Beef and Beetroot Healthy Sliders

Screen Shot 2019-09-23 at 3.31.43 pm.png

Serves 8

NB: I used a combination of beef and pork mince, however, this can be substituted for personal preference or if vegetarian, by using other proteins like chicken or jackfruit for veg.

1/2 Red Onion, sautéd in coconut oil
Melrose Coconut oil, for frying burgers and onion
250g beef mince
250g pork mince
1/2 large beetroot finely grated (approx 145g)
1 Tbsp dehydrated quality bone broth stock (I used San Elk)
1 tsp Melrose Essential Reds
1 tsp organic dried Basil
1 tsp organic dried Cumin
1 tbsp Almond Meal (15g)
1 tbsp Melrose Balsamic Vinegar.

Sauté onion until soft and then mix all ingredients together by hand (do not use a food processor as may overmix). Spoon out ~1/4 cup portions and pan fry in pan heated with Melrose coconut oil. Press down with fork and sear both sides to lock in flavour. Cook approx 3-5 mins on each side or until browned and cooked through to your liking. Serve with carrot and beet chips and side salad.

Thai Chicken Meatballs

Photo Sep 15, 7 11 37 PM.jpg

Who wants the easiest thai chicken meatball recipe!? OMGEEE these are so delicious and healthful.Try them and let me know how you go!

500g chicken mince
1 cup fresh coriander, finely chopped
1 heaped tsp @melrosehealth essential REDS
1 tsp rock salt, and pepper to taste
1 clove garlic (I used elephant garlic they rock!)
1 tsp chilli
1 tbsp nutritional yeast
1 heaped tsp quality dehydrated bone broth (I used @san_elk)

1. Mix all ingredients together and roll into balls
2. Pan fry in oil until browned on both sides (I used @melrosehealth coconut oil, you can get the liquid if you don't like the taste of coconut but I can't taste it)
3. Serve on a huge bed of greens, you can whip up a quick homemade dressing of extra virgin olive oil, salt, and lemon juice and use some extra coriander in the salad.

Do you like coriander? It can be a polarising herb so you can swap out for other herbs - clearly I love it!!!

ABC Slaw


2 x orange carrots (or purple!)
2 x raw Beetroot (peeled)
1 x Apple
1/2 red onion
Juice of 1 lemon (or lime), large bunch of fresh coriander
Olive oil, lots of unrefined salt and apple cider vinegar* to taste (*optional)

1. Put all the ingredients including oil and vinegar through thermomix, food processor with a course shredder setting.

Optional: You can experiment with different fresh herbs & spices like mint, ginger &/or turmeric for a different flavour. Enjoy!

Baked Salmon Parcels

Salmon Parcels.jpg

4 x Salmon Fillets
1 Bunch of broccolini
1 Bunch of asparagus
1 Zucchini, sliced
½ a lemon, thinly sliced

2 tablespoons of tamari
1 tablespoon of sesame oil
1 clove of garlic, crushed
2 teaspoons of ginger
Juice of ½ Lemon

In a small bowl, whisk together the tamari, sesame oil, lemon juice, garlic and ginger and set aside.
Cut out 4 squares of foil and baking paper. Place the salmon in the centre of each square and evenly distribute the veggies either side.
Spoon the sauce over each parcel and sprinkle with some chilli flakes, few slices of lemon and a good seasoning of salt & pepper.
Close the parcels. Fold over the edges of the foil together to seal and place the parcels on a baking sheet. Can be prepared up to 1 day ahead.
Cook the parcels. Heat oven to 180C and place the parcels in the oven for 15-20 mins or until salmon is cooked to the way you like it! Serve & Enjoy

Baked Salmon with Veggie Chips

Photo Jul 13, 2 17 27 PM.jpg

2 carrots, peeled, cut into thin chips
2 zucchini, cut into chips
2 beets, cut into chips
Broccoli and cauliflower florets
4 x 100g salmon fillets
Coconut Oil
2 - 3 tsp of mixed herbs , dried broth @sanelk is a good one, and nutritional yeast as seasoning
Salt & Pepper to taste

Avocado Dip
1 Avocado
Juice of 1 lemon
Green Chilli
Salt & Pepper to taste

Preheat oven to 200 celcius fan forced. Line a large baking tray with baking paper. Place all the vegetables in a bowl and massage with coconut oil. Add mixed herbs, season to taste and toss to coat well. Spread over the prepared tray. Bake for 25 minutes. Or you can do them in your air fryer!

