The 21 Day Nutrition Guide. Take the challenge.

Transcription

1 The 21 Day Nutrition Guide. Take the challenge.

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3 Welcome. THIS IS NOT AN ORDINARY DIET. THIS WILL CHANGE YOUR LIFE. Think of the 21 Day Challenge as a quick way to reset your body to healthier eating patterns, without forcing you to become the one who s on a diet. So many diets promise to be easy, you re assured that you won t even notice you re dieting. With the 21 Day Challenge that s not the case. It will take some work, and there will be times you wish you hadn t signed up for it but you re worth the effort! We promise that if you choose to put your body through this program, you are going to lose weight and fat, become healthier and you are going to teach your body to desire what it needs; you ll create long-lasting, easy to maintain lifestyle habits that will not interfere with your family or social life. The best thing is, it only takes three weeks. That s less time than it took for THAT at-home fringe trim to grow out. But unlike the fringe, we promise you will not regret doing this. You ll only regret not trying it sooner. So, why wouldn t you commit?

4 Before you begin. Prior to commencing a purposeful change to your diet, you should first understand your regular eating routine by tracking everything you eat and drink for a week. You can track your usual percentages of carbohydrates, proteins and fats with an online food diary we suggest one of the following: Myfitnesspal.com Fitday.com My-calorie-counter.com Choosemyplate.org Livestrong.com/thedailyplate/ Myfooddiary.com Once you ve determined your daily percentage of carbohydrates, you ll need to make some changes to your diet, as outlined below: If your regular carbohydrate intake is equal to or greater than 55% of your total calories, reduce your % carbohydrates to 35% for one week and to 20% for a second week. Then begin the 21 day challenge in the third week. If your regular carbohydrate intake is less than 55% of your total calories, reduce your carbohydrates to 20% for one week and then begin the 21 day challenge the following week. Sugar is a major contributor to carbohydrate intake as well. Ensure that you are cutting out sugary foods and drinks during this time also, as they ll be completely cut out during the 21 days. In addition to providing you with an honest assessment of your daily caloric intake (and where these calories are coming from), keeping a food diary can also help prevent mindless eating. If you record when you eat and how you re feeling at the time, the diary will help you to recognize and correct negative eating patterns, such as a tendency to eat for emotional reasons rather than hunger. If you see a pattern of late night snacks, eating out of boredom or sadness, or recognize that celebratory meals are a bit out of hand, you can correct these behaviors and keep your new healthy eating plan on track. If any of the following conditions apply to you, please seek medical clearance before taking part in this challenge: Pregnancy Heart disease Diabetes Hypertension Obesity Musculo skeletal disorders that reduce your ability to perform exercise Like with any new diet or exercise routine, you should be cleared by a medical professional before taking part. The 21 Day Challenge is not recommended for anyone under the age of 18 years.

5 What you ll eat. Four meals a day that need to include: Protein 1 palm full (size and thickness of the palm of your hand) of lean beef, lamb, chicken, duck, turkey, fish, shellfish, pork or eggs Fat A thumb size of nuts and seeds, avocado, olive oil, fish oil or flaxseed oil. Vegetables 1-2 handfuls of broccoli, lettuce, cabbage, cauliflower, green beans, asparagus, mushrooms, brussels sprouts, cucumber, spinach, watercress, onions, all forms of capsicums, raw carrots, tomatoes, zucchini, eggplant. Shake You ll need to have it within 10 minutes of working out (you need 0.3 grams of protein per kg of body weight). You ll need to source a 100% whey protein, or if you have a sensitivity to whey protein try rice or pea protein. Drinking shakes is a must! They will help you recover faster, keep your energy levels up and help you feel ready to work out again the next day. Even if you don t do a workout on a particular day, you ll still need to fit in a shake. Foods to avoid: Dairy products (except for 100% whey protein for your daily shake). Roasted or salted nuts eat unsalted raw nuts as the fats in roasted nuts are really bad for you. Grains wheat, cereals, oats, rice etc. Basically anything that comes in a cardboard box. A good idea is to go through your pantry and get rid of everything! Otherwise, store it where your family or flatmates can easily access it, but it s out of sight for you. Fruit. It s only three weeks, you can live without apples for three weeks, right? Legumes. Starchy vegetables such as potato, kumara, parsnip, yams and pumpkin you re replacing these carbs with other vegetables. Soy products. Did you know they are actually carbs, not protein? Don t be fooled by marketing. The only acceptable soy product is tamari soy sauce, as it doesn t contain wheat. Salt, dressings and fats in excess. You ll see that some of the delicious recipes in your recipe booklet suggest small amounts of ingredients such as salt and mayonnaise. Don t go overboard, these condiments and flavors should be enjoyed in small amounts only. Don t forget that natural herbs and spices are a great way to add flavor and variety to your food.

