Paleo Breakfast Cookbook

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IMPORTANT: THOSE WHO MIGHT BE AT RISK FROM THE EFFECTS OF SALMONELLA FOOD POISONING (THE ELDERLY, PREGNANT WOMEN, YOUNG CHILDREN AND THOSE SUFFERING FROM IMMUNE DEFICIENCY DISEASES) SHOULD CONSULT THEIR HEALTHCARE PROFESSIONAL ABOUT EATING RAW EGGS.

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The Big Breakfast

27 Nothing Better Than Eggs 49 Steaks 64 Island Style Fresh Breakfasts 79 The Sweeter Side Of Waking Up 98 Smoothies 104 Breads, Salads And Sauces For The Morning

THE BIG BREAKFAST

High Protein Breakfast

Makes: 4 servings

12 SLICES BACON 4 ALL NATURAL PORK SAUSAGES 4 MEDIUM SIZED PORTOBELLO MUSHROOMS, STEMS REMOVED 4 TEASPOONS BALSAMIC VINEGAR 2 TABLESPOONS COCONUT OIL 8 LARGE EGGS, BEATEN 1//8 TEASPOON GROUND BLACK PEPPER 4 TOMATOES, QUARTERED

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Heat a large skillet over medium-high heat. Put the bacon on the skillet and cook the bacon until crisp, turning from time to time. Remove the bacon from the skillet and lay them on a plate with paper towels to drain most of the fat and set aside. Leave a tablespoonful of bacon fat in the skillet and remove the rest. Put the sausages in the skillet and cook for 5 to 10 minutes or until cooked. Remove the sausages from the skillet and set aside. Brush the mushrooms with balsamic vinegar. Sear the mushrooms on the same skillet for 2 minutes on each side. Remove the mushrooms from the skillet and set aside. Heat a non-stick frying pan on over medium-high heat and add the coconut oil. Pour the beaten eggs into the pan and season with ground pepper. Scramble the eggs until fluffy. Divide the eggs, bacon, sausage, mushrooms and tomatoes across each plate. Serve.

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Smoked Salmon With Scrambled Eggs And Sweet Potato Rosti

Makes: 2 servings

FOR THE SWEET POTATO ROSTI: 2 SMALL SWEET POTATOES, PEELED AND GRATED 1 TABLESPOON COCONUT FLOUR 4 EGGS, BEATEN 1//8 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS COCONUT OIL 4 LARGE EGGS, BEATEN 1//4 CUP COCONUT MILK 4OZ (110 GRAMS) SMOKED SALMON, SLICED 1 TABLESPOON ONION CHIVES, FINE CHOPPED

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In a medium sized bowl combine the grated sweet potato, coconut flour, beaten eggs and black pepper. Mix until combined. Put a non-stick frying pan over medium-high heat and add the coconut oil. Using the palms of your hands, form four patties with the rosti mixture. Cook each side for 5 minutes or until golden brown. Lay the cooked rostis on a plate with paper towel to drain out excess coconut oil. In a separate medium sized bowl combine the eggs and coconut milk and beat until combined. Wipe the frying pan clean and put it back on medium-high heat. Place the beaten egg mixture into the pan and scramble the eggs until cooked and fluffy. Divide the rostis on two plates then put scrambled eggs next to each. Top the scrambled eggs with sliced smoked salmon and chopped chives and serve immediately.

Lamb Sausage With Mashed Cauliflower And Roasted Butternut Squash

Makes: 4 servings

4 GRASS-FED LAMB SAUSAGES 2 TABLESPOONS COCONUT OIL FOR THE CAULIFLOWER AND BUTTERNUT SQUASH MASH: 4 CUPS CAULIFLOWER FLORETS, CHOPPED 2 CUPS BUTTERNUT SQUASH, CHOPPED 4 CLOVES GARLIC 1//4 CUP COCONUT MILK 1//4 TEASPOON NUTMEG, FRESH GROUND 1//8 TEASPOON GROUND BLACK PEPPER

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Heat the coconut oil a large skillet over medium-high heat. Add the lamb sausages and cook until all the sides are golden. Keep the sausages warm until served. Put the cauliflower, butternut squash and garlic in a medium sized sauce pot. Cover it with enough water and place the pot over high heat. Bring the water to a boil and lower the heat to a simmer. Cook for 10 minutes or until the cauliflower and squash are tender. Drain the water from the cauliflower mixture, add the coconut milk and mash the mixture with a fork until smooth. Season with nutmeg and ground pepper. Divide the cauliflower and butternut squash mash and lamb sausages onto four plates and serve.

Fresh Mushroom And Pepper Omelet

Makes: 2 servings

8 SLICES BACON FOR THE OMELET: 2 TABLESPOONS OLIVE OIL 1 CLOVE GARLIC, MINCED 1//2 TEASPOON GARLIC CHIVES, MINCED 1 SMALL ONION, CHOPPED 1//2 CUP FRESH SHIITAKE MUSHROOM, SLICED 1 SMALL RED BELL PEPPER, SEEDS REMOVED AND CHOPPED 1 SMALL GREEN BELL PEPPER, SEEDS REMOVED AND CHOPPED 1//8 TEASPOON GROUND BLACK PEPPER 6 LARGE EGGS, BEATEN

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Lay the bacon in a line on a large skillet. Place the skillet over medium-high heat and let the fat render out of the bacon. Cook the bacon until crisp, turning from time to time. Put the crisp bacon on a plate with paper towels to soak up the excess oils. Remove the bacon fat from the skillet and wipe it clean. Put 1 tablespoon olive oil on the skillet and place it over mediumhigh heat. Sauté the garlic, garlic chives and onion until lightly browned. Add the mushrooms and peppers. Cook until tender. Remove the sautéed vegetables and wipe the skillet clean. Put half of the remaining olive oil on the skillet and place it over medium-high heat. Pour half of the beaten eggs and swirl it around the surface. Shake the pan and stir the eggs before it completely sets for a fluffier omelet. Put half of the sautéed veggies at the middle of the omelet and fold over the sides, French omelet style if preferred, half-moon or triangular fold. Repeat the same process with the remaining ingredients. Serve the omelets with the crispy bacon.

Baked Sweet Potato And Zucchini Fritters With Sausages

Makes: 4 servings

1 LARGE ZUCCHINI, PEELED AND COARSELY GRATED 1 LARGE SWEET POTATO, PEELED AND COARSELY GRATED 2 EGGS, BEATEN 1//2 CHIPOTLE PEPPER, SEEDS REMOVED AND CHOPPED 2 TABLESPOONS COCONUT FLOUR 1//2 TEASPOON GROUND BLACK PEPPER 6 GRASS FED SAUSAGES, SLICED 2 TABLESPOONS COCONUT OIL

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Preheat a fan-forced oven to 180° degrees Celsius/ 350° degrees Fahrenheit.

Place a sheet of baking paper on two baking trays. Squeeze out most of the liquid from the grated zucchini and sweet potato, then place into a large bowl. Add the eggs into the bowl and combine. Add the chipotle, coconut flour and ground pepper, then mix until combined. Let the mixture sit for 5 to 10 minutes until the coconut flour has absorbed most of the liquid. Form the fritters using the palms of your hands then place on the baking tray with ample space in between fritters. Bake the fritters for 10 minutes. Gently flip the fritters and bake for another 10 to 15 minutes or until golden brown. Heat a frying pan over medium heat and add the coconut oil. Sauté the sliced sausages and cook until browned then divide evenly onto four serving plates with the fritters.

Prosciutto And Poached Eggs With Sauerkraut

Makes: 2 servings

AS NEEDED WATER 1 TEASPOON WHITE VINEGAR 4 LARGE EGGS 1 TABLESPOON COCONUT OIL 4 SLICES PROSCIUTTO 1 CUP SAUERKRAUT

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In a small sauce pan, put just enough water to poach the eggs. Mix the vinegar and put the pot over high heat. Bring the water to a boil and lower the heat to almost simmering. Crack an egg into a small bowl and make a small whirlpool in the pot. Gently drop the egg into the water and wait for it to set. Cook for a minute or two and scoop the egg out. Wash the vinegar off by dipping the egg in plain warm water. Repeat the process with the remaining eggs and set them aside. Heat the coconut oil in a skillet over medium-high heat and cook the prosciutto until lightly browned on both sides. Set it aside on a plate with paper towels to remove most of the excess oils. Divide the prosciutto, sauerkraut and poached eggs onto two plates and serve.

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Roasted Sardine Platter

Makes: 4 servings

2 MEDIUM SWEET POTATOES, PEELED AND CHOPPED 2 AVOCADOS, PIT REMOVED AND CHOPPED 1//2 CUP WALNUTS, CHOPPED FOR THE SARDINES: 1 CLOVE GARLIC, SLICED 2 TEASPOONS LEMON JUICE 1//8 TEASPOON LEMON ZEST 1//4 CUP OLIVE OIL 1//4 TEASPOON CRACKED BLACK PEPPER 1 BIRD’S EYE CHILI, CHOPPED 1 BAY LEAF 8-12 FRESH SARDINES, HEADS AND GUTS REMOVED

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Preheat fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on 2 small baking trays and set aside. On one of the baking trays place the chopped sweet potatoes. Place the baking tray in the oven and roast for 15 to 20 minutes, or until golden. In a small bowl combine the garlic, lemon juice and zest, olive oil, black pepper, chopped chilli and bay leaf. Wash the headless and gutted sardines well then pat them dry with a paper towel. Brush the marinade on both sides of all of the sardines and lay them on the second baking tray. Place the baking tray in the oven and roast the sardines for 5 minutes, or until cooked. Divide the sardines, sweet potatoes and avocados onto four plates and garnish with chopped walnuts. Serve.

Makes: 2 servings

Tuna And Sweet Potato Bake

2 TABLESPOONS COCONUT OIL 1 CLOVE GARLIC, MASHED 1 SMALL RED ONION, MINCED 1 SMALL RED BELL PEPPER, DICED 1 X 185 GRAMS CAN TUNA 1 MEDIUM SWEET POTATO, GRATED 2 TABLESPOONS FRESH SAGE, CHOPPED 1//8 TEASPOON GROUND BLACK PEPPER 2 EGG WHITES, BEATEN

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Preheat a fan-forced oven to 220° degrees Celsius/425° degrees Fahrenheit.

Rub some olive oil on 2 ramekins then place them on a small baking tray. Heat the coconut oil in a medium sized skillet over medium heat. Sauté the garlic and onion until lightly browned. Add the bell pepper and cook until tender. Add the grated sweet potatoes and fresh sage then mix well. Season with ground pepper and let it cook for 5 to 10 minutes until the sweet potatoes are tender. Add the tuna and cook for a further two minutes. Transfer the mixture in a bowl. Put the beaten eggs whites into the bowl with the tuna and sweet potato hash. Mix well and divide the mixture into the two ramekins, then place the ramekins on the baking tray. Place the baking tray in the oven and bake for 10 to 20 minutes or until the egg whites have cooked.

Makes: 2 servings

Grilled Chicken Seaweed Rolls

2 X BONELESS CHICKEN BREAST FILLETS, THINLY SLICED 1 TABLESPOON LEMON JUICE 1 TEASPOON ROSEMARY 1//2 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS OLIVE OIL 4-8 NORI SHEETS 2 TEASPOONS WASABI PASTE 8 PIECES ROMAINE LETTUCE 1 LARGE RED BELL PEPPER, SEEDS REMOVED AND SLICED THINLY 1 LARGE CUCUMBER, PEELED, SEEDS REMOVED AND SLICED THINLY

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Preheat the grill to high.

In a medium sized bowl mix the sliced chicken breast fillets, lemon juice, rosemary, ground pepper and olive oil. Grill the chicken breasts for 15 minutes on each side or until well done. Set aside to cool slightly. Assemble the nori wraps. Place the nori on a plate. Spread a little wasabi on one end of the nori and put a piece of romaine lettuce, some sliced bell pepper, cucumber, and grilled chicken. Roll the nori to close the wrap then cut the roll in half. Repeat the process until all ingredients are finished and serve immediately.

Baked Chicken Breasts With Kale Slaw

Makes: 4 servings

4 X BONELESS CHICKEN BREAST FILLETS 4 TABLESPOON LEMON PEPPER 1//4 CUP OLIVE OIL

FOR THE KALE SLAW: 1 CLOVE GARLIC, MASHED 1 TEASPOON MUSTARD 2 TABLESPOONS LEMON JUICE 1//4 CUP OLIVE OIL 4 LARGE KALE LEAVES, CENTER STALKS REMOVED, THINLY SLICED 2 HARD-BOILED EGG, PEELED AND EACH CUT INTO 4 WEDGES

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a non-stick baking tray and set aside. Brush the chicken fillets with olive oil and season with lemon pepper. Put the chicken fillets on the baking tray and place in the oven. Bake the chicken fillets for 15 minutes or until well done. In a medium sized bowl combine the mashed garlic, mustard, lemon juice and olive oil. Add the sliced kale and toss until the kale is coated with the dressing. Serve the baked chicken fillets with the kale slaw and top with boiled egg wedges.

Poached Chicken Medley

Makes: 2 servings

FOR THE POACHING LIQUID: 1 SMALL WHITE ONION, HALVED 1 BAY LEAF 1//8 TEASPOON WHOLE BLACK PEPPERCORNS AS NEEDED WATER 2 X BONELESS CHICKEN BREAST FILLETS 1 JALAPEÑO PEPPER, SEEDS REMOVED AND CHOPPED 1 TABLESPOON FRESH CILANTRO, CHOPPED 1 TABLESPOON LIME JUICE 1 SMALL RED ONION, MINCED 1//3 CUP MAYONNAISE 1//8 TEASPOON GROUND BLACK PEPPER 1//8 TEASPOON SEA SALT 1 RIPE AVOCADO, PIT REMOVED AND SLICED

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Combine the onion, bay leaf and peppercorns in a medium sized pot. Put enough to water to submerge the chicken fillets. Put the pot over high heat and bring the water to a boil. Put the chicken fillets into the pot and reduce the heat to a simmer. Cook the fillets for 15 to 20 minutes or until tender. Remove the fillets from the pot and set aside. In a small bowl combine the jalapeños, cilantro, lime juice, onion, mayonnaise, ground pepper and salt. Add the avocados and toss lightly until the avocados are coated with the sauce. Slice the chicken fillets and divide onto two plates. Serve the fillets with the tossed avocados.

