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.

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