Category Archives: Recipes

A CF-Kitchen smoothie

Welcome back!

Since my last blog post (almost a year ago), I’ve had quite an eventful year.  We had a hospitalisation, I went travelling around Europe for six weeks, and (the biggest news of all) … Lachie and I got engaged.

With all of this happening, I let the blog slip by the wayside a bit.  But now that it’s the new year, I’ve decided to relaunch.  And with an upcoming wedding (not until the end of the year), I have even more incentive than before to keep Lachie healthy, and to look my best for the wedding.

So with that in mind, here are my smoothie recipes.  I make one of these smoothies most mornings (it’s about the only way I can actually make myself eat breakfast), pour out half the mixture for myself, and then mix through a few spoonfuls of protein powder for Lachie’s smoothie.  We have hospital-grade Sustagen, but just use the recommended amount of whatever protein powder you prefer.

It’s quick, easy, portable, and gives us both some fibre and probiotics to help with digestion as well.  My Thermomix has built in scales which makes it really easy, but if your blender doesn’t have that you can pre-measure everything.


Berry Smoothie

  • 200g frozen mixed berries (I use half raspberries and half blueberries)
  • 50g rolled oats
  • 200g Greek yoghurt
  • 200g milk
  • 3 scoops of Sustagen

Mix all ingredients except the Sustagen in a blender for about 3 minutes (use Speed 7 on the Thermomix), or until smooth.  Pour out half the mixture then add Sustagen.  Mix for another minute and then pour the remaining mixture into a separate glass.

Mango spinach

  • 200g frozen mango
  • 50g baby spinach (optional, but you won’t be able to taste it at all).
  • 200g Greek yoghurt
  • 200g milk
  • 40g shredded coconut

Mix all ingredients except the coconut in a blender for about 3 minutes (use Speed 7 on the Thermomix), or until smooth.  Pour out half the mixture then add coconut.  Mix for another minute and then pour the remaining mixture into a separate glass. (You can add a bit of coconut into the non-CF smoothie as well if you like.)

What’s your go-to breakfast?  And for the people with CF, what do you do to make supplements taste better?





Thai beef salad


Here’s another light, easy salad for those lazy summer days. The first time I made it, I followed the recipe for the coriander and chilli dressing, but changed all the vegetables in the salad (taking out the red onions because I don’t like them very much, throwing in various things that I wanted to use up, adding some mixed lettuce and bean sprouts for the vitamins). The dressing was totally overwhelming when I tasted it straight, but very good in the salad.

The next timeI made it, I tried to add some extra fat into the recipe by mixing coconut milk powder into the dressing.  It was so good I practically drank it. I’d also recommend the coconut milk version for anyone who doesn’t like too much chilli.


For dressing

  • 2 fresh red thai chillies, seeded and coarsely chopped
  • 1 stick lemongrass, coarsely chopped
  • 2/3 bunch fresh coriander
  • 3 cloves garlic
  • 1/3 cup lime juice
  • 1 tablespoon fish sauce
  • 1 tablespoon soy sauce
  • 2 tablespoons coconut milk powder

For salad

  • Canola oil spray
  • 400g been rump steak
  • 100g mixed lettuce leaves
  • 2 large handfuls bean sprouts
  • 100g cherry tomatoes
  • 1/2 a red capsicum, cut into bite-sized pieces
  • 1 lebanese cucumber, finely sliced
  • 1/4 cup thai basil leaves
  1. To make the dressing, combine all ingredients except the dressing in a blender and process until smooth. It will be necessary to stop every ten or twenty seconds to scrape down the sides.
  2. To make the coconut dressing, combine about half the chilli paste with the coconut milk powder, and stir until the coconut has dissolved. Add 1tbsp of boiling water to make into a runny dressing.
  3. Spray the canola onto a hot frypan, and fry the beef for three minutes on each side or until well done.  Remove and allow to rest for five minutes before slicing finely.
  4. To serve, toss the beef with all other salad ingredients in a large bowl. Divide between bowls and serve with the two dressings in different bowls.


DIY instant soup pots


I’ve seen a few different recipes for DIY instant noodles over the last couple of months, but never gotten around to trying them. Recently, I came across this recipe on Pinterest and that inspired me to actually give it a go, and try to adapt it to a high-fat CF version, and a low-fat version for me.

After a week of experimenting, I ended up with a relatively low fat Japanese-ish version, and a high calorie cheats’ instant laksa. Both are delicious, and I love having soup for lunch at work without having to transport a soup (with all the spillage risk that entails). All you have to do at the office is fill with boiling water, so it also avoids the microwave queue that forms at lunch-time (it’s also good for anyone who doesn’t have a microwave at work, obviously). A little bit of prep at the start of the week makes these very easy to throw together in the morning.