Makes: 4 servings

4 MEDIUM ZUCCHINIS

FOR THE CURRIED LAMB: 1 TEASPOON COCONUT OIL 1 MEDIUM RED ONION, DICED 3 CLOVES GARLIC, MINCED 1 GREEN CHILLI FINGER, CHOPPED 1 LB (450 GRAMS) GRASS FED GROUND LAMB 1 TABLESPOON GARAM MASALA 1//4 TEASPOON CAYENNE 1//4 CUP MINCED FRESH CILANTRO

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Moroccan Curried Lamb In Zucchini Shells

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Line a baking tray with baking paper. Cut the zucchinis in half lengthwise, then place the shells on the baking tray and roast the zucchinis in the oven for 5 to 8 minutes or until tender, then set side. In a large skillet heat the coconut oil over medium-high heat. Sauté the onion, garlic and chilli until lightly browned. Add the ground lamb and cook until browned. Season the lamb with garam masala and cayenne. Bring to simmering point and cook the lamb for 10 minutes. Add the cilantro and combine. Divide the lamb curry and zucchini halves onto four plates and serve.

Bacon And Spinach Scramble

Makes: 2 servings

3 LARGE EGGS 2 TABLESPOONS COCONUT MILK 1//4 TEASPOON PAPRIKA 6 SLICES BACON 1 CUP SPINACH LEAVES, CHOPPED 1 TABLESPOON BALSAMIC VINEGAR 1 TABLESPOON OLIVE OIL 2 TOMATOES, SLICED

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Preheat a grill to medium heat.

In a medium sized bowl beat together the eggs, coconut milk and paprika then set aside. Lay the bacon slices on a medium sized skillet and place it over medium-high heat. Cook the bacon until crisp and set aside. Using the same skillet over medium-high heat, add the spinach and sauté until tender. Add the egg mixture and scramble until the eggs and spinach are combined and the eggs are set. In a small bowl mix the balsamic vinegar and olive oil until combined. Divide the crispy bacon and balsamic dressing on the serving plates. Put the spinach scrambled eggs on the bacon and top with slices of tomato.

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Breakfast Wraps

Makes: 2 servings

FOR THE GROUND BEEF FILLING: 1 TABLESPOON OLIVE OIL 1 SMALL RED ONION, MINCED 2 CLOVES GARLIC, MINCED 1//2 POUND (230 GRAMS) GRASS FED LEAN GROUND BEEF 1 TEASPOON CHILLI POWDER 1 TEASPOON GROUND ANISE SEEDS FOR THE REST OF THE FILLING: 1 TABLESPOON OLIVE OIL 2 LARGE EGGS, BEATEN 4 LARGE LETTUCE LEAVES 1 TOMATO, SEEDS REMOVED AND DICED

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Heat a medium sized skillet over medium heat. Add the olive oil and sauté the onion and garlic until tender. Add the beef and cook until well browned. Season the beef with chilli powder and anise seeds and cook for 2 minutes. Remove the beef from the pan and set aside. Put a non-stick sauté pan over medium heat, add the olive oil then pour in the beaten eggs. Spread the eggs on the surface of the pan and let it set. Flip over and cook for a further minute until cooked. Remove from the pan and slice into strips. To assemble the wraps, place a lettuce leaf on a plate, then put half of the sliced eggs, ground beef and diced tomatoes in the center. Roll the lettuce leaf to close and serve.

Grilled Pepper Egg Omelet With Pesto And Prosciutto

Makes: 2 servings

1 MEDIUM SIZED RED BELL PEPPER 2 TABLESPOONS COCONUT OIL 2 LARGE EGGS 2 TABLESPOONS BASIL PESTO 2 SLICES PROSCIUTTO 4 SLICES AVOCADO

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Preheat the grill to high.

Grill the red bell pepper until all of its skin is charred. Soak the pepper in an ice bath for 2 minutes and peel off the charred skin. Remove the seeds, wash and pat dry using a paper towel. Cut the pepper into small dice and put it in a medium sized bowl. Crack the 3 eggs into the bowl, beat and mix them well. Heat a small skillet over medium heat. Add the coconut oil and pour in half of the beaten egg mixture. Spread the egg all over the surface of the pan and let it set. Flip the omelette over and cook for 2 minutes. Continue to cook the rest of the egg mixture with the same process. Serve the omelet on a plate with two slices of avocado on the side.

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Breakfast Chili

Makes: 4 servings

10 SLICES OF BACON, CHOPPED 1 LARGE ONION, MINCED 2 CLOVES GARLIC, MINCED 1 LB (450 GRAMS) GRASS FED GROUND BEEF 1 (400G) CAN CRUSHED TOMATOES 2 CUPS BEEF STOCK 2 MEDIUM SWEET POTATOES, PEELED & DICED SMALL 1 CHIPOTLE PEPPER, SEEDS REMOVED AND MINCED 2 TEASPOONS CHILI POWDER

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Heat a medium sized soup pot over medium-high heat and add the chopped bacon. Let the fat sweat out and cook the bacon until crisp. Remove the toasted bacon from the pot and place it on a plate until needed. Keep the bacon fat warm over medium heat. Add the onion and garlic into the pot and sauté until tender. Add the ground beef and cook until browned. Add the canned tomatoes, beef stock, sweet potatoes, chipotle pepper and chilli powder. Bring the sauce to a boil then lower the heat to a simmer. Cook the chili until the sweet potatoes are tender, for about 20 minutes. Serve the chilli in individual bowls.

Meat Lovers Breakfast Meatloaf

Makes: 4 servings

2 LARGE ONIONS, CHOPPED 1 SMALL RED BELL PEPPER, SEEDS REMOVED AND CHOPPED 1//2 CUP CARROT, CHOPPED 2 EGG WHITES 1//2 TABLESPOON DRIED BASIL 1//2 TABLESPOON GROUND OREGANO 1//4 TSP GROUND BLACK PEPPER 1 LB (450 GRAMS) GRASS FED GROUND BEEF FOR THE GLAZE: 1 TEASPOON TOMATO PASTE 1//2 CUP RAW HONEY 1//4 CUP WATER 1 TEASPOON WHITE VINEGAR

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 7.5x 3.5 x 2.25 inch (19 x 8.9 x 5.7cm) non-stick loaf pan and set aside. Put the onions, red bell pepper and carrots in a food processor. Process the vegetables until finely chopped then add the egg whites, dried basil, oregano, ground pepper and ground beef. Process until combined. Pack the mixture firmly in the loaf pan and place in the oven. While the meatloaf is baking, put the tomato paste, honey, water and vinegar in a small sauce pot. Cook the glaze over medium heat, stirring regularly for 5 to 10 minutes or until the glaze is thick. 15 minutes into baking the meatloaf, pour the glaze on top and continue baking for 20 minutes until the meatloaf is well done. Rest the meatloaf for at least 5 to 10 minutes. Slice the meatloaf to serve.

Stuffed Pancakes

Makes: 2 servings

FOR THE PANCAKES: 11//4 CUP ALMOND FLOUR 1//4 CUP COCONUT FLOUR 1//2 TEASPOON BAKING SODA

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4 GRASS FED SAUSAGES, SLICED

Heat a frying pan over medium heat and add the coconut oil. Sauté the sliced sausages and cook until browned then set them aside. Wipe the pan clean and spread the oil all over the pan and return to the heat. Using a 1//3 measuring cup, pour the batter into the pan. Once the top of the pancake begins to bubble put a few sliced sausages in the middle. Fold over the sides to make a pocket and flip it over to seal and cook the other side. Cook the pancakes until well done.

2 TABLESPOONS COCONUT OIL

Continue with the remaining ingredients then serve.

1//4 TEASPOON SALT 2//3 CUP COCONUT MILK 2 LARGE EGGS 2 TEASPOONS COCONUT OIL, LIQUID

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In a medium sized bowl, mix together the almond flour, coconut flour, baking soda and salt. In another medium sized bowl, whisk together the coconut milk and eggs. Add the mixture to the dry ingredients and mix until combined.

Makes: 2 servings

Grilled Chicken With Sweet Potato And Grapefruit Salad

FOR THE GRILLED CHICKEN: 2 X BONELESS CHICKEN BREAST FILLETS, THINLY SLICED 2 TABLESPOONS GRAPEFRUIT JUICE 3 CLOVES GARLIC, MINCED 1 TEASPOON CRACKED BLACK PEPPERCORNS 1//4 CUP OLIVE OIL FOR THE DRESSING: 1//2 TABLESPOON MUSTARD 1 TEASPOON RAW HONEY 1//2 CUP MAYONNAISE FOR THE SWEET POTATO AND GRAPEFRUIT SALAD: 2 SMALL SIZED SWEET POTATOES, PEELED AND DICED 1//4 PINK GRAPEFRUIT, PEELED, SEEDS REMOVED AND CHOPPED 4 CUPS MESCLUN 1//4 CUP WALNUTS, CHOPPED 1//4 CUP GREEN ONIONS, FINELY CHOPPED

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In a medium sized bowl combine the chicken slices, grapefruit juice, minced garlic, cracked pepper and half of the olive oil. Marinate the fillets for 10 minutes. In a small bowl combine the mustard, honey and mayonnaise. Mix well and set aside until needed. Put the sweet potatoes in a medium sized sauce pot and cover with water. Place it over high heat and bring the water to a boil. Lower the heat to a simmer and cook for 10 minutes or until tender. Drain. Preheat the grill to high. Brush the grill with olive oil. Grill the chicken for 2 minutes on each side or until cooked. Mix the grapefruit and mesclun with the cooled down sweet potatoes. Toss it lightly with the prepared dressing and divide the salad onto two plates. Top the grilled chicken strips on the salad and sprinkle the chopped walnuts and green onions. Serve.

NOTHING BETTER THAN EGGS

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Baked Sunnies

Makes: 6

1 CLOVE GARLIC 6 SLICES PROSCIUTTO 6 LARGE EGGS 1//8 TEASPOON (OR A DASH) BLACK PEPPER, GROUND 1//2 TEASPOON GARLIC CHIVES, MINCED

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 6 piece muffin tray and set aside. Cut the clove of garlic in half and rub the cut part in all of the sides and bottom of each muffin cup. Put a slice of prosciutto in each cup and then crack an egg into each. Season the eggs with ground pepper and put the muffin tray into the oven. Let the eggs bake for 15 minutes or just until the eggs are cooked. Remove the tray from the oven and let it cool down for 2 minutes before removing the baked sunnies from the muffin tray. Garnish the sunnies with chopped garlic chives and serve.

Baked Mushroom Sunnies

Makes: 6

6 MEDIUM SIZED PORTOBELLO MUSHROOMS 1 TABLESPOON OLIVE OIL 1 TABLESPOON BALSAMIC VINEGAR 1 CLOVE GARLIC, MASHED 6 MEDIUM SIZED EGGS 1//8 TEASPOON (OR A DASH) BLACK PEPPER, GROUND 1//2 TEASPOON FRESH PARSLEY LEAVES, MINCED

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Place a sheet of baking paper on a baking tray and set aside. Prepare the mushrooms by cleaning the caps using a damp cloth. Then remove the stems and take out the gills to give more room for the egg to fit in. Combine the olive oil, balsamic vinegar and mashed garlic in a small bowl. Brush the mushroom caps with the mixture and then crack an egg into each. Season with ground pepper and put the baking tray into the oven. Let the mushroom sunnies bake for 15 to 20 minutes or until the eggs are cooked based on your preference. Remove the tray from the oven and cool for 2 minutes. Garnish the mushroom sunnies with chopped parsley to serve.

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Cajun Frittata

Makes: 6 servings

1 TABLESPOON OLIVE OIL 1 SMALL ONION, FINELY DICED 2 CLOVES GARLIC, MINCED 1 GREEN BELL PEPPER, CHOPPED 1 JALAPEÑO PEPPER, SEEDS REMOVED AND CHOPPED 1 CUP TOMATOES, DICED 1 POUND (450 GRAMS) GRASS FED LEAN GROUND BEEF 1//2 TEASPOON GROUND CUMIN 1//4 TEASPOON GROUND BLACK PEPPER 9 EGGS, BEATEN

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Heat a medium sized cast-iron skillet over medium-high heat and add the olive oil. Sauté the onion and garlic until lightly browned. Add the chopped green bell peppers, jalapeños and diced tomatoes and cook until the tomatoes are tender. Add the ground beef and cook until browned, stirring regularly. Once the beef is browned, season with cumin and ground pepper. Cook for a further 10 minutes then turn off the heat. Spread the mixture evenly around the skillet. Pour the beaten eggs over the mixture and cover the skillet with aluminium foil. Put the skillet in the oven and bake for 15 minutes before removing its cover. Let the frittata bake for another 10 to 15 minutes or until the eggs are set. Remove the skillet from the oven and let it cool down for 2 minutes before serving.

Southern Style Breakfast Skillet

Makes: 6 servings

2 TABLESPOONS OLIVE OIL 1 LARGE ONION, CHOPPED 12 GRASS FED SAUSAGES, SLICED 2 MEDIUM SWEET POTATO, PEELED AND GRATED 1//4 CUP GREEN BELL PEPPERS, CHOPPED 1//4 TEASPOON GROUND BLACK PEPPER 1//2 TEASPOON CAYENNE PEPPER 1//2 TEASPOON DRIED OREGANO, GROUND 6 LARGE EGGS, BEATEN

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Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

In a large cast iron skillet, heat the olive oil over medium-high heat. Sauté the onion until lightly browned. Add the sliced sausages and cook for 2 minutes. Add the grated sweet potatoes and cook until slightly tender. Add the chopped green bell peppers and season with ground pepper, cayenne and oregano. Cook for 3 minutes stirring regularly. Turn off the heat then level the surface of the mixture. Make six wells or pockets all around the mixture, big enough to fit an egg. Crack an egg into each well and place the skillet into the oven. Bake for 5 to 8 minutes or until the eggs are cooked based on your preference. Serve while hot.

Mini Bacon Omelet Muffins

Makes: 2 servings

6 PIECES BACON, SLICED IN HALF 1 TABLESPOON OLIVE OIL 1 LARGE ONION, MINCED 2 TABLESPOONS GREEN BELL PEPPER, MINCED 1//8 TEASPOON GROUND BLACK PEPPER 3 LARGE EGG 1 TEASPOON FRESH PARSLEY, MINCED

d

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a non-stick muffin pan, then line the insides of the muffin pan with two slices of bacon each. In a medium sized sauté pan, heat the oil over medium heat. Sauté the onion until lightly browned. Add the minced bell peppers and season with ground black pepper. Cook for 2 minutes stirring regularly. Remove the pan from the heat. In a medium sized bowl, whisk together the eggs. Add the cooked onion mixture and mix well. Scoop the egg mixture into the prepared muffin pan and sprinkle chopped parsley on top. Put the muffin pan into the oven and bake for 15 minutes or until the egg mixture has set. Let the omelet muffins rest for 2 minutes before removing from the pan. Serve.

