Thermal Cooking Methods...6 ~ METHOD ~ v2 pksof organic Tofu, cut into slices v2 cups breadcrumbs v2...

DECEMBERE-BOOKmealsmadeeasy.recipes

Thermal Cooking Methods

2

MEAL PLAN OVERVIEW

WEEK 1Burrito Bowl

Tandoori Lamb Kebabs

Parmesan Crusted TofuVegetarian Pasta Salad

San Choy BauBONUS: Lemon Tarts

WEEK 2Thai Beef Salad

Fish Parcels

Ham & Pineapple BurgersSatay Chicken Wraps

Honey & Lemon Roast ChickenBONUS: Sweet Potato & Bacon Slice

WEEK 3Sausage Turmeric Oven Bake

Traditional Egg & Bacon PieCitrus Chicken Salad

Veggie Pasta BakeGarlic & Rosemary Slow Cooked Roast

LambBONUS: Nut Free Muesli Bar Slice

WEEK 4Pizza

Tuna Bake with a TwistCous Cous Salad with Shredded Chicken

Paleo Steak BurgersCurried Sausages

BONUS: Weetbix Slice with Healthified Twist

3

Burrito Bowl

Tandoori Lamb Kebabs

Parmesan Crusted Tofu

Vegetarian Pasta Salad

San Choy Bau

BONUS: Lemon Tarts

DINNERS: WEEK 1

4

~ METHOD ~

1. Re-heat your meat of choice or serve it cold2. Cook your rice as per packet instructions3. Make your corn salsa 4. Wash and prepare your mixed salad5. Assemble and serve

v Pre-Cooked Meat –pulled pork, shredded chicken, BBQ chicken, tuna, salmon etc

v Cooked rice. Approx. ¼ cup per serve

v Corn Salsa. Approx. ¼ cup per serve. (see pg. 32.)

v Mixed salad. Approx. handful per serve

~ INGREDIENTS ~

Serves Lots

BURRITO BOWL WEEK 1

15 mins 25 mins

v Avocado – as much as you like

v Sour Cream – as much as you like

5

~ METHOD ~

1. Chop up all vegetables and lamb into large chunks, then set aside in separate bowls.

2. Pour marinade over lamb and mix until well combined (the longer you marinade, the better the taste. Suggest doing this the night before cooking).

3. Thread vegetables and lamb onto skewers and grill on the BBQ until cooked.4. Serve with salad.

~ INGREDIENTS ~Serves 6

TANDOORI LAMB KEBABS WEEK 1

20 mins 10 mins

v 800g lamb steaks or diced lamb

v Tandoori marinade (see pg. 33)

v Vegetables of choice (ie. Capsicum, red onion, squash and zucchini)

v 10+ large kebab sticks (well soaked or metal)

TANDOORI LAMB KEBABS WEEK 1

6

~ METHOD ~

v 2 pks of organic Tofu, cut into slicesv 2 cups breadcrumbs v 2 tbsp. mixed herbsv 1 cup freshly grated parmesan

cheesev½ tsp. saltv½ cup plain flourv 1 egg whisked with 2 tbsp. waterv Ghee and olive oil for frying


PARMESAN CRUSTED TOFU WEEK 1

10 mins 10 mins

1. In a bowl mix together the breadcrumbs, mixed herbs, cheese and salt until well combined.

2. Place flour in a separate bowl and the egg mixture in another.3. Coat the Tofu in the flour, then egg, then breadcrumbs.4. Heat ghee and oil in a pan over medium heat. Fry Tofu slices until crisp on one side then

flip over and brown the other side. 5. Serve with side of choice

PARMESAN CRUSTED TOFU WEEK 1

7

~ METHOD ~


VEGETARIAN PASTA SALADDINNERSWEEK 1DAY 3 (CONT.)

10 mins 15 mins

v 1 pack spiral pasta (GF if preferred).

v 1 pack cherry tomatoesv¼ cup leafy green pesto (see pg.

36)v 50g baby spinachv 2 cups organic Tofu dicedv 2 tbsp. olive oilv¼ cup pine nutsv¼ cup walnutsv¼ cup parmesan cheese, shaved

1. Cook pasta as per packet instructions then strain and set aside.2. In a frying pan over medium heat, dry roast the nuts until lightly browned, stirring

constantly then set aside to cool.3. Heat oil in the same frying pan and cook tofu until lightly golden brown then set aside to

cool.4. Slice cherry tomatoes in half.5. Mix all ingredients in a bowl together then serve.

TIP: Best served within 12 hours. Great as a meal on it’s own or as a side at a BBQ.

VEGETARIAN PASTA SALAD WEEK 1

8

~ METHOD ~


STEAK AND PEPPER PIE WITH MUSHROOM GRAVY

DINNERSWEEK 1DAY 4

20 mins 10 mins

Fillingv 4 spring onionsv 500 g pork mincev 1 tbsp. olive oilv 2 cloves of garlicv½ finely diced red capsicumv½ lemon juiced or 2 drops of

doTERRA lime essential oilv 4 tbsp. soy saucev 1 tbsp. sweet chilli sauce (see pg. 36)v 2 tbsp. brown or rapadura sugarv Iceberg lettuce and salad ingredients

for serving – sliced capsicum, bean sprouts, fresh herbs, toasted peanuts.

