She rises while it is yet night and provides food for her household and portions for her maidens - Proverbs 31:15

Main Meals

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Muriel's Spinach Lasange
Zucchini Chips 
Chicken Curry
Apricot Chicken mayo Casserole
Easy meatloaf
Beef Stroganhoff
Nicki's Lentil Stew
Spaghetti Bolognaise

Muriel's Spinach Lasagne

1 onion, chopped

1 bag of spinach, washed

1 tin of diced tomatoes

1 tsp Trocomare organic seasoning salt (A. Vogel) or sea salt

Potato flour to thicken the spinach/tomato mixture

Sheets of lasange

Sliced/Diced/flaked almonds (for the top)

Grated cheese (for the top)

In a large saucepan, sauté the chopped onion, and add spinach, diced tomatoes and 1 tsp trocamare salt.  Once cooked thicken slightly with potato flour so the juices are more sauce like.

In another saucepan, make a white sauce with approximately 4 TBLs butter and 4 TBLs flour, rice milk, salt and a dash of pepper.

In a large casserole dish layer spinach, white sauce and lasagne (until the spinach and white sauce mixture is finished). Make sure your last layer is the white sauce or spinach mixture. Sprinkle cheese and almonds on top of lasagne.

Bake for 45 minutes – 1 hour at 350°F/180°C

Serve with a fresh garden salad.

Enjoy!

Posted by Michele O'Donovan

Zucchini Chips

 1/4  cup dry breadcrumbs (I use any healthy wholewheat bread and break it up into fine crumbs - one slice should suffice)

1/4  cup (1 ounce) grated fresh Parmesan cheese

1/4  teaspoon seasoned salt

1/4  teaspoon garlic powder

1/8  teaspoon freshly ground black pepper

Enough rice milk to coat zucchini slices

Zucchini slices cut ¼ inch thick (1/2 large or plus minus 2 small zucchini’s)

Cooking spray

Preparation:

Preheat oven to 425°.

Combine breadcrumbs, parmesan cheese, salt, garlic power and pepper in a medium bowl and mix well.  Place milk in a shallow bowl. Dip zucchini slices in rice milk, and then sprinkle breadcrumb mixture on each side (give a healthy sprinkling to each slice). Place the well coated slices on an ovenproof wire rack coated with healthy cooking spray and place rack on a baking sheet. Bake at 425° for 25 - 30 minutes or until browned and crisp. Serve immediately.

Serving suggestion:  Can be served as a light lunch with a bowl of soup.

Posted by Michele O'Donovan

Chicken Curry

1 large onion chopped
2 or 3 garlic cloves chopped (optional)
2 chicken breasts cut into pieces
3 dessert spoons of curry paste (mild or hot and any brand of your choice)
1 tin chopped tomatoes
280grams frozen spinach

Cook onion, garlic, chicken & curry paste for 10 minutes.  Add chopped tomatoes and spinach and cook for 30 mins.  Serve with brown rice (optional)

Posted by Claire O'Donovan

Apricot Chicken Mayo Casserole

 4 lb uncooked chicken breasts
10oz apricot jam (I use St Dalfour jam which is sweetened with grape juice concentrate)
3/4 cup pure 100% pineapple juice
1 cup Mayonnaise (I use organic)
2 T Onion powder
2 t sea salt or Trocomare
1T thickening agent (organic cornflour, wholewheat flour, rice flour)

Place chicken in a glass casserole. Mix the remaining ingredients in a glass bowl and pour over the chicken.  Cook at 350 F for 1 1/2 hours. Serve with brown rice and a garden salad.

Posted by Nicki O'Donovan

Easy Meatloaf

 1 1/2 lb ground beef

1 egg, beaten

1 tsp mustard powder or Dijon mustard

1/2 cup organic ketchup

1 finely chopped onion

1/2 finely chopped red pepper

1/4 - 1/2 cup milk

1 1/2 tsp salt 

1 1/2 cups bread, roughly crumbled

1 1/2 tsp xylitol

Sauce for topping:

1 cup ketchup

6 tablespoons xylitol

4 tsp mustard powder  

Mix together all the ingredients and press into a loaf tin. Bake for 1 1/2 hours at 350°F.  

Sauce: mix together all sauce ingredients together and spoon over the meatloaf in the last 10 minutes of baking time.  

Easy and delicious!  

Posted by Michele O'Donovan

 
Beef Stroganhoff

1.5lb Beef strips – browned

Add chopped mushrooms 

Add enough water to cover the beef 

11/2 tsp trocamare/sea salt 

2 level desert spoon of onion powder (stir in boiling water first and then add) 

A dash of garlic powder and pepper (optional) 

Add to a pot and simmer on low for an hour or until meat is tender.  Add 1 cup of cream (or more - depending on the amount of sauce desired) Thicken with potato flour. 

Taste – if needed add mustard powder. 

Serve with rice or pasta. 

Enjoy! 

Posted by Michele O'Donovan

Nicki's Lentil Stew

4 Carrots chopped

3 Potatoes chopped 

2 Aubergine/Brinjal chopped 

3 Zucchini/Baby Marrows chopped 

1 Onion chopped 

1 cup of lentils 

1 tin of chopped tomatoes 

1 tsp trocamare or season to taste 

Water 

Any other vegetables (optional) 

Pinch of cayenne (optional)

Place all of the above ingredients in a large saucepan and simmer for 40 – 50 minutes, or until tender.  

Delicious, healthy and low fat. 

Posted by Michele O'Donovan

Spaghetti Bolognaise

1 package of organic ground beef

1 chopped onion

1 tin of chopped tomatoes

1 tin of tomato paste

½ - ¾ cups of organic tomato sauce

½ cup of water (can add a bit more if needed)

1 tsp mixed herbs

A dash or two of pepper

Season with Trocamare to taste

2 Bay Leaves (optional)

Chopped mushrooms (optional – this makes the dish go slightly further)

In a large pot, fry chopped onions, add ground beef and season with trocamare. Cook until the ground beef is no longer pink. Ensure that you continually break up the ground beef with a wooden spoon so it doesn’t cook in large chunks of meat. Drain the juices from the cooked ground beef. Add remaining ingredients and cook over a low heart for approximately 30 minutes, stirring a few times during cooking.

Serve with spaghetti and sprinkle with cheese.

Breakfast idea: Left over ground beef freezes wonderfully and is great heated up and served on a piece of organic toast for breakfast.

Posted by Michele O'Donovan