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Barbecue Chicken Egg Muffins

Makes: 4 servings

1//2 POUND (230 GRAMS) GROUND CHICKEN 1//2 TEASPOON GARLIC POWDER 1 TEASPOON CHILI POWDER 1//4 TEASPOON GROUND CUMIN 1 TABLESPOON APPLE CIDER VINEGAR 1//4 CUP HONEY 1 TABLESPOON OLIVE OIL 6 LARGE EGGS, BEATEN 1 TABLESPOON SPRING ONIONS, CHOPPED 1//4 TEASPOON GROUND BLACK PEPPER

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n

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a non-stick muffin tray and set aside. In a medium sized bowl, mix the ground chicken with garlic power, chili powder, cumin, vinegar and honey. In a medium sized sauté pan, heat the oil over medium heat. Sauté the chicken until lightly browned stirring regularly. Remove the pan from the heat and let the chicken cool for 3 to 5 minutes. In a medium sized bowl, mix the beaten eggs with the chopped spring onions and season with ground pepper. Pour the mixture halfway up into each muffin cup. Put about 1 to 2 tablespoons of the chicken mixture into the egg mixture. Place the muffin tray into the oven and bake for 30 minutes or until the eggs are cooked. Let the muffins rest for 2 minutes before removing from the pan. Serve.

Spinach Duck Egg Omelet Wrap

Makes: 2 servings

1 TABLESPOON OLIVE OIL 1 SMALL ONION, MINCED 1 CLOVE GARLIC, MINCED 1 MEDIUM SIZED TOMATO, SEEDS REMOVED AND CHOPPED 6 CUPS FRESH SPINACH LEAVES, CHOPPED 1//8 TEASPOON GROUND BLACK PEPPER 4 DUCK EGGS, BEATEN

35

In a medium sized non-stick frying pan, heat the olive oil over medium-high heat. Sauté the onion and garlic until lightly browned. Add the tomatoes and cook until most of its juices have evaporated. Add the spinach leaves and season with pepper. Let it cook for 3 minutes or until tender. Remove the pan from the heat and transfer the mixture onto a plate.

c

Pour half of the beaten duck eggs into the frying pan and swirl it around until it covers the whole surface. Cover the pan and cook for 5 minutes or until the omelet has fully set. Nudge the pan a bit to loosen the omelet and slide it on a plate. Repeat with the remaining egg mixture. In a line just off center, spoon half of the spinach mixture onto an omelet and roll the omelet as you would a burrito. Do the same with the other omelet. Serve.

BLT Omelet Wrap

Makes: 2 servings

6 PIECES BACON 4 LARGE EGGS, BEATEN 1 CUP ICEBERG LETTUCE, THINLY SLICED 1 LARGE TOMATO, THINLY SLICED LENGTHWISE 1//8 TEASPOON GROUND BLACK PEPPER

Y

Place a medium sized non-stick frying pan over medium-high heat. Place the bacon slices and cook, turning regularly, until slightly crisp. Remove the bacon from the pan and place it on a plate with tissue paper to drain most of the oil. Drain the bacon fat from the pan, leaving some fat in the pan to cook the eggs, then pour half of the beaten eggs into the pan and swirl it around until it covers the whole surface. Cover the pan and cook for 5 minutes or until the omelet has fully set. Nudge the pan a bit to loosen the omelet and slide it on a plate. Repeat the same procedure with the remaining mixture. In a line, just off center, put 3 bacon strips on the omelet and add the lettuce and sliced tomatoes. Season with ground black pepper and roll the omelet as you would making a burrito. Serve.

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Crustless Spinach And Mushroom Quiche

Makes: 2 servings

1//4 CUP ONION, DICED 1//8 TEASPOON GARLIC POWDER 1//2 CUP FRESH BUTTON MUSHROOMS, FINELY CHOPPED 1//2 CUP SPINACH, FINELY CHOPPED 4 LARGE EGGS 1//4 CUP COCONUT MILK 1//4 TEASPOON FRESHLY GROUND BLACK PEPPER

37

i

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a non-stick quiche pan and set aside. In a medium sized bowl combine the onion, garlic powder, mushrooms and spinach. Add the eggs, coconut milk and ground black pepper into the bowl and beat together with a fork until combined. Put the mixture into the quiche pan and place it in the oven. Bake the quiche for 20 minutes or until set. Remove from the oven and let it cool for 2 minutes before serving.

Makes: 4 servings

Grilled Quail Eggs In Pepper Cups With Mexican Style Beef

1 TEASPOON ANCHO CHILLI PASTE 1//2 POUND (230 GRAMS) GRASS-FED LEAN GROUND BEEF 1 TEASPOON DRIED OREGANO 1//2 TEASPOON GROUND CUMIN 2 GARLIC CLOVES, MINCED

FOR THE PEPPER CUPS: 2 LARGE BELL PEPPERS, CUT IN HALF, SEEDS REMOVED 8 QUAIL EGGS 4 CHERRY TOMATOES, CUT IN HALF

38

p

In a medium sized bowl, mix the chili paste with the ground beef, oregano, cumin and minced garlic. Let the mixture sit for at least 10 minutes to develop the flavors. Preheat a fan-forced oven to 180° degrees Celsius/360° degrees Fahrenheit. Place a sheet of baking paper on a baking tray and set aside. In a medium sized skillet over medium-high heat, sauté the marinated beef mixture while stirring regularly and breaking the meat apart, until golden brown. Cover and cook for a further 10 minutes. Crack two quail eggs into each half of the bell peppers. Place a quarter of the beef mixture around the eggs and put half a slice of cherry tomato in between the eggs. Put the peppers on the baking tray and place in the oven. Cook for 8 to 10 minutes or until the eggs are set. Serve while hot.

Makes: 2 servings

Eggs Benedict With Prosciutto

FOR THE HOLLANDAISE SAUCE: 3 LARGE EGG YOLKS 1 TABLESPOON LEMON JUICE 1//2 CUP COCONUT OIL, LIQUID 1//2 TEASPOON SEA SALT 1//8 TEASPOON PAPRIKA

FOR THE POACHED EGGS: AS NEEDED WATER 1 TABLESPOON WHITE VINEGAR 4 LARGE EGGS

4 SLICES PROSCIUTTO 1//4 TEASPOON GROUND BLACK PEPPER

t

Prepare the hollandaise sauce first:

Using a blender, blend together the egg yolks and lemon juice. In a small sauce pan, heat the coconut oil until warm and turned to liquid. While blending at low speed, slowly pour the oil into the blender. Blend until the sauce thickens and season with salt and paprika. Cover and set aside, still in the blender, until needed. Fill a small sauce pot half with water. Mix the vinegar and place the pot over high heat. Wait for the water to boil and reduce the heat to low, setting the temperature to almost simmering. Crack an egg into a bowl. Using a ladle, make a whirlpool in the water and slowly drop the egg. Let it cook for 2 to 3 minutes or until the egg white has set. Scoop the egg out using a slotted spoon and gently drop the egg in warm water to wash off the vinegar taste. Remove the egg from the water and place it on a plate and set aside. Place the prosciutto and two poached eggs on each serving plate. Check the consistency of the hollandaise; blend it again if the sauce begins to break. Pour around 2 tablespoons on top of the eggs then season with a dash of ground pepper to serve. Keep the extra hollandaise chilled in an air tight container and use within 2 days.

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Makes: 6 servings

Spicy Italian Sausage Frittata

3 TABLESPOONS COCONUT OIL, LIQUID 1 CLOVE GARLIC, MINCED 1 BIRD'S EYE CHILI, MINCED 12 ITALIAN STYLE GRASS FED SAUSAGE, CRUMBLED 1 SMALL-MEDIUM SWEET POTATO, GRATED 1 TABLESPOON SPRING ONION, CHOPPED 8 EGGS, BEATEN 1//8 TEASPOON GROUND BLACK PEPPER

40

t

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

In a large cast iron skillet, heat the coconut oil over mediumhigh heat. Add the minced garlic and chili and sauté until golden brown. Add the crumbled sausages and cook until brown, stirring regularly. Scoop out excess oil in the skillet, mostly from the sausages. Add the shredded sweet potato and cook until tender, then add the chopped spring onion and cook for 2 minutes. Once the sweet potato is tender, lower the heat to medium then spread the sausage mixture on the surface of the pan. Pour the beaten eggs onto the mixture and stir into the sausages, season with ground black pepper. Cover the skillet with aluminum foil, place it in the oven and bake for 5 to 10 minutes or until the eggs have cooked. Remove the skillet from the oven and let it cool for 2 minutes before serving.

Makes: 2 servings

2 TABLESPOONS OLIVE OIL 1 SMALL ONION, MINCED 1 CLOVE GARLIC, MINCED 1 TOMATO, CUT INTO SMALL DICE 1//2 GREEN BELL PEPPER, CUT INTO SMALL DICE 1 INCH ZUCCHINI, CUT INTO SMALL DICE A PINCH OF SAFFRON 1//2 TEASPOON PAPRIKA 1//4 TEASPOON OREGANO 1 CUP SPINACH, CHOPPED 4 LARGE EGGS, BEATEN

41

Spanish Scrambled Eggs Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and cook until lightly browned. Add the tomato, bell peppers and zucchini, then cook for 3 minutes, stirring regularly, until the vegetables are tender.

Z

Season the mixture with saffron, paprika, and oregano then cook for another minute. Add the chopped spinach and cook for 2 minutes or until the spinach has wilted. Pour the beaten eggs into the skillet and scramble until the eggs are fluffy. Remove the pan from the heat and serve immediately.

Ground Lamb And Eggplant Omelet

Makes: 2 servings

2 MEDIUM SIZED EGGPLANTS 1 TABLESPOON OLIVE OIL 1//2 CUP ONION, CHOPPED 2 CLOVES GARLIC, MINCED 1//2 POUND (230 GRAMS) GRASS FED GROUND LEAN LAMB 2 TABLESPOONS TOMATO PASTE 1//4 CUP WATER 1//2 TEASPOON GROUND CUMIN 1//2 TEASPOON GROUND CORIANDER 2 TABLESPOONS COCONUT OIL 4 EGGS, BEATEN 1//4 TEASPOON GROUND BLACK PEPPER

42

e

Preheat a grill to medium heat. Grill the eggplants until the skin is charred all over. Leave it for 5 minutes to cool. Remove the charred skin, dry the eggplant using a paper towel, then roughly chop. Heat the olive oil in a medium sized skillet over medium-high heat, sauté the onion and garlic until lightly browned. Add the ground lamb and cook until browned. Add the tomato paste and water then season with ground cumin and coriander and mix well. Bring the sauce to a boil and lower the heat to medium-low. Cook the lamb until tender, for around 15 minutes stirring occasionally. Add the chopped roasted eggplants, stir for a minute then turn off the heat. Transfer the lamb mixture into a bowl and wipe the skillet clean with a paper towel. Return the skillet over medium heat and add half of the coconut oil. Season the beaten eggs with ground pepper. Pour half of the beaten eggs into the skillet and swirl it around the surface. Cook the eggs until the bottom layer is set then place half of the lamb mixture in the center of the omelet, leaving a flap on both sides. Flip one side of the omelet to the center, then the other side. Flip the omelet over to seal the side/flap and cook for a minute to give it a light brown color. Repeat the same process with the remaining egg and lamb mixture. Serve.

Baked Eggs And Sweet Potato Hash

Makes: 4 servings

2 TABLESPOONS COCONUT OIL 1 ONION, MINCED 2 CLOVES GARLIC, MINCED 1 TABLESPOON JALAPEÑO, SEEDS REMOVED AND MINCED 1 MEDIUM-LARGE SWEET POTATO, PEELED AND GRATED 4 LARGE EGGS 1//8 TEASPOON GROUND BLACK PEPPER

43

n

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil inside 4 ramekins and set aside. Heat the coconut oil in a medium sized sauté pan over medium-high heat. Sauté the onion, garlic and jalapeños until lightly browned. Add the grated sweet potatoes and cook for 5 minutes or until the sweet potato is tender. Divide the sweet potato hash into the ramekins, pressing down to make it more compact. Crack an egg into each ramekin and season with pepper. Place the ramekins on a baking tray and place in the oven. Bake for 5 to 10 minutes, or until the eggs are cooked based on your preference. Remove the ramekins from the oven and let it cool for 2 minutes before serving.

Baked Eggs In Avocado With Tomato Salsa

Makes: 2 servings

1 MEDIUM SIZED AVOCADO, SLICED IN HALF, PIT REMOVED 2 QUAIL EGGS 1//8 TEASPOON BLACK PEPPERCORNS, CRACKED

FOR THE SALSA: 2 MEDIUM TOMATOES, FINELY CHOPPED 1 SCALLION, FINELY CHOPPED 1 SMALL THAI CORIANDER LEAF, FINELY CHOPPED 1 TEASPOON LEMON JUICE 1//8 TEASPOON BLACK PEPPERCORNS, CRACKED

44

q

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Line a baking tray with baking paper. Cut a thin slice off the bottom of the avocado half so it sits firmly on the baking tray. If the avocado pit seems too small to fit one egg, use a spoon to deepen the pit and put the scraped avocado meat aside. Crack an egg into each pit and season with pepper. Place it in the oven and bake for 15 to 20 minutes or until the eggs are cooked based on your preference. While the avocados are baking, prepare the salsa. Place the scooped out avocado meat (if any), tomatoes, scallion, coriander, lemon juice and pepper in a bowl and stir to combine. Serve the baked avocados hot with the salsa on the side.

Makes: 2 servings

4 MEDIUM SIZED EGGS 1//2 TABLESPOON GREEN ONIONS, CHOPPED 2 GREEN FINGER CHILIES, SEEDS REMOVED AND CHOPPED 1 CUP FRESH COCONUT, GRATED 1 TABLESPOON CASHEW NUTS, GROUND 1//8 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS COCONUT OIL, LIQUID 1 SMALL AVOCADO, PIT REMOVED AND SLICED

45

Egg And Coconut Patties r

Brush four large egg moulds with oil and set aside.

In a medium sized bowl, mix together the eggs, green onions, chilies, grated coconut, ground cashew nuts and ground pepper. Heat the coconut oil in a medium sized sauté pan over medium heat. Spoon the egg mixture into the oiled egg moulds and cook until both sides are browned. Place the cooked eggs on a plate and serve with slices of avocado on top.

