Leaky Gut Friendly

If you’ve been diagnosed with Leaky Gut Syndrome then this can require some major changes to your diet. Our entire website is gluten free which is a great start, however there are some other foods that you should also be avoiding. 

Leaky Gut can also be associated with some autoimmune conditions and you may find our AIP (Autoimmune Protocol) recipe category really helpful as well.  Like most conditions & diets there is a multitude of advice on the internet, and even differing advice from medical practitioners and nutritional experts.  We suggest working with someone that completely believes that different diet changes could really help with your condition and be able to set clear guidelines for you.

As mentioned above, there is a lot of different diet information out there, so make sure you check each recipe to ensure it matches the diet protocol you need to follow.

Serves 2. Your cravings will be met! Healthy oven-baked fish with a spiced coconut crumb. Featured in our e-Book Eat Clean Dirty Food. This recipe has zero wheat, gluten & dairy and less oil & salt.
2 Serves. Chimichurri is a delicious South American sauce that goes with most proteins. Its flavour is punchy and robust and adds some green goodness to your dishes.
2 Serves. The prawns have a quick lime, garlic & chilli marinade & only take minutes to cook. Serve in lettuce cups for a low-carb option, or add in some of our homemade (or store-bought) almond tortillas.
2 Serves. From the e-Book Eat Clean Dirty Food. You are going to love this clean & lean version of Pad Thai. Pad Thai can be a great choice when you're ordering take out, and it ticks a lot of the GF, DF & clean eating boxes. However, like most restaurants that's not always the focus and you will find too much oil, salt, artificial flavours. TIP: We like to add extra vegetables like some finely sliced broccolini which will cook at the same time as the other veg.
2 Serves. Recipe from the Eat Clean Dirty Food e-Book. The freshest most delicious nachos and, you will boost your veggie intake without even realising it! We've replaced the corn chips with roasted potato slices. Topped them with a beef & bean sauce that's full of veggies. With the special addition of avocado, coconut yoghurt, coriander leaves & a squeeze of lime - yum! TIP: Baked sweet potato rounds are also delicious.
One serve. Recipe from the new Eat Clean Dirty Food e-Book. Easy, delicious, filling & healthy!
2 Serves. Recipe from the new Eat Clean Dirty Food e-Book! These glorious pancakes are wheat-free, gluten-free & dairy-free. Using cassava flour is a saviour for wheat-free baking and we've dedicated a lot of time into making these little pancakes taste awesome! Follow the recipe notes for pancake perfection! Cassava is a root vegetable/tuber, so it ticks most of the boxes when it comes to intolerances & allergies. It does have a stronger flavour than wheat flour and adding maple, honey, coconut & fruit work well.
2 Serves. From the new Eat Clean Dirty Food recipe e-book. Deliciously easy takeaway & fast food recipes all wheat & dairy free. NOTE: Low Carb, Paleo & Keto friendly swap out rice for cauliflower rice. Swap out prawns with any other protein.
2 Serves. As a gluten-free & wheat-free website, we love the different "pasta" options available so that you can still enjoy a delicious bowl of pasta! For this recipe we’ve used a Pulse Pasta which was a combination of peas, lentils, chickpeas & borlotti beans and it works so well with the earthy flavours of the Greek salad. TIP: Swap out the goat’s cheese for hummus for a dairy-free & vegan option.
2 Serves. This one-pan Spanish dish is often eaten with bread. However, we've added chicken to our dish to boost it into a more hearty meal. In saying that, the vegan option minus the chicken is just as good. TIP: Add 1/4 tsp chilli powder at the same time as the paprika to heat things up a bit.
2 Serves. Delicious as a full meal, or team this warm salad with a protein of your choice. TIP: Change the dressing herb to any one of your favourites, or check out our Dressings section for many other options. NOTE: For AIP swap out the potato for extra sweet potato, carrots or sprouts.
2 Serves. These little pork & mushrooms meatballs are full of flavour & extremely delicious! We've added a spicy slaw, instead of a creamy slaw, and kept this dish fresh with herbs & chilli. TIP: If you're avoiding grains or carbs, swap out the brown rice for some large lettuce leaves or one of our Almond Meal Flatbreads.
Poke Bowls, also called rice bowls, are a really delicious, healthy and easy dish to put together. If you can source a good quality sashimi-grade salmon, serving the salmon raw is an amazing option too. We’ve got lots of different recipes for poke, salad & rice bowls. Mix them up with different proteins & different dressings and you’ll never get bored. TIP: Adding herbs is a great way to boost the nutritional value of a dish. Pick the ones you enjoy eating most.
Marinated salmon is an easy & healthy dinner as the flavours absorb quickly. This entire dish is a really quick cook, however, if you can leave the salmon marinate for at least 30mins the flavours will infuse beautifully. TIP: Swap out for your favourite vegetables, just keep in mind cooking times for harder choices. Optional to add in a small portion of brown rice or quinoa for a bigger meal. TIP 2: For soy free, swap out tamari for coconut aminos & only add 1/2 the honey.
This spiced yoghurt is delicious & will match most proteins. The chicken does require at least 30mins marinating time if you want the flavours infused. A great recipe to prep the night before so you are guaranteed the flavour hit. TIP: Chicken can be sliced for a quick stovetop cook. Serve with any preferred vegetables, plus you can swap out cauli rice for any type of rice.
Another easy traybake dinner. Dukkah is usually available in the spice section of your supermarket and is a really easy way to add lots of flavour to your dish. TIP: Cooking times may change depending on how thick your piece of salmon is. We've taken the skin off, however it's up to you if you want to leave it on.
What always makes a salad great is the dressing flavours. This one has a quick pickle dressing for the carrot & cucumber. Then a punchy, spicy dressing for the entire salad. Delish! TIP: You can always add more chilli!!
A mix of warm ingredients with salad is always a delicious dish. Add in a gorgeous dressing and you have a meal that will definitely satisfy. TIP: We love a mix of brown rice and quinoa, however either one on its own is also delicious. Also, visit our dressings section to change up the dressing. Honey Mustard or Spicy Thai dressings - yum!
These are a great way to satisfy a sweet craving. You only need half an apple for the filling, so you could make 2... it will keep unfilled for a few days (if you can stop yourself!!)
Cauliflower is a great carrier food. Meaning the flavour profile is low, so you can add lots of different flavours and it will taste great. We've served these fritters with a soft boiled egg, avo & chilli flakes. However, almost anything goes, bacon, guacamole, roasted tomatoes, roasted veggies... the list goes on. TIP: Cauli does hold water - see our notes on how to improve your fritters shape.
Egg Roll or Omelette Rolls are so quick and easy in the mornings. You can fill them with so many different things - goat's cheese, tomatoes, leftover roasted veggies, herbs etc..
2 Serves. Rice Bowls – we love them! Eating healthy can be simple, and mixing up the flavours is the key to keep enjoying healthy food so you don’t get bored. It only takes a few minutes to make this marinade for the chicken. Then we cook the leftover marinade and make a sauce to finish the dish. Delish!! We’ve kept the salad simple with a few ingredients, however, you could add any of your favourite salad or cooked vegetables. TIP: Having cooked portions of rice in the freezer is a great way to ensure you’re eating healthy grains & it cuts cooking time. You could also use quinoa, white rice if you prefer, or mix brown rice and quinoa together (that’s a favourite!).
Looking after our AIP members is always something we work hard at. Cassava flour replaces almond meal, which we use in most of our other wraps. These wraps are a big delicious tick for anyone!! TIP: AIP remember to use guar gum-free coconut milk. Ayam is a great brand in Australia and easily available.
Soup for one can be an easy, light meal. This one is really delicious too. TIP: Vegetable weights are a guideline only. If you have larger veggies just add a little more stock.
Easy Peasy Cake in a Mug & of course it's full of healthy ingredients! TIP: Most of the carb count here is from the maple syrup, swap it out for a different sweetener if you need too.
This gorgeous vegan noodle dish is sure to satisfy. TIP: We’ve used a firm tofu for this recipe, however it also works well with a softer tofu. Tempeh is another option & there are now some great soy-free varieties.
Need a cake, chocolate, or cake & chocolate fix? This mug cake comes in at 246 calories, and is full of healthy ingredients! TIP: Most of the carb count here is from the maple syrup, swap it out for a different sweetener if you need too.
Gorgeous as a warm salad, but you can also serve all the ingredients as a cold salad. Change or add salad ingredients of your choice, like carrot, capsicum... etc. TIP: Marinating the chicken is a step you can skip if you are in a hurry. It does add that extra layer of flavour, however the dressing packs a big enough punch.
Fritters are the bomb! The roasted tomatoes are definitely worth doing as they create a gorgeous sauce that matches the dish so deliciously. TIP: Tapioca/Arrowroot flour can be swapped out with chickpea, quinoa or buckwheat flour.
Burrito without the wrap! This gorgeous bowl ticks all the flavour boxes and you can make the beans as spicy as you like. TIP: Our salad bowls are always flexible for you to add whatever salad veggies you prefer.
A creamy, sweet and healthy breakfast that can be taken on the go. Full of protein, omega 3's, potassium and atioxidants and it's Vegan! Note: Allow at least 2 hours soaking time. Tip: Any soft berries will work in this recipe
2 Serves. We love veggie overload & we always add lots of flavour to make your dish delish. This one is 2 serves & the flavours will continue to infuse for another meal the following day. We’ve used Thyme as the herb to flavour the entire dish. It’s quite a strong herb so you’ll only need a small amount, and if you prefer you can swap it for another favourite herb. TIP: If you are looking for a carb boost add a small portion of brown rice or quinoa and mix it through the cauli rice – so yummy.
This is one of those dishes where you want to lick the plate clean, so many delicious flavours that all just work beautifully together. Tip: You can use other veggies on the side but we think the garlic and lemon flavours are the perfect flavour combo with this dish. Hint: You can leave out the white wine and just use extra stock. Note: We used semi-dried tomatoes but if using sun-dried you can soak them in the stock while cooking the chicken.
The acai berry is well known to be an antioxidant powerhouse fruit from South America. Acai Bowls are now quite a popular healthy breakfast or snack option. However, some of the popular brands used in cafes & restaurants can have added cane sugar. Making them at home using a brand that doesn't have added sugar is a great way to enjoy this easy & delicious breakfast bowl. TIP: Acai is not a sweet fruit. Adding banana & a little coconut water can raise the sweetness to just the right level.
That little hit of ginger in the mushrooms takes this dish to new heights, so very yummy and very nutritious! Lots of good fats and healthy greens to get you started for the day.
This gorgeous creamy dip can be served with anything you like or use it as a spread or thinned out into a sauce, it's that good you're going to want to serve it with everything! Tip: If you want the flatbread even crispier you can place in the oven for 10 minutes or so. Hint: We use the pre-cooked beetroot available from most supermarkets but you can cook from fresh. Note: For the flatbread you can thin it out with water, the thinner it is the crispier it will get in a shorter time.
A foccacia that is crispy on the outside and chewy in the middle and it's AIP approved!!! There is a bit of time invested in this bread but you will not be sorry, even the fussiest eaters will enjoy this. Note: Time shown does not include resting time for the dough. Tip: We love this on its own or topped with whatever your heart desires.
We've made our own roll for this recipe, it's super easy! Feel free to use your own favourite gluten-free roll but watch those additives and preservatives! Tip: The pattie is Vegan and will work on any bun or bread or even served on a plate with some salad. Hint: Use whatever salad ingredients you want, grated carrot would be a nice addition.
