RECIPE BOOK
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Pancakes with Greek yoghurt and coconut
INGREDIENTS
1 Cup Almond Meal
3 Eggs
1 (30g) scoop Vanilla Protein powder (optional)
1/2 Cup Cottage Cheese
Dash Almond Milk (just enough to make the right consistency)
Some Coconut oil to cook in
Dollop Greek Yogurt
Sprinkle Shredded Coconut
METHOD
1.
Put everything but the milk in bowl and mix until combined.
2.
Add small amounts of Almond milk until you have the right
consistency – it should be similar to the consistency of yoghurt
3.
Heat pan to a medium heat and melt coconut oil
4.
Cook pancakes one at a time, until batter is all used.
5.
Top with Greek yogurt and sprinkle with coconut.
BREAKFAST
Pancakes
Peanut Butter Chocolate Chip protein Pancakes
INGREDIENTS
1½ cups gluten free pancake mix
1 egg
1 scoop vanilla protein powder
1 tbsp. apple sauce
¾ cup almond milk
INGREDIENTS
1½ cups gluten free pancake mix
1 egg
1 scoop protein powder
1 tbsp. apple sauce
¾ cups almond milk
1 tbsp. peanut butter
METHOD
1.
Blend all ingredients until batter is mixed well
2.
If mixture seems too dry, add more milk 1tsp.
at a time until desired mixture consistency is reached
3.
On a 180°C oiled pan, pour pancake batter and cook until golden brown. Flip
4.
Repeat for each pancake
METHOD
1.
Incorporate all ingredients until batter is well mixed
2.
If mixture seems too dry, add more milk 1 tbsp. at a time until desired mixture texture is reached
3.
In a 180°C pan, pour pancake batter and cook until golden brown. Flip
4.
Top with chunks of dark chocolate
Apple Cinnamon Pancakes
Apple Cinnamon Granola
INGREDIENTS
1½ cups gluten free pancake mix
1 egg
1 scoop protein powder
1 tbsp. apple sauce
¾ cups almond milk
½ tsp. ground cinnamon
1 peeled and chopped apple
INGREDIENTS
1½ cups oats
¼ cup apple sauce
1½ tsp. cinnamon
1 tbsp. vanilla protein powder
¼ cup agave nectar or maple syrup
¼ cup raisins
¼ cup cranberries
¼ cup almonds
METHOD
1.
Incorporate all ingredients until batter is well mixed
2.
If mixture seems too dry, add more milk 1 tbsp. at a time until desired mixture texture is reached
3.
In a 180°C pan, pour pancake batter and cook until golden brown. Flip
4.
While pancakes are cooking, drop apple chunks on top of pancake before flipping
METHOD
1.
Toss all ingredients together well in a bowl
2.
Spread onto cookie sheet
3.
Bake at 190°C for approx. 15 minutes
4.
Toss once, serve once dried out
5.
Store in airtight container
Makes 3
French toast
Blueberry Pancakes
INGREDIENTS
½ cup vanilla almond milk
1 tsp. cinnamon
1/2 scoop vanilla protein powder
1 egg
6 slices wholegrain bread
INGREDIENTS
1 cup almond meal
1 egg
1 scoop protein powder (any flavour)
1 tbsp. apple sauce
2/3 cup blueberries
METHOD
1.
Whisk all ingredients but bread together
2.
Dip both sides of wholegrain bread into mixture
3.
Using non-stick spray to grease pan, cook both sides of bread until golden brown
Makes 6
METHOD
1.
Incorporate all ingredients until batter is well mixed
2.
If mixture seems too dry, add more milk 1 tbsp. at a time until desired mixture texture is reached
3.
In a 180°C pan, pour pancake batter and cook until golden brown. Flip
Makes 4
MAIN MEAL
Spaghetti with Pesto Sauce and Chicken Breast
INGREDIENTS
500g noodles (buckwheat or brown rice noodles)
3 L water
1 tsp sea salt
Pesto Ingredients:
3 cups fresh basil leaves
½ cup almonds, coarsely chopped
¾ cup parsley
2 cloves garlic, passed through a garlic press
¼ cup extra virgin olive oil
Sea salt
METHOD
1.
