks with olive oil and salt,and bake on a lined trays in the oven until tender –about 30-35 minutes.

3. Once cooked through, purée with a stick/handblender (or mash well by hand).

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Ingredients

1 whole-wheat wrap or 2 slices bread(preferably sourdough or low-sugar, gluten-free bread)

1/4 cuppumpkin mash (leftover fromCoconut Chicken Nuggets)

1/4 avocado

1 tablespoonwhole egg, full-fatmayonnaise, optional

1 smallhandful coleslaw mix (from apacket), or leftover raw shreddedvegetables such as cabbage, broccolini,carrot or baby spinach

Chicken Nuggets (leftover from dinner)

sea salt and pepper, to taste

Servings: 1

Directions

1. Spread pumpkin mash, mayonnaise andavocado across wrap or bread.

2. Top with coleslaw mix and Chicken Nuggets,then season with sea salt and pepper.

3. Roll up the wrap or top with another slice ofbread.

Paleo and Gluten-free option: Replace wrap with iceberg lettuce leaves, ricepaper or nori sheets, or combine everything in a bowl and have as a salad,rather than a wrap.

Freeze leftover whole-wheat wraps.

You can find the Coconut Chicken Nuggets recipe here, and the PumpkinPurée recipe here.

If you would like to have a go at making your own mayonnaise, there’s a recipehere.

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Ingredients

1 egg

1 teaspoonDijon mustard

1 tablespoonlemon juice

1 tablespoonwhey, optional

pinchsalt

1 cupextra-virgin olive oil

Servings: makes 1 1/4 cups

Directions

Whiz all the ingredients except the oil in a foodprocessor on a low speed for 30 seconds. With themotor running (still on low), very slowly drizzle inthe oil until the mayo is thick and smooth. (Did Imention to drizzle it very slowly? You want it topour in a very, very fine stream, otherwise it won’tform an emulsion.) If you included the whey, coverthe mayonnaise and let it sit at room temperaturefor 8 hours before refrigerating. This activates theenzymes in the whey. If you didn’t use whey,refrigerate immediately.

This recipe lists whey as an optional ingredient. Mayonnaise made with wheywill keep for 2-3 months longer than mayonnaise made without, whichnormally only lasts 2-3 weeks. You can use the whey that is left over frommaking your own Cream Cheese. If you don’t have any whey that’s fine, butuse up the mayonnaise within a week or two.

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Try this homemade mayonnaise for an additive free alternative.

Ingredients

2 smallbaby new potatoes, sliced veryfinely (approx 2 mm)

1 bunchbroccolini, chopped into bite-sizedpieces

250 gcoleslaw mix

1 tablespoonmacadamia nuts (optional,can substitute for almonds or cashews)

1 teaspoonapple cider vinegar

1/2 tablespoonolive oil, plus extra togrease

salt and pepper, to taste

1 wild salmon fillet of approx 300g, skin on

1 teaspoonsmoky paprika

Servings: 2Preparation: 10 minutesCooking: 12 minutes

Directions

1. Preheat oven to 200°C / 400°F / Gas Mark 6.Lightly grease a baking dish with olive oil.

2. Toss the broccolini, potato, coleslaw mix,macadamias, apple cider vinegar, olive oil and saltand pepper together.

3. Cut salmon fillet in half to create two evenportions.

4. Spread slaw over half of the lightly greasedbaking dish and place salmon fillets skin-down onthe other side. Sprinkle the salmon with paprika.

5. Bake for 12-15 minutes, uncovered.

Remove from oven and serve up one half of thesalmon with half the coleslaw and package up therest for lunch tomorrow.

Note: If you don’t like/can’t buy salmon, you can useocean perch or mahi mahi instead.

The potatoes will need to be sliced very finely in orderto cook through in the oven. We suggest using a verysharp knife or mandolin.

You can find our recipe for Par-Cooked-and-Frozen Vegetables here.

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Ingredients

1 1/2 cupdried white beans, soaked,drained (or 3 cans, rinsed and drained)

4 cupswater

3 cupschicken stock

1/4 cupolive oil

4 cloves garlic, crushed

1/2 cupcoarsely chopped flat leaf parsley

sea salt and black pepper, to taste

1 small good-quality chorizo sausage(125g), halved lengthways, thinly sliced

1 slice of Paleo Veggie Bread, toasted

Recipe info: Freezable, Gourmet, Pre-preparable, ServeHotServings: 2Preparation: 5 minutesCooking: 55 minutes

Directions

1. Place soaked beans and water in a largesaucepan. Simmer covered for 50 minutes or untiltender. Drain.

2. Blend beans and chicken stock in batches untilsmooth.

3. Heat 2 tablespoons of oil in cleaned saucepan.Add garlic, parsley and pureed beans. Simmer,uncovered for 5 minutes, or until heated through.Season with salt and pepper.

4. Meanwhile, heat remaining oil in a large fryingpan. Add chorizo and cook until golden and crispy.

5. Divide soup between a bowl and a container. Topbowl with half the chorizo and a drizzle of thechorizo oil. Wrap remaining chorizo in foil andplace in fridge for lunch tomorrow with container ofsoup.

6. Serve with toasted Paleo Veggie Bread.

If using canned beans commence recipe from step 2.

For the Paleo Veggie Bread recipe, click here.