Blueberries are the great detoxifiers so that makes this smoothie the perfect start to your day. When you add in good fibre and healthy omegas with the addition of flax seed meal and chia seeds you're onto a winner! Tip: When using chia seeds it's a good idea to soak them first, we keep a small jar in the fridge with chia gel to save doing it every time.
An iconic flavour combination that just works, with added fibre and antioxidants it's a great way to start your day! Tip: When using chia seeds it's a good idea to soak them first, we keep a small jar in the fridge with chia gel to save doing it every time. Hint: The amount of ice cubes you use will depend on whether you use fresh or frozen fruits. We used all frozen fruit so didn't need to use any.
A good shot of espresso coffee in this smoothie to start your day! By adding coconut yoghurt you're getting the benefits of probiotics for good gut health. Tip: We added a scoop of our favourite vanilla protein powder but this is optional.
We never tire of those authentic Mexican flavours and this dish has it in spades! One-pan means minimal clean up too so we think it's going to be one of your favourites too. Tip: Want it a little spicier? Add some chilli powder in with the other spices. Hint: Don't leave off the yoghurt, once you add the lemon juice it tastes so much like sour cream! Note: Edgell now have black beans in a 100g satchel that are ready to serve, we love them!
You don't need to make the sauce for this burger stack but trust us, you want to make this sauce! You will need a stick blender to make this amount but it is very easily multiplied to make a bigger batch. It will store in the fridge for 2-3 weeks. Tip: Switch the salad up to include whatever you like. Hint: An egg would be a pretty awesome addition to this burger.
Vegan cheese is super tasty and extremely versatile! The picture just shows one serving suggestion using fresh cucumber slices, cherry tomatoes and basil. This basic recipe for one serving can easily be made into 3 variations. Solid style for a cheese ball etc. Cream Cheese style for spreading or dipping and a Cheesy sauce. Tip: The prep time of 15 minutes includes the blending but the cashews do require soaking overnight. Also, see notes on recipe regarding blenders. Hint: See notes on recipe for variation ideas.
Salad bowls are an awesome way to get your extra veggie intake for the day. This delicious one is served with our gorgeous lime & honey dressing. TIP: You can pan-fry, grill, steam or bake the salmon.
Buddha Bowl, Nourish Bowl, Salad Bowl or Hippie Bowl. Whatever you want to call them, they are a big bowl filled with many beautiful ingredients. This is definitely one of our favourites, all the flavours of a burrito but way healthier! Hint: You can replace the cauliflower rice with cooked rice or quinoa. Tip: You can cut the chicken prior to cooking and you can leave the capsicum and corn raw to save on cooking time. Note: If you want to keep it paleo leave out the beans.
2 Serves. Chickpea Fettuccine is a great gluten & wheat free alternative to pasta, and it’s one of our favourites. The sauce is vegan, delicious & filling. Plus, the dish only takes around 15mins to make. TIP: Add in some cayenne or chilli for a spicy hit. It's delicious!
Great natural flavours in this san choy bau without the usual bottled sauce flavours added. This recipe is designed for our AIP members with no chilli or nuts. It’s fabulous! TIP: We’ve used an oriental mushroom mix with shitake & oyster mushrooms in this recipe as it goes beautifully with the asian flavours. However, you can use regualar field mushrooms, they’ll just take a little longer to cook as the orientals are very delicate.
This tasty little dish is our take on Greek Souvlaki. TIP: If your diet allows, you can swap out the coconut yoghurt for Greek yoghurt if preferred.
Most people love a good Caesar salad. This one is nicely balanced with a variety of ingredients, and it’s a great meal for keto lovers. TIP: Paleo & Dairy Free - we’ve got 3 variations of Caesar dressing in our sauces & dressing section. Options with coconut yoghurt & mayonnaise that can match other dietary requirements. This one is our no-mayo dressing.
We’ve chosen not to include a lot of soy products in our recipes, and this is purely from personal experiences. However, miso is a fermented soy product and we think there can be lots of health benefits associated with fermented soy. Making a miso soup is so easy & it’s delicious. Please also note that it can have a high salt content, so it’s a sometimes dish for us. TIP: We’ve used an oriental mushroom mix (purchased from a supermarket) in this soup which consisted of shitake, oyster & king oyster mushrooms. However, if they are not easily available you could use any type of mushroom. Even regular field mushrooms, just cook them for just a little longer.
Honey & mustard are classic flavours together. The marinade doubles as a dressing & only takes a few minutes to mix together. TIP: This is already a quick and easy salad to put together, however you can make the marinade and marinate the chicken overnight to save even more time.
Even better than the real thing?
The flavours of chilli, lime and garlic, a tender chicken thigh and a garlicky mayo served on a delicious Paleo roll with fresh salad. Too good!
With flavours reminiscent of a pina colada this smoothie will become a fast favourite! Although it's adding a good serve of greens to your day you can't actually taste them, it's fresh and delightful. Hint: You could also use 3/4 cup Pure Harvest Coconut Quench in place of the coconut milk and water. Tip: If you don't have coconut milk any other plant-based milk will work. Hint: Add your fave protein powder or other superfood powders for an added boost. We added 1 teaspoon of bee pollen but note that it no longer fit's into a vegan diet.
Rice paper rolls are a healthy & easy meal. We love serving ours with a punchy spicy dipping sauce. Tip: If you’re looking for a lighter dipping sauce visit one of our other rice paper roll recipes.
This dish will fill you up, however if you’re feeling a little extra hungry team it with some more protein. i.e. another egg, smoked salmon or bacon. TIP: Makes 3 small fritters or just one larger one.
Spicy veggie packed chilli beans with crispy potatoes, avocado, coconut yoghurt and lime. So delicious. TIP: You can swap out fresh tomato for canned tomatoes if you need to. Also, we use COYO coconut yoghurt. It’s thick and luscious and has similar texture and flavour to sour cream.
A creamy gelato style dessert that tastes like a Weis bar! Hint: We used a high-speed blender so we used frozen mango but fresh is fine in a normal blender.
This paleo flatbread has a whole lot of bend and no break. It's super foldable so can be used as a taco too! The coriander will work well with any curry or stirfry, or maybe as a taco with your fave Mexican dish. Tip: Add a little extra water and spread it out a little more and you can roll it up and use as a wrap.
Fresh & Delicious! Keep this recipe in your favourites! TIP: Use a tender cut of beef for a quick cook. Herbalicious: Fresh herbs give Thai salads their gorgeous flavour. Change them up between coriander, mint or (Thai) basil depending on what's available. Boost: Add in some rice noodles if you want to make this a bigger meal.
Craving chocolate? It's super quick, seriously creamy and totally delicious! You wouldn't have any idea that it's made from avocado! Tip: It's also super adaptable, you can have it as a soft pudding, a thicker mousse style dessert or a firm tart filling just by changing the amount of coconut oil. Hint: To make it vegan just substitute the honey with maple syrup.
We love one pan dishes & this one is delish. The only extra step is the gremolata & you are going to love it. TIP: Basil can be swapped out with most soft herbs. Parsley is always a great herb for gremolata. Also, the little cherry tomatoes on the vine look great, however you can use a few loose cherry or grape tomatoes as well.
This easy dish is cooked on one pan in the oven. Gorgeous lemon, garlic & thyme flavours. TIP: We used lemon thyme which is much milder than savoury thyme but either one will taste great. However, savoury thyme is much stronger so you may want to use a little less. Also, the little cherry tomatoes on the vine look great but you can use a few loose cherry or grape tomatoes as well.
Gorgeous flavours in this dish. Cabbage pancakes are easy and you can team them with many different proteins. Adding fresh herbs isn’t necessary, however we always love adding them as they are packed with so much green love & are so delicious. TIP: Use a tender cut of beef for a quick cook.
This tastes just like the Gelato you get from a fancy Gelato shop! Super easy and perfect for a hot summer's day or any day for that matter! Tip: We used almond milk but to keep it nut free choose any other plant-based milk. Hint: We made this using a stick blender but a high-speed blender will work also, just leave out the milk.
Have a chocolate craving? Feel like a bowl of ice cream? Then this is the recipe for you. It tastes just like creamy chocolate ice cream but it comes without all the nasty stuff. You will be hooked! Note: We have tested this recipe in a high-speed blender but it also works with a stick blender, you will just need to add a tablespoon of plant-based milk. Tip: Keep some frozen bananas and other fruits in the freezer for ice cream emergencies!
It's the old dip and crumb method for these guys but they're seriously worth it. They are best eaten right away but can be easily reheated. Tip: You can add whatever herbs and spices you like.
A dreamy creamy satay sauce may change the way you think of salad forever. TIP: Choose to use all of the herbs mixed together or just add the ones you prefer. Also, if you like your satay hot add some more chilli to the sauce.
A super easy meal put together in no time at all! Classic Asian flavours with a big hit of chilli. Hint: We love a good hot chilli but if you're not a fan just use 1/2 a milder long red chilli.
Bruschetta is one of those classic dishes that never gets old but it's not usually on the menu when you're following a keto diet. We've put it back on the menu with this keto-friendly microwave bread. Yum! TIP: We love Niulife balsamic vinegar for this recipe.
Rice paper rolls are a great healthy dinner. We love serving ours with a punchy spicy dipping sauce and this one is fabulous. Tip: If you don't have time to poach the chicken, any cooked chicken will work for these rolls.
Crispy and delicious! They're also very versatile, fit into any meal of the day and they're totally portable, so think lunch box or picnic basket! Hint: Serve with an egg, small side salad or your favourite veggies. Tip: Don't have fresh herbs? You can use dried but be sure to only use 1/4 tsp of each.
This burger uses our almond meal roll with a simple beef pattie and fresh salad. The nett carbs come in really low for this one. TIP: This burger doesn’t need sauce, but if you're looking for a healthy option we have some awesome homemade ones is our Dressing & Sauces section.
Overnight oats make breakfast easy in the morning, and this strawberry one is delicious. We’ve gone for a lighter option of using ½ coconut water for the liquid choice, however you can use all coconut milk for a creamier dish. TIP: Make this in a screw top jar so you can take it with you for a healthy on-the-go option when it’s time to eat.
A gorgeous coloured veggie packed lunch or dinner. You need a punchy sauce with these to make your veggies sing! TIP: We used some beautiful purple sweet potato noodles purchased from a health food shop. You can also use rice noodles, mung bean noodles, or one of the many others on the market.
Warm toasted granola done in 10mins. This one is nut free & should tick all your breakfast boxes. TIP: You can eat this on its own as it’s not too dry, but adding some coconut yoghurt is a great option. Alternatively, you could heat up a little almond or other plant milk to serve.
A most traditional hummus except we’re using mostly water instead of oil for blending.
This dark, rich snack will cure any chocolate cravings for the rest of day. You will only need one! TIP: Making bliss balls for one is possible but you will need a small blender. The one we use comes with the stick blender as an attachment.
This salad is fresh & sweet with a gorgeous orange vinaigrette. Pomegranate seeds are little red jewels that add an amazing pop to so many dishes. Plus they are loaded with vitamins and have many health benefits. TIP: The mint leaves are optional, but adding a herb adds another delicious & healthy element to this salad.
