in a good protein punch. 100% grass fed beef. Enjoy 2-3 times a week. Safari Biltong can be ordered...

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www.resetme.co.nz

GOAL SETTING WORKSHEET

OK gorgeous.

First you’ve got to get into your happy place!

Starting from a place of gratitude will add some serious OOOOMPH to your

goals. So, before start, write down three things that you are super grateful for in

your life right now. This can be anything. Anything that makes your heart sing!

1. ___________________________________________________________________________

2. _______________________________________________________________________

3. _________________________________________________________________________________

Righto, feeling warm and fuzzy? GREAT! Let’s do this!

Are you ready to make some big changes?

YES NO

Where is your health at right now?

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

What would happen if you didn’t do anything and stayed on your current path?

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

Start by answering a few questions.

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How would you feel if you reclaimed radiant health? What would you do differently in your

life?

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Which other special people in your life would benefit if you felt healthy and vibrant?

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

OK let’s get honest here. What’s held you back in the past?

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

What are you really afraid of?

You’re going to have to dig deep here, as these fears (yes, there are fears!) are not on the

surface, but deep in your subconscious. List all your fears, and then work through each one

to determine why they are complete and utter b#llocks!

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

Are you going to let these things stand in your way?

Yes No

Are you worth it?

Don’t answer that. Heck yeah! Of course you are!

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MY GOALS

Start date: ____________________________

This is me!

Write / draw / scribble below how you want to look and feel by Christmas.

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Let’s get specific. From your drawing above, write down 3-5 specific goals here for the next

four weeks. These are the outcomes you want to achieve:

1. __________________________________________________________________________________

2. __________________________________________________________________________________

3. __________________________________________________________________________________

4. __________________________________________________________________________________

5. __________________________________________________________________________________

Three actionable steps

Identify three specific steps you really want to commit to, to get to your goals. It could be

increasing your water intake, it could be exercising a specific number of days. Anything. Just

make sure they are measurable. And share it with someone so you are accountable. Goals

with accountability are the shizzle!

1. __________________________________________________________________________________

2. __________________________________________________________________________________

3. __________________________________________________________________________________

What’s your big WHY?

The big reason you’re doing all of this. Get clear, so that when the doubts roll in, you can

quickly remind yourself why you’re doing it all.

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

CHECK IN!

Check in on these goals regularly – preferably every day, but at the very least every week.

The more you look at them – the closer you will get to achieving them! And most importantly,

remember this:

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Use these squares to create seven affirmations – one for each day – that will remind

you every day of the radiant health you are reclaiming!

Supercharge your affirmations

Always speak in the present; eg “Every

system in my body is working exactly as it

should”

Feel the emotion of what you are affirming

Use colour – the brain pays more attention

when your creativity is engaged!

Measurements Worksheet | 1

MEASUREMENTS WORKSHEET

DAY 1 DAY 21

Photo Photo

MEASUREMENT DAY 1 DAY 21

Weight

Bust / chest

Waist

Hips

Upper arm

Thigh

Bust

Waist Waist

Chest Upper arm

Looking after my health

today gives me a better

hope for tomorrow

Anne Wilson Schaef

Hips

Thigh

Hips

IMPORTANT: I’m not one to be bossy but this part is crucial after day 1 don’t measure / weigh

yourself until day 21! Or else…. !

Meal Plan | 1

MEAL PLAN

The focus of this meal plan is on nutritious, mostly whole, anti-inflammatory food. The aim of the plan is to stabilise blood sugar and increase sensitivity to insulin, thereby increasing energy metabolism. Start each day… With gratitude and 400ml of water Warm water is best – try it for a few days as you will get used to it! Squeeze half a lemon in for added benefit. Make sure you drink around two litres of water throughout the day, avoiding water 30 minutes before and one hour after meals, as this will dilute digestive secretions. TIP To calculate your water requirements, calculate 30mls per kilogram of body weight. Packed Lunches If you’re not at home for lunch you’ll need to arrange a healthy packed lunch. The key to healthy packed lunches is to spend a little bit of time on Sunday afternoon preparing a few things. Many of the foods here can be prepared on Sunday and kept in the fridge to make preparing your lunch super easy.

