Good For You Foodbook 2016 - FINAL ISSUU 020516

THE
Good for you

FOODBOOK
Supercharged Smoothies
WAKE ME UP BREAKFASTS
LIGHT LUNCHES Speedy Dinners SWEET TREATS
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CONTENTS
Wake me up BREAKFASTS
Healthy Egg Vegie Breakfast 7
Mango Melba Smoothie Bowl 9
Asian Style Scrambled Eggs 13
Acai, Beet and Berry Smoothie Bowl 15
Fluffy Omelettes with Wilted Easy "on-the-go" Healthy

Kale, Goat's Cheese & Pine Nuts 17 Breakfast Muffins 11
19
Eggs: Unbeatable
FOR PROTEIN!
Supercharged SMOOTHIES
Super Green Smoothie
21
Peanut Butter, Cacao

and Banana Smoothie 24
Chocolate Protein Boost

Smoothie Topper 26
Tropical Smoothie 28
Superfood Smoothie 30
23
4 Steps to make
A DELICIOUS
GREEN SMOOTHIE
32
It's time to enjoy
ALMOND MILK
Light LUNCHES Speedy DINNERS
Mushroom and Coconut Crusted

Halloumi Falafel 36 Fish Tacos 46
Warm Coconut Roasted Pork, Mushroom

Vegetables and Barley Salad 34 and Kale Stir Fry 44
Buckwheat Risotto 38 Vietnamese Pork and

Mushrooms with Noodles 48
Roast Mushroom, Kale,
Rice and Quinoa Salad 40 Coconut Chicken Stir-Fry
with Sweet Basil and Chilli 50
Spaghetti with Spinach Sauce 52
Cooking with the

Be on trend with a GOODNESS OF
MUSHROOM BLEND COCONUT
42 54
Sweet TREATS
Peach and Passionfruit
Ice Pops 56
Strawberry and Chia

Seed Jam Parfait 58
Raw Sour Cherry Cake 60 Coconut Lemon Cupcakes 62
Cooking with
INTOLERANCES
64
Wake me up
BREAKFASTS
Get ready for the day
with these fast and fresh
breakfast recipes.
BREAKFAST
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Healthy Egg
VEGIE BREAKFAST
PREP: 10 MINS COOK: 20 MINS SERVES: 4
Recipe by Australian Eggs eggs.org.au
Complete with all the traditional trimmings, this is the BIG brekkie for vegetarians.
INGREDIENTS METHOD
Cooking oil spray 1. Spray a large non-stick frying pan with oil to grease.
275g baby roma truss tomatoes Heat pan over medium heat. Add tomatoes to one side
of pan and mushrooms to other side.
200g button mushrooms, halved
2. Cover and cook for 8-10 minutes or until tomato skins
4 large eggs, at room temperature begin to split and mushrooms are tender. Transfer to a
420g can reduced-salt baked beans plate, cover and keep warm.
4 slices multigrain bread 3. Spray the frying pan with a little more oil and heat over
medium heat. Crack eggs into pan and fry until cooked
Baby spinach leaves, to serve
to your liking.
4. Heat baked beans following packet directions.
5. Toast bread. Place toast onto serving plates. Top each
slice of toast with an egg. Serve with baked beans,
tomatoes, mushrooms and baby spinach.

BREAKFAST
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Mango Melba
SMOOTHIE BOWL
MAKES: MAKES APPROX. 250ML SERVES: 1
Recipe by Breville breville.com.au
This smoothie bowl is a refreshing way to start the day with the goodness of
mangoes, raspberries and peaches. It's also quick and easy to whip up!
INGREDIENTS METHOD
1 cup (250ml) soy milk, chilled 1. Place ingredients into tumbler and secure blades.
½ cup (65g) frozen diced mango 2. Lock into motor base and pulse repeatedly until mix
½ cup (60g) frozen raspberries combines. Blend for another 15-20 seconds or until
just smooth.
TO SERVE 3. Use a spatula to scoop into a bowl, and serve topped

⅓ cup (40g) frozen raspberries with raspberries, granola, peach and pepitas.
¼ cup (35g) organic granola

½ peach, sliced
1 tablespoon pepitas
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BREAKFAST
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Easy “on-the-go” Healthy
BREAKFAST MUFFINS
Take the stress out of a busy morning with these tasty breakfast muffins.
Make a batch on Sunday and freeze in portions of two or three. Thaw overnight
in the fridge then simply pop into the microwave and serve with a piece of fresh
fruit for a healthy and delicious breakfast anytime, anywhere.
INGREDIENTS METHOD
Cooking oil spray 1. Preheat oven to 160°C fan-forced. Spray a 12 hole
1 medium zucchini x ⅓-cup capacity with oil to grease. Grate zucchini.
Firmly squeeze zucchini, then wrap in paper towel and
8 eggs, at room temperature squeeze again to remove excess moisture.
2 tbs milk 2. Whisk eggs and milk in a large bowl. Stir in zucchini,
1 medium carrot, coarsely grated carrot, green onions and frozen peas. Season and stir
through cheese. Evenly spoon mixture into muffin pan.
3 green onions (shallots), thinly
sliced 3. Bake for 25-30 minutes or golden and until set. Set
aside in the pan for 5 minutes to cool then turn onto a
⅓ cup frozen peas
wire rack. Serve hot or cold.
1 cup reduced fat grated tasty
cheese
TIPS & HINTS

Reheat to room temperature / thawed muffins on 50% for
1 minute. Microwave power and times may vary so adjust
according to your appliance.