We love a good salad bowl. This one has dry roasted chickpeas with a sprinkle of flavour & is then finished off with our gorgeous coconut yoghurt, lime and mint dressing. Delicious! TIP: You can use coconut milk instead of yoghurt and if you don’t like mint, basil or coriander are fabulous substitutes>
Great natural flavours in this san choy bau without the usual bottled sauce flavours added. There’s a lot of veggies in this dish but if you are feeling extra hungry add a small serve of brown rice. TIP: You could choose different types of mushrooms (see notes), use peanuts instead of cashews, use mint or basil instead of coriander or use cos lettuce instead of iceberg. The flavours will still be great.
This is a really tasty dish with those great Mexican flavours. TIP: Tomatoes – use what you have. We used one whole tomato and then added 4 grape tomatoes towards the end of cooking as that’s all we had. Canned tomatoes are also great – use around ½ cup for this dish.
Bread is one of the things most missed on a keto or paleo diet. This roll doesn't pretend to replace 'normal' bread but we think it's pretty amazing. Note: This recipe makes 1 medium-sized bread roll, perfect for a burger but is easily made into 2 or 3 smaller rolls for use as a side over 2 or 3 days. Tip: If you make them, the extra rolls are best stored in a brown paper bag and can be freshened up in the oven.
This salad embraces fruit and sweetness with a tangy kick, depending on how sour or sweet your lime is. TIP: We had a small sweet potato for this dish, however, if you only have a bigger sweet potato you could choose prepare and cook the entire potato and plan it into another dish over the next few days.
A cheesy flavoured tortilla without the dairy! This tortilla will totally surprise you, it's extremely flexible for a Paleo recipe, it won't crack or tear and it's crispy on the outside and chewy in the middle. Topped with a creamy scramble packed full of vegetables it's totally delicious! Hint: A little sugar-free salsa would definitely take this up a notch!
It's quick, easy, delicious and Vegan! So much to love about this dish, definitely a favourite lunch or simple dinner idea. We used a high speed blender for this which does make it super quick but it's not a necessary item.
Simple, quick and delicious. Everyone has time for an omelette in the morning! Tip: You are most definitely not limited to the vegetables we have used, any quick-cooking veg or leftover meat will work too! Hint: We used fresh thyme for a lovely fresh herb hit but you can use whatever you have on hand. If using dried herbs just a pinch will be plenty.
A paleo version of a Korean-style spicy pancake made with kimchi and served with a dipping sauce. We make this quite often, definitely a family fave! Hint: If you don't like the spiciness of Kimchi you can substitute with Sauerkraut
You had us at Cherry Ripe! Seriously though, chocolate and cherries? Yes please! Note: The toppings are just a serving suggestion and are optional. Tip: These pancakes can stick a little so make sure you have a good quality non-stick pan and grease it well
Cinnamon is one of those spices that is just as nice in a savoury dish as it is in sweet ones. It pairs beautifully with this salmon and the buttery flavour of the ghee if you decide to use it just adds to the flavour. Note: For AIP use coconut oil.
Simple, light and delicious. The flavours in this dish complement the salmon so beautifully. Tip: You can use whatever vegetables you like, keeping in mind if you do so then the macros will change.
When you are used to eating clean it can be hard to include enough fat when starting on a Keto diet. We love this smoothie for breakfast, it provides fuel for the day and it tastes amazing! Tip: It is quite thick so you can add a little water until it is the desired consistency.
This grain free vegetarian dish will keep you fully satisfied. The haloumi adds a big salty punch to the dish, but it’s the dressing that makes it so delicious. TIP: If you don’t like coriander you can leave it out, or swap for another herb you have on hand i.e. Mint, basil or parsley work too.
A single-serve banana cake without all the hassle! Mug cakes are super easy and quick when you're looking for a sweet fix but don't want to make a whole cake or batch of cupcakes, because let's face it, who can stop at 1!
Simple flavours that all marry beautifully together. Some fresh pan-fried greens is all this dish needs to bring it all together. Tip: If you want the greens to retain their colour and be fresh and crisp follow all of the steps, otherwise you can just pan fry.
A very healthy version of a classic salad. It still retains all of the flavours and is so very delicious!
A sweet and zesty slaw that works well alongside your favourite protein but is equally as nice on it's own! Hint: We teamed this slaw with the Curried Yoghurt Chicken and it works beautifully.
You've got to love a salad that's a complete meal! We love the crunch and sweetness of the apple, so good! Note: The Poached Chicken recipe is a great one to save in your favourites and the same method and cooking time will work for up to a 250g breast. Hint: Leftover roasted chicken will also work in this recipe.
Quick, light and healthy in 20 minutes or less! We love Niulife Teriyaki sauce for this recipe because it's made with coconut nectar and complies with most dietary protocols.
It's light, fresh and zesty, it's a one-pan dish, but best of all, it's incredibly tasty! Hint: We served this with fresh greens but it's equally as good with mash or roasted vegetables.
A colourful, low calorie, high protein salad that delights the senses. Yum!
There are some out there that might think this is a very unusual flavour combination but trust me, it works! Summer on a plate.
A quick and easy lunch or dinner with a few simple ingredients that taste absolutely delicious! Tip: If you're not counting macros just change the vegetables to whatever you have on hand. Hint: Wombok cabbage will also work in this dish.
The goodness of Kimchi teamed up with a healthy version of fried rice using cauliflower. Super healthy for your gut and bags of flavour! Tip: You don't need the cucumber and tomatoes but it adds a lovely freshness to the dish and to make it vegan you can leave off the egg. Hint: If you don't like the spiciness of Kimchi you can substitute with Sauerkraut
Curry in a hurry! This dish is super easy and super quick to make but that doesn't mean you compromise on flavour because this dish has plenty of it! The rice is just a serving suggestion, If you would like to keep it low carb the curry is gorgeous just on it's own or with cauliflower rice.
We love citrus flavours with lamb! This dish marries them so well and the spices just bring it all together so beautifully. Tip: If you don't like hazelnuts, slivered almonds work just as well or leave the nuts out all together.
Fresh & delicious. Full of gorgeous herbs. We recommend using all 3 herbs, but feel free to just use your favourites. TIP: Want it spicier? Add some fresh bird's eye chillies into the marinade / dressing.
Green smoothies offer unique health benefits with leafy greens and avocado that are loaded with antioxidants, vitamins and good fats. A smoothie bowl is just like eating soft ice cream, is an excellent way to satisfy hunger and gets you maximum nutritional benefits for a great start to your day. Note: The toppings are not included in the macros, they are our suggestion and totally optional.
Delicious bite-sized omelette rolls with a delicious flavour hit! Vegetarian or following a PCOS diet? Just leave out the ham or bacon, it's still a seriously delicious dish!
Light, fluffy and so, so easy, just whip everything up in the blender and pour into the pan. The banana adds just the right amount of sweetness so no added sugars are necessary.
If you like haloumi this salad will not disappoint. The haloumi adds a big salty punch to the dish, but it’s the dressing that makes it so delicious. TIP: You can substitute the brown rice for any other healthy grain like buckwheat or quinoa.
Smoked salmon, avo, fritters…it’s as delicious as it looks. TIP: The dressing is not compulsory with this dish, but the lemon & garlic with the smoked salmon give it such an extra flavour boost.
Quinoa flour is a great gluten free option for pancakes. It's quite a heavy flour so these little morsels will fill you up until lunch. TIP: Quinoa has an "earthy" taste so adding yoghurt and berries is a must!
These fritters are flavoured lightly with delicious spices, taste fabulous, and are a super healthy way to get a big green intake. TIP: Quinoa flour can be swapped out for almond meal. Mint can be swapped or left out entirely. Still delicious!
We love bread for one. This bread is great for soups, sandwiches or burgers. TIP: Baking this free-form is much easier than in a ramekin (as per the photo). If you do want to use a ramekin make sure it’s greased really well and let the roll sit for a few minutes before removing as it may stick.
A healthy way to enjoy chocolate at any time of the day! A light breakfast or even a delicious way to curb those afternoon cravings. TIP: Swap out peanut butter for any other nut butter.
2 Serves. If you're not really into making big batch soups, this one is perfect, easy and will give you a nice 2 serves. It's flexible with the amount of pumpkin you have, just adjust your stock amount accordingly. TIP: See notes on making a thick soup. Plus using a good quality or homemade stock will make a huge difference in the flavour.
A high protein, low carb meal for any time of the day. They are great as a lunchbox snack too. Tip: Feel free to add any other ingredients like capsicum or even leftover veggies. Note: We use Fratelli Beretta prosciutto for this recipe as the only ingredients are pork and salt, it is not processed and has no added nitrates.
It's so easy to make this flat bread. After 5 mins in the oven you will have some nice soft dipping bread or a wrap. The longer it stays in the oven the crispier it gets. * Depending on your Paleo and Keto choices tapioca/arrowroot is a starch and may not belong on strict diets.
This is a great breakfast or brunch recipe, however we could eat this any time of the day! TIP: Grate the potato just prior to cooking to avoid going brown. The chives & dukkah really lift this dish, but they are optional. Just add a squeeze of lemon.
2 Serves. Delish "Pasta" dish! We've used Eco Organics Chickpea Fettuccine for this dish. There are a few varieties of gluten-free & wheat-free "pastas" in this range, but this is a definite fave!
The aromas and visuals of this dish make it even more delicious. TIP: We’ve used sweet potato noodles for this dish but you could use traditional vermicelli or some of the many other noodles on the market today.
Breakfast that keeps you going all morning. Optional extras make it a little indulgent, but they are not necessary to enjoy these little pancakes. TIP: Swap out hazelnuts for almonds, macadamia, pecan or any nut of your choice.
A delicious salad which is so easy to make. TIP: Most of our dishes are moderate serves. However, you could boost this dish with a larger serving of chicken or a small serving of brown rice or quinoa.
A super tasty veggie infusion into your diet. *Vegetarian option: Swap out fish sauce with a vegan fish sauce, or just add some more tamari and maybe a pinch more salt.
This refreshing drink will get you through a hot summer's day and recharge you at any time. TIP: Freeze your watermelon first for a more icy/slushie drink. Mint is optional, but highly recommended.
SO DELICIOUS! Beware of Addiction! TIP: The tapioca flour isn't compulsory. Using it makes the corn cakes a little less like an omelette & more like a pancake. You could also substitute the tapioca for chickpea or quinoa flour. Note & Reminder: Corn is gluten free, however it is still a grain. We chose organic corn for this dish.
Let's just say one thing.... Blueberries & Lemon - YUM! Tip: you can use all of one type of plant milk. But we think it's more delicious with a mix of both.
This coconut yoghurt based dressing is thick, rich & gorgeous. It will easily go on your favourite dressings list. TIP: You can swap to Greek Yoghurt, and swap out coriander for mint or basil.
Sweet, Sour, Hot & Salty! Everything you look for in Asian cuisine. Pour this dressing over cucumber ribbons, julienne carrots, shredded cabbage, lettuce & lots and lots of fresh herbs! TIP: 1/4 a small red chilli will make a spicy dressing, but you can add as much as you want!
Sweet & Tangy. So easy to make and will compliment most salads.
What's better than a beautiful rich Ratatouille? A Baked version! We love this as a side but truthfully you can eat it straight out of the dish, it's that amazing! Tip: Get creative and mix the veggies up a little with squash or eggplant. Hint: You can use any sturdy herbs to flavour the oil or alternatively you could add dried herbs to the passata.
