Cooking time: 20min
Preparation time: 10min
Serves: 4
• 500g Nutri Free gluten free spaghetti
• 4 tbsp of quality olive oil
• 1 tbsp of crushed garlic
• 1 tsp of salt & cracked pepper
• 12 green prawns with tails on
• 8 mussels
• 12 scallops
• 2 squid tubes cut into rings
• 2 tbsp of Italian parsley roughly chopped
• fresh chilli (optional)
Spaghetti marinara is a signature Italian
pasta and seafood dish. In Italian, ‘marinara’
originates from the word ‘marina’, meaning
‘marine’ in english...hence seafood. This recipe
is a tasty gluten free alternative, to spaghetti
1) Place Nutri Free spaghetti in boiling salted water, cook until ‘al dente’.
2) Heat olive oil in a large frypan. When oil
starts to smoke, add the prawns, scallops &
garlic, seasoning with a generous amount
of ground black pepper.
3) When garlic begins to brown, add
mussels & when they begin to open, add
the squid. Cook for 2-3 minutes. The juice
from the mussels & other seafood will
combine with the oil to make the sauce
for the dish.
4) Drain pasta well & add it to the fry pan,
while mixing it through the seafood add
parsley & salt to taste.
Cooking time: 15min
Preparation time: 10min
Serves: 4
• 500g Nutri Free gluten free penne pasta
• 1 tbsp of quality olive oil
• 100g pancetta (coursely chopped)
• 2 lightly whisked whole eggs
• 2 egg yolks
• 1/2 cup (40g) finely grated parmesan
& shaved pecorino romano cheese
• 2 tbsp of Italian parsley roughly chopped
• 1 tsp of salt & cracked pepper
Carbonara is an Italian pasta dish based on
fresh eggs, pecorino romano and black pepper.
The dish was created in the middle of the 20th
century. This recipe is unrecorded before the
Second World War. It was first recorded after the
war as many Italians were eating eggs and bacon
supplied by troops from the USA.
1) Place Nutri Free penne in boiling salted
water, cook until ‘al dente’.
2) Heat olive oil in a frying pan over high
heat. Add the pancetta & cook, stirring
occasionally, for 2-3 minutes or until crisp.
Remove from heat.
3) Whisk the eggs, egg yolks & parmesan
in a medium bowl until well combined.
Season with salt & pepper.
4) Drain pasta well, add to fry pan with
the pancetta & pour over the egg mixture.
Gently toss until just combined (the heat
of the pasta will cook the eggs).
5) Top with shaved pecorino romano and
garnish with parsley.
Cooking time: 60min
Preparation time: 30min
Serves: 8
• 500g Nutri Free Ditalini pastina
• 1 tbsp olive oil
• 1 clove garlic, peeled & chopped
• 1 red onion, peeled & finely chopped
• 2 carrots, peeled & chopped
• 2 sticks celery, chopped
• 1 zucchini, chopped
• 1 small leek, chopped
• 2 x 400g cans chopped tomatoes
• 1 large potato, scrubbed & diced
• 4 cups vegetable stock
• 1 can of cannellini beans
• 1 bunch of spinach
• 1 tsp of salt & cracked pepper
• 5 tbsp grated parmesan cheese
Minestrone is a thick soup of Italian origin made with
vegetables, often with the addition of pastina (small
pasta shapes). Common ingredients include beans,
onions, celery, carrots, stock, and tomatoes. There is
no set recipe for minestrone, since it is usually made
out of whatever vegetables are in season.
1) Heat a large pot over a medium heat & add olive oil.
Add the garlic, onion, carrots, celery, zucchini, leek &
cook slowly for about 15 minutes, stirring now & then,
until the vegetables have softened.
2) Add the tomatoes, potato, cannellini beans &
vegetable stock, then cover with a lid and bring
everything slowly to the boil. Simmer for about 30
minutes, then check (with the tip of a paring knife)
that the potato is soft & cooked through.
3) Add the spinach & pastina, cook for 10 more
minutes, until the pastina is cooked. If the soup is
too thick for you after cooking the pastina, thin it by
adding more stock.
4) Finish by seasoning with a little salt & black pepper
& top with parmesan cheese.
Cooking time: 60min
Preparation time: 10min
Serves: 4
• 500g Nutri Free wholemeal penne pasta
• 2 tbsp olive oil
• 1 large brown onion, finely chopped
• 1 carrot peeled, finely chopped
• 1 stick celery, finely chopped
• 400g lean beef mince
• 250g pork mince
• 1/4 cup tomato paste
• 2 x 400g cans whole peeled tomatoes
• 1 tsp of salt & cracked pepper
• 5 tbsp grated parmesan cheese
Bolognese sauce, known in Italian as ragù alla
bolognese, is a meat-based sauce originating
from Bologna, Italy. Genuine ragù alla bolognese
is a complex sauce which involves slow cooking
using a variety of techniques, including sweating,
sautéing and braising.
1) Heat oil in a frying pan. Add onion,
carrot & celery sauté for 2 - 3 minutes or
until tender. Add beef & pork mince. Cook,
stirring with a wooden spoon, for 5 minutes
or until browned. Stir in tomato paste &
cook for 1 minute. Add salt & pepper.
2) Add canned tomatoes to pan. Stir to
combine. Reduce heat to medium-high.
Bring to the boil. Cook uncovered for 5
minutes. Reduce heat to low. Simmer
covered for 1 hour. Increase heat to medium
and boil gently uncovered for 10 minutes or
until bolognese is thick.
3) Cook pasta in a large saucepan of boiling
salted water untill ‘al dente’.
4) Drain pasta, add to the fry pan with sauce
& mix through. Serve with grated parmesan.
Cooking time: 30min
Preparation time: 10min
Serves: 4
• 3⁄4 cup Nutri Free couscous
• 1⁄4 butternut pumpkin, diced
• olive oil spray
• 1⁄2 eggplant, cut into 2 cm cubes
• 1 zucchini, cut into 2 cm pieces
• 3⁄4 cup boiling water
• 1⁄2 red onion, finely sliced
• 1⁄2 red capsicum, finely sliced
• 150g baby rocket leaves
• 1 clove garlic, crushed
• 2 tsp red wine vinegar
• 1 tsp balsamic vinegar
• 1⁄3 cup extra-virgin olive oil
• 1⁄4 tsp honey
Cous cous is a traditional Berber dish of semolina
(tiny granules of durum wheat) which is cooked
by steaming. Cous cous is a staple food throughout
Algeria, Morocco, Tunisia, & Libya. However Nutri
Free Cous Cous is a gluten free alternative which is
made up of 100% corn instead of semolina.
1) Preheat oven to 250ºC. Place pumpkin pieces
in a deep baking tray & spray lightly with oil to
coat. Bake for 10 minutes then add the eggplant
& zucchini (also sprayed lightly with oil).
2) Roast for a further 20 minutes or until cooked.
Remove from oven & set aside.
3) Combine the Nutri Free cous cous & boiling
water in a bowl, mix with a fork, cover with
plastic wrap & let stand for 7 minutes.
4) To make the dressing place all ingredients in
an airtight jar & shake until combined.
5) Loosen the couscous with a fork until light
& fluffy. Add the roast vegetables, onion,
capsicum & rocket leaves. Mix the dressing
through the salad until coated.