Remove the tray from the oven and add the salmon. Season to taste with salt, pepper, dried bone broth. Return to the oven and bake for 10 minutes.

Meanwhile, make the avocado dip. Place all the ingredients in a small food processor and blend until well combined and smooth. Add a little water to loosen, if needed. Season to taste.

Divide the veggie chips and salmon among serving plates. Top with Avocado Dip. This is a good one for all the fam! Make sure you make enough to have for lunch tomorrow too - it's a winner.

Beef & Beetroot Burger

Screen Shot 2019-04-12 at 4.49.50 pm.png

500g organic beef mince
1 organic beetroot, peeled and finely grated
½ a brown onion
2 garlic gloves, finely chopped
1 - 2 tbsp of fresh rosemary, finely chopped
1 tsp Salt
1 tsp Coconut Oil + extra for frying
Optional: add a few extra veggies in such as carrot or zucchini.

Lightly sauté the brown onion and garlic in a little coconut oil – over medium heat
Remove from heat and add to a mixing bowl with the remaining ingredients. Use your hands and combine everything together. Roll into patty sized balls
Heat a little coconut oil in the pan again on a medium heat.
Cook patties for roughly 5 – 6 mins on each side until browned.
Serve burgers on a mushroom bun or in a lettuce cup! YUMMMMy!

Image sourced from pinterest.

Broccoli & Cauliflower Rice

Screen Shot 2019-03-12 at 12.39.31 pm.png

1 1/2 cauliflower rice
1 1/2 cup of broccoli rice
2 tablespoons tamari
1 tablespoon sesame oil
1 tablespoon freshly grated ginger
2 eggs, beaten
2 cloves garlic, minced
1 onion, diced
2 - 3 cups of mixed veggies (peas, celery, mushrooms, kale, carrots, zucchini)

To make cauliflower and broccoli rice: Roughly chop cauliflower and broccoli. Using a food processor, process stems until finely chopped.
Heat coconut oil in a wok over high heat. Add egg. Stir-fry for 30 seconds or until scrambled and just cooked. Put aside. Add coconut oil to wok over high heat. Add garlic and onion to the skillet for about 3-4 minutes. Stir in your veggies and cook, stirring constantly, until vegetables are tender, about 3-4 minutes. Stir in cauliflower & broccoli rice, eggs, sauce mixture (Tamari and sesame oil). Cook, stirring constantly, until heated through and the rice is tender, about 3-4 minutes. Serve with a handful of fresh coriander and sprinkle of sesame seeds and ENJOY!
Option to add protein source such as tempeh, grilled chicken or prawns!

P.S this recipe is perfect for weekly meal prep as you can make a big batch and divide into containers for each day!

Serves 4 - 6

Image source: Pinterest

Cauliflower Rice


½ Cauliflower (alter serving as required!)
4 tablespoons coconut oil
Sea salt
Season with cumin and rosemary or herbs of choice
*Use organic where possible

1. Preheat oven to 200 degrees, line baking tray with foil
2. Wash and cut cauliflower in chunks and chop in thermomix or food processor until fine
3. Lay on lined baking tray
4. Dress with coconut oil, cumin, herbs and generous amount of sea salt
5. Bake at 200 degrees for about 25 minutes or until cooked and to desired crispiness. Check at half way point and push around the tray.

Cauliflower Steak

Screen Shot 2019-01-15 at 3.56.09 pm.png

1 large head cauliflower, sliced lengthwise through the core into 4 'steaks'
1 - 2 tablespoons of coconut oil
1 tablespoon fresh lemon juice
2 cloves garlic, minced
1/3 cup chopped parsley
1 tsp each ground cumin, coriander, paprika, turmeric, quality salt & pepper

Preheat oven to 200 degrees
Combine coconut oil, lemon juice, garlic, spices, salt, and black pepper together in a bowl. Pour 1/2 of the marinade over the tops of the cauliflower steaks.
Roast cauliflower steaks in the preheated oven for 15 minutes. Gently turn over each steak and pour with remaining marinade. Continue roasting until tender and golden, 15 to 20 minutes more. ENJOY!!