If you like you can download my Healthy Packed Lunches Cheatsheet here http://www.sonjagardiner.com/lunch-cheatsheet/ TIP Carrot sticks will keep fresh if you line the container with a wet piece of kitchen towel. My Pinterest board “Healthy packed lunches” has plenty more inspiration for you

http://www.pinterest.com/sgnutrition/

Herbal teas Herbal teas which aid weight loss

Rooibos (Red bush) Star anise tea Peppermint tea Green tea* Rose tea Oolong tea*

*contains caffeine

Meal Plan | 2

Notes

Bacon Make sure you use chemical and additive free bacon. Henderson’s is available at supermarkets and contains no chemicals, preservative or cheap fillers. All bacon is cured with sugar, but the amount is negligible.

Yoghurt Biofarm Organic Yoghurt is available as plain, honey or apple and contains no artificial flavours or refined sugar – it is sweetened with organic honey or apple puree.

Hummus Hummus is pretty easy to make yourself and I have included a recipe for you. However, if you need convenience, Lisa’s Hummus is gluten free and sugar free. It does contain preservative 202 though.

Olive Paste Pelion Kalamata Olive paste contains 98% olives, extra virgin olive oil, vinegar, salt, capers, garlic, herbs. No sugar, no preservatives. Eat as a dip with crudités.

Coconut Chips Organic coconut toasted without any oil – a delicious healthy snack. Honey roasted chips also available.

Frank’s Sausages Conventional sausages contain cheap fillers such as wheat or rice flour as well as artificial preservatives. Frank’s Sausages use no fillers and no preservatives – they make their sausages the way they are meant to be made! You can buy their sausages online at frankssausages.co.nz.

Biltong Once again cured with a negligible amount of sugar, biltong is a great way to pack in a good protein punch. 100% grass fed beef. Enjoy 2-3 times a week. Safari Biltong can be ordered online or check the location of their two stores (Auckland & Hamilton)

Paleo Bread Blessed was the day Venerdi brought out their Paleo loaf! I’ve tried many a recipes, but never came this close to heaven. Don’t be deterred by the price tag - it’s a heavy bread – you won’t need much! And it freezes really well.

Nuts, Nut Butters, Nut / Seed flours Nut butters are a great way to get some protein into you and can also help to satisfy a sweet craving. Countdown has a very reasonable brand of nut butters, called Macro Whole Foods.

* Note: I have not been paid to endorse any of these products *

Items marked with an asterisk* - see notesRecipes are provided for all underlined items

If you're working out first thing - eat 1 bobby banana firstDrink at least 2litres of water throughout the day (Avoid half an hour before / one hour after meals)

Something you don't eat? Ask me on the Private Facebook Forum and I'll give you a substitute!

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

FIRST THING400ml water

(preferably warm)Juice half a lemon

400ml water(preferably warm)Juice half a lemon






BREAKFAST LSA Pikelets 2 Scrambled Eggs

2 RashersBacon* LSA Pikelets 2 Scrambled

Eggs2 RashersBacon*

MORNING TEA 1/3 C Berry Fruit

1 MediumCarrot w/

Homemade Hummus

1 piece of fruit OR

1/2 C coconut chips*

1/3 C Berry Fruit

1 MediumCarrot w/

Homemade Hummus

1 piece of fruit OR


LUNCHTuna Salad

or Quinoa Salad

AFTERNOON TEA 1/4 C Raw Nuts 2 Slices Cheese 1/4 C Raw Nuts 2 Slices Cheese 1/4 C Raw Nuts 2 Slices Cheese

DINNER

MoroccanChicken (2 pcs)

+ 1C Green Salad+ 1/2 C Quinoa

150g Salmon+ 1C Steam Veg+ 1 Sml Kumara

PaleoMongolian Beef

Kumara &Chickpea

Curryw/ Cauli Rice

Tuna Cakes (2)+ 1C Green Salad

+ 1/2 C Quinoa

Chicken Gumbow/ Cauli Rice

WEEK ONEMeal Plan

Two slices of Paleo toast with Tuna or Avocado and Tomato(for packed lunches see the "Healthy Packed Lunches Cheatsheet")

FREE

DAY

Post pics of your finished meals on Facebook! Would love to

see them!














Eggs2 RashersBacon*


1 MediumCarrot w/

Homemade Hummus

1 piece of fruit OR


1/3 C Berry Fruit

1 MediumCarrot w/

Homemade Hummus

1 piece of fruit OR


LUNCHTuna Salad

or Quinoa Salad


DINNER150g Steak

+ 1C Steam Veg+ 1 Sml Kumara

Veg Fritatta + 1C Green Salad

+ 1 Sml Kumara

Chicken Stir-fryw/ Cauli Rice

Kerala FishCurry

w/ Cauli Rice

Feta & SpinachStuffed Chicken

Breast+ 1 C Green Salad

Paleo Meatloaf+ 1C Steam Veg+ 1 Sml Kumara

WEEK TWOMeal Plan


FREE

DAY


see them!














