HEALTHY JAPANESE LUNCH

Serves 1

1 can of sardines, tuna or salmon

1 avocado, diced
nori sheets or flakes
cucumber, diced
black sesame seeds
MCT oil
extra virgin olive oil
rice wine vinegar
tamari
cooked sushi rice (optional)

Combine fish, avocado and cucumber in a bowl. Dress with oils, tamari and vinegar to
taste. Sprinkle with nori flakes and sesame seeds.
If taking to work or a picnic, do not add nori to the mixture as it will get soggy. Instead,
take nori sheets separately, rip into large squares and eat like tacos.

SWEET BAKED SILVERBEET

Serves 2
1 onion, chopped
1 bunch silverbeet or rainbow chard, stalks chopped and leaves finely sliced
feta (optional)
extra virgin olive oil
sea salt
Preheat oven to 180 C.
Toss onion and stalks in oil and salt. Bake 10+ minutes. Coat leaves in oil and salt. Pour
leaves over onions. Sprinkle feta on top and bake for another 10 mins. Leaves should be a
little crispy.

HOMEMADE CHICKEN STOCK

1 pastured chicken
pastured chicken feet (optional, makes best broth)
2 stalks celery, roughly chopped
2 carrots, roughly chopped
1 onion, roughly chopped
handful of parsley
1 tbs apple cider vinegar
4-5 lt. filtered water

Sit chicken in water and vinegar for 1hr, ensuring enough water to cover chicken entirely.
Bring to boil, skim surface and add vegetables. Reduce heat to a very low simmer.
At 30mins carefully remove the chicken and take as much meat o it as possible. Keep
meat for other dishes (below).
Place carcass back in pot. Simmer on very low heat for 12-24hrs. Add parsley 10mins
before turning o the heat.
Strain broth, discard solids and refrigerate. Discard solidified fat. Broth will keep for 3-4
days. Reboil every 3 or 4 days to extend its life.

POACHED CHICKEN WITH TAMARI

Serves 2
1/2 a poached chicken (above)
spring onions, sliced
tamari
rice wine vinegar
MCT oil
extra virgin olive oil
chilli, sliced
sichuan pepper
grated ginger (optional)
Combine oils, vinegar and tamari in a bowl. Place chicken in bowl and sprinkle with
spring onions, chilli and pepper.

BUTTER CHICKEN CURRY

Serves 2
chicken leftover from making stock
2 tbs butter
2 tbs extra virgin olive oil
1 cup onion, finely chopped
1 cup yellow pepper, finely chopped
1 tbs chili, finely chopped
4 tbs Indian curry powder
1 cup chicken stock
1 can coconut milk
juice of 1 lime
sea salt
pepper
Saute vegetables in butter and oil under tender. Add curry powder and blend in. Add
stock, bring to a boil and whisk smooth. Add coconut milk. Let mixture boil gently until
reduced to about half. Add chicken. When chicken is warmed through, remove from heat,
stir in lime juice and season to taste. Serve with raita (below).

RAITA
Serves 3
from Nourishing Traditions
1 cup yoghurt
sea salt
1/2 a capsicum, chopped
1 cucumber, peeled, seeded and finely chopped
turmeric powder
pinch of cumin
Place chopped cucumber in a colander and mix with sea salt. Let stand for an hour or so.
Pat cucumbers dry and mix with other ingredients. Serve with curry.

CHICKEN AND MUSHROOMS

Serves 2
from Nourishing Traditions
chicken leftover from making stock
250g mushrooms, sliced
2 shallots, chopped
1 tbs butter
1 tbs extra virgin olive oil
1/4 cup white wine
1 cup chicken stock
1/2 cup creme fraiche
1/2 tbs gelatin (optional)
sea salt and pepper
In a heavy skillet, saut mushrooms until golden. Reserve. Add butter and oil and saut
shallots until soft. Add wine, stock, gelatin. Bring to a boil and cook uncovered until stock
has reduced to about one-third. Add cream and reduce further. Stir in chicken meat and
mushrooms and simmer for 5 minutes. Season to taste. Serve with brown rice or as a
filling in buckwheat crepes.

ANCHOVY BUTTER LETTUCE

Serves 2
2-3 anchovies
big bit of butter
lettuce - iceberg, lettuce, fancy
Fry butter and anchovies on low heat til anchovies break up. Coat lettuce leaves.

ROAST BEETS
beet roots
Wrap beets in foil with a splash of water. Bake at 180 til soft, about an hour. Remove
skins under running water if skins are dirty.

APPLE FENNEL SALAD

1 fennel bulb, sliced thinly
fennel fronds, chopped
2 stalks celery, sliced thinly
handful celery leaves, chopped
1 apple, matchsticks
1 tbs apple cider vinegar
2 tbs extra virgin olive oil
1 tsps honey
squeeze of lemon
tarragon (optional)
Use a mandoline for this. Combine all ingredients well and season to taste.

BROCCOLI SOUP
Serves 2
1 onion, chopped
1 head broccoli, chopped
1lt chicken broth
1 potato - sweet, normal - chopped (optional)
50-100g strong cheese - pecorino, parmesan, stilton
3 tbs extra virgin olive oil
Lightly saut onions in oil for 10 mins. Add broccoli, broth and potato. Bring to boil and
simmer for 5-10mins. Place in a blender with the cheese and puree. Season to taste.

