Chicken and Veg Casserole


Chop the veg, it doesn’t need to be finely chopped:-

2 large carrots

2 leeks

3 small onions

10 new potatoes

1 heaped tbsps of virgin coconut oil

3 organic chicken stock cubes

2 cloves of garlic

4 chicken breasts chopped into medium pieces

Herbs to garnish

Chop the veg does not need to be fine, in a large pan melt the coconut oil and add all  the veg plus the chopped chicken . Cook on a medium heat for 5-10 minutes. Make the stock in a jug with the stock cubes and boiling water let the cubes dissolve and pour onto the chicken/veg mix, stir well simmer for 10 minutes and pour into your slow cooker or cook in a casserole dish in the oven. Use the automatic or low heat on a slow cooker and leave for 2-3 hours. Again if using he oven select a low setting and leave for up to two hours. Keep a check on it to make sure there’s enough stock.

Serve in bowls topped with finely chopped fresh herbs.

A perfect warming dish for all the family, easy simple one pot cooking.


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Thai Salmon Cakes


4 boneless salmon fillets cut into chunks
1 tbsps of clean Thai red curry paste
Thumb size piece of fresh root ginger grated
1 bunch of fresh coriander chopped
Very finely sliced green beans
Coconut oil for frying

Food process all of the above ingredients until it is roughly chopped. Shape the mixture into burgers. Heat the coconut oil in a frying pan and fry the cakes for 4-5 minutes on each side.

Serve with a green salad and lime wedges.

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ABC’s Easy Yummy Thai Curry

Serves 4


1tbsp of clean Thai curry paste
2 tbsp of Virgin coconut oil
Pouch or tin of clean coconut milk
Shredded lime leaves
3 large chicken breasts/shredded beef/kind prawns and seafood
If vegetarian use lots of veggies
Chopped peppers/aubergine/courgette/French Beans/peas

Melt coconut oil in a large frying pan and add the Thai paste, mix and add your meat/fish/veg.

Let them fry on a medium heat until nearly done. Add 3/4 of the clean coconut milk.

Let it simmer and mix well. You can add chopped coriander and shredded lime leaves before serving.

Eat this with coconut jasmine rice (a tea cup per person) or rice noodles. When the rice is almost cooked pour in the remainder of the coconut milk.



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One finely chopped red onion
1 large chopped red pepper
1 chopped courgette
1 chopped aubergine
1 tbsps coconut oil
1 tin of chopped tomatoes
Finely chopped fresh herbs

Melt the coconut oil in a large pan, add the onion and a bit of garlic and fry it until browned.

Add the remaining veg until it’s almost cooked, and pour in the tin of the chopped tomatoes and 2 tbsps of tomato puree.

Simmer on a low heat until cooked. You can even have it over the top of a lovely jacket potato.

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Loaded Sweet Potato Skins

Bake a sweet potato. After pricking it a few times pop it in the oven for 40-60 minutes at 200 degrees depending on the size.

Fry some chopped bacon in a little bit of coconut oil until browned. Scoop out the flesh of the potato and mash it, mix in the bacon and sprinkle on some greated cheddar. Grill to melt the cheese and serve.

Feta and sundried tomato and olives version – Crumble 1oz of feta cheese, chop 5 olives and two sundried tomatoes and mix into the mashed potato.



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3 Bean Huevos Rancheros

This makes 2 freezer portions too – serves 2


Fry 2 chopped onions and 3-4 cloves of crushed garlic in coconut oil until browned.

Add two tins of chopped tomatoes, one chopped red pepper, chilli flakes to taste, cumin 2 tsps, 1 heaped tbsps of tomato puree and mix well.

Drain and wash a tin of kidney beans, a tin of chickpeas and a tin of butter beans and add to the mix.

Stir well and simmer.

Take out some of the mixture to freeze. In your frying pan leave enough mixture to cover the bottom.

Make 3-4 holes and crack an egg in each and cook for a few minutes.

Sprinkle with grated cheese and melt under the grill.

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