Image source: Pinterest

Chicken Burgers

Chicken Burgers.jpg

500g chicken mince (organic or free range)
1 egg
1 carrot, grated
1 zucchini, grated
1 bunch coriander, chopped
1 red chilli, chopped
1 large knob of ginger grated on mandolin
1 pinch salt
1 tsp tamari
Coconut oil for frying
Optional - chopped green beans or chopped broccoli (chop quite fine so they mix in well with the mince mix)

*Use organic where possible

1. Grate carrot and zucchini in food processor on small blade
2. Mix all other ingredients in a bowl
3. Use a large spoon to form burgers
4. Fry on medium to low heat and turn after roughly 5 mins, continue to cook for 20 minutes or until cooked through

Chicken Schnitzel

Screen Shot 2018-09-03 at 12.17.25 pm.png

Makes: 4 Servings

1 cup almond meal
1 cup shredded coconut
½ teaspoon sea salt
3 chicken breasts, cut in half
3 organic large eggs
½ cup parmesan (omit if dairy intolerant)
* use organic where possible

1. In large bowl, mix together almond meal, salt, coconut, parmesan.
2. In medium bowl, whisk together eggs
3. Roll chicken breast in egg, followed by dry mix
4. Pan fry on medium heat in coconut oil until chicken cooked through and golden brown

Chicken Soup

Chicken Soup Edited.jpg

Prep Time: 20 mins Makes: 8 Servings

2 litres of chicken stock/bone broth (home made or organic store bought)
2 cups shredded chicken meat (if time poor can buy organic roast chicken)
¼ cup white wine
4 tablespoons apple cider vinegar
1 tablespoon coconut oil
1 ½ cups finely chopped celery
1 ½ cups finely chopped carrots
2 - 5 cloves garlic, minced (a garlic crusher works a treat)
1 tablespoon finely grated ginger
2 teaspoons turmeric (fresh or dried)
1 tablespoon chilli (fresh or dried)
1 cup (loosely packed) finely chopped parsley
½ cup (loosely packed) finely chopped fresh coriander
2 bay leaves
Generous seasoning of sea salt
* us organic ingredients where possible

1. Add the finely chopped celery, carrots and a splash of coconut oil to the bottom of a cooking pot on a medium heat. Let it simmer for 3-5 minutes or until the vegetables soften.
2. Add your stock to the cooking pot, together with the chicken meat. Bring to a gentle simmer and cook for 5-10 minutes or until vegetables soften further and wine has cooked off.
3. Add the garlic and spices and simmer for another minute or so. Season generously with sea salt. Remove the pot from the heat and stir through the coriander and parsley. Serve immediately.

NB: After removing the meat from the bones you can make another batch of stock by covering the bones with water, adding some thyme, celery, carrot and onion and simmering for a further two hours on the stove-top. Use this as a base for your next batch of soup.

Crunchy Carrot Chips

Screen Shot 2019-02-10 at 1.33.42 pm.png

3 - 4 Carrots

Chop carrot in strips (chip like shape) and arrange on baking tray. Massage coconut oil, herbs (cumin, rosemary, sea salt & cinnamon) and a splash of white wine vinegar into carrot. Roast in preheated oven at 200 degrees for 35 - 40 minutes until golden. Serve by themselves with a homemade guacamole or with grilled chicken, a juicy steak or baked salmon.