Bring water to a rolling boil. Add sea salt. Cook noodles al dente. Rinse under cold water to pre
vent clumping when cooking is complete. Place cooked noodles in large sauté pan or saucepan. Set aside.
2.
Prepare pesto sauce by placing all
ingredients in a food processor. Pulse until ingredients resemble a smooth paste. Scrape pesto out of food processor bowl and pour over cooked noodles. Over medium heat, toss noo
dles and pesto sauce until heated through. Serve hot.
3.
For added protein, add grilled chicken pieces
Chilli Chicken Kebabs
INGREDIENTS
3 Tbsp extra virgin olive oil
1½ Tbsp balsamic vinegar
Juice of one lime
1 tsp chilli powder
½ tsp paprika
1 tsp cayenne pepper
Sea salt and freshly ground black pepper, to taste
2 garlic cloves, pressed or minced
500g boneless skinless chicken breast*, cut into 1½
inch / 4-cm pieces
• 1 large onion, chopped into thick pieces
*NOTE: Use pork, beef or turkey as alternative kebab
meats. A sturdy, meaty fish such as salmon works well
here, too.
METHOD
1.
In a small bowl whisk together olive oil, vinegar and lime juice. Season with chili powder,
paprika, cayenne pepper, salt, pepper and pressed garlic.
2.
Place the chicken in a shallow baking dish with the sauce and stir to coat.
3.
Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.
4.
Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.
Thai Fish cakes with Stir fried vegetables &
satay sauce
Thai Lime Chicken
INGREDIENTS
1/3 cup unsalted dry-roasted peanuts
1 1/2 tbsp garlic powder
1 1/2 tsp ginger, ground
200g boneless, skinless chicken breast
1 lime
METHOD
1.
Preheat oven to 190°F.
2.
In a mini food processor, grind peanuts until fine, but not to paste.
3.
In a small bowl, combine peanuts, garlic pow
der and ginger.
4.
Place chicken on a cookie sheet and squeeze juice from lime overtop. Then roll chicken in peanut mixture until well coated.
5.
Bake chicken in oven for 25 minutes or until no longer pink in center.
Serve with steamed greens
INGREDIENTS
2 large (425g) cans of tuna in spring water, drained
1 tbsp. each of crushed ginger & garlic
1 small grated carrot
3 whole eggs
Pinch of chilli flakes
3tbsp cornflour
Satay sauce
1 cup cottage cheese
2 tbsp.natural peanut butter
Turmeric, coriander, cumin and curry powder to taste.
METHOD
1.
Drain the tuna then mix together all ingredients for the fish cakes and form into fist-sized
patties.
2.
Cook in a lightly greased saucepan for about 2 minutes on each side, a medium heat.
3.
To make the sauce, place all of the ingredients in a food processor and blend until smooth.
4.
Once all the patties are cooked, gently heat over a low flame until the mixture is warm. Serve with patties and stir fried vegetables
Crispy Chicken Bites with Honey Mustard Sauce
INGREDIENTS
200g boneless, skinless chicken breasts
¼ cup oat bran
¼ cup wheat germ
1 Tbsp coarsely ground flaxseed
¼ cup coarsely ground almonds (Almond meal)
½ tsp sea salt
½ tsp white pepper
Pinch garlic powder
½ cup water or low-sodium chicken broth
1 large egg white, lightly beaten
PREPARATION
1.
Preheat oven to 400°F / 232°C. Prepare baking sheet by lining with parchment paper or coating lightly with extra virgin olive oil.
2.
Cut chicken breasts into nugget-sized pieces, about 1½ inches square. Set aside.
3.
Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4.
Combine water and egg in a medium bowl. Dip each piece in the water-egg white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5.
Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Healthy Chicken Burgers
INGREDIENTS
1 onion, finely diced
1 carrot, finely grated
1 celery stalk, finely diced
1 cup watercress or baby spinach, chopped
1 small bunch parsley, chopped
500 g lean pasture / grass fed chicken mince
1 tablespoon tamari soy sauce
METHOD
1.
Saute onion, celery and carrot in a pan with 1 teaspoon olive oil over a medium heat until softened and golden then cool.
2.
Combine vegetables with parsley and chopped watercress leaves.
3.
Add the chicken mince, season with tamari soy sauce.
4.
Mix together well and form into 6 patties.
5.
Refrigerate for at least 2 hours to allow mix to firm up.
6.
At this stage you have an option of lightly coating in sesame seeds or almond meal which will form a lovely crumb on the outside, but this is only an optional step.
7.
Cook in a pan, over a medium to low heat with a little olive oil for 5 minutes each side until cooked through.
Sushi Salad
INGREDIENTS
1 cup short-grain brown rice
1 tbsp wasabi paste
2 tbsp low-sodium soy sauce
2/3 cup rice wine vinegar
1/2 tsp raw honey
1 English cucumber, diced into 1/4-inch chunks
4 nori sheets, quartered and cut into 1/4-inch strips
1 large carrot, peeled and thinly sliced
200g desired protein
1 avocado, pitted, peeled and sliced
4 cups baby spinach
METHOD
1.
In a medium saucepot, bring 2 cups water to a boil. Stir in rice, cover and reduce heat to low.
2.
Simmer for 30 minutes. 3.
Remove from heat and let sit, covered, for an additional 10 minutes.
4.
Spread rice on a baking sheet to cool to room temperature, about 15 minutes.
5.
In a small bowl, whisk wasabi, soy sauce,
vinegar and honey. Set aside.
6.
In a large bowl, mix rice, cucumber, nori and
carrot.
7.
Drizzle with wasabi-honey mixture and stir to combine.
8.
With a rubber spatula, gently fold in cooked
protein of choice. e,g, chicken
9.
Divide spinach evenly among serving bowls or plates and top each with rice mixture and
BAKED
GOODS
Chocolate Peanut Butter Oatmeal Cookies
INGREDIENTS
1 scoop low carb chocolate protein powder
1 cup almonds (raw, unsalted, natural)
½ tbsp. cocoa powder
2 tbsp. peanut butter (natural)
2 tbsp. water
METHOD
1.
In a food processor, blend all ingredients
2.
Chop mixture until it resembles a powdery dough. If too dry, add a little more oily peanut butter or ½ tbsp. water at a time until it reaches desired consistency
3.
Place cookie dough onto piece of wax paper and roll into a tight log, wrapping tightly
4.
Place log into freezer
5.
Once well chilled (about 1 hour), remove from freezer and slice into ½ inch cookies
6.
Store these in refrigerator in a single layer in a well-sealed ziplock bag
Chocolate Cookies
INGREDIENTS
1½ scoops chocolate protein powder
1 egg white
METHOD
1.
Mix protein powder, egg and enough water together to form a dough like brownie batter
2.
Spray a microwaveable bowl with non-stick spray
3.
Pour ½ the batter into bowl and microwave for 15-20 seconds
4.
Repeat spray and batter process for each cookie
Oatmeal cookies
INGREDIENTS
1 1/2 cups rolled oats
1/2 cup desiccated coconut
1/2 cup flaked or chopped almonds
2 1/2 tablespoons macadamia nut oil or olive oil
2 tablespoons honey
1 teaspoon vanilla extract
or 1/2 teaspoon vanilla bean paste
1 tablespoon water
METHOD
1.
Combine oats, coconut and almonds into a food processor.
2.
Add the oil, honey and vanilla.
3.
Turn on the food processor and mix well for about 30 seconds or until combined.
4.
Add the water and process again.
5.
