Cooks Notes. Egg Whites

Size: px

Start display at page:

Download "Cooks Notes. Egg Whites"

Ronald Bailey
5 years ago
Views:

1 Round 13 Recipes

Cooks Notes Chobani Greek Yoghurt. Where Chobani is listed as an ingredient in recipes, we are referring to Chobani low fat plain Greek yoghurt.

Egg Whites The Australian Food Safety Information Council recommends that eggs are consumed cooked.

Where recipes call for egg whites, and that recipe is not going to undergo any form of cooking, we recommend that Puregg Simply Egg Whites are used, as these have been heat pasteurized and salmonella

Using natural ingredients from plants, specifically the Stevia leaf, it is super sweet and is low in calories, allowing a sweet taste without the guilt (and the nasties found in artificial

2 Cooks Notes Chobani Greek Yoghurt. Where Chobani is listed as an ingredient in recipes, we are referring to Chobani low fat plain Greek yoghurt. You can substitute with another yoghurt of your choice, however it should be low fat, low sugar and high protein in order to keep within the nutritional values of the meals. Egg Whites The Australian Food Safety Information Council recommends that eggs are consumed cooked. This is due to the risk of salmonella poisoning that could occur, depending on how the eggs have stored, if they have a hair line crack etc. Where recipes call for egg whites, and that recipe is not going to undergo any form of cooking, we recommend that Puregg Simply Egg Whites are used, as these have been heat pasteurized and salmonella tested. Natvia Natvia is a stevia sweetener made from 100% natural sources and is a healthy alternative to artificial sweeteners. Using natural ingredients from plants, specifically the Stevia leaf, it is super sweet and is low in calories, allowing a sweet taste without the guilt (and the nasties found in artificial sweeteners). It can be found in most supermarkets in the baking aisle. Non-stick Frypans. Good non-stick frypans are a great investment. But, they take some looking after to ensure that investment pays off. Here are some useful tips to help maximize the life span of your non-stick frypans. Never take the heat past ½ way on your stove top dial. o Non-stick pans usually have a heavy base. This base holds heat in, keeping the cooking surface of the pans hot. o Overheating the pans damages the non-stick coating and allows food to become embedded in the coating (ever wondered why your pans get a brownish tinge after a while?) Always allow the pan to cool before washing it. o When things heat, they expand. The surface temperature of your pan is likely to exceed 100 C. So if you take the pan and place it under the hot running tap, the water is colder than the surface area of your pan. This damages the non-stick coating and allows food and oil particles to get stuck in the coating. o Use a good non-scratch scourer when cleaning your cooled pans, and don t be afraid to give them a good scrub to remove oil residue. Never use any form of pressurized cooking spray on your non-stick pans. o The propellant in the spray can damages the surface of the pans Always use silicone type utensils with your non-stick pans. o Metal utensils can damage the surface of your pans. Page 2

3 Table of Contents Avocado, tomato & basil on toast... 4 Muesli # Pancakes... 4 SBF Strawberry Jam & Ricotta on Toast... 4 Turkey, ricotta & sundried tomatoes on corn thins... 5 Picnic slice (V)... 5 Apple and veggie salad (V)... 6 Pearl Barley Salad (V)... 6 Potato salad (V)... 6 Roast salad (V)... 6 Roasted almonds, avocado and egg salad (V)... 7 Sesame chicken salad... 7 Tasty Lamb Salad... 8 Mediterranean pasta salad (V)... 8 Taco salad bowl... 8 Cheesy Stuffed Capsicums... 9 Chicken and cashew stir-fry... 9 Corn frittata (V) Corned beef with jacket potato and greens Herb crusted salmon Lemon and ginger chicken Slow cooked green lentils (V) Vegetarian bolognese (V) Stuffed sweet potato Gourmet Pizza Apple and carrot muffins (V) SBF basic icing Booster Balls (V) Cottage cheese and egg on crackers Lemon and coconut muffins (V) SBF strawberry jam (V) Strawberry jam bread (V) Page 3

Muesli #3 Serves 7 - per serve: Cals: 296 Carbs: 36.8g Prot: 12.9g Fat: 13.5g Sugar: 10.

