FREE TASTE

12 RECIPES

James Colquhoun and Laurentine ten Bosch

THE RECIPE BOOK

84 QUICK AND DELICIOUS GLUTEN-FREE RECIPES

FOR A VIBRANTLY HEALTHY LIFE!
 Our
Philosophy
The Food Matters philosophy is simple.
You are what you eat.

Every day the food we put into our mouths

nourishes our cells and, by extension, every
other aspect of our being: mood, energy levels,
hormones, cravings, brain function, sex drive,
digestion, sleeping patterns and more.

What works is different for everybody, yet

when we feed our body the most
nutrient-rich and healthful foods, we can
help to prevent disease, gain more energy,
manage our weight naturally and feel amazing!
Laurentine and I created this recipe book to
show you how easy it is to eat and enjoy foods
in their most natural, wholesome state, the
way nature intended.

We hope you use this cookbook as a tool to

gradually improve what you eat on a daily
basis; including more local, fresh, organic and
natural options at each meal. Its designed to
be your kitchen companion, sitting on your
bench top, guiding you through each dish,
providing you with a variety of nourishing
options.

We have carefully selected each and every

recipe to ensure it is nutritious, easy to prepare
and tastes amazing, so you can start to feel the
benefits of eating more nourishing, wholesome
foods in no time!
 Legend
Easily find the recipes that meet your dietary requirements

Vegetarian Grain-Free
Free from meat and seafood, Free from all grains and grain products
Vegetarian may contain dairy and/or eggs

Egg-Free
Gluten-Free
Free from egg-containing ingredients
Free from gluten-containing ingredients

Dairy-Free Healing
A cultured, probiotic and digestive aid
Free from dairy products

Raw
Nut -Free No heat treatment above 111 degrees Fahrenheit
Free from all tree nuts (44 degrees Celsius), suitable for vegans

Cook's Notes
All cup and spoon measurements are level and based on US metric measures.
Oven temperatures are for standard home ovens.

QUANTITY 1 TEASPOON (TSP) 1 TABLESPOON (TBSP) CUP CUP CUP 1 CUP 1 PINT 1 QUART 1 GALLON

USA METRIC 5 ML 15 ML 60 ML 120 ML 180 ML 240 ML 475 ML 950 ML 3.8 L

AUSTRALIAN METRIC 5 ML 20 ML 60 ML 125 ML 180 ML 250 ML 475 ML 950 ML 3.8 L

 Super
DETOX GREEN JUICE
Detoxify, alkalize and improve your energy with this gorgeous green juice!
Its the perfect start to your day! Serves 1.

INGREDIENTS

1 small cucumber 1 small lemon or Optional: 1 tsp barley

lime, peeled grass, wheatgrass or
2 kale leaves spirulina powder
2 to 3 celery stalks,
1 pear or apple leaves removed

METHOD
Juice all ingredients.
T| P
This green juice is rich in
chlorophyll and highly
alkalizing. Chlorophyll helps
the detoxification process,
inhibiting the absorption of
environmental pollutants
and rids the body of nasty
chemicals.
 Cellulite
PURGER JUICE
This zinger is a juicy treat that helps to detoxify the body in one of the most
delicious ways possible! Youll feel revitalized and refreshed with this citrusy
blend! Serves 1.

INGREDIENTS

2 red grapefruits, peeled 1 orange, peeled Handful mint

METHOD
Juice all ingredients. T| P
Grapefruit supports a
reduction in cellulite by helping
to improve blood circulation,
insulin resistance, and weight
management. Its also
anti-inflammatory and rich in
Vitamin C which is essential
for collagen production, a key
component of healthy skin!

JUICES / PAGE 5
 Real
CHOCOLATE MILKSHAKE
Just like a chocolate milkshake only much more delicious, and packed
with antioxidants! Serves 1.