1. Finely dice garlic and fry off with mince, shallots and capsicum in olive oil until cooked through.

2. Add rest of ingredients and cook until mixed through nicely – cook approx. 5 minutes.3. Serve in fresh iceberg lettuce cups with salad ingredients.

TIP: San Choy Bau recipes normally contain oyster sauce, however, being additive-free we choose to omit from our recipe due to it containing caramel food colour.

SAN CHOY BAU WEEK 1

9

~ METHOD ~

~ INGREDIENTS ~Serves 12-15

STEAK AND PEPPER PIE WITH MUSHROOM GRAVY

DINNERSWEEK 1DAY 4 (CONT.)

30 mins 15 mins

Lemon Butter v 90 g fresh lemon juice

(approx. 4-5 large lemons)v 100 g castor sugarv 60 g butterv 1 large eggSweet Vanilla Pastryv 230 g plain flourv 40 g icing sugarv 130 g cold butter v 1 tsp. vanilla bean paste (See

pg. 37)v 2 tbsp. + 1 tsp. cold water

1. Place flour, icing sugar and butter into your mixing jug and knead for 30 seconds.2. Add vanilla bean paste and cold water. Knead for a further minute or until it all comes

together.3. Form pastry into a ball and roll between two sheets of backing paper to suit the

thickness for your tart cases.4. Press pastry into your pie/pastry cases and place in the fridge for 30 minutes.5. Blind bake – use pie weights or cover pastry with a sheet of baking paper and fill with

uncooked rice. Place in oven set at 180ºC and cook for 15 minutes.Lemon Butter Method1. Using the whisking attachment add all your lemon butter ingredients to your mixing just

and cook for 8 minutes/80 C/Speed 3.2. You will know it is ready when the mixture sticks to the back of a teaspoon, otherwise

continue cooking for a couple of extra minutes.3. Once Lemon Butter and blind baked tart cases have cooled. Fill the cases with lemon

butter. Decorate with some fresh raspberries, strawberries or blueberries and serve with freshly whipped cream or a sprinkle of icing sugar

TIP: Store in the fridge, in an airtight container for 2-3 days.

LEMON TARTS WEEK 1

10

Thai Beef Salad

Fish Parcels

Ham & Pineapple Burgers

Satay Chicken Wraps

Honey & Lemon Roast Chicken

BONUS: Sweet Potato & Bacon Slice

DINNERS: WEEK 2

11

~ METHOD ~


MUSHROOM GRAVYDINNERSWEEK 1DAY 4 (CONT.)

5 mins 10 mins

1. Blitz garlic, chilli and ginger for 3 seconds/speed 7. Add all other marinade ingredients and mix 5 seconds/speed 5. Place steak in a glass bowl and pour the marinade over the steak, cover and place in the fridge for 2-3 hours (this is to infuse the flavour).

2. Heat a large frying pan until medium/hot and cook steak until medium/rare (approx. 5 minutes each side). Allow to rest for 5 minutes, then slice into very thin slices.

3. While the steak is resting prepare the salad – We like to use baby spinach, sliced capsicum, coriander, thinly sliced carrots, sliced cucumber. Add sliced steak and peanuts and serve immediately.

Marinade Ingredientsv 1 garlic clovev 1 cm fresh gingerv 1 long red chilli, deseededv½ tsp. sesame oilv 1 tbsp. palm sugar or brown sugarv Fresh juice from one lime or 1-2 drops

of doTERRA Lime essential oilv 2 tbsp. tamari saucev 1 drop doTERRA lemongrass essential

oilOther Ingredientsv 500 g rump steakv Salad ingredients – baby spinach,

thinly sliced capsicum, coriander, thinly sliced carrots, sliced cucumber

v Handful of peanuts, unsalted

THAI BEEF SALAD WEEK 2

12

~ METHOD ~


CURRY POWDERDINNERSWEEK 1DAY 4 (CONT).

7 mins 20 mins

1. Cut out large squares of baking paper so you have equal numbers of paper and fish.2. Lay each piece of fish in the middle of the baking paper.3. Add all the fillings to the top of the fish.4. Fold in the edges of the paper and place inside the steaming tray.5. Cook for 15-20 minutes/ steaming temp/speed 1 (note – cooking time will vary depending

on how thick each bit of fish is. Cook longer if needed.6. Serve with salad of choice and enjoy.

v 4-6 pieces of firm, white fish e.g. Pink Ling or Blue Eye Trevalla

v Lemon, finely slicedv Finely sliced veggies of

choice – carrots, spring onions, zucchini, tomato, capsicum etc.

v Sprinkle of fresh or dried dill

v½ tsp. butter per fish parcel

v Salt and pepperv Baking paper

FISH PARCELS WEEK 2

13

~ METHOD ~

1. In a frying pan add coconut oil and heat until hot.2. Cook ham steaks and pineapple slices for 5 minutes each side.3. Grill burger buns until slightly golden, add cooked ham, pineapple and salad.4. Serve immediately and enjoy.

v 1 tbsp. coconut oil for frying

v Ham thickly slicedv Fresh pineapple, thickly

slicedv Fresh salad fillings –

lettuce, tomatoes, onion, cheese etc.

v Burger buns (gluten free if desired)

~ INGREDIENTS ~Serves Lots

EASY CHICKEN STIR-FRY

5 min 10 min

DINNERSWEEK 1DAY 5

TIP: Make sure you have all your fillings ready before you start cooking the steaks and pineapple slices.

