Pear & Spirulina Protein Smoothie

Ingredients

1 scoop vanilla protein powder

1 cup milk of choice or water

2 tablespoons natural yoghurt

2 teaspoons flax seeds

1 teaspoon spirulina powder

1 pear diced

handful of ice

Add all ingredients to a blender whizz and serve.

Drink immediately as the flax seeds causes the smoothie to thicken.

Strawberry Jelly & Cottage Cheese

Ingredients

1 (9g) sachet of strawberry sugar-free jelly  

1 cup low fat cottage cheese
1 3/4 cups water

Fruit to decorate

Dissolve jelly crystals in 1 and  3/4 cups of boiled water. Let it cool down. 

Blend 1 cup cottage cheese or ricotta in a blender- then add the cooled jelly mixture.

Pour into 4 ramekins or glass - pop in the fridge to set for a few hours . 

Top with fruit.

Fibre Bliss Balls

Ingredients

Wet

1tbs honey or stevia or agave

2tbs vanilla essence

1/3 cup water

1/2 cup tahini paste

Dry

1tsp ground cinnamon

1/2 cup finely chopped sultanas or dates

1/4 cup raw cocoa nibs

2 scoops whey protein powder

1/2 cup almond meal

1/3 cup flaxseed meal

2tbs chia seeds

2tbs dry shredded coconut

2tsp sesame seeds

2tsp cocoa powder

 *extra  cocoa powder, coconut or sesame seeds for dusting

Place all dry ingredients into a mixing bowl. To this bowl and the honey (or desired sweetener), tahini paste, vanilla essence and mix until well combined. Slowly add the water as needed to help the mixture combine - it should hold together but not be wet.

Roll into 24 medium bite size balls the roll in the additional cocoa powder, coconut or sesame seeds to finish.

Store these in an air tight container in the fridge.

Makes 24

Fruit & Nut Oat Bars

Ingredients

1/4 cup flaxseed meal

1 cup almond meal

1/2 cup rolled oats

1 cup stevia

1/2 cup coconut flour

1/4 cup dry coconut shredded

2 cup of any seeds and nuts

2 cup of any diced dry fruit diced

1tsp ground ginger

1 tbs vanilla essence

1/2 cup soy milk

1/2 cup egg white

1 whole egg

3tbs almond butter

Preheat oven to 180deg

Line a 20cm x 20cm square dish with baking paper. Set aside.

Combine well in a mixing bowl all ingredients then transfer the mixture to the prepared dish - press the mixture down well so it is compact and evenly spread. 

Bake for 50-60 mins until golden brown. Allow to cool before removing from the dish and slice into 16 squares.

Makes 16 small squares

Chewy Peanut Butter Cookies

Ingredients

1/2 cup Rolled oats

1 tbspn Peanut butter (natural)

1 scoop (30g) Vanilla Whey protein powder

1 eggwhite

1/3 cup Stevia (natural sweetener)

1/2 tspn Baking powder

1/3 cup carob chips, chocolate chips or sultanas (optional)

Preheat oven to 180deg. 

Place a sheet of baking paper onto a baking tray. 

In a medium mixing bowl add all the ingredients and mix until well combined. Using a teaspoon , spoon out onto the baking tray the cookie dough into12 small cookies, leaving 3cm between each cookie to allow them to expand. Lightly press down each cookie with the back of the teaspoon to flatten slightly. 

Bake for 10 min in the oven. 

Makes 12

Nutritional Value (per cookie)

Calories 30

Protein 2g

Fat 1g

Carbohydrates 3g

Pancakes

Ingredients

1/2 cup oat flour (blended rolled oats)

5 egg whites (1/2 cup)

1/3 cup Stevia (natural sweetener)

2 tpsn baking powder

2 tblsp greek yoghurt

Place all ingredients into a blender and blitz until smooth and airy. Pan fry in a lightly greased non-stick frying pan into small or large pancakes. 
Top with fruits and a spoonful of yoghurt if desired.

Serves 1

Banana Bread Cake

 

Ingredients

3 scoops protein powder

1 tspn cinnamon powder

1 1/2 tspn nutmeg

1/2 cup chopped walnuts

1/4 cup sultanas

1 1/2  cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs
3 medium ripe bananas 

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

Preheat oven to 180deg. 

Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients, nuts and sultanas to the flour. Now in the blender/food processor add all wet ingredients ,banana apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your cake tin (23cm). Bake in the oven 30-35min min.

Note: this cake will need to be stored in an airtight container in the fridge.

Banana Protein Muffins

Ingredients

3 scoops protein powder

1 tspn cinnamon powder

1 1/2 tspn nutmeg

1/2 cup chopped walnuts

1/4 cup sultanas

1 1/2 cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs
3 medium ripe bananas

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

Preheat oven to 180deg. 

Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients, nuts and sultanas to the flour. Now in the blender/food processor add all wet ingredients ,banana, apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your muffin cases. Bake in the oven 20 min. Makes 12-14 large muffins.

Note: these need to be stored in an airtight container in the fridge.

Frittata

Kale & Sweet Potato Frittata

Ingredients

3 large eggs

10 egg whites (1 cup)

1/2 cup any milk

1/2 onion finely diced

2 cups of any raw or pre-roasted vegetables (its great to make use of any left overs)

Any left over meats if desired

2 cloves garlic diced

Pepper

Spinach & Bacon Frittata

Preheat oven to a low 120deg. 

In a bowl place eggs, egg whites milk and pepper then beat well with a fork. In a large frying pan brown the onions, garlic and vegetables/meats. Pour the egg mixture over the vegetables/meats in the frying pan and cook for 3 min on a medium heat. Then place the frying pan into the oven to cook for 20 -30 mins

Note: If your frying pan is not oven safe then transfer the onions and vegetables/meats from the frying pan into an oven safe dish then pour over the egg mixture, place this straight into the oven to cook. 


Serves 8

Turkey Burgers

Ingredients

500g lean turkey mince

1/2 onion diced finely

1/2 zucchini grated

1 large carrot grated

2 egg whites

1/2 cup of any flour or bread crumbs

1/2 tspn chilli powder

1/2 tspn white pepper

2 clove crushed garlic

Preheat oven to 180deg. Place mince meat with all ingredients into a large mixing bowl and combine. Line a large oven tray with baking paper. Make mince meat into approx 10 patties and place them onto the lined oven tray. Cook in the oven for 25-30 mins.

These burgers would also been nice using lean chicken or beef mince.

Chicken & Pea Curry

 

Ingredients

5 Chicken thighs or breasts diced with all skin/fat removed

1/2 onion diced

3 cloves garlic grated

1 tspn grated ginger

2 fresh chilli's

6 curry leaves

4 cardamon pods

1 tspn coriander powder

1 tsn garam masala

2 tblsp curry powder

2 tblsp greek/natural yoghurt

1 1/2 cups of frozen peas

In a large pan lightly fry onions, garlic and ginger until softened over a low heat. Add the dry spices cardamon, curry powder, coriander powder, garam masala and fry until fragrant. To this then add the chicken and continue to fry until the chicken is browned. Place the curry leaves, two chilli's and peas into the pan with 3/4 a cup of water. Allow the curry to simmer for 10-15 mins with the lid on. 

Once curry is cooked stir in the yoghurt to create a nice thick sauce. 

Plate with brown rice.

Serves 4

Vanilla & Flaxseed Protein Shake

Ingredients

1 scoop vanilla protein powder

1 tblsp flaxseeds

1 cup water

1/2 cup ice

 

Place all ingredients in a blend, and blitz.

Serves 1

Nutritional Value (depends on products used)

Calories 120

Protein 29g

Carbohydrates 3g

Fat 3g

Baked Salmon & Spiced Quinoa

Ingredients

1 salmon fillet

1 cup quinoa

2 cloves garlic diced

1/2 onion diced

Dried mixed herbs

Salt and pepper

1/2 tspn of cumin seeds

1/2 tspn of thyme

Rocket leaves or salad

Preheat oven to 180deg. 

In a small saucepan lightly fry onion and garlic until browned, then add the quinoa grains and recommended water measure. Allow the quinoa to gently simmer until the water is absorbed. 

While quinoa is cooking place salmon on a baking tray and season with pepper and mixed herbs, then place in the oven to cook for 15 mins.

Check if the quinoa is cooked and the water absorbed - once ready season with cumin, thyme, salt and pepper.

Plate the baked salmon with the spiced quinoa and garnish with a side salad.
Serves 1

Chickpea & Vegetable Chilli

Ingredients

1 onion diced

3 cloves garlic diced

1 tin of diced tomatoes (salt reduced)

1 tin of chickpeas drained

1 eggplant cut into cubes

2 carrots chopped

Hot parika

Fresh or dried chilli

Fresh or dried parsley

In a large pan lightly fry the onions and garlic in olive oil, once browned add the tomatoes, eggplant, carrot and 2 cups of water bring to a high simmer then place a lid on the pan and reduce the heat, allow to simmer for 15 mins. Once vegetables are cooked, then add to the dish chickpeas, paprika and chilli to taste allow to cook for another 5 mins without the lid.  Sprinkle with parsley before serving. 

