ADDITIONAL VEGETARIAN RECIPES Just for you...

Transcription

1 ADDITIONAL VEGETARIAN RECIPES Just for you... Get ready for a total body solution that will help you create the toned, sexy, feminine tummy you ve always wanted. It s time to re-invent your health, re-discover the real you and reveal that bikini ready tummy that will knock the socks off your friends and family.

2 ASHY S ORIENTAL MUSHROOM OMELETTE B & C FAT: 61.58% PROTEIN: 29.26% CARBS: 9.17% 5 mls (0.17 fl. oz) peanut oil 1 pinch black pepper 2 shallots (approx 10g each) 0.25g fresh red chillies (approx 45g each) 20g (0.7 ounces) snow pea sprouts 1 pinch sea salt 5 mls (0.17 fl. oz) tamari - wheat free soy sauce 3 large eggs (approx 50g each) 25g (0.88 oz) common mushrooms Crack the eggs into a bowl and whisk hard. Chop the chilli and shallots and add to the eggs. Heat a fry pan or wok over medium heat. Add peanut oil and make sure it covers the bottom. Pour in egg mixture and spread evenly. Once base is a little set, add the sliced mushrooms. Cook until base is set and then fold the omelette over on itself. Add to plate, and garnish with trimmed snow pea sprouts, tamari sauce and salt and pepper to taste.

3 ASHY S OVERNIGHT OATS A & C FAT: 14.27% PROTEIN: 42.51% CARBS: 43.22% 50g (1.7 oz) Oats, Rolled, Raw 125ml 4 1/4 fl. oz) Water 17g (0.65 oz.) Chocolate whey protein isolate 2g (0.08 oz.) Chia Seeds 75g (2.1 ounces) Blueberries Stir ingredients together in jar or bowl. Store in fridge overnight. Stir next morning and heat in microwave if necessary.

4 ASHY S BREAKFAST SMOOTHIE A, B & C FAT: 10.95% PROTEIN: 48.23% CARBS: 40.82% 50g (1.7 oz) oats, rolled, raw 250ml (8 3/4 fl. oz) water 40g (1.4 oz.) chocolate whey protein isolate 30g (1.05 oz.) frozen berries 15g (0.5 ounces) cinnamon 100g (3.5 oz.) ice Add oats to water first. Add rest of ingredients. Blend for 1 minute.

5 QUINOA, BANANA AND TAHINI PORRIDGE A FAT: 34% PROTEIN: 9% CARBS: 57% 60g (2.14 oz)banana, fresh 12g (0.43 oz) cinnamon, quills 5g (0.18 oz) cloves, whole 5mls (0.17 fl.oz) maple syrup, real 40ml (1.35 fl.oz) milk: coconut/brown rice mix (Pure Harvest) 60g (2.14 oz.) quinoa, boiled 8g (0.29 oz.) star of anise 50mls (1.69 oz.) water 12.5g (0.45 oz.) tahini paste VEGAN Place water, cinnamon, star anise and clove in saucepan and bring to a simmer. To get about 60g of boiled quinoa, you will need about 20g raw (So if you are using quinoa regularly, its easier to have some made up and then you can quickly measure 60g cooked). Add quinoa simmer for mins until liquid is absorbed (it is your choice if you want to cook the quinoa in the milk or cook in water and then add it after). Add banana and let sit for a few minutes. Add Maple Syrup and 1 tbsp of tahini and stir through.

6 BANANA & STRAWBERRY SMOOTHIE A & C FAT: 17.96% PROTEIN: 26.61% CARBS: 55.43% 100g (3.5oz) Banana, medium, ripe 250ml (8 3/4 fl. oz) Water 37g (1.3 oz.) Vanilla whey protein isolate 50g (1.7 oz.) Strawberries 15g (0.5 ounces) Cinnamon 100g (3.5 oz.) Ice 30g (1.05 oz) Oats, rolled, raw Add oats to water first. Add rest of ingredients. Blend for 1 minute.

