Katie King The Balanced Nutritionist.

A lower-carb, nutrient-dense snack or drink.

Health Benefits

• Water, Australian Pink Lake Salt, Bay Leaf, Garlic Powder, Lamb bone

Katie King The Balanced Nutritionist.

• Fresh, creamy, skin loving avocado should be a part of everyone’s diet – its rich in fat soluble vitamins and fibre.
• I LOVE a snack that also squeezes in another serve of vegetables so this one is a real winner.

A low protein, but moderate healthy fats and fibre rich carbohydrates. You could not get a better snack, this would satisfy any nutritionist, dietitian or personal trainer!

Health Benefits

• Carrot, Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Celery, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• May contain traces of sulphites.

Katie King The Balanced Nutritionist.

• Plenty of fresh coriander in this dish; fresh herbs are like vegetables on steroids. They are PACKED full of nutrients and we simply don’t use them enough.
• Both ginger and garlic feature heavily in this one as well; ginger is another great food for digestion whilst garlic has antimicrobial and blood pressure regulating benefits.

A moderate protein, low carbohydrate option (with under 10g of carbohydrates per serve and a good healthy fat content, this may be suitable for those following a structured low carbohydrate/ketogenic diet).

Health Benefits

• Free Range Chicken Breast, Carrot, Continental Cucumber, Cherry Tomato, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Water, Bean Sprout, Spring Onion, Organic Coconut Sugar , Basil, Coriander, Lemon Grass, Fish Sauce (Fresh Anchovy, Sea Salt), Ginger, Garlic, Australian Pink Lake Salt, Arrowroot (tapioca starch, preservative (220,227)), Kaffir Lime Leaf, Garlic Powder, Bay Leaf

• Contains seafood.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Free Range Chicken Thigh, Red Onion, Tomato Puree (100% Tomatoes), Greek Yoghurt (Pasteurised cow's milk, skim milk powder, live yoghurt cultures), Australian EVOO, Almond meal, Organic Coconut Sugar , Garam Masala, Garlic, Lime Juice (Australian Limes, Potassium Sorbate), Chilli, vinegar, canola oil, salt, Paprika, Coriander, Ginger, Cardamon seeds, Tumeric Ground

• Contains dairy, nuts.
• May contain traces of gluten.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Cashew Nuts, Quinoa Flakes, Almonds, Orange peel, citrus peel, sugar, citric acid, preservative (224), acidity regulator (330,550), mineral salts (509,541), Currants, Organic Pumpkin Seeds, Organic Rice Malt Syrup (Certified Organic Brown Rice), Dates, Coconut Flakes, Organic Maple Syrup (100% Pure Canadian Maple Syrup), Organic ExtraVirgin Coconut Oil, Sultana, Organic Chia Seeds, Cinamon, Australian Pink Lake Salt

• Contains nuts, sulphites.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Medium Grain White Rice, Apple, Greek Yoghurt (Pasteurised cow's milk, skim milk powder, live yoghurt cultures), Walnuts, Water, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Slivered Almond, Raw Honey, Organic Coconut Sugar , Cinamon, Vanilla Bean Extract with Seeds, Australian Pink Lake Salt

• Contains dairy, honey, treenuts, tree nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• A pea protein powder base, so no need to worry if you can’t tolerate whey protein because this one is completely dairy free .
• Chia seeds add omega 3 and fibre here.
• Raw cacao powder adds that chocolate flavour without the sugar.
• Great use of dates for natural sweetness (and fibre).

A moderate carbohydrate, moderate protein ‘snack’- really good as a ‘healthier treat’ or to use before / after a high intensity exercise session.

Health Benefits

• Dates, Coconut, Almonds, Organic Chia Seeds, Sprouted & fermented Golden Pea Protein, sprouted brown rice protein, natural flavour,digestive enzyme blend (Amylase, Protease, Lipase, Lactase, Cellulase), fruit pectin, stevia leaf extract, vanilla bean, Raw Organic Cacao Powder, Water, Orange Essential Oil, Australian Pink Lake Salt

• Contains nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy, treenuts, peanuts, sesame, gluten, soy, dairy.

Katie King The Balanced Nutritionist.

A lower-carb, nutrient-dense snack or drink.

Health Benefits

• Water, Australian Pink Lake Salt, Bay Leaf, Garlic Powder, Lamb bone

Katie King The Balanced Nutritionist.

• The dressing contains tahini, an amazing non-dairy form of calcium, which is a critical nutrient for active people to promote good bone health
• Beets contain nitric oxide, a superfood for athletes, increasing blood and oxygen flow to the muscles.

A moderate protein and carbohydrate option.