Eggs2 RashersBacon*


1 MediumCarrot w/

Homemade Hummus

1 piece of fruit OR


1/3 C Berry Fruit

1 MediumCarrot w/

Homemade Hummus

1 piece of fruit OR


LUNCHTuna Salad

or Quinoa Salad


DINNER 2C Veg &Chickpea Curry

MoroccanChicken (2 pcs)

+ 1C Green Salad+ 1/2 C Quinoa

150g Salmon+ 1C Steam Veg+ 1 Sml Kumara

150g Steak+ 1C Steam Veg+ 1 Sml Kumara

HomemadeChicken Burger

StacksChicken Nachos

WEEK THREEMeal Plan


FREE

DAY


see them!

Drink at least 2litres of water throughout the day (Avoid half an hour before / one hour after meals)


FIRST THING

BREAKFAST

MORNING TEA

LUNCH

AFTERNOON TEA

DINNER

WEEK __________Meal Plan


see them!

Workouts | 1

WORKOUTS

Safety guidelines

Always consult your doctor before undertaking a new exercise programme. Work to your own fitness level and modify where needed. Always warm up and cool down. Seek professional advice if you are unsure of anything in this workout.

Instructions STEP 1 Warm up

STEP 2 Pick your level of circuit based on Repeat 3-4 times per week, ideally experience and fitness level with one day rest in between

STEP 3 Cool down Progress your workouts each week or as you feel comfortable

You can progress the whole workout or individual exercises depending on your fitness level and progress. (i.e. you may stay with basic squats all three weeks but progress from wall press ups to feet press ups)

To enjoy the glow of good health you must exercise

Gene Tunney

Workouts | 2

Leg Swings One leg at a time swinging forward and back Windmills Both arms in circular motion – forward then back Sky Punches Punch the air above your head Star jumps Glute Kicks Jogging on the spot with heels kicking glutes (bum) Walk 5 minute walk or march on the spot

You’re ready to go! Move onto the circuit…

Walk 5 minute walk or march on the spot Stretch Choose one stretch from each muscle group (Hold 30-60 seconds)

Neck

Shoulders Chest

Obliques Arms Back

Hip Flexors Glutes Quads Hamstings

Calves

WARM UP – 10 minutes

COOL DOWN – 10 Minutes

Workouts | 3

Perform each exercise for 40 seconds

Rest for 20 seconds in between

After completing exercises 1 – 10 rest for two minutes

Repeat one to three times, depending on fitness level

LEVEL ONE LEVEL TWO

LEVEL THREE

1 Basic Squats Squat with Knee Ups Squat Jumps

2 Press Ups - Wall Press Ups – Knees Press Ups – Feet

3 Plank - Knees Plank – Feet Plank – Feet (in & outs)

4 Static Lunge Alternating Lunge Jumping Lunge

5 Supermans – Alternating Supermans – Same Side Supermans – All Fours

6 Ab Crunch Ab Crunch with Twist Bicycle Crunch

7 Hip Raise – Double Leg Hip Raise – Single leg (half) Hip Raise – Single leg (full)

8 Burpee – Walk Back Burpee – Two Feet Burpee – Two feet w Jump

9 Tricep Dips – Floor Tricep Dips – Chair (knees bent) Tricep Dips – Chair (legs

straight)

10 Mountain Climbers – Toe Taps Mountain Climbers – Full

(slow) Mountain Climbers – Full (fast)

CIRCUIT OVERVIEW

Workouts | 4

1.1 Basic Squats

1.2 Squat with Knee Ups 1.3 Squat Jumps

Feet shoulder width apart Chest up Look straight ahead Push bum back / weight

through heels Neutral spine Slow tempo Brace abdominals Back up to standing position