Veggie Quiche

Makes: 2 servings

1//8 TEASPOON ROSEMARY 1//8 TEASPOON BLACK PEPPERCORNS 1//8 TEASPOON DRIED BASIL LEAVES 1 SMALL ZUCCHINI, GRATED 1 SMALL CARROT, PEELED AND GRATED 1//2 GREEN BELL PEPPER, SEEDS REMOVED AND GRATED 5 LARGE EGGS, BEATEN

46

u

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on the inside of 2 ramekins and set aside. Put the rosemary, peppercorns and basil in a mortar and pound it well. Combine the mixture in a medium sized bowl and add the grated zucchini, carrots, bell peppers and the beaten eggs. Divide the quiche mixture into the prepared ramekins then place the ramekins on a baking tray. Place the tray into the oven and bake the quiches for 30 to 40 minutes or until set. Let rest for 2 minutes before serving.

Egg And Basil Pesto In Tomato Cups

Makes: 2 servings

6 LARGE RIPE TOMATOES

d

Preheat a fan-forced oven to 180° degrees Celsius/360° degrees Fahrenheit.

Line a baking tray with baking paper.

FOR THE PESTO: 1//2 CUP OLIVE OIL 1//2 CUP BASIL LEAVES, WASHED 1 CLOVE GARLIC 1 TABLESPOON PINE NUTS 1//8 TEASPOON BLACK PEPPER, GROUND

6 QUAIL EGGS

47

Prepare the tomato cups. Cut off the top of each tomato and a small portion at the bottom to keep the tomato from rolling during baking. Scoop out the seeds using a spoon then lay the tomatoes on the baking tray and set aside. Put the olive oil, basil leaves, garlic, pine nuts and ground pepper in a food processor and process until blended and smooth. Place a spoonful of pesto into each tomato and then crack an egg into each. Place the baking tray into the oven and bake the tomato cups for 15 to 20 minutes or until the eggs are cooked based on your preference. Serve while hot.

Makes: 2 servings

Egg White Scramble With Spinach

1 TABLESPOON COCONUT OIL 2 MEDIUM ONIONS, CHOPPED 2 CUPS SPINACH, CHOPPED 8 EGG WHITES, BEATEN 1//8 TEASPOON GROUND BLACK PEPPER

Makes: 2 servings

j

Add the beaten egg whites into the pan, season with ground pepper and scramble until the eggs are cooked. Divide the egg white scramble onto two plates and serve.

Creamy Truffle Scrambled Eggs 4 LARGE EGGS

1//8 TEASPOON GROUND WHITE PEPPER 1//2 TEASPOON TRUFFLE OIL 1 TABLESPOON COCONUT OIL A SMALL DASH OF TRUFFLE SHAVINGS 1//4 TEASPOON SPRING ONIONS, CHOPPED

48

Put a non-stick sauté pan over medium heat and add the coconut oil. Sauté the chopped onions and spinach for 3 minutes or until the spinach has wilted.

w

In a medium sized bowl, whisk together the eggs and white pepper.

Put a medium sized skillet over medium heat and add the truffle oil and coconut oil. Add the egg mixture and scramble the eggs until fluffy and set. Divide the eggs onto two plates and sprinkle the truffle shavings and chopped spring onions on top. Serve immediately.

STEAKS

Breakfast Steaks

Makes: 2 servings

2 X 3//4 INCH THICK BREAKFAST STEAKS 1//2 TEASPOON BLACK PEPPERCORN, CRACKED 1 TEASPOON THYME 2 TABLESPOONS OLIVE OIL

q

Season the steaks with pepper, thyme and olive oil, then marinate for 5 minutes.

Heat a skillet over medium-high heat and sear the steaks for 3 to 4 minutes on each side for medium rare steak, or cook to your desired doneness. Remove the steaks from the pan and rest for 2 minutes before serving.

Skillet Steak

Makes: 2 servings

1 TABLESPOON OLIVE OIL 2 X 3//4 INCH THICK BREAKFAST STEAKS, DICED 1 MEDIUM GREEN BELL PEPPER, SEEDS REMOVED AND SLICED 1 MEDIUM SIZED ONION, SLICED 1//2 TEASPOON BLACK PEPPERCORNS, CRACKED 1 SPRIG ROSEMARY

50

2 LARGE EGGS

k

Heat the oil in a large skillet and sauté the diced steaks until lightly browned. Add the bell pepper and onion and season with cracked pepper and rosemary. Cook for another 5 minutes then remove the sprig of rosemary. Heat two small skillets over medium-high heat. Divide the cooked diced steaks into the skillets and crack an egg into the center of each. Cover the skillets with aluminium foil, reduce the heat to medium and cook for 5 minutes or until the eggs are cooked. Serve while hot.

Wasabi Steak And Eggs

Makes: 2 servings

1 TABLESPOON GARLIC, CRUSHED 1 TEASPOON WASABI POWDER 1//8 TEASPOON SEA SALT 1 TABLESPOON OLIVE OIL 2 X 3//4 INCH THICK BREAKFAST STEAKS 4 EGGS, BEATEN

51

Combine the garlic, wasabi powder, salt and olive oil in a small bowl. Lather the mixture on the steaks and marinate at room temperature for 5 minutes.

Z

Place the skillet over medium-high heat. Sear the steaks for 3 to 4 minutes on each side for medium rare steak, or to your desired doneness. Remove the steaks from the pan and rest for 2 minutes. Wipe the skillet clean and return the pan over low-medium heat. Pour the beaten eggs into the skillet and scramble the eggs until cooked and fluffy. Serve the steak on a plate with a side of scrambled eggs.

Flank Steak Herbed Bread Sandwich

Makes: 2 servings

2 X FLANK STEAKS 1//8 TEASPOON GROUND BLACK PEPPER 1 TABLESPOON BROWN MUSTARD 3 TABLESPOONS OLIVE OIL 1 ONION, SLICED 4 SLICES HERBED BREAD, TOASTED

d

Put the flank steaks in the bowl and rub the ground pepper and mustard all over then lather the steaks with 2 tablespoons of olive oil. Marinate at room temperature for 5 minutes. Heat 1 tablespoon of olive oil in a medium sized skillet over mediumhigh heat. Add the onion and sauté until brown then set aside. Return the skillet over medium-high heat. Sear the steaks for 3 to 4 minutes on each side for medium rare steak, or cook to your desired doneness. Remove the steaks from the pan and rest for 2 minutes. Place the herbed bread slices in the toaster for a minute until lightly toasted. Slice the steaks into thin strips and divide them equally on 2 slices of herbed bread. Top the slices of steak with the caramelized onions and cover with another slice of bread then serve.

52

Beef Liver Steak

Makes: 4 servings

1 POUND (450 GRAMS) GRASS FED BEEF LIVER 2 CLOVES GARLIC, MASHED 1 TABLESPOON LEMON JUICE 1//8 TEASPOON GROUND BLACK PEPPER 3 TABLESPOONS OLIVE OIL 1 LARGE ONION, SLICED INTO RINGS

u

In a medium sized bowl put the beef liver, mashed garlic, lemon juice and ground pepper together. Gently massage the mixture all over the liver. Let the liver marinate for at least 10 minutes then slice thin, around ¼ inch thick, then lightly score both sides to keep it from curling during cooking. Heat 2 tablespoons of olive oil in a medium sized skillet over high heat. Sear the liver steaks for 2 to 3 minutes on each side, or until cooked. Let the steaks rest on a plate and gather the pan juices. Reheat the skillet over medium-high heat. Add 1 tablespoon of olive oil and sauté the onion rings until browned then add the reserved pan juices and cook for another 3 to 5 minutes. Remove the onions from the pan and serve with the liver steaks.

54

Makes: 4 servings

Bacon And Beef Liver Steak With Apricot Sauce

6 SLICES OF BACON 1 LARGE ONION, SLICED 2 CLOVES GARLIC, MASHED 1 POUND (450 GRAMS) GRASS FED BEEF LIVER, SLICED 1 TEASPOON THYME 1//8 TEASPOON GROUND BLACK PEPPER 4 TO 8 TABLESPOONS APRICOT SAUCE

55

v

Lay the bacon on a large skillet and place it over high heat. Let the fat render and cook until crisp. Remove the bacon from the skillet and lay them on a plate with paper towels. On the same skillet over medium-high heat, sauté the onion and garlic until tender. Add the slices of liver and season with thyme and ground pepper. Cook the liver until cooked then remove from the heat. Divide the bacon and beef liver steaks onto four plates and serve with apricot sauce on the side.

Venison Steak

Makes: 2 servings

2 X VENISON STEAKS, 1//2 INCH THICK SLICES 1//8 TEASPOON BLACK PEPPERCORNS, CRACKED 1//4 TEASPOON GROUND ALLSPICE 2 TABLESPOONS OLIVE OIL

Makes: 4 servings

2 TABLESPOONS MUSTARD 1//4 CUP ORANGE JUICE 1 TEASPOON WORCESTERSHIRE SAUCE 1//8 TEASPOON GROUND BLACK PEPPER 1 CLOVE GARLIC, MINCED 2 X BONELESS, SKINLESS TURKEY BREASTS 1 TABLESPOON OLIVE OIL

57

m

Season the venison steaks with cracked pepper and allspice. Let the steaks marinate for 10 minutes.

Heat the olive oil in a skillet over medium-high heat. Sear the venison steaks for at least 3 minutes on both sides or cook to your preferred doneness. Rest the venison steaks for 2 minutes before serving.

Grilled Turkey Steaks

u

In a medium sized bowl combine the mustard, orange juice, Worcestershire sauce, ground pepper and garlic. Reserve half of the mixture for basting in a small bowl. Put the turkey in the remaining marinade and mix it well. Marinate the turkey breasts for 10 to 20 minutes to develop the flavor. Preheat the grill to medium-high then brush the grill with olive oil. Grill the turkey breasts until well done, basting it with the reserved sauce. Rest the turkey for 2 minutes before serving.

Makes: 2 servings

1//2 LB (230 GRAMS) GRASS FED SIRLOIN, TRUSSED 1 TABLESPOON GARLIC POWDER 1//8 TEASPOON GROUND BLACK PEPPER 1 TABLESPOON MUSTARD 1 TABLESPOON OLIVE OIL 4 LEAVES LOLO ROSSO LETTUCE 1//2 MEDIUM CUCUMBER, JULIENNED 1 LARGE TOMATO, SEEDS REMOVED AND DICED 1 SMALL RED ONION, THINLY SLICED

58

Lettuce Steak Wraps

r

In a medium sized bowl rub the sirloin with the garlic powder and ground pepper. Add the mustard and olive oil and lather it all over the meat. Cover the bowl and marinate for 10 minutes. Heat a cast iron pan over medium-high heat and sear the sirloin on all sides until brown and cooked to your desired doneness. Rest the sirloin for 2 minutes before slicing into strips. Divide the sliced steaks onto two plates together with lettuce, cucumber, tomatoes and onion slices. Serve as a make-yourselfwrap or wrap up the steak with the veggies in a piece of lettuce.

Makes: 2 servings

2 X OSTRICH STEAKS 2 TABLESPOONS COCONUT OIL 6 CLOVES GARLIC, OF SLICED 1 PUNNET BUTTON MUSHROOMS, SLICED 1 LARGE ONION, SLICED 2 TABLESPOONS BALSAMIC VINEGAR 1//8 TEASPOON GROUND BLACK PEPPER

Ostrich Steak With Sautéed Mushrooms

s

Heat the coconut oil on a medium sized skillet over medium-high heat and sauté the garlic slices until light brown. Remove the garlic slices from the oil and set aside on a plate. On the same skillet using the garlic infused oil, sear the ostrich steaks for 3 minutes on each side or until cooked. Rest the ostrich steaks on a plate and gather the juices that came out of the steaks. Reheat the skillet over medium heat. Add the mushrooms and onion and sauté for 2 minutes. Add the balsamic vinegar and cook for 3 minutes. Add the juices acquired from the resting ostrich steak and season with ground pepper. Cook until the juices and balsamic vinegar are al sec or almost dry. Slice the ostrich steaks and place onto two plates. Serve the steaks with the sautéed mushrooms and top with the garlic slices.

59

Peppered Salmon Steak

Makes: 2 servings

1 TEASPOON GARLIC, MINCED 1 TABLESPOON LEMON JUICE 1 TEASPOON LEMON ZEST 1 TEASPOON BLACK PEPPERCORNS, CRACKED 2 X SALMON STEAKS, SKIN ON 2 TABLESPOONS OLIVE OIL 1 CUP TOMATOES, CHOPPED 1 CUP CILANTRO, CHOPPED 1//4 CUP WATER

60

In a medium sized bowl combine the garlic, lemon juice, zest and cracked pepper. Add the salmon steaks and gently coat the mixture all over the steaks. Let the salmon steaks marinate for 5 minutes.

b

Heat the olive oil in a medium sized non-stick sauté pan over medium-high heat. Sear the salmon skin side first, for 2 to 3 minutes or until the skin forms a good crust, turn over and cook for 2 minutes. Remove the salmon from the pan and add the tomatoes and cilantro. Cook for 2 minutes then add the water. Bring the water to a boil, return the salmon steaks to the pan and cook for 3 to 5 minutes or until cooked. Serve.

Herbed Salmon Steak

Makes: 2 servings

1 TABLESPOON OLIVE OIL 1 TEASPOON ROSEMARY 1 TEASPOON OREGANO 1//8 TEASPOON BLACK PEPPERCORNS, CRACKED 2 X SALMON STEAKS 2 LIME WEDGES

Makes: 4 servings

2 CLOVES GARLIC, CHOPPED 1//2 CUP RAW HONEY 3 TABLESPOONS LIME JUICE 4 X SALMON STEAKS 1//8 TEASPOON BLACK PEPPERCORNS, CRACKED

61

In a medium sized bowl combine the olive oil, rosemary, oregano and cracked pepper. Rub the mixture on both sides of the salmon steaks. Marinate for 5 minutes then grill the steaks for 4 minutes on each side or until cooked. Serve the salmon steaks with a wedge of lime together with your preferred side.

Asian Style Salmon Steaks

1//2 CUP CILANTRO LEAVES, CHOPPED

1 TABLESPOON OLIVE OIL

g Preheat the grill to medium-high.

c

In a small saucepan combine the chopped cilantro, garlic, raw honey and lime juice. Cook over medium heat for 5 minutes or until simmering. Remove from the heat and let the mixture cool. In a small bowl season the salmon steaks with cracked pepper and cover with the cooled cilantro marinade. Preheat the grill to medium-high. Brush the grill with olive oil and grill the salmon steaks for 4 minutes on each side or until cooked. Rest the salmon steaks for a minute then serve.

