Fresh Green Salad Serves 1 Ingredients: • Salad Greens • 1/2 Cucumber • Handful of Fresh Parsley • 1 Avocado • 1 Tbsp Olive oil • Juice of 1/2 Lemon • 1 Tsp Apple Cider Vinegar Method: Wash and place salad greens into a bowl. Chop avocado, cucumber and parsley and add to the salad greens. Mix olive oil, vinegar and lemon juice with a whisk and drizzle over the salad.
Broccoli and Apple Salad with Walnuts Recipe
• 2 medium heads of broccoli, chopped • 1 large carrot, grated • 1 apple, cored and finely chopped • 1⁄4 cup onion, finely chopped • 1⁄2 cup walnuts, coarsely chopped • 1⁄4 cup dried cranberries • Ingredients for the dressing • 1 cup mayonnaise • 2 tbsp. lemon juice • 1 garlic clove, minced • 1 tsp. raw honey (optional) • Sea salt and freshly ground black pepper
Preparation In large bowl, combine the broccoli, carrot, apple, onion, cranberries, and walnut. Mix as much dressing as you like in the salad and toss until well combined. In a bowl, combine all the ingredients for the dressing. Mix well and season to taste.Serve right away or refrigerate before serving. Pad Thai Salad Recipe •1 cup cooked chicken, shredded (optional) •1 cup cabbage, shredded •2 cup of mixed greens •1⁄2 Capsicum, sliced •1⁄2 cup bean sprouts •1⁄4 cup chopped nuts (of your choice) •2 Spring onions, chopped •2 small chilli peppers, diced (optional) •1 egg, lightly beaten •Coconut oil Ingredients for the dressing
Juice of 1⁄2 a lime
1 clove garlic, minced
1⁄4 teaspoon ground ginger
2 tbsp. almond butter
2-3 tbsp coconut or almond milk
1 tbsp. extra-virgin olive oil
Sea salt and freshly ground black pepper
Preparation In a small bowl, combine all the ingredients for the dressing, mix well, and season to taste. Melt some oil in a small pan placed over a medium heat and cook the egg 3 to 4 minutes while scrambling it. In a bowl combine all the ingredients for the salad, and add the chicken on top. Pour the dressing over the salad and serve.
Taco Salad Recipe •500g Beef Mince •1 large head romaine lettuce, coarsely chopped •2-3 Roma tomatoes, diced •5 Spring onions, thinly sliced •1 Capsicum, chopped (an red or yellow pepper adds more colour to the dish) •1 cucumber, chopped •1⁄2 to 1 cup homemade Catalina dressing (recipe below) •4 tbsp. taco seasoning (recipe below) •Ingredients for the Catalina vinaigrette •1 cup of extra virgin olive oil •1⁄2 cup tomato sauce •1⁄2 cup red wine vinegar •1⁄2 cup grated onion or onion powder •1 tsp. paprika •1⁄2 tsp. Worcestershire sauce (optional) •1/3 cup. honey (optional) •Sea salt and freshly ground black pepper Ingredients for the taco meat seasoning
2 tbsp. chilli powder
2 tsp. paprika
1 tsp. onion powder
1 tsp. Garlic powder
2 tsp. ground cumin
1 tsp. dried oregano
Sea salt and freshly ground black pepper
Preparation In a medium bowl, combine all the ingredients for the Catalina sauce, and season with salt and pepper to taste. For a smoother sauce, combine in a food processor and blend. In a small bowl, combine all the ingredients for the taco seasoning, season again with salt and pepper to taste. Over a medium-high heat, melt some cooking fat and toss in the mince. Cook until well done (about ten minutes). While the mince is cooking, break it apart with a wooden spoon. When the mince is almost done, add the taco seasoning and mix well, making sure all the meat is covered. You can also add a little bit of water if it looks dry. Let the meat cool down until it’s at room temperature. In a big salad bowl, combine the capsicum, cucumbers, tomatoes, green onions, and mince. Top with the Catalina dressing. Gently mix everything and serve.