4 Breakfasts Avocado, tomato & basil on toast Serves 1 - per serve: Cals: 330 Carbs: 47g Prot: 10.9g Fat: 12.2g Sugar: 10.7g 2 slices of multigrain bread (approx. 110 calories each) ½ avocado (60g) 4 cherry tomatoes sliced 1 tbsp chopped basil Toast the bread and spread avocado on top. Place sliced tomatoes on avocado and top with chopped basil. Muesli #3 Serves 7 - per serve: Cals: 296 Carbs: 36.8g Prot: 12.9g Fat: 13.5g Sugar: 10.5g 7 cups bran flakes (eg: Kellogs) 80g flaked or slivered almonds 60g pumpkin seeds 40g shredded coconut Combine all ingredients in a bowl and weigh the batch. Divide the total weight by 7. This will be the weight of each serving. Store in airtight containers. Serve with milk, fruit, yoghurt etc. Gluten free option Replace bran flakes with 4 cups of rice flakes (uncooked) and cook each day as per packet instructions. Divide dry ingredients by 7 and sprinkle one serve on top. Serves 7 - per serve: Cals: 295 Carbs: 33.8g Prot: 10.8g Fat: 12.9g Sugar: 9.2g Pancakes (can store frozen) Makes 10 - Per serve: Cals: 75 Carbs: 12.2g Prot: 4g Fat: 0.9g Sugar: 1.5g 1 ½ cups of wholemeal self raising flour 1 cup skim milk 1 egg 2 egg whites ½ tsp baking soda ¼ cup baking Natvia (optional) Whisk dry ingredients to combine. Add wet ingredients and whisk to form a smooth mixture. Weigh mix and divide by 10. This will give you the weight of each pancake (approx. 3 tbsp of mixture). Spoon mixture into a non-stick fry pan on low heat and cook for 1 to 2 minutes each side. Serving suggestion 3 pancakes with 2 tbsp low fat ricotta and 3 tsp maple syrup Tip: heat maple syrup in a small microwave dish for approx seconds. SBF Strawberry Jam & Ricotta on Toast Serves 1 - per serve: Cals: 310 Carbs: 47.6g Prot: 14.3g Fat: 7g Sugar: 4.4g 2 slices of multigrain bread (approx. 110 calories each) 2 tbsp SBF Strawberry Jam (see recipe on page 14) 60g low fat ricotta Toast bread and spread ricotta and jam on top. You are powerful, beautiful, brilliant and brave. Page 4

5 Lunches Turkey, ricotta & sundried tomatoes on corn thins Serves 1 - per serve: Cals: 312 Carbs: 24g Prot: 26.9g Fat: 7.6g Sugar: 4.2g 4 corn thins 100g low fat ricotta 80g sliced turkey breast 25g sundried tomato strips, drained Spread ricotta on corn thins, top with turkey and sundried tomato strips. Replace turkey with 1 serve of cannelloni bean mash (serves 4). 400g tin cannelloni beans, drained 1 tbsp olive oil Salt and pepper to taste Picnic slice (V) (can store frozen) Serves 4 - per serve: Cals: 232 Carbs: 19.2g Prot: 14.8g Fat: 10.8g Sugar: 2.2g Preheat oven to 180 C. 1 small brown onion, diced 1 medium carrot, grated 1 medium zucchini, grated 1 cup cooked brown rice 4 eggs 1 cup grated low fat cheese Place onion, carrot and zucchini in a non-stick fry pan, stir and cook for 2 minutes until softened. Whisk eggs in a bowl, then mix everything else in, before pouring into a lined baking dish and bake for 35 minutes. Mash everything together to form a paste. Per serve: Cals: 312 Carbs: 27g Prot: 16.4g Fat: 10.4g Sugar: 4.2g Love your body and teach your mind to respect it Page 5

