Flavoured Water Menu 

Strawberry Water   Cinnamon & Spice     Cucumber    Lemon grass & ginger   Lemon citrus
Mint Water   Vanilla         Apple   Rose Water   Orange

Tips for preparation

  1. Flavoured water is best drunk within 24 hours
  2. Water may need to sit with addition fruit, flower or spice for 1hr – 3hrs before serving.
  3. Fruit will need to be cut to release their fragrance
  4. Flavour of herbs and spices can be increased by placing a small amount of boiled water on the leaves or bark prior to chilling
  5. Drinks approximately 8 glasses (2 L) of water per day.

Quick Ricotta Treats – Sweet and Savoury

Baked Berry Ricotta cakes (Sorry I forgot to take a picture)
500gm Low fat Ricotta (drained)
6 cubes of frozen raspberries or other berries (thawed and drained)
or large handful of fresh berries (lightly cooked and drained)
3 table spoons of Honey
1 teaspoon of vanilla extract
1 egg
2 tablespoons of almond meal (or Flour)
Dollop of cream and shaved chocolate and an extra drizzle of honey for cake tops (optional)

Grease a muffin pan with butter or olive oil. Pre heat oven to 160oC. Thaw and squeeze excess moisture from berries. Mix all ingredients together with ricotta, almond meal (flour). Lightly whisk egg and mix with the rest of the ingredients. Spoon mixture into muffin pans filling to top. Baked for 20-25 minutes until lightly golden on top. Extra berries can be placed on top for last 5 minutes to melt. Serve with cream and extra berries. Makes 6 cakes

Baked Ricotta & Spinach Cakes

500gm Low fat Ricotta (drained)
6 cubes of frozen spinach (thawed and drained)
or large handful of fresh spinach (cooked)
1 clove garlic
2 shallots
1 small tomato
1 egg
2 tablespoons of almond meal (or Flour)
1 large bunch of soft herbs (parsley, basil or chive)
Salt & Pepper to taste
Sprinkle of parmesan for cake tops (optional)

Grease a muffin pan with butter or olive oil. Pre heat oven to 160oC. Thaw and squeeze excess moisture from spinach. Chop garlic shallots, tomato and the herbs of your choice into fine pieces. Mix all ingredients together with ricotta, almond meal (flour) and Salt and Pepper. Lightly whisk egg and mix with the rest of the ingredients. Spoon mixture into muffin pans filling to top. Baked for 20-25 minutes until lightly golden on top. Parmesan can be placed on top for last 5 minutes to melt. Serve with salad and a drizzle of your favourite salad dressing. Makes 6 cakes

Night & Day Comfort Foods for Drinking
Great way to start or finish the day

ARRC Smoothie Basic Recipe
250ml skim milk (cow, rice, soy or lactose free)
3 tablespoons of vanilla ice-cream or yoghurt
with the use of your shaking skills in a milkshake maker or an electric blender mix the basic recipe with the taste sensation ingredients of your choice

ARRC muscle smoothie (to boost your energy levels at the start of the day)
Add 3 tablespoons of 1 of the following
1. powdered milk powder or
2. Vanilla Sustagen or
3. protein powder, or as an extra protein boost
4. 1 egg

ARRC immune balancer
Add a teaspoon each of psyillium husks, oats, flaxseeds, ground almonds and sesame. Add also a teaspoon of honey for sweetening if needed.

Shades of Pink & Purple (the antioxidant elixir)
Add a half a cup of fresh or frozen berries – strawberries, raspberries, blueberries or blackberries

Beehive ARRC smoothie (sugar & spice & everything nice)
Add 1 tablespoon of honey and a large dash of cinnamon spice
This is particularly good if heated and enjoyed to ease into a sleepy state.

Tropical tide smoothie
Add a banana and 2 tablespoons of crushed pineapple or mango and a large sprig of mint

Cherry delight (to be shared)
Add a ½ cup of morello cherries and tablespoon of desiccated coconut

ARRC Café ( the morning eye opener)
Add either a teaspoon of instant coffee or a 20mls of espresso coffee

Silky & Sexy Smoothie
Add ½ teaspoon of vanilla extract (non alcohol based), a sprinkle of nutmeg and ground cardamom and 3 squared of milkchocolate or a tablespoon of chocolate ‘Quik’ or ‘milo’ or chocolate drink powder

William ARRC tell smoothie
Add apple and a touch of cinnamon spice

ARRC tail
Add a smallish nip of ‘Baileys Irish cream’ or ‘Kahlua’ and a tablespoon of cream. Add a morello cherry for decoration.

Night Velvet (smooth and delicate end to the night)
Add a smallish nip of crème de Menthe, a tablespoon of chocolate drinking powder and a large sprig of mint.

Whatever your smoothie choice sit back, relax and enjoy what delights life can bring.

Marline’s Munchies

After a large number of requests for this recipe I am able to provide you with my version of the tasty cakes, (the chef catering our education days was holding tight on his version).  After many attempts at perfecting the taste I think I am close. 

Sweet Potato Risotto and Risotto cakes

These tasty cakes are made from left over Risotto and are gluten free with full flavour. It is best if the Risotto was from the night before. 