Sweet Potato Nachos Recipe •2 large sweet potatoes, peeled and sliced into thick slices •1⁄4 cup Spring onions, chopped •1⁄2 cup Capsicums, diced •1 or 2 Chillies, sliced (optional) •1 avocado, diced •1 tsp. paprika •1 tsp. garlic powder •1 tbsp. olive oil •Fresh coriander, minced •Fresh salsa •Sea salt and freshly ground black pepper
Method: Preheat your oven to 185 C. In a bowl, combine the sweet potato slices, olive oil, paprika, garlic powder, and season with salt and pepper to taste. Mix everything until well combined. Place the sweet potatoes on a baking sheet, and bake in the oven for 40 minutes, turning once. Remove from the oven (but don’t turn the oven off!) and top with the bell pepper, green onions, and Chilli. Return the loaded potato slices to the oven for 5 to 10 minutes. Serve with avocado, salsa, and fresh coriander.
Steak and Salad Wrap Ingredients: • 150g Steak cooked and cut into strips • Lettuce • Onion • Carrot • Tomato • Cheese • Avocado • 1 Tsp Mayo • Wrap (preferably not white wraps - spelt or rice are the better ones) Method: Chop all ingredients and roll into a wrap.
Thai Beef Salad Serves 4 1⁄2 cup lime juice • 1⁄4 cup fresh coriander, chopped • 3 Tbsp. Sweet Chilli Sauce • 2 cloves garlic, minced • 500g lean beef, • 1 medium red onion, chopped • 3 medium tomatoes, cut in wedges • Mixed lettuce • Cucumber, thinly sliced • Tbsp. fresh mint, chopped • Tbsp. unsalted raw peanuts Method: Combine lime juice, coriander, sweet chilli sauce & garlic in a small bowl, stir well. Set half the mixture aside. Combine the other half with steak in a large zip-top bag & seal. Marinate in fridge for 20mins, turning once. Remove steak from bag & discard marinade. Place steak on grill & cook 6mins each side (or as desired). Remove & stand for 5mins. Cut steak diagonally, across grain, into thin slices. Heat a pan. Add onion, sauté 3mins. Add tomatoes, sauté 2mins. Place onion- tomato mixture, lettuce, cucumber & mint in a large bowl, toss gently. Divide mixture evenly & top with steak. Drizzle each salad with 1 Tbsp. reserved lime mixture & sprinkle with peanuts.
Lemon Vinaigrette Serves: 1⁄2 cup Ingredients: • Pepper and salt to taste • 2 teaspoons lemon juice • 1 teaspoon lemon zest • 2 tablespoons vinegar • 1⁄2 cup virgin olive oil Method: Place all ingredients in a glass jar with well-fitting lid. Shake well to combine Use as salad dressing
Broccoli and Cheese Quiche Ingredients: • 2 teaspoons olive oil • 1/2 cup sliced onion • 1 garlic clove, • 5 cups broccoli • 1 1/4 cups milk • 1 cup shredded cheese • 2 tablespoons chopped fresh parsley • 2 teaspoons Dijon mustard • 1/2 teaspoon salt • 1/4 teaspoon freshly ground black pepper • 1/8 teaspoon ground nutmeg • 4 large egg whites, lightly beaten • 2 large eggs, lightly beaten • 1 tablespoon grated fresh Parmesan cheese Method: Preheat oven to 180. Heat oil in a large non-stick pan over medium-high heat. Add onion and garlic, sauté for 1- 2 minutes. Add broccoli. Spread broccoli mixture into pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture and sprinkle with Parmesan. Bake at 180 for 40 minutes or until top is golden and a knife inserted in centre comes out clean, let stand 5 minutes before serving.
Basic spinach quiche recipe • 5 large eggs • 1 1⁄2 cups fresh spinach, chopped • 1⁄2 medium onion, chopped • 1 clove garlic, minced • 1⁄2 cup coconut milk • 1⁄2 tsp baking powder • Sea salt and freshly ground black pepper to taste Preparation Preheat oven to 185 C. In a large bowl, whisk the eggs and coconut milk together. Make sure you mix things up really well. As you continue to whisk, start adding in all the other ingredients. Now you are left with greasing a pie dish and pouring everything in. Bake the quiche for about 30 minutes, or until cooked through in the centre.
Fresh Summer Salad Recipe SERVES: 1 •2 cups mixed greens •2 whole strawberries, sliced •1⁄4 cup blueberries •1⁄2 avocado, sliced Ingredients for the dressing •3 tbsp. extra-virgin olive oil •1⁄2 tbsp. honey (optional) •1 tsp. Italian seasoning •1 tbsp. fresh coriander • Sea salt and freshly ground black pepper Preparation Combine all the ingredients for the dressing in a bowl and mix well. Assemble the salad in a bowl or plate by combining all the ingredients. Drizzle the dressing on top and serve.