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Ingredients

1/2 cupbaby spinach leaves (throw in somepar-cooked frozen broccoli if you like)

1/4 cupfrozen peas

1 egg

pinchgrated cheddar, parmesan or feta

Recipe info: Child Friendly, Serve HotServings: 1Preparation: 1 minuteCooking: 2 minutes

Directions

Muggins are a muffin-type creation made in a mug– perfect for taking to work or on road trips. Eatingwhile driving isn’t great, nor is using a microwave,but if it’s the difference between eating a solidbreakfast and not«

1. Place the vegetables in a large coffee mug with adash of water.

2. Microwave on high for 30 seconds – 1 minute.

3. Crack in the egg, add the cheese and stir loosely.

4. Microwave again for 30 seconds – 1 minute. Eatwhilst still warm.

Dairy free option: Omit Parmesan or replace with yeast flakes.

You can find our Par-Cooked-and-Frozen Vegetables recipes here, here,and here.

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These muggins are perfect for taking to work or on road trips.

Ingredients

2 headsbroccoli, chopped into bite-sizedpieces, the stalks cut into 1cm cubes

1 cauliflower, chopped into bite-sizedpieces, the stalks cut into 1cm cubes

Preparation: 5 minutesCooking: 2 minutes

Directions

1. Using a pot with a steamer (or double steamer)bring 2-3 cms water to the boil and steam thebroccoli and cauliflower for 1-2 minutes (blanch toabout 70% done; they should still be quite firm).

2. Rinse the vegetables in cold water to stop thecooking process, drain and set aside to cool.

3. Once cool, divide each vegetable into largecontainers or zip lock bags and place in freezer.

4. “Break off” what you need as you go, as youwould frozen peas.

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Ingredients

1 tablespooncoconut oil or olive oil

1 small brown onion, finely chopped

1 clovegarlic, crushed

2 cm piece fresh ginger, minced

1 teaspoonground cinnamon

1 teaspoonchilli flakes (optional)

2 teaspoonsground cumin

1 teaspoonground turmeric

1 cupbroccoli florets

1 small carrot, cut into bite-size pieces

1 small bulb fennel, thinly sliced

1 small zucchini, cut into bite-size pieces

1/2 punnet cherry tomatoes, halved

2 cupsbaby spinach leaves

270 ml can coconut cream

1 handfulcoriander

1/4 cupnatural full-fat yoghurt, to serve

Recipe info: Freezable, Pre-preparable, Serve HotServings: 2Preparation: 10 minutesCooking: 20 minutes

Directions

1. Heat coconut oil in a saucepan, add onion andcook until softened. Add garlic, ginger and spices.Stir constantly, ensuring that they do not burn.When the spices smell fragrant add remainingingredients, except spinach and herbs. Cover andsimmer until vegetables are tender, about 15-20minutes. If it is too dry, add a little water.

2. Stir through spinach, heat until wilted. Addcoriander and remove from heat.

3. Serve with natural yoghurt.

Vegan option: Replace yoghurt with coconut yoghurt or extra coconut milk.

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Ingredients

4 meatballs (find link to meatball recipebelow)

2 largehandfuls of rocket or baby spinachleaves

1 carrot, grated

1 smallbeetroot, grated

1/2 avocado, cubed

1/2 cupgrated Cheddar cheese

1/2 brown onion, sliced

2 teaspoonsapple cider vinegar

pinchthyme

1/2 cupfull-fat natural yoghurt

1 teaspoonharissa paste or powder

mustard, to taste

pickles or fermented cucumbers, to serve

Recipe info: Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Cold, Serve HotServings: 2Preparation: 15 minutesCooking: 20 minutes

Directions

1. Make up the meatballs following the preparationinstructions in the recipe link below.

2. Divide the rocket, carrot, beetroot and avocadobetween two bowls or a bowl and a lunchbox.

3. In a small pan, heat the oil and fry the fourmeatballs over medium heat until brown on allsides. Allow them to fall apart a little, if need be.Chunks are great!

4. Place on top of salad and top with grated cheeseto melt.

5. Lower the pan heat and cook the onion in themeat juices. Take a good 5 minutes to “sweat” theonion, so it gets a caramel flavour.

6. Deglaze with the vinegar, add thyme, and cook alittle longer until very soft, then divide between thebowl and lunchbox.

8. Serve with yoghurt, harissa, mustard andcucumbers, or as desired.

Optional extras: whole egg mayonnaise; cherrytomatoes, basil leaves, sauerkraut.

You can find the Meatballs recipe here and our Fermented Cucumbersrecipe here.

For a dairy-free option: omit cheese. Replace yoghurt with mayonnaise.

Join the 8-Week Program for more great recipes.

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Ingredients

coconut oil, butter or ghee, for greasing

300 gbeef mince

1/2 smallbrown onion, finely diced

1/4 cupchopped flat-leaf parsley

1/2 teaspooncracked black pepper

pinchsea salt

Servings: makes 4

Directions

In a large bowl, combine all ingredients and mixwell using your hands- use latex-free gloves if youprefer.

Divide mixture into 4 even-sized meatballs.

Heat a little oil in a pan over medium heat. Cookmeatballs on all sides, for 5-8 minutes in total.Cover for a couple of minutes before serving, toallow them to cook through.

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