Ginger Lemon Detox This drink starts your metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements. Drink one large glass, but if you feel like more, go for it - hydration is important. Ingredients: • Water • 1/2 Lemon • A small knob of Fresh Ginger Method: A glass of water at room temperature, squeeze in the lemon juice. Finely grate the ginger and squeeze the liquid from it into the glass.
Super Detox Green Juice Serves 1 • 2 to 3 celery stalks, leaves removed • 1 small cucumber • Handful of kale leaves • 1 small lemon or lime peeled • 1 pear or apple Method: Place all ingredients into a blender or Magic Bullet and mix until smooth.
Super Simple Green Juice Serves 1 • 1 Glass of water • 1-2 tbsp Super Greens (I like to use Vital Greens but any will do) Method: mix 1-2 tablespoons with water and drink.
Spinach Omelette Serves 1 Ingredients: • 1Egg+2EggWhites • Handful of Spinach • 1 Chopped Tomato • Mushrooms Method: Mix egg and egg whites together. Add other ingredients and fry in a pan.
Breakfast Hash Serves: 2 Ingredients: • Pepper and salt to taste • 1⁄4 teaspoon cayenne pepper • 1 minced garlic clove • 1⁄2 chopped onion • 1⁄2 sweet potato, grated • 2 eggs • Butter Method: Melt butter in pan. Sauté garlic, onion and potato lightly. Add spices to taste. Stir in eggs and cover. Cook 2-3 minutes Variation: Use potato in place of sweet potato. Add shredded leftover meat. Use leftovers from night before, lightly fry, stir in egg and cook.
Scrambled eggs with carrots and zucchini Serves 2 Ingredients • 5 eggs • 2 carrots (peeled and grated) • 2 zucchinis (peeled and grated) • 1 tablespoon Soy Sauce • 1⁄4 tsp paprika powder • Sea salt and black pepper to taste • 2 tablespoons olive oil Method: Stir-fry the carrots and zucchinis with tablespoon of olive oil over medium heat, stirring often to make sure none of it sticks to the pan. Add the other tablespoon of olive oil to a saucepan on a medium heat and just crack all the eggs into the saucepan. Stir the eggs with a spatula to break them apart in the pan. Keep stirring the eggs on a low to medium heat to make the eggs scrambled. When the eggs are still moist but fairly solid, add some sea salt and black pepper to the eggs, taking them off the heat. Add a tablespoon of Soy Sauce, salt and pepper to the carrots and zucchinis putting them into the bottom of each bowl and topping with some of the scrambled eggs.
Bacon and egg cups Makes 6 cups - 1 Serve is 2 Cups Ingredients: • 6 eggs • 6 bacon rashers • Butter ( for greasing) • Handful of spinach • Sea salt and black pepper to taste • 1 mini muffin pan Method: Preheat your oven to 200 c Cut the bacon into even strips, save the broken bits to put in the bottom of the muffin pan. Grease your muffin pan with any butter, or any other fat.
Thai Beef Salad Serves 4 Ingredients: 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.
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.
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.
Paleo Quiche Serves 2 Ingredients • Drizzle of olive oil • 2 finely chopped onions • 3 small diced zucchini • 5 chopped spinach or chard leaves • Salt and pepper to taste • 3 beaten eggs • 1 cup milk or cream • 1 teaspoon paprika • 1⁄4 cup grated cheese – mozzarella or cheddar • 2 tablespoons chopped fresh parsley • Lemon juice Method: Preheat oven to 180 degrees Celsius. In a pan, fry the onions and zucchini in the oil until soft. Then add the shredded spinach until just wilt. Season with salt, pepper and a little lemon juice. Add to the beaten eggs the milk, paprika and parsley. Spoon the vegetables into an ovenproof baking dish and then pour the egg mixture over it, to fill in the gaps. Sprinkle the top with grated cheese and bake for 30 to 45 minutes, until set. Serve alone or with a salad.
Week 1 Detox Soup Serves 3 - (1 Serving Per Night During The Detox) Ingredients: • 4 Cups of Water • 4 Medium Zucchinis • 3 Stalks of Celery • 3 Medium Tomatoes • 3 Cloves of Garlic • 2 Tsp of Himalayan Sea Salt • 2 Tsp Dried Thyme, Rosemary, Oregano or other herbs for Flavour • 1 Cup of Green Beans • 1 Large bunch of Fresh Parsley Method: Finely chop all ingredients and put into a large pot and bring to the boil. Lower the heat and let simmer for 30mins.