Ham Steak In Peach Sauce

Makes: 2 servings

1//8 TEASPOON GROUND BLACK PEPPER 1 TEASPOON GROUND CLOVES 1//2 TEASPOON GROUND CARDAMOM 1//4 TEASPOON CINNAMON 2 X FRESH UNCURED HAM STEAKS 1 TABLESPOON OLIVE OIL 1//2 CUP RAW HONEY 1//2 CUP WATER 3 TABLESPOONS ORANGE JUICE 2 TABLESPOONS WHITE VINEGAR 2 FRESH PEACHES, PEELED, PITTED AND SLICED

62

d

In a small bowl combine the ground pepper, cloves, cardamom and cinnamon. Rub the mixture on the ham steaks then marinate for 5 minutes. Heat the olive oil in a large skillet over medium-high heat. Sear the ham steaks for 5 to 8 minutes on each side or until well done, turning once. Lower the heat to medium and add the honey, water, orange juice and vinegar. Bring the sauce to a boil and cook for 5 minutes. Add the peaches and cook for 2 to 3 minutes or until tender. Serve.

Makes: 4 servings

Grilled Halibut Steak With Creamy Mustard Sauce

FOR THE CREAMY MUSTARD SAUCE: 1//3 CUP COCONUT MILK, CHILLED 2 TABLESPOONS HOMEMADE MAYONNAISE 1 TABLESPOON HOMEMADE MUSTARD 2 TABLESPOONS FRESH DILL, FINELY CHOPPED

4 X HALIBUT STEAKS 1//8 TEASPOON GROUND BLACK PEPPER

1 LEMON, CUT TO 8 WEDGES

63

d

In a small bowl combine the chilled coconut milk (creamy part only, discard the liquid), mayonnaise, mustard and dill.

Preheat the grill to medium-high and brush the grill with olive oil. Season the halibut steaks with ground pepper and wrap in aluminum foil. Place on the grill for 5 to 8 minutes each side or until the fish has started to flake. Rest the halibut steaks for 2 minutes and serve with creamy mustard sauce and lemon wedges.

ISLAND STYLE FRESH BREAKFASTS

Avocado Salad With Roasted Sardines

Makes: 4 servings

FOR THE SARDINES: 1//4 CUP OLIVE OIL 1 CLOVE GARLIC, SLICED 2 TEASPOONS LEMON JUICE 1//8 TEASPOON LEMON ZEST 1//4 TEASPOON CRACKED BLACK PEPPER 1 BIRD'S EYE CHILI, CHOPPED 1 BAY LEAF 8 FRESH SARDINES, HEADS AND GUTS REMOVED 1 MEDIUM SWEET POTATO, PEELED AND CHOPPED 2 AVOCADOS, PIT REMOVED AND CHOPPED 2 CUPS ROMAINE LETTUCE, CHOPPED 1//2 CUP WALNUTS, CHOPPED 4 TABLESPOONS MACADAMIA OIL 2 TABLESPOONS LEMON JUICE

65

h

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a non-stick baking tray and set aside. In a small bowl combine the olive oil, garlic, lemon juice, zest, black pepper, chopped chilli and bay leaf. In a small sauce pot, place the chopped sweet potato and cover with water. Bring the water to a boil and lower to a simmer. Cook the sweet potatoes until tender, then remove from the water. While the sweet potato is cooking, wash the headless and gutted sardines well then pat them dry with a paper towel. Brush the olive oil mixture on the sardines then lay them on the baking tray. Place the baking tray in the oven and roast the sardines for 5 to 8 minutes, coating with more of the marinade after 3 minutes, until cooked. In a medium sized bowl, mix together the sweet potato, chopped avocados, romaine lettuce and walnuts, drizzle with the macadamia oil and lemon juice and toss to combine. Divide the avocado salad onto four plates and serve with the sardines.

Tuna Steaks With Avocado Side

Makes: 2 servings

2 X TUNA STEAKS 2 TEASPOONS LIME JUICE

Rub some olive oil on a non-stick baking tray and set aside.

1//2 TEASPOON LIME ZEST

In a small bowl combine the lime juice, zest, ground pepper and olive oil. Put the tuna steaks into the marinade and let them sit for 10 minutes. Put the steaks on the baking tray and place in the oven. Bake for 8 to 12 minutes or until the tuna is cooked.

1//8 TEASPOON GROUND BLACK PEPPER 1 TABLESPOON OLIVE OIL 1 AVOCADO, PIT REMOVED AND SLICED 2 TABLESPOONS SCALLIONS, CHOPPED 1 SHALLOT, SLICED

66

f

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

In a small bowl combine the avocado, chopped scallions and shallot. Divide the mixture onto two plates and serve with a tuna steak.

Makes: 2 servings

FOR THE VINAIGRETTE: 2 TABLESPOONS OLIVE OIL 1 TEASPOON APPLE CIDER VINEGAR 1//2 TEASPOON RAW HONEY 1//8 TEASPOON BLACK PEPPERCORNS, CRACKED

1 ORANGE, PEELED AND CHOPPED 2 TABLESPOONS WALNUTS, CHOPPED 1//2 CUP ROMAINE LETTUCE, CHOPPED 1 CUP ROCKET, CHOPPED 2 TABLESPOONS MINT LEAVES, CHOPPED 6 THIN SLICED SMOKED SALMON

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Smoked Salmon With Orange And Walnuts d

In a small bowl whisk together the olive oil, apple cider vinegar, raw honey and cracked pepper.

In a medium sized bowl mix together the orange, walnuts, romaine lettuce, rocket and mint leaves. Add the vinaigrette and toss to combine. Divide the salad on each of the plates and top with the smoked salmon to serve.

Stir-Fried Greens With Crab Meat And Eggs

Makes: 2 servings

1 TABLESPOON COCONUT OIL 4 SLICES BACON, SLICED INTO STRIPS 1 SMALL WHITE ONION, THINLY SLICED 1 CUP CABBAGE, SLICED THINLY 1 CUP SPINACH, ROUGHLY CHOPPED 1 CUP FRESH CRAB MEAT 2 LARGE EGGS 1//8 TEASPOON GROUND BLACK PEPPER

69

a

Heat a large skillet over medium-high heat and add the coconut oil. Sauté the bacon strips until golden brown. Add the sliced onion and cook until tender. Add the sliced cabbage and spinach and cook until the spinach has started to wilt. Add the crab meat and cook for 2 minutes. Make 2 pockets in the mixture and crack an egg into each then season with ground pepper. Cover the skillet with a lid or aluminium foil and cook for 5 minutes over medium heat until the eggs are set. Divide the stir-fry into two bowls to serve.

Crab And Avocado Good Morning Salad

Makes: 2 servings

1 CUP FRESH CRAB MEAT 1 TEASPOON OLIVE OIL 1 AVOCADO, PIT REMOVED AND CHOPPED 2 TABLESPOONS RED ONION, CHOPPED 2 TABLESPOONS LIME JUICE 1//8 TEASPOON GROUND BLACK PEPPER 1 TABLESPOON CILANTRO, CHOPPED 2 LIME WEDGES

70

d

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a non-stick baking tray and spread the crab meat evenly on its surface. Bake the crab meat in the oven for 15 minutes or until cooked, stirring half way through baking. Let it cool down completely. In a medium sized bowl combine the cooled crab meat, avocado, onion, lime juice and ground pepper. Use the avocado skins as a bowl. Divide the mixture into the avocado skins and garnish with chopped cilantro. Serve with a wedge of lime on the side.

Makes: 2 servings

Crab With Hazelnut And Pears

11//2 CUPS FRESH CRAB MEAT 1//4 CUP HAZELNUTS 2 TABLESPOONS RED ONION, MINCED 1//2 CUP CELERY, MINCED 1 RIPE PEAR, FINELY CHOPPED 2 TABLESPOONS LEMON JUICE 1 TABLESPOON OLIVE OIL

b

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on two small non-stick baking trays. On one baking tray spread the crab meat evenly on the surface. On the 2nd baking tray spread the hazelnuts on the surface. Place the two baking trays in the oven and bake the crab meat for 15 minutes or until cooked, stirring half way through baking. Bake the hazelnuts for 5 to 10 minutes or until toasted. Let the crab meat and hazelnuts cool down completely. Coarsely chop the hazelnuts then place in a medium sized bowl along with the crab meat. Add the minced onion, celery, chopped pear, lemon juice and olive oil and toss gently until combined. Divide the salad into two bowls and serve.

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Pan Seared Scallops On Guacamole Topped With Crushed Bacon And Chili

Makes: 4 servings

FOR THE GUACAMOLE: 1 AVOCADO, PIT REMOVED AND CHOPPED 1 SMALL RED ONION, FINELY CHOPPED 1 SMALL TOMATO, SEEDS REMOVED AND CHOPPED 1 SMALL CHILLI, STEMS AND SEEDS REMOVED, FINELY CHOPPED 1 TEASPOON CILANTRO, FINELY CHOPPED 1 TEASPOON LIME JUICE 6 SLICES BACON 12 SCALLOPS, ROE REMOVED 1//2 TEASPOON GROUND BLACK PEPPER 1//2 LIME, WEDGES

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V

Put the chopped avocado, onion, tomato, chili, cilantro and lime juice in a bowl and mash the mixture until smooth with a fork, then set aside. Put a non-stick sauté pan over medium heat and add the bacon. Let the fat render from the bacon and cook until crisp. Put the bacon on a plate lined with tissue paper to drain out most of the oils then crush the crispy bacon into bits and set aside. Reserve the bacon fat in the pan. Return the sauté pan to medium heat. Season the scallops with ground pepper and place them in the pan. Sear each side for 30 seconds or until cooked. Spread the guacamole on each plate and place 3 scallops on top, then sprinkle with the crushed bacon. Serve with lime wedges.

Crab Cakes With Grilled Pepper Sauce

Makes: 2 servings

FOR THE GRILLED PEPPER SAUCE: 1 LARGE RED CAPSICUM 1 TABLESPOON OLIVE OIL 1 TEASPOON LEMON JUICE FOR THE CRAB CAKES: 2 CUPS CRAB MEAT 1 TABLESPOON GREEN ONIONS, CHOPPED 3 TABLESPOONS COCONUT FLOUR 1 LARGE EGG 2 TEASPOONS MUSTARD 1 TABLESPOON LEMON JUICE 1//2 TEASPOON GROUND BLACK PEPPER 4 TABLESPOONS COCONUT OIL

73

q

Preheat the grill to high.

Grill the red capsicum until all of its skin is charred. Soak the capsicum in an ice bath for 2 minutes and peel off the charred skin. Remove the seeds, wash and pat dry using a paper towel. Put the capsicum in a food processor and add the olive oil and lemon juice then process until smooth then set aside. In a medium sized bowl combine the crab meat, onion, coconut flour, egg, mustard, lemon juice and black pepper. Using the palms of your hands create four patties out of the crab cake mixture. Put a non-stick sauté pan over medium-high heat with the coconut oil. Place the crab cakes in the pan and cook for 3 to 5 minutes each side or until golden brown and cooked. Serve the crab cakes while hot with the roasted pepper sauce.

Seafood Breakfast Stew

Makes: 4 servings

1 TABLESPOON COCONUT OIL 1 LARGE ONION, CHOPPED 5 CLOVES GARLIC, MINCED 1 TEASPOON GINGER, SLICED 1 CAN COCONUT MILK 1 CUP WATER 2 TABLESPOONS CUMIN 1 SMALL RED BELL PEPPER, SEEDS REMOVED AND CUT INTO STRIPS 1//8 TEASPOON GROUND BLACK PEPPER 1//2 TEASPOON SEA SALT 2 HALIBUT OR MAHI-MAHI FILLETS, CUT INTO STRIPS 12 FRESH PRAWNS, SHELLED AND DEVEINED, HEADS AND TAILS INTACT 1//4 CUP CILANTRO, CHOPPED

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j

Heat the coconut oil in a large skillet over mediumhigh heat and sauté the onion, garlic and ginger until

aromatic.

Add the coconut milk, water and season with cumin. Cover and let the liquid simmer for 3 minutes then add the bell pepper and season with ground pepper and salt. Add the fish and mix gently into the sauce, cover and cook for 3 minutes. Add the prawns and cook until they begin to curl and turn orange. Stir occasionally, until the seafood is cooked. Serve while hot, garnished with chopped cilantro.

Pan Seared Tuna Steaks With Grilled Aubergines

Makes: 2 servings

1 CUP SCALLIONS, THINLY SLICED 1 TABLESPOON GINGER, FINELY GRATED 1//4 CUP APPLE CIDER VINEGAR 1//4 CUP SESAME OIL

Preheat the grill to medium-high. Grill the aubergines for 5 to 8 minutes on each side until tender.

1//8 TEASPOON GROUND BLACK PEPPER

Heat a non-stick frying pan over medium heat. Season the tuna steaks with ground pepper and olive oil. Sear the tuna steaks for 4 to 6 minutes on each side until cooked, turning only once.

1 MEDIUM AUBERGINE, ¼ INCH THICK, BIAS SLICED

Place a tuna steak on each serving plate and top with the scallion mixture and the grilled aubergines to serve.

FOR THE TUNA STEAKS: 2 X TUNA STEAKS 1//8 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS OLIVE OIL

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l

In a medium sized bowl place the scallions, ginger, apple cider vinegar, sesame oil and ground pepper and mix until combined, then set aside.

Tropical Salad

Makes: 4 servings

1 MANGO, CHOPPED 1//2 HAWAIIAN PAPAYA, CHOPPED 1 AVOCADO, PIT REMOVED AND CHOPPED 1 MEDIUM RED ONION, MINCED 1 TABLESPOON CILANTRO, CHOPPED 2 TABLESPOONS LIME JUICE 1//8 TEASPOON GROUND BLACK PEPPER 3 TABLESPOONS OLIVE OIL

77

t

In a large bowl combine the chopped mango, papaya, avocado, onion and cilantro. Season the salad with lime juice, ground pepper and olive oil. Keep chilled until served.

THE SWEETER SIDE OF WAKING UP

Blueberry Banana Pancakes

Makes: 4 servings

FOR THE TOPPING: 1 CUP FRESH BLUEBERRIES 1//2 CUP WATER 1 TABLESPOON RAW HONEY FOR THE PANCAKES: 11//4 CUP ALMOND FLOUR 1//2 CUP COCONUT FLOUR 1//2 TEASPOON BAKING SODA 1//4 TEASPOON SALT 1 CUP COCONUT MILK 1 LARGE RIPE BANANA, MASHED 3 LARGE EGGS 1 TABLESPOON RAW HONEY 2 TEASPOONS COCONUT OIL, LIQUID

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u

Put the blueberries, water and honey in a small sauce pot. Place the pot over medium heat and simmer for 5 minutes or until the blueberries are very soft, then set aside until needed. In a medium sized bowl, combine the almond flour, coconut flour, baking soda and salt. In another medium sized bowl, whisk together the coconut milk, mashed banana, eggs and honey. Add the mixture to the dry ingredients and combine. Heat 1 teaspoon of coconut oil in a frying pan over medium heat, spread the oil all over the pan. Using a 1/3 cup measuring cup, pour the batter into the pan. Flip the pancake over once the top of the pancake is full of bubbles. Cook for around 2 to 3 minutes each side and continue cooking the rest of the batter in the remaining coconut oil. Serve the pancakes with the blueberries.

