Tag Archives: JERF

Bacon and Eggs

Keeping daycare lunches interesting with eggs and bacon. My cherub loves these little cups of yum and they are simple enough for kids to make too. Getting kids involved in cooking means that they are learning amazing and fun skills but also they know what is in their food and are more likely to eat them because they made them.

The idea of these is to have the bacon as the ‘crust’ in replacing the traditional pastry you would normally have. They are a great freezer option and great made ahead of time for picnics and parties.

Give them a go this week.

 

 

Bacon & Egg Cups

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PREPARATION TIME        COOKING TIME                         10 minutes              30 minutes

makes 12-16 cups, gluten free, dairy free, low FODMAP, kids lunches

INGREDIENTS

12 rashes of good free range bacon
15 eggs
3 sausages (optional)
Dried Italian herbs (basil, parsley, thyme, oregano)
salt and pepper to season

INSTRUCTIONS

  • Line muffin trays with baking paper squares
  • Add 1/2 -1 rash bacon per muffin mould depending on size you may need to cut to fill the mould.
  • Beat eggs until fluffy, add salt and pepper and herbs
  • Slice sausage into inch pieces (you can pre cook sausage)
  • Alternatively use left over meat from previous meal- roast chicken, lamb, beef, fish, prawns
  • Place sausage in each mould and pour in egg to almost the top
  • Pop into preheated oven at 200 and cook until egg is set (30 mins max)

Add avocado on top and devour!

Leave to cool before refrigerating.

ENJOY!

Chocolate Granola

Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.

It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.

Coco-Nola

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INGREDIENTS:

1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)

Step two Ingredients:

1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)

INSTRUCTIONS:

1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
3. Toss
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.

Over indulgence may lead to belly ache ha ha

Kangaroo Burgers

Probably not the first mince you would grab from the meat section but Kangaroo meat is great. Great for you, great tasting and can be used as an alternative to almost all beef mince dishes.

We love our burgers, you can add whatever you like to them too and the family can get a veg packed patty of yum.

Super easy to make, can be prepared ahead, taken along for a BBQ lunch, great in school lunches, great for breakfast and even for a cold healthy snack.

Kangaroo Burgers

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INGREDIENTS

500g kangaroo mince
1 zucchini grated (squeeze out the excess water)
1 carrot grated
1 cup of mushrooms diced or grated
1 onion diced (optional for Low FODMAP)
1 egg
1 Tbsp Tomato Paste (low salt)
1/2 Tbsp Chia seeds
1 tsp sumac (sweet and tart)
1 tsp basil
1/4 tsp salt
grind of pepper to season
1 Tbsp Coconut Oil

NOTE: you can add any herbs or spices you like.
Add some minced liver too – a great way of packing in more that no one can taste.

INSTRUCTIONS:

Combine everything in a bowl and mix with hands until combined (really massage the mix to maximise flavour)
Form into balls. Vary in size if you have big and little people in the house to feed.
Pop into fridge to set for at least 20 minutes

Season the grill with some coconut oil (or better yet brush each burger with macadamia oil)
Grill on medium for 5 minutes each side
Kangaroo is a game meat so is best to cook just under done

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Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.

 

 

Green Eggs and Ham Frittata

Meal planning for a week away has kept me occupied preparing meals. Pretty sure (as usual) I’ve over catered but I’d rather have more than not enough in unknown territory and spend an hour finding something that’s got no onion, garlic, dairy, grain, fructans, fructose blah blah blah. You get me drift?!

I cleaned out the fridge for the week and created a few staples.

Green Eggs and Ham Frittata

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Green Eggs & Ham Frittata

12 Pasture Raised Organic Eggs (beaten until light and fluff)
6 Whole Rash Bacon
2 Cups fresh Baby Spinach
salt and pepper to season
1 Tbsp Coconut Oil
INSTRUCTIONS

1. Beat eggs
2. Place spinach in a lined lasagna dish (Lined with it all covered is the important bit as you want to be able to remove the whole thing to slice and not end up with egg stuck everywhere)
3. season with salt and pepper
4. Lay Whole Bacon Rashes on top (depending on size you may overlap)
5. Pour Eggs over top
6. Give the dish a light shake (the bacon will rise, that’s ok)
7. Pop in Oven for 30 Minutes (or until the eggs bounce back when you press in the centre.
8. Leave to cool completely, take out then slice in portions or keep whole

Feel free to add more vegetables too, this was just me clearing out the end of the weeks supplies. I would serve this with more vegetables on the side or a salad or a meat or fish portion. Also makes a great lunchbox filler for the kids.

Twice Cooked Chook

Cook a Chook, it’s that simple.
Flavour it according to what you like and cook it!

This week as it being all about being organised in a chaotic life Chicken and Lamb have been the savour. The Chicken I did in a smokey paprika seasoning and then shredded the chook, added it to a pan and added cumin, turmeric, tomatoes and broth and made the best Taco Chicken mix so far. A big whole chicken is far more useful and cheaper than buying breasts and thighs and all the other bits. Cook it, carve it, serve it and re-create meal after meal. It’s amazing how far a chook can stretch and the broth….well of course there is always a pot of bone broth in this house cooking.

