From Mireille Guiliano’s The French Women Don’t Get Fat Cookbook
Sardines are one of the most concentrated sources of Omega 3 fatty acids DHA & EPA, phosphous & Vit D (essential for bone health).
100g sardines in spring water, drained (we quite like ours in olive oil – just make sure no nasty oils!)
2 tbs organic butter
1 tsp Dijon mustard
1 tbs chopped fresh parsley
1 tbs chopped fresh chervil (French parsley available all year round)
1 tsp lemon juice
Salt & pepper to taste
Toast of your choice or crackers to serve
Note: You can substitute chervil for dill, baby spinach leaves or extra parsley.
- Mash sardines in a bowl with a fork. The original recipe calls to remove the bones, however, these are full of the calcium & Vit D!
- In a separate bowl, combine butter mustard, parsley, chervil, & lemon juice. Stir until smooth.
- Add mashed sardines & mix gently.
- Season to taste and spread on toasted bread.
GRW Serving tip:
Fresh avocado is a lovely addition to the toast with an extra squeeze of fresh lemon juice, cracked pepper & dusting of turmeric. You can also boil an egg on the side or make a herb omelette to make a larger meal. We are literally addicted to this dish at the moment!
Serves 4 as a snack; Serves 2 as a light lunch
This recipe is much lighter than a traditional fish pie and also very simple to prepare.
800g potatoes, peeled & cut into chunks (GRW also like sweet potato, parsnip or cauliflower)
1 garlic clove, crushed
4 spring onions, sliced
Grated zest & juice of half a lemon
Salt & pepper to taste
2 tbsp olive oil plus extra to drizzle
½ cup crème fraiche (or natural yoghurt)
3 anchovy fillets finely chopped (optional)
1 tbsp capers drained
Handful flat leafed parsley, chopped
800g mixed fish (such as salmon, firm white fish, prawns) cut into large chunks.
Handful baby spinach
- Preheat oven to 200C.
- Cook potatoes in salted boiling water for 15-20 mins until very tender. Drain.
- Return to pot & add garlic, spring onion and lemon zest. Season with salt & pepper and stir in olive oil, breaking up potatoes as you go. Set aside to cool.
- Put creme fraiche, anchovy fillets, capers, parsley & lemon juice in a large bowl. Stir well & season.
- Fold through fish & spinach. Spoon into a large oven proof dish or 4 small ramekins.
- Top with rough potato mash.
- Drizzle with olive oil and bake in oven for 20 mins or until golden. Serve with a green salad or steamed green beans.
When choosing your fish, Salmon has a very high Vitamin D content amongst its oily fish friends. You could also add some mushrooms for more Vitamin D.
We believe that if you consciously start your day well, then it will have a domino effect on the rest of your day. You need a SIMPLE yet EFFECTIVE daily habit. This one you can do whilst saluting the rising sun or walking around the house trying to find that missing sock. Lemon water is essential for daily detoxification as it increases the production of liver enzymes. This tonic maximises the removal of toxins from the body, increases efficiency and function of the digestive tract and creates a clean slate for the day.
Make sure you put a big POST IT NOTE on the kitchen bench as a daily reminder with a bag of lemons!!!! This will help set yourself up to succeed!
Add juice of ½ lemon to a glass of warm water. Do not use boiling water as this destroys the beneficial enzymes of the lemon. Enjoy!
Run out of lemons? You can substitute with other alkalizing ingredients such as:
- 1 tsp Apple Cider Vinegar (ACV). Ensure it has the mother (cloudy parts in vinegar). We like Braggs ACV.
- 1 tsp spirulina powder.
Add a squeeze of lemon juice to your green tea to absorb even more antioxidants!
½ cup almond milk + ½ cup water, warmed on stove top
1 tbs coconut oil
1 tbs raw cacao powder
½ tsp turmeric
½ tablespoon maple syrup
¼ tsp cinnamon
Pinch sea salt
Pinch cayenne pepper (optional)
- Warm almond milk and above ingredients in a saucepan. Whisk until well combined. Another option is to put warmed ingredients into a blender & blend.
You can use any milk such as coconut milk. Try varying flavours with local honey, nutmeg, cardamom, vanilla bean powder.
You can also add ½ tsp superfood powders such as Loving Earth’s raw Maca, Mesquite or Camu Camu powders.
- Essential fats from coconut oil.
- Antioxidants, hormone balancing, anti-inflammatory and blood sugar regulating cinnamon & turmeric.
- Essential minerals from sea salt.
- Protein & Vitamin E from almond milk.
- Hydrating water
- Warming to assist digestion.
- Option to stimulate metabolism with cayenne.
- Maca rich in Vit B, C & E. Great for energy & balancing hormones.
- Raw cacao protects the nervous system, reduces blood pressure, contains potent anti-oxidants (more than acai, goji berries, blueberries), mood boosting. What’s not to love?
This recipe from Gina’s grandmother is all about being home baked with quality ingredients. See notes below to make them even more nourishing and delicious.
Anzac biscuits were traditionally made during WW1 by the loving wives, mothers & daughters of Australian soldiers. The nourishing ingredients were based on what was readily available & could last the journey to Gallipoli. They were originally named Soldiers Biscuits.
- 1 cup organic traditional wheat free oats (we like Street Organics Oats)
- 1 cup dessicated coconut (preservative free)
- ¾ cup plain organic flour (can be substituted with GF option such as brown rice flour)
- ½ cup organic raw caster or coconut sugar (reduced from ¾ cup caster sugar in original recipe)
- pinch salt
- 125g organic butter
- 2 tbs water
- 2 tsp golden syrup
- ½ tsp bicarb soda
- Combine rolled oats, coconut, sifted flour, sugar & salt in a bowl.
- Combine water, butter & golden syrup in a saucepan.
- Stir butter mix on low heat until butter has melted.
- Add bicarb soda to melted butter mix and allow mixture to fizz.
- Pour fizzed butter mix into dry ingredients.
- Mix well with damp hands.
- Put teaspoonful of mixture on to one damp palm, and gently press flat with the other damp palm (grandmother’s invention!).
- Place on a greased baking tray (or line with baking paper) and bake in moderate oven (170C) for 10 mins or until browned. Don’t over bake!!
- Allow to cool on tray before devouring (or they will crumble).
Add some chia seeds, sunflower seeds or pepitas for some extra protein, nutrients & crunch! You can also replace the flour with a combination spelt, teff and brown rice flours.