Quick Thai Chicken Salad • 1 x Chicken Breast • 1 Small red onion • 1 Tomato cut into wedges • Handful of mixed lettuce leaves • Cucumber sliced • Fresh mint • Peanuts Dressing
1 1/2 Tbsp Sweet chilli Sauce
1 clove of minced garlic
Handful of fresh coriander
Method: Combine lime juice, coriander, sweet chilli sauce & garlic in a small bowl, stir well. Place Chicken on grill & cook each side (or as desired). Remove & stand for 5mins. Cut Chicken 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.
Chickpea Salad • 2 cans chickpeas, drained • 1 cup chopped tomato • 1/2 Cup of finely chopped onion • 2 Tsp minced Garlic • 1 Tsp Chopped Parsley • 1 Tsp Dill • Salt and pepper • 3 Tsp Red Wine Vinegar • 1/2 Cup Olive Oil Method: Put all ingredients EXCEPT vinegar and oil in a large bowl. Mix vinegar and oil well. Toss with chickpea mixture. Chill.
Nori Rolls • Nori sheets • Sliced carrot • Sliced cucumber • Sliced snow peas • Sliced avocado • Bean sprouts • Small cup of water Method: Place a Nori sheet on a cutting board. Dip a baking brush into the water and lightly wet the whole sheet. Evenly lay out slices of carrot, cucumber, snow peas, avocado, bean sprouts and meat on top of the sheet. To roll up the Nori sheet -Use your thumbs and fore fingers to pick up the edge of the sheet closest to you. Use your other fingers to hold the lining while rolling the nori sheet over to enclose. Fold/tuck the nori sheet in at either end and continue rolling to create a roll. Serve with some sweet chilli or soy sauce.
Quinoa Sushi • 1 cup quinoa • 2 cups vegetable stock or water • 1 avocado • Salt and pepper • 4 Sushi sheets • Extra chopped veggies (optional) Method: Soak the quinoa for approximately 3 hours or overnight in water, drain it well through a sieve under cold water for a minute to remove excess saponins (which are hard to digest). Transfer the quinoa into a saucepan; add the 2 cups of vegetable stock and place over medium heat. Bring it to a boil then reduce it down to a simmer and cook for about 15 minutes, stirring from time to time, or until tender. Rinse the cooked quinoa through sieve and allow it to cool. Mash up the avocado in a separate bowl and add it to the quinoa, along with some salt and pepper until combined well. To make the rolls, place the sushi sheet on a chopping board (or a bamboo sushi mat, if you have one). Spread a 1⁄4 of the quinoa mix on half of the sheet working from the edge closest to you and right to the sides. Now is the time to layer some chopped veggies across the middle of the quinoa if you want. Begin to tightly wrap the rolls all the way to the end. Serve with some Soy or sweet chilli sauce.
400g zucchini (approximately 2 large zucchini)
1 brown onion
1⁄2 cup coconut flour
A pinch each of sea salt and pepper
2 tablespoons of shredded cheese or chopped feta
1 large tomato
Method: Preheat the oven to 180 degrees C. Grease or line a 20 x 20cm baking dish. Beat the eggs in a large bowl until combined. Grate the zucchini and using your hands squeeze out the excess moisture from it. (This step is important to ensure you do not end up with a soggy slice!) Add the coconut flour into the eggs and whisk until smooth. Add in the grated zucchini, onion, salt, pepper, cheese and stir to combine. Pour the mixture into the prepared dish. Thinly slice up the tomato and place the slices evenly on top. Bake for approximately 45 minutes or until cooked through. Allow to cool slightly before cutting.
Egg Salad • 4 Boiled Eggs • 1tsp.ofDijonMustard • 1tsp.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.
Chicken and Salad Wrap • Half a cooked Chicken Breast cut into strips • Lettuce and Salad mix- tomato,onion,capsicum etc • Cheese • Avocado • 1TspMayo • Wrap(preferably not white wrap 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 • 1/2 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.
Chicken and Halloumi Salad
1 Cooked Chicken Breast cut into thin strips
Method: Heat a frying pan an add coconut oil. Fry cubed Halloumi until golden. Add cooked Halloumi, Chicken and other salad ingredients together, drizzle with olive oil or Lime.