6 Hydration Take your body weight in kilograms and multiply by 0.033; this is how many liters of water you ll need to consume each day, plus one extra glass of water for every hour of exercise. For example, if you re 61kg and did 90 minutes of exercise in a day you would need 2 liters + 1½ glasses of water. To get some extra trace minerals, add a small pinch of unrefined sea salt to every liter of water this will help maintain your hydration levels. Water will not only hydrate you but also make you feel fuller and detox your body, flushing away any nasty toxins and leaving you with that gorgeous glow. What to drink? Water, herbal tea, black coffee, black tea. Sweeteners (including artificial ones) are a big no, no! That s right, there s no alcohol on this list. Think of it as 21 days of bliss for your liver. Extra tips Never skip a meal. The planning will probably be the toughest part of this three weeks, but it s worth it. When you skip a meal, you will be way more likely to over-eat later on. If you are famished, have some nuts (6-8 nuts = 1 serve). Always eat breakfast. Aim to eat your last meal at least two hours before bed, so that your digestion process does not affect your sleep and recovery (another common reason for overeating is tiredness). Eat different types of protein to get all the amino acids and avoid food sensitivities. It won t work if you cheat. It is tough. You ll have moments where you want to scream at your children for asking for ice cream, times where you want to knock your boyfriend out and steal his toast or ruin a 20-year friendship over whether or not your friend orders a soy mocha latte. Hang in there! Take a deep breath and imagine the moment when you slide gracefully into those skinny jeans in three weeks time. All the pain forgotten. When you are in control of your mind, you re in control of your life.

7 Measure your success. Aside from looking and feeling great, waist measurement is a great indicator of how you re getting on. Why measure waist circumference? It s a simple check to tell how much body fat you have and where it is placed around your body. Where fat is located is an important indication of your risk of developing ongoing health problems. No matter what your height or build, an increased waistline is a sign that you could be at greater risk of developing serious health problems including type 2 diabetes, heart disease, stroke, high blood pressure and some cancers. Measuring your waistline is a simple check. For an accurate measurement: Measure directly against your skin What does your waist measurement mean? The waist measurements below (no matter what your height is) suggests you have an increased risk of developing a chronic disease: Increased risk: Men: more than 94 centimetres Women: more than 80 centimetres Greatly increased risk: Men: more than 102 centimetres Women: more than 88 centimetres Check out more info at: abhi/publishing.nsf/content/factsheet-waist-measurement Breathe out normally Make sure the tape is snug, without compressing the skin The correct place to measure your waist is horizontally halfway between your lowest rib and the top of your hipbone. This is roughly in line with your belly button. Trust us, this plan really does work!

