Posted on

Cauliflower White Sauce

I use this cauliflower white sauce recipe on our Paleo lasagna, veggie bake, corned silverside, or just topping a bowl of veggies.

1/2 a head of cauliflower, cut into florets (about 500gms)

1 400ml tin of organic coconut milk.

3 tblsp arrowroot flour

1 free range egg

1/3 – 1/2 cup of nutritional yeast ( also called savoury yeast flakes )

steam the cauliflower for about 15 min or until very soft.

Pour half of the coconut milk into a saucepan and bring to the boil. In a bowl mix the arrowroot flour with the remaining coconut milk.

Turn saucepan to low, whisk in the coconut milk and arrowroot flour mix, continue to whisk until mixture thickens. Remove from the heat.

In a food processor add the cauliflower, egg and nutritional yeast. Add the coconut milk mixture, process until smooth and creamy.

season with salt and pepper.

 After the boys have attacked




Posted on

Bone Broth Workshop


Bone Broth Workshop
Sunday 14th June 2.30pm – 4.30pm

Join Kelly Frawley from Got2BFit Personal Training for an informative Bone Broth workshop.

Together we will make 2 bone broths; beef and chicken, in 2 different ways; stove-top and slow cooker . We will learn the different tools, techniques and ingredients needed to make the most nutritious and delicious bone broth possible.

I will also share my secret ingredient that I add to my bone broth.

We will look at the health benefits of bone broth, why gelatine is the magic substance in a good bone broth, and how it benefits our digestive system, bones, joints, skin, hair and immune system.

Where to source the best ingredients.  I have put together a list of butchers that stock grass fed and grass finished bones.

Sample the broth and family friendly recipes that I use to incorporate bone broth into mine and my family’s diet.

Each participants will revive a pack of Grass fed Grass finished bones and all the ingredients needed to make their own bone broth at home. (ingredients will be supplied by Jimboomba Organics )

plus recipes, tips and ideas on how to incorporate bone broth into their daily diet.






Posted on

Family Favourites eBook Workshop

ebook 2 cover

Family Favourites eBook Workshop

Join Kelly Frawley, full time mum, Personal Trainer / Food and Health motivator for an informative workshop designed to help make family mealtimes easier.
During this 2 hour workshop we will be creating and tasting delicious food from the Family Favourites eBook.
All recipes are Grain, Dairy And Sugar Free. Family Favourites Workshop will also include Recipes, Advice, Tips, and group discussion, on how you can easily makes these changes in your own families.

Kelly will share her knowledge, tips and experiences of being Grain, Dairy And Sugar Free and how to get the whole family on board.

Workshop begins at 2pm and is for 2 hours

Workshop Location is at Got2bFit studio, at 35 Cranbourne Drive Jimboomba
cost $20 per person

Please tag, like and share with all your friends
May 2,2015 – Time: 2:00 pm – 4:00 pm


A user's photo.