Fresh Summer Salad Recipe Ingredients • 2 cups mixed greens • 2 whole strawberries, sliced • ¼ cup blueberries • ½ avocado, sliced Ingredients for the dressing • 3 tbsp. extra-virgin olive oil • ½ tbsp. honey (optional) • 1 tsp. Italian seasoning • 1 tbsp. fresh coriander • Sea salt and freshly ground black pepper Preparation Combine all the ingredients for the dressing in a bowl and mix well. Assemble the salad in a bowl or plate by combining all the ingredients. Drizzle the dressing on top and serve.
Broccoli and Apple Salad with Walnuts Recipe Ingredients • 2 medium heads of broccoli, chopped • 1 large carrot, grated • 1 apple, cored and finely chopped • ¼ cup onion, finely chopped • ½ cup walnuts, coarsely chopped • ¼ cup dried cranberries Ingredients for the dressing • 1 cup mayonnaise • 2 tbsp. lemon juice • 1 garlic clove, minced • 1 tsp. raw honey (optional) • Sea salt and freshly ground black pepper Preparation In a bowl, combine all the ingredients for the dressing. Mix well and season to taste. In large bowl, combine the broccoli, carrot, apple, onion, cranberries, and walnut. Mix as much dressing as you like in the salad and toss until well combined. Serve right away or refrigerate before serving.
CURRIED EGG SALAD
4 HARD-BOILED EGGS, PEELED AND CHOPPED
1 TABLESPOON DIJON MUSTARD
2 TABLESPOONS MAYONNAISE
½ TEASPOON CURRY POWDER, OR MORE, IF DESIRED
½ TEASPOON SEA SALT
2 TABLESPOONS CHOPPED FRESH CHIVES OR GREEN ONION
3 CUPS PACKED BABY SPINACH OR MIXED GREENS
METHOD: Combine the eggs, mustard, mayonnaise, curry powder, and salt in a medium bowl and mix well. Stir in the chives. Serve the egg mixture over the spring greens.
GRILLED CHICKEN CAESAR SALAD
1/2 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 BONELESS, SKINLESS CHICKEN BREASTS
3-4 ANCHOVIES, DRAINED (OPTIONAL)
1 TABLESPOONS MAYONNAISE
1/2 TABLESPOONS SHERRY VINEGAR
1/2 GARLIC CLOVE, MINCED
¼ TEASPOON FRESHLY GROUND BLACK PEPPER
2 CUPS TORN COS LETTUCE
1/2 CUP DICED UNPEELED CUCUMBER
1/2 CUP CHERRY TOMATOES
⅛ CUP TOASTED CHOPPED WALNUTS OR PUMPKIN SEEDS
METHOD: Heat a pan over medium-high heat. Brush the oil over the chicken, and grill the chicken for 4 to 5 minutes per side or until no longer pink in the centre. Meanwhile, if using anchovies, place 1 or 2 drained anchovies in a small bowl and mash them with a fork. Add the mayonnaise, vinegar, garlic, and pepper and mix well. Arrange the lettuce on a plate. Divide the cucumber and tomatoes evenly among the lettuce pieces. Cut the chicken crosswise into thin strips and arrange the strips over the lettuce. Drizzle the anchovy dressing over the salads and top them with the nuts. Add the extra drained anchovies to the salads (if using).
1/8 CUP EXTRA-VIRGIN OLIVE OIL
1 1/2 TABLESPOONS FRESH LIME JUICE
1 GARLIC CLOVES, MINCED
PINCH OF SEA SALT
1/8 TEASPOON HOT SAUCE OR CRUSHED RED PEPPER FLAKES
1/2 AVOCADO, PEELED AND SEEDED
1/2 CUP CORIANDER LEAVES
2 CUPS MIXED SALAD GREENS
½ CUP UNSALTED RAW OR TOASTED PUMPKIN SEEDS
METHOD: Heat a grill or cast-iron grill pan to medium-high heat. Combine the oil, lime juice, garlic, salt, and hot sauce in a small bowl and mix well. Brush 3 tablespoons of the oil mixture over the steak. Grill the steak for 4 to 5 minutes per side for medium doneness. Scoop half of the avocado into a blender or food processor. Add the cilantro and remaining oil mixture to the bowl and process until creamy. Add the salad greens to the large bowl and toss with the dressing. Dice the remaining half avocado. Arrange the salad on plate. Carve the steak crosswise into thin strips and arrange the strips over the salad. Top each salad with diced avocado and pumpkin seeds to serve.