HAM & PINEAPPLE BURGERS WEEK 2

14

~ METHOD ~

v 1-2 chicken breastsv 1 tbsp. vegetable stock (see pg. 38)v Water – approx. 1Lv Wraps (see pg. 39)v 3 tbsp. peanut butterv 1 tbsp. sweet chilli sauce (see pg.

36)v 200 g coconut creamv Squeeze lemon juice v Salad (lettuce, tomato, cucumber,

capsicum etc..)


SAUSAGE ROLLS WITH HIDDEN VEG

BONUS RECIPEWEEK 1

5 mins 25 min

TIP: The ‘whacking’ of the blades while on reverse will shred your chicken, don’t overdo it otherwise you will have chicken puree.

1. Fill mixing jug to the 1 litre line with water.2. Put chicken in the steaming tray and cook for.20 minutes/steaming temp/speed 2. Check

chicken is cooked and leave it to cool. If it isn’t cooked, cook for a further 5 minutes and test again until cooked.

3. When your chicken is cooked, empty your mixing jug (tip out the water) and add your cooled chicken into the jug. You want to whack it on reverse for approx. 2-3 seconds/speed 4. Set aside.

4. Now make the sauce – no need to wash your jug.5. Add peanut butter, sweet chilli sauce, coconut cream and lemon juice to your mixing jug

and mix for 30 seconds/speed 4.6. Add to chicken and stir through well. Place chicken mixture in wraps, add salad and serve

whilst warm.

SATAY CHICKEN WRAPS WEEK 2

15

~ METHOD ~

v 1 large fresh free range chickenv 1 tsp. paprikav 1 tsp. marjoramv 1 tsp. honeyv 3-4 fresh lemonsv 1 brown onionv 2 garlic clovesv Veggies of choice for roasting



BONUS RECIPEWEEK 1 (CONT).

5 mins 1 hr. 30 mins

1. Pre-heat the oven to 200ºC (fan forced) and line a large baking dish with baking paper2. Wash and pat dry the chicken. Place breast side up on a rack in the baking tray3. Now let's make the marinade. Place paprika, marjoram, honey and the juice of 2 lemons

(approx. 1 tbsp) into a small bowl and mix well. Then pour this over the chicken and spread evenly all over

4. Cut up the remaining lemons, onion and garlic. Place these inside the cavity. Sit the juiced lemons in the baking dish with the chicken

5. Cook for 20 minutes on 200ºC, then turn down to 180ºC until the chicken is cooked through (approx. 1 hour). Test with a skewer in the thigh area, if the juice flows clear, it is cooked

6. Serve with a salad or veggies of choice

HONEY & LEMON ROAST CHICKEN

WEEK 2

16

~ METHOD ~

v 200 g cheesev 1 small sweet potato, approx. 250gv 1 carrot, approx. 100gv 1 zucchini, approx. 200gv 200 g bacon dicedv 4 eggsv 150 g self-raising flourv salt and pepperv 1 tbsp. vegetable stock paste. (See

pg. 38)



BONUS RECIPEWEEK 1 (CONT).

15 mins 45 mins

1. Pre-heat oven to 170ºC. Grease and flour a large oven proof dish (like a large rectangle casserole dish).

2. Start by prepping the cheese and veggies - cut cheese into cubes, peel the sweet potato and carrot and cut into chunks. Cut the zucchini into 2cm bits.

3. You will need a large mixing bowl as this recipe makes too much for your thermal cooker to handle. Tip each ingredient into the larger bowl as you blitz it.

4. Blitz cheese for 3 seconds/speed 7 OR grate cheese - tip into bowl.5. Blitz sweet potato for 2-3 seconds/speed 6 OR grate potato - tip into bowl.6. Blitz carrot and zucchini for 2-3 seconds/speed 6 OR grate carrot and zucchini - tip into

bowl.7. Add all other ingredients and mix well using a fork.8. Pour into prepared dish and spread out. Bake for approx. 45 minutes, until nice and

golden on the top.9. We love this served with a side salad and baked potatoes, or some homemade chips.

SWEET POTATO & BACON SLICE

WEEK 2

17

Sausage Turmeric Oven Bake

Traditional Egg & Bacon Pie

Citrus Chicken Salad

Veggie Pasta Bake

Garlic & Rosemary Slow Cooked Roast Lamb

BONUS: Nut Free Muesli Bar Slice

DINNERS: WEEK 3

18


BBQ BEEF FAJITAS

10 mins 1 hr. mins

DINNERSWEEK 2DAY 1

1. Place everything into an oven safe dish. Sprinkle with bone broth powder, salt and pepper.

2. Cook, uncovered, on medium/high heat (approx. 170ºC) for approx. 1 hour. Stir occasionally during cooking time.

3. Serve with steamed or boiled veggies of choice. Enjoy!

TIP: Turmeric Bone Broth Powder can be purchased from Nutra Organics or your local health food store.