Same as Basic Squat, add

Raise knee once standing Keep abdominals braced

for balance

Same as Basic Squat, add

Jump once standing Keep abdominals

braced for balance

2.1 Press Ups - Wall 2.2 Press Ups – Knee

2.3 Press Ups – Feet

Feet hip width Hands slightly wider

than shoulder width Neutral spine Brace abdominals Lower as much as you

can without losing form or elbows reach 90º

Keep head in line with spine

Same as Press Ups - Wall but with fleshy part of knees on the ground

Same as Press Ups - Wall but on ground

3.1 Plank – Knees

3.2 Plank – Feet

3.3 Plank – Feet (in & outs)

Forearms on ground Fleshy part of knees on the

ground Neutral spine Brace abdominals Elbows directly under shoulders

Same as Plank – Knees but on toes. Keep feet together

Same as Plank – Feet but Maintain position while

alternatively tapping leg to side

EXERCISE DESCRIPTIONS

Workouts | 5

4.1 Static Lunge 4.2 Alternating Lunge 4.3 Jumping Lunge

Standing, brace abdominals. Step forward with one leg, keeping

feet hip width apart. Both feet pointing straight ahead. Lower as much as you can or until

front thigh is parallel with floor Keep chest up. Look straight ahead. Knees pointing in same direction as

toes. Push up evenly through front foot. Back to standing, repeat with

same leg for 20 seconds each.

Same as Static Lunge, but alternate between legs for 40

seconds.

Same as Alternating Lunge but Jump whilst switching legs

5.1 Supermans – Alternating 5.2 Supermans – Same Side 5.3 Supermans – All Fours

Lie face down on the floor Extend one arm out front, keeping

elbows lightly bent Look down / neck in neutral

position Lift opposite leg to arm As you lift squeeze glute Hold for 2 seconds Alternate

Same as Supermans – Alternating but Repeat on same side for a

full 20 seconds before switching to other side

Same as Supermans – Same Side but Start on all fours. Brace abs

6.1 Ab Crunch

6.2 Ab Crunch with Twist

6.3 Bicycle Crunch

Lie on back, knees bent. Support head lightly with hands

behind. Brace abs and lift shoulders from

the ground. Keep lower back on floor Lower and repeat.

Same as Ab Crunch but Cross one elbow over to

opposite knee. Repeat on one side for 20

seconds then alternate.

Same as Ab Crunch with Twist but Straighten legs and lift knees to

alternating elbow.

Workouts | 6

7.1 Hip Raise

7.2 Hip Raise – Single Leg (half)

7.3 Hip Raise Single Leg (full)

Lie on back with arms on side. Feet shoulder width apart & knees

bent. Brace abdominals. Raise hips from the ground and

squeeze through glutes. Keep knees in line. Push up as far as you can or until

your body forms a straight line.

Same as Hip Raise but One side at a time Push up half way, then relax

Same as Hip Raise but One side at a time Push up all the way, then relax

8.1 Burpee Walk Back

8.2 Burpee – Two Feet

8.3 Burpee – Two Feet with Jump

Begin in standing position, feet shoulder width apart.

Brace abdominals. Drop to squat position and place

hands on floor. Walk one foot back at a time. Stand up and repeat.

Same as Burpee but Both jump both feet back at

one time.

Same as Burpee - Two Feet but Once back in squat, follow

with a jump.

9.1 Tricep Dips – Floor 9.2 Tricep Dips – Chair (knees

bent)

9.3 Tricep Dips – Chair (straight leg)

Sit on floor, knees bent. Brace abdominals. Hands on floor behind, fingers

facing forward. Lift hips off floor. Bend arms at elbows and lower

until hips / glutes gently touch floor.

Then push up until arms are almost straight.

Repeat.

Same as Tricep Dips – Floor but Use a chair instead of floor. Keep knees bent. Keep hips close to chair.

Same as Tricep Dips – Floor but Use a chair instead of floor. Keep legs extended out. Keep hips close to chair.

Workouts | 7

10.1 Mountain Climbers – Toe Taps 10.2 Mountain Climbers – Full

(slow)

10.2 Mountain Climbers – Full (fast)

Facing the floor, raise up to plank position on hands and feet.

Hands directly under shoulders. Feet hip width apart. Brace abdominals. Neutral spine. Keep body in a straight line Raise one knee at a time half a

foot forward.