Vegetarian Lasagne Serves 4 Ingredients: • 4 Tbsp. Olive Oil • 1 Eggplant • 150g Mushroom • 4 Roasted Capsicums Chopped • 8 - 10 Lasagne Sheets • 400g Frozen Spinach • 250g Tub Ricotta • 25g Grated Parmesan Cheese • 25g Pine Nuts • 500ml Bottle of Five Brothers Classic Sauce Method: Pre heat oven to 180C/fan 160C/gas. Heat 2 tbsp. olive oil in a large, non-stick frying pan. Fry the eggplant for 5 mins until softened, then tip into a bowl. Fry the mushrooms in the remaining oil for a few mins until golden, then mix with the eggplant and capsicum. Spoon half of the veg into a 20 x 30cm baking dish. Spoon over half the pasta sauce, then arrange a layer of lasagne sheets on top. Spread the rest of the veg over the pasta, cover with another layer of pasta sauce. Drain any excess liquid from the spinach and mix together with the ricotta and half the Parmesan. Spoon over the top of the pasta, then sprinkle with the remaining Parmesan and pine nuts. Cover with foil, bake for 20 mins, uncover, and then bake for another 10 mins until browned. Serve with a crisp green salad.
Grilled Chicken with Herbs Serves: 4 Ingredients: • 1/3 cup olive oil • 3 Tsp vinegar • 1⁄4 Tsp salt • 1 Tbsp fresh ground pepper • 1 bay leaf • 2 minced garlic cloves • 1⁄4 cup chopped spring onions • 4 Tbsp chopped parsley • 1⁄4 cup chopped oregano • 4 Tbsp chopped rosemary • 2 Small Chicken breast Method: Mix together herbs, pepper and salt in a bag. Add chicken and shake well to cover. Sit chicken in marinade in the refrigerator at least an hour. Turn oven to grill and cook chicken. Serve with a salad.
Spicy Piri Piri Baked Chicken Serves 4 Ingredients • 4 boneless, skinless chicken breasts halves, (6 oz each) • 1 tsp paprika • 2 small chilies, mixed colours, chopped • 4 garlic cloves, peeled • 4 medium tomatoes, chopped • 2 bell peppers, chopped • 2 tbsp olive oil • 1 tsp dried thyme • 1 tbsp lemon juice • salt, black pepper to taste Method: Preheat oven to 180 C. In a large bowl add the chicken breasts, 1 tbsp of olive oil 1/4 tsp of salt, 1⁄4 tsp of black pepper, smoked paprika and 1⁄2 tbsp of dried thyme. Gently toss to coat. Transfer the chicken in a shallow pan and add the rest of ingredients in the same bowl. Toss to coat and arrange the veggies around chicken. Bake for 20 minutes.
Shepherd’s Pie Serves 4-6 • 4 medium potatoes, diced • 2 Tbsp. butter • 1/4 cup milk • Salt, garlic powder, and pepper, to taste • 1 medium onion, finely chopped • 1 Tbsp. Olive oil • 500g beef mince • 1 1/4 cups gravy of your choice • 1 can mixed peas and carrots, drained • Paprika, for garnish (optional) Method: Boil the potatoes for 20 minutes, or until tender. Drain and mash with the butter and milk. Season with salt and pepper. In a medium pan, sauté the onions in the oil until translucent. In a medium bowl, mix the cooked onions, beef mince, gravy, peas and carrots, and spices. Pour into a pie pan. Top the mixture with the potatoes, spreading to the edges. Bake in a 180°c oven for 30 to 40 minutes, until the potatoes are browned and the mixture bubbles out the edges.
Salmon and Asparagus with Tomato Salsa Serves 4 Ingredients: Salmon: • 4 salmon fillets (with skin) • 1 tsp lemon juice • 1 tsp lemon zest • 2 garlic cloves (minced) • 1⁄2 tsp red chilli powder • 1⁄2 tsp ground black pepper • 1⁄2 tsp sea salt • 1 tsp olive oil Roasted Asparagus: • 1 bunch of asparagus • 1⁄4 tsp garlic powder • 1⁄2 tsp lemon juice • 1 tbsp olive oil • 1⁄4 tsp sea salt • 1⁄4 tsp black pepper Tomato Salsa: • 1⁄2 cup cherry tomatoes (each cut into 4 pieces) • 2 garlic cloves (minced) • 1⁄2 tsp paprika powder • 1 tsp lemon zest • 1 tsp lemon juice • 1⁄4 cup oregano (freshly chopped) • 1⁄4 tsp sea salt • 1⁄4 tsp ground black pepper • 2 tbsp olive oil Method: Salmon. Preheat the oven to 200 degrees C. In a bowl, mix the garlic, lemon juice, lemon zest, paprika, sea salt, pepper, and olive oil. Thoroughly rub the mixture on both sides of the salmon, not essential but great if left to marinate overnight. Line a baking dish and place the marinated salmon on it. Broil the fish for about 10-12 minutes or until it turns pink and flaky. Roasted Asparagus. Remove the top of the asparagus stalks and spread the asparagus on a large baking sheet. Drizzle the asparagus with olive oil, lemon juice on it followed by sea salt, pepper and garlic. Bake them for approximately 5 minutes and then flip and bake for another 5 minutes. Tomato Salsa. Whisk together the garlic, lemon zest, lemon juice, olive oil, sea salt and black pepper in a small bowl. Add cherry tomatoes to this and mix well. Pour the salsa over the cooked salmon and serve.