Vegetarian

INGREDIENTS

1 cup milk (nut milk, 1 tsp coconut oil 1 tbsp maple syrup
coconut milk or or raw honey
organic dairy milk) 1/2 tsp ground
cinnamon Pinch sea salt
1 tbsp raw cacao
powder 1/2 tsp natural 6 ice cubes
vanilla extract

METHOD
Blend all ingredients until smooth and frothy. T| P
Cacao is a great source of
anandamide and theobromine,
which positively influence
our creation of feel good
hormones, helping to increase
feelings of bliss and
alleviating depression.

SMOOTHIES / PAGE 6
 Breakfast
BREAD
A great alternative to store-bought bread! Use for breakfasts, lunches and
snacks. Toasted or untoasted, this bread is great with sweet or savoury
toppings. Yields 1 loaf.

Vegetarian

INGREDIENTS

2 cups almond meal 1 tsp bicarb soda 1 tbsp maple syrup

2/3 cup tapioca starch
/arrowroot flour
2 tbsp flax meal
1 tbsp chia seeds
Pinch salt 1/4 cup coconut oil
3 free-range eggs 1 tsp apple cider vinegar
1/4 cup coconut milk,
canned or homemade

UTENSILS
Loaf tin
2 x mixing bowls

METHOD
1) Preheat oven to 350 F (180 C) and line a loaf tin with parchment paper.
T| P
This grain-free loaf is
2) Combine the dry ingredients together in one bowl and whisk the wet higher in protein, healthy
ingredients together in another bowl. fats and fiber than most
3) Combine both wet and dry ingredients together and pour into loaf tin. commercial breads making
it a much healthier
4) Place the loaf tin in the oven for 30 to 40 mins or until golden brown
choice.
on top and cooked through. Place a skewer in the centre of the bread
and when the skewer comes out clean, the bread is ready.

BREAKFASTS / PAGE 7
 2-Ingredient
PANCAKES
Quick, easy, delicious! All it takes is two ingredients for an amazing breakfast!
Loaded with protein, theyre a filling everyday treat! Serves 1.

Vegetarian

INGREDIENTS

1 banana, peeled, 2 free-range egg Coconut oil or

chopped roughly butter for frying

Optional: serve with fresh strawberries and yogurt, cinnamon, butter, maple
syrup or sweetener of choice.

UTENSILS
Frypan
Mixing bowl
Whisk or fork

METHOD T| P
1) Whisk egg in a bowl, add the banana and mash together to A lighter alternative
form a batter. to regular pancakes
without the
2) Heat 1 tbsp of coconut oil or butter in a frying pan and pour
carbohydrate
in the batter to create a thin pancake. Alternatively pour batter in
overload and blood
3 spots to make small pancakes. These ones are easier to flip. sugar rush.
Let the pancake cook through before flipping it. After flipping it,
let the other side cook through.
3) Serve with fresh strawberries and yogurt, cinnamon butter, pure
maple syrup, nut butter and seed sprinkle or your desired toppings.

BREAKFASTS / PAGE 8
 Breakfast
NORI ROLL
A protein-rich, savory roll packed with nutrients to sustain you all morning
long. Its a sushi roll twist on a breakfast omelette that you can take with you
on the go. Serves 1.

Vegetarian

INGREDIENTS

1 sheet nori Handful soft greens 1 tsp organic butter

(spinach, arugula, or coconut oil
1 free-range egg bitter greens)
Sea salt to taste
Half avocado

DRESSING

Pinch chives, 2 tbsp organic yogurt 1 tsp ground

finely chopped (coconut or dairy) turmeric

UTENSILS
Bowl
Whisk or fork
Frypan

METHOD
1) Whisk egg in a bowl. Meanwhile, heat 1 tsp organic butter or
T| P
This is a perfect breakfast;
coconut oil in a pan and pour in the whisked egg to create a mini it's packed with healthy
omelette. Once cooked on one side and cooked through, set aside. fats, healthy protein and
2) Mix together chives, yogurt, and turmeric. anti-inflammatory
3) Spread the sheet of nori on a cutting board, drape the omelette ingredients.
overthe sheet and spread the avocado slices over it, dollop on the
dressing and a pinch of salt.
4) Roll up the egg filled nori, cut in two and eat immediately in
order not to let the nori go soggy.
 Zucchini
pomodoro
(RAW PASTA)
One of our absolute favorites! Its quick to make and tastes just as good as the
regular pasta version, without the heavy feeling post-meal! Serves 1.