Same as Mountain Climbers but Draw knee as far up to chest

as you can Keep tempo slow

Same as Mountain Climbers but Draw knee as far up to chest

as you can Increase tempo

Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected]

LSA PROTEIN PIKELETS Serves 2 You can make this up and store for a few days in the fridge. If you prefer pikelets, reduce the amount of milk you add to get the right consistency. Eat as is or spice it up with a bit of sliced banana and cinnamon. Ingredients

2 Tbsp LSA 1 scoop Clean Lean Protein Vanilla (can omit, add extra LSA) pinch salt 2 eggs 2 (approx., depending on desired consistency) Tbsp milk substitute (I use rice milk)

Method

1. Put dry ingredients into blender cup, stir to mix.

2. Add eggs and milk.

3. Blend.

4. Check consistency and add milk if needed.

5. Ladle into a hot ceramic pan.

6. Once you see bubbles forming on the surface it’s time to flip!

#glutenfree #dairyfree

HOMEMADE HUMMUS Make your own healthy hummus and avoid the nasty additives, in particular, sulphites, that are added to shop-bought hummus. Ingredients

• 400g can chickpeas • 2 tsp tahini • 1 clove garlic • ½ tsp salt • 3 Tbsp olive oil • 2 Tbsp lemon juice

Method

1. If using a stick mixer - put everything in large glass jug or large bowl and process.

2. If using a food processor – put everything in and pulse, scraping the sides as needed.

3. Refrigerate for up to one week.

#glutenfree #dairyfree #whole30


TUNA SALAD There aren’t really any rules when it comes to salads, right? But I have found this combination is great and if the components are prepared ahead of time, it takes just a minute to whip it up, making it an ideal dinner on a busy night. I haven’t put quantities – as its best to just eye it up as you’re making it. Ingredients

• Salad greens • Grated carrot • Tinned whole kernel corn - rinsed • Alfalfa sprouts • Pumpkin seeds • 1 95g tin tuna in spring water - drained

If you would like a splash of dressing, try Bragg’s Healthy Vinaigrette – it’s sweetened with honey and free of artificial preservatives. Alternatively, find a dressing with less than 10g sugar per 100ml and free of sulphites. Method

1. Layer salad in order of ingredients above

2. Drizzle over a little dressing if require

#glutenfree #dairyfree (Dressing dependant)


SUPERFOOD QUINOA SALAD Serves 4 A friend of mine once brought this to a BBQ and I was immediately hooked! It’s pretty easy to whip up but will always impress! Ingredients

• 1C quinoa • ½C pistachio nuts, toasted • ½ C slivered almonds, toasted • ¼ C sunflower seeds, toasted • ¼ C pumpkin seeds, toasted • 400g can chickpeas, rinsed • ½ C dried goji berries • Optional: Some fresh leafy greens (Baby spinach or rocket) DRESSING • 2 Tbls olive oil • 2 Tbls lemon juice • 1 Tbls red wine vinegar • Optional: Up to 1Tbls Maple Syrup to sweeten if necessary

Method

1. Cook the quinoa until tender.

2. Remove from heat, drain well and set aside to cool.

3. Whisk the dressing ingredients together. If it’s too sour, sweeten with a little maple syrup.

4. Mix the quinoa, nuts, seeds, goji berries and dressing together.

5. Stir through finely chopped greens. Garnish with a few greens on top of the finished salad

#whole30 #dairyfree #glutenfree


MOROCCAN CHICKEN Serves 2 This is a super easy recipe that tastes absolutely divine. I normally make up a few bags all at once and throw them in the freezer. This dish goes great with some quinoa and homemade pesto, with steamed veggies on the side. Chicken does really well on the barbeque as well! Ingredients • 4 chicken drumsticks • 2 Tbsp. avocado oil • 2 Tbsp. lemon juice • 1 tsp. ground black pepper • 1 tsp. sea salt • 2 tsp. paprika • ¼ tsp. cayenne pepper • ½ tsp. turmeric • 2 tsp. ground ginger • 1 tsp. ground cumin • ½ tsp. dried oregano

Method 1. Place drumsticks in a resealable bag.

2. Add avocado oil and lemon juice, toss to coat well.

3. Mix spices together and then add to bag, toss to coat well.

4. Marinate for a few hours, or overnight.

5. Heat avocado oil in a pan and toss chicken in. Brown

6. Turn heat down, cover and cook for 20 minutes or until cooked through.

Adapted from: http://paleocupboard.com/moroccan-chicken.html #glutenfree #dairyfree #paleo #whole30


You can make this recipe in bulk and freeze in portions

HOMEMADE PESTO Serves 4 Shop-bought pesto’s contain parmesan which makes them a no-go for those on a dairy free diet. Additionally, they contain artificial preservatives to extend their shelf life. Making your own pesto means you can avoid these additives, as well as get creative with the herbs you use. You can make pesto with almost any culinary herb, which means you can choose one for specific therapeutic benefits. Use as a dip or stir through quinoa as a superfood side to almost any meat dish. Ingredients