BREAKFAST
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Asian-style
SCRAMBLED EGGS
High protein, low carb breakfast recipe paired with Asian greens
– the fusion of texture and flavour is something quite exceptional.
INGREDIENTS METHOD
Cooking oil spray 1. Whisk eggs and egg whites together in a bowl. Season.
150g baby bok choy, halved 2. Spray a medium non-stick frying pan with oil to
lengthways grease. Heat over medium-low heat. Add bok choy and
2 eggs, at room temperature 1 tbs water.
2 egg whites, at room temperature 3. Cook until vibrant and almost tender. Transfer to a
plate. Add green onions, ginger and chilli to pan.
2cm piece fresh ginger, finely grated Cook, stirring, for 1 minute or until tender.
2 green onions (shallots), thinly 4. Add egg mixture to pan and swirl to coat pan base.
sliced Cook without stirring for 30 seconds.
1 fresh long green chilli, deseeded 5. Using a wide spatula, push the set eggs around outer
and chopped edge toward the centre of the pan, tilting pan to allow
Oyster sauce, to serve the uncooked eggs to run over the base.
6. Gently push eggs around pan every 15 seconds until
soft folds form and one quarter mixture is unset.
Remove from heat. Add bok choy and serve with a
drizzle of oyster sauce.
TIPS & HINTS

Increase the protein in this recipe by replacing the 2 egg
whites with one extra egg.

BREAKFAST
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Acai, Beet and Berry
SMOOTHIE BOWL
MAKES: MAKES APPROX. 250ML SERVES: 1
Get your morning off to a great start with this smoothie bowl, packed
with fruity goodness. This tasty bowl can be whipped up in no time and
topped with all manner of healthy goodies!
INGREDIENTS METHOD
½ cup (125ml) coconut water, chilled 1. Place ingredients into tumbler and secure blades.
½ (55g) peeled banana, chopped 2. Lock into motor base and pulse repeatedly until mix
½ cup (60g) frozen blueberries combines.
⅓ cup (100g) frozen acai berry puree 3. Blend for another 15-20 seconds or until just smooth.
½ (30g) small beetroot, peeled, 4. Use a spatula to scoop into a bowl, and serve topped
chopped with granola, blueberries and goji berries.
1 tablespoon whey or vegan protein

powder
TO SERVE
¼ cup (35g) organic granola
2 tablespoons frozen blueberries
This r
2 teaspoons goji berries ecipe
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BREAKFAST
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Fluffy Omelettes with Wilted Kale,
GOAT'S CHEESE AND PINE NUTS
This superfood omelette that’s packed with vitamins

will have you set and ready for the day.
INGREDIENTS METHOD
Cooking oil spray 1. Heat a medium frying pan over medium heat. Spray with
2 cups torn or baby kale leaves oil to grease. Add kale and toss until wilted, set aside
and keep warm.
3 eggs, at room temperature
2. Separate eggs, placing egg yolks into a small bowl and
2 tbs cold water egg whites into a large bowl. Add water to egg yolks and
¼ cup toasted pine nuts whisk with a fork. Using a hand beater, whisk egg whites
until soft peaks form.
50g crumbled goat's cheese
3. Heat a medium non-stick frying pan over medium heat.
Spray with oil to grease. Using a large metal spoon,
quickly fold egg yolks into the egg whites.
4. Pour half the mixture into pan. Gently shake the pan
for mixture to evenly cover pan base. Cook until base is
golden and eggs are almost set.
5. Sprinkle half the omelette with half the kale, pine nuts
and goat's cheese. Fold omelette in half and cook until
almost set.
6. Transfer to a serving plate. Repeat using remaining
eggs, kale, pine nuts and goat's cheese.

Eggs: Unbeatable
FOR PROTEIN!
Eggs are the unbeatable choice at breakfast because they
contain the world’s highest quality protein1. Eating two eggs on toast
provides significantly more protein compared to other commonly
eaten breakfasts – check out the differences!
48% MORE 32% MORE 26% MORE

PROTEIN PROTEIN PROTEIN
THAN THAN BAKED THAN WHEAT
PORRIDGE* BEANS* BISCUITS*
86% higher in protein than ½ cup muesli with ½ cup reduced fat milk*
32% higher in protein than 1 cup of baked beans on 2 slices wholemeal toast*
26% higher in protein than 4 wheat cereal biscuits with 1 cup reduced fat milk*
48% higher in protein than 1 cup porridge with 1 cup reduced fat milk*
* Serving sizes based on Australian Guide to Healthy Eating – eatforhealth.gov.au