Health Benefits

• Beetroot, Pumpkin, Mushroom (Portobello), Red Capsicum, Rocket, Australian EVOO, Tahini, Lemon Juice (99.9%), Vitamin C (300), Water, Hazelnuts, Australian Pink Lake Salt, Sesame Seeds, Organic Black Sesame Seeds, Garlic Powder, Cumin, Black Pepper, Dired Coriander

• Contains sesame seeds, treenuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• Raw organic cacao powder is an Amazonian superfood that’s rich in antioxidants and a good source of both iron and magnesium.
• Made on almond meal, these flourless brownies are also gluten free.
• Added walnuts contain healthy omega-3 fats, fibre and minerals, like manganese.

Enjoy on occasion.

Health Benefits

• Organic Coconut Sugar , Free Range Egg, Unsalted Butter (Pasteurised Cream), Almond meal, Organic Cacao Butter, Raw Organic Cacao Powder, Orange Essential Oil, Vanilla Bean Extract with Seeds, Australian Pink Lake Salt

• Contains dairy, egg, nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy, dairy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Organic Cacao Butter, Organic Coconut Sugar , Raw Organic Cacao Powder, Arabica Coffee Beans, Orange Essential Oil, Australian Pink Lake Salt

• May contain traces of treenuts, peanuts, sesame, gluten, soy, dairy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Medium Grain White Rice, Water, Free Range Chicken Frames, Brown Onion, Free Range Egg, Peas, Bacon (Pork (95%), Water, Salt, Mineral Salts (451,452), Dextrose, Antioxidant (316), Nitrite (250), Hydrolysed Vegetable Protein (Maize)), Spring Onion, Olive Pomace Oil, Garlic, Ginger, Organic Tamari (Organic Soy Beans, Water, Salt, Organic Alcohol), sesame oil, Australian Pink Lake Salt, White Pepper, Shio Koji

• Contains egg, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Fruit salad (rockmelon, honeydew, pineapple, apple), Greek Yoghurt (Pasteurised cow's milk, skim milk powder, live yoghurt cultures), Raw Honey

• Contains dairy, honey.
• May contain traces of sulphites.

Katie King The Balanced Nutritionist.

• Avocadoes contain ‘good fats’ that are great for our skin, and offer lots of vitamins including vitamin E.
• Another snack from ARF which actually satisfies you, instead of leaving you craving more!

A low protein, moderate fat (the good kind), low carbohydrate snack.

Health Benefits

• Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Corn Flour (76%), Vegetable Oil, Water, Salt, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• Contains corn.
• May contain traces of nuts, seasame seed, dairy.

Katie King The Balanced Nutritionist.

• Fresh, creamy, skin loving avocado should be a part of everyone’s diet – its rich in fat soluble vitamins and fibre.
• I LOVE a snack that also squeezes in another serve of vegetables so this one is a real winner.

A low protein, but moderate healthy fats and fibre rich carbohydrates. You could not get a better snack, this would satisfy any nutritionist, dietitian or personal trainer!

Health Benefits

• Carrot, Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Celery, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• May contain traces of sulphites.

Katie King The Balanced Nutritionist.

• Slow cooked beef is not only delicious but provides us with the essential nutrient iron for energy and vitality.
• So many beautiful spices combine to create the flavour of this dish which add a great deal of antioxidants to the meal.
• This dish uses ‘real broth’ which means lots of minerals from those slow cooked bones.

A higher carbohydrate, higher protein option.

Health Benefits

• Medium Grain White Rice, Free Range Grass Fed Beef, Water, Red Onion, Ghee, Tomato Puree (100% Tomatoes), Roasted Capsicum (59%), water, vinegar, salt sugar, Brown Onion, sweet paprika,coriander, tumeric,cayenne peppe, cumin, sea salt, sugar cinnamon, allspice, cardamom seeds, black peppercorns, Garlic, Australian Pink Lake Salt, Ginger, Cumin, Fennel seeds, Australian EVOO, Cardamon seeds, Caraway seed, Cloves, Oregano Greek Dried, Bay Leaf, Garlic Powder, Beef Bone

Katie Missingham Big Red's Nutrition.

Health Benefits

• Water, Tomato Puree (100% Tomatoes), Medium Grain White Rice, Chorizo (pork, spices, mineral salts (450,451,452), preservative (250), food acids (262,331) antioxidant (316), edible casing), Red Capsicum, Red Onion, Baby Spinach, Beans Green, Australian EVOO, Carrot, Brown Onion, Celery, Coriander, Australian Pink Lake Salt, Chipotle Chilli , Cumin, Paprika, Parsley Flat Leaf, Garlic Powder, Thyme, Bay Leaf, Black Pepper, Bay Leaf

Katie King The Balanced Nutritionist.