~ METHOD ~

v 8 -10 sausages (preservative-free)v 1 brown onion, peeled and sliced thinlyv 2 garlic cloves, peeled and finely

choppedv 4 -6 potatoes, peeled and cut up into

bite sized bitsv 2 -3 carrots, peeled and cut upv 1 small sweet potato, peeled and cut

upv 2 -3 tbsp. turmeric bone broth powder v Pinch salt and pepper

BONUS RECIPEWEEK 1 (CONT).SAUSAGE TURMERIC

OVEN BAKEWEEK 3

https://nutraorganics.com.au/collections/broths

19


BBQ SAUCE

15 mins 40 mins

DINNERSWEEK 2DAY 1 (CONT).

1. Grease an oven safe quiche dish with some butter and line with pastry2. Pre-heat oven to 160C3. Blitz onion for 3 secs/speed 5. Scrape down sides and add the butter. Cook for 3

minutes/100C/speed 14. Add eggs, cream, salt, pepper and veggie stock and mix 5 secs/speed 45. Add diced bacon and mix 3 seconds/reverse speed 36. Pour into prepared dish and sprinkle with some cheese. Gently lay tomato slices on

top. Bake in oven for approx. 30-45 minutes. until nice and golden and cooked through}

7. This is delicious served with a lovely garden salad, baked potatoes and corn relish

~ METHOD ~

v 1 small brown onion, peeledv 1 tbsp. butter (allow extra for greasing)v 6 eggsv 2 -3 rashers bacon - dicedv 150 g pure creamv salt and pepperv 1 tbsp. veggie stock paste (see pg. 38)v 1 sheet butter puff pastryv large handful of cheese, grated -

optionalv sliced tomato - optional

BONUS RECIPEWEEK 1 (CONT).TRADITIONAL EGG &

BACON PIEWEEK 3

20


BBQ SAUCE

10 mins 15 mins


1. Start by heating oil in a frying pan and grill your chicken.2. While that is cooking roughly chop your cauliflower and broccoli and add it to your

thermal jug and blitz this for 3 seconds/speed 4 or to your blender jug and blitz 3 seconds/medium speed.

3. Check chicken - make sure it's cooking nicely. Turn if need be.4. Cut the peel and pith of your oranges. If you can segment your oranges that will be even

better.5. Dice snow peas by hand.6. In a bowl mix together your cauliflower/broccoli mix, snow peas and oranges. Sprinkle

through feta cheese.7. Once your chicken is cooked sit that aside to cool down. Once it's cold mix through

salad.8. Now make up your salad dressing in a cup or small bow. Add olive oil, salt, and lemon.

Whisk together well.9. Mix through salad dressing and serve.

~ METHOD ~

v 2 small chicken breastsv 1 tbsp. coconut oilv 2 sweet navel orangesv 1/2 cauliflowerv 1/2 broccoliv 12 snow peasv 100 g feta cheesev 1 1/2 tbsp. good quality olive oil

(or avocado)v 2 pinches saltv Juice of half a lemon or 2 drops

of doTERRA lemon essential oil

BONUS RECIPEWEEK 1 (CONT).CITRUS CHICKEN SALAD WEEK 3

21

~ METHOD ~

1. Add bread crusts and cheese to mixing jug. Blitz until resembles breadcrumbs, approx. 10 seconds/speed 6. Set aside.

2. No need to wash jug. Add onion, garlic and cauliflower, chop 15 seconds/speed 5.3. Add butter and cook 5 minutes/100ºC/speed 1.4. Once cooked, blitz for 10 seconds/speed 7.5. Scrape down sides. Add flour, milk, yeast flakes, diced carrots, thyme, veggie stock,

curry powder and cook for 10 minutes/100ºC/speed 3/reverse.6. While that's cooking, boil some water and cook pasta, as per packet instructions.

Wash and set aside. Also, preheat oven to 180ºC.7. Once your sauce is cooked, add peas and corn, add cooked pasta and stir through by

hand. Tip into casserole dish and top with breadcrumb/cheese mixture.8. Cook in oven for 20 minutes or until breadcrumb mixture is golden brown.

v 150 g tasty cheesev 2 bread crusts (gf

works well)v 1 brown onionv 2 garlic clovesv 1/2 cauliflowerv 30 g butterv 50 g plain flour (gf

works well)v 500 g milk


VEGGIE BURGERS

DINNERSWEEK 2DAY 2

5 mins 40 mins

TIP: If you have super fussy members in your family, blitz up the veggies more so you can’t see them. You can use more or less peas/corn, it’s really versatile and up to you!

v 20 g nutritional yeast flakes

v 3 diced carrotsv 1 tsp. thymev 40 g thermomade

veggie stock (See pg. 38)

v 1/2 tsp. curry powder (See pg. 40)

v A few good handfuls of frozen corn and peas

v 200 g dried pasta (gf works well)

BONUS RECIPEWEEK 1 (CONT).VEGGIE PASTA BAKE WEEK 3

22

~ METHOD ~


FISH TACOS

10 mins 7 hours

DINNERSWEEK 2DAY 3

v 1 Leg of Lamb (deboned optional)

v 5 garlic clovesv large handful of fresh

rosemary sprigsv a sprinkle of salt and pepperv Drizzle olive oilv 1 small brown onion, slicedv Veggies of choice to serve

1. Place lamb in your slow cooker and drizzle with olive oil2. Add everything else and cook on low heat for 6-8 hours3. Serve with veggies of choice