7 ASHY S CHOCOLATE CREPES A, B & C FAT: 17.74% PROTEIN: 68.46% CARBS: 13.80% 50g (1.7 oz) Banana, Ripe, Medium, Half 4 Egg Whites, Raw(4 large eggs) 40g (1.4 oz.) Choc Whey Protein isolate as needed Water Blend ingredients until smooth Cook on one side until bubbles Flip pancake

8 TOFU SCRAMBLE WITH A TWIST B & C FAT: 64% PROTEIN: 20% CARBS: 16% 70g (2.5 oz) red capsicum 2.5g (0.09 oz) chilli powder 20g (0.71 oz) fresh chives 20g (0.71 oz) cumin seeds, ground 2.5g (0.09 oz) cumin seeds, ground 70g (2.5 oz) kale 15ml (0.51 oz) extra virgin olive oil 3 pinches sea salt 100g (3.57 oz) tofu: firm/hard 2.5g turmeric powder 5mls water VEGAN Pat tofu dry to remove any excess water, then mash with a fork until in small pieces. Put all dry spices in a bowl and add a little water to make into a sauce Heat oil in pan. Add Chives and capsicum and cook for a few minutes and season with salt and pepper add in Kale and cook for a few more minutes. Move vegies to one side and add in tofu and spice sauce. Cook for 5 minutes. Top your salad with the tofu and enjoy :)

9 ASHY S PROTEIN PANCAKES A, B & C FAT: 28.40% PROTEIN: 35.11% CARBS: 36.49% 50g (1.7 oz.) Oats, rolled, raw 100g (3.5 oz.) Low-fat Cottage Cheese 1 Egg, large (approx 50g each) 2 Egg Whites, raw (large eggs) 10g (0.4 oz.) Cinnamon as needed Water Blend ingredients until smooth Cook each pancake on side until it bubbles Flip and repeat

10 ASHY S HIGH PROTEIN BERRY PANCAKES A, B & C 307 FAT: 27.56% PROTEIN: 37.39% CARBS: 35.05% 1 pinch Stevia Extract Powder 50g (1.75 oz) blueberries 30g (1.05 oz) strawberries 1 tsp vanilla essence 50ml (1.69 fl oz) milk, skim 2 pumps cooking oil spray 50ml (1.69 fl. oz) Fromage Frais, natural, low fat 30g (1.05 oz) soy flour, low-fat 1 large egg (approx 50g each) 1 egg white (large egg) Mix up your eggs, extra egg white, vanilla essence, skim milk and stevia until the mix looks fluffy like clouds. Slowly add the soy flour a bit at a time and whisk it in. Repeat until all done so you don t get lumps (or you can chuck it all in a food processor or vitamix). Lightly oil your frying pan and pour in half your mix over medium heat. Add a few berries to the cooking pancake. Cook both sides (use a spatula to flip) and you re done. Repeat for the remaining mix. Once cooked, add your yoghurt and the rest of your berries to top. YUM!

11 SMASHED A.T.O. B & C FAT: 67% PROTEIN: 11% CARBS: 23% 80g (2.86 oz) hass avocado 1 slice bread, multigrain, gluten free or rye 30g (1.07 oz) feta cheese 5mls (0.17 fl.oz) lemon juice 12g (0.43 oz) black olives 1 pinch black pepper 1 pinch sea salt 34g (1.21 oz.) cherry tomato Dice your olives and cherry tomatoes. Smash your avocado and feta together and then mix in your tomato mix. Add your lemon, pepper and salt and serve toast.

12 VEGAN SMASHED A.T.O. A, B & C FAT: 56% PROTEIN: 10% CARBS: 34% 80g (2.86 oz) hass avocado 1 slice bread, multigrain, gluten free or rye 50g (1.79 oz) canned chickpeas, drained 15g (0.54 oz) fresh chives 5mls (0.17 fl.oz) lemon juice 12g (0.43 oz) black olives 1 pinch black pepper 1 pinch sea salt 34g (1.21 oz.) cherry tomato VEGAN Dice your olives and cherry tomatoes. Use a processor, bar mix (or even put them in glad wrap and bash) to blend your chickpeas. Mix the chives, lemon, olives and cherry tomatoes together. Smash up your avocado and then mix it all up. Serve on toast and add salt and pepper