6 Salads & Sides Apple and veggie salad (V) Serves 4 - per serve: Cals: 189 Carbs: 31.1g Prot: 6.4g Fat: 6.4g Sugar: 19.7g 4 cups broccoli florets 1 medium carrot, grated ¼ medium red onion, diced 1 red apple, diced 30g walnuts, crushed 40g dried cranberries Dressing: ½ cup plain Chobani ¼ cup low fat mayonnaise 2 tbsp lemon juice Salt and pepper to taste Mix all salad ingredients in a bowl and divide into 4 serves. Mix all dressing ingredients together, divide into 4 and dollop onto salad. Pearl Barley Salad (V) Serves 4 per serve: Cals: 362 Carbs: 48.5g Prot: 16g Fat: 11g Sugar: 4.3g 2 ½ cups cooked pearl barley 400g tin chickpeas, drained 120g low fat feta, crumbled 40g dried cranberries, chopped ¼ cup coriander, chopped ¼ cup flat leaf parsley, chopped 37g slivered almonds Mix all ingredients in a bowl, divide into 4 equal portions. Potato salad (V) Serves 4 - per serve: Cals: 189 Carbs: 31.1g Prot: 6.4g Fat: 6.4g Sugar: 19.7g 600g potatoes, peeled & diced ½ cup Chobani yoghurt 2 tbsp celery, finely sliced 2 tbsp low fat mayonnaise 1 tsp Dijon mustard Place potatoes in a saucepan and cover with cold water. Bring to the boil then reduce heat and simmer for approx. 8 minutes, or until potatoes are cooked through. Drain, then set aside to cool. Mix all other ingredients in a bowl. Once potatoes are cold, mix through the dressing. Roast salad (V) Serves 4 - per serve: Cals: 262 Carbs: 37.6g Prot: 11g Fat: 6.2g Sugar: 1.2g Set oven to 180 C. 2 cups cooked quinoa 500g butternut pumpkin, diced 1 red onion, cut into wedges 130g raw beetroot, diced 4 cups baby spinach 50g low fat feta 37g slivered almonds Olive oil spray Place pumpkin, onion and beetroot on a lined baking tray and spray for one second with olive oil spray. Roast for approximately 30 minutes or until pumpkin is soft. For the last 2 minutes of roasting, add the baby spinach on top of the vegetables and allow to wilt. Place quinoa on a serving dish and top with vegetables. Sprinkle feta and almonds on top. Vegetarian full meal option Stir through 2 x 400g cannellini beans, drained. Per serve: Cals: 348 Carbs: 48.4g Prot: 17.2g Fat: 7g Sugar: 2.2g Your speed does not matter. Forward is forward. Page 6

7 Salads & Sides Roasted almonds, avocado and egg salad (V) Serves 4 - per serve: Cals: 330 Carbs: 26.4g Prot: 11g Fat: 21g Sugar: 1.8g Sesame chicken salad Serves 4 - per serve: Cals: 370 Carbs: 22.5g Prot: 34.2g Fat: 17.3g Sugar: 3.2g 1 ½ cups cooked brown rice 1 medium avocado, diced 2 cups alfalfa sprouts ½ cup roasted almonds 4 boiled eggs, sliced Dressing: 1 tbsp olive oil 1 tbsp lemon juice 1 tsp honey Divide all salad ingredients evenly into 4 containers. Combine dressing ingredients and mix. Evenly distribute over the 4 containers of salad. Seal containers and store in refrigerator. 450g chicken tenderloins ¼ cup wholemeal plain flour 2 eggs, whisked 6 tbsp sesame seeds 8 cups mixed lettuce leaves 1 medium avocado, halved and sliced 12 cherry tomatoes, halved 1 cup cooked brown rice or quinoa Place chicken between two sheets of baking paper and gently pound to flatten. Coat each tenderloin with flour, dip into the egg then roll in the sesame seeds. Cook the chicken in batches in a non-stick fry pan for approximately 5 minutes each side or until golden and cooked through. Remove from heat and slice. Divide and arrange salad ingredients on 4 plates and top with cooked and sliced tenderloins. (Flour and eggs are not required) Replace chicken with 400g firm tofu. Cut tofu into 8 pieces and press each side into the sesame seeds to evenly coat. Cook tofu in a non-stick pan for 2 minutes each side until golden. Serves 4 - per serve: Cals: 369 Carbs: 25.3g Prot: 20.2g Fat: 20g Sugar: 3.2g If you have the courage to begin, you have the courage to succeed. Page 7