BONUS RECIPEWEEK 1 (CONT).GARLIC & ROSEMARY SLOW

COOKED ROAST LAMBWEEK 3

23

~ METHOD ~


FISH TACOS

5 mins 35 mins

DINNERSWEEK 2DAY 3

v 100 g coconut oil (or butter)v 140 g honeyv 2 eggsv 2 tsp. vanilla bean paste (see

pg. 37)v 1/2 tsp. salt (iodised if possible)v 1 tsp. cinnamonv 90 g brown or rapadura sugarv 200 g rolled oatsv 40 g desiccated coconutv 70 g seed mix (we used equal

parts sunflower and pepitas)v 1 tbsp. chia seedsv 130 g self-raising flour (we

used wholemeal)

1. Preheat your oven to 180°C and line a slice tin with baking paper.2. Place coconut oil and honey into your mixing jug and melt 1 minute/50ºC/speed 2

(the time will depend on how runny your coconut oil is. It took 1 minute for ours to melt. Just keep setting back to 1 minute until all melted and combined).

3. Now add eggs, vanilla, salt and cinnamon and mix for 5 seconds/speed 3.4. Add sugar, oats and coconut and mix for 3 seconds/speed 2/reverse.5. Add seed mix, chia seeds and flour and mix again 10 seconds/speed 3/reverse.6. Spread out into your lined tin and bake for 30-35 mins, or until golden on top.7. Allow to cool in tin. It is also easier to slice.8. You can drizzle with chocolate if you wish. Store for up to one week in an airtight

container. We cut ours into pieces and froze them - then take a piece out each morning to pack for lunch.

TIP: Nut Free Muesli Bars make a great addition to school/kindy lunch boxes

BONUS RECIPEWEEK 1 (CONT).NUT FREE MUESLI BAR

SLICEWEEK 3

24

Pizza

Tuna Bake with a Twist

Cous Cous Salad with Shredded Chicken

Paleo Steak Burgers

Curried Sausages

BONUS: Weetabix Slice with Healthified Twist

DINNERS: WEEK 4

25

~ METHOD ~


CORN SALSA

1 hour 25 mins

TIP: You can turn this dough into 6 mini pizza’s, 3 medium pizza’s or leave as one large pizza. This is also a great recipe to double if you need to.

v 1 tsp. dried yeastv 150 g warm waterv 1 tsp. sugarv 250 g bakers flourv 1 tsp. chia seeds (optional)v 1 tsp. mixed herbs, dried (optional)v 1 tbsp. olive oilv Pizza sauce (see pg. 41)v Pizza toppings (shredded chicken,

leftover roast lamb & veggies, cheese, capsicum, onion etc…)

1. Place yeast and water into your mixing jug and heat for 1 minute/37C/speed 22. Add all other ingredients and knead for 5 minutes3. Tip out into a lightly floured bowl and cover with a clean tea towel. Sit somewhere

warm and allow to prove for at least 15-25 minutes or until doubled in size4. Pre-heat oven to 220°C or turn on your pizza oven5. Flatten dough into a round shape and cover with toppings of your choice6. Place onto a lined baking tray or into your pizza oven and cook until done. Cooking

time will vary depending on thickness of dough and toppings. But as a guide in the oven it will take about 20-30 minutes

DINNERSWEEK 2DAY 3 (CONT.)

BONUS RECIPEWEEK 1 (CONT).NUT FREE MUESLI BAR SLICE WEEK 3Pizza WEEK 4

26

~ METHOD ~

v 1 large tin of responsibly caught tuna in springwater (425g)

v 1 brown onion, peeled and chopped in quarters

v 1 carrot, chopped roughlyv 80 g broccoli floretsv 30 g butterv 50 g plain flour (spelt, gluten-free or

wholemeal also work well)v 500 g milk (or coconut milk)v 1 tsp. curry powder (see pg. 41)v 1 tsp. dried oreganov 250 g breadcrumbsv 80 g freshly grated cheesev 4 hard boiled eggs, cut in half


GARLIC AND ROSEMARY RACK OF LAMB

20 mins 20 mins

DINNERSWEEK 2DAY 4

1. If you haven't already, boil 4 eggs.2. Preheat oven to 190ºC.3. Put carrot, onion and broccoli in mixing jug and chop 6 seconds/speed 5.4. Add curry powder, oregano, butter, flour and milk and cook it all for 8

minutes/90ºC/speed 4.5. While that is cooking, peel your eggs and chop them in half. Also, grease a casserole dish

with a little butter.6. Once your machine has finished, add tuna, 50g breadcrumbs and mix 15 secs/speed

3/reverse. Mix the rest with your spatula until combined.7. Pour half of this mixture into your casserole dish. Top this with eggs and then pour the

rest of the mixture on top, to cover the eggs.8. Top with remaining breadcrumbs and grated cheese. Bake in oven for approx. 20 mins, or

until topping has melted and is nice and brown.

TUNA BAKE WITH A TWIST WEEK 4

27

~ METHOD ~

v 1 c cous cousv 1 c boiling hot waterv 1 skinless chicken breast OR

leftover shredded roast chickenv 250 g pumpkin, dicedv 2 carrots, dicedv 1/2 large red capsicumv 1/2 large green capsicumv 80 g corn kernelsv 100 g Craisinsv 1/2 c cashewsv Juice of 1/2 – 1 lemon


DIPPY EGGS

10 mins 17 mins

DINNERSWEEK 2DAY 5

1. In a heatproof bowl mix cous cous in boiling water, stir well, wait until liquid is absorbed and then fluff up. Allow to cool, then add to serving bowl.