13 ASHY S TOFU & VEGE STIR FRY A,B & C FAT: 27.27% PROTEIN: 27.37% CARBS: 45.36% 120g (4.20 oz) tofu, hard 1 celery stalks (approx 30g each) 1 tsp garlic minced 60g (2.10 oz) egg noodles (dry weight) 1 brown onion, (approx 60g each) 2 pumps cooking oil spray 10ml (0.51 fl. oz) tamari, wheat free soy sauce 5ml (0.34 fl. oz) lemon juice, bottled 30g (1.05 oz) spring cabbage 1 pinch chilli flakes Bring 300ml of water to the boil, add a little salt and cook egg noodles for a minute or so. Rinse, drain and put aside. Cut the tofu into cubes and thinly slice the onion, celery and cabbage. Lightly spray a medium high heated wok with with cooking oil and add the chilli flakes and garlic. Stir-fry for 1 minute. Add the tofu and stir-fry until cooked to your preference; remove from the wok. Lightly spray the wok again; add the onion and celery and cabbage and stir-fry for a further 2 minutes. Put the tofu back in the wok along with the prepared egg noodles and tamari sauce and stir gently until heated through.

14 CREAMY EGG WRAP A, B & C FAT: 24.54% PROTEIN: 30.08% CARBS: 45.38% 1 pinch black pepper 1 large egg (approx 50g each) 0.25 small crisp lettuce 1 bread wrap, oat 1 large egg (approx 50g each) 15g (0.53 oz) mayonaise, 98% fat free 75g (2.63 oz) cottage cheese, low fat Hard boil an egg. Mash up and mix with cottage cheese, mayonnaise and pepper Spread the mixture over the oat wrap and top with lettuce.

15 ASHY S EGG N TOAST SNACK A & C FAT: 36.18% PROTEIN: 26.55% CARBS: 37.27% 2 Eggs, large (approx 50g each) 1 slice Bread, wholemeal (approx 40g each) Hard boil your egg. Add to the toast and top with salt and pepper.

16 ASHY S TOASTED TREAT A & C FAT: 10.68% PROTEIN: 29.82% CARBS: 59.50% 20g (0.70 oz) oats, wholegrain, rolled 5g (0.18 oz) dried cranberries 5g (0.18 oz) dried apricots 5g (0.18 oz) sultanas 5g (0.18 oz) cereal, soy flakes (or grits) 225g (7.88 oz.) greek yoghurt, low fat 1 pump cooking oil spray This one is for a carb craving A girls only. With almost 60% carbs, all b s and c s are out on this one. Heat your fry pan, not too hot, add a little cooking oil and then add the oats and soy flakes, and cook 45 seconds stirring all the time. Add the dried fruits and stir continuously for another minute to heat through. Serve immediately by sprinkling into the greek yoghurt. Great, straight after a HIIT session to get some carbs and protein straight back into you.

17 ASHY S SPICY MUSHROOM OMELETTE A, B & C FAT: 49.28% PROTEIN: 21.76% CARBS: 28.96% 5 mls (0.17 fl. oz) peanut oil 1 pinch sea salt 1 pinch black pepper 2 shallots (approx 10g each) 0.25 fresh red chillies (approx 45g each) 20g (0.7 oz) snow pea sprouts 25 g (0.88 oz) mushrooms, common 5 mls (0.17 fl. oz) tamari - wheat free soy sauce 1 slice multi-grain bread 5g (0.175 oz) butter 2 large eggs (approx 50g each) Whisk your eggs. Chop the chilli, shallots and mix into your egg. Heat a pan or wok, add the oil and pour in your egg mix to cover the base. Add your chopped mushrooms onto one half of the omelette. Put your bread in the toaster, and butter once done. Fold your omelette in half, and place on toast. Top with the snow pea sprouts and a little tamari and salt/pepper.

18 SPICY VEGAN BREAKY BURGER (OPEN) A, B & C FAT: 43% PROTEIN: 19% CARBS: 37% 1 slice bread: Gluten Free, Multigrain, Average 40g (1.43 oz) green capsicum 2.5g (0.09 oz) cayenne pepper, ground 5ml (0.17 fl.oz.) coconut oil, virgin cold pressed 2.5g (0.09 oz) cumin seeds, ground 5g (0.18oz.) paprika, ground 85g (3.04 oz.) pineapple 10g (0.36 oz.) rocket, fresh 1 pinch sea salt 100g (3.57 oz.) tempeh, hard 40ml (1.35 fl.oz.) white wine vinegar VEGAN Mix the Cumin, Vinegar, cayeene, paprika and coconut oil together and marinate your tempeh. You could do this the day before, or give it an hour or so. Put the marinated tempeh and capsicum on an oven tray that was preheated to 200 degrees. Leave for about 25 minutes. In the last 5 minutes add your slice of pinapple (lay it on the tempeh). Toast your bread. Layer your open sanga -Bread, tempeh, pinapple, capsicum, rocket and salt.