Figures from NUTTAB 2010 database - foodstandards.com.au
Hoffman, J.R. & Falvo, M.J. Protein - Which is Best? J Sports Sci Med 3, 118-130 (2004). 10. Fallaize, R., et al. Eur J Nutr 2013 Jun;5
1
Find out more benefits of eating eggs at

Australian Eggs eggs.org.au
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Supercharged
SMOOTHIES
Put a spring in your step any
time of the day with a delicious
get-up-and-go smoothie!
SMOOTHIES
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Super Green
SMOOTHIE
PREP: 5 MINS SERVES: 1
Recipe by Vitasoy vitasoy.com.au
Get a wonderful serve of greens in the morning

with this delicious super green smoothie.
INGREDIENTS METHOD
1 cup chilled Vitasoy 1. Place all ingredients into a blender. Blend until smooth
Original Almond Milk and serve.
1 cup torn trimmed kale leaves

½ cup seedless green grapes
½ cup mint leaves
1 tablespoon white chia seeds
Handful of ice-cubes

SMOOTHIES
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Peanut Butter, Cacao & Banana
SMOOTHIE
For those who are looking to indulge a little, look no further.

This smoothie is delicious to have at any time of day.
INGREDIENTS METHOD
Original Almond Milk and serve.
1 frozen peeled banana

1 tablespoon smooth peanut butter
1 tablespoon cacao powder
Handful of ice

SMOOTHIES
28
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Chocolate Protein Boost
SMOOTHIE TOPPER
MAKES: MAKES APPROX. 2 CUPS (270G)
Add a supercharged protein boost to your smoothie,

bowl of oats or morning cereal. A deliciously chocolatey
way to add more protein into your day!
INGREDIENTS METHOD
½ cup (85g) raw almonds 1. Mill almonds, cacao, chia and linseeds separately.
¼ cup (35g) raw cacao beans 2. One at a time, place into milling container and secure
blades.
⅓ cup (50g) chia seeds
3. Lock onto motor base and mill for 10-15 seconds or
¼ cup (40g) linseeds
until it becomes a fine meal.
2 tablespoons Maca powder
4. When each is finished, transfer to an airtight container,
add Maca powder and stir to combine.
5. Store in an airtight container in the fridge or freezer.
ALTERNATIVES
For a coffee flavour, use 2 tablespoons coffee beans
instead of the cacao beans.
For a sweeter flavour, add 1 tablespoon of Stevia, coconut
sugar or Rapadura sugar in with the Maca powder.
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SMOOTHIES
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Tropical
SMOOTHIE
Mango, pineapple and coconut – what a delicious way to start a nice sunny day!
INGREDIENTS METHOD
Unsweetened Almond Milk and serve.
1 small or ½ large ripe mango,

peeled and flesh chopped
1 cup diced fresh pineapple
1 tablespoon extra-virgin coconut oil

SMOOTHIES
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Superfood
SMOOTHIE
This smoothie is a great way to start your day

with plenty of superfoods to get you going.
INGREDIENTS METHOD
1 cup chilled Vitasoy Original 1. Place all ingredients into a blender. Blend until smooth
Almond milk and serve.
½ cup frozen blueberries

½ cup seedless purple grapes
1 tablespoon flaxseeds

4 Steps to make a Delicious
GREEN SMOOTHIE
Drinking green smoothies is an easy way to boost nutrition
and health, and there are endless flavour combinations you
can experiment with. Remember that a green smoothie is
not always coloured green, but it will always contain the
nutritional goodness of green leafy vegetables.
Sometimes you might want

Spinach is a savvy green to
to add an extra sweet burst to
start with because it has a mild
create a top note and balance
flavour and packs a nutritional
out stronger flavours. For a
punch. As you get used to the
sweet note, try adding dates,
flavours, try branching out to
fresh grapes, blueberries,
kale, silverbeet, or parsley.
honey or maple syrup.
CHOOSE THE
LEAFY GREEN
4 Blend
with the
2
MAKE YOUR BREVILLE CHOOSE YOUR
SMOOTHIE SING BOSS TO GO LIQUID
3
PIMP UP YOUR For green smoothies, we
SMOOTHIE recommend plant-based
Our three favourite tips for
milks including soy,
pimping up your smoothie
rice, nut, or coconut.
for added punch is to add
These fuller-bodied
Antioxidants (red and purple
liquids tame the green
fruits), Omega-3 Fatty Acids
flavours and add their
(linseed, pepitas and walnuts)
own naturally sweet
and pH and Alkalinity (lemons
flavours.
and leafy greens).
For more tips on making delicious smoothies visit