2. Dice chicken breast into large chunks and add to bottom steaming tray with pumpkin. Fill mixing jug with 1L of water, and cook for 17 minutes/steaming temp/speed 3 (or until cooked). If using leftover shredded roast chicken, skip this step.

3. Dice carrots and capsicum and place in large serving bowl. Add corn kernels, Craisins, leftover shredded roast chicken and any other ingredients you wish to use (feta cheese, sundried tomatoes, baby spinach leave and olives all work well).

4. Remove pumpkin and allow to cool, then add to the salad.5. Shred the chicken apart by placing into the empty mixing jug and shred for 2-4

seconds/reverse/speed 4. Set aside to cool, then add to the rest of the salad. If using leftover shredded roast chicken, skip this step.

6. Gently toss it all together. Add cashews and lemon juice just prior to serving (French onion dressing, balsamic vinegar and olive oil are all nice as well).

TIP: If making as a side dish (like a BBQ), simply leave the chicken out.

COUS COUS SALAD WITH SHREDDED CHICKEN

WEEK 4

28

~ METHOD ~

Bun Ingredientsv 1 medium sized

sweet potatov 2 eggs (you may

need 3 depending on the size of your sweet potato)

v 2 -4 tblsp coconut flour

v 1 handful of parsley

v 1/2 tsp. cuminv 1/2 tsp. turmericv 2 good pinches of

salt


DIPPY EGGS

15 mins 20 mins


1. Start by making the mixture for your grain free 'buns'.2. Grate sweet potato by hand (using your thermo machine won't give you the same

texture) - sorry but it is best done by hand.)3. Tip your grated sweet potato into your mixing jug or processor and add the rest of your

bun ingredients.4. Mix on reverse 10-20 seconds/ speed 3 or on low, until all ingredients are mixed together

well.5. Heat a frying pan, with some coconut oil. Once your oil is hot, add a spoonful of mixture

and flatten it out. Repeat this until all your 'buns' are cooked. Pop them into a warm oven till ready to serve (around 150C).

6. Prepare your salad ingredients in between flipping and cooking the buns.7. Cook your steak next, and when done allow to rest under some foil for at least five

minutes.8. While your steak is resting, start to assemble your burgers.9. Hold your burger together with a kebab stick and serve. These are great with a side of

chips.

PALEO STEAK BURGERS WEEK 4

Fillingv you can really add

anything you like -this is what we had... grass fed rump steak, pan fried in some coconut oil & salad.

v 1 egg, fried in the fat from the steak

v lettucev beetrootv grated carrot

29

~ METHOD ~

~ INGREDIENTS ~Serves 4 15 mins 20 mins

TIP: Ask your butcher for preservative free/fail safe sausages. If they have them they are often kept in the freezer or they may be willing to make up special sausages for you.

1. Cook sausages in a frying pan until cooked through.2. Whilst the sausages are cooking make your sauce - place the onion into your thermal jug

and blitz 3 seconds/speed 5. Scrape down sides and cook for 2 minutes/100ºC/speed 2.3. Add the rest of the ingredients and cook for 7 minutes/90ºC/speed 4.4. Pour over the cooked sausages and simmer for 5 minutes.5. Serve with veggies of choice.

CURRIED SAUSAGES

v 8 -10 sausages - beef or chicken work best

v 1 onion, peeled and cut in halfv 1 -2 tsp curry powder (see pg. 40)v 1 tbsp. veggie stock (see pg. 38)v 50 g plain flourv 30 g tomato saucev 20 g worcestershire saucev 300 g waterv 2 large tbsp. coconut butter

WEEK 4

30

~ METHOD ~

v 80 g butter (soft)v 40 g coconut oil (soft not runny)v 3 weetbixv 60 g rapadura sugarv 170 g self-raising flourv 45 g desiccated coconut

(preservative-free)v 2 tbsp. cacao powderv 1/4 c waterv 1 punnet of raspberries


SEAFOOD PIZZA

7 mins 15 mins

DINNERSWEEK 3DAY 1

TIP: Look for a preservative-free desiccated coconut, otherwise, you’ll be eating sulphur dioxide and you don’t want that!

1. Preheat oven to 180°C and line a slice tin with baking paper.2. Soften your butter and coconut oil, place them into your mixing jug and melt for 1

minute/temp 37ºC/speed 3.3. Break up weetbix slightly and place in jug. Blitz for 4 secs/speed 4. Scrape down sides

once complete.4. Put in all other ingredients and mix 10 seconds/speed 4/reverse. Mix the rest with a spatula

if you need to.5. Pour into a slice tin and flatten out slightly. Break up raspberries with your hands and press

into the top. Cook in oven for 15 minutes.6. Let slice cool in the tin. Dust with icing sugar if you're feeling naughty.

WEETBIX SLICE WITH HEALTHIFIED TWIST

WEEK 4

Bonus Recipesmealsmadeeasy.recipes

Thermal Cooking Methods

32

~ METHOD ~

~ INGREDIENTS ~Serves 6 10 mins 5 mins

TIP: This would make a great side dish to take to a BBQ.

v 4 -6 corn cobs (could use tinned corn, 420g)

v Diced capsicum of choice (red, green or yellow), approx 1 cup

v Tin of Black Beansv Finely sliced spring onionsv Juice of one lime

1. Fill mixing jug with 600g water and, using the steaming tray, cook corn cobs for 15 minutes/steaming temp/speed 2. Allow to cool and then slice off the corn kernels.