• The humble potato is a good source of fibre, potassium, B6 and vitamin C.
• Leeks are a nutrient-dense vegetable, particularly high in vitamin K, which is important for blood and bone health.
• Garlic is this soup will also help to boost your immunity during the cooler months.

A gluten free, vegetarian option.

Health Benefits

• Potato Sebago, Water, Leek, Onion, Pasturised Thickened Cream, Halal Gelatine, Carrot, Unsalted Butter (Pasteurised Cream), Brown Onion, Celery, Spring Onion, Potato starch, Maize Starch, Tapioca Starch, Rice Flour, Thickener (415,412,464), Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Australian Pink Lake Salt, Garlic, Australian EVOO, Free Range Egg, Parsley Flat Leaf, Thyme, Organic Coconut Sugar , Bay Leaf, Garlic Powder, Bakers Yeast, Emulsifier (E491), Black Pepper, White Pepper, Australian Lirah Apple Cider Vinegar

• Contains dairy, egg.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Lemon Juice (99.9%), Vitamin C (300), Raw Honey, Unsalted Butter (Pasteurised Cream), Quinoa Flakes, Milk, Skim Milk, Cream (from Milk), Milk Solids, Salt, Vegetable Gums (412, 410), Starter Culture, Enzymes, Organic ExtraVirgin Coconut Oil, Walnuts, Coconut Flakes, Organic Coconut Sugar , Free Range Egg, Organic Psyllium Husks, Australian Pink Lake Salt

• Contains dairy, egg, honey, treenuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Mushroom (Portobello), Potato starch, Maize Starch, Tapioca Starch, Rice Flour, Thickener (415,412,464), Water, Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Brown Onion, Pure Cream, Free Range Egg, Carrot, Australian EVOO, Ghee, Celery, Organic Coconut Sugar , Australian Pink Lake Salt, Shallot (84%), Vegetable Oil, Corn Starch, Garlic, Bakers Yeast, Emulsifier (E491), Porcini Mushrooms, Australian Lirah Apple Cider Vinegar, Parsley Flat Leaf, Thyme, Black Pepper, Garlic Powder, White Pepper, Bay Leaf

• Contains dairy, diary, egg.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Arborio Rice, Medium Grain White Rice, Pasturised Thickened Cream, Halal Gelatine, Chinook (King) salmon (Oncorhynchus tshawytscha) (98% min), manuka honey glaze (manuka honey (0.3%), other honey), salt, brown sugar, natural manuka woodsmoke, Brown Onion, Water, Dijon Mustard (vinegar, water, mustard flour (10.5%), brown mustard seeds (8.6%), salt, white mustard husk (2.6%), xanthan gum, sulphite), Baby Spinach, Wholegrain Mustard (vinegar, water, mustard seed (27%), honey, salt, brown mustard husk (2%), natural spice flavouring, tarragon), Australian EVOO, Garlic, Dill, Parmesan Cheese ( Milk, Salt, Rennent), Australian Pink Lake Salt, Arrowroot (tapioca starch, preservative (220,227)), Bay Leaf, Wine (White Wine, Salt, 220)

• Contains dairy, sulphite, fish.
• May contain traces of fish bones, gluten.

Katie King The Balanced Nutritionist.

• Plenty of fresh coriander in this dish; fresh herbs are like vegetables on steroids. They are PACKED full of nutrients and we simply don’t use them enough.
• Both ginger and garlic feature heavily in this one as well; ginger is another great food for digestion whilst garlic has antimicrobial and blood pressure regulating benefits.

A moderate protein, low carbohydrate option (with under 10g of carbohydrates per serve and a good healthy fat content, this may be suitable for those following a structured low carbohydrate/ketogenic diet).

Health Benefits

• Free Range Chicken Breast, Carrot, Continental Cucumber, Cherry Tomato, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Water, Bean Sprout, Spring Onion, Organic Coconut Sugar , Basil, Coriander, Lemon Grass, Fish Sauce (Fresh Anchovy, Sea Salt), Ginger, Garlic, Australian Pink Lake Salt, Arrowroot (tapioca starch, preservative (220,227)), Kaffir Lime Leaf, Garlic Powder, Bay Leaf

• Contains seafood.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Water, Carrot, Brown Onion, Celery, Parsley Flat Leaf, Australian Pink Lake Salt, Thyme, Black Pepper, Bay Leaf, Pumpkin, Water, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Organic Red Lentils, Onion, Carrot, Brown Onion, Celery, Coriander, Lemon Grass, Australian EVOO, Basil, Fish Sauce (Fresh Anchovy, Sea Salt), Australian Pink Lake Salt, Garlic, Ginger, Parsley Flat Leaf, Kaffir Lime Leaf, Coriander ground, Chilli, Thyme, Black Pepper, White Pepper, Bay Leaf

• Contains , seafood.
• May contain traces of , gluten.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Free Range Chicken Thigh, Red Onion, Tomato Puree (100% Tomatoes), Greek Yoghurt (Pasteurised cow's milk, skim milk powder, live yoghurt cultures), Australian EVOO, Almond meal, Organic Coconut Sugar , Garam Masala, Garlic, Lime Juice (Australian Limes, Potassium Sorbate), Chilli, vinegar, canola oil, salt, Paprika, Coriander, Ginger, Cardamon seeds, Tumeric Ground

• Contains dairy, nuts.
• May contain traces of gluten.