Choco-Banana Crepes

Makes: 4 servings

FOR THE CREPES: 1 CUP ALMOND FLOUR 1//4 CUP RAW HONEY 3 LARGE EGGS, LIGHTLY BEATEN 1 CUP COCONUT CREAM 1//2 TEASPOON VANILLA EXTRACT 2 TEASPOONS COCONUT OIL

FOR THE CHOCOLATE SYRUP: 1 CUP 80% DARK CHOCOLATE, CHOPPED 1//3 CUP COCONUT MILK

4 MEDIUM BANANAS, SLICED

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a

In a medium sized bowl, add the almond flour, honey, eggs, coconut cream and vanilla then whisk until combined. The batter should be wet enough to drip from a spoon, if not, adjust by adding a little water. Combine the chocolate and coconut milk in a small ceramic bowl. Heat the mixture in the microwave at medium power for 40 seconds. Stir to melt the chocolate then reheat in the microwave for 30 seconds, stir again until smooth then set aside. Heat a frying pan over medium heat and brush the pan with coconut oil. Pour just enough batter to coat the surface of the pan and swirl it around. Cook until set then flip over and cook for 1 minute. Cook the rest of the batter and set the crepes aside. Spread the chocolate syrup on the surface of a crepe then add sliced banana and fold the other side over. Repeat with the remaining crepes, then serve.

Pumpkin Muffins

Makes: 6 servings

11//2 CUP PUMPKIN, CHOPPED 11//2 CUPS ALMOND FLOUR 1 1//3 TEASPOON BAKING SODA 2//3 TEASPOON CREAM OF TARTAR 1//2 TEASPOON GROUND CINNAMON 1//2 TEASPOON CARDAMOM 1//8 TEASPOON SALT 3 LARGE EGGS 1//4 CUP RAW HONEY 2 TEASPOONS ALMOND BUTTER 1 TABLESPOON ALMONDS, SLICED

f

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil into a 6 piece non-stick muffin tray and set aside. Put the chopped pumpkin in a small sauce pot and cover with water. Cook over high heat until the pumpkin is tender. Drain the water from the pot and mash the pumpkin through a very fine sieve or use a food processor and process the pumpkin until smooth. In a medium sized bowl, mix together the almond flour, baking soda, cream of tartar, cinnamon, cardamom and salt. In another medium sized bowl, whisk together the eggs, honey, almond butter and the pumpkin puree. Make a well in the center of the dry ingredients and pour the wet mixture in. Fold in the flour and mix until combined. Divide the batter into the muffin trays and place in the oven. Sprinkle the sliced almonds on top and bake for 25 minutes or until cooked.

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Fig And Raspberry Muffins

Makes: 10 to 12

2 CUPS ALMOND FLOUR 1 TEASPOON BAKING SODA 2 TEASPOONS CREAM OF TARTAR 3//4 CUP COCONUT SUGAR 1 TEASPOON CINNAMON 1 TEASPOON CARDAMOM 1 TEASPOON NUTMEG 20 PIECES RIPE FIGS, CHOPPED – RESERVE 3 WHOLE FIGS (CHOPPED) FOR TOPPING 2 TABLESPOONS PECAN NUTS, CHOPPED 1 CUP COCONUT MILK 1//4 CUP COCONUT OIL, LIQUID 2 LARGE EGGS, BEATEN

84

d

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on 2, 6 piece small non-stick muffin trays and set aside. In a large bowl, combine the almond flour, baking soda, cream of tartar, coconut sugar, cinnamon, cardamom and nutmeg. Mix well then toss the chopped figs and chopped pecans in the mixture. In a medium sized bowl, combine the coconut milk, coconut oil and eggs. Make a well in the center of the flour mixture and pour in the wet ingredients. Fold in the flour and mix until combined. Divide the batter into the muffin trays and top each with the remaining chopped figs. Put the muffin tray into the oven and bake for 25 minutes or until cooked and a knife comes out clean when tested. Let the muffins rest for 5 minutes after baking and serve warm.

Makes: 2 servings

Quick And Easy Plain Muffins 4 LARGE EGGS

1//2 CUP COCONUT MILK 1//4 TEASPOON SALT 2 TABLESPOONS COCONUT FLOUR

m

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit. Rub some olive oil on a 6 piece small non-stick muffin tray and set aside. In a medium sized bowl, whisk together the eggs, coconut milk, salt and coconut flour. Divide the batter into the muffin tray and place it in the oven. Bake for 20 minutes or until cooked and a knife comes out clean when tested. Let the muffins rest for 5 minutes after baking and serve warm with almond butter or your favorite fruit preserve.

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Baked Apple Doughnuts

Makes: 6 servings

13//4 CUPS ALMOND FLOUR 1//4 CUP COCONUT FLOUR 1//2 TEASPOON BAKING SODA 2 TEASPOONS GROUND CINNAMON 3 LARGE EGGS 1 TABLESPOON RAW HONEY 2 TABLESPOONS COCONUT OIL, LIQUID 1//2 CUP APPLE SAUCE, UNSWEETENED

i

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 6 piece doughnut tray and set aside. In a medium sized bowl, mix together the almond flour, coconut flour, baking soda and cinnamon. In another medium sized bowl, mix together the eggs, honey, coconut oil and apple sauce. Make a well in the center of the dry ingredients and pour in the wet mixture. Fold in the flour until combined. Divide the batter into the doughnut tray and place it in the oven. Bake the doughnuts for 20 minutes or until cooked. Let the doughnuts rest for 5 minutes before serving.

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Makes: 6 servings

11//4 CUPS ALMOND FLOUR 1//4 CUP COCONUT SUGAR 1 TEASPOON CINNAMON 1//4 TEASPOON NUTMEG 1//3 TEASPOON BAKING SODA 2//3 TEASPOON CREAM OF TARTAR 1//2 TEASPOON SALT 2 LARGE EGGS 11//2 TABLESPOONS COCONUT OIL, LIQUID 2 TABLESPOONS APPLE SAUCE, UNSWEETENED 2 TABLESPOONS APPLE CIDER, WARMED 1//3 CUP COCONUT MILK FOR THE CINNAMON CRUST: 1//2 CUP COCONUT SUGAR 1 TABLESPOON GROUND CINNAMON

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Cinnamon Crusted Apple Cider Doughnuts

y

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 6 piece doughnut tray and set aside. In a medium sized bowl, mix together the almond flour, coconut sugar, cinnamon, nutmeg, baking soda, cream of tartar and salt. In another medium sized bowl, mix together the eggs, coconut oil, apple sauce, apple cider and coconut milk. Make a well at the center of the dry ingredients and pour in the wet mixture. Fold in the flour until combined. Divide the batter into the doughnut tray and place it in the oven. Bake the doughnuts for 20 minutes or until cooked. While the doughnuts are baking make the cinnamon crust. In a small bowl, mix together the coconut sugar and cinnamon then set aside. Dip the baked doughnuts one at a time into the cinnamon sugar while warm, cool slightly before serving.

Zesty Lemon Scones

Makes: 6 scones

1 VANILLA BEAN POD 1//4 CUP HONEY 1 TEASPOON LEMON JUICE 1//2 TEASPOON LEMON ZEST 2 CUPS ALMOND FLOUR 1//4 TEASPOON BAKING SODA 1//8 TEASPOON CREAM OF TARTAR 2 LARGE EGGS

In a small bowl, scrape in the beans from the vanilla pod and add the honey, lemon juice and lemon zest. Mix well then add the eggs and beat until combined.

c

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit. Line a baking tray with baking paper and set aside. In a large bowl combine the almond flour, baking soda, cream of tartar and eggs. Put a well in the center and pour in the wet mixture then mix until combined and a thick dough has formed. Divide the dough into 6 portions, create a ball shape with the palms of your hands then put on the baking paper and flatten out, about ¾ of an inch thick. Bake the scones for 10 to 15 minutes or until cooked. Let the scones cool sightly before serving.

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Apple Bread

Makes: 1 loaf

2 CUPS ALMOND FLOUR 1//3 CUP COCONUT FLOUR 1 TEASPOON CINNAMON 11//2 CUPS RED OR GREEN APPLES, CUT INTO SMALL DICE 4 LARGE EGGS, SEPARATED 1//4 CUP RAW HONEY 1 SMALL BANANA, MASHED 1//2 TEASPOON VANILLA EXTRACT 1//3 CUP COCONUT OIL, LIQUID

k

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick loaf pan and set aside. In a large bowl, combine the almond flour, coconut flour and cinnamon. Put one cup of the chopped apples into the bowl along with the egg yolks, honey, mashed banana and vanilla, stir to combine. Using an electric mixer beat the egg whites until stiff peaks form. Put the egg whites into the flour, fold gently until combined. Put the batter into the loaf pan and top with the remaining chopped apples. Put the loaf pan in the oven and bake for 90 minutes or until a knife comes out clean when tested. Let it rest and cool before serving.

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Banana Carrot Bread

Makes: 1 loaf

3//4 CUP ALMOND FLOUR 1 TEASPOON BAKING SODA 1//2 TEASPOON CREAM OF TARTAR 1//2 TEASPOON CINNAMON 2 LARGE EGGS, BEATEN 1//4 CUP COCONUT OIL, LIQUID 2 MEDIUM OVER RIPE BANANAS, MASHED 1//2 CUP PITTED DATES, CHOPPED 1//2 CUP CARROTS, GRATED 1//4 CUP BLUEBERRIES 1//4 CUP DRIED DESICCATED COCONUT 1//4 CUP WALNUTS, CHOPPED

91

V

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick loaf pan and set aside. In a large bowl combine the almond flour, baking soda, cream of tartar and cinnamon. In another large bowl, combine the eggs, coconut oil, mashed bananas, dates, grated carrots and blueberries. In a small bowl, combine the desiccated coconut and walnuts, then add to the almond flour mixture. Make a well in the center of the flour and pour in the wet mixture. Fold in the flour until combined then put the batter into the loaf pan. Place the loaf pan in the oven and bake for 40 minutes or until a knife comes out clean when tested. Let it rest and cool slightly before serving.

Banana Raisin Walnut Bread

Makes: 1 loaf

3 LARGE EGGS, BEATEN 2 MEDIUM OVER RIPE BANANAS, MASHED 2 TABLESPOONS COCONUT OIL, LIQUID 1 TABLESPOON RAW HONEY 1 CUP ALMOND FLOUR 1//2 CUP COCONUT FLOUR 1 TEASPOON BAKING SODA 1//2 TEASPOON SALT 1 TEASPOON CINNAMON 1//8 CUP RAISINS 1//8 CUP WALNUTS, CHOPPED

92

c

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick loaf pan and set aside. In a medium sized bowl, combine the eggs, mashed bananas, coconut oil and honey. In a large bowl, combine the almond flour, coconut flour, baking soda, salt, cinnamon raisins and chopped walnuts. Put a well in the center and pour the wet ingredients in and fold into the flour until combined. Put the batter into the loaf pan, place in the oven and bake for 30 minutes or until a knife comes out clean when tested. Let the bread rest and cool before serving.

Glazed Lemon Bread

Makes: 1 loaf

3//4 CUP COCONUT MILK 1//3 CUP MAPLE SYRUP 6 LARGE EGGS 1//4 CUP COCONUT OIL, MELTED 1//4 CUP LEMON JUICE 1 TEASPOON LEMON ZEST 1 VANILLA POD 2//3 CUP COCONUT FLOUR 1 TEASPOON BAKING SODA 1//4 TEASPOON SALT FOR THE GLAZE: 2 TABLESPOONS COCONUT OIL 2 TABLESPOONS RAW HONEY 2 TABLESPOONS COCONUT MILK 2 TABLESPOONS LEMON JUICE 1//2 TEASPOON LEMON ZEST

93

V

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick loaf pan and set aside. In a medium sized bowl, combine the coconut milk, maple syrup, eggs, coconut oil, lemon juice and zest. Slice open the vanilla pod and scrape off the beans. Put half of the beans into the egg mixture and set the others aside for the glaze. In another medium sized bowl, combine the coconut flour, baking soda and salt. Make a well in the center of the flour and pour in the wet ingredients, fold in the flour until combined. Put the batter into the loaf pan and bake for 35 to 45 minutes or until a knife comes out clean when tested. While the lemon bread is baking place the remaining vanilla beans, coconut oil, honey, coconut milk, lemon juice and zest in a small sauce pot. Cook the mixture over medium heat until it simmers, stirring regularly. Remove the pot from the heat and cool. Once the lemon loaf has baked and has cooled slightly, pour the glaze over the top of the loaf. Chill the loaf for at least 30 minutes until the glaze is firm before serving.

Banana Porridge

Makes: 2 servings

1 CUP ALMONDS 1//4 CUP FLAXSEEDS 1 LARGE RIPE BANANA, MASHED 2 CUPS COCONUT MILK 1 TEASPOON CINNAMON 1//8 TEASPOON DRIED GINGER POWDER 1//8 TEASPOON GROUND CLOVES

FOR THE TOPPING: ANY FRUIT IN SEASON, CHOPPED 1//4 CUP MAPLE SYRUP

94

Place the almonds and flaxseeds in a food processor and process until it turns into a fine meal. Transfer the mixture to a medium sized sauce pot and mix it with the banana and coconut milk. Season with cinnamon, ginger powder and ground cloves. Cook until the porridge is thick, stirring regularly. If the porridge seems to become too thick, add some water.

Z

Serve the porridge in a bowl and drizzle with maple syrup and top with sliced fruits in season.

Apple And Nut Crunch

Makes: 4 servings

3//4 CUP PECAN NUTS, CHOPPED 3//4 CUP HAZELNUTS, CHOPPED 3//4 CUP RAISINS 1//4 CUP ORANGE JUICE, FRESH SQUEEZED 1 TABLESPOON RAW HONEY 2 RED APPLES, CORED, CUT INTO WEDGES AND SLICED THIN 1//2 TEASPOON GROUND CINNAMON

95

d

Put the pecans, hazelnuts and raisins in a food processor and process until the nuts are coarsely

ground.

In a medium sized bowl combine the orange juice and honey. Add the apples and ground nuts, gently toss until all the apples and nuts are coated with the sauce. Divide the apples and nuts into four bowls and serve with cinnamon.