Form into 20 small cookies and place onto a baking sheet lined with baking paper.
6.
Flatten down with enough room around each cookie.
7.
Bake for 20 -30 minutes in a low 150 C (300 F) oven or until golden brown.
8.
Cool completely before eating and enjoy.
Makes 20 delicious Anzac cookies
Store in an airtight container for up to 5 days.
Mini Muffins
INGREDIENTS
1 cup shredded apple (peeled)
1 cup apple sauce
½ cup agave or maple syrup
2 eggs
2 tsp. vanilla
1 cup almond flour
1 cup gluten free pancake mix
½ cup flax meal
2 tsp. baking powder
1 scoop vanilla or orange protein powder
METHOD
1.
In a bowl, mix apple, apple sauce, agave/maple syrup, eggs and vanilla
2.
In a separate bowl, mix almond flour, gluten free pancake mix, flax meal, baking soda and protein powder
3.
Add dry ingredients to wet ingredients and
mix well
DESSERTS
Peanut Butter Chocolate Bars
Chocolate Ice Cream
INGREDIENTS
1 cup peanuts
1 scoop chocolate protein powder
¼ cup natural peanut butter
INGREDIENTS
3 cups almond milk
3 scoops chocolate protein powder
Stevia (to sweeten if desired)
METHOD
1.
Process all ingredients until batter is well mixed
2.
If mixture seems too dry, add water 1 tsp. at a time until desired consistency is achieved
3.
Line baking tray with baking paper
4.
Spread mixture to the edges of pan and
compress
5.
Once compact, remove from tray and cut into slices
Makes 12
METHOD
1.
Combine all ingredients together in blender until smooth
2.
Put into ice cream maker or covered bowl in freezer until hard
3.
Add dark chocolate chips once ice cream has hardened
Makes 3 scoops
Vanilla Ice Cream
INGREDIENTS
3 cups almond milk
3 scoops vanilla protein powder
Stevia (for sweetening, if desired)
METHOD
1.
Blend almond milk and protein powder
together until smooth
2.
Add Stevia to sweeten if desired
3.
Be sure mixture is totally smooth once blended
4.
Put mixture into ice cream maker or into
covered bowl in freezer
5.
Eat once hard
Makes 3 scoops
Coffee Ice Cream
INGREDIENTS
3 cups almond milk
3 scoops vanilla protein
1 tbsp. instant coffee grounds
Stevia (to sweeten if desired)
METHOD
1.
Combine all ingredients together in blender until smooth
2.
Put into ice cream maker or covered bowl in freezer until hard
Makes 3 scoops
Coconut Ice Cream
INGREDIENTS
3 cups coconut milk
3 scoops vanilla protein powder
1 tbsp. coconut flakes/shaved coconut
METHOD
1.
Combine all ingredients together in blender until smooth
2.
Put into ice cream maker or covered bowl in freezer until hard
Makes 3 scoops
Peanut Butter Ice Cream
INGREDIENTS
3 cups almond milk
3 scoops vanilla protein powder
1 tbsp. natural peanut butter
METHOD
1.
Combine all ingredients together in blender until smooth
2.
Put into ice cream maker or covered bowl in freezer until hard
Makes 3 scoops
Fudgesicles
Grilled stuffed peaches
INGREDIENTS
12oz chocolate or vanilla almond milk
2 scoops chocolate vanilla protein powder
¼ tbsp. cocoa powder
Stevia (to sweeten, if desired)
INGREDIENTS
1 peach
½ cup Greek yoghurt
½ scoop protein powder (flavour of your choice)
Pinch mint
½ cup mixed berries
METHOD
1.
Blend all ingredients together
2.
Pour mixture into popsicle moulds and freeze
Makes 6-8 (depending on size of moulds)
METHOD
1.
First, warm up grill
2.
Cut a peach in half and grill until grill marks are visible
3.
Spoon yoghurt mixed with protein powder into peach halves
4.
Top with berries and mint
Makes 2 good luck!
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