You’ll need

  • 1 container with a two-cup capacity
  • 1 cup of shredded Asian vegetable mix ( you can buy something like this from the supermarket or make your own – I used a mix of bok choi, red cabbage and carrots).
  • 150g of your choice of protein, cooked and chopped in to bite sized pieces (I’ve tried with chicken breast, hard boiled eggs and tofu, and they all worked well. The Japanese-ish soup was great with a mixture of chicken breast and egg. If I’d been more organised I would have made sure I had a fattier meat for Lachie’s version as well.)
  • 1/2 a cup of bean sprouts
  • 2 tablespoons of chicken stock concentrate (if you don’t have this, a stock cube will do)
  • 1tbsp soy sauce
  • 1/2 tbsp sriacha sauce
  • 1 spring onion, finely chopped, green part only

For the high fat version, you will also need

  • 30 g rice vermicelli noodles (make sure they do not need to be boiled on the stove)
  • 1/2 tbsp laksa paste
  • 1tbsp chopped coriander
  • 1 kaffir lime leaf, finely chopped
  • 1 tbsp fried shallots
  • 2 tbsp coconut milk powder

For the low fat version, you will also need

  • 1/4 cup dried sliced shiitake mushrooms
  • 1/2 tbsp miso paste
  • 1/2 a nori (seaweed) sheet


  1. To assemble the pots, place the noodles (if using) in the bottom of your bowl, followed by the vegetables, bean sprouts, mushrooms (if using) and protein. Add the chicken stock, then the sauces and miso or laksa paste. Sprinkle the remaining ingredients except for the coconut milk powder over the top.
  2. When you are ready to eat, if you are using coconut milk powder, mix that into a small amount of boiling water and stir until the powder has disolved. Then add the coconut milk to the soup bowl
  3. Fill the bowl with boiling water until all ingredients are submerged. Allow to sit for three minutes, then give a good stir and eat.

Rosemary and parmesan pull-apart


This bread is amazing. It’s based on the recipe in the Thermomix Everyday Cookbook, but I added cheese, salt and chilli to make something that’s absolutely bursting with flavour.

I recently made it for a friend’s barbecue, and it was a real hit. A few people even expressed surprise that it hadn’t come from a bakery.

It is a little bit fiddly, but well worth it. You could save some time by making the butter ahead, or by mixing the garlic and rosemary through softened store-bought butter.


  • 450g lukewarm water
  • 1 sachet of dried yeast (1 tbs)
  • 1 1/2 tsp sea salt
  • 750g baker’s flour
  • 100g olive oil
  • 3 garlic cloves
  • 3 sprigs of rosemary
  • 600g pure cream
  • 500g water, chilled
  • 1 tbs sea salt, unground
  • 1/2 a cup of grated parmesan
  • 1 tbs chilli flakes
  1. Place 450g water, yeast, salt, flour and oil into the Thermomix bowl and mix for 6 seconds on speed 6, then knead for 2 minutes on the kneading function.
  2. Transfer dough onto a lightly floured bench top and work into a ball. Wrap with a tea towel and leave in a warm area to prove for about 30 minutes. Preheat the oven to 180C.
  3. To make the herb butter, place the garlic cloves and rosemary leaves into the Thermomix bowl and chop for 3 seconds on speed 7. Scrape down the sides of the bowl.
  4. Insert the butterfly and add the cream. Mix for 3 minutes on speed 4 or until solids have separated. Remove the butterfly. Strain the butter through a cheesecloth, reserving the buttermilk for later use.
  5. Return the butter solids to the mixing bowl with 500 g of chilled water. Mix for 10 seconds at speed 4. Use the cheesecloth to strain the butter again, squeezing as much water out as possible. Set the butter aside.
  6. Once the dough has doubled in size, knock down the dough and roll it into a large rectangle that is just under 1cm thick. Dust with a little flour. Spread the herb butter over the dough, and then sprinkle with the chilli, salt and half the cheese.
  7. Grease a 24 cm cake tin. (I like to do this by rubbing the cheesecloth over the pan, to use any residual butter on the cheesecloth).
  8. Using a butter knife, cut the dough into 4 cm wide strips. Fold each strip into a concertina pattern and place into the cake tin and press the strips together. Sprinkle with the remaining cheese and allow to rest for 10 minutes.
  9. Bake for 40 minutes or until golden. Allow to cool for 5 minutes before transferring to a wire rack.


Coconut pancakes with palm sugar syrup

IMG_1277.JPGA few months ago I was in Bali with my family, and it was absolutely gorgeous. The food there was fantastic as well. I even did a cooking class, which was one of the highlights of the trip (even if I’m yet to make anything from the class yet).