8 So now what? You ve completed the challenge and you re looking and feeling incredible! Welcome back to the real world of food choices. That croissant is no longer off-limits, you can finally curb your sushi craving, the milk can go back in your coffee so how do we live with the food we love, while maintaining the great results? Here are some suggestions: Use the hand eyeball method (that is 1 palm full of protein, 1-2 handfuls vegetables and a thumb size of fat) to monitor your portion sizes so that you can eat some of the foods you love and have missed. Still stay away from processed foods as much as possible, as this is better for long-term health. By doing this, you re eliminating food colorings, preservatives and sweeteners which are all harmful to your health. Eat like you re still on the challenge 80% of the time, and then eat what you want for the other 20%. Stay with a palm of protein each time you sit down to eat a meal, as well as the thumb of good fats. Keep refined carbs and starchy vegetables low as this is where the main physical changes are made. If you re wanting carbs, stick with the low G.I. kind as they enter the blood slowly giving you a much more sustained energy response and mean you ll take in less carbohydrates in total. When adding fruits back in, choose those with dark skins as they have higher antioxidant levels and lower Glycemic load. Berries and grapes are better choices than bananas and pineapple. When fruits are dried, the Glycemic index goes up because of the dehydration of the fruit so easy on these! Check out the website for more information on the G.I. of foods. Unsweetened yoghurt, nuts and seeds are great for a snack. The LES MILLS Food Pyramid is made up of healthy, whole, clean, nutrient-rich foods. This includes: Fats Proteins Carbs Essential fatty acids that support the cardiovascular, reproductive, immune and central nervous systems. Proteins, which are the building blocks for our bodies. These are essential for the growth and the formation of hormones. Carbohydrates, which are broken down in the body to give us energy. Use the 21 Day Challenge Recipe Booklet to help keep meals interesting and varied. Good luck and remember who s now in charge!

9 The Les Mills Food Pyramid. Oils/Nuts/Seeds Lean Animal Protein Low Starch (Low GI) High Starch (High GI)

10 7 Day Eating Plan. Here is a week of 21 Day Challenge meal ideas to get you started! All the recipes with an * are available in your recipe book. Day 1 Day 2 Day 3 Day 4 Meal 1 Vegetable Frittata* Meal 2 Steak and stir fried veges Meal 3 Prawn Kebabs Meal 4 Mediterranean Chicken Stack* Meal 1 Omelette with tomato, spinach, onion, garlic and capsicum Meal 2 Steak and salad Meal 3 Chicken patties with guacamole and salsa* Meal 4 Prawns and cabbage* Meal 1 Naked Huevos Rancheros with salsa, avocado and capsicum* Meal 2 Spiced Mince* Meal 3 Chicken patties with kale salad* Meal 4 Steak fajitas with lettuce tortillas Meal 1 Chilli Scrambled Eggs on roast tomatoes and baby spinach Meal 2 Lamb and egg stack with tomatoes and avocado* Meal 3 Chicken lettuce cups Meal 4 Meatballs on grated carrot and celery Day 5 Day 6 Day 7 Meal 1 Silverbeet fritters with mayonnaise* Meal 2 Sashimi and salad Meal 3 Salmon with broccoli salad Meal 4 Lamb rack with cauliflower mash* Meal 1 Poached eggs on grilled eggplant and mushrooms Meal 2 Fish hash with carrot salad and red onion Meal 3 Chicken sausages with crudités Meal 4 Silverbeet mince wraps Meal 1 Minced beef with onions, zucchini and mushrooms Meal 2 Pork lettuce cups Meal 3 Chicken salad Meal 4 Fish and cucumber salad

11 FAQS. I train early in the mornings. Do I eat breakfast before the workout or after? Eat breakfast 1½ to 2 hours before the class as long as it does not disrupt your sleep. For example, if the class is at 6 a.m. and you have to get up at 4 a.m. to eat breakfast, then you are disrupting your sleep. If that is the case, it is probably best to skip breakfast and have your post-workout shake immediately after finishing the class, then eat breakfast within an hour of finishing the workout. I ve started drinking the suggested amount of water and I have to go to the toilet a lot. How can I prevent this? As your body begins to hydrate itself, you may indeed experience frequent trips to the toilet. To help with this you can add a pinch of unrefined sea salt to each liter of water. This also increases the mineral content of the water to help you stay hydrated. It is best to sip water throughout the day rather than drinking a whole glass at a time. This helps to keep you constantly hydrated. I normally eat cereal or toast for breakfast. What can I eat for breakfast on this plan? Try an omelet filled with vegetables or grilled chicken with salad. This may not seem ideal or what you are used to but this type of breakfast will set you up for better energy levels through the day. What if I can t live without yoghurt/chocolate, or coffee with milk? If you have a non-negotiable that you cannot live without then you are welcome to keep it in your diet, but it will slow down your progress and in some cases, depending on how much of the non- negotiable you have, it will stop your progress altogether. What exactly can I have in terms of condiments, sauces etc? All herbs and spices are allowed.tomato-based sauces are best but look for ones without sugar. You can also have mustards and balsamic vinegar. So, look for condiments and sauces that have no sugar or grainbased products in them. And look for gluten free on the label. Tamari soy sauce is OK in small amounts - but use just enough to lightly flavour the food. Use salt and natural mayonnaise in small amounts. What is a grain? Grains are a carbohydrate. They include: Wheat all types including spelt and bulgur Rice wild, brown, white and coloured Oats including oatmeal Corn including popcorn and cornmeal Millet Quinoa Rye Teff Sorghum (also called Milo) Triticale All cereals What if I fall off the plan? Simply get back on it as quickly as you can. Progress and overall results will be limited if you don t stick with the plan for the full 21 days. If I m not eating grains, where do I get my fiber from? There is eight times more fiber in non-starchy vegetables, such as leafy greens, than in grains. This means that by eating 1 to 2 handfuls of vegetables at each meal you ll be getting plenty of fiber. This also means that eating these vegetables at each meal is extremely important to keep your digestive system moving.