19 BANANA BERRY PANCAKES A, B & C FAT: 31% PROTEIN: 43% CARBS: 26% 80g (2.86 oz.) banana, fresh 80g (2.86oz) berries - mixed,frozen 2 eggs 30g (1.07 fl.oz.) protein powder, raw, vanilla isolate Whisk the egg, the stir in protein powder to make a smooth mix. Add you banana mushed up. Dry fry in a pan. Put the berries in a saucepan and heat gently, til a little goey. Serve all together

20 ASHY S GREEN FRITTERS A, B & C 330 FAT: 39% PROTEIN: 31% CARBS: 29% 30g (1.07 oz.) cottage cheese, low fat 15g (0.54 oz.) wholemeal flour 1 pinch black pepper 100g (3.57 oz) tomato, fresh 100g (3.57 oz) zucchini, raw 1 egg 5ml (0.17 fl.oz.) extra virgin olive oil 10g (0.36 oz) shallots 70g (2.5 oz.) Greek Yoghurt - Chobani, fat free Grate the zucchini and cover with Salt: Sea Salt. Place on a paper towel and squeeze all the water out of the zucchini mix. Chop your shallots finely. Combine all your ingredients except the yoghurt and chopped tomatoes into a mixing bowl and mix throughly.(food processor is best). From the mix, make round patties and flatten them out a little. A metal spatula is good here, but the palm of your hand will suffice. On medium heat, with a little oil fry the patties until brown on each side 5: Serve with the yoghurt and diced tomatoes.

21 CHILLI TEMPEH & MUSHROOM RICE B & C FAT: 54% PROTEIN: 21% CARBS: 25% 130g (4.64oz) tofu: hard tempeh 2.5 mls (0.08 fl.oz) coconut oil, virgin cold pressed 50g (1.79 oz) brown rice, boiled 40g (1.43 oz) mushrooms, common 30g (1.07 oz) red capsicum 20g (0.71 oz) raw green beans 5mls (0.17oz) sesame Oil 15g (0.54 oz) shallots 20mls (0.68 fl.oz) white wine vinegar 2.5g (0.09 oz) garlic, crushed 5 mls (0.17 fl.oz) extra virgin olive oil 2.5 g (0.09 oz) chilli powder 5 mls (0.17 oz) maple syrup, real VEGAN Turn the oven to 180 degrees and begin steaming your rice at the same time. Slice your tempeh and capsicum thinly and mix them together with some coconut oil in a bowl. Place both on a baking tray and cook them in the oven for 20 minutes. Dice your green beans and mushrooms and with 5 minutes on the oven timer, place these on the tray as well. Combine your garlic, chilli, shallots, olive oil, vinegar and maple syrup to create your Chilli Sauce Pack. Mix well. Construct your meal by combining the rice, tempeh, veges and topping it all off with your chilli sauce pack.

22 ASIAN TOFU & QUINOA A, B & C FAT: 51% PROTEIN: 23% CARBS: 26% 110g (3.93 oz) tofu: firm/hard 50g (1.79 oz) quinoa: boiled 10g (0.36 oz) brown onion 20mls (0.68 fl. oz) white wine vinegar 30g (1.07 oz) kale 3 pinches sea salt 3 pinches black pepper 15g (0.54 oz) peanuts 15 mls (0.51 fl.oz) lime juice 10mls (0.34 fl.oz) tamari (wheat free soy sauce) 2g (0.07 oz) ginger, crushed 2g (0.07 oz) garlic, crushed 5 mls (0.17 oz) extra virgin olive oil VEGAN Dry fry your onion and then add it to the vinegar, lime juice, salt and pepper. Pat dry your tofu, dice it up and mix it through your vinegar mix Put your pumpkin in the steamer for about 15mins and with 2 minutes to go add the kale Make your asian sauce pack: Mix the lemon juice, tamati, crushed ginger and garlic, maple syrup and olive oil together. (blend well) Fry your tofu and put all your ingredients together. Finish up by garnishing with some finely chopped peanuts!