2. Add corn to your bowl filled with diced capsicum, drained black beans and spring onions. Mix well to combine.

3. Drizzle with lime juice.4. Serve and enjoy!

SEAFOOD PIZZADINNERSWEEK 3DAY 1

CORN SALSA BONUS

33

~ METHOD ~

~ INGREDIENTS ~Serves 1 batch

VANILLA BEAN PASTE

5 mins 5 mins

TIP: We also love to use Tandoori Marinade to marinade a chicken before roasting. So Good!

v One batch of Tandoori Paste (See pg. 34)

v 200g natural yoghurt

1. Mix everything together in a large jar. Store in a sealed jar for 3 days


TANDOORI MARINADE BONUS

34

~ METHOD ~

~ INGREDIENTS ~Serves 1 batch

VANILLA BEAN PASTE

5 mins 5 mins

TIP: Before adding the Tandoori Paste to a glass jar, sterilise the jar first.

v 1/2 tsp. ground gingerv 1/2 tsp. onion powderv 1/2 tsp. garlic powderv 1/2 tsp. saltv 1/2 tsp. turmericv 1/2 tsp. fennel seedsv 1 tsp. corianderv 1 tsp. cuminv 1 tsp. paprikav Juice from half a lemon

1. Mix everything in a food processor, on a medium/high speed, until really well combined.

2. Store in a glass jar, in the fridge, for up to two weeks.


TANDOORI PASTE BONUS

35

~ METHOD ~

~ INGREDIENTS ~Serves Lots 5 mins 15 min

TIP: Pesto is so versatile, it can be added to pasta, sandwiches, use as dip, dollop over roasted veggies or use as a pizza base sauce.

v 80 g parmesan cheesev 2 garlic clovesv 40 g pine nutsv 10 g basil leavesv 60 g baby spinachv 100 g olive oilv 1 drop doTERRA Basil essential oilv Pinch of salt

1. Chop parmesan cheese into cubes and add to thermal cooker and blitz 20 seconds/speed 9.

2. Add all other ingredients in order listed and chop 20 seconds/speed 7.3. Scrape sides and chop again if needed (speed 7).

VANILLA BEAN PASTE


LEAFY GREEN PESTO BONUS

36

~ METHOD ~

~ INGREDIENTS ~Serves Lots 20 mins 1 hour

TIP: Bottled Sweet Chilli Sauce with a decorative gift tag makes a lovely gift for family and friends.

v 500 g fresh red chilliesv 3 garlic cloves, peeledv 650 g white vinegarv 600 g caster sugar

1. Halve 100g of the chillies and place them into your thermal cooking device (seeds and all).

2. Cut the remaining chillies in half and de-seed (you may like to use gloves for this process). Add these to your mixing jug.

3. Add the garlic and 200g of the vinegar. Chop for 15 seconds/speed 6. You want it nice and fine, so scrape and repeat if necessary.

4. Add the rest of the vinegar, as well as the sugar, and cook for 10 minutes/60C/speed 1. You want the sugar to dissolve.

5. Increase the temp to the hottest your machine goes and cook a further 10 minutes/steaming temp/speed 1/MC off. You want it to start to boil. You might want to place the basket over the hole to stop any splatter.

6. Remove the sauce and pour it into a large pot for the next step. Your sauce needs to reduce and thicken. We find that this works best on the hotplates as you only want to stir the sauce occasionally.

7. Bring the mix to a simmer and stir occasionally. Cook for approx. 30-40 minutes or until your sauce has thickened to your liking. We wanted ours quite thick so left it for the full 40 minutes.

VANILLA BEAN PASTE


SWEET CHILLI SAUCE BONUS

37

~ METHOD ~


TIP: Choose a good quality vodka to make your extract with.

v 150 g boiling hot waterv 150 g sugar (rapadura or raw sugar

works best)v 8 Organic Vanilla Beans chopped

into a few pieces. (If you have made your own extract you can use the soaked beans)

v 2 large pinches saltv 3 tbsp. vanilla extract (homemade

works great.)v 1 tbsp. glucose/corn syrup (this helps

to stop the sugar from crystallising). We like to use corn syrup from a health food store as it's preservative free.

1. Place the sugar and hot water into your mixer jug and mix 2 minutes/100ºC/speed 3. You want the sugar to be completely dissolved before adding the rest of the ingredients. If you can still see sugar crystals then repeat this step until it's completely dissolved.

2. Add all other ingredients and blitz 1 minute/speed 9. Scrape and repeat.3. Cook your paste now for 10 minutes/100ºC/speed 24. Store in airtight sterilised glass jars. This mix will keep for up to 12 months if stored in a

cool dark spot like your pantry, or if you are in a warmer climate store in the fridge.5. Please note - this is not a thick gooey mixture like store bought paste as there are no

thickeners or fillers added, however this paste is packed full of organic vanilla flavour. Your paste will thicken slightly when it cools down.

