ABOUT THE BOOK Mila’s Meals: The Beginning & The Basics is a collection of gluten-free, sugar-free, dairy-free nourishing wholefood recipes and food ideas for baby’s first years (and the rest of the family too).

Created, written and published by: Catherine Barnhoorn.

Photography by: Alfred Lor

Colour photos for every single recipe & a wealth of information including: The Why

• The truth behind common infant food fallacies • The why, what and how to begin your little one’s life-long relationship with food. • An expose of what is really in that convenient, ready-made food and the affect it has on your child

physically, mentally and emotionally. • The importance and maintenance of gut health. • Why not gluten, dairy and sugar.

The What

• Essential nutrients, the role they play, and where to find them. • A detailed glossary for every ingredient used in the book.

The How

• Over 100 (mostly) uncomplicated recipes made with easy-to-find ingredients. • A re-introduction of essential traditional foods & food preparation techniques (like sauerkraut, slow-

cooked bone broths as well as how and why to soak grains). • ‘Do-able’ meals for working parents - all the food can be made in bulk and frozen.

Contents:

Ø Foreward Ø Introduction Ø Unlearn: Infant Food Fallacies

o Essential Nutrients o What nutrients baby needs and when o Essential nutrients, the role they play, and where to find them o What to eat when

Ø Feeding with Awareness o Allergens o Convenience vs. Conscience o Toxins o Whole Foods vs. Refined & Processed Foods o Chemical Cuisine: Food Additives o Raw vs. Cooked... which is better? o Eat from the rainbow o Enzymes, Nutrients and Anti-nutrients o Anti-Nutrients o Meat: Organic, Free-Range, Pasture-raised, Grass-fed & GMO. o Fruits and Veggies: Organic, Conventional & GMO. o Why not Gluten, Dairy and Sugar? o What can I eat? Gluten, sugar, & dairy alternatives. o Nutrient Enhancers: my kind of food additives! o Mess o Soul Food

Ø Food preparation and storage Ø Recipes

o Thirsty o Off the spoon o Out & About Finger Foods o Eating In Finger Foods o Dip Dips & Spreads o From the Fork (or spoon) o Party Food & Something Sweet o Pantry Items

Ø Don’t Just Eat Food! Ø Glossary of Ingredients Ø Equipment Ø Conversions Charts Ø Say Who? Ø Appendix Ø References Ø Index Ø Recipe Index

AUTHOR BIO Catherine is Mom to Mila, a certified Integrative Nutrition Health Coach, an author and chef-in-constant training. She holds a Bachelor of Arts degree in English and Psychology from The University of Cape Town; a diploma in Marketing and Visual Communications from The International Advertising Association; and a diploma in Health Coaching (INCH) from The Institute For Integrative Nutrition. In her ‘previous life’ Catherine was a graphic designer and branding consultant in London, Johannesburg and Cape Town. A life-changing event led her to start a new life in Knysna in order to fulfill her promise to ‘live a life of meaning’.

Catherine is deeply passionate about empowering parents to make informed decisions with regards to what they feed their children and themselves, and she firmly believes that food can be “the best form of medicine or the slowest form of poison.” Catherine sees her, and her daughter’s, food intolerances as a blessing which has led them down a path of learning,

discovery and good health – which will hopefully stand them in good stead for years to come.

REVIEWS “At last, a wonderfully creative and thoroughly well researched work of immensely helpful and beneficial guidance, for us as parents!

Food and health are inseparable. In today's information age nutritional concepts can be all too confusing, especially when the information is focused on 'what' to eat, rather than exploring and understanding the 'why'.

This book introduces important and comprehensible 'why's' of applying food as your medicine, while at the same time, offering truly sumptuous and easy to follow recipes to give our little genetic investments vibrant health and a greater connection to nature, of which we are all an integral part.

Toward healing, awareness and peace! Thank you Catherine.”

- Dr. Jon Morley (MBChB)

“Catherine has managed to fit a veritable encyclopedia worth of knowledge and wisdom into this beautiful book.

As a mother, I will value this resource for referring to time and again when preparing food for my family. I will turn to it when deciding on the best choices, in terms of personal and environmental health, while shopping and preparing delicious, healthy meals for my loved ones.

Painstaking attention to detail is paid to all things food and health related that we may all have heard of or read about, but are unsure of how to integrate into our daily lives.

The creative and wholesome recipe ideas will continually be an inspiration in my kitchen, and yours, for years to come!”