23 ASIAN TEMPEH & MUSHROOM RICE A, B & C FAT: 53% PROTEIN: 22% CARBS: 25% 130g (4.64 oz) tofu: hard tempeh 2.25 mls (0.08 fl. oz) coconut oil, virgin cold pressed 50g (1.79 oz) brown rice, boiled 40g (1.43 oz) mushrooms, common 30g (1.07 oz) red capsicum 20g (0.71 oz) green beans, raw 5mls (0.17 fl.oz) sesame oil 15g (0.54 oz) shallots 15 mls (0.51 fl.oz) lemon juice 10mls (0.34 fl.oz) tamari (wheat free soy sauce) 2g (0.07 oz) ginger, crushed 2g (0.07 oz) garlic, crushed 5 mls (0.17 oz) extra virgin olive oil 5 mls (0.17 oz) maple syrup, real VEGAN Turn the over to 180 degrees and begin steaming your rice at the same time. Slice your tempeh and capsicum thinly and mix them together with some coconut oil in a bowl. Place both on a baking tray and throw them in the oven for 20 minutes. Dice your green beans and mushys and with 5 mins left for the tempeh throw these 2 in the over on the tray too. Make your asian sauce pack: Mix the lemon juice, tamati, crushed ginger and garlic, maple syrup and olive oil together. (blend well) Serve by combining your ingredients and topping with your sauce pack.

24 MOROCCAN TEMPEH & MUSHROOM RICE B & C FAT: 56% PROTEIN: 21% CARBS: 23% 130g (4.64 oz) tofu: hard tempeh 2.25 mls (0.08 fl. oz) coconut oil, virgin cold pressed 50g (1.79 oz) brown rice, boiled 40g (1.43 oz) mushrooms, common 30g (1.07 oz) red capsicum 20g (0.71 oz) green beans, raw 5mls (0.17 fl.oz) sesame oil 15g (0.54 oz) shallots 15 mls (0.51 fl.oz) lemon juice 5mls (0.17 fl.oz) olive oil, extra virgin 1.5g (0.05 oz) cumin seeds, ground 1.15g (0.05 oz) coriander seeds, ground 1.5mls (0.05 oz) honey 1 pinch black pepper Turn the oven to 180 degrees and begin steaming your rice at the same time. Slice your tempeh and capsicum thinly and mix them together with some coconut oil in a bowl. Place both on a baking tray and throw them in the oven for 20 minutes. Dice your green beans and mushys and with 5 mins left for the tempeh throw these 2 in the over on the tray too. Mix the Lemon juice, olive oil, cumin, coriander, honey and pepper together. Make sure it is really well blended. Serve by combining your ingredients and topping with your sauce pack.

25 MOROCCAN TOFU & QUINOA B & C FAT: 53% PROTEIN: 23% CARBS: 23% 130g (4.64 oz) tofu: firm/hard 50g (1.79 oz) quinoa, boiled 10g (0.36 oz) red onion 20mls (0.68 fl.oz) white wine vinegar 30g (1.07 oz) kale 3 pinches sea salt 3 pinches black pepper 15g (0.54 oz) peanuts 15 mls (0.51 fl.oz) lime juice 30g (1.07 oz) pumpkin: boiled/steamed 24mls (0.81 fl.oz) lemon juice 5mls (0.17 fl.oz) olive oil, extra virgin 1.15g (0.05 oz) cumin seeds, ground 1.5g (0.05 oz.) coriander seeds, ground 1.5 mls (0.05 fl.oz) honey 1 pinch black pepper Dry fry your onion and then add it to the vinegar, lime juice, salt and pepper. Pat dry your tofu, dice it up and mix it through your vinegar mix. Put your pumpkin in the steamer for about 15mins and with 2 minutes to go add the kale. Mix the Lemon juice, olive oil, cumin, coriander, honey and pepper together. Make sure it is really well blended. Fry your tofu and put all your ingredients together. Finish up by garnishing with some finely chopped peanuts!