Image source: Pinterest

Crunchy Detox Salad

Crunchy Detox Salad.jpg

Ingredients - Serves 2
1 - 2 cups of kale
1 cup cauliflower
1 cup broccoli
½ cup red cabbage, roughly chopped
½ cup carrots, roughly chopped
½ cup fresh coriander
½ cup fresh parsley
2 celery stalks, diced
½ cup of beetroot, grated or cubed
handful of slivered almonds
generous handful of sunflower seeds
½ avocado, diced
tablespoon of sauerkraut

½ cup lemon juice
1 tablespoon fresh ginger, peeled and grated
2 tablespoons of apple cider vinegar
1/8 cup of tahini (optional)
pinch of sea salt

Detox Soup

Detox Soup NEw copy.jpg

1 cup broth (I like @nutraorganics tumeric chicken or beef)
½ avocado
1 large handful parsley
1 large handful coriander
½ cup broccoli
½ cup cauliflower
½ zucchini
Juice from ½ fresh lemon
Salt and pepper
½ zucchini as zoodles (pour soup over the top of the zoodles)

Steam Cauliflower, Broccoli & Zucchini. Add all ingredients into a blender! Serve on a bed of zucchini noodles.

Healthy Fish & Chips

Crusted Salmon.jpg

4 Salmon Fillets
½ cup almond meal
A generous handful of coriander, finely chopped
Sprinkle of chilli flakes
Salt & pepper

Carrot Chippies
Recipe here & here

Combine fish crumb (almond meal, coriander, chilli flakes, salt & pepper) and sprinkle on a small plate, whisk an egg in a bowl, and sprinkle almond flour on a separate plate.
Roll fish in crumb then, dip fish into egg, and then into crumb again.
Cook fish in a non-stick pan, on medium heat, for 3 minutes each side until golden.
Serve with a side of my carrot chippies and ABC Slaw! Enjoy

Meatball Soup

meatball soup 2.jpg

1.5-2l water depending on how many veggies used
1 tsp coconut oil
Veggies - zucchinis, carrots , celery tops, green beans, broccoli , red onion etc.
2 tsp gluten free yeast free vege spread
Lots of good quality salt
1tbs apple cider vinegar
1 cup chicken broth
1 handful fresh coriander
1 tbs Morlife Superdip mix spinach, herb and onion

1 kg mince of choice (I used 1/2 kg beef, 1/4 kg each pork and veal)
1 handful fresh coriander
2 tbs nutritional yeast
1 tsp vege spread
1 tsp coconut oil
1 garlic clove, minced
2 tsp of salt
1 egg

Stir fry veggies in coconut oil until soft. Add broth and water and bring to boil, turn down to low. Add super dip mix, salt, vege spread. Cook for 20 mins. Add coriander and meatballs and serve.
Meatballs - mix all ingredients together except coconut oil and roll into small balls. Pan Fry in coconut oil until crispy on both sides. Add to soup and serve. Top with extra fresh coriander. Yum!

Minty Zucchini Loaf

Minty Zucchini Loaf.jpg

1 large zucchini or 2 small , grated, squeeze out juice
4 eggs
1 tsp aluminum and gluten free baking powder
1/4 cup nutritional yeast
1/8 cup almond milk
3 tbs fresh mint finely chopped

Simply beat everything together and pour in a loaf tin, I use silicon ones and line with baking paper. Pop in preheated oven at 180 degrees and cook for about 45 minutes or until browned and springs up lightly on touch and is cooked through.

Rainbow Rice Paper Rolls

Screen Shot 2019-07-03 at 2.03.14 pm.png

Rice Paper rolls are a great way to make eating the rainbow fun and my creamy almond butter sauce makes it 1000x better. I used to find these so daunting to make because well... just look at them! But they really are just so easy and super nutrient dense. And FUN!!! The kids can get involved too - it's a great little hack to get your kids to eat their own creations! Try it and let me know how you go!⁣

8 Rice paper sheets⁣

Experiment with the filling - here are some examples!⁣
Red cabbage⁣
Mint & coriander
200g of protein of choice (chicken/salmon/tempeh)⁣

Almond Sauce Recipe HERE

Cut and shred your vegetables. Place the rice paper sheet under warm water until it becomes soft then carefully lay flat. In the centre add the protein & veggies. Fold the paper over the filling, then fold in the edges (like a burrito) & roll it up. Repeat until finished and sprinkle with sesame seeds.⁣

Whisk together sauce ingredients in a bowl until creamy. ⁣

Image source: @pinterest