Base Chicken Dish : Sauce #2 or Soup

Curry chicken coconut soup










Sauce #2/

1tb flour,

1/2tsp cayenne pepper,

2Tb keens curry powder,

1/2 cup organic chicken stock,

1/2 cup raw c coconut milk,

1Tb Desiccated Coconut,

light pinch sea-salt and light pinch black pepper.

Garnish Green Shallot or fresh Coriander can be used

I used 2 serves of the base chicken dish ingredients then added sauce #2 to complete the dish. All cooked in 1 pot *Except coconut milk.

Cook until chicken is done then add the coconut milk at the end so it doesn’t curdle.

Option : for this add 1Tb Gochujang paste


Base chicken dish: Sauce #1

This is a dish with same core ingredients with different sauces as listed.

Base Chicken Dish Recipe :  recipe serves 2

200g Chicken breast or thigh fillet boneless/skinless

1 onion

2 celery Stalks

2 cloves garlic

15g butter


Have sauce ingredients ready

Cut chicken into cubes or strips

Slice onion and celery

Cook all ingredients  in pan brown chicken

Add sauce and cook until chicken is cooked through.

Sauce options

Sauce 1: 1 lemon zest and juiced, 1Tb honey, 1 cup organic chicken stock, 1/2 cup sliced mushrooms,  1tsp gluten free cornflour in 1tb warm water

Lemon chicken




Meals this Week

This weeks Meals. I did all the prep earlier and sorted into serving/portion sizes in individual containers. Then it just needs to be cooked or baked in oven.

Day 1: Steak, Vegetables and Chips










Day 4: Vegetable Base Soup with Sausages



Day 5: Moussaka my version with what I had available at time of cooking : Lamb mince, carrot, onion, celery, Mint, Eggplant, Organic Zucchini, Tomato Sauce, Lactose free cheese serve with garden salad
Day 6: Seeded Wholegrain Mustard & homemade Mushroom Sauce, Chicken Breast Fillets and Gluten-Free Wheat-Free Pasta and lactose free cheese


Meals this week

I have reverted back to some old recipes I use to make all the time but I have updated them to a healthier versions.

Chicken Sausage with homemade mushroom sauce (organic flour, bone broth, mushrooms, organic butter, garlic, lactose free milk) served with steamed baby carrots and steamed greens
Turkey shepherds pie no mash
Grass-fed beef stroganoff with Gluten-free/wheat-free pasta and steam green beans no cream used lactose free milk for the creaminess












Chinese Lemon Sauce (Lemon juice & zest, rice flour, honey, water)
Sweet n sour sauce (kepjap manis, tomato sauce, apple cider vinegar, chicken bone broth, raw sugar, pineapple juice, arrowroot powder, water, shoux xing cooking wine ) w chicken breast, carrot,celery, onion, capsicum, green shallot, pineapple. Seeved with spring rolls baked in oven served with sweet chili sauce


Winter : week 1

Food prep couldn’t be simpler this week. Freezer meat and veg. Frozen vegetables are snap frozen so a quick 2 1/2-3 minutes in microwave and they are done. Meat takes about 10minutes to cook or steam fish in microwave 6minutes . Photo done after prep no meals are cooked here except bolognaise

Winter Week 1 Prep










Sausages with homemade bbq sauce, mash, mixed greens










Steam fish coconut tumeric rice steam veg sate sauce










Pork Stir Fry










Pete Evans Bolognaise Simmer Sauce









Quick Meals: Meat Pie and Chips with Garden Salad