Katie King The Balanced Nutritionist.

• High quality, lean beef used here; with many women in particular lacking in iron, red meat consumption a few times per week does have benefits.
• Despite the sweetness that comes through in this beautiful salad dressing, this dish, like all ARF dishes, is refined sugar free. Remember, all ARF meals are designed and prepared by a chef, so the quality and taste are sensational.

A moderate protein, moderate carbohydrate option.

Health Benefits

• Free Range Grass Fed Beef, Cherry Tomato, Red Capsicum, Cos Lettuce, Bean Sprout, Cashew Nuts, Organic Coconut Sugar , Water, Shallot (84%), Vegetable Oil, Corn Starch, Raw Honey, Organic Tamari (Organic Soy Beans, Water, Salt, Organic Alcohol), Coriander, Mint, Australian EVOO, Fish Sauce (Fresh Anchovy, Sea Salt), Australian Pink Lake Salt, Star Anise, Garlic Powder, Chilli, Kaffir Lime Leaf, Bay Leaf

• Contains honey, nuts, seafood, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Cashew Nuts, Quinoa Flakes, Almonds, Orange peel, citrus peel, sugar, citric acid, preservative (224), acidity regulator (330,550), mineral salts (509,541), Currants, Organic Pumpkin Seeds, Organic Rice Malt Syrup (Certified Organic Brown Rice), Dates, Coconut Flakes, Organic Maple Syrup (100% Pure Canadian Maple Syrup), Organic ExtraVirgin Coconut Oil, Sultana, Organic Chia Seeds, Cinamon, Australian Pink Lake Salt

• Contains nuts, sulphites.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• A pea protein powder base, so no need to worry if you can’t tolerate whey protein because this one is completely dairy free .
• Chia seeds add omega 3 and fibre here.
• Raw cacao powder adds that chocolate flavour without the sugar.
• Great use of dates for natural sweetness (and fibre).

A moderate carbohydrate, moderate protein ‘snack’- really good as a ‘healthier treat’ or to use before / after a high intensity exercise session.

Health Benefits

• Dates, Coconut, Almonds, Organic Chia Seeds, Sprouted & fermented Golden Pea Protein, sprouted brown rice protein, natural flavour,digestive enzyme blend (Amylase, Protease, Lipase, Lactase, Cellulase), fruit pectin, stevia leaf extract, vanilla bean, Raw Organic Cacao Powder, Water, Orange Essential Oil, Australian Pink Lake Salt

• Contains nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy, treenuts, peanuts, sesame, gluten, soy, dairy.

Katie King The Balanced Nutritionist.

A lower-carb, nutrient-dense snack or drink.

Health Benefits

• Water, Australian Pink Lake Salt, Bay Leaf, Garlic Powder, Lamb bone

Katie King The Balanced Nutritionist.

• Oats are a source of prebiotic fibre, which helps to feed healthy gut bacteria. They also contain beta-glucans, soluble fibre that helps to balance blood sugar and lower blood cholesterol. Source: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials/60A75CB215602240E9363D49DCB690ED
• Cinnamon also helps to balance blood sugar levels and is loaded with antioxidants that have many health benefits.
• Made on almond milk, this porridge is a great dairy-free option.

A good source of fibre.

Health Benefits

• Water, Water, Oats (10%), Sunflower Oil, Stabilisers (Dipotassium, Phosphate, Calcium Carbonate, Tricalcium Phosphate), Sea Salt., Rolled Oats, Raw Honey, Molasses, Cinnamon Bark Essential Oil

• Contains , honey, oats.
• May contain traces of soy, tree nuts.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Organic Cacao Butter, Organic Coconut Sugar , Raw Organic Cacao Powder, Arabica Coffee Beans, Orange Essential Oil, Australian Pink Lake Salt

• May contain traces of treenuts, peanuts, sesame, gluten, soy, dairy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Medium Grain White Rice, Water, Free Range Chicken Frames, Brown Onion, Free Range Egg, Peas, Bacon (Pork (95%), Water, Salt, Mineral Salts (451,452), Dextrose, Antioxidant (316), Nitrite (250), Hydrolysed Vegetable Protein (Maize)), Spring Onion, Olive Pomace Oil, Garlic, Ginger, Organic Tamari (Organic Soy Beans, Water, Salt, Organic Alcohol), sesame oil, Australian Pink Lake Salt, White Pepper, Shio Koji

• Contains egg, soy.