Breville breville.com.au
It's time to enjoy
ALMOND MILK
Almond milk continues to grow in popularity in Australia.
Not only is it delightfully tasty, but its naturally
creamy texture makes it perfect for making smoothies.
DID YOU KNOW? CREAMY TEXTURE & NUTTY TASTE
Did you know that not all almond milk is Its creamy texture and nutty taste makes it
made with whole grown almonds? Some enjoyable on its own, with cereal or a perfect
companies use an imported almond paste choice for making smoothies and shakes.
to make almond milk. Check the pack to see
if your almond milk is made using Australian
grown, whole almonds.
CALORIE CONTENT LACTOSE FREE
Almond milk is a great option for those It is a great dairy free alternative for those who
watching their calorie intake as it can contain have dietary requirements such as lactose
less calories than lite dairy milk. Vitasoy intolerance, but many Australians are enjoying
Unsweetened Almond Milk contains 60% almond milk for its great taste.
less calories than lite dairy milk*.
*Based on dairy milk with 1% fat containing 51 Calories and 6.1g total sugars per 100ml (NUTTAB 2010).
For more recipe ideas visit Vitasoy

vitasoy.com.au
Light
LUNCHES
Packed with flavour, these
recipes are perfect for a light
yet satisfying lunchtime dish!
LUNCH
38
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Warm Coconut Roasted Vegetables
AND BARLEY SALAD
PREP: 30-40 MINS SERVES: 4
Recipe by Tablelands Coconut Spread tablelandsspreads.com.au
INGREDIENTS METHOD
SALAD SALAD
3 tblsp Tablelands Coconut Spread 1. Pre-heat oven to 170°C.
1 tblsp Moroccan seasoning 2. Melt the coconut spread in a small saucepan together
1 tsp cumin seeds with the seasoning and cumin seeds.
600g roasting vegetables (heirloom 3. Place the prepared vegetables in a large bowl and toss the
carrots, beetroot, sweet potato, coconut spread mixture over the vegetables, coating well.
pumpkin, parsnip, red onion) 4. Arrange the vegetables in a baking dish lined with
¾ cup barley, cooked and drained baking paper.
Mint leaves to serve 5. Roast the vegetables in the pre-heated oven at 170°C
for 30-40 minutes until cooked & tender. Remove and
keep warm.
DRESSING
1 tblsp Tablelands Coconut Spread, 6. Place the barley into a large serving dish and pour over the
melted dressing. Toss the roasted vegetables through the barley
and serve warm or cold.
1 lemon zested & juiced
7. Serve garnished with mint leaves.
½ tsp Moroccan seasoning
½ cup white balsamic vinegar DRESSING
½ tsp brown sugar 1. Combine the dressing ingredients in a small jar and
Pinch salt shake well.
¼ cup water
2 tblsp mint leaves, finely sliced
TIPS & HINTS
Quinoa, Burghal, Brown rice or Freekah wheat may be
used in place of barley.

LUNCH
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Mushroom and
HALLOUMI FALAFEL
PREP: 30 MINS + 30 MINS CHILLING COOK: 30 MINS MAKES: 20
Recipe by Power of Mushrooms powerofmushrooms.com.au
INGREDIENTS METHOD
400g button, cup or flat mushrooms 1. Finely chop the mushrooms by hand or put in a food
1 tbs olive oil, plus extra for cooking processor, use pulse button to finely chopped. Heat oil
in a non-stick frying pan over high heat.
1 brown onion, finely chopped
2. Add the mushrooms, onion and garlic, cook, stirring
2 garlic cloves, crushed often, for 8 minutes or until all moisture has evaporated.
1 tbs greek seasoning 3. Stir in the seasoning, cook 1 minute. Set aside to cool
400g can chickpeas, rinsed, drained for 10 minutes. Drain any excess moisture and transfer
to a bowl. Wipe pan clean.
1 bunch flat-leaf parsley leaves,
chopped 4. Meanwhile, process the chickpeas, parsley, halloumi,
egg, breadcrumbs and half the tahini until almost
150g halloumi, grated
smooth. Add to mushrooms, season and mix well.
1 egg
5. Roll one tablespoonful of mixture into a ball, then roll
¾ cup dried breadcrumbs lightly in sesame seeds. Place on a tray. Repeat to make
(packaged ones) 30 falafels.
2 tbs tahini 6. Cover and refrigerate 30 minutes if time permits. Mix
¼ cup sesame seeds remaining tahini and yogurt together. Refrigerate until
ready to serve.
1 cup greek yogurt
7. Shallow or deep fry falafel in batches, turning often
Lemon wedges and herbs to serve,
for 5 minutes or until golden. Serve warm or room
optional
temperature with tahini yogurt, lemon and herbs.
TIPS & HINTS

Falafel is great served as finger food or turn into a meal by
shaping ¼ cupful's of mixture into patties & serving with
salad and pita bread.