Spicy Mince Lettuce Cups Serves 4 Ingredients: • 1 tbsp. oil • 1 tbsp. ginger • 2 garlic cloves, crushed • 2 red chillies, deseeded and finely sliced • 500g minced chicken, turkey or pork • 85g brown sugar • 2 tbsp. fish sauce • Juice 1 lime • 2 lime leaves, 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.
Paleo Pizza Serves 4 (depending on size) Ingredients: Crust • 1 1⁄4 cup almond flour • 2 egg whites • 3 cups cauliflower (ground in a food processor, it should look like rice) • 1 tsp garlic powder • 1 tsp sea salt • Tomato sauce • 1 tsp oregano • 4 garlic cloves (minced) • 4 large tomatoes (boiled, peeled) • Salt and pepper to taste Toppings • 1 red Capsicum • 1 white onion (medium, sliced thin) • 1 chicken breast (grilled or cooked and cut into bite sized pieces) • 7-8 rashes of bacon • Small handful of Cheese Method: Pre-heat your oven to 200 degrees and line your baking tray with baking paper. Put all the ingredients for the crust in a bowl and mix them until a thick, dough forms. Take the mixture you made and use this to make your pizza crust on a baking tray, spreading it out into a circle of uniform thickness. First bake your pizza crust without the topping for 20 minutes, until it looks browned slightly. Next, take all the ingredients for the tomato sauce and blend them in a blender, until smooth. After a liberal spreading of the pizza sauce add the toppings and put it back in the oven for another 10 minutes to cook the top.
Broccoli Beef Soup Serves: 4 Ingredients: • 500g broccoli • 500g Diced cooked beef (Fry beef in a little oil, then cook on low until cooked through.) • 1 minced garlic clove • 1⁄2 minced onion • 4 Tbsp soy sauce • 4 Tbsp grated fresh ginger • 1 Litre Beef Stock Method: Heat stock to a simmer. Stir in all ingredients. Simmer until broccoli is tender.
Curried Chicken and Vegetable Soup Serves: 4 Ingredients: • 250ml chicken stock • 1 Tbsp grated ginger • 3 Tbsp salsa • 2-3 cups finely chopped vegetables • 1 cup shredded cooked Chicken • 2 minced garlic cloves • 1⁄2 onion, chopped • 1 Tbsp Olive oil • 1Tbsp Curry Powder Method: Saute ginger, garlic, onion in oil in a large pan. Stir in vegetables and chicken, and cook for two minutes. Stir in stock, salsa and simmer until vegetables are tender. Serve hot.
Beef and Veggie Wrap Serves 2 Ingredients: • 500g Beef Strips • 1 red onion (chopped) • 1⁄2 cup mushroom (sliced) • 2 cloves garlic (minced) • 1 cup cabbage (shredded) • 1 Tbsp fish sauce • 1 Tbsp ginger (fresh) • 1 Tbsp apple cider vinegar • 1 head iceberg lettuce • 1 tbsp Soy Sauce Garnish: • Shredded cabbage • Chopped spring onions • Shredded carrot Method: In a large fry pan, sauté the onions over medium heat and add beef to it. Cook the beef for 10-12 minutes, or until the beef is no longer pink in the centre and add ginger and garlic, stirring occasionally, for about 2-3 minutes. Add the cabbage and mushrooms and cook until the vegetables are soft. Pour in vinegar, fish sauce, and Soy Sauce while stirring. Remove from the heat and set aside. Wash and dry lettuce leaves and spoon the beef mixture into each leaf, garnishing it with the additional vegetables.
