Quick and easy meal ideas that taste great and are good for you!

Breakfast ideas:

• Homemade muesli - wheat free, using rolled oats, a selection of raw nuts and seeds and fresh fruit - served with natural yoghurt or soymilk
• Your choice of puffed rice, corn, millet, quinoa, amaranth with slithered almonds, sunflower seeds and pepitas and fresh fruit - served with natural yoghurt or soymilk
• Toasted rye bread with hommus, fresh salmon and avocado, nut spreads
• Boiled egg with wholegrain toast
• Fresh fruit smoothie using natural yoghurt and soymillk
• Fresh fruit salad using 2 pieces of fruit (excluding melons) served with natural yoghurt and raw nuts and seeds

Substitutes for:

• cow's milk - yoghurt, soy, goat's, rice, almond or oat milk
• butter - avocado, hommus, nut spreads, tahini, olive oil, olive oil spreads
• wheat bread - rye, spelt, oat, barley, corn  and gluten free breads
• commercial breakfast cereals - wheat free muesli, puffed rice, corn, millet, quinoa, amaranth

Lunch or Dinner ideas:

• Chicken - organic thigh fillets marinated in olive oil, freshly squeezed lemon juice and seasoned with dried oregano, salt and pepper.  Grill or fry in a non-stick pan
• Salmon - fillets marinated in olive oil, fresh parsley chopped finely, dried basil leaves, crushed garlic and seasoned with salt and pepper.  Grill or bake.
• Brown rice salad - cooked brown rice, roasted vegies of your choice (sweet potato, eggplant, red capsicum & red onion work well) dressed with olive oil, balsamic vinegar, salt and pepper.  Prior to serving toss through some fresh rocket leaves.
• Roasted vegie salad - eggplants, red capsicum, zucchini, yellow squash, roma tomatoes and red onion lightly dressed in olive oil and baked in the oven.  Dress with balsamic vinegar and salt and pepper.
• Root vegie salad - your choice of carrot, sweet potato, pumpkin, turnip, swede and parsnip - baked in the oven.  Dress with a blend of tahini and fresh lemon juice.
• Egg & vegetable bake - your choice of steamed vegies, add to whisked silken tofu & eggs.  Season with salt and pepper, pour mixture into a baking dish and bake until cooked.