Roasted potatoes like you have never tried before! All the flavours of Mexico to serve alongside your favourite protein. Tip: We used Chipotle chilli powder but smoked paprika or just your favourite chilli powder will work.
Something a little different in the salad section! It's super quick and easy and oh so delicious! Tip: We love it served in the wedges and placed in the pool of dressing but it would also work as a chopped salad. Hint: We used a variety of fresh basil, mint and parsley leaves but use whatever you have, chives would also work well. For the seeds, we chose sesame, black sesame and nigella but you could also use pepitas and/or sunflower seeds.
A quick, easy and very tasty salad! Note: If you can't tolerate dairy you can easily leave the goat's cheese off or use a vegan option.
So many flavours going on in this beautiful salad! Turmeric & lemon on the chicken and authentic Asian flavours in the dressing, this salad will have your taste buds dancing! Hint: We used a spicy chilli in this but you can easily use a milder one or halve the amount. Tip: Choose whichever rice noodles you like just be sure the only ingredient is rice. Note: If you don't have access to fresh lemongrass you can use packaged, just check the ingredients for no additives.
Cream of Mushroom Soup is one of those recipes that has been around for generations, but we've tweaked it a little and our version is not only Vegan it fits in with most dietary protocols including AIP! Hint: We think this soup is perfect as is but if you don't want to thicken it with the tapioca flour you could try taking half the mixture out and blending it then combine back together. Tip: This is a light meal, if you want it to be more substantial you could add more mushrooms and sweet potato or serve with our AIP Garlic & Rosemary Foccacia.
A simple chicken stir-fry with a big hit of lemon that fits into pretty much every diet protocol including AIP. No need to stick to the vegetables we used, choose your favourites! Tip: If you want a thicker sauce you can use a little tapioca flour mixed in water and add at the end. Note: We used avocado oil in the marinade as olive oil is not recommended for cooking on the AIP diet and coconut oil will harden.
The AIP diet may not allow seed spices but there are many other ways of getting a big flavour impact! The combination of Turmeric, garlic, onion and lemon make this an extremely tasty dish and it's ready in 15 minutes! Hint: Add any other allowed salad vegetables you like. Tip: We used the pre-cooked beetroot available from the fruit & veg department in most supermarkets but if you prefer to cook your own we think roasted beetroot would taste amazing.
These fritters are too easy and seriously delish! To get a vegan fritter to hold together and taste great too is no easy task but that's exactly what you're getting! Tip: You can swap the fresh herbs for dried but just use the dried dill in the sauce. Hint: Chickpea flour is also known as Besan flour and is the sole reason for these holding together so well. The amount needed will depend entirely on how juicy your tomatoes are. See note on the recipe.
It's Vegan and it's delicious! The perfect salad to take on the go. Not everyone is a fan of tahini but you need to try this dressing, it will seriously change your mind. Tip: If you don't have red cabbage you could swap it out for grated carrot. Hint: This can be served in a wrap, just halve the chickpeas and lightly mash them before adding to the salad.
Make the most of the stone fruit season when it comes around by using them in everything! Peaches are almost always used in sweet dishes but they work so beautifully in this dish teamed up with chicken and gorgeous fresh thyme. Note: We finished this dish in the oven, for this, you will need an ovenproof frypan. Otherwise, you could cover and cook on the stovetop.
This is one of those dishes that can be made ahead of time because it just keeps getting better! It's also made all in one pan and we love that! Tip: We like it hot but if you don't like too much heat you can dial it down by using less chilli powder and leaving out the fresh chilli. Hint: We love Budgee Garlic & Herbs Firehouse Chilli Seasoning for this.
Chocolate and nuts just work so well together it doesn't even matter which nuts you use! We used peanut butter in this smoothie but absolutely any nut butter will work. Note: We used Happy Mammoth Collagen Protein powder but use your own favourite.
These Zucchini Tacos will be your new fave thing! They fold beautifully and hold together right to the last bite. Combined with garlic marinated prawns and a zesty lime and chilli dressing these tacos are right up there on the flavour scale! Note: There is a little bit of time involved in this dish but it's totally worth it.
Light spices, fresh herbs, sweet pomegranate & creamy yoghurt. This salad is delish. TIP: You can buy packaged brown rice & quinoa together which would be a great option for this dish. Alternatively, you could use all brown rice or all quinoa.
Savoury Mince is one of those staple breakfast recipes you might see on the all-day menu in many cafes, because let's face it you can eat it for any meal you like! Hint: We love it with the addition of creamy avocado and a poached egg but the choice is totally yours as to what you top it with. Tip: We also love it served with our Paleo Taco/Tortilla.
This is our take on traditional style devilled eggs and we love it!! Tip: We think the perfect texture for the yolk is a 5-6 minute boiled egg. Hint: These make the perfect lunchbox or picnic snack!
A yummy cheesy tasting sprinkle that works in place of Parmesan cheese that's vegan!
Great with most salads. Tip: you can swap out the honey for maple syrup or coconut sugar.
We have made this guacamole AIP friendly but don't think for a minute it doesn't taste great, because it does!! Sweet potato toast is one of those new trends that is here to stay if you haven't tried it yet give it a go!
Kaffir Lime is one of those aromas that is instantly recognisable. They are also readily available from most leading supermarkets and can be kept in the freezer for whenever you need them. Hint: if you don't want to dirty 2 pans just cook the cauli rice first then set aside and keep warm while you cook the chicken and bok choy. Tip: We used a mortar & pestle for the marinade as it gets a little better result but you can just chop everything very finely and use the back of a spoon to mash it up.
Koftas are Middle Eastern meatballs. They are usually full of spices & herbs. We’ve left out the spices in this dish as we do have some diet categories that can’t tolerate them, or need to eliminate them for a short time. TIP: Fresh coriander can always be swapped for parsley, or just left out and enjoy the mint.
If you love tzatziki, this is a great dairy-free option. TIP: We like to use raw garlic in some of our dressings. If you're not a huge fan of raw garlic, maybe start with about a quarter of clove. Raw garlic has many health benefits, so try and add as much as you can!
Most people love Caesar Dressing. However, the bottled versions are full of additives, preservatives & other ingredients we don't know how to pronounce. Please note with our mayonnaise option below we've used a good store-bought mayo (always check your ingredients), however, we also have a homemade mayo recipe in this section. TIP: Anchovy fillets are a big part of where the Caesar dressing gets its flavour. We've only listed it as optional as it's a 50/50 on who actually likes them! If you're not using them, maybe add some extra mustard, lemon & salt to increase your flavours. Some pepper will work will too.
This big bowl of oats & fruit will keep you going all morning. TIP: If you don’t get a chance to make this the night before it can be ready to eat in 2 hours and only takes 5 mins to put together.
This bowl of porridge will make you smile. The spice mix is optional, but it will give you the apple pie flavour. Using cinnamon alone is also delicious. TIP: You can use any preferred type of plant milk. The coconut milk does give an extra creaminess but it can become quite thick whilst cooking.
The goji berries give this a little jam like hit. Other options are dried strawberries or raspberries or even some berry chia jam.
A totally healthy grain free version of crumbed fish that tastes so much better! The chips can be prepped ahead of time for a crispier finish. We used NZ Blue Grenadier but Snapper, Barramundi or similar will work. Hint: The pickled salad is super easy and works with pretty much anything. Note: Cooking time will depend on the thickness of the chips.
Any recipe that can be cooked in one pan is always a good one and when it tastes this amazing it goes straight onto the favourites list. Hint: The size of the sweet potato cubes will determine cooking time.
Such a simple marinade for chicken that only needs 10 minutes teamed up with a gorgeous but equally simple salsa. Definitely dinner taken care of in a hurry. Hint: Not following the autoimmune protocol? You can give the salsa a little extra kick by adding some chilli.
If you like satay this is a delicious, warm, vegan chickpea salad bowl. TIP: Satay is great with lots of chilli. Turn up the heat if you can handle it!
A deliciously warming vegan curry. TIP: If you prefer you can use dried chickpeas, they just need to be soaked overnight.
So beautifully simple and clean, served with steamed greens and a fresh wedge of lime the flavours are fresh and zesty. One of those simple mid-week dinners for when you don't have a lot of time. Note: The poaching liquid ingredients are not counted in macros as they are for flavour and won't be consumed however the poaching liquid is totally delicious and can be served as a soup with the chicken or on its own. Tip: The poaching method is the same for up to 2 whole chicken breasts so you can make some ahead for the next day.
This dish is a little decadent & purely designed for keto or low carb/high fat lovers. TIP: Dairy Free option - swap out the butter for coconut oil, it's still a great sage sauce.
A great alternative to morning oats if you are following a grain free diet. The sweetness of the coconut, strawberries & yoghurt are a nice change from some of the other heavy protein breakfasts. TIP: We haven't added a sweetener in this recipe as it falls into our low sugar diet categories. If you need this to be a little sweeter add a teaspoon of maple syrup, or for strict keto followers, a little keto approved sweetener.
Chicken with a creamy lemon & garlic sauce is delicious, extremely low carb & will be on your favourites list. TIP: This dish goes from stovetop to oven. Using a small ovenproof pan ensures you get lots of sauce at the end. See notes below.
Quick, simple and so very delicious, you will not want the flavours in this dish to end! Tip: Any steamed greens or other vegetables will work just as well.
These are such a delicious burger pattie. We decided to go with a fresh side salad, however team it with your favourite gluten free or wheat free wrap or bun for a gorgeous burger. A must try with our ‘next level’ beetroot tzatziki. TIP: Coriander can always be swapped out for another herb, or left out entirely. Parsley or mint are a nice option here. Also, the canned bean mix can be any other bean type, especially if you already have leftovers.
If you like satay sauce this one's easy with all the healthy ingredients. We've got 2 options for serving raw or cooked. TIP: If peanuts are not part of your diet you can swap the peanut butter for almond or cashew. Also, fresh garlic can be swapped out for garlic powder.
A much lighter version of a classic Italian Linguine, we love the flavours in this dish, definitely one of those recipes to put on your favourites list! Hint: You can easily swap the coconut yoghurt for Greek yoghurt if dairy isn't an issue. Note: If you don't have a spiraliser you can make the noodles with a julienne/shark-style peeler
So easy and so versatile! Serve it on toast, crispbreads, sweet potato toast, or as a dip with your favourite vegetables or crackers.
Swapping out the toast for sweet potato slices is such a great idea and the fact you can actually cook it in the toaster means it's quick and super easy too! We took the avocado one step further by making it into guacamole but it's still yummy with just smashed avo. Hint: Don't like chilli? Swap it out with some diced tomato.
A quick and easy keto option when you're missing bread. It has a chewy texture similar to bread and works well for your favourite sandwich filling or toast it & top with your favourites like guacamole, hummus or as a bruschetta base! Hint: We used avocado oil but extra virgin olive oil is equally as good
We think these taste even better than potato chips, they're so good! A mandolin slicer is best for these for consistency of thickness and it definitely gets the job done quicker. If you're using a knife take your time as unevenly cut slices will cook unevenly.
Nuts can sometimes get a little boring so we have made them a little more interesting by toasting them and adding some flavour! Note: We used coconut oil but olive or macadamia would also work well.
This pesto is super quick and easy. We make it with a mortar and pestle due to the serving size and it makes 2 1/2 to 3 teaspoons. If you are making a larger amount you can use a blender. Hint: You don't need a fancy big mortar and pestle, any size and shape will do. Tip: Rather than toasting the pine nuts every time you can roast a batch and store them in a sealed jar in the fridge.