LUNCH
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Buckwheat
RISOTTO
PREP: 10 MIN COOK: 30-35 MINS SERVES: 4
Recipe by The Intolerant Cooks intolerantcooks.com.au
INGREDIENTS METHOD
BUCKWHEAT BUCKWHEAT
4 cups Celebrate Health Beef Stock 1. Pour stock into a large saucepan and bring to a gentle
simmer over a medium heat.
2-3 tablespoons Melrose Extra Virgin
Olive Oil, plus extra for mushrooms 2. Heat a large deep frying pan over a high heat. Add oil and
onions and cook for 3-4 minutes or until translucent and
1 brown onion, peeled and finely nicely colored. Add garlic, thyme and buckwheat and cook
chopped for 1-2 minutes to nicely toast the buckwheat.
2 cloves garlic, crushed 3. Add a few ladles of hot stock and stir occasionally until
liquid has been absorbed. Repeat process until all the
3-4 sprigs thyme
liquid has been added and buckwheat is tender.
1 ½ cups buckwheat, lightly toasted 4. Meanwhile prepare your mushrooms, you will need to
100g goat butter or alternative cook the mushrooms in 2 batches as to many in the pan
lactose free spread will cause the mushrooms to sweat and turn grey rather
than become slightly crisp and golden.
300g Swiss brown mushrooms,
roughly chopped 5. Heat 10g goat butter and 1 tablespoon extra virgin olive
oil in a large frying pan over a very high heat. Add half the
3-4 tablespoons Liddell's Lactose- mushrooms and cook, not stirring for a few minutes. Not
Free Cream Cheese stirring should achieve nice crisp, golden edges to the
60g hazelnuts, toasted and crushed mushrooms.
6. Toss to stir and when just cooked tip into a sieve lined
bowl. This will drain the mushrooms and let you catch all
TO SERVE
the juices that can be stirred back into the risotto. Repeat
30g anchovies with remaining mushrooms.
Zest of 1 lemon
TO SERVE
1 small handful parsley, finely 1. To serve, stir though the mushrooms and any caught
chopped juices, stir the cream cheese into the hot risotto. Season
50g pecorino, finely grated with salt and pepper to taste
100ml Melrose Extra Virgin Olive Oil 2. Combine anchovies, lemon zest, parsley, pecorino and
olive oil in a bowl and season with salt and pepper
3. To serve, place spoonfuls of risotto into warmed serving
bowls and finish with a scattering of hazelnuts, a few
teaspoonful's of anchovy mixture and freshly grated
pecorino if desired
TIPS & HINTS

To ensure this recipe is 100% Lactose-Free, please substitute
the goats butter for your preferred lactose-free alternative.

LUNCH
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Roast Mushroom, Kale, Rice
AND QUINOA SALAD
INGREDIENTS METHOD
400g button mushrooms, trimmed 1. Preheat oven 220°C fan forced. Combine mushrooms
2 medium sweet potato, peeled, cut and sweet potato in a large roasting pan. Sprinkle over
into 1cm-thick rounds spice mix. Drizzle with oil, season with pepper. Turn to
coat. Roast 40 minutes until light golden and tender.
3 tbs Moroccan spice blend
2. Remove the centre stem from the kale, roughly chop
3 tbs olive oil leaves. Scatter them over the sweet potato and
1 bunch kale, washed, dried mushrooms. Spray lightly with oil and roast 5 minutes.
Remove from the oven.
Olive oil cooking spray
3. Meanwhile cook the rice and quinoa following packet
1 cup rice & quinoa
directions. Transfer to a bowl. Pour the dressing over
¼ cup salad dressing the warm rice. Add currants and stir to combine.
⅓ cup currants 4. Just before serving stir the rice and cashews through
¾ cup roasted cashews chopped the kale and roast vegetables. Serve warm, cold or at
room temperature.

Be on trend with a
MUSHROOM BLEND
Blended mushrooms can be added to a variety of dishes to
increase both the flavour and nutrition factor - the umami flavour of
mushrooms adds a particularly savoury note and depth of flavour.
When finely chopped by hand or pulsed in a food processor, the
consistency of mushrooms resembles minced meat. Replacing
a portion of meat mince with mushroom mince enhances the
flavour, texture and nutrition of your dish.
WHICH MUSHROOMS DO YOU BLEND WITH WHICH MEATS?
WHITE CUP & SWISS BROWNS

BUTTON MUSHROOMS PORTABELLAS & FLATS
with with
POULTRY & PORK BEEF & LAMB
Get the full story on blending with mushrooms at
For more delicious musroom recipes go to

powerofmushrooms.com.au
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Speedy
DINNERS
Who knew healthy could taste
so good! Dig in to an oh-so-tasty
dinner with these quick and easy
recipes to impress.
DINNER
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Pork, Mushroom
AND KALE STIR-FRY
COOK: 12 MINS SERVES: 4
INGREDIENTS METHOD
2 garlic cloves, chopped 1. Place garlic, chilli, ginger and cashews into a food
1 long red chilli, halved, seeds processor with 1 tbs oil, process until finely chopped.
removed Transfer to a bowl.
1 long green chilli, halved, seeds 2. Heat a wok over high heat until hot. Add 1 tbs oil, then
removed add mushrooms, stir-fry for 2 minutes or until golden.
Remove to a bowl and set aside.
2cm piece ginger, peeled, chopped
3. Reheat wok until hot, add remaining oil. Add cashew
¼ cup unsalted roasted cashew nuts mixture and stir-fry for 30 seconds. Add pork, stir-fry
3 tbs vegetable oil for 3 minutes until mince changes colour.
400g button mushrooms, halved 4. Return mushrooms to wok, add oyster sauce and beans,
stir-fry for 2 minutes until beans are tender and crisp.
300g pork mince
Stir through kale. Serve with jasmine rice.
2 tbs oyster sauce
250g green beans, trimmed, cut into
thirds
2 cups baby kale leaves
Steamed Jasmine rice, to serve