Eat this as a side dish or as a meal with a serve of brown rice.

Chocolate Protein Shake

Ingredients

1 scoop vanilla protein powder

1/2 water

1/2 cup light soy milk

1 1/2 tsp unsweetened cocoa powder

1/2 cup ice

 

 Add all ingredients into the blender, blitz and serve.
 
 


Nutritional Value (depends on the products used)
Calories 152
Protein 28g
Carbohydrates 5g
Fat 2.3g

Oatmeal

Ingredients

1/2 cup rolled oats

1/2 cup water

1/2 tsp cinnamon

Place ingredients in a bowl and microwave for 90 seconds. Add any fresh or dried fruits to taste. Eat this with a serve of protein (eg, egg whites or shake) for a balanced breakfast.
Serves 1

The Basics

Nutrition is vital, to lose weight or gain muscle you must eat clean healthy meals more frequently to keep your metabolism stimulated and your body well nourished.

Your required meal portion size and quantity of macro nutrients (protein, carbohydrates and fat) will depend on your weight, sex and your goals.

The basic principles from Tosca Reno:

• Eat 5-6 portioned meals each day
• Eat every 2-3 hours
• Combine lean protein and complex carb's in each meal
• Include adequate quantities of good fats (essential fatty acids)
• Drink plenty of water
• Never skip meals
• Avoid bad fat (saturated and trans)
• Avoid drinks with a high sugar content, like juices, soft drinks and alcohol.
• Eliminate over-processed and refined food

Tips

Pre-pack meals and lunches to take with you when your on the go. (I take to work, breakfast, lunch as well as mid morning and afternoon meals)

Set a day each week to do a food preparation for the week ahead (a cook up). 

If to you are prepared you are more likely to stay on track and a make better choices when life gets hectic.

Control your meal sizes.

Portion Guide

Refer to http://www.eatcleandiet.com/ for more around the principles of clean eating.

Macro-Nutrients

Protein

Our body cells are made up of proteins, hence amino acids act as building blocks within the body and are vital for cell function and repair. High quality protein is found in all lean animal meats. Other non-meat sources include, soya, tofu, tempeh, eggs, legumes, lentils, quinoa, chia seeds, nuts, cheese and yoghurt. Protein found in plants is not as high in quality or as complete.

Fats

Fats in the form of EFA's (essential fatty acids) are required for optimal health, consume adequate amounts of EFA's through your diet. Include Omega 3 found in oily fish, flaxseeds and poly unsaturated fat omega 6 found in seeds, seed oils, some meat and dairy produce. We want to stay away from the bad saturated and trans fat (also known as hydrogenated vegetable oil)  - check the labels when purchasing products.

Carbohydrates

A fuel to the body. When we eat carbohydrates they are converted to glucose within the body to be used as energy. Carbohydrates are categorized as simple and complex (complex starchy and complex fibrous).

Simple Carbohydrates are quickly converted to glucose once digested and spike up our sugar levels rapidly. Avoid simple carbohydrates such as refined white flour and sugar as well as products containing these. Fruit is an unprocessed simple carbohydrate that contains fibre, so it is digested slower and contains vital micro nutrients (vitamins and minerals). Include fruits in your breakfast or your pre-training meal/snack.

Complex Carbohydrates provide the body with a prolonged energy release as they are broken down slowly due to their high fibre content.

Starchy Complex Carbohydrates 

(some examples below)

Whole grains 

Amaranth

Brown rice

Barley

Millet

Quinoa*

Rolled oats

Chickpeas*

Legumes*

Lentils*

Potatoes

Sweet potatoes

Yams

Carrots

Corn

Pea

Banana

*Also contains high quality protein

Fibrous Complex Carbohydrates

(some examples below)

All Green Vegetables

Tomatoes

Artichokes

Cauliflower

Eggplant

Onion

Beetroot

Mango 

Apples

Grapes

Berries

Kiwi

Grapefruit

Nectarine

Plums

Pears

Melons

Pineapple

Poached Eggs & Smoked Salmon

Ingredients

2 eggs

25g (2 slices) smoked salmon

1 cup rocket leaves

Pepper

White Vinegar

Bring to the boil a small saucepan half filled with water and a splash of white vinegar, reduce heat to a high simmer stir to create a well and crack the eggs one by one into the water to poach to desired texture.