Katie King The Balanced Nutritionist.

• Avocadoes contain ‘good fats’ that are great for our skin, and offer lots of vitamins including vitamin E.
• Another snack from ARF which actually satisfies you, instead of leaving you craving more!

A low protein, moderate fat (the good kind), low carbohydrate snack.

Health Benefits

• Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Corn Flour (76%), Vegetable Oil, Water, Salt, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• Contains corn.
• May contain traces of nuts, seasame seed, dairy.

Katie King The Balanced Nutritionist.

• Fresh, creamy, skin loving avocado should be a part of everyone’s diet – its rich in fat soluble vitamins and fibre.
• I LOVE a snack that also squeezes in another serve of vegetables so this one is a real winner.

A low protein, but moderate healthy fats and fibre rich carbohydrates. You could not get a better snack, this would satisfy any nutritionist, dietitian or personal trainer!

Health Benefits

• Carrot, Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Celery, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• May contain traces of sulphites.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Water, Tomato Puree (100% Tomatoes), Medium Grain White Rice, Chorizo (pork, spices, mineral salts (450,451,452), preservative (250), food acids (262,331) antioxidant (316), edible casing), Red Capsicum, Red Onion, Baby Spinach, Beans Green, Australian EVOO, Carrot, Brown Onion, Celery, Coriander, Australian Pink Lake Salt, Chipotle Chilli , Cumin, Paprika, Parsley Flat Leaf, Garlic Powder, Thyme, Bay Leaf, Black Pepper, Bay Leaf

Katie King The Balanced Nutritionist.

• Plenty of fresh coriander in this dish; fresh herbs are like vegetables on steroids. They are PACKED full of nutrients and we simply don’t use them enough.
• Both ginger and garlic feature heavily in this one as well; ginger is another great food for digestion whilst garlic has antimicrobial and blood pressure regulating benefits.

A moderate protein, low carbohydrate option (with under 10g of carbohydrates per serve and a good healthy fat content, this may be suitable for those following a structured low carbohydrate/ketogenic diet).

Health Benefits

• Free Range Chicken Breast, Carrot, Continental Cucumber, Cherry Tomato, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Water, Bean Sprout, Spring Onion, Organic Coconut Sugar , Basil, Coriander, Lemon Grass, Fish Sauce (Fresh Anchovy, Sea Salt), Ginger, Garlic, Australian Pink Lake Salt, Arrowroot (tapioca starch, preservative (220,227)), Kaffir Lime Leaf, Garlic Powder, Bay Leaf

• Contains seafood.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Water, Carrot, Brown Onion, Celery, Parsley Flat Leaf, Australian Pink Lake Salt, Thyme, Black Pepper, Bay Leaf, Pumpkin, Water, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Organic Red Lentils, Onion, Carrot, Brown Onion, Celery, Coriander, Lemon Grass, Australian EVOO, Basil, Fish Sauce (Fresh Anchovy, Sea Salt), Australian Pink Lake Salt, Garlic, Ginger, Parsley Flat Leaf, Kaffir Lime Leaf, Coriander ground, Chilli, Thyme, Black Pepper, White Pepper, Bay Leaf

• Contains , seafood.
• May contain traces of , gluten.

Katie King The Balanced Nutritionist.

• High quality, lean beef used here; with many women in particular lacking in iron, red meat consumption a few times per week does have benefits.
• Despite the sweetness that comes through in this beautiful salad dressing, this dish, like all ARF dishes, is refined sugar free. Remember, all ARF meals are designed and prepared by a chef, so the quality and taste are sensational.

A moderate protein, moderate carbohydrate option.

Health Benefits

• Free Range Grass Fed Beef, Cherry Tomato, Red Capsicum, Cos Lettuce, Bean Sprout, Cashew Nuts, Organic Coconut Sugar , Water, Shallot (84%), Vegetable Oil, Corn Starch, Raw Honey, Organic Tamari (Organic Soy Beans, Water, Salt, Organic Alcohol), Coriander, Mint, Australian EVOO, Fish Sauce (Fresh Anchovy, Sea Salt), Australian Pink Lake Salt, Star Anise, Garlic Powder, Chilli, Kaffir Lime Leaf, Bay Leaf