12 What do I do when I feel tired? In the first 7 to 14 days you may feel tired as your body adjusts to the change in macronutrient composition. This is a good time to make sure you have your food organized, ready to eat in the correct portions of protein, carbohydrates and good fats. Make sure you re having all of your meals at regular intervals each day and before you know it, your energy levels will be better than ever! If I m not eating milk products how will I get the right amount calcium? When should I have my last meal for the day? Try to stop eating 2 hours before bedtime so the digestion process does not affect your sleep and recovery. I m a vegetarian and would like to do the 21 Day Challenge. Is this possible? Unfortunately, if you eat a diet which does not include animal protein, we do not recommend you attempt the 21 Day Challenge. Les Mills advocates eating a variety of meat, chicken and fish in your diet as a great source of protein. All green vegetables contain calcium as well as most nuts and seeds, especially sesame seeds, almonds and brazil nuts. Good choices of green vegetables that are high in calcium are spinach, kelp, collard greens, kale, broccoli and celery. Many green vegetables have a better calcium-absorption rate compared with milk products. Eating lots of vegetables in your diet will help prevent bone deterioration.

13 The 21 Day Nutrition Guide. Recipe Book.

14 Healthy eating isn t a diet, it s a lifestyle. Meat. Seafood. Lamb Rack with Cauliflower Mash Roast Lamb Lamb & Egg Stack with Avocados & Tomatoes Spiced Lamb Mince Chicken Patties with Guacamole & Salsa Chicken & Olives Mediterranean Chicken Stack Roast Chicken Chicken, Chili, Prawn & Kelp Noodles Chili Roast Pork with Baked Vegetables Mince Lettuce Cups Spiced Beef Short Ribs Surf & Turf Basil s Steak Fried Fish with Assorted Flavours Prawns & Cabbage Poached Prawns Salmon & Kelp Noodle Salad Vegetables. Vegetable Frittata Silverbeet Fritters with Mayo Oriental Omelette Wraps Quick Fried Broccoli Cabbage with Sesame & Ginger Naked Huevos Rancheros Mimosa Egg Salad with Tarragon Coleslaw Kale Salad Gado Gado Green Salad Carrots with Nutty Dressing Broccoli & Green Bean Salad Cucumber Salad Coconut Aioli

15 Lamb Rack with Cauliflower Mash Lamb rack Fresh rosemary 2 Cloves of garlic, minced 1 2 Cauliflower head Olive oil 1 Rub salt, pepper, rosemary and 1 clove of garlic onto the lamb rack. 2 Bake at 180 o c for 20 minutes, or until cooked to your liking. 3 While it is cooking, steam the cauliflower until soft, then blend it in the food processor with remaining garlic, olive oil and more salt and pepper. 4 Enjoy with a large green salad. Roast Lamb 2kg Lamb leg, bone in Olive oil Rosemary 1 Place lamb leg in large pot with lid, slice small holes in the flesh and push the rosemary in. 2 Pour olive oil on the leg, sprinkle salt and pepper over, and place in the oven. 3 Bake at 220 o c for 1 hour, then turn the oven down to 80 o c and continue until cooked to your liking. 4 The meat should be tender and falling off the bone.