8 Salads & Sides Tasty Lamb Salad Serves 4 - per serve: Cals: 371 Carbs: 30.7g Prot: 33.4g Fat: 12.6g Sugar: 6.5g Set oven to 180 C. Heat BBQ grill if using. 400g lean lamb steaks 300g sweet potato, diced 1 ¼ cups cooked quinoa 100g, low fat feta 3 ½ cups rocket leaves 1 cup green beans, chopped ¾ cup cucumber, diced Place sweet potato on a lined baking tray and bake for minutes. Toss rocket, sweet potato, quinoa, beans and cucumber together in a bowl and crumble feta on top. Cook lamb steaks in a non-stick fry pan or on the BBQ and slice into strips. Serve salad with lamb strips on top. Replace lamb steaks with 2 cups of cooked chick peas. Serves 4 - per serve: Cals: 366 Carbs: 53.2g Prot: 19.2g Fat: 8.8g Sugar: 10.6g Mediterranean pasta salad (V) Serves 4 - per serve: Cals: 227 Carbs: 28.5g Prot: 14.7g Fat: 9.7g Sugar: 1.9g 150g dry wholemeal penne pasta 4 cups mixed lettuce leaves, chopped 120g low fat feta, crumbled 25g slivered almonds 50g sundried tomato strips, drained Cook pasta as per packet directions and allow to cool. Divide all ingredients between 4 lunch containers. Vegetarian full meal option Add an additional 50g of slivered almonds (making total weight 75g). Serves 4 - per serve: Cals: 327 Carbs: 30.3g Prot: 16.5g Fat: 14.1g Sugar: 1.9g Taco salad bowl (can store mince frozen) Serves 4 - per serve: Cals: 368 Carbs: 20.5g Prot: 33.6g Fat: 15.5g Sugar: 5.3g 500g extra lean minced beef 435g tin of refried beans 1 pk taco seasoning mixed with 1 cup water 4 cups iceberg lettuce, shredded 4 tomatoes, diced 1 medium avocado, halved and sliced ¼ cup chopped coriander 4 tbsp low fat sour cream Brown mince in a pan. Combine taco mix and water and add to mince and cook through. Arrange lettuce and tomato in 4 bowls. Divide refried beans amongst the bowls. Add meat, then top with avocado, coriander and sour cream. Taco Salad Bowl Replace minced beef with 500g red lentils and cook until thick. Serves 4 - per serve: Cals: 356 Carbs: 45.7g Prot: 19.4g Fat: 9.7g Sugar: 7.5g Eat like you love yourself. Page 8

9 DINNERS Cheesy Stuffed Capsicums (can store cheesy tuna mix frozen) Serves 2 - per serve: Cals: 320 Carbs: 19.4g Prot: 22.7g Fat: 10.4g Sugar: 5.8g Chicken and cashew stir-fry Serves 4 - per serve: Cals: 300 Carbs: 6.3g Prot: 35.2g Fat: 11.1g Sugar: 3.3g Set oven to 180 C. 2 medium sized red capsicums 185g tin of tuna in spring water ½ cup cooked quinoa 120g light cream cheese 2 cups baby spinach, chopped 25g slivered almonds. Cut the top off the capsicums and remove core/ seeds. Place tops and bottoms on a lined baking tray and roast for 15 minutes. Combine all other ingredients in a bowl and mix well. Remove capsicums from oven and tip out the excess liquid. Firmly pack with the cheesy tuna mixture and place back in the oven for a further 5 10 minutes or until the tops are golden. Replace tuna with an additional 25g slivered almonds (50g in total). Serves 2 - per serve: Cals: 316 Carbs: 21.6g Prot: 8.7g Fat: 15.3g Sugar: 5.8g 500g chicken breast, cut into strips 50g raw cashews 1 red capsicum, thinly sliced 100g green beans, trimmed 1/3 cup fresh coriander, chopped 1/3 cup chicken stock 1 tbsp oil 3 tsp corn flour 1 ½ tbsp sweet soy sauce (Ketjap Manis) Heat wok, add oil and cook chicken in batches. Set aside. Place capsicum, green beans and sweet soy sauce in the wok and cook for 2 minutes. Combine stock and corn flour, stir until smooth, then add to wok and stir through. Return chicken to the pan and add cashews to warm, then toss to combine. Serve with coriander sprinkled on top. Replace chicken with 500g of firm tofu (cubed). Serves 4 - per serve: Cals: 299 Carbs: 8.2g Prot: 23.2g Fat: 16.3g Sugar: 3.5g The body achieves what the mind believes. Page 9