DINNER
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Coconut Crusted
FISH TACOS
Tacos are the ultimate family friendly food, if you're looking for something delicious,
simple and flavourful to serve to your family and friends at any occasion, these
coconut crusted taco's will be just the thing.
INGREDIENTS METHOD
SALSA SALSA
2 small tomatoes, finely diced 1. Combine the tomatoes, cucumber, coriander leaves, lime
1 small cucumber, finely diced juice & zest in a small bowl. Set aside.
¼ cup fresh coriander leaves

COCONUT CRUST & TACOS
1 lime zested & juiced 1. In a shallow bowl combine the shredded coconut, panko
crumbs, taco seasoning and salt & pepper. Mix well.
COCONUT CRUST & TACOS
2. Dip the fingers of fish into the beaten egg and coat well in
3 tblsp Tablelands Coconut Spread the coconut crumb mixture. Cool in the refrigerator.
¼ cup shredded coconut 3. Heat the Coconut Spread in a non-stick frying pan over a
1 ½ cups panko crumbs medium heat for 2 minutes. Add the crusted fish pieces
2 tblsp taco seasoning a few at a time and cook until golden, about 4-5 minutes.
Drain on absorbent paper.
1 tsp sea salt
4. Place a little salsa into the warmed tortillas, top with the
½ tsp white pepper coconut-crusted fish, garnish with chipotle mayonnaise
500g thick fleshed white fish, sliced and coriander leaves. Serve with wedges of lime.
into fingers
1 egg, beaten
8-10 small soft tortillas, warmed TIPS & HINTS
100g Chipotle Mayonnaise to serve This coconut crust is also delicious with chicken or prawns.
For garnishing: Coriander Leaves &
Lime wedges to serve

DINNER
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Vietnamese Pork and Mushrooms
WITH NOODLES
COOK: 22 MINS SERVES: 4
INGREDIENTS METHOD
400g button, cup or flat mushrooms 1. Finely chop mushrooms by hand, or alternatively, pulse
2 garlic cloves, chopped in a food processor until finely chopped. Remove to a
bowl. Finely chop garlic, lemongrass, eschalots, ginger
1 tbs lemongrass paste or finely and chilli by hand or in the food processor.
chopped fresh lemongrass
2. Combine palm sugar, fish sauce, sweet chilli
2 Eschalots (French shallots),
sauce and lime juice in a bowl. Cook rice vermicelli
chopped
noodles following packet directions. Drain, cover and
2cm piece ginger, peeled, chopped keep warm.
1 green chilli, halved, seeds removed 3. Heat a large wok over medium heat until hot. Add oil
2 tbs grated palm sugar and garlic mixture, stir-fry until soft and aromatic.
3 tbs fish sauce 4. Add mushrooms, increase heat to high, stir-fry for
3-5 minutes until moisture has almost evaporated.
2 tbs sweet chilli sauce
5. Add pork mince, stir-fry for 5 minutes until mince is
1 lime, juiced
cooked. Add 2 tbs palm sugar mixture and stir-fry for
300g rice vermicelli noodles 2 minutes.
1 tbs vegetable oil 6. Pile noodles into bowls or plates. Spoon over mushroom
400g pork mince and pork mince. Top with bean sprouts and herbs. Serve
drizzled with remaining palm sugar mixture.
2 cups bean sprouts, ends trimmed
2 cups Asian herbs, like mint, Thai
basil, Vietnamese mint & coriander

DINNER
56
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Coconut Chicken Stir-Fry
WITH SWEET BASIL AND CHILLI
A stir-fry is the ultimate weeknight or go-to meal for any occasion. This coconut
chicken stir fry has loads of flavour - the coconut spread is your secret ingredient.
INGREDIENTS METHOD
2 tblsp Tablelands Coconut Spread 1. Heat the Coconut Spread in a wok or deep frying pan over
2 large chicken breasts, sliced thinly medium high heat.
1 clove garlic, finely chopped 2. Brown the chicken well on both sides 2-3 minutes, remove
and keep warm. You may need to do this in 2 batches.
4 spring onions, sliced
3. Add the garlic, spring onions, capsicum, chilli and buk choy
1 red capsicum, thinly sliced to the wok and stir-fry 2-3 minutes.
1 long red chilli, seeded & sliced 4. Return the chicken to wok and toss well. Stir in the basil
1 bunch buk choi, sliced leaves, sweet chilli jam and coconut milk. Cook, tossing
well for 2-3 minutes.
½ cup basil leaves, washed & torn
5. Remove from heat and serve over freshly cooked noodles
½ cup sweet chilli jam
or rice.
100ml coconut milk
To serve fresh cooked noodles or THE GARNISHING
steamed rice 1. Garnish with fried basil leaves. Serve hot.
THE GARNISHING
Fried basil leaves
TIPS & HINTS
Fried basil leaves can be prepared ahead of time using the
Coconut Spread for stir-frying. This will give a delicious
flavour to your stir-fry. Heat coconut spread over medium
heat for 2 minutes then add the dry basil leaves to the wok,
fry until clear, remove and drain on absorbent paper.

