Chicken, veg & mushroom sauce

Mushroom sauce not shown

Ingredients Serves 2

  • 2 chicken breast fillet steamed or pan-fry
  • 1qty mushroom sauce see previous posts for recipe
  • 2 handful baby spinach
  • 1/2 red capsicum cut go strips
  • 1 carrot cut into batons
  • 1/2 cup organic green beans
  • 1 cup potato gems

Also need

  • Cooking spray
  • Baking tray


  1. Cook chicken to your liking
  2. Bake potato gems 180*c preheated oven for 15-20minutes on baking tray. Spray gems with cooking spray
  3. Make mushroom sauce
  4. Steam green beans for 4 minutes in microwave dish
  5. Slice capsicum and carrot as above
  6. Serve chicken on spinach with Mushroom sauce in ramekin on the side.
  7. Serve vegetables on plate with chicken

Loaded potato with salad

Ingredients serves 2

  • 3 potatoes halved and baked (or sweet potato, zucchini or portobello mushrooms)
  • 2 slices bacon diced
  • 2tb grated lactose-free cheese
  • 1tb organic extra virgin olive oil


  • 6 cos lettuce leaf
  • 6 cherry tomatoes halved
  • 2 egg yolks
  • 4 stalks thin celery
  • 1tb parmesan grated
  • 1tb caesar dressing


  1. Preheat oven 180*c
  2. Get dirt off potatoes under water but dont peel. Cut in half. Place on baking tray and drizzle with oil. Bakr for 1 hour
  3. Dice and cook bacon
  4. Grate cheese with grater
  5. Make salad. Cut tomatoes in half.
  6. Cook the eggs by piercing them with tip of knife in middle of the yolk in microwave ramekin. Cover and Cook for 30 seconds in microwave
  7. Add egg tomato,celery, lettuce to serving plate, grate parmesan on top
  8. Remove potatoes from oven, top with bacon and cheese, serve with the salad

Chicken Vegetables & Rice

Ingredients serves 2

  • 2 chicken breast fillet steamed
  • 2/3 cup cooked organic basmati
  • 1 cup organic mixed celery, capsicum, corn
  • 1 zucchini steamed
  • 1tb lite french dressing


  • Cook rice by absorption method
  • Cook chicken in microwave steamer with water on bottom of steamer for 10minutes
  • Cook zucchini for 4minutes in microwave bowl
  • Cook corn 3 minutes in microwave bowl
  • Cut celery, capsicum mix well with cooked corn
  • Add lite french dressing to corn mix
  • Divide ingredients between 2 serving plates.

Tom yum gai w coconut cream

Serves 2

  • 1 large chicken breast fillet sliced into strips then halved
  • 1/2 onion sliced
  • 1/2 red capsicum (bell pepper) sliced
  • 3 mushroom sliced
  • 1 handful fresh coriander
  • 1tsp fresh thai basil
  • 1 lemongrass stalk smashed and sliced finely
  • 1 tom yum paste
  • 1 cup coconut cream
  • 2 kaffiir lime leaves


  1. Slice ingredients as listed
  2. Pan fry chicken in non stick skillet until cooked then remove from pan.
  3. Add remaining ingredients to pan and cook until vegetables are cooked through.
  4. Add chicken back into pan with any juices and stir fry until its hot
  5. Serve hot.

Baked vegetables

Baked in 180*c oven for 40minutes

dress vegetables with organic extra virgin Olive oil drizzled

Plant paradox recipe fennel and orange

Zucchini with organic paprika, garlic powder, lactose free cheese, sea salt and pepper

Swede baked in organic extra virgin Olive Oil.

Tandoori chicken plate

Tandoori chicken serves 2

  • 2tb Tandoori paste from jar
  • 2tb jalna yogurt latose free
  • 2 chicken breast fillets thick cubes.


  1. Mix yogurt with tandoori paste.
  2. Cut chicken into cubes.
  3. Add chicken to yogurt and mix well.
  4. Marinate chicken for minimum 1hr.
  5. Preheat oven 180*c
  6. Then marinated chicken thread onto skewers.
  7. *see vegetables below
  8. Bake with skewers sitting over ovenproof casserole dish, for 25minutes in preheated oven
  9. Serve tandoori chicken on or off skewers with sides


  • Cooked basmati rice
  • Mango chutney
  • Cucumber slices
  • Fresh pineapple
  • Sprinkle Paprika, cumin, garlic powder on mixed vegetables (yellow squash, carrot, capsicum) with 1tsp organic olive oil, 1tsp organic butter. *bake at same time as chicken.