• Contains honey, nuts, seafood, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Cashew Nuts, Quinoa Flakes, Almonds, Orange peel, citrus peel, sugar, citric acid, preservative (224), acidity regulator (330,550), mineral salts (509,541), Currants, Organic Pumpkin Seeds, Organic Rice Malt Syrup (Certified Organic Brown Rice), Dates, Coconut Flakes, Organic Maple Syrup (100% Pure Canadian Maple Syrup), Organic ExtraVirgin Coconut Oil, Sultana, Organic Chia Seeds, Cinamon, Australian Pink Lake Salt

• Contains nuts, sulphites.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Medium Grain White Rice, Apple, Greek Yoghurt (Pasteurised cow's milk, skim milk powder, live yoghurt cultures), Walnuts, Water, Coconut Cream (Fresh Natural Coconut Cream (99.9%), Stabilizers (E415, E412, E407)), Slivered Almond, Raw Honey, Organic Coconut Sugar , Cinamon, Vanilla Bean Extract with Seeds, Australian Pink Lake Salt

• Contains dairy, honey, treenuts, tree nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• A pea protein powder base, so no need to worry if you can’t tolerate whey protein because this one is completely dairy free .
• Chia seeds add omega 3 and fibre here.
• Raw cacao powder adds that chocolate flavour without the sugar.
• Great use of dates for natural sweetness (and fibre).

A moderate carbohydrate, moderate protein ‘snack’- really good as a ‘healthier treat’ or to use before / after a high intensity exercise session.

Health Benefits

• Dates, Coconut, Almonds, Organic Chia Seeds, Sprouted & fermented Golden Pea Protein, sprouted brown rice protein, natural flavour,digestive enzyme blend (Amylase, Protease, Lipase, Lactase, Cellulase), fruit pectin, stevia leaf extract, vanilla bean, Raw Organic Cacao Powder, Water, Orange Essential Oil, Australian Pink Lake Salt

• Contains nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy, treenuts, peanuts, sesame, gluten, soy, dairy.

Katie King The Balanced Nutritionist.

• The dressing contains tahini, an amazing non-dairy form of calcium, which is a critical nutrient for active people to promote good bone health
• Beets contain nitric oxide, a superfood for athletes, increasing blood and oxygen flow to the muscles.

A moderate protein and carbohydrate option.

Health Benefits

• Beetroot, Pumpkin, Mushroom (Portobello), Red Capsicum, Rocket, Australian EVOO, Tahini, Lemon Juice (99.9%), Vitamin C (300), Water, Hazelnuts, Australian Pink Lake Salt, Sesame Seeds, Organic Black Sesame Seeds, Garlic Powder, Cumin, Black Pepper, Dired Coriander

• Contains sesame seeds, treenuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• Raw organic cacao powder is an Amazonian superfood that’s rich in antioxidants and a good source of both iron and magnesium.
• Made on almond meal, these flourless brownies are also gluten free.
• Added walnuts contain healthy omega-3 fats, fibre and minerals, like manganese.

Enjoy on occasion.

Health Benefits

• Organic Coconut Sugar , Free Range Egg, Unsalted Butter (Pasteurised Cream), Almond meal, Organic Cacao Butter, Raw Organic Cacao Powder, Orange Essential Oil, Vanilla Bean Extract with Seeds, Australian Pink Lake Salt

• Contains dairy, egg, nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy, dairy.

Katie King The Balanced Nutritionist.

• Oats are a source of prebiotic fibre, which helps to feed healthy gut bacteria. They also contain beta-glucans, soluble fibre that helps to balance blood sugar and lower blood cholesterol. Source: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials/60A75CB215602240E9363D49DCB690ED
• Cinnamon also helps to balance blood sugar levels and is loaded with antioxidants that have many health benefits.
• Made on almond milk, this porridge is a great dairy-free option.

A good source of fibre.

Health Benefits

• Water, Water, Oats (10%), Sunflower Oil, Stabilisers (Dipotassium, Phosphate, Calcium Carbonate, Tricalcium Phosphate), Sea Salt., Rolled Oats, Raw Honey, Molasses, Cinnamon Bark Essential Oil

• Contains , honey, oats.
• May contain traces of soy, tree nuts.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Organic Cacao Butter, Organic Coconut Sugar , Raw Organic Cacao Powder, Arabica Coffee Beans, Orange Essential Oil, Australian Pink Lake Salt

• May contain traces of treenuts, peanuts, sesame, gluten, soy, dairy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Fruit salad (rockmelon, honeydew, pineapple, apple), Greek Yoghurt (Pasteurised cow's milk, skim milk powder, live yoghurt cultures), Raw Honey

• Contains dairy, honey.
• May contain traces of sulphites.

Katie King The Balanced Nutritionist.

• Avocadoes contain ‘good fats’ that are great for our skin, and offer lots of vitamins including vitamin E.
• Another snack from ARF which actually satisfies you, instead of leaving you craving more!