- Esme Morley (A mom)

“This well-researched and masterfully created book is a true gift to aware parents who want to give their children the best start to life.”

- Dr Hanna Grotepass (MBChB), Homeopath, Synchronization Harmonics practitioner

“Not only does it contain over 100 recipes free from gluten, dairy and refined sugar for baby's first year, it is also an invaluable reference guide to what our food contains. From natural and/organic to processed, genetically modified, factory farmed etc. and the possible and scientifically proven effects the consumption of these foods may have on yourself and especially your children. It is a call to action for every parent to be conscious of what they are feeding their little ones, providing a guideline to achieve this as effectively and effortlessly as possible. If you are a new Mama or know anyone who is; if your child has food allergies or is sensitive to gluten, sugar and/dairy; if you plan to raise your children on a 'free from' diet or if you would simply like to nutritionally educate yourself then this is the book for you.”

- Alix Verrips, Chef, Journalist and Editor

FEEDBACK “Hi Catherine,

Your book arrived yesterday and I am utterly blown away.

So your book arrived, I opened it and was astounded and so excited I bounced off my chair with a shriek!

This book is a vital one.

I must admit I haven’t brought cook books or ‘nutritional related books’ for too long now as I am bored to tears of them and haven’t found anything new or inspirational. Add that our understanding of nutrition has moved on and continues to so swiftly, too many are still full of old school dogma and I’ve been waiting for a revival.

This book ticks all those boxes and I think it has x factor.

The size works so beautifully - you feel like you’re holding something valuable, from the first flick through you’re drawn in. The photographs are incredible and the layout is so easy to read.

It makes you feel 2 things on first impression 1) that you want to go sit in a corner alone somewhere and be alone with it and soak in the information and 2) that you want to run into the kitchen to delightfully make something healthy.

The book feels friendly and accessible. I think it invites Mum’s in, in such a light invitation that doesn’t make them think they’re about to read about negative things or be told everything they are doing is wrong.

Rather it communicates that they are a part of reading about a joyous journey that they feel is exciting and accessible.

The information is so well laid out and I love that people can skip to parts and pages for easy reference.

This book is a game changer, it has come at just the right time and I am honored that you sent it to me, thank you so very much.

This has been a breath of fresh air - thank you once again.

This book is enchanting:)

Debbie Logan - journalist, real food activist spearheading the Jozi Real Food (R)evolution & owner of The Organic Natural and Whole Food Emporium (Johannesburg) http://www.organicemporium.co.za, @DebbieVLogan

“New this week……

Finally and the one I am THE most excited about………..Mila’s Meals…….This book has changed my life, there are no other words for it! I want to say a massive CONGRATULATIONS to one of our very own customers, Catherine Barnhoorn on this amazing accomplishment. This book is a journey of information and recipes to help you with a Gluten, Dairy and Sugar Free diet or a “Free-From Diet” Johannes and I always want to eat this way but sometimes get stuck with the busy-ness of life, so I highly recommend it! When Catherine told me that she was doing a book (and another customer told me she was helping with the editing!!) I was intrigued to see what it would be like, when I got my copy just before Christmas my eyes fell out of my head, this book is not only beautiful, and well presented with amazing photography but the information that is packed into here is just amazing. I never knew what all the different “E-Numbers” meant, I never knew that one was colour one was something else, and now I do, when we got to this page in the book Johannes ran to the fridge to see what we had with an E-Number and then told me exactly what was in it! I also find the recipes to be so easy and quick, something that this lifestyle doesn’t normally lend itself too. Please support Catherine as she truly deserves it, this book is well worth every penny."

Shelley Viljoen, Owner Farm Fresh Direct

“Happiness is .... Just received my copy of the most amazing book. Friends with children, or those with food intolerances MUST check this out. Cannot wait to get stuck in, thanks Catherine Barnhoorn, it delivered even more than I imagined it could ever do.” Abigail Irish

“Just collected my book! Sitting in the parking lot and cannot put it down!!!!!

All I can say is wow.

I'm gonna try read through it all later (in bed, not the car in 40 degree heat) and then cant wait to feature and sell it via my blog.”

Dani Silberman, #BabyJakesMom, www.babyjakesmom.com

“A wealth of info and lovely recipes!

This book is so full of info, do-able recipes and beautiful photos. My rather fussy son loves the fruit leather rolls, and another favourite is the avocado based icing/frosting. I can't wait to try more of the recipes in here.”