The perfect detox drink that's also one of our favourite coolers, the best thing on a hot Summer's day. Blueberries are known for being especially high in antioxidants and contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation. Lemon and mint aid to detox the body, enhance hydration, have anti-cancer properties and support healthy weight loss Tip:You can use coconut water which will make this even more refreshing and add a little sweetness, but note, it is higher in carbs.
Fruit coolers are a great between-meal snack, especially in the warmer months. Hint: If you are using a sealed blender like a Nutri-Bullet the mineral water can build up the pressure but coconut water or chilled water will also work. Tip: You can use raspberries in this cooler as well or equal amounts of each.
Fruit coolers are a great between-meal snack, especially in the warmer months. Using coconut water makes them even more refreshing and adds a little sweetness, but chilled water will also work.
This dish is great for breakfast, brunch, lunch and even dinner. Really delicious with warm crispy potato and fresh toppings. TIP: Grate the potatoes just before cooking to avoid going brown. Plus with no binding ingredient it may be a little hard to keep the potato together – see method.
We love this dish as it’s so simple and ready in 15-20 minutes. You can choose whichever plant-based or any pasta you prefer. TIP: If you would like a creamier pasta add another tablespoon of coconut milk or even coconut yoghurt.
Zucchini noodles are one of those things that most people put off trying because they think they won't like them, but trust us they're really, really good! Some classic stir fry flavours in the sauce make this dish taste just a little familiar and teamed up with gorgeous fresh tiger prawns it's super yummy!
Using fresh baked salmon is what makes this dish stand apart from your regular quiche recipes. It's an all in one dish too, so super easy! Tip: Dill and salmon work very well together but you can use any fresh or dried herbs you like.
Pork and apple were meant for each other! With the added flavours of onion, fresh herbs and a mash with a hint of ginger, you have a definite hit on your hands! Hint: Use whatever greens you like, it's still a gorgeous dish without them but they add that nice bit of freshness to the plate.
All the good things about hummus but it's paleo! Use this hummus as a dip, dressing or side. If you don't like the flavour of cumin you can use any spice you like. Paprika, turmeric or onion powder would all work. This recipe makes 1/3 cup.
A quick and easy curry with some classic Indian flavours. Note: By replacing the rice with cauliflower rice this dish will also fit in with Atkins, Keto and Paleo. Tip: If you don't like a hot curry you can leave out the chilli flakes. Hint: If you don't have cardamom pods you can use a pinch of ground cardamom.
Finding a substitute for pizza when you're following a grain-free diet is hard, especially one that goes crispy and holds together well. This one has it all, when you pick it up it doesn't bend, break or crumble and it tastes delicious! Tip: The macros will reflect the exact toppings we have used but these are a great base for any toppings you like. Note: Makes 2 approx. 16cm bases and can easily be made paleo and dairy free by leaving off the goat's cheese.
This is one of those salads you will make again and again. It's one of our favourites, it's super easy and it tastes amazing! Tip: You could easily swap the pear for sliced apple. Hint: Just use as much of the dressing as you like, it will keep for weeks and any excess can be used on any other salad.
Anything with balsamic gets a tick in our books and these chicken drumsticks have a gorgeous crispy skin, tangy balsamic and sweet tomatoes. It all just works! Tip: Be sure not to skip the step to rinse and dry the chicken, it will ensure a crispier skin.
Potatoes are one of the most versatile of the vegetable family. There are so many different ways to cook them and this is one of our favourites. Equal parts crispy and creamy with the flavours of thyme and garlic. Seriously though! Tip: Don't have thyme? Use one of your favourite herbs. We used ghee for the gorgeous buttery flavour but for vegan you can use coconut oil. Niulife make a coconut ghee that is vegan and quite delicious!
A one-pan dish is always a winner with us and when it tastes this good we love it even more! Note: We used Basil, parsley and sage for the herbs but use whatever you have (think Italian). Tip: You can easily add more vegetables to this dish if you like. Hint: Adjust the chilli to your taste.
You can make these nuggets taste however you like simply by changing the spices! We've given you the Jamaican Jerk seasoning but use whatever you like. We've even made our version of KFC's secret seasoning. They are awesome with our Homemade Tomato Sauce but our BBQ Sauce or Homemade Mayo are equally as good. Hint: Chicken thigh does work a little better with these as you can cook it longer without it drying out. Tip: Be sure to cook them at the higher heat to ensure they crisp up and the flour is cooked well.
So very light and fresh, the sauce is like a buttery broth and it's so delicious! Hint: This fit's perfectly into the keto diet and is really nice served with some cauliflower rice.
A breakfast twist on sushi! Lots of amazing good fats and nutrients in this dish, the perfect start to your day. This is one of those recipes that is extremely versatile, you can use whatever fillings you like.
Salad for breakfast is a thing! You will love this as much as we do, guaranteed, it's super easy too!
A gorgeous curry that's ready in 20 minutes! It's Keto and fits in with most other dietary protocols. Tip: Use whatever vegetables you like or whatever you have on hand and pretty much any protein would work with this.
Lots of gorgeous flavours in these ones! We used parsley, thyme and sage as our choice of herbs. Tip: We used the fresh Huon Wood Roasted Salmon available from leading supermarkets in these but any salmon will work. Hint: Our macros include all of the coconut oil which you need to ensure crispy fritters but not all of it will actually be used.
A delicious dressing takes a simple salad to a fantastic flavoured meal! TIP: If you don't like a particular herb, just change it with one you do like. Coriander or Basil work well in this dressing.
A gorgeous flavour packed Tikka Masala in under half an hour! We love these Indian flavours and if you don't have these spices they are definitely worth having in your pantry. You could serve this with one of our flatbread recipes or some rice but it is very filling on its own. Tip: Every element in this dish adds to the flavour balance so no cutting corners if you want the authentic flavour.
Paleo AND Vegan, the best of both worlds. The toppings can be adjusted to suit whatever diet protocol is being followed. Hint: We chose coconut yoghurt and berries as our toppings but use whatever you like.
This traditional Middle Eastern dish has a rich tomato-based sauce, gorgeous spices and eggs. If you would like it a little spicier swap out the green chilli for a hotter variety. Tip: Don't leave off the parsley and mint, it seriously makes for an even tastier dish.
A paleo noodle stir fry! Kelp noodles have a very similar texture to rice noodles but we think they're even better! A filling and delicious dish. Tip: Want to make it more keto-friendly? Just leave out the carrot.
Okonomiyaki is a Japanese style savoury pancake stack. We have made our version a little healthier so it's Paleo and Keto friendly and seriously delish! Tip: This dish is easily made vegetarian by leaving out the ham or bacon but if you are using either try to find ones with no added nitrates or sugars. Hint: We used Niulife Coconut Teriyaki Sauce for this recipe but you could also use coconut aminos with a little honey, garlic & ginger added.
This muffin is just delightful on its own or served on the side of your fave dish. It's also yummy with a little mayo and salad. Tip: You can use whatever herbs you have on hand or dried herbs will also work, just keep in mind you will only need 1/2 teaspoon.
So much flavour in one bowl of soup! It's creamy, spicy and so very delicious. TIP: You can use coconut cream in place of the yoghurt but we think it adds to the flavour.
A one-pan cooked breakfast. What could be easier? This is one of those easy staple breakfasts that gives you an amazing start to your day with protein and plenty of nutrients and vitamins. It's also a quick and easy lunch or dinner idea! Note: We think the thyme or any other fresh herb is a yummy edition but it's still great without them. Tip: It's really good with a little pesto added when serving.
A Thai chicken salad with a spicy peanut sauce. It's like a party in your mouth that takes you to Thailand! Note: For Paleo swap the peanut butter for almond butter. Hint: If you don't have a spiraliser a shark style julienne peeler works just as well.
Just like a big bowl of berry ice-cream! How can something that tastes this incredible be so good for you? Hint: We love Melrose Essential Reds powder in this bowl. Note: We used 1/3 cup each of frozen blueberries and strawberries and 1/3 cup fresh raspberries. It really just depends on what you have available at the time. Tip: If you use all frozen fruit reduce the number of ice cubes. Note: For AIP swap the almond milk for another suitable plant-based milk.
This bowl of warm apple cereal is a combination of a chia seed pudding and almond cereal that tastes just like apple pie! Chia and flax seeds pack a punch of nutrients, fibre, Omega-3's and antioxidants.
This salad has all of the traditional flavours of Vietnam. It is very important to get the right balance of sour, sweet, salty and spicy and the dressing is spot on! Tip: You can use a spiraliser for the veggies but we love a simple shark style peeler for nice thin strips. Tip: If you're using bamboo skewers and cooking on the bbq be sure to soak them well.
A vegetable bake with a twist. Light and delicious, it works well as a side with any main but is tasty just on its own! Want a vegan version? Swap out the butter with your favourite vegan substitute.
A very healthy alternative to store-bought tomato sauce, no nasty additives or preservatives, just tomato and spices with a little honey for sweetness. You can make this in 6 minutes!
If you ask us, this sauce is better than any bought kind and it has none of the horrible additives either. You will need a stick blender or a very small food processor but trust me, it's worth it. Hint: This makes around 2 1/2 tablespoons of sauce but the recipe is easily doubled.
Just like apples, pears go really well with pork. To get the best possible results use a good quality free-range pork mince for the patties. We served them with a gorgeous tangy salad that helps bring all of the flavours together, the potato wedges are a lovely little treat and are included in the macros but are optional. Don't want the starchy carbs? It's still an amazingly tasty dish without them.
We can never make up our minds which mug cake is the best but this one comes in as one of our all-time faves! Mug cakes are super easy and quick when you're looking for a sweet fix but don't want to make a whole cake or batch of cupcakes, because let's face it, who can stop at 1!!
As Aussie as it gets, but a much healthier and far easier version. No gluten or refined sugars in this one! Mug cakes are super easy and quick when you're looking for a sweet fix but don't want to make a whole cake or batch of cupcakes, because let's face it, who can stop at 1!!
Lemon and blueberries are one of those iconic flavour combinations, it just works. Mug cakes are super easy and quick when you're looking for a sweet fix but don't want to make a whole cake or batch of cupcakes, because let's face it, who can stop at 1!!
Chocolate and coffee. We know you want it, you know you want it. Just do it already! Mug cakes are super easy and quick when you're looking for a sweet fix but don't want to make a whole cake or batch of cupcakes, because let's face it, who can stop at 1!!
An easy lunch or dinner that tastes amazing and it's vegan too! Hint: If you are not following a vegan or paleo diet and can tolerate dairy, this is extra nice with a touch of grated parmesan. Tip: If you want a nut free version just swap the pine nuts for sunflower seeds. Note: If you don’t have a spiraliser you can easily use a shark or julienne style grater
This is one of those easy 'go-to' recipes that you will make again and again. Absolutely everyone we have served this soup to has asked for the recipe! Hint: Want to bulk it up a little more? Add in some kelp noodles at the last minute.
Whatever you want to call them, skewers, kebabs or kabobs, food on a stick is always a bit fun! Just be sure if you're using wooden skewers you soak them well so they don't burn! Hint: To keep it paleo approved you can easily swap the peanut butter for almond butter.