A low protein, moderate fat (the good kind), low carbohydrate snack.

Health Benefits

• Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Corn Flour (76%), Vegetable Oil, Water, Salt, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• Contains corn.
• May contain traces of nuts, seasame seed, dairy.

Katie King The Balanced Nutritionist.

• Fresh, creamy, skin loving avocado should be a part of everyone’s diet – its rich in fat soluble vitamins and fibre.
• I LOVE a snack that also squeezes in another serve of vegetables so this one is a real winner.

A low protein, but moderate healthy fats and fibre rich carbohydrates. You could not get a better snack, this would satisfy any nutritionist, dietitian or personal trainer!

Health Benefits

• Carrot, Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Celery, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• May contain traces of sulphites.

Katie King The Balanced Nutritionist.

• This would be a great snack option for people in active jobs like labourers, PE teachers and even wait staff in very busy restaurants.
• Unlike more higher calorie snacks designed with the active person in mind this one is chocker block full of good stuff! We’ve got loads of omega 3 healthy fats thanks to a variety of nuts, immune boosting vitamins like zinc and C thanks to the pumpkin seeds and cranberries and natural sweetness from honey and elderberry juice. There is nothing fake about this snack, that’s for sure!

A moderate protein, higher fat, high carbohydrate snack. This is a menu item designed with the active person in mind.

Health Benefits

• Rolled Oats, Organic Rice Malt Syrup (Certified Organic Brown Rice), Cranberries, Sugar, Sunflower Oil, citric acid, elderberry juice extract, Unsalted Butter (Pasteurised Cream), Almonds, Organic Pumpkin Seeds, Raw Honey, Coconut Flakes, Organic Chia Seeds, Australian Pink Lake Salt

• Contains , dairy, honey, nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• The humble potato is a good source of fibre, potassium, B6 and vitamin C.
• Leeks are a nutrient-dense vegetable, particularly high in vitamin K, which is important for blood and bone health.
• Garlic is this soup will also help to boost your immunity during the cooler months.

A gluten free, vegetarian option.

Health Benefits

• Potato Sebago, Water, Leek, Onion, Pasturised Thickened Cream, Halal Gelatine, Carrot, Unsalted Butter (Pasteurised Cream), Brown Onion, Celery, Spring Onion, Potato starch, Maize Starch, Tapioca Starch, Rice Flour, Thickener (415,412,464), Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Australian Pink Lake Salt, Garlic, Australian EVOO, Free Range Egg, Parsley Flat Leaf, Thyme, Organic Coconut Sugar , Bay Leaf, Garlic Powder, Bakers Yeast, Emulsifier (E491), Black Pepper, White Pepper, Australian Lirah Apple Cider Vinegar

• Contains dairy, egg.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Lemon Juice (99.9%), Vitamin C (300), Raw Honey, Unsalted Butter (Pasteurised Cream), Quinoa Flakes, Milk, Skim Milk, Cream (from Milk), Milk Solids, Salt, Vegetable Gums (412, 410), Starter Culture, Enzymes, Organic ExtraVirgin Coconut Oil, Walnuts, Coconut Flakes, Organic Coconut Sugar , Free Range Egg, Organic Psyllium Husks, Australian Pink Lake Salt

• Contains dairy, egg, honey, treenuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Cauliflower, Flour Tortilla (Unbleached Flour, Water, Vegetable Shortening (Palm Oil/Corn Oil), Contains 2% or less of the following: Salt, Aluminum free leavening, Wheat Protein, Calcium Propoinate, Sorbic Aid, Fumeric Acid, Gum Blend, Dough Conditioner), Baby Spinach, Red Capsicum, Olive Pomace Oil, Garlic, Australian EVOO, Lemon Juice (99.9%), Vitamin C (300), Water, Caster Sugar, Natural Sea Salt, Anti-Caking Agent (554), Tumeric Ground, Cumin, Coriander ground, Caraway seed, Australian Pink Lake Salt

• Contains wheat, soy.
• May contain traces of gluten.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Mushroom (Portobello), Potato starch, Maize Starch, Tapioca Starch, Rice Flour, Thickener (415,412,464), Water, Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Brown Onion, Pure Cream, Free Range Egg, Carrot, Australian EVOO, Ghee, Celery, Organic Coconut Sugar , Australian Pink Lake Salt, Shallot (84%), Vegetable Oil, Corn Starch, Garlic, Bakers Yeast, Emulsifier (E491), Porcini Mushrooms, Australian Lirah Apple Cider Vinegar, Parsley Flat Leaf, Thyme, Black Pepper, Garlic Powder, White Pepper, Bay Leaf

