Get creative and try some GFL recipes at home!

berry and orange smoothie


Refreshing and perfect for hot summer days; get your nutrients in and cool off at the same time.


The whole family can enjoy a delicious, healthy snack.


You can make any recipe dairy free and egg free.


Go wild and experiment, and don’t forget to tag us when you make these refreshing drinks.

Berry and Orange Smoothie

Serves 1-2

-4 cups ripe strawberries    berry and orange smoothie

-1 cup plain fat free yoghurt

-1/2 cup 100% orange juice

-1 tablespoon sweetener

-4 thin orange slices (optional)


Chop all but 4 of the strawberries. Add the chopped strawberries to a food processor or blender. Add the yoghurt, orange juice, and sweetener. Process on the highest speed until a well-blended puree forms, about 15 seconds, stop to scrape down the sides of the container once or twice. Taste the mixture and sweeten with more sweetener, if necessary.

Pour into glasses. Slice the 4 whole strawberries and the orange slices halfway through to the centres. Attach 1 strawberry and 1 orange slice, if using, to the rim of each glass before serving.


Choc-Berry Chia Smoothie

serves 1

-1 cup frozen strawberrieschoc cia smoothie

-1/2 tbs unsweetened cocoa

-1/2 cup plain low-fat Greek yogurt

-1/2 cup low fat milk

-1/2 teaspoon vanilla extract/essence

-1 tablespoon chia seeds

-optional: Ice (according to desired thickness)


Blend all ingredients until smooth; add ice to make thicker (optional).

*(For dairy free option substitute yoghurt with almond/soy milk or any other milk alternative.)

*(For egg free option add a scoop of plant-based protein powder or whey protein powder.)


Breakfast Smoothie

serves 1

-1/2 cup strawberries, frozenbreakfast smoothie

-1 tbs rolled oatmeal

-1 egg white

-1 tablespoon peanut butter, no -added sugar

-½ cup low fat milk

-¼ cup cold water

-optional: Ice (according to desired thickness)


Blend all ingredients until smooth; add ice to make thicker (optional).

*(For dairy free option substitute yoghurt with almond/soy milk or any other milk alternative.)

*(For egg free option add a scoop of plant-based protein powder or whey protein powder.)


Mango-Orange Smoothie

serves 1

-1/2 mango OR ¼ mango juicemango smoothie

-1/2 large orange, peeled & seeded

-1/2 cup low fat milk

-2 tbs low fat plain yoghurt

-1 egg white


Blend all ingredients until smooth; add ice to make thicker (optional).

*(For dairy free option substitute yoghurt with almond/soy milk or any other milk alternative.)

*(For egg free option add a scoop of plant-based protein powder or whey protein powder.)



Choc, PB Smoothie

serves 1

-1 tbs unsweetened cocoapb and banana smoothie

-2 tsp no added sugar peanut butter (YUM YUM/Black Cat)

-1/2 tsp cinnamon

-1/2cup low fat milk (125ml)

-50ml cold water

-2 sweeteners OR 1tsp honey

-1 egg white


Blend all ingredients until smooth; add ice to make thicker (optional)


Not sure what to have for breakfast in the morning?

We’ve got you covered….try some GFL breakfast recipes.

Nutrient dense, to ensure you stay full for longer and get much needed nutrients and energy to get the most out of your day!

choclate oats

Spinach Egg White Frittata

Serves 2egg white red pepper and broccoli fritata

-1 tbsp olive oil

-6-8 egg whites

-1/4 cup cherry tomatoes, sliced in half

-handful cup baby spinach, chopped

-pinch tsp each Salt & pepper

-1 to 2 tbs mozzarella cheese


Preheat oven to 200°C. Grease a large shallow round baking dish/cake pan with olive oil, making sure to grease the sides well. Add remaining ingredients, stirring well and gently with a fork.

Place baking dish on top of a baking sheet lined with parchment paper just in case a bit of the oil rises above the egg white mixture (optional, but I do this to avoid grease dripping down into the oven as the egg whites rise and cook).

Bake in the oven for 30-35 minutes until egg whites are firmly set. Remove from oven and slice into 4-5 pieces when cooled.


Dark Chocolate Oats

serves 1choclate oats

-1/4 cup (40-50g) instant oats

-1/3 cup fat-free milk

-1/2 to 1 tbs unsweetened cocoa powder

-2 sweeteners, of your choice

-optional: 1/2 tsp pure vanilla essence

-optional: top with berries of your choice


Pour boiling water into oats, until desired consistency is reached.

Add fat-free milk and stir.

Add cocoa powder, sweetener and vanilla extract(optional). Stir to combine.

Taste and adjust flavour as needed. Add a bit more fat-free milk if you prefer the texture thinner. Add more cocoa powder for a more intense chocolate flavour. Add more sweetener if needed.


Creamy Fruit Bowl

Serves 1creamy fruit bowl

-1/2 cup muesli, no added sugar (I prefer the Alpen brand)

-5 to 10 berries, of your choice

-1 tsp honey

-2 tsp protein powder OR cocao

-1 sweetener, if needed

– plain OR strawberry yoghurt, no added sugar (Parmalte Fabulite)


Mix all ingredients in a bowl and enjoy!