Cranberry Granola

Makes: 2 to 4 servings

1//4 CUP GRATED COCONUT 1//2 CUP ALMONDS 1//2 CUP PISTACHIOS 1//4 CUP SESAME SEEDS 1//3 CUP COCONUT OIL, LIQUID 1//4 CUP MAPLE SYRUP 1//2 CUP DRIED CRANBERRIES

e

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Place a sheet on baking paper on a baking tray and set aside. In a small sauté pan over medium heat, toast the grated coconut until lightly browned. Put the toasted coconut in a medium sized bowl and set aside. Combine the almonds and pistachios in a food processor and process until coarsely chopped. Put the mixture into the medium sized bowl together with the sesame seeds and toasted coconut. Add the coconut oil and maple syrup and toss until the granola is coated. Put the mixture on the baking tray and bake for 10 minutes, stirring the mixture at least two times every 3 minutes. Add the cranberries and bake for another 2 to 4 minutes or until the granola is golden brown. Remove from the oven and place the sheet of baking paper with the granola on a cooling tray, let it cool down then place in the fridge to cool completely before serving. The granola keeps for around two weeks if kept in an airtight container. Serve with almond milk, coconut milk or as is.

96

Makes: 4 servings

Chocolate Chip Pumpkin Pudding

2 CUPS COCONUT MILK 2 CUPS PUMPKIN, CHOPPED 1 RIPE BANANA 1//2 TEASPOON CINNAMON 1//2 TEASPOON NUTMEG 1//4 CUP ALMONDS, COARSELY GROUND 4 TEASPOON 70% DARK CHOCOLATE CHIPS

97

m

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Place 4 ramekins on a non-stick baking tray and set aside Combine the coconut milk and chopped pumpkin in a small sauce pot then put it over medium heat. Cook until the pumpkin is tender. Place the banana, cinnamon and nutmeg in a blender and blend until smooth. Pour the mixture into the ramekins. Garnish the puddings with ground almonds and chocolate chips and place in the oven. Bake the puddings for 30 minutes or until the top has browned. Let the puddings rest for 2 minutes before serving.

SMOOTHIES

Banana Ginger Smoothie

Makes: 2 servings

1 CUP ALMOND MILK 1 BANANA, CHOPPED 1//2 CUP STRAWBERRIES, CHOPPED 1 SMALL GINGER, PEELED AND FINELY GRATED 1 TEASPOON CINNAMON 1 CUP ICE, CRUSHED

Makes: 2 servings

Very Berry Breakfast Smoothie

1 CUP ALMOND MILK 1//3 CUP BLUEBERRIES 1//3 CUP RASPBERRIES 1//3 CUP STRAWBERRIES 1 LARGE BANANA, CHOPPED 1 TABLESPOON FLAXSEEDS 1//4 CUP WALNUTS, CHOPPED 1 CUP ICE, CRUSHED

99

W

Put the almond milk, banana, strawberries, ginger, cinnamon and ice in a blender and blend until smooth. Divide the smoothie into two tall glasses and serve.

Q

Put the almond milk, blueberries, raspberries, strawberries, banana, flaxseeds, walnuts and ice in a blender and blend until smooth. Divide the smoothie into two tall glasses and serve.

Makes: 2 servings 11//2 CUPS ALMOND MILK 3 TABLESPOONS COCOA POWDER 1 SMALL AVOCADO, PIT REMOVED AND CHOPPED 1 LARGE BANANA, CHOPPED 1 TABLESPOON MACADAMIA NUTS, CHOPPED 1 TABLESPOON WALNUTS, CHOPPED 2 TABLESPOONS RAW HONEY 2 TABLESPOONS 80% DARK CHOCOLATE, SHAVED 2 MINT LEAVES FOR GARNISH

Makes: 2 servings

100

1 CUP STRAWBERRIES 1//2 CUP BLACKBERRIES 1 MEDIUM BANANA, CHOPPED 1 CUP ALMOND MILK 1//4 TEASPOON VANILLA EXTRACT 1 CUP ICE, CRUSHED 2 TABLESPOONS COCONUT CREAM, CHILLED 4 CHERRIES, PITTED AND CHOPPED 2 TABLESPOONS 80% DARK CHOCOLATE, SHAVED

Chocolate Smoothie F

Put the almond milk, cocoa powder, avocado, banana, macadamia, walnuts and raw honey in a blender and blend until smooth. Divide the smoothie into two tall glasses and garnish with shaved chocolate and a mint leaf each. Serve.

Black Forest Smoothie l

Put the strawberries, blackberries, banana, almond milk, vanilla extract and ice in a blender and blend until smooth. Divide the smoothie into two tall glasses and top each with one tablespoon of chilled coconut cream then garnish with chopped cherries and shaved chocolate. Serve.

Makes: 2 servings

Southern Tropics Smoothie

1 RIPE MANGO, PEELED, PITTED AND CHOPPED 1 MEDIUM BANANA, CHOPPED 2 CUPS COCONUT MILK A DASH OF GROUND BLACK PEPPER 1//8 TEASPOON GROUND CARDAMOM 2 TABLESPOONS LIME JUICE 1 TEASPOON LIME ZEST 1 CUP ICE, CRUSHED A DASH OF CINNAMON

Makes: 2 servings

102

1 CUP COCONUT MILK 1//4 CUP MINT LEAVES, CHOPPED 1 ORANGE, PEELED, SEGMENTED, SEEDS REMOVED 1//2 CUP FRESH BLUEBERRIES 1 MEDIUM BANANA, CHOPPED 1 TABLESPOON GROUND FLAXSEEDS 2 TABLESPOON RAW HONEY 1 CUP ICE, CRUSHED 2 MINT LEAVES FOR GARNISH

Put the mango, banana, coconut milk, ground pepper, cardamom, lime juice, zest and ice in a blender and blend until smooth. Divide the smoothie into two tall glasses and garnish with cinnamon. Serve.

E

Green Minty Smoothie

n

Put the coconut milk, chopped mint leaves, orange, blueberries, banana, flaxseeds, raw honey and ice in a blender and blend until smooth. Divide the smoothie into two tall glasses and garnish with a mint leaf. Serve.

Makes: 2 servings

11//2 CUP PUMPKIN, CHOPPED 1 CUP COCONUT MILK, CHILLED 1 MEDIUM BANANA 1//2 CUP APPLE JUICE 1//4 TEASPOON CINNAMON 1//4 TEASPOON GROUND CARDAMOM 1 CUP ICE, CRUSHED 1//4 CUP PECANS, CRUSHED

103

Spiced Pumpkin Smoothie

S

Put the chopped pumpkin in a small sauce pot and cover it with water. Cook the pumpkin over mediumhigh heat until the water boils. Lower the heat to a simmer and cook until tender. Drain the pumpkin and immerse in an ice bath to cool quickly. Remove from the water. Reserve two tablespoons of the thick, chilled coconut milk for garnish. Put the cooked pumpkin, coconut milk, banana, apple juice, cinnamon, cardamom and ice in a blender and blend until smooth. Divide the smoothie into two tall glasses and garnish with coconut milk and crushed pecans. Serve.

BREADS, SALADS AND SAUCES FOR THE MORNING

Breakfast Biscuit

Makes: 8 to 10

3//4 CUP ALMOND FLOUR 3//4 CUP COCONUT FLOUR 3//4 TEASPOON BAKING SODA 1//8 TEASPOON CREAM OF TARTAR 11//2 TABLESPOONS COCONUT OIL, LIQUID 6 LARGE EGG WHITES

105

y

Preheat a fan-forced oven to 200° degrees Celsius/400° degrees Fahrenheit.

Line a baking tray with baking paper and set aside. In a large bowl, combine the almond flour, coconut flour, baking soda and cream of tartar until combined. Using a fork, combine the coconut oil with the flour until the mixture forms a crumbly dough. In a medium sized bowl, beat the egg whites until very frothy. Fold the egg whites into the flour until combined. Using a big spoon, make mounds from the mixture on the baking tray then flatten the top of the mounds to make the form of a biscuit. Put the baking tray in the oven and bake for 15 to 20 minutes or until golden brown.

Zucchini Bread

Makes: 1 loaf

1 CUP ALMOND FLOUR 1//4 TEASPOON BAKING SODA 1//2 TEASPOON CREAM OF TARTAR 1 TEASPOON CINNAMON 1//2 TEASPOON NUTMEG, GROUND 1//2 TEASPOON CARDAMOM, GROUND 1//4 TEASPOON CLOVES, GROUND 4 LARGE EGGS, SEPARATED 2 MEDIUM ZUCCHINI, PEELED AND GRATED 1//2 CUP ALMOND BUTTER 2 TABLESPOONS RAW HONEY

y

Preheat a fan-forced oven to 160° degrees Celsius/325° degrees Fahrenheit.

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick loaf pan and set aside. In a medium sized bowl, combine the almond flour, baking soda, cream of tartar, cinnamon, nutmeg, cardamom and cloves. Mix together until combined. Using an electric mixer beat the egg yolks until light and fluffy. Add the zucchini, almond butter, and honey and beat well. Fold in the almond flour mixture until combined. In another electric mixer bowl and a clean whisk, beat the egg whites until stiff peaks form. Temper the zucchini mixture by adding a few scoops of the beaten egg whites. Fold to incorporate. Then add more beaten egg whites into the mixture and mix lightly until just combined or there are no longer beaten egg whites visible. Pour the batter into the loaf pan and bake for 45 to 50 minutes or until a knife comes out clean when tested. Let the bread rest and cool before serving.

106

Herbed Bread

Makes: 1 loaf

1 TABLESPOON DRIED BASIL 1 TEASPOON ROSEMARY 21//2 CUPS ALMOND FLOUR 1//2 TEASPOON SEA SALT 1//2 TEASPOON BAKING SODA 3 LARGE EGGS, BEATEN 1//2 TEASPOON APPLE CIDER VINEGAR 1 TABLESPOON RAW HONEY

107

j

Preheat a fan-forced oven to 160° degrees Celsius/325° degrees Fahrenheit.

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick loaf pan and set aside. Combine the dried basil and rosemary in a mortar and pound it well, then put the pounded herbs in a medium sized bowl. Add the almond flour, salt and baking soda and mix well. In another medium sized bowl, mix together the beaten eggs, apple cider vinegar and honey. Make a well at the center of the flour and pour the wet ingredients in. Fold in the flour and mix until just combined. Put the batter into the loaf pan and put it in the oven. Bake for 45 to 55 minutes or until well browned and a knife comes out clean when tested. Let the bread rest and cool before serving.

Garlic Loaf

Makes: 1 loaf

1//4 CUP FLAX MEAL 11//2 CUPS ALMOND FLOUR 3//4 CUP ARROWROOT POWDER 1//2 TEASPOON SALT 1//2 TEASPOON BAKING SODA 4 LARGE EGGS 1 TEASPOON HONEY 1 TEASPOON APPLE CIDER VINEGAR 1 TEASPOON GARLIC, MASHED 2 TABLESPOONS SESAME SEEDS 1//4 CUP SUNFLOWER SEEDS

108

D

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Rub some olive oil on a 7.5 x 3.5 x 2.25 inch (19 x 8.9 x 5.7cm) non-stick loaf pan and set aside. In a medium sized bowl combine the flax meal, almond flour, arrowroot powder, salt and baking soda. Using an electric mixer beat the eggs until thick and foamy. Add the honey, apple cider vinegar and garlic, and then fold in the flour mixture. Beat together until just combined. Add the sesame seeds and sunflower seeds. Pour the batter into the loaf pan and put it in the oven. Bake for 40 minutes or until well browned and a knife comes out clean when tested. Let the bread rest and cool before serving.

Garlic Sticks

Makes: 6 servings

FOR THE BREAD: 11//2 CUPS ALMOND FLOUR 1//2 TEASPOON GARLIC POWDER 1//2 TEASPOON SALT 2 LARGE EGGS 1//3 TABLESPOON COCONUT OIL 3 TABLESPOONS COCONUT FLOUR

FOR THE GARLIC EGG WASH: 1 EGG YOLK 1 TEASPOON WATER 1 CLOVE GARLIC, MASHED

109

k

Preheat a fan-forced oven to 180° degrees Celsius/350° degrees Fahrenheit.

Place a sheet of baking paper on a baking tray and set aside. In a medium sized bowl mix together the almond flour, garlic powder and salt. Using an electric mixer beat the eggs until foamy then add the coconut oil. Fold in the almond flour mixture and beat well. Add 1 tablespoon of coconut flour and mix in well. Let the mixture soak up the coconut flour for around a minute then fold in the remaining coconut flour, combine well. Divide the mixture into 6 balls. Form the balls into sausage shaped rolls and lay them on the baking tray. Place the baking tray into the oven and bake for 10 minutes. In a small bowl, beat together the egg yolk, water and mashed garlic. Remove the baking tray from the oven and brush the surface of the bread sticks with the mixture then return the bread to the oven, for 3 to 5 minutes or until cooked through. Let the garlic sticks cool before serving.

Avocado Salad

Makes: 2 servings

1 AVOCADO, PIT REMOVED AND DICED 1 LARGE TOMATO, SEEDS REMOVED AND DICED 1 SMALL RED ONION, DICED 1 TEASPOON CORIANDER LEAVES, CHOPPED 1 TABLESPOON OLIVE OIL 2 TEASPOONS LIME JUICE 1//8 TEASPOON GROUND BLACK PEPPER

110

V

In a medium sized bowl, toss together the diced avocado, tomato, onion and chopped coriander. Drizzle the olive oil and lime juice on top and season with pepper then toss lightly. Serve as sides for other dishes or divide the salad onto two plates and serve.

Italian Mixed Green Salad

Makes: 4 servings

1 CUP ROMAINE LETTUCE, CHOPPED 1 CUP ARUGULA 1 CUP COSS LETTUCE 6 GREEN OLIVES, CHOPPED 6 BLACK OLIVES, CHOPPED 8 CHERRY TOMATOES, SLICED IN HALF 1 TEASPOON FRESH THYME 1//2 TEASPOON FRESH ROSEMARY 1//4 CUP BASIL LEAVES, ROUGHLY CHOPPED 2 TABLESPOONS LEMON JUICE 4 TABLESPOONS OLIVE OIL 1//2 TEASPOON GROUND BLACK PEPPER

111

U

In a large bowl, mix together the romaine, arugula and coss lettuce. Then add the green and black olives, tomatoes, thyme, rosemary and basil. Drizzle with the lemon juice and olive oil on top and season with ground pepper. Toss well and divide the salad onto four plates.

