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