Vegetarian

INGREDIENTS

3 zucchini 1/4 cup olive oil 2 tbsp parsley

or basil
1 cup tomatoes 2 cloves garlic
1 tsp sea salt
6 soaked sun-dried 1 fresh date
tomatoes

UTENSILS
Spiralizer or vegetable peeler
Food processor or blender

METHOD
T| P
Zucchini provides you
1) Soak the pitted date in warm water for 10 to 30 minutes to allow with lutein and zeaxanthin,
them to soften and sundried tomatoes. two carotenoids that
2) Spiralize the zucchini into noodles, or with a peeler into ribbons. promote healthy eyesight!
Theyre also a source of
3) For the sauce, place remaining ingredients in food processor/
magnesium, folate
blender until smooth.
and fiber.
4) To serve, place the zucchini noodles/ ribbons into bowls and pour
the raw source over the top, just like you would for a bowl of pasta.
 Crispy
OVEN-BAKED FISH
This crunchy nut and herb crust adds a delicious texture and flavor. We love
this with a side salad or some homemade sweet potato fries! Serves 2.

INGREDIENTS

2 fish fillets - thick,
firm, white, non-oily
(snapper, trout, sea
bass, cod, halibut,
sole, turbot, whiting,
or wild barramundi)
1 cup parsley, finely Salt and pepper to taste
chopped
1/2 cup nuts (almond,
1/4 cup nutritional brazil, cashew, pecan,
yeast/ parmesan/ macadamias), pulsed
pecorino in a blender to a fine
crumb
1 free-range egg

UTENSILS
Baking dish
Mixing bowl
Whisk or fork

T| P
METHOD Did you know nutritional
1) Preheat oven to 350 F (180 C).
yeast is extremely nutrient-rich?
Its loaded with B Vitamins
2) Chop parsley, add the nutritional yeast or cheese of choice,
and is the only vegan source of
the nuts and mix in a bowl.
essential Vitamin B12. With a
3) In another bowl, beat 1 egg and dip the fish fillet in the egg to coat.
nutty, cheesy flavor, you can
4) Dip the eggy fillet in the herb mix and press firmly down so that all add it to practically any
the ingredients can stick on. You can then refrigerate for as long as you savory dish!
need before you cook.
5) Bake for 10-15 mins or until you feel the fish springing back and
youre done!
TIP- I wait for my guests to arrive and put the fish in to cook 15-20 mins
before we want to eat.

MAINS / PAGE 11
 Zucchini
FRITTERS
Fritters make a great meal anytime of day! Make a big batch, freeze them, and
reheat when needed for a quick and easy meal solution! Serves 3.

Vegetarian

INGREDIENTS

2 cups grated vegetables Butter or coconut oil 1 tsp dried mint

(zucchini, carrot or sweet for frying
potato) Sea salt and
1 tbsp dill, finely pepper to taste
2 free-range eggs chopped

1/2 cup onion, finely

chopped/ grated

UTENSILS
Grater
Knife
Frypan
Spatula
T| P
Zucchini and carrot
METHOD both have a high water
1) Grate the zucchini with the skin on and add some salt. Let the content. When paired with
protein and fat from the
mixture stand for a while you chop the onion.
eggs, these fritters make
2) Squeeze the veg with your hands and discard excess water, and a filling, nourishing meal
then mix with the onion, the spices and the eggs until you have a without that unwanted
thick pancake-like batter. heavy feeling!
3) In a frypan, heat the oil or butter and fry the batter in batches
of 4 small pancake-size fritters for about 2 minutes on each side on
medium heat, or until slightly brown.
4) Serve with a tossed green salad dressed with lemon and olive oil.

