1/4 Cup Cooked Oats 2/3 Cup Almond milk 1 Tbsp Flax Seeds 1 Tsp Cinnamon 1 Scoop Protein Powder of Choice
Method - Combine oats, almond milk, Flax seeds & cinnamon in a microwave safe bowl. Microwave on high for 1 minute. Carefully remove the bowl, stir & then microwave on high for 1 more minute. Carefully remove the bowl & stir in protein powder. Let stand for 3-5 min to thicken.
Breakfast Smoothie 1 Serve
1 cup of coconut water A handful of baby spinach leaves 1 large banana OR 1 cup of chopped fresh pineapple Scoop of Protein powder A few ice cubes (optional)
Method: Combine all the ingredients in a blender until smooth.
Method: Heat butter in a pan. In a bowl whisk the egg and egg whites, add other ingredients and cook.
Avocado Eggs 1 Serve
1 ripe avocado 2 eggs Sea salt & pepper to taste
Method: Pre-heat oven to 175 degrees C. Cut the avocado in half and remove seed, place the two halves in a baking tray. You may need to remove a little of the avocado before cracking an egg into each half. Season with salt and pepper and place in oven for 15 -20 minutes (depending on your oven) or until egg is cooked. Sprinkle with your Favourite fresh herbs & serve.
Bacon and Egg mini Frittatas 2 Serves
4 large eggs 1/2 cup of shredded baby spinach leaves A pinch each of sea salt and pepper 2 rashes of bacon chopped into small pieces
Method: Preheat the oven to 180 degrees C and lightly oil a 6 case muffin tray with coconut oil. Crack the eggs into a mixing bowl and whisk for a minute. Add in the spinach, bacon pieces, salt, pepper and give it another mix until well combined. Pour the mixture evenly into the muffin tray. Bake them in the oven for approximately 20 minutes or until the egg is cooked through and they are golden on top.
Poached Eggs 1 Serve
2 Eggs Vinegar
Method: Working with 1 egg at a time, crack an egg on to a plate. Fill a wide saucepan with water until approximately 8cm deep. Add vinegar and 1 teaspoon salt. Bring to the boil over medium-high heat. Reduce heat to low-medium - water should be just simmering, with small bubbles rising from the base of pan and small ripples across the top of the water. Fill a bowl with cold water and set aside. Using a wooden spoon or whisk, stir simmering water in one direction to create a whirlpool (this will help to give your poached eggs a neat shape). Slide egg from plate into centre of whirlpool, as close to water as possible. Cook for 2-3 minutes for a semi-soft yolk or 3-4 minutes for a firm-set yolk, without stirring. Using a slotted spoon, transfer egg to the bowl of cold water (this stops the cooking process). Remove and drain on a plate lined with paper towels. During and between cooking eggs, use slotted spoon to skim any foam from water surface. Repeat with remaining eggs.
Egg Salad 1 Serve
4 Boiled Eggs 1tsp.ofDijonMustard 1tsp of Olive oil Salad Greens
Method: In a bowl place the salad greens. Chop boiled eggs and put on salad. Mix Dijon and Olive oil together and drizzle over salad.
Quick Thai Salad 1 Serve
1 x Steak 1 Small red onion 1 Tomato cut into wedges Handful of mixed lettuce leaves • Cucumber sliced Fresh mint Peanuts Dressing 1 lime Handful of Coriander 1 1/2 Tbs of Sweet Chilli Sauce 1 Clove of Minced Garlic
Method: Combine lime juice, coriander, sweet chilli sauce & garlic in a small bowl, stir well. Place steak on grill & cook each side (or as desired). Remove & stand for 5mins. Cut steak diagonally, across grain, into thin slices. Place onion, tomato, lettuce, cucumber & mint in a large bowl, toss gently, top with steak. Drizzle salad with dressing & sprinkle with peanuts.
Steak and Salad Wrap 1 Serve
Half a cooked Steak cut into strips Lettuce and Salad mix tomato,onion,capsicum etc Cheese Avocado 1TspMayo Wrap(preferably not white wraps - spelt or rice are the better ones)
Method: Chop all ingredients and roll into a wrap. I like to toast mine on the grill for a crispier wrap.
Chicken and Sweet Potato Salad 1 Serve
1/2 Cooked Chicken Breast 1/2 Sweet Potato Lettuce Mix + Tomato, Cucumber etc. 2 Tbsp Crumbled Feta
Method: Heat a frying pan an add coconut oil. Fry cubed sweet potato until soft. Add cooked chicken, sweet potato and other salad ingredients together, drizzle with olive oil.
Method: Heat a frying pan an add coconut oil. Fry cubed Haloumi until golden. Add cooked Haloumi, steak and other salad ingredients together, drizzle with olive oil or Lime.
DINNER RECIPES Crumbed Fish 2 Serves
2 Fish Fillets 1 Egg Coconut flour Bread Crumbs
Method: Roll fillets in flour, then dip into whisked egg yolk. Press into the bread crumbs and bake or fry fish fillets until golden brown.