Roasted Cauliflower Soup Serves 3-4 Ingredients: • 1 purple cauliflower head (large) • 1 large red onion (diced) • 4 cups stock (chicken) • 2-3 cloves garlic • 1 tsp paprika powder • 4 tbsp olive oil Method: Preheat your oven to 180° C. Rub the cauliflower head with some olive oil, paprika powder, and sea salt before placing the entire head in a large baking dish. Roast the garlic cloves with the cauliflower in the last 20-25 minutes. Add 1⁄2 a cup of water to the baking dish before placing it in the oven to bake uncovered for at least 1 1⁄2 hours, or until your knife can cut through the cauliflower’s core easily. After removing from the oven let it cool for a while, before chopping up coarsely. Add the chopped cauliflower and garlic to a food processor with the chicken stock and process until completely smooth. Now pour the soup into a saucepan and season with sea salt and black pepper and heat through properly and garnish with some coconut cream before serving.
Vegetable and Beef Soup with Spices Serves: 4 Ingredients: • Pepper and salt to taste • 2 tablespoons oil • 1 cup coconut milk • 1 Litre Beef stock • 1 Tbsp cinnamon • 1⁄2 Tsp ground cloves • 1⁄2 Tsp ground turmeric • 1⁄4 Tsp ground nutmeg • 1 Tbsp mild curry powder • 1⁄4 cup fresh chopped parsley • 1 chopped parsnip • 1 chopped leek • 2 chopped apples • 2 chopped carrots • 1 chopped potato • 1 chopped onion • 1 cup chopped mixed vegetables; cauliflower, broccoli, beans, peas • 2 chopped celery sticks • 500g Beef Mince Method: Heat oil in a soup pot. Brown mince, garlic, onion. Stir in remaining vegetables and sauté 1-2 minutes. Stir in spices and parsley. Stir in coconut milk and beef stock. Simmer until vegetables are tender. Season to taste. Serve hot.
Grilled Chicken with Herbs Serves: 4 Ingredients: • 1/3 cup olive oil • 3 Tsp vinegar • 1⁄4 Tsp salt • 1 Tbsp fresh ground pepper • 1 Bay leaf • 2 minced garlic cloves • 1⁄4 cup chopped spring onions • 4 Tbsp chopped parsley • 1⁄4 cup chopped oregano • 4 Tbsp chopped rosemary • 2 Chicken breasts Method: Mix together herbs, pepper and salt in a bag. Add chicken and shake well to cover. Sit chicken in marinade in the refrigerator at least an hour. Turn oven to grill and cook chicken. Serve with a salad.
Tasty Lamb Meatballs Serves: 4 Ingredients: • 1⁄4 Tsp cinnamon • 1⁄4 Tsp black pepper • 1⁄2 Tsp ground cumin • 1 Tsp ground coriander • 1 Tsp salt • 1 egg • 1 Tbsp chopped fresh mint • 1 Tbsp chopped fresh coriander • 2 minced garlic cloves • 1⁄2 onion, chopped • 500g lamb mince Method: Preheat oven to 180 C. Mix all ingredients together. Shape into tablespoon size meatballs. Bake in a dish with a little oil for ten minutes. Turn meatballs over, cook 5-10 minutes, until cooked through. Serve with a salad.
Guacamole - This should last all week Ingredients: • 2 Avocados • 1 Small Tomato • 1/4 Cup of coriander • 1 Tbsp Lime Juice • 1 Tsp Chilli Powder Method: Mash Avocado and mix in the other ingredients.
Homemade Hummus - This should last all week Ingredients: • 1 Can of Chick Peas• 1 Lemon • 1 Cup of Olive Oil • 2 Tbsp. Tahini Paste • 2 Tbsp. Minced Garlic Method: Blend all ingredients and chill before serving.
Protein Balls Ingredients: • 1 cup of Organic Rice puffs • 1 cup of LSA Meal • 1⁄2 Cup Mixed nut and seeds • 1⁄2 cup of cocoa powder • 4 Tbsp. of coconut oil • 2 scoops of Protein powder • 2 Tbsp. of Organic Peanut butter Method: Put all dry ingredients in a bowl and mix together. Place coconut oil, peanut butter and cocoa in a sauce pan and gently heat until it is a smooth liquid. Poor over dry ingredients, mix and roll into balls.
Salad in a Jar - Lunch Recipes
A healthy lunch is vital for losing weight and maintaining a fit lifestyle. Being busy at work or running around doing jobs at home generally take away from us having the time to prepare and eat a healthy lunch. For this reason I have included these salads in a jar into our menu.
HERE ARE THE 3 LAYERS for your salad.