ROCKPOOL CAULIFLOWER SOUP

No guesswork makes this a safe bet for dinner parties
Serves 4
50g olive oil
50g unsalted butter
15g garlic
150g onion, diced
12g sea salt
white pepper to taste
800g cauliflower florets, roughly chopped
900ml homemade chicken stock
50g single (pouring cream)
15g Dijon mustard
50g parmesan, grated
Heat oil and butter in heavy-based pan; add garlic, onion, salt and pepper, saut for 10
minutes.
Add cauliflower and sweat over low heat for about 10 minutes or until florets are soft and
golden (the browning of the cauliflower is essential for the flavour of this soup).
Add stock, bring to the boil. Reduce heat and simmer, covered for about 15 minutes or
until cauliflower is very soft.
Remove from heat, process soup until very smooth. Return to pan, place over low heat,
stir in cream.
Add mustard and cheese in batches tasting soup each time to judge whether more is
needed. It depends on the strength of flavour of both products as to the amount required.
Check seasoning. Add more chicken stock if necessary to give the desired consistency.

BEEF BROTH
3kg grass fed beef bones (mix of marrow bones and more meaty bones like neck)
6lt filtered water
1tbs apple cider vinegar
2 onions
2 carrots
2 stalks celery
parsley
Sit marrow bones in water and vinegar for an hour.
Bake meaty bones til brown. Add to pot with onions, celery and carrot. Bring to boil.
Skim. Slow cook for 24-48 hours. Add parsley in last 10 minutes. Strain, discard solids,
refrigerate, and discard the solidified fat.

BEEF STEW WITH CHILES

serves 6
from Nourishing Traditions
1.5kg diced beef chuck steak
juice of 2 lemons
2-3 cups beef broth
2 onions, chopped
1 cup green chiles, chopped
2 tsp oregano
1 1/2 tsp ground cumin
2 tbs fish sauce
2 tbs arrowroot powder mixed with 2 tbs water
Marinate beef overnight in lemon juice. Place all ingredients, except arrowroot mixture
and salt, in a casserole dish and cook gently in a 120 C oven for about 12 hours.
Alternatively use a slow cooker at medium temp. Remove casserole to the stove over a
low flame. Spoonful by spoonful add the arrowroot mixture until desired thickness is
obtained. Season to taste.

HOT SMOKED SALMON AND BEETS

roast beets (above), in wedges
hot smoked salmon, trout, etc., broken up
balsamic vinegar
EVOO
squeeze of lemon
horseradish, grated or from a jar
pinch of cayenne
dill, fresh
creme fraiche
Combine beets, vinegar and oil. Arrange fish flakes on top. In a separate bowl mix creme
fraiche with cayenne and horseradish. Pour over fish and sprinkle with dill, lemon juice
and cracked pepper.

SICILIAN SARDINE SNACK

raisins
sardines
pine nuts
onion, chopped
extra virgin olive oil
Lightly saut onion in oil for 10 mins.
Meanwhile, soak raisins in warm water or sherry vinegar to plump them up.
In a separate pan, lightly toast the pine nuts. Combine.

APPLE COLESLAW
1/4 cabbage, shredded
2 carrots, shredded
handful parsley, chopped
1 apple, matchsticks
1 tsp mustard
apple cider vinegar
extra virgin olive oil
MCT oil
big squeeze of lemon
sunflower seeds (optional)
Combine cabbage, carrot, parsley, apple and sunflower seeds. Add mustard, ACV,
generous amounts of oil and salt and lemon juice. Mix well. Great with pork.

GREEK SUMMER LAMB CUTLETS

lamb cutlets or chops, fried
watermelon, cubed
lettuce, butter or fancy
evoo
garlic salt
feta (optional)
pepper
Arrange lamb, watermelon and lettuce on a plate. Drizzle with oil and sprinkle with garlic
salt, pepper and feta.

LENTIL AND SAUERKRAUT SALAD

1 cup lentils, boiled or sprouted and steamed
sauerkraut and sauerkraut juice
sausage or bacon, fried and sliced.
parsley, chopped
garlic salt
apple cider vinegar
extra virgin olive oil
Combine all ingredients well.

SALMON FILLET, ORIENTAL STYLE

Serves 4
from Nourishing Traditions
4 wild salmon fillets
4 tbs sesame seeds
2 tbs rice wine vinegar
3 tbs tamari
2 tbs fish sauce
2 tbs sesame oil
1 tbs grated ginger
1 bunch spring onions
3 cloves garlic, minced
grated rind of 2 lemon
This is a good dish for a dinner party.
Place salmon filet skin down on an oiled baking dish. Combine all other ingredients and
pour over fish. Cover pan with foil but dont let the foil touch the fish. Bake at 180C for
15 minutes.
Serve salmon with the sauce and brown rice.

KALE MACADAMIA SALAD

cavalo nero, thinly sliced
extra virgin olive oil
raisins
macadamia nuts, chopped
apple cider vinegar or sherry vinegar
parmesan or pecorino, grated
sea salt and pepper
1/2 tsp honey
squeeze of lemon

Shake up oil, vinegar, honey, lemon and salt and pepper in a glass jar to make a dressing.
Massage dressing into chopped kale. Soak raisins in a little vinegar or wine til juicy. Add
raisins, parmesan and macadamias to kale and combine well. Goes well with a boiled egg
and anchovies.