1.
ABOUT THE BOOK
Mila’s Meals: The Beginnings & The Basics is a collection of nourishing wholefood recipes and food ideas for
baby’s first years (and the rest of the family too). Free from gluten, refined sugar, dairy and artificial additives.
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:
Foreward
Introduction
Unlearn: Infant Food Fallacies
Essential Nutrients
What nutrients baby needs and when
Essential nutrients, the role they play, and where to find them
What to eat when
Feeding with Awareness
Allergens
Convenience vs. Conscience
Toxins
Whole Foods vs. Refined & Processed Foods
Chemical Cuisine: Food Additives
Raw vs. Cooked... which is better?

2. Eat from the rainbow
Enzymes, Nutrients and Anti-nutrients
Anti-Nutrients
Meat: Organic, Free-Range, Pasture-raised, Grass-fed & GMO.
Fruits and Veggies: Organic, Conventional & GMO.
Why not Gluten, Dairy and Sugar?
What can I eat? Gluten, sugar, & dairy alternatives.
Nutrient Enhancers: my kind of food additives!
Mess
Soul Food
Food preparation and storage
Recipes
Thirsty
Off the spoon
Out & About Finger Foods
Eating In Finger Foods
Dip Dips & Spreads
From the Fork (or spoon)
Party Food & Something Sweet
Pantry Items
Don’t Just Eat Food!
Glossary of Ingredients
Equipment
Conversions Charts
Say Who?
Appendix
References
Index
Recipe Index
AUTHOR BIO
Catherine holds a Bachelor of Arts degree in English and Psychology from The University of
Cape Town and a diploma in Marketing and Visual Communications from The International
Advertising Association. 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 now a devoted single mom to Mila and is currently completing her studies at
The Institute of Integrative Nutrition, where she will graduate as a Health Coach. Besides
being ‘just-a-mom’, Catherine is a writer, researcher, real food and nutrition activist and
chef-in-constant-training.
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.

3. 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
“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

4. 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!
By Amazon Customer on December 12, 2015
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, dairyMila's Meals: The Beginnings & The
BasicsMila's Meals: The Beginnings & The Basics and sugar free!
Can't recommend this book highly enough.”
TITBITS:
The book took three and a half years to create.
It is self published.

5. 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
EVENTS:
Book Launch: Wednesday, 9 December 2015 at Whitewashed, Knysna.
Book Signing: Saturday 12 December 2015, OZCF Market, Cape Town.
Book Launch: March 2016 (date to be confirmed), Wholefoods, New York.
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:
(from 10th December 2015)
www.milasmeals.co.za
www.faithful-to-nature.co.za
www.farmfreshdirect.co.za
www.amazon.com
www.amazon.co.uk
Rawganics, Knysna
Knysna Health, Knysna
Mon Petit Pain, Knysna
Mr & Mrs, Cape Town