10 DINNERS Corn frittata (V) (can store frozen) Serves 4 - per serve: Cals: 198 Carbs: 10.8g Prot: 15g Fat: 10.3g Sugar: 5.2g Preheat oven to 180 C. 420g tin sweet corn kernels, drained 2 cups baby spinach 6 eggs 1 cup low fat grated cheese ½ cup skim milk Salt and pepper to taste Place baby spinach in the bottom of a lined 20cm square baking dish. Top with corn kernels. Whisk eggs with milk then stir through ½ the grated cheese and pour over spinach and corn. Top with remaining grated cheese and bake for minutes. Can be served warm or cold. Herb crusted salmon Serves 4 - per serve: Cals: 290 Carbs: 11.2g Prot: 33g Fat: 26.1g Sugar: 2.9g 4 x 150g salmon fillets 4 tbsp fresh parsley, chopped 4 tbsp fresh chives, chopped 2 tbsp flaked almonds, crushed 2 tbsp chia seeds 2 tbsp olive oil 2 bunches broccolini Mix herbs, almonds and chia seeds together in a bowl. Drizzle salmon fillets with olive oil and press the top and bottom of the fillets into the herb mix, leaving sides visible for cooking. Heat a large non-stick fry pan and cook fillets skin side down for 4 5 minutes, then turn and cook the top sides for a further 2 3 minutes (or until cooked to your liking). Steam broccolini in a microwave save dish for approx. 2 minutes. Replace salmon with 500g of cooked red lentils and stir through herb mix. Serves 4 - per serve: Cals: 356 Carbs: 45.7g Prot: 19.4g Fat: 9.7g Sugar: 7.5g Corned beef with jacket potato and greens Serves 4 - per serve: Cals: 372 Carbs: 29g Prot: 21.5g Fat: 19g Sugar: 1.5g 400g piece of beef silverside 4 medium potatoes 4 cups of mixed greens (eg broccoli, beans, spinach, snow/snap peas) Place meat in a slow cooker and cover with water. Cook on high for 4 hours or low for 6 hours. Preheat oven to 180. Wrap potatoes in foil and place in oven and cook for approximately 40 minutes. Steam vegetables in microwave or on stove top. Corned beef with jacket potato & greens Positive mind. Positive vibes. Positive life. Page 10

Thinly slice one lemon and place on top of the chicken thighs, then sprinkle with grated ginger. Mix the sweet soy sauce together with the juice of the remaining lemon and pour over the chicken.

