Chilli Chicken Breast Strips

Ingredients
2 large chicken breasts
1 1/2 cups breadcrumbs or almond meal
1/4 cup sesame seeds
3 tablespoons dried parsley
3 tablespoons 2 dried garlic
3 tablespoons chilli flakes (less or more if preferred)
Salt & pepper

Slice chicken breasts into inch strips. In a flat base bowl or dish combine dry ingredients into make a dry coating mix. Heat a frying pan and lightly oil. Coat each chicken strip in the dry coating mix and fry for a few minutes turning mid way.

Blueberry Pancake Stack

Ingredients
3/4 cup almond meal
1/4 cup desiccated coconut
1/2 cup granulated stevia
2 eggs
2 teaspoon vanilla essence
1/4 cup milk
1 teaspoon baking powder
Pinch of salt
Handful of blueberries

Combine all ingredients into a batter, then spoon into a lightly oiled pan on a medium heat to desired size.

Serves 2-3

Coconut & Chocolate Chip Cookies

Ingredients
2 cups almond meal
1/2 cup desiccated coconut
2/3 cup stevia granules
2/3 cup choc chips
Pinch of salt
2 tablespoons vanilla essence
1 teaspoon coconut essence
2 eggs

Combine all ingredients in a bowl to form a wet dough. Roll in into balls and flatten onto an oven tray lined with baking paper. 
Bake 180deg fan forced oven for 15-20mins.

Turkey Meatballs in Tomato & Spinach Sauce

Meat Balls
500gr Lean turkey mince
2 teaspoons diced garlic or garlic flakes
Diced fresh herbs or any dried herbs
1/2 teaspoon chilli powder
Pinch salt
Black pepper
 
Mix in a bowl and then roll into small meat balls.

Sauce
500ml of tomato based sauce salt reduced
1/2 large onion 
4 cups raw washed spinach
Black pepper

Heat a medium saucepan, brown the onions in olive oil then add the tomato sauce heat through then add the meat balls, cover with saucepan lid and simmer until cooked through Approx 15-20 mins then add the spinach and pepper and stir through to wilt.

Serves 2

Chocolate Mousse

Ingredients

1 ripe avocado
2 1/2 tbs raw cocoa
4 tbs stevia or 2 tbs honey
1/2 banana
1 tsp vanilla essence

Combine all ingredients in a food processor or blender to combine. Spoon into two serving glasses chill in the fridge then garnish as desired.

Serves 2

Spicy Bean Burger

Ingredients

420g can cooked beans drained
1 heaped cup cooked brown rice
1/2 onion
1/2 teaspoon chilli pwd
1/4 teaspoon cumin
2 garlic cloves
Handful fresh herbs
Salt & pepper
1 egg white
1/4 - 1/2 cup breadcrumbs

Add all ingredients except the breadcrumbs into food processor to combine, then add the desired amount of bread crumbs to help the mixture bind. Roll into 6 balls, flatten to burger patties. Lightly pan fry until browned on either side.

 

Makes 6

Banana & Coconut Pancakes

 

Ingredients

1 ripe banana
2 eggs

splash of vanilla essence
1/2 teaspoon baking powder
1/2 cup almond meal
1/4 cup granulated stevia
1/4 cup desiccated coconut
1/4 cup milk

Optional - honey & banana to top the stack.

Mash the banana in a medium size bowl, add the wet ingredients followed by the dry combine into a batter. Heat a non-stick frying pan lightly oiled spoon batter in to pan to desired size, cooking in batches. 

Top with fresh banana & honey if desired.

Makes 12 small or 6 medium pancakes.

Serves 2

 

Zucchini Fritters

Ingredients
1 & 1/2 large zucchini grated
1 onion sliced thinly
1/2 - 1 cup grated low fat cheese or feta
4 tablespoons any flour
3 eggs
Black pepper

Squeeze water from the grated zucchini then lightly fry with onions in a fry pan. Allow to cool. Then add all ingredients into a mixing bowl to combine & then lightly fry into small fritters.

Super Green Cleanser

Ingredients
2 big handfuls of washed spinach
1 scoop of super greens powder
1/2 juice of a lemon
1 whole orange peeled
handful fresh mint
1 teaspoon fresh grated ginger
1 1/2 cups of cold water
1 cup of Ice cubes


Add all ingredients into the blender and blitz until well combined.