To make the risotto
500gm of sweet potato peeled and cubed into small pieces of about 2 cm
2 ½ cups of gluten free chicken or vegetable stock
2 ½ cups of Arborio rice
½ cup white wine
Extra cup of water
½ cup Fresh herbs chopped fine (I use parsley, thyme, and a little marjoram or oregano.  Chives work well also)
1 clove crushed garlic
1 onion
Knob of butter
1 tbsp olive oil
½ cup of grated parmesan


Toss sweet potato cubes in half the oil and roast at 220OC until tender.
In a large heavy bottomed saucepan cook the onion and garlic in the remaining oil.
Add the rice grains and stir through the onion and garlic and cook dry for about a minute.
Add the white wine and allow to absorb for a minute
Add the stock and give it a good stir to coat all the grains (some people swear that you have to add a small amount of stock and stir continuously only adding more when the stock is absorbed.  
Im lazy & time poor & rarely do what I’m told when cooking, so I add it all at the one time give it a good stir then let it absorb slowly.  Never had a problem).  Once all the stock is absorbed have a taste to test whether the rice is tender, but still a little firm in the centre.  Should take about 20-25 min. Add the extra water if needed.
Stir in the grated cheese, butter and herbs.
Serve risotto immediately or make Risotto cakes. Risotto can be stored up to 3 days in fridge

To make the risotto cakes
To left over Risotto add 100 gm of drained fetta and shape into flat cakes about 1 cm thick.
Pan fry cakes over medium heat in an oiled pan for 2-3 minutes each side until golden.  
Serve with salad or use as a burger substitute.


Pumpkin or carrot cubes can be substituted for the Sweet potato and for extra burst of flavour your can also add some cooked drained spinach
Also try some pieces of chicken Or small pieces of cooked bacon in the cake mix
Cakes once fried can be served hot or cold.  Great for lunch boxes.

“Gluten-free Christmas”

Gluten-free food that tastes great by Rick Grant
Christmas mince tarts

250g raisins
250g sultanas
250g currants
75g mixed peel (optional)
300g Granny Smith applies, peeled and finely chopped
1 tablespoon gluten-free good quality marmalade
100g butter or Nuttelex
Grated rind of ½ orange
Grated rind of ½  lemon
½ teaspoon cinnamon
Pinch allspice
Pinch nutmeg
230g brown sugar
250ml brandy
1 packet of “The Pastry Pantry” gluten-free sweet shortcrust pastry
Sheets (3 sheets per pack)
1 egg, lightly beaten
White sugar, for dusting

Ideally, prepare the fruit a month in advance.

Place all fruit, marmalade & butter or Nuttelex in bowl of food processor.
Pulse for a few seconds until the fruit & butter have combined.

Remove to a large mixing bowl & add the rind & spices.  
Mix well to combine.  
Dissolve sugar in brandy & pour over the fruit mixture.  
Cover & allow to stand overnight in the fridge.
The next day remove from the fridge & stir the mixture again.  Place mixture in clean, heat sterilised jars for at lest 4 weeks before using.
To make tarts, preheat oven to 170°C/150°C fan-forced & grease 2 x 12-hole muffin trays.  
Lightly sprinkle some fine rice flour over the tin & invert tin over the sink to remove unused flour.
Thaw pastry sheets according to packet instructions.
With a cutter, cut out the bases of the tarts and carefully push into the tins.
Fill each tart with mince, ensuring no more than three-quarters full.
Cut tops of star shapes to cover.  
Lightly brush tops with beaten egg & then sprinkle with white sugar.
Place the muffin tin onto a baking tray & bake in the oven for 13-15 minutes until tops are just golden.
Remove from the oven & allow to cool in the tins before removing & place on a wire rack to cool completely.
Serve the tarts on a serving tray or serve warm with some whipped cream on the side.
Makes 24
Nutritional information per serve
Fat 9.1g, saturated fat 3.8g, protein 3g, carbohydrate 35.7g, sodium 155mg, energy 1289kJ (308 Cal) GI high

Green Smoothie Recipe

by Belinda Sugden (Member)

Green apple
Kiwi Fruit
Honey Dew
Beetroot leaves
Bok Choy

Simply blend your favourite green ingredients in a good blender.  I have a Vita Mix Blender which is commercial as well as home use.  
Blend down to juice leaving no lumps. Add ice.

You can also add other fruits such as oranges, pineapple, rock melon, watermelon, strawberries, blue berries, mangoes, passionfruit etc, even though these are not green they add a lovely flavour.

Use mostly green fruits or vegetables as you get used to taste.  I have mostly green and eventually mostly vegetables with less fruit.  Feel wonderful!
Use as a meal replacement for breakfast getting all the vitamins in one drink.
Usually  make up a jug and leave in fridge which lasts some one - two days.  If feeling drained in afternoon I also have another smoothie.

Book to get is “Green for Life” by Victoria Boutenko - very interesting to reach the benefits of greens.  

Other books on “Raw Foods” are also good to adopt.

Thanks Belinda for sharing your famous green smoothie recipe.

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