• 2 cup herbs of your choice • 1 cup nuts of your choice (soaked) • 1Tbsp lemon Juice • 1 clove garlic • sea salt to taste • ½ C olive oil (or more- to desired consistency)

Method

1. Put everything in blender and blend.

2. Add additional oil to desired consistency.

3. Stir through cooked quinoa and heat through.

#glutenfree #dairyfree #paleo #whole30



PALEO MONGOLIAN BEEF Serves 4 I love Chinese food, but Chinese take outs are often full of nasties that I’d rather avoid; processed vegetable oils, cheap fillers, sugar and the worst of them all… MSG. I was delighted to find this recipe which was not only easy to whip up but tasted out of this world. A new firm fave in our house! Ingredients

2 Tbsp coconut oil 500g stir fry beef 1/2 tsp minced ginger 2 small cloves of garlic 1/3 cup coconut aminos (or 1Tbsp of soy sauce *not Paleo) 1/3 cup water 1/4 cup maple syrup 2 Tbsp arrowroot powder (or corn starch *not Paleo) 1/2 cup carrots, sliced Salt & pepper to taste (optional) Chopped spring onions for garnish

Method 1. Cover the beef stir fry in the arrowroot powder and set aside. 2. In a bowl mix the coconut aminos, maple and water. 3. Heat a heavy bottomed pot with the coconut oil. 4. Add your garlic and ginger - saute for a minute to allow flavours to develop 5. Add the beef to the pot and brown. 6. Add carrots and the maple / coconut amino's mixture. 7. Add salt and pepper to taste (optional) 8. Turn down heat and simmer for 20 minutes. 9. Serve on a bed of cauliflower rice and garnish with some chopped spring

onion. Adapted from: http://ourfullplate.com/recipes/crock-pot-paleo-mongolian-beef/ #glutenfree #dairyfree #paleo #whole30

KUMARA & CHICKPEA CURRY Serves 2 This is so easy to make, and with just a few ingredients, it tastes absolutely divine. Serve with basmati rice or cauliflower rice for a low carb option and garnish with some fresh coriander. Ingredients

• 1 Tbsp coconut oil • 1 medium onion - diced • 2 small cloves garlic – crushed • 2cm piece ginger – peeled & grated • 4 tsp curry powder • 2 cups kumara – peeled & cubed • 300g tin chickpeas – drained • 400ml tin coconut cream • fresh coriander for garnishing (optional)

Method

1. Melt the oil in a medium heavy bottomed pan.

2. Add the onion and sauté until soft and golden.

3. Toss in the garlic and ginger – fry for another minute.

4. Add curry powder and continue to fry to allow flavour to develop.

5. Now add kumara and chickpeas. Toss to coat in the mixture.

6. Add coconut cream, stir to combine.

7. Reduce heat and simmer for 15 minutes.

8. Garnish with coriander

#glutenfree #dairyfree #whole30


How to make cauliflower rice Cauliflower rice is a great low carb alternative to normal rice. Easy to make and freezes well.

1. Clean the cauliflower and remove any black marks. Pat dry.

2. Using a cheese grater, grate roughly. (You can also use a food processor, but make

sure not to pulverise it!)

3. From here you can pop the cauliflower into freezer bags for when you need them.

4. When you’re ready to cook – heat a pan over medium heat.

5. Dry fry cauliflower for about 5 minutes, or until preferred texture. Make sure you

keep stirring to avoid burning it.

6. DONE!


This recipe originated in Louisiana. It doesn’t cost much to make, and freezes really well – so make up a big pot and stock the freezer with ready meals!

CHICKEN GUMBO Serves 2 A lovely warming dish which is easy to make and will please everyone. Serve with rice, or if on a low carb diet, make some cauliflower rice. Ingredients

• coconut oil • 1 medium onion – diced • 2 garlic cloves - crushed • 400g chicken – diced • 2 stalks celery – diced • 1 medium kumara – peeled & cubed • half small cabbage – sliced • 1 can chopped tomatoes • ¼ tsp chilli • 1 tsp paprika • 1 tsp dried thyme • 500ml gluten free chicken stock • sea salt and pepper • 2 bay leaves

