Gravy: onion

Homemade onion gravy

Homemade Onion gravy

1qty serves 2

  • 1 small brown onion sliced
  • 1tsp gluten free cornflour mixed with water to make slurry
  • 1tbs white vinegar
  • 1tb organic flour
  • 2tb salt reduced tomato sauce
  • 1 cup chicken bone broth
  • 10g organic butter cubed
  • 1tsp organic raw sugar
  • 1tsp 100% honey ( from friends  beehive )


  1. Slice onion
  2. Place butter and sliced onion in non stick skillet and cook until onions are almost translucent
  3. Add flour and cook until it’s all mixed with no lumps
  4. Add remaining ingredients simmer on low until sauce thickens.
  5. Serve hot with sausages or steak

Back to Basics Garden Salad

Garden Salad is one of my favourite go to salads. Quick to be prepared. Can be teamed up with cold deli meat,  chicken, steak,  lasagne, pasta, fish/prawns/calamari .

Ingredients serves 1

  • 1 handful mixed leaves (*organic)
  • 5 cherry tomatoes (*organic )
  • 5 slices cucumber
  • 1 sliced ring red onion separated
  • 1Tb sliced black olives

Option to add

  • 1/2 avocado
  • 1 cheek capsicum strips
  • 30g Feta
  • 1Tb lite  French dressing
  • 1Tb greek salad dressing


  1. Place mixed leaves on plate.
  2. Slice ingredient as listed
  3. Top leaves with cherry tomatoes and cucumber
  4. Add options
  5. Add meat/poultry/seafood to plate.

Back to Basics Cheese Sauce

Cheese sauce is the foundation sauce for Béchamel Lasagne, Au Gratin, Mornay.  If you want a white sauce use the same recipe but omit the cheese and add parsley, dill or chives for seafood/Fish dishes.


Ingredients : Makes 4 serves

  • 1 3/4 Cup Lactose free Milk
  • 4 black peppercorns
  • 2-3 bay leaves
  • 1 slice brown onion

For White Sauce add

  • 1-2Tb herbs : Chives or dill or parsley.

For Cheese Sauce add

  • 1/2 cup cheese and 1tsp dry mustard powder.


  1. Cook in pan over low heat and stir until it boils.
  2. Remove pan from heat and let sit for 10 minutes to infuse the flavours.
  3. Drain milk into a sieve over a bowl and discard the seasonings.
  4. In the same pot as you boiled the milk add 1Tb organic butter and 1tb organic plain flour and stir over low heat until butter is melted and flour is cooked out.
  5. Then gradually add back to pot the milk and stir continuously until it thickens.
  6. Add additions for white sauce or cheese sauce.
  7. For cheese sauce mix well over low heat until the cheese melts.
  8. Season with salt and pepper to your liking.

Back to Basics Easy Gravy

Gravox Lite Supreme Gravy Powder makes a great quick and easy Gravy. You can serve with roast meat, chicken, tuna cakes.


Ingredients makes 4 serves

  • 2Tb Gravox Lite Supreme Gravy Powder
  • 2Tb Water + 3/4 Cup Water


  1. Mix the gravy powder with 2tb water in a microwave jug  and make a paste.
  2. Add remaining *water and stir.
  3. Cook gravy in microwave jug for 2minutes.
  4. Give it a stir
  5. Microwave for further 90 seconds.
  6. It should have thickened.
  7. If you want a runny gravy add a little water at a time to get the consistency you want.
  8. *You may also add pan juices from cooking roast meat.