1/2 TABLESPOON WALNUT OIL
1/2 TABLESPOON DIJON MUSTARD
1/2 TABLESPOON APPLE CIDER VINEGAR
2 CUPS CHOPPED COOKED CHICKEN
1/2 UNPEELED RED APPLE, CHOPPED
HANDFUL CHOPPED WALNUTS, TOASTED
2 LARGE COS LETTUCE LEAVES
METHOD: Combine the oil, mustard, and vinegar in a medium bowl and mix well. Add the chicken, apple, and walnuts, and toss until lightly coated. Serve the salad on a bed of lettuce leaves.
CHICKEN “NOODLE” SOUP
1 SMALL ZUCCHINI CUT INTO THIN SPAGHETTI STRIPS (USE A VEGETABLE PEELER)
2 CUPS OF NO-SALT-ADDED CHICKEN STOCK
1 CARROT, VERY THINLY SLICED
1 CUP CHOPPED COOKED CHICKEN (LEFTOVER OR ROAST)
1 1/2 CUPS PACKED CHOPPED KALE OR SPINACH
METHOD: Cut zucchini into strips. Place on paper towel in a microwave oven. Cook on high for 4 minutes. Turn over and continue to cook it until it gives when pressed gently, 4 to 5 minutes longer. Allow it to cool for 5 minutes. Combine the broth and carrots in a large saucepan, and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes. Stir in the chicken and kale and simmer for 5 minutes. Stir in the zucchini noodles. Serve the soup hot.
SMOKED SALMON SUSHI ROLL-UPS
1/2 AVOCADO, PEELED, SEEDED, AND DICED
1 TABLESPOONS FINELY DICED CUCUMBER
1 TABLESPOONS THINLY SLICED SPRING ONIONS
1 TEASPOONS GRATED FRESH GINGER
1/2 TEASPOON WASABI PASTE (OPTIONAL)
100g SMOKED SALMON SLICES
1 NORI SHEET, SOFTENED FOR 5 MINUTES IN WARM WATER
1/2 CARROT, CUT INTO MATCHSTICK PIECES
1/4 CUCUMBER, CUT INTO MATCHSTICK PIECES
1 1/2 TABLESPOONS SOY SAUCE
1 TEASPOON TOASTED SESAME OIL
METHOD: Combine the avocado, cucumber, green onions, ginger, and wasabi paste (if using) in a medium bowl and mix well. Place the salmon on the nori sheet, layering over one half of the sheet. Spread the avocado mixture over the other half of the sheet. Top the avocado mixture with the carrots and cucumbers and roll it up, working from the longer side, into a long spiral. Cut each roll crosswise into 2 smaller rolls. Serve the rolls with combined soy sauce and sesame oil for dipping.
FRIED CAULIFLOWER RICE WITH PRAWNS
1/2 HEAD CAULIFLOWER, STEMS REMOVED
1 TABLESPOON COCONUT OIL
1/2 RED CAPSICUM, DICED
1/2 CUP SLICED SNOW PEAS
1/2 CARROT, PEELED AND CUT INTO MATCHSTICK PIECES
1 CUP OF PRAWNS, PEELED AND DEVEINED
1 EGG, BEATEN
1/2 TABLESPOON SOY SAUCE
1/4 TABLESPOON TOASTED SESAME OIL
3 SPRING ONIONS, SLICED
1/2 TEASPOON RED PEPPER FLAKES (OPTIONAL)
1 1/2 TABLESPOONS SESAME SEEDS (OPTIONAL)
1/2 CUP CHOPPED FRESH CORIANDER (OPTIONAL)
METHOD: Place the cauliflower in a food processor or blender, and pulse until it is the consistency of rice. In a large wok, heat the oil over medium-high heat. Add the capsicum, peas, and carrot and cook until the vegetables beginning to soften, 3 to 4 minutes. Add the prawns and cook until they are opaque. Stir in the egg until it is cooked, about 2 minutes. Add the cauliflower rice, soy sauce, sesame oil, spring onions, and red pepper flakes (if using). Toss until heated through. Serve this dish with sesame seeds and coriander (if using).