Method

1. Heat coconut oil in a heavy bottomed pot and add the onion and garlic. Stir and cook until soft.

2. Add the chicken to the pan and brown.

3. Stir through the remaining ingredients and bring to the boil. Once boiling, reduce heat and simmer for 20 minutes.

4. Add water if needs be. The Kumara will soften and thicken the sauce.

5. Taste and adjust seasoning if necessary.

6. Remove bay leaves and serve.

Adapted from: http://groweatrun.com.au/2013/06/03/chicken-gumbo/#more-157 #glutenfree #dairyfree #paleo #whole30


http://groweatrun.com.au/2013/06/03/chicken-gumbo/%23more-157


Vegetarian fillings Mushrooms, onion, zucchini, carrot (grated), broccoli. asparagus, capsicum, cauliflower, peas. Meat fillings Minced beef, chicken or pork, shredded chicken

VEG FRITATTA Serves 2 This recipe is extremely flexible – once you have the egg base you can add whatever you like. Great for using up excess vegetables. You have the option too of adding meat or keeping it as a vegetarian dish – full of satisfying egg protein. Serve with a fresh salad. Ingredients

4 eggs 2 Tbsp rice or almond milk pinch sea salt whatever you’d like to put in the frittata!

Method

1. Preheat oven to 180°C.

2. Precook minced beef, chicken or pork if adding meat.

3. Sauté vegetables.

4. Toss vegetables and meat into a small loaf tin.

5. Beat together the egg, milk and salt.

6. Pour egg mixture over meat and/or vegetables.

7. Bake for 40 minutes or until cooked through.


CHICKEN STIR-FRY Serves 2

Readymade stir-fry sauces often contain refined sugar and preservatives. This stir fry sauce is super-easy to make and contains no nasties!

Serve with rice, or if on a low carb diet, make some cauliflower rice for a low carb option.

Ingredients

¼ cup gluten free soy sauce (use coconut amino’s for Paleo or AIP) 2 Tbsp red wine (can omit) ¼ tsp garlic - chopped ½ tsp ginger freshly grated 1 Tbsp lime juice 1 Tbsp maple syrup or honey 1 Tbsp high heat oil (eg. coconut or avocado) 300g boneless, skinless chicken breast or thigh 3 cups stir fry veg of choice (frozen is often the easiest!)

Method

1. Make the sauce by mixing all the ingredients together.

2. Heat some high heat oil in a wok.

3. Toss in the chicken and brown.

4. Add stir fry veg and heat through.

5. Stir in sauce, lower heat and simmer for 15 minutes or until cooked.

Recipe adapted from: http://www.eatlivegrowpaleo.com/2012/03/basics-stir-fry- everything.html

#glutenfree #dairyfree #paleo #whole30 #AIP


Maple syrup is a great whole food sweetener alternative. It is made by boiling the sap of maple trees into a concentrated and sweet syrup. It has a lower glyceamic index than sugar, and contains good levels of calcium, zinc, riboflavin and antioxidants.

Make sure you buy 100% maple though – there should only be ONE ingredient on the label!

KERALA FISH CURRY Serves 4 My husband and I honeymooned in South India, and this dish always takes me back, I absolutely love Indian cooking, and this recipe is a delectable way to add more fish into your diet, and best – it’s super easy. Serve with basmati rice. Ingredients

• 3 Tbsp coconut oil • 1 medium onion – chopped • 3 green chillies – split in half and deseeded • 1 clove garlic – chopped. • 2cm piece ginger – peeled and grated • 10 peppercorns • 1 clove • 10 cardamom pods • 10 curry leaves • ¼ tsp turmeric • 1 Tbsp tomato paste • 400ml tin coconut cream • 400g firm fish fillets (lemon fish works really well)

Method

1. Melt the oil in a large heavy bottomed pan.

2. Sauté onion, chillies, garlic and ginger, until the onions are soft and lightly brown.

3. Add the peppercorns, clove, and cardamom pods, curry leaves and turmeric, continue to sauté.

4. After about two minutes, stir through tomato paste.

5. Add the coconut cream, ground pepper and salt. Reduce heat and simmer for 10 minutes.

6. Add the fish and cook until done – normally about five minutes.

7. Remove whole spices before serving.



FETA & SPINACH CHICKEN BREAST Serves 2 My husband made this for me on one of our first dates and it’s been a firm favourite ever since. Since the chicken is baked, we often serve with some roast vegetables as a side. Ingredients

• 2 small boneless, skinless chicken breasts (approx 150g each) • feta cheese (about 4 x ½cm slices) • 2 big handfuls of spinach • (optional) 2 rashers bacon