DINNER
58
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Spaghetti with a
SPINACH CAPER SAUCE
PREP: 10 MIN COOK: 10 MINS SERVES: 4-6
INGREDIENTS METHOD
SPINACH SAUCE SPINACH SAUCE
30g goat butter OR lactose free 1. Place a large frying pan over a high heat. Melt butter and
butter alternative when it begins to foam, add spinach and wilt, stirring
1 bunch spinach, roots removed, occasionally.
washed well and drained 2. Transfer spinach and cooking liquid to a bar blender, add
1 tablespoon salted baby capers capers, extra virgin olive oil season with pepper. Puree
until smooth.
20ml Campaspe Bend Extra Virgin
Olive Oil 3. Grate in pecorino cheese and blend to combine.
Freshly grated black pepper, to taste

SPAGHETTI
80g pecorino, grated 1. Preheat oven to 80°C. Drain olives and spread over a
4-6 sundried tomatoes, julienne baking tray. Dry in the oven for 2-3 hours. Cool completely
before transferring to an airtight container. Olives will keep
SPAGHETTI in the fridge for up to 1 week.
100g Melrose Black Olives 2. Cook pasta according to packet instructions in salted
340g Barilla Gluten Free Spaghetti water and drain well. Return to saucepan.
3. Drain pasta, add half the sauce and toss to combine,
adding more sauce as desired. Any left over sauce can be
packaged and refrigerated for 5-7 days.
4. Finish pasta with finely grated pecorino, sun dried
tomatoes, torn olives and a drizzle of olive oil as desired.
TIPS & HINTS

This recipe is lactose-free, however we have included shaved
pecorino cheese as a serving suggestion. For those with a
high sensitivity to lactose, simply omit.

Cooking with the
GOODNESS OF COCONUT
Tablelands Coconut spread has the goodness of coconut oil
and an authentic coconut flavour. With 25% less saturated fat than
butter, it contains Vitamin A&D and no artificial flavours, colours or
added dairy. It's ideal for baking, cooking, frying and spreading.
BAKING COOKING
Adds flavour to baking - perfect for Adds delicious coconut flavour

white frostings and icings. to oriental cooking.
FRYING SPREADING
Healthier and effective alternative Tastes fantastic spread on

for shallow frying. toast and sandwiches.
For more recipe ideas with Tablelands Coconut Spread

visit tablelandsspreads.com.au
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Sweet
TREATS
When only a treat will do!
Whip up one of these tasty
pick-me-up sweets to beat
the afternoon slump.
TREATS
64
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Peach and Passionfruit
ICE POPS
MAKES: MAKES 6 X 90ML ICE BLOCKS, ALLOW FREEZING TIME OVERNIGHT
Cool down this summer with a deliciously fruity ice pop. Made with peaches
and passionfruit, these cool little treats can be whipped up in no time!
INGREDIENTS METHOD
1 cup (280g) vanilla or naturally 1. This is a layered smoothie pop. Place ½ cup yoghurt,
sweetened yoghurt peaches and passionfruit into tumbler and secure
410g can peach slices in natural blades.
juice, drained 2. Lock onto motor base and blend for 20 seconds, or
1 tablespoon passionfruit pulp until smooth. Divide the mixture among the 6 moulds.
(approx. 1 passionfruit) 3. Place the remaining yoghurt, raspberries and agave
1 cup (150g) fresh or frozen into tumbler and secure blades. Lock onto motor base
raspberries and blend for 20 seconds, or until smooth.
2 tablespoons agave nectar 4. Pour into moulds over peach mixture. Insert ice block
sticks and freeze overnight (minimum 8 hours) until
frozen solid.
This r
ecipe
the B uses
Boss reville
to Go™
CLIC
LEAR K TO
N MO
RE

TREATS
66
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Strawberry and Chia Seed
JAM PARFAIT
INGREDIENTS METHOD
STRAWBERRY STRAWBERRY AND CHIA SEED JAM
AND CHIA SEED JAM 1. Place strawberries, vanilla bean paste, orange juice
4 punnets (2 ½ cups) strawberries, and zest in a small saucepan and cook for 2-3 minutes
hulled or until strawberries begin to break down.
Juice of 2 oranges 2. Add Chia seeds and cook for a further 3-4 minutes,
Zest of 1 orange stirring. Jam will begin to thicken. Spoon into clean,
hot jars. Fit with a lid and invert to create a strong
1 teaspoon vanilla bean paste
vacuum seal.
2 tablespoons The Chia Co Chia
3. Jam will set firm when completely cool. Keep for up to
seeds
1 month in sealed jars. Refrigerate after opening.
COOKED GRAINS COOKED GRAINS