Lisa Ellis, Mom to 2 boys

“Wow, what an inspiring recipe book!

Just received my copy! Wow, what an inspiring recipe book! Beautifully presented and all the information & recipes easy to read. A must have for any-one wanting to start their children on healthy, nutritious eating habits. Not only what to eat but, importantly, why to be gluten, wheat, dairy and sugar free! Can't recommend this book highly enough.”

By Amazon Customer on December 12, 2015

“What a beautiful and information packed guide and cookbook for nourishing your baby. Catherine shares her pre pregnancy health challenged journey through the birth of her daughter. Motivated by her baby’s health challenges and gastro intestinal symptoms she embarks on journey of research and discovery. Catherine guides the reader to take an active role in educating yourself on the foods you choose for your child. There are

invaluable chapters on whole foods nutrition, avoiding food additives, rainbow nutrition, techniques on proper food preparation that help with absorption & many delicious recipes. This is a resource book that I will recommend to families with newborns, one that you will refer to over and over again. Thank you Catherine, I wish I had this resource when I was a new mom. “

Cathy Vogt

“I certainly wish my mother had this book when I was a baby, spending my first year of life in the hospital due to food allergies! So many newborns suffer for sensitivities and it is an area that needs attention! This books does just that and provides families with easy recipes for any infant, providing healthy options that are easily available in any home! This is a "go-to" resource for any new mother! A must have for sure!”

Shelley Ugyan

“This book will shed light on how you look at your child’s moods, foods, toxic exposures, colic, constipation, ear infections, runny nose, asthma and so much more. When we know the reason why our kids are not feeling well, it’s so much easier to find solutions. With all the things we have to do as a parent, we forget to teach our children how important self care is as they grow. Well baby makes a well adult! Plus, I found the conversation between Catherine and Mila so heartwarming. Thank you Catherine for sharing your love, truth and your knowledge. New mothers need this book!”

Connie Tomlyn

Fantastic

This is a delightful and well-informed feast of a book that is especially written for children that suffer with food intolerances. Although my son Cassian is able to eat everything, I absolutely devour recipes that are free of the usual culprits like dairy, sugar and gluten. Catherine, the author, is especially mindful of gut health, too. The book comes with some great advice on eating for the soul.

29 Jan, 2016, By Robyn

Excellent recipe book

I ordered this book apprehensively because I love seeing a recipe book before I buy it. I usually only buy it once there are at least a dozen recipes that appeal to me. It was the authors philosophies that convinced me to buy this book: that all disease starts in the gut, we shouldn’t be eating dairy or sugar and that with the right meal prep eating right can be possible for a working family. This book has delivered over and above what I expected! I haven tried any recipes yet (I only just got the book), but every one has appealed to me so far. I love that its written by a South African so she uses produce that isn’t impossible to source or too expensive to afford. Nearly all her recipes can be frozen with handy instructions on how long they’ll last in the freezer. Its informatively written, easy to read and has exquisite photos. Everything about this book entices you. I’m so excited to get stuck into the recipes. If you are deliberating on buying this book, just do it! It’ll make a wonderful gift for anyone wanting to eat healthy (not just moms).

27 Jan, 2016, By Lisa

TITBITS: The book took three and a half years to create.

It is self published.

Catherine created the recipes, styled the food, compiled all the information, wrote every word and designed the book.

The book is as homemade as the food - the photography was done on Catherine’s dining room table, as was the design of the book! (She’s happy to be able to eat at the table again.)

A video introducing the book for our crowdfunding campaign: https://vimeo.com/141427359

BOOK SPECS: Soft cover 500 pages, full colour printed on 105gsm cartridge Dimensions: 280mm x 216mm x 33mm ISBN Number: 978-0-620-68276-3

CONTACT: Catherine on 084 823 6273 catherine@milasmeals.co.za www.milasmeals.co.za Facebook.com/MilasMeals Instagram.com/milasmeals Twitter: @milasmeals

WHERE TO BUY THE BOOK: www.milasmeals.co.za www.faithful-to-nature.co.za www.farmfreshdirect.co.za www.amazon.com Rawganics, Knysna ChiroLife, Knysna Food Lovers Market, Knysna

Knysna Health, Knysna Mon Petit Pain, Knysna Mr & Mrs, Cape Town Healthy Life, Plettenberg Bay Village Bookshop, Plettenberg Bay Metelerkamps, Knysna Wellness Warehouse, Kloof Street, Cape Town

a look inside: (PTO)