Recipes

02
Jul
2015
High fibre (makes 4 serves) approximately 6-7 grams of fibre per serve

*Vegan and vegetarian friendly

Ingredients
  • 1.5 litres of organic chicken stock (see below for *vegan and vegetarian options)
  • 2 leeks washed and finely chopped
  • 2 tablespoons of extra virgin olive oil
  • 3 teaspoons of fresh oregano
  • 3 chopped celery stalks
  • 600 grams of thinly sliced chicken breast (see below for *vegan and vegetarian options)
  • 3 peeled large carrots julienned (cut into strips)
  • 400 grams can of brown lentils drained and rinsed
  • 150 grams of chopped spinach
  • Fresh ground pepper to flavour
*Vegan or vegetarian option swap chicken stock for vegetable stock and chicken for chopped firm tofu
 
Method
Add olive oil to a pan over a medium heat and cook leeks, oregano and celery until they are soft and slightly transparent.
Add stock and heat through then either
poach the chicken for 12 minutes or until cooked through
OR
Add firm tofu to the soup 2-3 minutes
Lastly add carrot and spinach and lentils and cook for a further 3 minutes
Serve with crusty seeded bread
 
02
Jul
2015
Low fibre (makes 4 serves) approximately 2-3 grams of fibre per serve *Vegan and vegetarian friendly

Ingredients
  • 1.5 litres of organic chicken stock (see below for *vegan and vegetarian options)
  • 2 teaspoons of garlic powder (can cause wind and odour in stoma patients)
  • 2 teaspoons of onion flakes (can cause wind and odour in stoma patients)
  • 2 tablespoons of extra virgin olive oil
  • 3 teaspoons of fresh oregano
  • 3 chopped celery stalks
  • 600 grams of thinly sliced chicken breast (see below for vegan and vegetarian options)
  • 3 peeled large carrots julienned (cut into strips)
  • 400 grams of rice vermicelli cooked and drained
  • 150 grams of baby spinach
  • Fresh ground pepper to flavour
*Vegan or vegetarian option swap chicken stock for vegetable stock and chicken for chopped firm tofu
 
Method
Add olive oil to a pan over a medium heat and cook, oregano and celery until they are soft and slightly transparent.
Add stock and heat through then either
poach the chicken for 12 minutes or until cooked through
OR
Add firm tofu to the soup 2-3 minutes
Lastly add carrot and spinach and cook for a further 3 minutes
Lastly add rice vermicelli to warm through
Serve with crusty white sourdough bread
 
02
Jul
2015
High Fibre (makes 4 serves) 4-5 grams of fibre per serve
 
Note: Takes 5 and half hours to cook

Ingredients

Meat
  • 1 kilo of on the bone shoulder lamb
  • 750mls chicken stock
  • 300 mls of balsamic vinegar
  • ¼ cup of fresh rosemary (pull the leaves off the sprigs)
  • 6 garlic cloves halved
  • 2 tablespoons of brown sugar
  • ½ cup of lemon juice
 
Vegetables
  • 2 medium (100 grams each roughly)red skinned potatoes (skin on) cut into quarters
  • 200 grams of peeled chunky Queensland Blue pumpkin pieces
  • 200 grams of peeled chunky sweet potato pieces
 
Method
Preheat the oven to 150C
Wash the lamb with cold water and pat dry
Cut small holes approximately 5 cms in the meat and stuff garlic halves in the holes deep into the meat
Place meat in a deep French cast iron type dish that has a tight fitting lid
Pour vinegar and stock over the lamb and sprinkle the top of the meat with rosemary sprig leaves, place the lid on
Bake for 3 hours then take the meat out and turn it over, cook for another hour with lid on
 
After 4 hours
Par boil vegetables until just slightly soft (or microwave)
Pack the vegetables tightly around the meat ensure the vegetables are partially in the liquid
Pour ½ cup of lemon over the meat, cook for another hour
Turn the vegetables over
Take the lid off for the last 30-45 minutes cooking at 180C to brown the meat and vegetables
Serve with some steamed winter greens such as spinach, cauliflower or broccoli
 
02
Jul
2015
Low fibre (makes 4 serves) 2-3 grams of fibre per serve
 
Note: Takes 5 and a half hours to cook

Ingredients

Meat
  • 1 kilo of on the bone shoulder lamb
  • 750mls chicken stock
  • 300 mls of balsamic vinegar
  • ¼ cup of fresh rosemary (pull the leaves off the sprigs)
  • 3 teaspoons of garlic powder
  • 2 tablespoons of brown sugar
  • ½ cup of lemon juice
Vegetables
  • 2 medium (100 grams each roughly) red skinned potatoes (skin off) cut into quarters
  • 200 grams of peeled chunky Butternut pumpkin pieces
  • 200 grams of peeled chunky sweet potato pieces
Method
Preheat the oven to 150C
Wash the lamb with cold water and pat dry
Cut small holes approximately 5 cms in the meat and stuff garlic powder in the holes deep into the meat
Place meat in a deep French cast iron type dish that has a tight fitting lid
Pour vinegar and stock over the lamb and sprinkle the top of the meat with rosemary sprig leaves, place the lid on
Bake for 3 hours then take the meat out and turn it over, cook for another hour with lid on
 
After 4 hours
Par boil vegetables until just slightly soft (or microwave)
Pack the vegetables tightly around the meat ensure the vegetables are partially in the liquid
Pour ½ cup of lemon over the meat, cook for another hour
Turn the vegetables over
Take the lid off for the last 30-45 minutes cooking at 180C to brown the meat and vegetables
Serve with some steamed winter greens such as spinach, cauliflower or broccoli
 
01
Jun
2015
Makes roughly 25 squares (approximately 3-4 grams of fibre per square)
 
*Vegan and vegetarian friendly

Ingredients
  • 200 grams of almond meal
  • 4 heaped tablespoons of cocoa powder
  • 130 grams of coconut oil (make sure this is the oil that has a taste, some coconut oils state, 'minimal coconut aroma and taste')
  • 3 tablespoons of organic coconut syrup
  • 28 grams of chopped goji or dried fruit of your choice (Anything can be used here, marshmallows, nuts, seeds, jelly beans etc., this will alter the fibre count)
  • Coconut oil or other oil cooking spray
  • 20cms X 20 cms tin pan or silicone baking tray
 
Method

Lightly spray tray with oil
Place almond meal in a mixing bowl
Place a glass bowl in boiling water to gently melt coconut oil (if not melted)
Add the coconut syrup and stir through (it will not blend completely)
Place almond meal, heaped cocoa powder and chopped fruit in the mixing bowl and combine
Mix coconut oil and syrup through the dry ingredients until mixed into a paste
Quickly pour into the container and smooth surface with the back of a large spoon or spatula
Let cool and refrigerate for 20 minutes
Cut into roughly 4cm squares (approx. 25 squares)
Can be eaten immediately or stored for a week in the fridge in an airtight container
 
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