MAINS / PAGE 12
 Sweet
POTATO FRIES
These sweet potato fries never last long in our kitchen! A delicious substitute
for regular fries! Serves 3.

Vegetarian

INGREDIENTS

1 sweet potato 1/2 tsp sea salt 1/2 tsp ground cumin

2 tbsp coconut or 1/2 tsp ground 1/4 tsp ground

olive oil paprika turmeric

UTENSILS
Baking dish

METHOD
1) Preheat oven to 350 F (180 C). T| P
2) Wash, peel and cut the sweet potato into wedges (like thick Sweet potatoes have a lower
fries). glycemic load and glycemic
3) Toss the wedges with coconut or olive oil and spices (except index than regular potatoes,
meaning your blood sugar
salt) in a bag or bowl. Arrange the wedges in a baking dish,
won't rise as high when you eat
making sure they're separated and not bunched together. a sweet potato compared to a
Sprinkle with sea salt. white potato! Plus, theyre
4) Bake the sweet potatoes for 20 minutes or until done. rich in beta carotene
This can be served over a tossed green salad with some nuts, and vitamin C!
or as a side dish.

SNACKS / PAGE 13
 Chocolate
PUMPKIN COOKIES
These soft pumpkin cookies are one of our absolute favorites!
Just try stopping at one! Serves 16 to 18.

Vegetarian

INGREDIENTS

1 1/2 cups pumpkin
(skin removed and
cut into 1 inch cubes)
1/4 cup softened
butter or coconut oil
1/4 cup maple syrup
1 tsp vanilla extract 1/4 cup 70 - 85% dark
chocolate chips or chop a
1 1/4 cups buckwheat
block roughly into chunks
flour or coconut flour
1/4 tsp sea salt
2 tsp ground
cinnamon

UTENSILS
Mixing bowl
Baking dish

METHOD T| P
Adding vegetables like
1) Preheat oven to 350 F (180 C). Coat pumpkin cubes in 2
pumpkin, sweet potato and
tablespoons melted coconut oil/ softened butter. Roast the
beetroot to your sweets is
pumpkin for 45 minutes or until soft. Allow to cool slightly.
a great way to pack more
2) In a bowl, mix the pumpkin pieces, butter/ coconut oil,
vegetables into your day!
maple syrup and vanilla. Stir in the flour, salt and cinnamon.
These cookies are so good;
Combine well to form a smooth batter. Stir through the chocolate
you wont even notice!
chips/ chunks.
3) Spoon tablespoon-sized rounds onto a grease-proof, paper-
lined baking tray. Spread out with the back of a spoon so they are
'approximately' 1cm thick. Bake for about 15-20 minutes. They will
still be soft and the underside should become golden brown.
4) Allow to cool completely on a wire rack before storing in an airtight
container in the fridge. They are really good when they're still warm!
 Raw
COCONUT ROUGH ICE CREAM
A super quick and easy treat made with only the goodness of wholesome
ingredients! Nothing naughty here! Serves 2.

Vegetarian

INGREDIENTS

1 cup cashews 1 cup shredded 3 tbsp cacao powder

(soaked overnight coconut
in water) 1 tbsp vanilla extract
1/2 cup maple
1 cup coconut milk syrup

UTENSILS
Blender
Spatula
Freezer-safe bowl

T| P
METHOD This incredibly creamy ice
cream contains cashews, a
1) Combine all ingredients in a high-speed blender. rich source of antioxidants,
Blend until smooth. copper, manganese and
2) Place ice cream mixture into a freezer-safe bowl and then other heart-protective
into the freezer to set, stirring occasionally. Allow to set and compounds.
eat with minimal guilt.
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