Plate up rocket and smoked salmon. Spoon the eggs out of the saucepan once ready and drain excess water. Add eggs on top of the rocket and season with cracked pepper. Serves 1

Nutritional Value

Calories 200

Protein 17.2g

Carbohydrates 0.25g

Fat 13g

Quinoa & Kale Patties

Ingredients

2 1/2 cups cooked quinoa

2 cup cooked kale finely chopped

1 cup chopped coriander

1 cup grated cheese

1 egg

1/2 onion diced

3 cloves of garlic

1/2 cup bread crumbs or flour

1/2 tsp cumin seeds

Salt and Pepper

 

Brown the onions and garlic in a small pan. Then combine with cooked quinoa, kale , coriander , cheese , flour and egg. Season with salt, pepper and cumin seed. Make into Patties then brown in a nonstick fry pan 5 min each side . Makes 12 

Variations: this recipe works well with other grains like rice or couscous and any other leafy type vegetables .

Protein Pudding

I sometimes eat this pudding after dinner, so I use casein protein for this pudding. Casein protein is digested slower by the body therefore is a slow release protein that will provide your body with prolonged amino-acids for repairing muscle (anti-catabolic) while resting during the night. 

Casein just like whey & other types of protein powders can be bought at nutrition and health food stores.

Ingredients

1 scoop chocolate protein powder

1 tsb cocoa powder

1/2 cup -3/4 cup water

1 egg white (optional)

Using an electric beater whip together protein powder, egg white if using and add water  gradually, beat on high until pudding is thick and airy. 

Chill for an hour. Serves 1

Nutritional Value (depends on product used) 

Calories 110

Protein 25g

Carbohydrate 1g

Fat 1g

So Clean Sashimi

Salmon & Tuna

Salmon & King Fish

Ingredients

A variety of sashimi grade seafood:

Salmon, Tuna, King Fish or Scallops

Slice carefully onto a platter and serve with pickled ginger, wasabi and soy sauce.

Full of Protein, healthy omega 3 fats and low in carbohydrates.

The Best Chicken & Sweetcorn Soup

Ingredients

4 cans creamed corn

4 cups chicken stock
2 cups of water

300 grams chicken diced

3 tbls cornflour

6 eggs lightly whipped

Salt & Pepper

In a large pot bring the chicken stock to a boil, whilst stock is heating coat the diced chicken in cornflour. Add corn bring back up to boil, then add chicken pieces individually (to avoid sticking), and the additional 2 cups of water, leave to simmer 5-10 min until chicken is cooked. Whilst stirring the soup and the egg, turn heat off.

Season to taste with salt and pepper. Serves 10

Cinnamon Swirl Protein Bread

Ingredients

In small bowl combine: (set aside) 

1/3 cup stevia 

2 tsp cinnamon 

In a large bowl combine: (whisk together)

1 1/2 cups oat flour (blended oats)

2 scoops vanilla whey protein 

1 tbsp baking powder 

1/2 tsp salt 

1/4 cup Stevia  

In a medium bowl combine: (whisk together & add to lrg bowl) 

2 egg whites 

1 cup milk 

1/3 cup applesauce

¼ cup low fat greek yogurt

Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture.
Repeat with remaining batter & cinnamon/sugar on top and some flaked almonds
Draw a knife through the batter to marble.Bake for 24 -28 min.

Note: these should be stored in an air tight container in the fridge.

Recipe by Jamie Eason 

► 11:42► 11:42

www.youtube.com/watch?v=oVBnFiIgZ44

Nutritional Value

Calories 55

Protein 5g

Carbohydrates 8g

Fat 1g

Carrot Cake Protein Bars

Ingredients

1 cup oat flour

2 scoops vanilla whey protein

2 tsp cinnamon

1/2 tsp baking soda

1/4 tsp salt

1/8 tsp allspice

1/8 tsp nutmeg

4 egg whites

3/4 cup Sweetener

8 oz baby food carrots

4 oz water 

  

Preheat oven to 350 degrees.
Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda,salt together in a bowl.
Mix egg whites, sweetener, or Ideal, baby food carrots and water (optional) in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray glass pyrex dish with non-stick butter spray.
Pour ingredients into dish.
Bake 20-30 minutes. Makes 16, 2 per serve. 

Note: these should be stored in an air tight container in the fridge.

Recipe by Jamie Eason 

► 11:41► 11:41

www.youtube.com/watch?v=b4Adfwjkhfc

   

Nutritional Value

Calories 94

Protein 10g

Carbohydrates 10g
Fat 1.25g 

Berry Oat Protein Pikelets

Ingredients

½ cup (5) eggwhites

½ cup oats

1 tbls almond meal

½ cup frozen berries,thawed and drained

½ tsp cinnamon

½ tsp baking powder

¼ cup sweetener (optional)

Mix all ingredients together, heat frying pan & drizzle with olive oil, cook tablespoon at a time into small pikelets on medium heat, flip over. Serves 1

Note: You can blitz the oats in a blender, prior if you want a smooth pikelet batter.