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