Method


2. Blanch the spinach is some boiling water. Remove, allow to cool.

3. Butterfly the chicken breast.

4. Lay 2-3 slices of feta cheese.

5. Squeeze as much water out of the spinach as possible, and layer on top of the feta.

6. Roll up and if desired, wrap in two rashers of bacon.

7. Pin with toothpicks.

8. Bake for 25 minutes or until cooked through.

#glutenfree #whole30


PALEO MEATLOAF Serves 4 Delicious and easy to make – mix everything together and pop in the oven! This dish goes great with any vegetable side or a salad. Ingredients

• 1 medium onion – finely diced • 500g minced beef • ½ cup almond meal • 1-2 eggs • ¼ cup tomato paste • 1 Tbsp garlic - crushed • ½ Tbsp sea salt • 2 Tbsp dried basil • 1 tsp oregano

Method


2. Mix all the ingredients together in a large bowl.

3. Form into a loaf and bake for 60 minutes or until cooked through.



VEG & CHICKPEA CURRY Serves 2 Easy to make, low cost ingredients and sure to please everyone. Ingredients

• 2 Tbls coconut oil • ½ small head of cauliflower – cut into small florets • 2 small potatoes – peeled and cubed • 1 tsp cumin seeds • ½ tsp ground cumin • 1 Tbls ground coriander • ½ tsp turmeric • ¼ - ½ tsp cayenne pepper • 300g tin chickpeas - drained • 400g tin chopped tomatoes • 1 C frozen peas • 1 tsp sea salt

Method 1. Heat oil in a large heavy bottomed pot. 2. When hot, throw in cumin seeds and allow to brown. 3. Add cauliflower and potatoes and straight away toss in the rest of the spices. Stir to coat vegetables. 4. Fry, stirring constantly until vegetables begin to sear. 5. Add tomatoes and chickpeas. Stir. 6. Add about 500 mls water and salt. 7. Reduce heat and simmer for 15 minutes, or until potatoes are tender. 8. Add frozen peas and cook through – about 5 minutes. 9. Serve on basmati rice with fresh chopped coriander to garnish. Adapted from: Classic Indian Cooking by Julie Shani #glutenfree #dairyfree #paleo #whole30


HOMEMADE CHICKEN BURGER STACKS Serves 2 If you want to avoid nasty additives, especially gluten fillers, but still fancy the idea of a good burger on a Friday night – here’s a simple recipe to make your own! Ingredients Rosti

• 1 medium kumara • 1 egg • sea salt to taste • coconut oil for frying

Burger • 300g chicken mince • 2 eggs • <¼ cup almond flour • 1 Tbls italian herbs • sea salt to taste

Desired salad ingredients, such as lettuce, tomato, red onion, gherkin. Method Rosties

1. Grate the kumara.

2. Lightly beat the egg and stir through kumara.

3. Form patties and fry in a pan until golden and firm.

Burgers

1. Mix all ingredients in a large bowl.

2. Add almond flour in parts to ensure consistency does not get too dry.

3. Form patties and fry in a pan until cooked through.

Assemble your stack

1. Start with rosti, then chicken patty.

2. Add desired salad ingredients and enjoy!



You can make a big batch of the spice mix and store in a spice jar.

CHICKEN NACHOS Serves 2 This recipe allows you to enjoy the tastes of Mexican food, without the gluten- and sugar-containing readymade packets. Serve with homemade guacamole. Ingredients

• coconut oil • 1 medium onion – diced • 300g boneless, skinless chicken thighs - diced • 1 red and 1 green capsicum - diced • 120g bag Kenny’s kumara chips

Seasoning

• 1 Tbsp garlic salt • ½ tsp paprika • ¼ tsp cayenne pepper • ¼ tsp cumin

Guacamole

• 2 haas avocadoes - mashed • ¼ red onion, finely diced • 1 Tbsp coriander, chopped finely • 2 tsp lime juice • sea salt to taste • 1 Tbsp extra virgin olive oil

Method

1. Heat coconut oil or any other high heat oil in a large pan or wok.

2. Add onion and cook until soft and golden.

3. Toss in chicken and brown.

4. Stir through spice mix.

5. Add capsicum.

6. Reduce heat and cook for 20 minutes or until cooked through.

7. Mix guacamole ingredients together.

8. Serve on a bed of kumara chips.

Adapted from: http://www.happychomp.com/recipes #glutenfree #dairyfree #whole30


in a good protein punch. 100% grass fed beef. Enjoy 2-3 times a week. Safari Biltong can be ordered...

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Transcript of in a good protein punch. 100% grass fed beef. Enjoy 2-3 times a week. Safari Biltong can be ordered...