While I was there, one of the desserts that I loved was coconut pancakes – very thin, delicate ones, served in a martini glass with icecream and caramel.  This is my home-style version of that.

As a bonus, using coconut in the mixture increases the fat content of the pancakes, as well as making them delicious.  You can leave out or reduce the icecream for a lower fat version. If you can’t be bothered making palm sugar syrup, try using caramel sauce instead.


  • 1 egg
  • 1 cup of flour
  • 1 tsp baking powder
  • 1 cup milk
  • 1/2 cup of desiccated coconut
  • 100g palm sugar
  • Butter
  • Vanilla icecream
  1. Crack the egg into a 1 L measuring jug and beat lightly. (If you don’t have one use a mixing bowl, but making it in the jug makes life easier.) Add the flour, baking powder, milk and coconut and whisk until smooth. Set aside.
  2. In the meantime, combine the palm sugar with a cup of water in a small saucepan. Simmer until the sugar is completely disolved and reduced by about half (takes around twenty minutes).
  3. Put a large frying pan over medium heat and melt some of the butter (about a tablespoon). Once the butter is melted, pour enough of the mixture into the pan to make a thick layer. Cook the pancake until golden on both sides (about two minutes each side).
  4. Once the pancake is cooked, push the pancake into a small bowl, so that the bowl is effectively lined with the pancake. Add two or three scoops of icecream, and drizzle with the palm sugar syrup.
  5. Repeat steps three and four with the remaining mixture.


Red rice salad with yoghurt dressing


I’m getting into a bit of a salad kick as the weather warms up. This particular salad is great with grilled meats. I like to make it for summer barbecues when I know that other people are bringing salads as well, so there will probably already be a green salad and a potato salad.

This is another salad where the dressing is served separately. For a lower-fat version, you can use a little bit of dressing and top with some lemon juice, or make a second dressing with low-fat yoghurt and no olive oil.


  • 1 cup of red rice
  • 2 large beetroots
  • 1/2 a head of cauliflower, cut into small florets.
  • Olive oil
  • 1 tin brown lentils, drained and rinsed.
  • 1 cup shredded kale (or use beetroot greens if your beetroots came with leaves attached)
  • 1/4 cup each of mint and parsley, chopped.
  • 1 cup of plain yoghurt
  • Juice of one lemon
  • 1 tbs sumac
  1. Preheat oven to 200C. Trim the beetroot so there is only about an inch of stem still attached. Place in the oven for forty minutes.
  2. Cook the red rice with two cups of boiling water in a saucepan. The rice should take about half an hour to cook.
  3. Spread the cauliflower over a baking tray and drizzle with olive oil. Once the beets have been cooking for twenty minutes, place the cauliflower in the oven and cook for another twenty minutes.
  4. Heat some olive oil in a saucepan on medium heat and cook the kale until it turns bright green (about five minutes).
  5. To make the dressing, combine the yoghurt, lemon juice, sumac and one tablespoon of olive oil.
  6. To serve, toss together the rice, lentils, beetroot, cauliflower herbs and kale in a large salad bowl. Serve onto plates and drizzle over some of the dressing. If you are serving the salad with meat, you can reserve some dressing to drizzle over the meat.

Prawn salad with green goddess dressing


Prawns, roast potato and avocado are three of my favourite foods, so this salad is definitely a winner. Plus, there’s hardly anything to do other than roasting the potatoes and throwing everything together (and the potatoes can be roasted in advance), so its a great recipe for a summer night when you don’t really feel like cooking

To vary the fat content, you can vary how much dressing you put on each salad. Squeeze some lemon over the salad if you’re serving it without a lot of dressing. If you’re really trying to lower the fat content for the non-CF version, you could use boiled potatoes instead of roast potatoes. You can also leave out the avocado when tossing the salad, and only add it to the CF-version.


  • 4 medium sized potatoes
  • 2 tbsp olive oil
  • 2 avocados
  • 1/2 a cup of fresh herbs (I used a mixture of basil, parsley and chives, but use whatever you have)
  • 1/2 cup of mayonnaise
  • 1 tbsp red wine vinegar
  • 1 tbsp French mustard
  • 500g cooked, shelled prawns
  • 100g rocket
  • 5 radishes, finely sliced
  1. Preheat the oven to 200C. Cut the potatoes into 3 cm cubes and spread out on a baking tray. Drizzle with olive oil and roast for 25 minutes or until crispy.
  2. To make the dressing, combine half an avocado, the herbs, mayonnaise, vinegar, mustard, and half a cup of cold water in a blender or food processor and process until the herbs are finely chopped and the dressing is combined.
  3. Dice the remaining avocado.
  4. To serve, combine the rocket, prawns, avocado and radishes in a large salad bowl. Serve onto individual plates and add dressing.