This gorgeous recipe has a few steps and a little extra prep but if you have the time we guarantee you will love it. The sauce is seriously addictive! Hint: If you slice the chicken before marinating you can speed up the cooking time. Tip: We served this with some fresh steamed greens but it also works beautifully with a side of rice.
We love the flavours in this dish, the combination is something a little different and who doesn't love a one-pan dish? Tip: If you line the pan with baking paper the clean up is minimal too!
If you have never tried grilled lettuce before you need to! It's so delicious and teamed with this zesty salmon it makes for a very fresh and light dish. Tip: The extra wedge of lime is really nice to squeeze over the cooked lettuce!
A creamy Italian style chicken dish that can be served with your favourite steamed greens or even some rice but is awesome just on its own. Delish! Tip: We used the Sunny Fruit sun-dried tomatoes for this dish which are quite soft and pliable. Sandhurst, available from leading grocery stores make a similar type but you could also use any that come in a jar, just drain first.
This chicken develops more and more flavour the longer you let it marinate. In a hurry? Cook it right away, it's still amazing! The Apple Slaw is the perfect companion to this chicken, balancing the flavours out beautifully. Tip: If you slice the chicken first it will cut down on the cooking time.
This chicken develops more and more flavour the longer you let it marinate but if you're in a hurry it still tastes amazing if you cook it right away. We served it with the Mango Salad and the flavours work perfectly but it's also great with some simple steamed greens as a winter dish.
A creamy and zesty chicken salad that just works. Yum! Hint: Our grapefruit weighed 300g whole. While preparing and dicing the grapefruit we ended up with enough juice on the board for the marinade and dressing, just use a board with a catchment edge or a plate so you can collect it. Any leftover flesh is great in a fruit salad. Tip: Don't marinate the chicken too long as the juice will begin the cooking process, 15 minutes is plenty.
This curry is like a big warm hug, a perfect anytime dish that you will want to make again and again. Best of all it's all in one pot! Note: Not all curry powders are created equal so make sure to buy a good organic one. We choose to use the one from Simply Organic Foods.
A vibrant and punchy flavoured dish that has all the flavours of Thailand. It's spicy, tangy and delicious! We love the chops cooked on the bbq but a grill pan or fry pan will also do the job. Tip: We used a julienne/shark style peeler for the carrot but grated will also work.
Tender and juicy chicken thigh with a light and fresh topping that tastes just like Italy. Note: We love the Niulife coconut balsamic vinegar for this recipe, just 3 simple ingredients, barrel-aged organic coconut vinegar, coconut nectar and tarragon leaves. A simple salad of lettuce and cucumber was all this needed.
This is an easy, tasty chicken curry with the bonus of a big green veggie hit. TIP: Make sure you choose good quality spices with no fillers. You can also use a cheat here by adding 1-2 teaspoons of a pre-blended curry powder or even garam masala. Pure Food Essentials have a great tasting one, it’s organic with no added fillers.
This is a really easy salad to put together, with a delish dressing that definitely makes this salad sing! Note: Quinoa is restricted on some Paleo eating plans, it will just depend on what protocol you are following.
Although there are plenty of greens in this smoothie it tastes just like a chocolate milkshake! Green smoothies provide a powerful boost of vitamins, minerals, antioxidants and other nutrients. Eating natural, whole foods in the most optimum form helps digestion and nutrient absorption, you will have more energy to get things done and enjoy your day.
The perfect alternative to overnight oats when you are following a grain free diet. The sweetness of the apple and creaminess of the yoghurt makes it taste like a naughty dessert! Note: Any plant-based milk will work in this recipe.
All the flavour you need for a gorgeous salad dressing or dipping sauce. TIP: Paleo, Vegan & Dairy Free swap out Greek yoghurt for a good quality plain coconut yoghurt.
A delicious vegan salad which is great for lunch or dinner. Adding the chives at the end gives the dish a little savoury hit. TIP: This is also a great salad to pair with your choice of protein.
If you already love them, or need a gentle introduction to a green smoothie, this green drink is delicious. TIP: Make it nut-free with other plant milk choices like coconut, rice or oat.
If you love lamb then you will seriously love this dish. All of these flavours combined work so well together especially with the addition of the sweet potato mash. Tip: Use whatever greens you have on hand. Hint: Dried herbs can also work in this dish but will need to be reduced to 1/4 of the amount. Note: For AIP leave out the chilli flakes.
A brilliant alternative to potato mash that works with most proteins and other vegetables. By using coconut yoghurt for the creamy element it's also dairy free, vegan and AIP friendly! Note: The amount of coconut yoghurt used will depend on how wet or dry your sweet potato is once it's mashed.
A spicy Mexican style alternative to rice. Serve with your favourite protein or pile it up with some veggies for a light meal. Tip: If you don't like chilli or you are following the AIP diet it is still a great dish without it.
A simple and quick side salad that will work with any protein of your choice. Tip: Always leave the dressing off until you are ready to serve. Hint: Add any fresh herbs, nuts or seeds you like. A little goat's cheese or fried haloumi would also be nice.
This gorgeous and colourful slaw can be served with pretty much anything! Add it to your fave tacos, hotdogs, sandwiches and salads. Team it up with your favourite proteins or even just serve it on your favourite crackers or crispbreads.
Colourful breakfasts can only be good for you! TIP: You can roast the sweet potato in the oven, or use a flat sandwich press to make it super quick & easy!
We tried a few different recipe variations of Paleo gravy before settling on this one as a definite favourite! Any recipes using tapioca flour or similar to thicken them always ended with an ok result, this method using cauliflower to thicken means 1 extra step but trust us, it's totally worth the time. Hint: See notes for variations. Tip: Make extra and freeze in portions.
We tried a few different recipe variations of Paleo gravy before settling on this one as a definite favourite! Any recipes using tapioca flour or similar to thicken it always ended with an ok result, this method using cauliflower to thicken means 1 extra step but trust us, it's totally worth the time. Hint: See notes for variations. Tip: Make extra and freeze in portions.
Spicy and tangy is what you will get with this incredible slaw recipe. Pair it with your favourite protein and some simple roasted potatoes and you have yourself a beautiful combination. Tip: There is not a lot of spice in this slaw but it can easily be adjusted to suit by removing or increasing the amount of chilli flakes used. Hint: This slaw keeps really well and develops more flavour the longer you leave it so it's a great make-ahead recipe.
A quick and easy marinade to add some incredible flavour to a tender pork steak. Serve with your favourite sides. Hint: We have pictured this with the Spicy Slaw and we think the flavours work well together.
Citrus and mint were made to go with lamb. We love dried mint for this dish for its intensity of flavour but fresh mint will also work. Note: Cooking time will depend entirely on the thickness of the lamb.
Don't ever think a cooked breakfast will take too long because you can have this scramble ready in under 10 minutes! Tip: Serve alone or with a piece of your favourite gluten-free toast. If you don't want the toast or think it won't be enough you can always add another egg or more veggies. Hint: If you want them even creamier you can add 1 teaspoon of coconut yoghurt or a little plant-based milk.
A gorgeous cinnamon marinade on the chicken is complimented perfectly by a mix of mustard and maple coating on the roasted vegetables. It tastes like Autumn but is delicious any time of the year! Hint: Swap out the vegetables with ones you like or have on hand.
A tasty Mexican spice rub makes for a delicious and fun dish with these skewers. We love to serve them with our Coriander & Chilli Cauliflower Rice but a side salad would work just as nicely. Tip: Be sure to pre-soak the skewers to avoid burning, alternatively you could use metal skewers. Hint: We cut the chicken thigh in half then each half into 3 to create 6 evenly sized pieces.
Garlic and herbs team up as a beautifully light marinade for this delicate mix of seafood. A wedge of lemon and a little sea salt is all it needs for the flavours to come together. Tip: We used a combination of herbs from the garden but any that you choose will work. Hint: We love this served with cauliflower rice but pretty much any sides will work with these simple flavours. Note: See notes in the method for seafood choices.
Something a little different to your regular side of greens! We think it tastes amazing and it works really well as a healthy alternative to rice.
A very easy side that will work with pretty much any protein! It's a great replacement for rice or starchy mashes and the flavour is so light and simple.
A spicy marinade that works perfectly with chicken! Serve with one of our delicious salad or vegetable sides. Tip: There wasn't a lot of heat in this chicken so we think you could increase the amount of chilli flakes for a bigger kick!
A gorgeous peanut satay marinade that can be used on chicken breast or thighs. A quick and easy meal when teamed with one of our amazing salad or vegetable sides. Hint: If peanuts are not allowed you could easily replace the peanut butter with any other nut butter. Tip: Slice the chicken before marinating to reduce cooking time.
A seriously delicious marinade that teams perfectly with fresh ocean-caught salmon. This is definitely on the go-to favourites list! Team it up with one of your favourite salads or vegetable sides. Tip: If you are meal prepping you can marinate for up to 1 day.
A simple marinade that teams beautifully with fresh ocean-caught salmon. Choose from any of salad or vegetable sides for a quick and easy meal. Tip: If you are meal prepping you can marinate for up to 1 day.
A light and tangy salad that will go with any of your favourite proteins but is also perfect for a light lunch. Tip: You could easily swap or add any of the salad ingredients for your faves! Hint: If you are fine with dairy you could easily swap the yoghurt for Greek yoghurt or sour cream.
If you are following a Paleo or Keto diet then you would not even imagine being able to have something like this! But we are here to tell you that you can! The 'scone' is light and fresh, the jam is tart and sweet and the yoghurt 'cream' just brings it all together beautifully. Hint: The scone can also be toasted and topped with any of your fave sweet or savoury toppings. It will also keep for up to 2 days if wrapped or sealed and placed in the fridge so it's completely portable for your lunch box or a picnic! Tip: The jam will keep for up to a week in the fridge. Note: We used liquid coconut cooking oil/fractionated coconut oil as it is light and has no flavour but any other oil or butter will work equally as well.
An English Muffin that has only 5 simple ingredients, cooks in 1 minute and is guilt free! It's grain free and will fit in with most diet protocols. Hint: Results can differ greatly depending on the dish you use and your microwave so you may need to keep an eye on it the first time you try this. Note: We have toasted it for the pic but it works just as well untoasted. The butter is a serving suggestion only and is not included in the ingredients or macros.
It doesn't get any easier than this! Two ingredients and 6 minutes and you have jam! Tip: You can add your choice of sweetener, we chose not to as the berries were sweet enough. Note: If you would like to use fresh berries you will need to add a little water to make enough liquid.
This pesto is a little different but in a very good way! So delicious! Use it as a dip, spread or topping. We love it on the AIP approved Foccacia bread. To make this pesto AIP friendly be sure to use horseradish cream and not mustard. Hint: We use the pre-cooked beetroot available from most leading supermarkets.
You will want to make this avocado and pea puree again, trust us! Teamed up with simple pan-fried salmon and a quick scramble this is the perfect dish for any meal of the day! Tip: The chilli flakes in the scramble and the extra lemon wedge are totally optional but give the dish a real lift.
Hummus doesn't necessarily need to be made with chickpeas, which means even if you're following a paleo diet you can still enjoy it! This cauliflower version is seriously delish but check out our other recipes too! Note: This makes just under half a cup.
So much flavour in this beautiful little salad, you won't want to eat tinned beetroot ever again! Hint: We used the pre-cooked beetroot available from most leading supermarkets and fruit shops which makes this recipe super quick and easy but if you prefer to cook fresh beetroot it will work equally as well.