Recipes Dinner

Pumpkin & Zucchini Konjac Lasagne

Pumpkin & Zucchini Konjac Lasagne

Ingredients Serves 2 mains

  • 1 packet konjac lasagne rinsed
  • 1/4 jar organic passatta
  • 1tsp tarragon
  • 1tsp organic Garlic powder
  • 1tsp mint
  • 1 large zucchini sliced lengthways
  • 1/2 cup cubed & steamed pumpkin
  • 1 cup cheese sauce
  • 1/2 cup grated lactose free cheese


  1. Place 1 ladle passata on bottom layer of lasagne dish. Top with 1 layer konjac lasagne sheets.
  2. Top with 1/2 zucchini slices and half of the herbs and place another layer of passatta on top.
  3. Sprinkle remaining herbs then pumpkin evenly over top.
  4. Finished off with more lasagne sheets and then cheese sauce and spread evenly.
  5. follow with grated cheese.
  6. Bake 180*c preheated oven for 25minutes.


Pan-fried Pork Fillet & Creamy Mash

Pan-fried Pork Fillet & Creamy Mash 

Ingredients serves 2

  • 2x 150g Pork Fillet Steak
  • 1 Cup Green Beans
  • 2/3 Cup Creamy Potato Mash

 Honey Dijon garlic mayo Sauce

  • 2tsp 100% honey from bee hive
  • 2tsp Dijon mustard
  • 2tsp Garlic Mayo


  1. Pan fry pork in non stick skillet on both sides. Leave the first side to cook until the sides of the steak turn white then flip and leave to cook. In the last 2 minutes place 1tsp water in pan and put lid on frypan. Turn heat off to steam. Makes steak tender and juicy. (*Meats/Poultry can also be cooked this way with Chicken/Turkey/Steak)
  2. Prepare vegetables while waiting for meat to cook. Steam beans in microwave bowl for 3 minutes
  3. Reheat potato in ramekin for 1 minute in microwave.
  4. Make sauce by mixing sauce ingredients in small serving ramekin.


Kale Slaw with Poached Chicken and Cherry tomatoesKale Slaw with Poached Chicken and Cherry tomatoes

Ingredients Serves 2

  • 1 packet Kale Slaw
  • 6 Cherry Tomatoes
  • 200g Chicken breast fillet


  1. Steam Chicken in microwave steamer for 6 minutes then pull apart and divide into two serves.
  2.  Open slaw and divide between 2 salad containers with half of the dressing in each container.
  3. add cherry tomatoes  and chicken.


Pork Fillet with Sweet potato wedges

Pork Fillet with Sweet potato wedges

Ingredients serves 2

  • 2x 150g Pork Fillet
  • 1Sweet Potato Sliced into batons
  • 1 Cup Brussels Sprouts
  • 2tsp Mint Jelly
  • 1/2 onion
  • 2 tbsp balsamic vinegar
  • 2 rashers bacon


  1. Pan fry pork in non stick skillet on both sides. Leave the first side to cook until the sides of the steak turn white then flip and leave to cook. In the last 2 minutes place 1tsp water in pan and put lid on frypan. Turn heat off to steam. Makes steak tender and juicy.
  2. Cut sweet potato into batons and steam in microwave steamer for 6 minutes or cook in 180*C oven for 25 minutes on lined tray
  3. Steam brussels sprouts in microwave bowl for 4-5 minutes
  4. Place onion and bacon  dizzled with balsamic on microwave plate and cook for 3minues
  5. Place mint sauce over cooked pork.


Chicken Stroganoff

Chicken Stroganoff with Coconut Lemongrass & Chilil Basmati Rice

Ingredients serves 2

For Stroganoff:

  • 2x150g Chicken Breast Fillets sliced into strips
  • 1 onion sliced
  • 2Tb Organic Passata
  • 1tsp organic cumin
  • 1tsp Smoked Paprika
  • 100g punnet button mushrooms sliced
  • 1Tb Organic Plain Flour
  • 1/2 cup Bone Broth

Serve with :

  • 1/2 pouch coconut, lemongrass & chili Rice


  1. Slice ingredients as listed
  2. Place all in frypan and cook until chicken is cooked through.
  3. Stir occasionally so it doesn’t stick to pan.
  4. Add water as needed.
  5. Cook rice microwave pouch as shown on packet.