26 ITALIAN TEMPEH & MUSHROOM RICE B & C FAT: 54% PROTEIN: 22% CARBS: 23% 130g (4.64 oz) tofu: hard tempeh 2.25 mls (0.08 fl. oz) coconut oil, virgin cold pressed 50g (1.79 oz) brown rice, boiled 40g (1.43 oz) mushrooms, common 30g (1.07 oz) red capsicum 20g (0.71 oz) green beans, raw 5mls (0.17 fl.oz) sesame oil 15g (0.54 oz) shallots 15 mls (0.51 fl.oz) white wine vinegar 4mls (0.14 fl.oz) olive oil, extra virgin 2g (0.07 oz) mixed herbs, Masterfoods 2.5g (0.09 oz) garlic, crushed 1 pinch sea salt 1 pinch black pepper 1.5 ml (0.05 fl.oz) honey Turn the oven to 180 degrees and begin steaming your rice at the same time. Slice your tempeh and capsicum thinly and mix them together with some coconut oil in a bowl. Place both on a baking tray and throw them in the oven for 20 minutes. Dice your green beans and mushys and with 5 mins left for the tempeh throw these 2 in the over on the tray too. Make your Sauce Pack - Mix the vinegar, olive oil, mixed herbs, crushed garlic, sea salt, pepper and honey together in a small bowl. Serve by combining your ingredients and topping with your sauce pack.

27 ITALIAN TOFU & QUINOA A, B & C FAT: 51% PROTEIN: 23% CARBS: 26% 130g (4.64 oz) tofu: firm/hard 50g (1.79 oz) quinoa, boiled 10g (0.36 oz) red onion 20mls (0.68 fl.oz) white wine vinegar 30g (1.07 oz) kale 3 pinches sea salt 3 pinches black pepper 15g (0.54 oz) peanuts 15 mls (0.51 fl.oz) lime juice 30g (1.07 oz) pumpkin: boiled/steamed 15 mls (0.51 fl.oz) white wine vinegar 4mls (0.14 fl.oz) olive oil, extra virgin 2g (0.07 oz) mixed herbs, Masterfoods 2.5g (0.09 oz) garlic, crushed 1 pinch sea salt 1 pinch black pepper 1.5 ml (0.05 fl.oz) honey Dry fry your onion and then add it to the vinegar, lime juice, salt and pepper. Pat dry your tofu, dice it up and mix it through your vinegar mix. Put your pumpkin in the steamer for about 15mins and with 2 minutes to go add the kale. Make your Sauce Pack. Mix the vinegar, olive oil, mixed herbs, crushed garlic, sea salt, pepper and honey together in a small bowl. Fry your tofu and put all your ingredients together. Finish up by garnishing with some finely chopped peanuts!

28 MUNG BEAN DAHL A FAT: 15% PROTEIN: 22% CARBS: 64% 25g (0.89 oz) carrots, raw 10g (0.36 oz) celery stalks, fresh 5mls (0.17 fl.oz) coconut oil, virgin cold pressed 2g (0.07 fl.oz) garlic 2g (0.07 fl.oz) ginger 20g (0.71 oz) kale 10ml (0.34 fl.oz) lemon juice 70g (2.5 oz) mung beans, dried 20g (0.71 oz) brown onion 250ml (8.45 fl. oz) Campbells vegetable stock 70g (2.5 oz) sweet potato, raw VEGAN Please note I normally make this is a batch 6 times the single serving so I can freeze it etc. I ll start by boiling up my mung beans in with the vegetable stock on medium-high heat for about 20 minutes before I put my carrots, sweet potato and celery in. Once I ve done that I will add them into the broth. I m now going to fry off my onions garlic & ginger in half a teaspoon of Cocnut oil for another few minutes until they are brown. Once I ve done that I will add them to the dahl broth. I m going to turn down the heat and leave my dahl to simmer for another 20 minutes or so. Here I m going to add my lemon juice in. Once the mung beans have split you will see the dahl starting to become nice and creamy. I will then season with salt and pepper. I now want to add your chopped kale leaves at the last minute. It should be ready for serving. OPTIONAL (or for me essential!): Add a dollop of yoghurt and optional serve with chopped coriander