½ cup red rice, soaked overnight 4. To prepare grains, place a saucepan of water over a
1 cup Coles White Quinoa medium heat, add red rice and cook according to packet.
5. Bring a second saucepan of water to the boil, add quinoa
TO SERVE and cook for 10-12 minutes or until tender and cooked
¼ cup sunflower seeds though. Drain well and combine.
¼ cup linseed TO SERVE

¼ cup Coles Natural Almonds 6. Place sunflower seeds, linseed, almonds, pepitas and
sesame seeds (SLAPS) into a food processor and process
¼ cup pepitas
to a coarse powder.
¼ cup Coles Sesame Seeds
7. To serve, place a spoonful of steamed grains in your
4 x 140g tubs Liddell's Lactose Free preferred serving glass, add a few spoonfuls of jam
Plain Yoghurt followed by plain yogurt and finish with a sprinkle of
SLAPS for a nice crunch. Repeat with a second layer
if desired.
TIPS & HINTS

If you are Coeliac or extremely sensitive to gluten,
please substitute Liddell’s for your preferred gluten-free
alternative. While Liddell’s products do not contain gluten,
their Yoghurt may be produced on the same production line
as those containing cereals.

TREATS
68
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Raw Sour
CHERRY CAKE
PREP: 15 MIN COOK: 60 MINS SETTING TIME SERVES: 12
INGREDIENTS METHOD
BASE BASE
4 tablespoons raw cacao powder 1. Grease and line a 24cm round springform cake tin with
3 tablespoons Melrose Unrefined baking paper.
Coconut Oil 2. For the base, place all the ingredients in a bowl and
1 cup (170g) whole almonds, ground mix to combine. Press into your prepared cake tin and
refrigerate to set.
4 dates, pitted and finely chopped
½ cup Melrose Coconut Flour FILLING
2 tablespoons coconut syrup or 1. For the filling, drain the cashews and place in a food
agave nectar processor or bar blender. Add the coconut cream and
process to a very smooth thick paste. Add remaining
FILLING ingredients and process to combine.
2 cups raw cashews, soaked in water 2. Pour onto the chilled base and freeze for a minimum of
for 3 hours 1 hour or until set.
150ml coconut cream
TOPPING
⅓ cup Melrose Unrefined Coconut
Oil, melted 1. Brush the cake with apricot jam and decorate with
cherry halves. Remove from the tin and serve cut into
Juice and grated rind of 1 lemon and thick slices.
1 orange
4 tablespoons coconut syrup or
agave nectar
TOPPING
50g apricot jam
250g fresh cherries, pitted and
halved

TREATS
70
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Coconut Lemon
CUPCAKES
PREP: 25 MINS COOK: 15 MINS MAKES: 20
This coconut spread makes the lightest, tastiest cupcakes

and is so simple to prepare.
INGREDIENTS METHOD
CUPCAKES CUPCAKES
230g Tablelands Coconut Spread 1. Preheat oven 170°C.
2 cups caster sugar 2. Cream together the coconut spread and sugar until
1 tsp vanilla extract creamy.
2 eggs 3. Beat in the vanilla extract, eggs, coconut cream and

lemon zest & juice.
¾ cup coconut cream
4. Slowly beat in the combined flour, salt & coconut.
2 lemons zested & juiced
5. Spoon the mixture into the prepared cupcake tins.
3 cups self raising flour
6. Bake in the pre-heated oven at 170°C for 15 minutes
½ cup desiccated coconut until cupcakes are golden and firm to touch. Remove
Pinch salt from oven and allow to cool for 3-4 minutes in trays
before cooling on wire racks.
FROSTING FROSTING
1 cup Tablelands Coconut Spread 1. Beat together the coconut spread and icing sugar until
3 cups icing sugar well combined and mixture is smooth.
2 tblsp coconut cream 2. Add the coconut cream, lemon zest and juice until
½ tsp coconut essence frosting is smooth and creamy.
Lemon zested & juiced 3. Pipe or spread onto cooled cupcakes and garnish with
toasted coconut.
FOR GARNISHING TIPS & HINTS

Lemon Zest, colored sugar or
The trick to making a flat easy to decorate cupcake is not
shredded toasted coconut to garnish to overfill the cases, only to ⅔. These cupcakes can be
made with gluten free SR flour if required. The texture
may be different but the flavour is the same. Tablelands
coconut spread is great for frosting. As it's soft and light
it's also great for piping. You can easily change the colour
or flavour to match your cakes.

Cooking with
INTOLERANCES
It's not about what you CAN'T eat but about what you CAN eat!
The Intolerant Cooks is Australia’s newest travel cooking

series exploring full-flavoured, nutrient dense solutions for
those with food sensitivities. From new recipes to food health,
using great equipment and meeting the finest food producers
in amazing locations.
WATCH THE SERIES
For more about the series visit The Intolerant Cooks

intolerantcooks.com.au
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TIPS & HINTS

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