16 Lamb & Egg Stack with Avocado & Tomatoes Chicken Patties with Guacamole & Salsa 500g Lamb mince 1 Onion, finely chopped 2 Cloves of garlic, minced Cumin, cinnamon and paprika to taste 4 Eggs 2 Tomatoes, sliced 1 Avocado, sliced 500g Chicken mince 1 Avocado 1 2 Capsicum, finely diced 2 Tomatoes, diced 4 Mushrooms, finely diced 1/4 Onion, finely diced 1 Small onion, finely diced Juice of 1 2 a lemon 1 Clove garlic, minced Chili flakes (optional) Cumin to taste salsa Paprika to taste 1 Mix together the lamb mince, onion, garlic and spices and roll into discs. 2 Fry in an oiled pan until cooked through. 3 Remove from the pan and fry the eggs. 4 Assemble by stacking first the lamb patties, then the egg, then tomato and finally the avocado. 1 Mix together the chicken mince, capsicum, mushrooms, onion, garlic, salt, pepper, cumin and paprika and roll them into small, flat discs. 2 Fry in an oiled pan until cooked through. 3 Mix avocado, tomatoes, onion, lemon and chilli together with a fork, until you reach desired guacamole consistency. 4 Stack the guacamole on top of each disc, top some salsa over and enjoy with a green salad. Spiced Lamb Mince Chicken & Olives 500g Lamb mince 1 Large onion, diced 200g Green beans, diced Cumin Ginger Garlic Ground coriander to taste 2 Chicken breasts 1 Onion, diced Salt & pepper 1 Jar of olives 1500ml Jar of basil and tomato pasta sauce (look for a sugar free one) 1 Fry the onion and beans in an oiled pan, add mince and spices and break up with your spatula to avoid clumps. 2 When the mixture is cooked through, serve in a bowl with red pepper strips as dippers. 1 Brown the chicken in an oiled pan with onion, salt and pepper. 2 Add the pasta sauce and olives, tip into a baking dish and bake at 180 o c for 30 minutes.

17 Mediterranean Chicken Stack 4 Chicken thighs, hammered flat 1 Garlic clove, finely chopped Baby spinach 8 Sundried tomatoes Olives Fresh basil 1 Fry the chicken thighs in an oiled pan with salt, pepper and garlic until cooked through (about 5 mins per side). 2 Stack the chicken on top of the spinach and top with sundried tomatoes, olives and basil. Roast Chicken Whole chicken 3-4 Slices of preserved lemon (lemons marinated in oil and salt for a few weeks if you want to make it yourself) Olive oil 1 Place chicken in a large pot with a lid. 2 Drizzle with olive oil, lay the lemon slices on top and sprinkle with salt and pepper. 3 Put the lid on and bake at 180 o c 1 hour and 20 minutes. 4 Check that the meat is cooked by slicing into the thigh with a knife if the juices run clear, the meat is cooked. If not, leave it for another 10 minutes. Note: Delicious paired with coleslaw!