29 NUTTY KALE SALAD A, B & C FAT: 56% PROTEIN: 12% CARBS: 32% 10g (0.36 oz) dried cranberries 100g (3.57 oz) kale 125 mls (4.23 fl.oz) lemon juice 10 mls (0.34 fl.oz) extra virgin olive oil 15g (0.54 fl.oz) pumpkin seeds, dry roasted 10g (0.36 oz) sunflower seeds, dry roasted 70g (2.5 oz) tomato, fresh VEGAN Please note I normally do 4 or so servings of this and leave in the fridge Whisk lemon juice oil and salt and pepper together in a large bowl. Add the Kale, sunflower seeds, pumpkin seeds and finely diced tomato and cranberries and combine. EDEMAME SNACK A, B & C FAT: 39% PROTEIN: 33% CARBS: 28% 210g (7.50 oz) soy bean: Edemame (pods) 3 pinches sea salt 3 pinches black pepper VEGAN Boil the edemame in their shells (this will be about 210g in the shells, which should get close to 100g in the shell as per recipe. It will take 3 to 4 mins then mix in the salt and pepper to taste. Sometimes mixing a tiny bit of sesame oil or coconut oil (5ml) in the bowl adds a nice texture too and only an extra 50 calories

30 SATAY TOFU KEBABS A, B & C FAT: 50% PROTEIN: 21% CARBS: 29% 2g (0.07 oz) chilli powder 5g (0.18 oz) red fresh chillies 2g (0.07 fl.oz) garlic 2g (0.07 fl.oz) ginger 15mls (0.51 oz) agave syrup 50ml (1.69 fl.oz) lemon juice 10g (0.36 oz) molasses 15g (0.54 oz) peanut butter 5mls (0.17 fl. oz) sesame oil 10g (0.36 oz) shallots 40mls (0.35 fl. oz) tamari (wheat-free soy sauce) 90g (3.21 oz) tofu: firm/hard VEGAN Press the tofu to remove excess moisture and cut tofu into 3/4 inches cubes and arrange on skewers. Place in single layer in baking dish. Process remaining ingredients, except the shallots, in a food processor until smooth. Pour over the tofu kebabs and refrigerate, covered for an hour. Drain, but reserve your marinade. Bake the tofu kebabs at 200 degrees for about 20 minutes. Mix the shallots into the saved marinade and serve with your kebabs. A simple rocket and baby spinach salad, with a little lemon would add no cals, but compliment well.

31 ROASTED TOFU & GINGER B & C FAT: 59% PROTEIN: 25% CARBS: 16% 10mls (0.34 oz) agave syrup 2g (0.07 oz) cayenne pepper, ground 2g (0.07 oz) coriander seeds, ground 20g (0.71 oz) cucumber 2g (0.07 oz) cumin seeds, ground 5g (0.18 oz) garlic, crushed 5g (0.18 oz) ginger, crushed 20mls (0.68 fl.oz) lemon juice 5mls (0.17 fl. oz) extra virgin olive oil 15g (0.54 oz) spring onion 30g (1.07 oz) mixed salad leaves 3 pinches sea salt 5mls (0.17 fl.oz) sesame oil 10mls (0.34 fl.oz) tamari (wheat-free soy sauce) 5mls (0.17 fl.oz) sesame oil 10mls (0.34 fl.oz) tamari (wheat-free soy sauce) 150g (5.36 oz) tofu: firm/hard 10mls (0.34 fl.oz) rice vinegar VEGAN Open a package of extra-firm organic tofu, pour out the liquid, and gently squeeze the tofu between the palm of your hands to get rid of the excess water. Cut the tofu into one-inch chunks. Place the tofu in a medium sized bowl In a small bowl, combine all of the marinade ingredients and whisk them together. Drizzle the marinade over the tofu and toss to coat evenly. Cover the tofu with a lid. Let the tofu marinate in the fridge, anywhere from 30 minutes to a full day. I let mine marinate overnight. Preheat the oven to 250 degrees. Line a tray with baking powder. Toss the marinated tofu onto the baking sheet and spread the tofu in an even layer. Bake for 15 minutes, flip the tofu so it bakes evenly, and return to the oven for another 15 minutes. Quickly do up our Classic Cucumber Salad - Julianne your cucumber and put in a bowl with your salad leaves. Mix in the olive oil, lemon and sea salt and toss well. Top your salad with the tofu and enjoy :)