Chocolate Muesli Bowl

serves 1choc muesli bowl

-1/4 cup Muesli, Alpen no added sugar (or any other no added sugar brand)

-100g (±6.5 tbs) low-fat/fat free yoghurt, plain

-2 to 3 tsp cocoa, unsweetened

-optional: 2 sweeteners\

-optional: top with sugar-free choc chips


Mix all ingredients and enjoy!

chicken avo salad



Good food equals good mood! Well you have come to the right place…


Give GFL lunch ideas a try, they simple, delicious and nutritious.


Give your body the best and it will return the flavour.

Cheesy Egg White Bites

Makes 12 (Serving 2-3 egg bites)bacon & spinach egg bites

-1 tbsp olive oil (to grease egg tray)

-4 cups egg whites

-1 cup spinach, par boiled

-1 cup lean bacon pieces, diced

-1 cup mozzarella cheese, shredded


Note: Preheat oven to 160°C. Fill a 9×11 baking dish halfway with warm water, then place a greased 12-count silicone muffin tray overtop.

Divide spinach, bacon and cheese among egg cups, then fill the rest of the way full of eggs or egg whites. Bake in the oven for 60 minutes or until eggs are set.

Remove egg bites from moulds once cool and serve and enjoy!


Gluten Free Ham Wrap:

Serves 1ham wrap

-2 lrge, crisp iceberg lettuce

-2 thin slices mozzarella cheese

-6 slices ham OR turkey breast

-1/2 tomato, chopped

-1/2 carrot peeled and cut lengthwise

-1/4 English cucumber

-1 tsp whole-grain mustard

-1 tsp canola mayo

-pinch garlic powder


Combine mustard, mayo and garlic powder and pinch of salt and pepper & 1 tsp water. Lay out the lettuce and fill with ham, cucumber, tomato, carrot, cheese and drizzle the dressing over. Roll like a wrap and serve.


Chicken & Avo Salad

serves 1chicken avo salad

-handful of lettuce

-1 chicken breast, grilled

-1 tbs spring onion/ red onion

-1 tbs bean sprouts

-1 tomato, chopped OR ±10 cocktail tomatoes

-1/4 avocado

-cucumber, as much as you like

-squeeze of lemon OR vinaigrette dressing


Toss all the ingredients together and top with dressing.


Tuna Salad

serves 1tuna salad

-handful of lettuce

-1 tine tuna (saltwater), drained

-1 tbs spring onion/ red onion

-1 tbs bean sprouts

-1 tomato, chopped OR ±10 cocktail tomatoes

-1/4 block feta

-cucumber, as much as you like

-1 tsp canola mayo OR vinaigrette dressing


Toss all the ingredients together and top with dressing.


Best time of the day…when you get to sit around the dinner table and enjoy a meal with the family.

Better make sure it’s a good one, to avoid disappointment, try our dinner recipes!

Hearty, wholesome goodness to fuel the body and soul.

Cauliflower Cottage Pie

-Olive oilcottage pie

-500g lean beef mince

-Pinch Himalayan salt and milled pepper

-1 onion, finely diced

-1 carrot, finely diced

-1 stalk celery, finely diced

-1cup (250g) button mushrooms, sliced (optional)

-3 cloves garlic, finely chopped

-2-3 sachets tomato paste

-1 cup (250ml) low sodium beef stock

-Few sprigs thyme


-1 large head (about 500g) cauliflower

-1 cup grated mozzarella cheese

-White pepper


Heat oil. Brown mince, and season well. Add onion, carrots and celery, and fry to soften. dd mushrooms and garlic, and fry for another 1 minute. Add remaining ingredients, and simmer for at least 30 minutes – the longer you simmer, the more delicious the result. Spoon into an ovenproof dish. Topping: Cut cauliflower into florets, and blanch until just tender. Mash roughly with a potato masher and season with salt and pepper. Pile mashed cauliflower onto mince and sprinkle cheese on top. Bake in a preheated oven at 180°C for 20 minutes, or until golden and bubbly.


Stuffed Gem Squash

Serves 2stuffed gem squash

-2 medium/large acorn squash

-5 cherry tomatoes, halved

-400-500g lean beef mince

-½ cup mushrooms

-1 small onion, finely chopped

-1 tsp whole-grain mustard

-1/2 teaspoon dried sage leaves

-1 cup fresh baby spinach

-1 tsp minced fresh thyme



-½ cup mozzarella cheese

-2 tsp red wine vinegar


Preheat oven to 95°C. Cut squash lengthwise in half; remove and discard seeds. Using a sharp knife, cut a thin slice from bottom of each half to allow them to lie flat. Place squash in a shallow roasting pan, hollow

side down; add 3cm. of hot water and halved tomatoes. Bake, uncovered, 45 minutes.

Meanwhile, in a large skillet, mince, mushrooms, onion and dried seasonings over medium heat until mince is ready. Add spinach, thyme, salt and pepper; cook and stir 2 minutes. Remove from heat.