18 Chicken, Chili, Prawn & Kelp Noodles Roast Pork with Baked Vegetables 400g Kelp noodles 4 Tbsp coconut oil 2 Chicken breasts, thinely sliced 16 Raw peeled prawns, heads removed 150g Choy sum, cut into matchsticks 2 Tbsp tamari 2 Tbsp rice wine vinegar 1 Tbsp honey 1 tsp Chili paste 1 Handful beansprouts 1/2 Cup fresh coriander leaves 3 Tbsp crispy shallots 1 Pork loin (approximately 2kg, bone in) 1 2 Cauliflower, chopped 1 2 Broccoli, chopped Minced garlic 1 Onion, chopped Paprika 2 Cloves of garlic, finely diced Cumin 2 Slices of preserved lemons Oregano Olive oil 2 Cups of water 1 Rinse kelp noodles and plate. 2 Heat coconut oil in a wok until smoking. 3 Add the sliced chicken and cook for 2-3 minutes or until nicely coloured. 4 Add the prawns and choy sum matchsticks and cook for 2 more minutes, add sauces, then the chili paste. 5 Toss in the beansprouts. 6 Fold in the coriander, serve immediately on kelp noodles, and garnish with crispy shallots. 1 Place the pork skin side up in a large roasting pan with a lid. Rub the salt, pepper, garlic, spices and olive oil into the fat, add 2 cups of water to the pan, cover and put in the oven at 200 o c for 30 minutes. 2 Turn the oven down to 140 o c and continue cooking for another 5 hours at least. 3 Check the meat after this, it should be tender and falling off the bone. You may need to leave it for another couple of hours, just keep checking for when the bone slides out easily. 4 Cover and leave to rest while vegetables cook. 5 Place cauliflower, broccoli and onion on a baking tray, sprinkle with garlic, lemon and oil and bake at 200 o c for minutes until cooked through. Chili Mince Lettuce Cups 500g Mince 1 Onion, chopped 2 Cloves of garlic Green beans, diced Capsicum, diced 2 Tins tomatoes Cinnamon Chili flakes Cumin Paprika 1kg Pork/chicken/beef mince 1 Large lettuce, leaves torn off Tamari soy sauce Tomatoes, sliced (optional) Fish sauce Olive oil 1 Large white onion, diced 2 Cloves of garlic, crushed or sliced thinly Chili flakes/fresh chili, sliced thinly 1 Fry the vegetables in olive oil in a large heavy saucepan. 2 Add the mince, tomatoes and spices, and simmer for 20 minutes. 1 Combine mince, tamari soy sauce, fish sauce, onion, garlic, chilli, salt and pepper together. 2 Heat some olive oil in a large frying pan, add the mince mixture and fry until the meat is cooked all the way through. 3 You will need to keep breaking up the mix so that it doesn t clump or cook unevenly and burn. 4 Serve with the lettuce leaves by spooning mixture (and tomatoes) into the lettuce cups and eating with your hands, sort of like lettuce tacos.

19 Spiced Beef Short Ribs Basil s Steak kg Beef short ribs 2 Cups vegetable stock, hot 1 Onion, chopped 1 Carrot, peeled, chopped 1 Leek, white part only, thinly sliced 25g Coconut oil, softened 1 Tbsp almond/coconut flour 4 Cloves of garlic, peeled 1 Tbsp bittersweet smoked paprika 1/2 Tbsp hot smoked paprika (or use all bittersweet) 1/2 Tbsp cumin seeds, toasted, crushed 1/2 Tbsp honey 1/2 tsp Salt Large whole beef eye fillet Worcestershire sauce Wholegrain mustard Tomato ketchup 1 Combine the paprika, cumin, honey and salt in a small bowl and set aside. Preheat a slow cooker for 20 minutes then put in the onion, carrot, leek and whole garlic cloves. 2 Using your hands, rub the paprika mix all over the beef short ribs then put them on top of the vegetables. Then pour in the hot stock, cover and cook on Low for 7-8 hours. 3 Remove the short ribs form the slow cooker and keep warm. Strain the cooking juices, pushing down on the vegetables, into a wide saucepan or frying pan and bring to the boil. 4 Mix the oil and flour to a paste then whisk this paste into the cooking juices, to make a thin sauce. 5 When ready to serve, cut the short ribs between each bone and serve with the sauce. 1 Place beef and worcestershire sauce in a baking dish. 2 Spread wholegrain mustard over the top, then add ketchup over the top of that. 3 Sprinkle with salt and pepper and roast at 200 o c for approximately 1 hour. 4 Check the meat by slicing into the centre. If it is not cooked to your liking, leave it in the oven for a bit longer. 5 Remember to always let meat rest for at least 5 minutes before carving and serving. Note: Enjoy this delicious steak with the broccoli and green bean salad! Surf & Turf Eye fillet 6 Prawns Coconut aioli 1 Fry eye fillet for 3 minutes each side. 2 Add the prawns for the final few minutes of cooking. 3 Serve with a green salad or asparagus and drizzle over the coconut aioli.