Italian hot pot

Ingredients serves 2

  • 4 Italian sausages
  • 1 organic zuchini
  • 1 organic onion
  • 1 organic purple carrot
  • 2 tomatoes
  • 1tb italian herbs
  • 1tsp garlic powder
  • 1tsp thyme
  • 1tb organic tomato paste
  • 1/4 cup water
  • 1 cup cooked macaroni
  • 1tbp organic extra virgin olive oil divided


  1. Cook sausage in non stick skillet with half oil
  2. Cook macaroni in microwave, cover raw macaroni with water in microwave bowl then cook for 8 minutes then drain water except for 1tb starchy water.
  3. Meanwhile turn sausages.
  4. Cut vegetables in even size pieces.
  5. In a 2nd pan on stove with remaining oil cook vegetables with tomato paste and herbs. Mix well prevent sticking to pan.
  6. Add water and starchy water to vegetables with macaroni. Cut each of the sausages in to 4 add them to vegetables. mix well.
  7. Serve hot.
  8. Option you can add 1 cup hot stock to make it a soup.

Salmon pie

Salmon pie w steamed vegetables with maple syrup and butter

Salmon pie

Serves 1

  • 100g salmon fillet skinless and boneless cubed


  • 1Tb organic butter
  • 1tsp Dijon mustard
  • 1tsp American mustard
  • 1tbs organic flour
  • 1/4 organic carrot diced
  • 1/4 celery stalk diced
  • 2tb leek diced
  • 1tb thickened cream
  • 1/4 lemon juiced


  • 1/2 organic sweet potato mash
  • 1tsp maple syrup
  • 1 white potato mashed
  • 1tb cheddar truffle cheese grated


  1. Cut ingredient as listed
  2. Cook sauce first with all ingredient in saucepan
  3. Cook until thickens then turn off heat. Stir.
  4. Place diced salmon in large ramekin cup
  5. Mix salmon with sauce
  6. Cook potatoes in microwave steamer, place maple on sweet potato,  cook for minutes 6min
  7. Place potato in rice masher
  8. Place mash on top of sauce
  9. Spread with grated cheese
  10. Cook with steamed vegetables for 6 minutes on high in microwave

Make steamed vegetables

  • 1 yellow squash quartered
  • 1/2 bunch broccolini heads
  • 1tb maple syrup
  • 1tsp organic butter


  1. Cut ingredient as listed
  2. Place vegetables in separate ramekin with maple and butter
  3. Cook on high for 6 minutes in microwave  with above fish pie

Lemon basa almondine

lemon basa almondine 

Ingredients serves 1

  • 1 basa fillet skinless and boneless
  • 1tb almonds crushed
  • 1tsp fresh parsley
  • 1/2 lemon juiced
  • 1/2 lemon sliced
  • 1/2 Tb organic butter melted
  • 1/4 cup basmati rice with 1/2 cup water , 1tsp organic ginger crushed, 1tsp fresh organic coriander
  • 1/2 bunch fresh asparagus spears
  • 1tsp grated cheddar truffle cheese


  1. Preheat oven 180*c
  2. Place baking paper on baking tray
  3. Slice lemon place on tray
  4. Crush almonds in zip lock bag with meat mallet
  5. Squeeze lemon juice into small ramekin
  6. Chop parsley
  7. Add parsley,almonds, butter to lemon juice and mix well.
  8. Place fish on top of lemon slices
  9. Spread almond mixture on top of fish
  10. Bake 20 minutes
  11. * see no 14
  12. Cook the rice by absorption method with coriander and ginger in microwave for 10 minutes then fluff with fork
  13. Serve with baked asparagus & cheddar truffle cheese, coriander and ginger basmati rice
  14. If serving with asparagus cut ends off asparagus and place under lemon slices bake with fish on top of lemon
  15. Serve asparagus to one side of plate top with some of the lemon juice a nd almonds, grate cheddar truffle cheese on top just before serving

Lemon basa almondine

Baked asparagus with cheddar truffle cheese and roasted almonds

Coriander and ginger basmati rice