 

Roast Chicken

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Roast Chook – Twice Cooked

pre-heat oven to 190c, cook chicken 30 mins for every 500g of chicken (internal temp of 75-80)

INGREDIENTS
1-2kg Whole Pastured Raised Chicken
1 tsp salt
1 tsp smokey paprika
1 lemon cut in half
1 Tbsp Coconut Oil

INSTRUCTIONS
1. Prepare Chicken in Roasting Pan
2. Place Lemon in the Chickens cavity along with 1/2 Tbsp of hard coconut oil
3. Rub remaining coconut oil all over the chicken
4. Mix Paprika and salt together and coat over the entire chicken
5. Place in oven on middle rack (according to weight of chicken cook as above)
6. Half way through, baste the chicken with the pan juices that have been created from cooking
7. To check the chicken use a meat thermometer. Also pierce the chicken at the thickest point and note the colour of the juices that comes out. Clear is cooked, pink is not.
8. Take out of oven and wrap in foil and leave for 10 minutes to rest

If you are having traditional roast chicken then carve and serve with vegetables.
Alternatively carve the chicken completely from top to bottom. Pop bones and carcass in the slow cooker, cover with water and cook on low as per bone broth recipe.

With the chicken create meals and flavours to your liking….it’s that simple.

1. Add the chicken back to roasting pan
2. Add 4 chopped tomatoes
3. add 1 Tbsp Ground Cumin and 1 tsp turmeric
4. Pour over 300ml Bone Broth
5. Pop back in oven at 150c and cook for a further 30 minutes until liquid reduces.

Serve with tortilla wraps, tacos or vegetables eggs and salad

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Taco Chicken

Fried Rice (not rice)

The other night we made Grain free Prawn Bibimbap (want the recipe? Let me know) for dinner and I’ll tell you it was awesome. Check the Instagram pics of the asian fusion we had.
Anyway I had leftovers (YES I KNOW) so I combined the cauliflower rice with some other vegetables I had in the fridge added a few prawns and bacon and ended up with a great veggie packed fried rice alternative to have with a protein for lunch and dinner.

My recipe calls for spiralized vegetables, I cannot recommend the ‘Spirooli’ enough as it makes meal prep, grainfree living and the kids excited about vegetables. If you’re after one thing in your kitchen you need to seriously consider one of these

 

Fried Rice

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Fried Rice ‘no rice’

 

Cauliflower Rice

INGREDIENTS

Head of cauliflower
1 Tbsp Coconut Oil
1 tsp salt

INSTRUCTIONS

1. Cut Cauliflower up and place in food processor and pulse until it resembles a fine crumb (like rice)
2. Heat Coconut Oil in Pan and pour in cauliflower
3. add salt and fry for 5 minutes.

Use this as an alternative to rice in any dish

Fried Rice

Knob of fresh ginger
Knob of fresh Turmeric
1 Tbsp Coconut Oil or Ghee
salt and pepper to season
2 Tbsp water or miso liquid or bone broth

1 Zucchini Spirialized
1 Daikon Spiralized
1 Broccoli (florets cut and the stalk Spiralized)
1 Bok Choy Shredded
Bunch of Silverbeet shredded
1 cup Baby Spinach Leaves
1 Carrot Spiralized
3 Rash of Bacon diced
1 Cup of chopped Prawns (cooked)
1 Cup Bean Shoots (blanched)

INSTRUCTIONS

1. Spiralize all vegetables as noted above (alternatively you can cut into julienne slices)
2. Add Spiralized vegetables to food processor and pulse in short bursts until they break up into ‘rice’
3. Heat Oil or Ghee in pan and fry off ginger and turmeric
4. Add bacon and fry for a few minutes
5. Add Broccoli Florets and fry
6. Add Spiralized vegetable mix and fry tossing all veggies around
7. Add the leafy vegetables last followed by the cooked prawns
8. Add Cauliflower rice and bean shoots and toss to combine and mix.
9. Turn off heat and pop lid on the leave for 5-10 minutes.
10. Season with salt and pepper

We made Fried Rice Omlettes for dinner as something different by adding a few spoonfuls to some beaten eggs and cooking.

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Fried Rice Omeltte

Slow cooker- Roast Lamb 3 ways

To be honest I never believed in just putting a piece of meat in the slow cooker and leaving it for 8 hours and trusting that it would be cooked and delicious come dinner time. Well after hearing a lot of people doing it I thought, what the hell lets give it a go with a Lamb.

Slow Cooker Roast Lamb

INGREDIENTS
1.5kg of Lamb Shoulder or Leg
3 sprigs of rosemary
2 cloves of garlic smashed (optional)
bunch of oregano
1 tsp salt

INSTRUCTIONS
1. Set slow cooker up
2. Add herbs (and garlic) to bottom
3. Place lamb on top, season with salt
4. Turn on slow cooker and leave (literally)

At the end of time (sounds so dramatic) the slow cooking will create pan juices and your meat will be cooked. WOW WOW WOW!

Take out, rest for 10 minutes and slice and eat or CREATE a meal……..

Greek Lamb Gyro’s/ Souvlaki/ Kebab

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Lamb Gyro

1. Take Lamb and shred thinly as possible
2. Mix batches with Olive Oil and Mint (or a mint pesto of 1/4 cup sunflower seeds, bunch mint, 2 Tbsp Olive Oil.
3. Add to grainfree flatbread with grainfree tabbouleh and coconut kefir or yoghurt tzatziki

Left overs???

Twice Cooked Lamb Ragu

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Slow Cooked Lamb Ragu

 

1. Add left over lamb back to slowcooker (with the pan juices so keep these in a bowl)
2. Add;

1 Carrot sliced
1 Zucchini sliced
1/2 Eggplant
1/2 Cup chopped mushrooms
300ml bone broth or water
1 Tbsp Tomato Paste
A few sprigs of oregano and parsley

3. Set to cook at desired level
Serve with mash sweet potato or steamed vegetables.

 

It is really possible to be organised in an unorganised week. Two things to always remember when eating a real wholefoods nutritious diet:

1. Always cook enough for leftovers (vegetables, meats, fats)
2. Think about three ways you can use one meat or vegetable (if it fits into three, it’s a fridge staple)