• Contains dairy, diary, egg.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Almond Milk (Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (from Corn), Acidity Regulators (340, 332), Vegetable Gums (418, 415, 410), Sunflower Lecithin, Sea Salt), Cashew Nuts, Quinoa Flakes, Almonds, Orange peel, citrus peel, sugar, citric acid, preservative (224), acidity regulator (330,550), mineral salts (509,541), Currants, Organic Pumpkin Seeds, Organic Rice Malt Syrup (Certified Organic Brown Rice), Dates, Coconut Flakes, Organic Maple Syrup (100% Pure Canadian Maple Syrup), Organic ExtraVirgin Coconut Oil, Sultana, Organic Chia Seeds, Cinamon, Australian Pink Lake Salt

• Contains nuts, sulphites.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie King The Balanced Nutritionist.

• A pea protein powder base, so no need to worry if you can’t tolerate whey protein because this one is completely dairy free .
• Chia seeds add omega 3 and fibre here.
• Raw cacao powder adds that chocolate flavour without the sugar.
• Great use of dates for natural sweetness (and fibre).

A moderate carbohydrate, moderate protein ‘snack’- really good as a ‘healthier treat’ or to use before / after a high intensity exercise session.

Health Benefits

• Dates, Coconut, Almonds, Organic Chia Seeds, Sprouted & fermented Golden Pea Protein, sprouted brown rice protein, natural flavour,digestive enzyme blend (Amylase, Protease, Lipase, Lactase, Cellulase), fruit pectin, stevia leaf extract, vanilla bean, Raw Organic Cacao Powder, Water, Orange Essential Oil, Australian Pink Lake Salt

• Contains nuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy, treenuts, peanuts, sesame, gluten, soy, dairy.

Katie King The Balanced Nutritionist.

• The dressing contains tahini, an amazing non-dairy form of calcium, which is a critical nutrient for active people to promote good bone health
• Beets contain nitric oxide, a superfood for athletes, increasing blood and oxygen flow to the muscles.

A moderate protein and carbohydrate option.

Health Benefits

• Beetroot, Pumpkin, Mushroom (Portobello), Red Capsicum, Rocket, Australian EVOO, Tahini, Lemon Juice (99.9%), Vitamin C (300), Water, Hazelnuts, Australian Pink Lake Salt, Sesame Seeds, Organic Black Sesame Seeds, Garlic Powder, Cumin, Black Pepper, Dired Coriander

• Contains sesame seeds, treenuts.
• May contain traces of treenuts, peanuts, sesame, gluten, soy.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Organic Cacao Butter, Organic Coconut Sugar , Raw Organic Cacao Powder, Arabica Coffee Beans, Orange Essential Oil, Australian Pink Lake Salt

• May contain traces of treenuts, peanuts, sesame, gluten, soy, dairy.

Katie King The Balanced Nutritionist.

• Avocadoes contain ‘good fats’ that are great for our skin, and offer lots of vitamins including vitamin E.
• Another snack from ARF which actually satisfies you, instead of leaving you craving more!

A low protein, moderate fat (the good kind), low carbohydrate snack.

Health Benefits

• Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Corn Flour (76%), Vegetable Oil, Water, Salt, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• Contains corn.
• May contain traces of nuts, seasame seed, dairy.

Katie King The Balanced Nutritionist.

• Fresh, creamy, skin loving avocado should be a part of everyone’s diet – its rich in fat soluble vitamins and fibre.
• I LOVE a snack that also squeezes in another serve of vegetables so this one is a real winner.

A low protein, but moderate healthy fats and fibre rich carbohydrates. You could not get a better snack, this would satisfy any nutritionist, dietitian or personal trainer!

Health Benefits

• Carrot, Avocado, Salt, Food Acids (270, 300), Vegetable gum (415), Celery, Lemon Juice (99.9%), Vitamin C (300), Australian EVOO, Coriander, Garlic Powder, Australian Pink Lake Salt, Chipotle Chilli , White Pepper

• May contain traces of sulphites.

Katie Missingham Big Red's Nutrition.

Health Benefits

• Cauliflower, Flour Tortilla (Unbleached Flour, Water, Vegetable Shortening (Palm Oil/Corn Oil), Contains 2% or less of the following: Salt, Aluminum free leavening, Wheat Protein, Calcium Propoinate, Sorbic Aid, Fumeric Acid, Gum Blend, Dough Conditioner), Baby Spinach, Red Capsicum, Olive Pomace Oil, Garlic, Australian EVOO, Lemon Juice (99.9%), Vitamin C (300), Water, Caster Sugar, Natural Sea Salt, Anti-Caking Agent (554), Tumeric Ground, Cumin, Coriander ground, Caraway seed, Australian Pink Lake Salt

• Contains wheat, soy.
• May contain traces of gluten.