Pomegranate And Red Beets Salad

Makes: 2 to 4 servings

8 SMALL BEETROOTS 1 CUP ROCKET 1 CUP KALE, STEM REMOVED AND LEAVES CHOPPED 1//4 CUP OLIVE OIL 1 TABLESPOON LEMON JUICE 2 RIPE POMEGRANATES, CUT IN HALF 2 TEASPOONS SUNFLOWER SEEDS

112

f

Put the beetroot in a medium sized sauce pan and cover with water. Cook over high heat and bring to a boil. Lower the heat to a simmer and let it cook for 15 to 20 minutes or until tender. Put the beets in an ice bath to cool quickly. Peel and quarter the beets and put them in a medium sized bowl. Add the rocket and kale to the bowl and gently toss. In a small bowl combine the olive oil and lemon juice. Add the dressing to the chilled salad and toss gently. Divide the salad onto two plates and squeeze the pomegranate seeds on top. Garnish with sunflower seeds. Serve.

Basil Pesto 1//4 CUP BASIL LEAVES, CHOPPED 1//4 CUP PARSLEY LEAVES, CHOPPED 1 TEASPOON PINE NUTS 1 TABLESPOON OLIVE OIL

W

Combine the basil, parsley, pine nuts, olive oil and pepper in a food processor. Process the mixture until combined. Keep the pesto chilled in sterilized sealed containers until needed.

1//8 TEASPOON GROUND BLACK PEPPER

1//2 CUP RAW HONEY 1//4 CUP WATER 20 RIPE APRICOTS, PITTED AND CHOPPED 3 TABLESPOONS LEMON JUICE

113

Q

Apricot Sauce

Put the honey, water, apricots and lemon juice in a heavy sauce pan. Put the lid on and place it over medium-high heat. Bring the sauce to simmering point then remove the lid. Stir the sauce for 20 minutes until the apricots begin breaking down. Reduce heat to a simmer and let it cook for 30 minutes, stirring regularly, until the sauce thickens. Remove the sauce from the heat and puree it using a blender or a food processor. Leave it to cool and store chilled in tightly covered sterilized jars.

Peach Sauce 1//2 CUP RAW HONEY 1//2 CUP WATER 1 TEASPOON MUSTARD SEEDS, POUNDED TO A PASTE 1//4 TEASPOON PAPRIKA

In a small saucepan combine the honey, water, mustard paste, paprika, orange juice and vinegar. Cook the sauce over medium-high heat until thick. Remove the pot from the heat and add the peaches and set aside. Once cool, keep the sauce chilled in an airtight container until needed.

J

3 TABLESPOONS ORANGE JUICE, FRESH SQUEEZED 2 TABLESPOONS WHITE VINEGAR 4 LARGE FRESH PEACHES, PEELED, PITTED AND FINELY DICED

1//3 CUP COCONUT MILK, CHILLED 2 TABLESPOONS HOMEMADE MAYONNAISE 1 TABLESPOON HOMEMADE MUSTARD 2 TABLESPOONS FRESH DILL

115

Creamy Mustard Sauce F In a small bowl combine the chilled coconut milk (creamy part only, discard the liquid), mayonnaise, mustard and dill until combined. Keep chilled until serving.

Homemade Mustard 1//4 CUP BROWN MUSTARD SEEDS 1 CUP APPLE CIDER VINEGAR 3//4 CUP DRY MUSTARD 1//3 CUP MAPLE SYRUP 1//2 TEASPOON SEA SALT 1//4 TEASPOON GROUND BLACK PEPPER

116

K

In a small bowl combine the brown mustard seeds and apple cider vinegar. Let it sit for 3 hours and process the mixture in a food processor until thick. Put the mixture into a small sauce pot. Add the dry mustard, maple syrup, salt and ground pepper and mix. Place the pot over medium heat and whisk the mixture until it starts to bubble. Let it simmer for 5 to 8 minutes, whisking regularly. When the mustard is hot, transfer it into sterilized jars 1//2 inch of space from the rim. Place the bottles in a water bath and cool it down. Cover tightly with the lid and store in the fridge.

Red Currant Sauce

2 CUPS RED CURRANTS 1//2 CUP WATER 1//2 CUP HONEY 1 TABLESPOON APPLE CIDER VINEGAR

Q

Combine the currants, water, honey and vinegar in a medium sized sauce pot. Place the pot on medium-high and cook until it boils. Reduce the heat to a simmer and cook for 10 minutes or until the currants are very soft. Mash the currants while cooking, using the back of a large wooden spoon or a fork until the mixture is thick then remove from the heat. Strain the mixture and return the liquid into the pot. Put the pot over medium-low heat and cook until the mixture is thick enough to cover the back of a spoon. Remove from the heat and cool. Store chilled in a tightly sealed container until needed.

117

Chocolate Hazelnut Spread 2 CUPS HAZELNUTS 2 TABLESPOONS RAW HONEY 1//4 CUP COCONUT OIL 2-3 TABLESPOONS COCOA POWDER

O

Preheat a fan-forced oven to 150° degrees Celsius/300° degrees Fahrenheit.

Place the nuts on a non-stick baking tray and place in the oven for 3 to 5 minutes or until roasted. Remove and leave to cool slightly. Place the hazelnuts, honey, coconut oil and cocoa powder in a food processor and process until a smooth paste forms. Transfer the hazelnut spread into a sterilized container and keep refrigerated.

2 TABLESPOONS BACON FAT 1 SMALL ONION, MINCED 1 CLOVE GARLIC, MINCED 1//3 CUP SHIITAKE MUSHROOMS, CHOPPED 1//3 CUP BUTTON MUSHROOMS, CHOPPED 3//4 CUP BEEF BROTH 1//3 CUP COCONUT MILK 1 TEASPOON SEA SALT 1 TEASPOON GROUND BLACK PEPPER

118

T

Mushroom Gravy

Heat the skillet over medium high heat. Add the bacon fat and sauté the onion and garlic until tender then add the mushrooms and mix well. Add the beef broth and coconut milk and let it cook until the sauce has thickened slightly then season it with salt and pepper. Transfer half of the mixture in a blender and puree until smooth then return to the sauce in the skillet and mix well. Serve.

CONTENTS THE BIG BREAKFAST  � �������������������������������������������������������� 4

Spinach Duck Egg Omelet Wrap����������������������������������������������������������������������� 35

High Protein Breakfast � ���������������������������������������������������������������������������������������� 5

BLT Omelet Wrap��������������������������������������������������������������������������������������������� 36

Smoked Salmon With Scrambled Eggs And Sweet Potato Rosti� ���������������������������� 7

Crustless Spinach And Mushroom Quiche��������������������������������������������������������� 37

Lamb Sausage With Mashed Cauliflower And Roasted Butternut Squash � �������������� 8

Grilled Quail Eggs In Pepper Cups With Mexican Style Beef������������������������������ 38

Fresh Mushroom And Pepper Omelet������������������������������������������������������������������� 9

Eggs Benedict With Prosciutto�������������������������������������������������������������������������� 39

Baked Sweet Potato And Zucchini Fritters With Sausages � ��������������������������������� 10

Spicy Italian Sausage Frittata��������������������������������������������������������������������������� 40

Prosciutto And Poached Eggs With Sauerkraut�������������������������������������������������� 11

Spanish Scrambled Eggs���������������������������������������������������������������������������������� 41

Roasted Sardine Platter � ����������������������������������������������������������������������������������� 13

Ground Lamb And Eggplant Omelet� ������������������������������������������������������������������ 42

Tuna And Sweet Potato Bake���������������������������������������������������������������������������� 14

Baked Eggs And Sweet Potato Hash����������������������������������������������������������������� 43

Grilled Chicken Seaweed Rolls������������������������������������������������������������������������� 15

Baked Eggs In Avocado With Tomato Salsa������������������������������������������������������� 44

Baked Chicken Breasts With Kale Slaw������������������������������������������������������������� 16

Egg And Coconut Patties���������������������������������������������������������������������������������� 45

Poached Chicken Medley  � ��������������������������������������������������������������������������������� 17

Veggie Quiche � ������������������������������������������������������������������������������������������������� 46

Moroccan Curried Lamb In Zucchini Shells�������������������������������������������������������� 19

Egg And Basil Pesto In Tomato Cups� ���������������������������������������������������������������� 47

Bacon And Spinach Scramble��������������������������������������������������������������������������� 20

Egg White Scramble With Spinach�������������������������������������������������������������������� 48

Breakfast Wraps � ���������������������������������������������������������������������������������������������� 21

Creamy Truffle Scrambled Eggs������������������������������������������������������������������������ 48

Grilled Pepper Egg Omelet With Pesto And Prosciutto��������������������������������������� 22 Breakfast Chili � ������������������������������������������������������������������������������������������������� 23

STEAKS���������������������������������������������������������������������������� 49

Meat Lovers Breakfast Meatloaf������������������������������������������������������������������������ 24

Breakfast Steaks���������������������������������������������������������������������������������������������� 50

Stuffed Pancakes��������������������������������������������������������������������������������������������� 25

Skillet Steak � ���������������������������������������������������������������������������������������������������� 50

Grilled Chicken With Sweet Potato And Grapefruit Salad� ����������������������������������� 26

Wasabi Steak And Eggs � ����������������������������������������������������������������������������������� 51 Flank Steak Herbed Bread Sandwich� ���������������������������������������������������������������� 52

120

NOTHING BETTER THAN EGGS��������������������������������������� 27

Beef Liver Steak � ���������������������������������������������������������������������������������������������� 54

Baked Sunnies������������������������������������������������������������������������������������������������� 28

Bacon And Beef Liver Steak With Apricot Sauce������������������������������������������������ 55

Baked Mushroom Sunnies�������������������������������������������������������������������������������� 29

Venison Steak�������������������������������������������������������������������������������������������������� 57

Cajun Frittata��������������������������������������������������������������������������������������������������� 30

Grilled Turkey Steaks��������������������������������������������������������������������������������������� 57

Southern Style Breakfast Skillet������������������������������������������������������������������������ 31

Lettuce Steak Wraps���������������������������������������������������������������������������������������� 58

Mini Bacon Omelet Muffins������������������������������������������������������������������������������� 33

Ostrich Steak With Sautéed Mushrooms � ����������������������������������������������������������� 59

Barbecue Chicken Egg Muffins������������������������������������������������������������������������� 34

Peppered Salmon Steak����������������������������������������������������������������������������������� 60

Herbed Salmon Steak � �������������������������������������������������������������������������������������� 61

Banana Porridge���������������������������������������������������������������������������������������������� 94

Asian Style Salmon Steaks������������������������������������������������������������������������������� 61

Apple And Nut Crunch�������������������������������������������������������������������������������������� 95

Ham Steak In Peach Sauce������������������������������������������������������������������������������ 62

Cranberry Granola � ������������������������������������������������������������������������������������������� 96

Grilled Halibut Steak With Creamy Mustard Sauce � �������������������������������������������� 63

Chocolate Chip Pumpkin Pudding��������������������������������������������������������������������� 97

ISLAND STYLE FRESH BREAKFASTS � ��������������������������������� 64

SMOOTHIES�������������������������������������������������������������������� 98

Avocado Salad With Roasted Sardines � ������������������������������������������������������������� 65

Banana Ginger Smoothie���������������������������������������������������������������������������������� 99

Tuna Steaks With Avocado Side � ����������������������������������������������������������������������� 66

Very Berry Breakfast Smoothie������������������������������������������������������������������������� 99

Smoked Salmon With Orange And Walnuts � ������������������������������������������������������� 67

Chocolate Smoothie��������������������������������������������������������������������������������������� 100

Stir-Fried Greens With Crab Meat And Eggs������������������������������������������������������ 69

Black Forest Smoothie � ����������������������������������������������������������������������������������� 100

Crab And Avocado Good Morning Salad������������������������������������������������������������ 70

Southern Tropics Smoothie����������������������������������������������������������������������������� 102

Crab With Hazelnut And Pears�������������������������������������������������������������������������� 71

Green Minty Smoothie������������������������������������������������������������������������������������ 102

Pan Seared Scallops On Guacamole Topped With Crushed Bacon And Chili � ������ 72

Spiced Pumpkin Smoothie������������������������������������������������������������������������������ 103

Crab Cakes With Grilled Pepper Sauce ������������������������������������������������������������ 73 Seafood Breakfast Stew� ����������������������������������������������������������������������������������� 74

BREADS, SAL ADS AND SAUCES FOR THE MORNING���� 104

Pan Seared Tuna Steaks With Grilled Aubergines���������������������������������������������� 76

Breakfast Biscuit�������������������������������������������������������������������������������������������� 105

Tropical Salad�������������������������������������������������������������������������������������������������� 77

Zucchini Bread����������������������������������������������������������������������������������������������� 106 Herbed Bread � ������������������������������������������������������������������������������������������������ 107 Garlic Loaf����������������������������������������������������������������������������������������������������� 108

Blueberry Banana Pancakes����������������������������������������������������������������������������� 80

Garlic Sticks � �������������������������������������������������������������������������������������������������� 109

Choco-Banana Crepes � ������������������������������������������������������������������������������������� 81

Avocado Salad ���������������������������������������������������������������������������������������������� 110

Pumpkin Muffins � ���������������������������������������������������������������������������������������������� 82

Italian Mixed Green Salad � ������������������������������������������������������������������������������ 111

Fig And Raspberry Muffins�������������������������������������������������������������������������������� 84

Pomegranate And Red Beets Salad � ���������������������������������������������������������������� 112

Quick And Easy Plain Muffins� ��������������������������������������������������������������������������� 85

Basil Pesto � ���������������������������������������������������������������������������������������������������� 113

Baked Apple Doughnuts � ����������������������������������������������������������������������������������� 86

Apricot Sauce  � ������������������������������������������������������������������������������������������������ 113

Cinnamon Crusted Apple Cider Doughnuts�������������������������������������������������������� 87

Peach Sauce � ������������������������������������������������������������������������������������������������� 115

Zesty Lemon Scones���������������������������������������������������������������������������������������� 88

Creamy Mustard Sauce� ���������������������������������������������������������������������������������� 115

Apple Bread����������������������������������������������������������������������������������������������������� 89

Homemade Mustard� ��������������������������������������������������������������������������������������� 116

Banana Carrot Bread���������������������������������������������������������������������������������������� 91

Red Currant Sauce����������������������������������������������������������������������������������������� 117

Banana Raisin Walnut Bread� ���������������������������������������������������������������������������� 92

Chocolate Hazelnut Spread���������������������������������������������������������������������������� 118

Glazed Lemon Bread���������������������������������������������������������������������������������������� 93

Mushroom Gravy�������������������������������������������������������������������������������������������� 118

121

THE SWEETER SIDE OF WAKING UP  � ������������������������������ 79