Blueberry & Almond Muffins

Ingredients
2 cups almond meal
2 egg whites
2 whole eggs
2 tablespoons honey
1/2 cup granulated stevia 
1 teaspoon baking soda
1 tablespoon lemon juice
dash of salt
1 teaspoon vanilla extract
2 tablespoons of olive oil
1 cup blueberries (fresh or thawed)


Preheat oven to 150 deg (fan forced). Mix all dry ingredients together in a mixing bowl, to this add the wet ingredients. Lastly to the batter add the blueberries. Spoon into 12 small cupcake size cases. Bake for 20-25 minutes.

Makes 12 small muffins.

* Cooled muffins should be stored in the fridge, they also freeze well.

Teriyaki Chicken

Ingredients
2 skinless chicken breast diced
1 teaspoon cornflour 
Sauce
1/2 cup mirin
1/2 cup sake
1/3 cup Japanese soy sauce
1/4 teaspoon ginger grated
1/2 teaspoon garlic grated

Once chicken has been diced, heat a deep frying pan (at least 1 inch deep) with a little olive oil then add the chicken to brown, reduce heat. Combine ingredients together to make the sauce in a jug, pour  a little at a time over the chicken continue to heat through until the chicken is well cooked. To thicken the sauce dilute the cornflour in a splash of cold water and add to the simmering chicken, once the sauce appears to thicken turn off the heat.

Serve with brown rice and salad.

Serves 2

* You can substitute the chicken for any other protein source.

Cottage Cheesy Scrammbled Eggs

Ingredients

1 Whole Egg

1/2 cup Egg Whites

1 tablespoon of Cottage Cheese

Pepper to taste

Handful of Spinach or any other Vegetables or Herbs

Whisk together the whole egg and egg whites with the pepper in a bowl or jug. Heat a frying pan with a small amount of olive oil, to the heated pan add vegetables and saute 30 seconds. Add the egg mixture to the pan as the egg starts to cook mix gently towards the center and add the cottage cheese. Continue to stir through til cooked.

Serves 1

Vanilla Whey Custard

Ingredients

2 tablespoons Vanilla Whey Isolate Protein Powder

1/4 cup Natural Yoghurt

Drop of Vanilla Essence

Mix all ingredients to combine, leave for a 2 minutes and mix again until smooth and lump free.

Serves 1
Eat cold - do not heat this custard as the whey will start to curdle.

Mixed Berry Protein Smoothie

 

Ingredients

1 cup unsweetened Almond Milk

1/4 cup Blueberries

1/4 cup Rasperries

1 scoop (30g) Vanilla Protein Powder

1 tablespoon Flaxseeds

1 tablespoon Natural Yoghurt

Handful of Ice cubes

Place all ingredients into a blender, whizz up.

Nutrition

Calories 213

Protein 30 grams

Carbohydrates 12 grams

Fibre 4 grams

Fat 5 grams

Rosemary & Garlic Poached Chicken Breast

Ingredients

2 Chicken breasts skinless

4 Cloves garlic

Rosemary

4 Cups chicken stock

Pepper

Olive oil

Water

Place chicken, rosemary, pepper and garlic in a deep pan (that has a lid).

Add chicken stock and additional water to cover the chicken by at least 1 inch, amount will vary depending on pan size.

Bring to the boil and then reduce heat to a simmer and add the lid allow to cook for 10 mins. Turn the heat off and allow the chicken to cook for a further 10 mins in the hot water in pan with the still on.

Remove chicken from the pan onto a plate.

Slice chicken.

Season with additional pepper, rosemary and a drizzle of olive oil. To make the chicken more moist drizzle over a few  teaspoons of the cooking stock.

Grocery Shopping Tips

Remember what you buy is what you will consume.

 

Aim to shop the perimeter of the supermarket for the bulk of your items. 

Center aisles contain some items you will require but also many unhealthy products that you do not want to find their way into your trolley.

 

Beware of packaging and advertising claiming to be diet, light,low fat, less or reduced fat these can often contain high amounts of sugar.

Turn products around and read the nutritional contents and compare one brand to others on the shelf before you decide.

Achieve those goals and Keep it Clean !!!

Cherry Tomato & Basil Couscous Salad

Ingredients

1 cup of uncooked couscous

2 handfuls of washed baby spinach

1/2 punnet of cherry tomatoes washed and halved

1/4 cup of pine nuts

handful fresh basil leaves

Pepper

Lemon juice

Olive oil

Cook the couscous as per the directions on the packaging then allow to cool in a large salad bowl. Once cooled add the spinach leaves and tomatoes. Tear the basil leaves and add to the salad along with the pine nuts. Squeeze over the juice of half a lemon, drizzle with olive oil and a crack of pepper the mix through.

Serves 4 as a side salad.