Cauliflower Rice 2 Serves
1 large head Cauliflower, finely grated
Method : Finely grate or process cauliflower. Don’t over process or you’ll end up with puree. Steam in microwave for 11⁄2-2mins (depends on microwave). To make fried rice, fry rice in a pan. Then you can add diced ham, egg and peas. A dash of Soy sauce will give a nice salty flavour.
Grilled Salmon Before grilling fish, rinse it and pat dry with paper towels.To add flavour, use a dry rub or sprinkle with spices or herbs (thyme, dill, or basil work well with grilled salmon). Or marinate it in your favourite sauce. Keep in mind that salmon will pick up the flavours quickly, so even 15 to 30 minutes in a marinade can be enough to add big flavour to your grilled salmon. Grill, uncovered, for 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake when tested with a fork. Turn the fish once halfway through grilling. If you like, brush the salmon with olive oil or melted butter after turning to add flavour and keep it moist.
Thai Chicken Balls 4 Serves
500g of organic free-range chicken thighs 1 egg 1 tablespoon of good quality sh sauce Juice of half a lime • A handful of coriander leaves 1 tablespoon of coconut flour A good pinch of salt & black pepper 1⁄2 a red chilli (optional) Extra virgin coconut oil (for frying) Lettuce leaves Lime wedges
Method: Chop up the chicken thighs into 3cm chunks. Pop them into a food processor along with all the other ingredients and pulse until it is all chopped finely and well combined. Wet your hands to make this step a little easier and form the mixture into evenly shaped balls. 3 Heat 2 tablespoons of coconut oil in a large frying pan over medium heat and cook the balls in batches until they are cooked through and golden. Serve these delicious little balls of goodness with lettuce leaves and fresh lime wedges.
Spicy Mince and Lettuce Cups 2 Serves
1/2 Tbsp. oil 1/2 Tbsp. ginger 1 Garlic clove, crushed 1 Red chilli, deseeded and finely sliced 250g Minced chicken, turkey or pork 1 Tbsp Brown sugar 2 Tbsp fish sauce Juice of 1 lime 1 lime leaf, finely shredded
Method: Heat the oil in a large frying pan. Fry the ginger, garlic and chillies for 1 min. Add the mince, then cook on a high heat until golden brown, breaking it up with a wooden spoon as you go. Sprinkle over the brown sugar, fish sauce, lime juice and shredded lime leaves, cook everything down until sticky. Tip the mince into a serving bowl, serve with a bowl of lettuce leaves for wrapping the mince in; the herbs, shallots and peanuts for scattering over; and the lime wedges for squeezing.
Lamb Skewers + Minty Yoghurt 4 Serves
500g of organic grass fed lamb steak 1⁄4 cup lemon juice 1 tablespoon of chopped rosemary leaves 2 garlic cloves (crushed) A pinch of sea salt and pepper Extra virgin coconut oil or butter for grilling Method: To make the marinade combine the lemon juice, rosemary, garlic, salt and pepper in a large bowl and whisk until well combined. Cut the lamb into 2cm size pieces and place them into the marinade bowl and give them a good stir to ensure they are coated evenly. Meanwhile soak the wooden skewers in hot water for 10 minutes. Thread the lamb pieces onto the skewers. Heat a frying pan or barbecue over a medium to high heat. Coat the pan with oil and cook the skewers in batches. Cook them for approximately 4 minutes each side or until the lamb is cooked to your liking. Serve them warm or cold with the Minty yogurt.
Minty Yoghurt 1 cup of plain coconut yogurt or natural greek yogurt A handful of chopped mint leaves A tablespoon of lemon juice A pinch of sea salt and pepper Method: Simply stir the chopped mint, lemon juice, salt and pepper through the yogurt until well combined. SNACK RECIPES
Paprika and Turmeric Chicken Drumsticks
1kg of chicken drumsticks 1 tablespoons of sweet paprika 1⁄2 a tablespoon of turmeric A good pinch of sea salt and pepper • 2 cloves of garlic (crushed) 2 tablespoons of coconut oil (melted) Method: Preheat the oven to 180 degrees C. In a small bowl combine the sweet paprika, turmeric, salt and pepper. In another bowl combine the chicken drumsticks, crushed garlic and coconut oil. Sprinkle the spice mixture into the chicken bowl and using your hands rub the coconut oil, garlic & spices into the drumsticks until they are all evenly coated. Place the chicken drumsticks in an ovenproof dish in a single layer and bake in the oven for 45 minutes or until the juices run clear when the drumsticks are pierced in the thickest part.
Orange and Honey Chicken Drumstick
1 kg of chicken drumsticks 2 large oranges 2 tablespoons of raw honey A good pinch of sea salt and pepper Method: Preheat the oven to 180 degrees C. Combine the juice from the two oranges, honey, salt and pepper in a bowl and mix well. Place the chicken drumsticks in an ovenproof dish in a single layer and pour the marinade over the top. Pop the empty orange skins into the dish too. Bake in the oven for 45 minutes or until the chicken is cooked.