A fruity twist on a green smoothie that is loaded full of healthy fibre and antioxidants. Hint: You could swap the strawberries for any other berry of choice. Tip: We love to add extra healthy stuff into our smoothies. For this one, we chose Happy Mammoth prebiotic collagen powder and their probiotic greens powder.
One-pan in the oven, it couldn't be easier! Note: We calculated the macros on the vegetables we used but it's a great way to use up whatever you have in the fridge.
All the things we love about a Caprese salad with the addition of tender juicy steak and creamy avocado.
We think fruit works really well in savoury dishes and this one proves it! The exact right amount of sweet and savoury. Tip: We used a lean piece of rump for this dish but scotch or rib fillet will work beautifully too.
A bacon & egg muffin on a keto diet would normally be a definite no! but this one is definitely a YES! Just 5 ingredients and a quick mix, 1 to 1 1/2 minutes in the microwave, done! Tip: Adjust the toppings to suit your taste.
This is one of those dishes you can eat for any meal of the day! Hint: Don't like chilli? Just leave it out. Tip: Swap the veggies out for whatever you have on hand, asparagus or broccolini would work really well. Note: We topped this dish with our Vegan Parmesan but it's completely optional. If dairy isn't a problem for you then parmesan cheese would also work beautifully.
If you served this mash to someone who is used to old school potato mash I highly doubt they would know it's completely vegan! Hint: We used truffle-infused olive oil and the flavour was amazing!
This sauce works beautifully with seafood but don't stop there! It also works on chicken, beef or pork too!
This omelette is loaded with vegetables and flavour! It really is a complete meal and fits in with most dietary protocols too! Tip: We love to find ways of adding more greens to every meal but if you don't want to use the rocket just leave it off. Hint: We used shiitake mushrooms but any variety will work.
So so much flavour in this simple dish! Red grapefruit has just the right amount of sweet and bitter and when combined with the honey in the dressing and the fresh mint everything just works. Tip: We used the thin cut lean pork steaks for this but tenderloin would also work equally as well. Note: The full grapefruit we used weighed 250g.
This is one of those dishes you can make to clean up leftover vegetables in your crisper, that's exactly how this particular dish came about! Tip: If you don't need the macros to be exact you can substitute the other vegetables with whatever you have e.g tomato, zucchini, pumpkin or eggplant.
Otherwise known as Zuppa Toscana this dish is traditionally made using Italian sausage, we've made it a little healthier by using Turkey mince and swapping out the regular cream with coconut cream. Best of all is that it's a one-pot dish so the clean up is minimal. Hint: You can reduce or increase the chilli flakes to suit your taste. Tip: We used a non-stick stoneware saucepan and the bacon crisped up beautifully. Note: You can leave the fennel out or replace it with another dried herb of choice.
Low carb, high protein and good fats in this dish, not to mention the flavour! It's super quick and easy too so perfect for a last minute dinner also. Hint: The fresh lemon is a lovely way to finish the dish and adds bags of flavour but is optional. Tip: We love fresh herbs but dried will work, just remember you won't need as much.
A quick and easy dish that tastes divine! Tip: If you like a bit more spice you can use a bird's eye chilli.
Baked sweet potato is always delicious but topped with this amazing ratatouille takes it to next level good!
The saltiness of the prosciutto works perfectly with the milder taste of the salmon and the slight sweetness of the ratatouille. The punch of fresh herbs just rounds it out perfectly. Simple, quick and tasty. Note: We use Fratelli Beretta prosciutto for this recipe as the only ingredients are pork and salt, it is not processed and has no added nitrates. Hint: You can leave out the rosemary if you like, you will get a nice caramelisation on the prosciutto under the salmon.
Serve this rich tomato-based vegetable dish alone or with your favourite protein. Such a yummy way to get your vegetable servings up for the day!
Mango salsa will work with any of your favourite proteins especially those marinated with citrus flavours or simply serve in lettuce cups as a light lunch. Hint: If you're not following the autoimmune protocol a little fresh chilli works beautifully in this.
A lighter AIP approved take on a traditional street food favourite. We used turkey mince but any protein could easily work. Tip: We used a shark style julienne peeler for the carrot and zucchini but a spiraliser would also work.
This warm breakfast makes a nice change from the heavier protein meals on the keto or similar diet. TIP: If you need this a little sweeter add a ½ teaspoon of maple syrup or other approved sweetener.
This delicious curry comes together really easily & quickly. We’ve served it with some brown rice, however, cauliflower rice is great with this dish & gives you another veggie boost. TIP: Add a little more cayenne if you like it hot!
This snack is actually a light meal. Be prepared to fill up! TIP: The coriander is optional, however, if you would like to use a different herb basil would work well.
No cooking is required for this easy meal! Plus, the dressing only takes a couple of minutes to mix together. TIP: The mint leaves are gorgeous in this dish, however they are optional. Swapping mint with either coriander or basil would also work well.
This "pretty" little dish was prepared with love using the last of veggies in the fridge & it was really healthy & delicious too. TIP: The dried rosemary is great with this mix of vegetables. However, most dried or fresh herbs would work.
A twist on the usual cauliflower mash. By roasting it, you get a whole new depth of flavour, just delicious! Tip: Stir through some fresh herbs to compliment whatever you're serving it with.
Simple, sweet and delicious. You can make this ahead of time and keep it in the fridge. Hint: If you use a screw-top jar it's travel friendly and you can take it in your lunch box or on a picnic. Tip: Use any fruits you like and it's also seriously good topped with a little grain-free granola.
Completely AIP approved fritter recipes are few and far between but this one is exceptionally good! You can easily leave off the bacon but seriously, why would you want to?? Tip: The more finely you grate the sweet potato the better it will hold together.
Just like a strawberry milkshake but so much better for you! You can add in any health powders, protein powders or tonics that you like, we love to add Acai or a good reds powder.
A zesty vinaigrette dressing with a great kick of herbs that will work on all of your favourite salads.
A one-pan dish with loads of yummy chicken and vegetables in a sweet and tangy sauce. This one could not be easier. Hint: Cut down on cooking time by placing the pumpkin and cauliflower in the oven first while you prep the chicken, sauce and other vegetables.
So many ways you can enjoy this egg salad. In celery boats, lettuce cups or on your favourite toast or crispbreads. You can easily add some fresh or dried herbs of your choice to make it different each time. TIP: If the eggs are cold when putting them into boiling water cook them for around 7 mins for just undercooked, or 8-9mins for hard.
A family favourite that goes back to our childhood. It used to be made with a packet of Chicken Noodle Soup, no noodles in this one, but the flavours are the same and totally delish! We added some sweet potato crisps for a little crunch but they're completely optional. Sneaky tip: It's seriously good with creamy potato mash! Hint: If you don't eat red meat you can easily swap for any other mince.
All the flavours of Greece! A Gyro (pronounced Yee-roh) is basically seasoned meat served with yoghurt and salad on a pita bread. We've taken the traditional recipe and tweaked it a little so it's gluten, grain and dairy free! So good!
So filling and delicious, we love pesto!! Finding one that's vegan and uses a healthy oil isn't easy though so we've included the recipe to make your own. You will need a mortar and pestle for such a small amount but alternatively, you can use 3 teaspoons of your favourite pesto.
Sweet more than tart, and such a beautiful dressing for salads.
Simple chia pudding breakfast. TIP: Coconut milk can be replaced by all almond milk or even coconut water.
So much flavour in this simple little dish. Don't be put off by the number of ingredients, the marinades are easily prepared ahead of time. Don't skip the quick pickled onion, it's not only vital, but you will love it so much you will want to make it several times over and put it with everything! Tip: We used rib fillet for a quick cook but rump or scotch fillet will work as well.
Simple and delicious and ready in 10 minutes. Zesty and sweet all at the same time, it's light and fresh and works well as a side with your fave protein or double it for a simple light lunch.
A healthier version of fried rice with a Thai flavoured twist. The nutty quinoa and loads of fresh vegetables are super healthy and the dressing has the gorgeous flavours of sesame, garlic and ginger.
Seriously good hummus that fits right into the paleo diet, no legumes! You can use blanched almonds for this but we love to blanch them fresh. You can blend this to whatever texture you like, it tastes incredible any which way, you can use it as a dip, a side or thin it down and use as a dressing. This recipe makes a little over 1/3 cup.
So much flavour in this very simple dish. Homestyle cooking at its best. Pork loin medallion steaks have very little fat so be sure not to overcook! You can replace the beans with any other green veg you like.
Some very yummy flavours in this dish that work perfectly together. Zesty lime with a zing of ginger combined with fluffy baked potato and a gorgeous creamy dressing. Potatoes really are ok sometimes! They are a natural whole food and when you buy organic you can most definitely put them on the menu occasionally.
Caesar Salad with a twist! Charring the lettuce gives this salad a whole new flavour profile and we love it. Getting a soft boiled egg just right can be tricky but a poached egg is just as good. We used crispy bacon in place of the croutons so you're not missing out on the crunchy aspect.
All of the creaminess and deliciousness of potato bake but without the dairy! Tip: Serve with your favourite protein or change it up a little by adding your other vegetables like sweet potato or pumpkin.
So much flavour! With all of the authentic flavours of Vietnam, this salad will transport you. If peanuts are not allowed you can sprinkle with chopped toasted cashews. Tip: The only thing keeping this from being Vegan is the fish sauce so you can replace it with a Vegan version, Niulife make an excellent one.
All the goodness of gut-friendly kimchi in a simple scramble that tastes incredible. Korean chilli and coriander are bold flavours and work perfectly together. Something a little different to start your day or enjoy for any meal of the day. Hint: If you don't like the spiciness of Kimchi you can substitute it with Sauerkraut.
If you have never tried grilled lettuce then this is the recipe for you. It changes the taste greatly but in a very good way. Don't like anchovies? Leave them out. Tip: If you need it to be dairy free try the Niulife coconut ghee, it's delicious and it's Vegan!
A buttery, creamy sauce loaded with lemon. The perfect addition to your favourite white fish. We used Barramundi but Snapper or any other firm white fish will work. If you're not sure just ask when purchasing.
So much better than regular mash! Serve it on the side of everything! Tip: All pumpkins are not created equal, some are drier than others so adjust the yoghurt to get the desired consistency.
Tasty and creamy and not a hint of dairy! Our serving suggestion for these mushies is on Venerdi Paleo Almond Bread but they're just as good on their own. Hint: We used shiitake and button mushrooms but any variety will work. Tip: These are amazing served over your favourite protein!
If you can't get Oyster mushrooms this recipe will work with other types but there is something about the lightness in flavour and the texture. Hint: If you don't like the spiciness of Kimchi you can substitute it with Sauerkraut.
An Asian inspired sticky chicken breast surrounded by delicious ingredients to compliment. The beauty of a nourish or poke bowl is that you can make it your own so get creative!
All of these flavours just work! It's creamy, lemony and delicious! A perfect light meal when you don't have a lot of time. Note: We have checked this as Paleo and AIP even though there is wine in the ingredients as the alcohol does cook out. Tip: If you don't have a spiraliser for the zucchini you can use a shark style julienne peeler.
Quick, simple and delicious! You can cook the egg any way you like and use your favourite herbs. Tip: We used a shark style vegetable peeler to make the noodles.
A paleo and dairy free version of a traditional style chowder that we think tastes even better! Tip: We use the fresh John West Seafood Selection available from the deli section in leading supermarkets. You only need half for this recipe but it can be frozen for next time, trust us, there will be a next time.