20 Fried Fish with Assorted Flavours 1kg White fleshed fish Flavours: Olive oil Black olive tapenade & lemon juice Chilli flakes, lemon juice & parsley Salt, pepper, finely chopped garlic & lemon juice 1 Heat oil in a large frying pan, add fish in batches (making sure not to over-crowd the pan) with your choice of flavourings. 2 Turn after a few minutes, when fish begins to look opaque, fry on the other side for a few more minutes. 3 Remove from the heat and serve with salt, pepper and lemon juice to taste. Note: This fresh fish recipe matches beautifully with the coleslaw or green salad! Prawns & Cabbage 500g Raw prawn meat Juice of 1 lemon 1 Onion, diced Salt and pepper to taste 2 Cloves of garlic, crushed 1 2 Head of cabbage 1 2 Can of coconut milk 1 Fry the onion and garlic in an oiled pan. 2 Add the cabbage, let it soften, then add the prawns. 3 Pour over the coconut milk, lemon juice, salt and pepper and let it simmer for 5 minutes. Note: Delicious served with a large green salad!

21 Poached Prawns Raw prawn meat Fresh orange juice Coconut milk Garlic, crushed 1 Mix everything together and marinate for 1 hour. 2 Remove prawns from liquid and set aside. 3 Heat liquid in a pot, and add prawns and poach until cooked through. Note: Serve with cauliflower rice! Salmon & Kelp Noodle Salad 2 Salmon fillets 3 Cups of green (silverbeet,broccoli, asparagus, spinach etc.), roughly chopped 2 Cloves of garlic, crushed 2 Tbsp rice wine vinegar 2 Tbsp tamari 2 Tbsp sesame oil 1 Packet kelp noodles, washed Lemon Juice 1 Fry or bake the salmon until cooked to your liking. 2 Fry the greens in coconut oil until a little soft. 3 Combine the garlic, vinegar, tamari and sesame oil to make a sauce. 4 Lay kelp noodles on a large dish, top with greens and sauce. 5 Flake salmon over the top, season with salt and pepper and a squeeze of lemon juice.

22 Vegetable Frittata 12 Eggs 1 Capsicum, sliced thinly 1 Onion, sliced thinly 3 Tomatoes, diced 2 Cloves of garlic, diced or crushed 2 Zucchinis, sliced thinly Olive oil 1 Whisk eggs. Set aside. 2 In a large oven-proof saucepan, fry the vegetables in a little olive oil until tender. 3 Remove from the heat, add the egg mix and salt and pepper to taste. 4 Bake in the oven for 20 minutes or until eggs are cooked through. 5 Serve with a large green salad. Silverbeet Fritters with Mayo 1 Head of silverbeet, finely sliced 1 Onion, finely sliced to taste 2-3 Eggs 2 Tbsp mayonnaise 1 In a large bowl, place silverbeet, onion, salt and pepper, crack the eggs in and stir to coat everything in the egg. 2 Fry spoonful s in a frying pan until golden and flat on each side. Enjoy with a small amount of mayonnaise.