The bottom layer is your salad dressing. You can use your favourite dressing or the included dressings in the recipes
The Middle layer will be your harder dense ingredients to separate your top and bottom ingredients. These include carrots, cucumbers, cherry tomatoes, mushrooms, broccoli, peas, oranges, beans, grains, and bell peppers. Do you want to add protein? Then add in cooked ham, steak, bacon or chicken in this layer.
Hint: Keep the harder ingredients at the bottom or this layer (i.e carrots) since they don’t absorb as much liquid.
3. The Top layer will be your leafy vegetables such as lettuce, spinach, kale, and salad greens. Keeping the liquid (salad dressing) separate from your leafy vegetables in the jar will allow you to preserve your healthy salad for 3-4 days and up to 7 days if it is vacuum sealed. Hint: Before you close the jar with the lid, place a folded paper towel on top of the salad. Make sure to leave enough room in the jar. The paper towel will help absorb excess moisture to keep the leafy vegetables from wilting. Screw on both parts of lid tightly and store in your refrigerator. All the jar needs is a quick shake and a fork and you are ready to enjoy your healthy lunch.
4. In a separate container pack your lunch protein for the day.This can be a chicken breast, some ham, steak etc. Protein portions are the size of your palm. Some salad recipes have protein in them, these are perfect for an easy lunch and there is no need to pack extra unless you think you may want more.
Honey Balsamic Salad Bottom layer •2 teaspoons balsamic vinegar •1/4 small onion, chopped •1 teaspoon soy sauce •3 teaspoons honey •1/2 clove garlic, minced •3 tablespoons extra-virgin olive oil Combine all ingredients in a small bowl and whisk it. Then pour it in your mason jar. Middle Layer: •Broccoli •Sugar Snap Peas •Diced Avocado •Sliced Steak •Capsicum Top Layer: •Spinach •Red Cabbage Instructions: Add all three layers starting with your homemade salad dressing at the bottom. Shake and enjoy.
Asian Ginger Salad Bottom layer •1/2 cloves garlic •1 teaspoon grated fresh ginger root •2 tablespoons olive oil •2 teaspoon rice vinegar •1 tablespoon soy sauce •1 teaspoon honey Combine all ingredients in a small bowl and whisk it. Then pour it in your mason jar. Middle Layer: •Bean Sprouts •Broccoli •Sugar Snap Peas •Apple or Pear •Shredded Carrots •Diced Walnuts •Cooked Chicken/Turkey Top Layer: •Baby Romaine Instructions: Add all three layers starting with your homemade salad dressing at the bottom. Shake and enjoy.
Classic Italian Salad Bottom layer •1 tablespoon apple cider vinegar •3 tablespoons olive oil •1/4 clove garlic, minced •1 teaspoon chopped fresh basil •1/4 teaspoon dried oregano •1/4 teaspoon of honey Combine all ingredients in a small bowl and whisk it. Then pour it in your mason jar. Middle Layer: •Red Bell Pepper •Cucumber •Cherry Tomato •Red Onion •Mozzarella •Pepperoni Top Layer: •Baby Spinach Instructions: Add all three layers starting with your homemade salad dressing at the bottom. Shake and enjoy.
Chinese Chop Salad Bottom layer •6 teaspoons red wine vinegar •2 tablespoons extra-virgin olive oil •1/2 teaspoon hoisin sauce •1/2 teaspoon honey •1/4 teaspoon minced garlic •Salt and ground black pepper to taste Combine all ingredients in a small bowl and whisk it. Then pour it in your mason jar.
Middle Layer: •Shredded Carrots •Bean Sprouts •Green Onions •Pear •Cooked Chicken •Slivered Almonds Top Layer: •Kale •Baby Spinach Instructions: Add all three layers starting with your homemade salad dressing at the bottom. Shake and enjoy.
Simple Sicilian Salad Bottom layer •3 tablespoons extra virgin olive oil •2 tablespoons balsamic vinegar •1/2 teaspoon dried oregano •Salt and pepper to taste Combine all ingredients in a small bowl and whisk it. Then pour it in your mason jar. Middle Layer: •Olives •Tomatoes •Pepperoni •Perline Mozzarella
Top Layer: •Baby Romaine Instructions: Add all three layers starting with your homemade salad dressing at the bottom. Shake and enjoy.
Korean Sesame Salad Bottom layer •1 tablespoon soy sauce •1 tsp grated ginger •1 tablespoon water •1 teaspoon of honey •1 tablespoon white vinegar •2 teaspoons sesame oil •1 teaspoon red pepper flakes Combine all ingredients in a small bowl and whisk it. Then pour it in your mason jar.