32 TOFU RICE PAPER ROLLS (VEGAN/HIGH CARB) A & C FAT: 30% PROTEIN: 20% CARBS: 50% 30g (1.07 oz) carrots, raw 5g (0.18 oz) ginger 2.5 ml (0.08 fl.oz) maple syrup, real 10g (0.36 oz.) mint leaves, fresh 5ml (0.17 fl.oz) olive oil, extra virgin 3 pinches black pepper 4 sheets rice paper 3 pinches sea salt 20g (0.71 oz.) baby spinach 20g (0.71 oz.) snow pea sprouts 30 ml (1.01 fl.oz) tamari (wheat-free soy sauce) 100g (3.57 oz.) tofu: firm/hard VEGAN Pat dry tofu to remove excess water and cut into small pieces (more rectangle than usual IE to go in the rolls) Gently fry off the ginger and half tamari with the olive oil, Add in diced tofu and cook for 5 minutes. Grate your carrot (or slice length ways), chop the mint, chop your greens Soak rice paper rolls in hot water and drain (make up 1 at a time is easiest) position the ingredients and roll. Mix the left over tamari with a tiny bit of maple syrup for a tasty sauce.

33 VEGAN RICE & CAPSICUM 3 WAYS A, B & C FAT: 41% PROTEIN: 23% CARBS: 36% 70g (2.5 oz) green capsicum 70g (2.5 oz) red capsicum 70g (2.5 oz) yellow capsicum 5g (0.18 oz.) coriander leaves 5ml (0.17 fl.oz) olive oil, extra virgin 50g (1.79 oz.) brown rice, boiled 20ml (0.68 fl.oz.) sweet chilli thai sauce 60ml (2.03 fl.oz.) Campbells vegetable stock 120g (4.29 oz.) tofu: firm/hard VEGAN Pre-heat the oven to 220 degrees. De-seed the capsicums and place them and tofu a roasting pan, drizzle over the chilli oil and toss so that they are well coated. Cook in the oven for 25 minutes. Cook your brown rice in the vegetable stock (same as if doing with water) - you will need about 20g of uncooked rice for this.. Definitely best if you make a bigger batch and use it for other meals (more efficient). Dice and slice the capsicums when done. Mix the tofu, rice, capsicums and top with the coriander and sweet chilli sauce. Transfer to a serving plate and serve drizzled with the sweet chilli sauce.

34 VEGAN MUSCLE POWER SOUP A, B & C FAT: 42% PROTEIN: 27% CARBS: 31% 5g (0.18 oz) red fresh chillies 40ml (1.35 fl.oz) coconut milk, premium 2.5g (0.09 oz) coriander seeds, ground 5g (0.18 oz.) ginger, crushed 10g (0.36 oz) kaffir lime leaves 60g (2.14 oz.) red split lentils, dried 5ml (0.17 fl.oz.) olive oil, extra virgin - garlic infused 25g (0.89 oz.) parsley, fresh 10g (0.36 oz.) protein powder: vegan, raw, plain 250ml (8.45 fl.oz.) Campbells vegetable stock VEGAN Place the lentils, vegetable stock and herbs (except the parsley) into a saucepan and bring to a simmer over medium heat, for 15 minutes or until the lentils are soft and mushy. Stir in the coconut milk and protein powder, mix thoroughly and bring back to a simmer (keep mixing so no lumps) If the soup seems a little thick, stir in a little boiling water. Transfer to a serving bowl and serve garnished with parsley and salt and pepper

35 CACAO & COTTAGE CHEESE A, B & C FAT: 26% PROTEIN: 45% CARBS: 29% 20g (0.71 oz) cacao: raw, loving earth 100g (3.57 oz) cottage cheese: full fat 2g (0.07 oz) stevia extract powder Mix all three together as well as you can. Using a bar mix or processor will ensure you mix is smooth and creamy. A high protein, choc snack that stops the cravings and keeps you full at the same time! HOT CACAO A, B &C FAT: 38% PROTEIN: 27% CARBS: 36% 20g (0.71 oz) cacao: raw, loving earth 100mls (3.38 oz) milk, full fat organic 2g (0.07 oz) stevia extract powder Add hot water to your cacao and leave space at the top of your cup for some creamy milk. Add the tiniest bit of stevia (unless you know how much you like, go way way less than you would think) If you normally have 1 tsp of sugar, maybe start with 1/5 or 1/4 stevia max

36 CONGRATULATIONS! VEGETARIAN