Fritters bring back memories of childhood and usually made with wheat flour and deep-fried. These fritters are definitely healthy, and you could even leave out the meat and add extra veggies for a vegetarian version.
It's hard to believe there's no dairy in this dish! This serving is for a side and will compliment your favourite protein but is easily doubled and other veggies added to make a complete meal. Tip: To make it AIP compliant replace the almond milk with an approved plant-based milk.
To get a paleo pancake that's light, fluffy and delicious and doesn't fall apart when you flip it is no easy task but these are exactly that. Perfect.
A creamy ranch chicken salad served on roasted slices of sweet potato. Tip: The poached chicken can be made ahead and will keep for up to two days in the fridge. The method will work for chicken breast pieces of up to 250 grams.
Gorgeous roasted vegetables in a creamy balsamic dressing team up beautifully with simple garlic roasted salmon on a bed of rocket. You will not be disappointed by the flavours in this dish!
A creamy filling breakfast porridge in under 10 minutes and it's paleo! Tip: This cereal tastes great on its own but feel free to top with whatever you like. We chose blueberries and it was delicious! Hint: This cereal is also nice served cold so you can take it on the go.
The combination of coconut sugar, chilli and paprika on the salmon and the salsa of strawberries, jalapenos, red onion, coriander and lime juice is a flavour explosion! So very delicious!!!
Missing oatmeal? You are going to love this creamy cereal, the perfect winter morning breakfast. Our suggested topping is banana and cacao nibs but feel free to get adventurous and come up with your own.
Savoury Pancakes are not something we normally think of having but these are so good! Once you try them you will definitely be making them again.
Portobello mushrooms are an awesome substitute for meat and they're low carb and high protein! The flavours in this dish all work so well together, it's one you will want to make again and again. Note: We topped it with the basil pesto from the dressings and sauces section and we love it but it's totally optional.
This recipe never fails. If you follow the instructions properly you will have tender, juicy and delicious chicken to serve with your favourite sides. Hot or cold, it's equally as good. Hint: This can be made ahead and kept in the fridge for up to two days. The method will also work with a chicken breast up to 250 grams. Tip: Take the chicken out of the fridge 15 to 20 minutes before cooking. Not: For AIP leave out the peppercorns.
Traditionally, Hainan style chicken is poached with a few simple flavours then served with a chilli sauce, a soy sauce and a ginger/shallot sauce. We have simplified it and made it healthier by adding these flavours to the poaching liquid. This may be the best poached chicken you've ever eaten! Tip: You can prepare this chicken and keep it in the fridge for up to two days. Hint: The cooking method will work with a chicken breast up to 250 grams just add an extra 5 minutes to the resting time.
A quick and easy homemade mayonnaise recipe that you will want to make again and again. It's Keto, Paleo and dairy free with no added sugars or toxic vegetable oils in sight so it will fit with most dietary protocols. Note: Makes approx. 2/3 cup. Tip: We used light tasting olive oil but the other suggested oils will work just as well.
The best description for these mushrooms is deeelicious! We think part of the reason they taste so amazing is the butter or ghee but you can definitely replace with your favourite oil. Tip: Need it to be lower in fat? Start with 2 tsp of butter or oil and add some water to create the sauce. Note: This is a side serving and we love it served with a tender juicy steak but can easily be doubled to enjoy on its own or on your favourite toast.
A quick mix creamy bliss ball with a gorgeous ginger hit! We used the Woolworths Macro Organic cashew nut butter in this recipe. Tip: We love Pure Food Essentials certified organic ginger powder, the 1/2 teaspoon is quite a good ginger hit but feel free to use less or if you're a real ginger fan, go a bit more!
Let's face it, white chocolate and raspberries were just made for each other and although there is no actual white chocolate in this recipe it definitely takes your mind there! Chia seeds are full of important nutrients and they are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium. Tip: Stir in some coconut yoghurt for a creamier pudding. Note: There is a minimum of 2 hours soaking time required.
Who doesn't love the taste of apple pie! Chia seeds are full of important nutrients and they are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium. Hint: See our other flavour variations or try one of your own. Tip: Stir in some coconut yoghurt for a creamier pudding. Note: There is a minimum of 2 hours soaking time required.
Do you like Pina Coladas... you know you just sang that in your head! Chia seeds are full of important nutrients and they are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium. Note: We used the Pure Harvest Coconut Quench to keep it light but you can use full-fat coconut milk, almond milk or any other plant-based milk. Tip: Stir in some coconut yoghurt for a creamier pudding. Note: There is a minimum of 2 hours soaking time required.
Cherry Ripe. Need we say more? Chia seeds are full of important nutrients and they are an excellent source of omega-3 fatty acids, rich in antioxidants and they provide fibre, iron, and calcium. Tip: Stir in some coconut yoghurt for a creamier pudding and top with your favourite muesli. Note: There is a minimum of 2 hours soaking time required.
A quick and easy no blend bliss ball that tastes just like an old school Golden Rough (Aussie). Perfect to pop in your lunch box for a morning or afternoon snack. Tip: Want to make it Vegan? Swap the honey for rice malt or maple syrup.
Grilled vegetables already taste amazing but with a zesty hit of lemon and some fresh herbs they are taken to the next level. So much flavour! Eat it on its own for a yummy vegan meal or serve it with your favourite protein and if dairy isn't an issue you can crumble over some blue cheese or goat's feta. Yum! Hint: It's really good served warm or at room temp but just as nice if you want to make it ahead and serve directly from the fridge. Tip: Keep the vegetables in bigger pieces to make grilling easier, you can then chop them before adding to the salad bowl.
Creamy and cheesy without any dairy in sight! This recipe makes enough for a side sauce with your fave vegetables or protein. It will keep for a few days so if you don't use it all in one go we know you will find something else to put it on!
Light and creamy and oh so similar in texture to potato mash without the starchy carbs! Note: The goal here is to get the same consistency as mashed potato so if you overcook the cauliflower or don’t squeeze the liquid out you won’t get the same result. Tip: If you don’t have a food processor you can use a stick blender.
Sweet and tart all at the same time and oh so tasty! Don't be put off by the combination, it really works! Hint: This recipe will make a full serving on it's own so if you want to use it as a side just halve the recipe.
This dish is seriously tasty! Fennel is one of those vegetables that not many of us have tried or used but once you do, you will use it again and it works perfectly with citrus flavours. The salad can be made up to a day ahead. Hint: The salad will also work beautifully with salmon or pork. Tip: We used the pre-cooked beetroot available from the fruit and veg section in most leading supermarkets but if you want to cook from fresh it is easily baked in the oven.
Sounds like a bizarre combination but trust us, this salmon dish is so very, very good! Tip: If you can't get a hold of celeriac, parsnips or potatoes would also work.
Lemongrass is one of those flavours that works with any protein and it adds a delicious flavour hit to this quick stir fry. Tip: We've used long red chillies with a mild flavour but if you like some heat swap it out with birdseye chilli.
Kimchi is so good for gut health! We should be including fermented foods in our diet daily to keep our tummies happy. We chose cauliflower, carrot, asparagus and bok choy for our vegetables but seriously, throw in whatever you like! The more veggies the better. Hint: If you don't like the spiciness of Kimchi you can substitute it with Sauerkraut.
The 'cheese' sauce in this bake is totally dairy free and can be used in so many of your fave dishes. We actually think it tastes better than the real thing! We opted out of using pasta like the traditional recipe and loaded it up with veggies! So good! Tip: Change the vegetables up with whatever you like, if grains are not an issue for you corn would be lovely!
Veggies for breakfast? Of course! So much flavour in this dish and what a great way to start your day. We used sweet potato, zucchini, asparagus, and capsicum but feel free to get creative with your own. Tip: We used a julienne style peeler but a spiraliser would work equally as well.
One of the most versatile breakfasts or snacks. Chia seeds are full of important nutrients and are an excellent source of omega-3 fatty acids. Rich in antioxidants, they provide fibre, iron, and calcium. Hint: See our other flavour variations or try one of your own. Tip: Stir in some coconut yoghurt for a creamier pudding and top with your favourite fruit or muesli. Note: There is a minimum of 2 hours soaking time required.
This vegan delight is a delicious light meal. Tip: The avocado cream sauce also works perfectly with any of your favourite gluten-free pastas or noodles.
An easy, on the go snack or breakfast full of protein, omega 3's, potassium and antioxidants and it fits in with pretty much any diet protocol. Not to mention it's also vegan! It's awesome on its own or use the optional toppings or those of your choice for an added flavour boost. Note: Allow at least 2 hours for soaking time. Tip: You could use any of your favourite superfood powders in place of the Acai.
This bowl tastes just like a delicious carrot and banana cake but look out for the brain freeze twist! Tip: Always keep a couple of peeled bananas in the freezer ready for smoothies and bowls! Hint: Breakfast smoothie bowls are a perfect opportunity to add those extra supplements into your daily routine like mushroom powders & tonics or protein powders.
A lower carb, high protein meal that has lots of good healthy fats. Tip: We used the homemade tomato sauce recipe from the Dressings and Sauces section for this but pure tomato paste with a pinch of salt and any spices of choice thinned out a little with water or olive oil will work just as well.
This is a general recipe for overnight oats. It's such an easy breakfast to prepare the night before, and you can take it with you if you are on the go. TIP: Top with your choice of berries, fruit, coconut yoghurt, nuts, cacao nibs or coconut.
A punchy & zesty dressing that is amazing on any salad or even warm veggies.
What a delight these tacos are! A little bit of work involved but totally worth it! Tip: You can use your favourite soft taco or tortilla for this, just check the ingredients for unnecessary additives. Hint: The beetroot slaw will work with any protein and it is listed as a separate recipe if you want to save it. Notes: To make this paleo friendly you can use fine blanched almond meal instead of the rice flour.
Salmon teamed up with lemon and dill just works. This simple dish is light, fresh and creamy. It's dairy free and fits with most dietary protocols. Hint: To keep it AIP friendly just leave out the tomatoes. Tip: If you can't get fresh dill just use 1/4 tsp. dried.
For those of you following the AIP diet or for anyone who doesn't like the heat in a curry this dish is perfect! Tip: Use whatever vegetables you like or whatever you have on hand.
This recipe takes mushrooms as a side to the next level! Serve these on toast, with your breakfast eggs or on your favourite protein, trust us they will work with pretty much everything! Note: We used swiss brown mushrooms for this but any type will work. Tip: If you are not a fan of chilli you could replace it with diced capsicum. Hint: If you are not following a vegan diet a teaspoon of butter melted through at the end is amazing!
A quick and easy slaw with a tangy dressing that will work with any of your favourite proteins. Hint: Add whatever other vegetables you like!
Chocolate and berries.... no need for any more words. Any berries will work in this recipe. We used Pure Harvest Coco Quench as our milk of choice. Tip: When using chia seeds it's a good idea to soak them first, we keep a small jar in the fridge with chia gel to save doing it every time. Hint: Smoothies are an awesome opportunity to add protein powders, collagen powder, greens or herbs & tonics to your day.
A quick and easy small lunch or snack idea to take on the run or in your lunchbox.
Traditionally a breakfast or brunch recipe, but we could indulge in this at any meal time. TIP: Sweet Potato is a little harder to form into a rosti without a binding ingredient. Our notes will give you some tips on how to get the best results.
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