SALMON BURGERS AND CARROT/CABBAGE SLAW
FOR THE SLAW:
1 CUP SHREDDED RED CABBAGE
1/2 CARROT, SHREDDED
1 1/2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
1/2 TABLESPOON APPLE CIDER VINEGAR
1 TEASPOONS DIJON MUSTARD
1/8 TEASPOON FRESHLY GROUND BLACK PEPPER
FOR THE SALMON BURGERS:
1 CAN SALMON
1/4 CUP ALMOND MEAL
1 TABLESPOONS FINELY CHOPPED FRESH CORIANDER, PLUS MORE FOR GARNISH
1 TABLESPOON FINELY CHOPPED ONION
1/8 TEASPOON SEA SALT
1/8 TEASPOON FRESHLY GROUND BLACK PEPPER
1 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
LIME OR LEMON WEDGES, FOR GARNISH
METHOD: To make the slaw: Toss together all the ingredients and refrigerate the slaw until it’s ready to be used. To make the salmon burgers: Combine the salmon, almond meal, egg, coriander, onion, salt, and pepper, mixing well. Shape the mixture into 2 patties, each about ½ inch thick. Heat the oil in a large nonstick pan over medium heat until hot. Add the patties and cook for 4 minutes per side or until golden brown. Serve the salmon burgers topped with the slaw and garnished with the lime or lemon wedges.
200g SKINLESS BONELESS CHICKEN BREAST, CUT CROSSWISE INTO THICK STRIPS
1 TEASPOON CHILLI POWDER OR CAYENNE PEPPER
1/2 TEASPOON GROUND CUMIN
PINCH OF SEA SALT
1 1/2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
1/2 RED CAPSICUM, THINLY SLICED
1/2 GREEN CAPSICUM, THINLY SLICED
1/2 ONION, THINLY SLICED
1/4 CUP ROASTED TOMATO SALSA OR NO-SUGAR-ADDED SALSA
4 LARGE ROMAINE LETTUCE LEAVES
1/2 AVOCADO, PEELED, SEEDED, AND SLICED
LIME WEDGES, FOR GARNISH
METHOD: Toss the chicken with the chilli powder, cumin, and salt. Heat the oil in a large pan over medium-high heat. Add the capsicums and onion and stir-fry for 4 minutes. Add the chicken strips and stir-fry them until they are browned, about 4 minutes. Add the salsa and simmer until the chicken is cooked through, about 2 minutes.Serve the fajitas in lettuce leaves topped with avocado and garnished with lime wedges.
Frittata with Zucchini, Tomato, Onion, Spinach, & Bacon Serves 4. Makes a great back-up breakfast during the week if you’re in a rush and a great snack alternative. • 2 tbsp. Extra Virgin Olive Oil • 1 Small zucchini, rinsed, halved & sliced • 1 Onion, peeled, halved, & cut into thin slices • 3 Tomatoes, rinsed, halved & cut into slices • 3 Rashers Bacon, cooked & chopped • 1 Handful Baby Spinach • 1 tbsp. Chopped Parsley • 8 Large Eggs, adding 1 Tbsp. cold water, whisk until frothy • 2 tbsp. Extra Virgin Olive Oil • Sea Salt & freshly ground pepper to taste
Directions: In a nonstick oven proof pan, place olive oil on medium heat. Add onion and cook. Add zucchini and cook 1 - 2 minutes, add tomatoes and cook for another minute. Season with sea salt & pepper. Add spinach and cook until spinach is wilted (you can also use frozen spinach that has thawed and been drained). Add bacon and parsley and cook for one minute more. Remove from pan and set aside. Preheat oven grill. Wipe the same pan with a paper towel and return heat to pan. Add Olive Oil, heat for 10 seconds and add eggs. (do NOT stir) Lower heat. When the bottom of the egg has set to medium-firm, remove pan from heat. Scatter the cooked vegetables across the entire surface of the egg and place pan under the ovens grill element. Some ovens grill with the door open, others shut. Follow your recommended settings. Cook until the egg is set on the top. It will rise, thicken & bubble. When top is lightly golden, remove the pan from the oven with a potholder. Let cook for 1 - 2 minutes longer out of the oven. With a spatula, remove the frittata from the pan onto a flat dish. Slice into 4 equal quarters.
Lettuce Wraps These wraps are included to help rid your body of impurities and detoxify your body…. it’s extremely important that you follow the ingredient list below • 1-2 Large Leaves of Cos lettuce • Any sliced up veggies you want to wrap up in there: Capsicum, cucumber, tomato, broccoli, carrots, mushrooms, etc. (no corn, beans, nuts, or seeds) • Dressing: Balsamic Vinegar ONLY, or juice of a fresh squeezed lemon • (ONLY add meat if it calls for it in your meal plan)
Directions: Take all of your sliced veggies and place them inside the middle of your large Cos leaves. Sprinkle a small amount of Balsamic or lemon juice over your veggies and then wrap it UP!