6. Don't waste the left over paste in your mixing jug that you couldn't quite scrape out. Make custard, ice-cream, yoghurt, biscuits, cupcakes or a cake. There are loads of recipes on our website that use vanilla!

VANILLA BEAN PASTE


VANILLA BEAN PASTE BONUS

38

~ METHOD ~

~ INGREDIENTS ~Serves Lots 5 mins 40 mins

TIP: There are no rules when it comes to what veggies to add to your paste, each time you make it, it’ll look and taste slightly different.

v Mixed veggies of choice, chopped roughly. Approx 5-6 cups full.

v 2 tbsp. Fresh herbs of choice (you can use dried if you prefer)

v 50 g Rock saltv 1 tsp. Black peppercornsv 2 tbsp. Extra virgin olive oilv 1/4 c water

1. Add everything to your thermal jug, but don't overfill it. Cook for 45 minutes/steaming temp/speed 1. Add more olive oil or water if you feel it is burning.

2. To puree, gradually increase the speed to 7 and puree for 1 minute, or until nice and smooth.

VANILLA BEAN PASTE


VEGETABLE STOCK BONUS

39

~ METHOD ~

~ INGREDIENTS ~Serves 8-10 20 mins 4 mins

TIP: Add 60g Spinach Leaves to make delicious green ‘hulk’ wraps .

v 400 g plain flour (plain spelt also works well)

v 1 tsp. baking powderv 1 pinch of saltv 2 tbsp. butterv 1 -1/2 cups of boiling hot waterv 1 tbsp. olive oil

1. Add flour, baking powder, salt and butter into your mixing jug. Mix for 10 seconds/speed 7.

2. Turn your blades down to speed 2. While your blades are going on speed 2, add boiling water through the hole in your lid slowly. Your flour will slowly come together and create a ball. Be careful not to add too much water, but if you do, just add more flour.

3. Once your dough becomes a ball knead it for 4 minutes.4. Transfer dough to a floured bowl and drizzle with the olive oil over the top. Cover this

with a tea towel and let it sit for about 10 minutes.5. Tip out your dough onto a lightly floured bench surface and roll dough into a log shape

with your hands. Cut into 8-12 pieces (depending on how big you want your wrap). Put each piece back into the bowl and cover until you use them.

6. Roll 1 piece of dough, thinly, into a wrap shape (it wont be perfect so don't worry) and put into a medium-hot DRY pan. Fry until its puffed and golden brown. Flip and repeat on the other side. This will only take 1-2 minutes each side. If you are quick enough, roll your next wrap, while you have one cooking.

7. Once cooked, place it on a plate, under a clean tea towel, or in a container and repeat until all your wraps are cooked.

8. Eat straight away or cover and refrigerate (or freeze).

VANILLA BEAN PASTE


WRAPS BONUS

40

~ METHOD ~


TIP: This also makes a great gift in a hamper full of other home made pantry staples.

v 4 tbsp. cuminv 4 tbsp. turmericv 2 tbsp. ground corianderv 2 tbsp. ground chilliesv 2 tbsp. ground cardamomv 1 tbsp. garlic powderv 1/2 tbsp. ground clovesv 1/2 tbsp. ground black pepper

1. Mix everything together until well combined. Store in an airtight jar or container.2. You can obviously double or triple this recipe to suit your needs.

VANILLA BEAN PASTE


CURRY POWDER BONUS

41

~ METHOD ~

~ INGREDIENTS ~Serves 4-6 5 mins 45 mins

TIP: If you don’t have the exact same veggies, don’t worry, just use what you have.

v 800 g tomatoesv 1 large brown onion, peeled,

chopped roughlyv 2 carrots, chopped roughlyv 1 zucchini, chopped roughlyv 1 red capsicum, de-seeded, chopped

roughlyv 1 green capsicum, de-seeded,

chopped roughlyv 2 cloves garlicv 2 -3 mushroomsv 1 tbsp. mixed herbs (dried)v 3 broccoli floretsv 3 cauliflower floretsv 1/4 tsp. salt

1. Place onion and garlic into mixing jug and blitz for 3 seconds/speed 52. Add all other ingredients and blitz for 10 seconds/speed 53. Cook on steaming temp for 40minutes/speed 2, with the MC ajar. If you have a TM5

cook on temp 115C. You want the sauce to reduce and thicken. If you think the sauce is burning, reduce the heat to 100C and increase speed to 3.

4. Store in a sealed container in freezer

VANILLA BEAN PASTE


PIZZA SAUCE BONUS

additivefreelifestyle.com

42

JOIN US & LEARN MORE

Come and hang out with us!

ONLINE COURSEJoin our Additive Free Made Easy e-course

MEAL PLANInvite your friends to

join Meals Made Easy,The more the merrier!

RECIPESTry our recipes: Simple, tasty, no nasties!

LISTENListen to our podcast

show The Whole Circle for great info and content

https://www.additivefreemadeeasy.com/

https://mealsmadeeasy.recipes/

https://additivefreelifestyle.com/additive-free-recipes-home/

https://additivefreelifestyle.com/whole-circle-podcast/

Thermal Cooking Methods...6 ~ METHOD ~ v2 pksof organic Tofu, cut into slices v2 cups breadcrumbs v2...

Documents

Transcript of Thermal Cooking Methods...6 ~ METHOD ~ v2 pksof organic Tofu, cut into slices v2 cups breadcrumbs v2...