23 Oriental Omelette Wraps Cabbage with Sesame & Ginger 10cm Piece of cucumber, peeled and cut into 5cm long matchsticks 4 Spring onions, cut into 5cm matchsticks 1 Tbsp rice vingear 1 Tbsp tamari 1 Tbsp mirin 4 Eggs Sesame oil Sesame seeds, toasted 1 Cabbage, shredded 1 Tbsp sesame oil 1 Tbsp fresh root ginger, grated 1 Clove of garlic, crushed 1 Place cucumber and spring onions into a shallow dish, gently mix in the rice vinegar, tamari and mirin, set aside. 2 Beat the eggs with some salt and pepper. Coat a frying pan thinly with sesame oil and heat. 3 Pour about 1 tablespoon of the beaten egg into the frying pan. Let it run a little, but tilt the pan so that the omelet stays as round as possible. 4 When the top has completely set, gently remove from the pan, roll it up lightly, set aside and continue making more omelets in the same way, until all the egg has been used (makes approx. 20 wraps) 5 Put a few sticks of cucumber and one spring onion in the center and roll it. Repeat with remaining wraps, sprinkle with sesame seeds to serve. 1 Heat 1 inch of water in a saucepan, add the cabbage, cover with a lid and cook for about 5 minutes, or until the cabbage is tender. Drain. 2 Add the sesame oil, ginger and garlic and stir well. 3 Season with salt and pepper and serve immediately. Quick Fried Broccoli Naked Huevos Rancheros 1 Tbsp olive oil 1 Clove of garlic, crushed 1 Broccoli head, cut into thin slices 50g Cashews Juice of 1 lemon 2 Eggs 1 Capsicum, sliced 1 4 Red onion, sliced 1 2 Avocado, sliced 1 Large tomato, sliced Salsa, to taste Fresh coriander, to taste 1 Heat olive oil in a frying pan and add the garlic and broccoli, and fry for 5 minutes. 2 Add 1/2 cup water, cover and part steam for a further 4 minutes. 3 Drain and toss through cashews and lemon juice. 1 Whisk eggs and fry in an oiled pan. This is your tortilla. 2 Place the veges, salsa and coriander on cooked egg and wrap around.

24 Mimosa Egg Salad with Tarragon Kale Salad 8 Eggs, hard boiled 4 Tbsp mayonnaise 20g Fresh tarragon, chopped 8 Crispy, cup shaped lettuce leaves 1 Bag of kale, chopped finely 10 Mushrooms, sliced 2 Cloves of garlic, minced 1 2 Onion, sliced very finely Balsamic vinegar Olive oil 1 Separate the egg whites from the yolks and chop both finely. 2 Mix the egg whites and all but 1 tablespoon of the yolks with the mayonnaise and most of the tarragon. Season with salt and pepper. 3 Spoon the egg mixture loosely into each lettuce leaf (it doesn t have to be neat and tidy!). 4 Scatter the remaining chopped egg yolk and tarragon over top to serve. 1 Mix kale, mushrooms, garlic and onion together. 2 Dress salad with olive oil, balsamic vinegar, salt and pepper. Coleslaw Grated carrot Red cabbage, sliced thinly 1 Onion, sliced thinly Mayonnaise Lemon Juice 1 Mix everything together in a big bowl. 2 Enjoy.

25 Gado Gado Carrots with Nutty Dressing 6 Tbsp peanut butter Lemon Juice Olive oil Sesame oil 6 Eggs, hard boiled and sliced 2 Cups green beans, chopped into batons 2 Cups red cabbage, finely sliced 1/2 Red onion, finely sliced 3 Tbsp nut butter (eg. ABC butter) 2 tsp Tumeric 3 Cloves of garlic, minced 1/2 Cup olive oil 3 Carrots, grated 1 Combine the peanut butter, lemon juice, oils and salt and pepper to taste, the make the sauce. 2 Combine the eggs, beans, cabbage and onion and pour the sauce over top. 1 Combine nut butter, turmeric, garlic and enough olive oil until good dressing consistency and smooth. 2 Mix into the carrots. Green Salad Broccoli & Green Bean Salad Lettuce Tomatoes Cucumber Balsamic Vinegar to taste Broccoli Green beans Avocado Chilli Lemon juice Balsamic vinegar 1 Toss everything together in a big bowl. 2 Enjoy. 1 Steam broccoli florets and green beans until slightly tender, remove from pot and let cool. 2 Toss with avocado, chilli, lemon juice, salt and pepper and a dash of balsamic vinegar.

26 Cucumber Salad 1 Large cucumber Chilli flakes Sesame oil Lemon juice Tamari soy sauce Fish sauce Fresh coriander, to taste 1 Slice the cucumber into batons (small rectangles). 2 Put all ingredients into a large bowl and mix together. 3 Cover and leave to marinate overnight, or at least for a few hours. Coconut Aioli 250g Coconut yoghurt 1 Tbsp garlic, crushed 1 tsp Sea salt Juice of 1 lemon Pepper 1 Combine all the ingredients and mix well. 2 Drizzle over salads, chicken or fish, or serve with crudités.