Pan fried egg in non stick skillet with cooking  spray

Egg muffin (1x rasher bacon,1/4 cup organic peas, 1 green shallot diced, 2 free range egg, 15g feta, 1tsp fresh mint, 1/2 cup organic self-raising flour,light pinch sea-salt and black pepper (mix together put in muffin pan, cook 180*c preheated oven 12min makes 6 muffins)

Oven boiled eggs in muffinbtin 180*c preheated oven 12 min

Friday’s Menu


Bacon, Egg, Avocado, Organic tomato relish, sandwich thin


Garden Salad with parmesan crusted chicken


Turkey Roast ##2: turkey roast, organic peas, , green beans, sweet potato, cauliflower, low GI potato, gravy, cranberry sauce, Dessert: lactose free yogurt, peaches and pitted dates

Thursday’s menu


Tomato, ham, lactose free cheese, sandwich thins

Morning Tea


Parmesan Chicken,red onion, yellow tomato, mixed leaves



Fettucine , tomato and basil sauce (tomato sauce,  basil, organic carrot, celery, organic  onion, tomatoo rganic tomato paste, capers), gluten free sausages

Homemade Salsa

Homemade Salsa

Salsa makes 2 jars

  • 400g organic crushed tomatoes
  • 1 capsicum diced
  • 1 red onion diced
  • 2tb organic tomato paste
  • 1/2tsp of each cayenne pepper, mexican chili, organic paprika, organic garlic powder , sea salt
  • 1tb of each dried coriander,  cumin, oregano, brown sugar, white vinegar, jalapeno diced


  1. Place in non stick skillet
  2. Cook until onion and tomato cooked through. Bring to boil, simmer for 5min
  3. Place into sterile jars with lids.
  4. When cool refrigerate.

Salad jars

Parmesan Chicken, red onion, black tomato, cucumber, capsicum,ranch, mixed leaves

Chicken parmesan, feta, red onion, black olives, capsicum, cherry tomato, mixed leaves

Parmesan, avocado, yellow  tomato, red onion, mixed leaves

Whats in your crisper #1 #2

Lettuce cups with whats in your crisper #1

Whats in your Crisper#1

Serves 2

  • Red onion
  • carrot
  • Red cabbage
  • Swede
  • Kale
  • Garlic
  • Tomato sauce
  • Bone broth chicken
  • Chicken cubed


  1. Cut into even size pieces
  2. Place In soup maker
  3. Plug into Turn on power
  4. Press chunky
  5. Can add more hot water if need it to spread
  6. Cook chicken in skillet add to soup

Whats in your crisper #2

What’s in your crisper #2

Serves 4

  • 400g rinsed black beans
  • 1/2cup corn
  • 2 tomato sliced
  • 2 jalapeno diced
  • 1 capsicum diced
  • 1/2 bunch coriander leaves and roots
  • 1ts each organic spice: garlic, cumin, paprika,  oregano,  coriander powder
  • 1tsp taco spice
  • 2 cups Chicken bone broth
  • Options: add chicken,
  • serve with salsa and ccs


  1. Add to saucepan
  2. Cook until boiling and beans/corn are cooked
  3. Make homemade salsa
  4. Serve with gluten free cc’s

Homemade wontons

Step 1 filling chop and mix together 1x cleavers hot dog, 1 handful vegepod wombok, 1 green shallot, 1 organic carrot, 1 free range egg, 1tb thai oyster sauce

Step 2: in wonton wrappers place 1tsp mix then 

Step 3 lightly wet all sides w water then fold diagonally corners sealing sides then bring bottom triangle corner over front then other side overlap

Step 4 non stick skillet spray w cookig oil fry on both sides until golden

Step 6 serve w salad or slaw and dipping sauce hoisin, soy, sweet chili or vietnamese dipping sauce


Wednesdays menu


Organic baked beans salt reduced


Fast 800 parmesan nuggets with garlic aioli

Afternoon tea homemade wontons

Step 6 serve wontons with salad and dipping sauce hoisin,  and vietnamese dipping sauce on salad


Whats in your crisper #2, serve with gluten-free cc’s and  salsa

Groceries from shop during covid-19

  • Leave non perishable items outside for 3 days
  • Wash your hands and cloth with spray disinfectant/soap. Have a unclean area and a clean area
  • Put groceries on unclean area
  • Wipe down all sides of packets/jars/bottles/tins/longlife items
  • Empty thigs like bread into container get rid and of plastic bag with it came in
  • Wash all fresh vegetables in soapy water includes fruit then wash soap off
  • If buying takeout empty out if container onto clean plate get rid of the wrapper
  • All wrappers out in bin including bags shopping came in
  • Sanitise all benches


  • Empty your pantry – organise the items by their useby date – oldest items at the front and items you just purchased at back when restocking
  • Do same with freezer and fridge
  • Plan menu
  • fast meal prep ahead – group ingredient together for a meal – eg chop up fresh Vegetables and put into ziplock bag separately with meat in separate ziplock bag then place together in a container and label the meal and what needs to be added- cook and cool and put into lid tight container in fridge for rice/pasta/couscous. simple reheat when cooking rest.
  • Breakfast (oats/yogurt and berries/eggs) or mason salad jars can be made ahead for the week in fridge
  • Soups /slow cook meals/casseroles/roasts can all be made ahead and stored in takeout containers w lids
  • English Muffin  breakfast cover with baking paper then put in zip lock bags and freeze for days ahead eg bacon and egg, ham and cheese etc then reheat in sandwich press or Microwave o n a microwave plate for 30sec-1min.
  • Make dinner at start of day then reheat at dinner at 3min microwave
  • Wraps/rice paper rolls if you dont have bread or just make it on a plate without wrap/bread