Carefully remove squash from roasting pan. Drain cooking liquid, reserving tomatoes. Return squash to pan, hollow side up.

Stir cheese, vinegar and reserved tomatoes into mince mixture. Spoon into squash cavities. Bake 5-10 minutes longer or until heated through and squash is easily pierced with a fork.


Chicken & Zucchini Noodles

Serves 2chick zucchini noodles

– 4 medium zucchinis/baby marrows

-4 chicken breasts

-1/2 teaspoon pepper

-1/3 cup mozzarella

-2 tablespoons grated Parmesan cheese

-Chicken spice

-Italian herbs

-salt & pepper

-1/2 cup tomato, diced


Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with ½ teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water. Pound chicken breasts with a meat mallet to 3cm. thickness. Sprinkle with pepper and other seasonings. In a large nonstick skillet coated with cooking spray, cook chicken over medium heat 5-6 minutes on each side or until no longer pink. Add the drained zucchini noodles and gently toss until hot, about 3 minutes.

Transfer chicken to square baking pan. Sprinkle with cheeses. Heat 5-6 minutes or until cheese is golden brown. Serve with zucchini noodles and top with tomato.


Foil Veg & Chicken

Serves 2foil veg and chick

-4 chicken pieces (remove skin when cooked, so chicken doesn’t dry out)

-1 cup carrots, cut into rings

-1 cup baby marrow, cut into rings

-1 onion, diced

-1 cup tomatoes, diced

-1/2 tsp salt

– pinch pepper


-1 tbs olive oil

– ½ tsp paprika

-chicken spice


preheat oven to 200°C. Cover a baking pan with foil and layer with ½ tbsp oil (or bit extra if necessary). Place the chicken in the foil and season with salt, chicken spice, paprika and oregano. Cover a separate pan with foil and layer with the remaining oil and place the vegetables in the foil; season the vegetables and cover both the chicken and veg with foil and place in the oven at 180°C (20 minutes before it’s done remove the top foil form both the chicken and veg) for roughly 45 minutes or until ready.

stuffed gem squash
choc date bars

Sweet Tooth

You don’t need to overdo your calorie intake to satisfy your sweet tooth!


Just give one of our delicious sweet treat recipes a try, the kiddies will love them too.

Chocolate Date Bars

-1 cup Medjool dates, pittedchoc date bars

-1/2 cup apple juice

-4 eggs

-1/4 cup coconut oil (or butter)

-1 Tbsp. vanilla extract

-1/4 cup sweetener

-2 Tbsp cocoa powder, unsweetened

-1/4 tsp salt

-1/4 tsp. baking soda

Preheat the oven to 175 degrees C and grease an 20cm square baking dish.

Place dates and apple juice in a saucepan over medium heat and simmer for 10 minutes until dates plump.

Place eggs, oil (or butter), sweetener in a food processor or blender and pulse until combined. Add in cocoa, salt, and baking soda and pulse again to combine. Add the dates and remaining apple juice to the food processor and pulse until combined. Lastly, add the chocolate chips and pulse again until combined (they will melt a bit).

Pour mixture into greased baking dish and place into the oven to bake for 25 to 30 minutes or until the centre is firm. Cool and serve.

Chocolate Avo Pudding

-4 tbs Liquid sweetenerchoc avo pudding

-2 avocados

-1 cup cacao powder, raw

-1/4 tsp coarse sea salt

-1/2 tsp vanilla extract

-1/4 cup & 2 tbs almond milk (or alternative milk of choice)

-1 large medjool date, pitted

-1/2 tsp balsamic vinegar

Optional: top with dark chocolate, berries, mint


Blend all ingredients in a food processor and refrigerate until set and cooled. Enjoy!

Sweet Potato Pie Yogurt Parfait

-1 cup mashed sweet potato, skin removedPumpkin-Pie-Greek-Yogurt-Parfaits-

-1/4 teaspoon cinnamon

-1/4 teaspoon vanilla extract

-2 tablespoons peanut butter optional

-1 tablespoon sweetener

-Optional:1 tablespoon crushed peanuts

-1 cup vanilla or plain Greek yogurt (fat free, no added sugar) divided into 1/2 cups


Preheat oven to 190°C and bake sweet potato for 20-30 minutes, or until soft.

Remove and let cool.

Remove skin and whip sweet potato using electric mixer.

Add in cinnamon, vanilla, peanut butter and sweetener, if desired.

Stir in 1 tablespoon of crushed peanuts.

Divide into half portions and place in bottom of small jar.

Layer each with 1/2 cup yoghurt and sweet potato mixture.

Top with crushed peanuts (or nuts of your choice).

Guilt Free Ice-cream

-3 medium ripe bananas, choppedbanana ice cream

-1 tbs peanut butter, no added sugar

-½ cup low fat milk

-1 tsp vanilla essence

-pinch cinnamon


Freeze bananas solid in a zip-lock bag.

Put bananas and remaining ingredients in blender. Blend until smooth

Place in freezer-safe dish, and freeze mixture for 1 hour. Enjoy!