11 DINNERS Lemon and ginger chicken Serves 4 - per serve: Cals: 315 Carbs: 17.5g Prot: 34.6g Fat: 11.2g Sugar: 12.4g Preheat oven to 180 C. 500g skinless and boneless chicken thighs 2 lemons 5cm piece of ginger, grated 60ml sweet soy sauce (Ketjap Manis) 1 bunch bok choy, halved lengthwise Place chicken in a large baking dish. Thinly slice one lemon and place on top of the chicken thighs, then sprinkle with grated ginger. Mix the sweet soy sauce together with the juice of the remaining lemon and pour over the chicken. Place baking dish in the oven and bake for approx. 40 minutes or until chicken is brown and cooked through, spooning pan juices over the chicken every 10 minutes. For the last 10 minutes of cooking time, place the bok choy between the chicken thighs in the baking dish and spoon the pan juices over it. Replace chicken with 500g of firm tofu. Cut tofu into cubes and press between paper towels to remove moisture before placing into baking dish. Lightly drizzle with olive oil and bake for 20 minutes before placing lemon and ginger on top of the tofu. Return to the oven for a further 5 minutes before adding the bok choy, then pouring over the lemon/sweet soy sauce mix and cooking for a further 10 minutes. Serves 4 - per serve: Cals: 314 Carbs: 19.6g Prot: 24.4g Fat: 14.7g Sugar: 12.6g Slow cooked green lentils (V) Serves 4 - per serve: Cals: 351 Carbs: 64g Prot: 19.6g Fat: 2.2g Sugar: 10.7g 250g dry green lentils 1 litre vegetable stock 1 brown onion, diced 280g sweet potato, diced 2tbsp curry powder 4 cups baby spinach Place all ingredient except the spinach, into a slow cooker and cook for 3 to 3 ½ hours. Once cooked, stir through spinach. Vegetarian bolognese (V) Serves 4 - per serve: Cals: 391 Carbs: 49.4g Prot: 35.9g Fat: 4.4g Sugar: 10.4g 3 cups of cooked wholemeal pasta 400g tin brown lentils, drained and rinsed 700g passata sauce 2 tomatoes, diced 1 brown onion, diced ½ cup celery, chopped 1 carrot, grated 1 tsp minced garlic 20g grated low fat cheese Salt and pepper to taste Place onion, celery, carrot and garlic in a non-stick frypan and stir, cooking for approx. 5 minutes or until softened. Stir in passata, tomato and ½ cup of water and bring to the boil. Add lentils and stir through sauce. Season to taste. Serve with pasta and sprinkle with grated cheese Your health is an investment, not an expense. Page 11

12 DINNERS Stuffed sweet potato Serves 4 - per serve: Cals: 391 Carbs: 49.4g Prot: 35.9g Fat: 4.4g Sugar: 10.4g Preheat oven to 180 C. 4 x 160g sweet potatoes (or pieces) 500g chicken breast strips 1/3 cup uncooked quinoa 1 brown onion, diced 1 cup chicken stock 4 cups baby spinach 2 tbsp dried cranberries, chopped 1 tbsp slivered almonds Place sweet potato in oven and cook for approx. 40 minutes or until soft inside. Cook quinoa in chicken stock as per packet directions. Cook chicken strips in a non-stick frypan until cooked through and golden Add spinach, almonds, cranberries and cooked quinoa to the chicken and stir for 1 minute or until spinach has wilted. Cut each sweet potato down the middle and fill with the chicken mixture. Replace chicken with 3 tbsp slivered almonds (totaling 4 tablespoons for entire recipe), together with 2 tbsp pumpkin seeds and 2 tbsp sunflower seeds. Replace 1/3 cup measure of uncooked quinoa with ½ cup measure and replace chicken stock with vegetable stock. Serves 4 - per serve: Cals: 396 Carbs: 57.3g Prot: 12.8g Fat: 13.5g Sugar: 10.7g Gourmet Pizza Serves 4 - per serve: Cals: 377 Carbs: 28g Prot: 40.3g Fat: 9.4g Sugar: 2g Preheat oven to 180 C. 1 x 220g wholemeal pizza base (approx. 600cal total) ½ cup mashed pumpkin 400g cooked chicken breast, shredded (BBQ Chicken or home cooked) 50g low fat feta ¼ red onion, thinly sliced 2 cups rocket leaves Place pizza base in the oven and cook for 5 7 minutes. Remove from oven and spread pumpkin over the base, top with remaining ingredients then cook for a further 5-7 minutes. (Rocket can be left off for the cooking process if preferred, then added fresh once the pizza comes out of the oven.) Replace chicken with 120g chopped raw cashews. Serves 4 - per serve: Cals: 385 Carbs: 37.8g Prot: 14.6g Fat: 20g Sugar: 4.3g Believe in yourself and you will be unstoppable. Page 12

13 Snacks Apple and carrot muffins (V) (can store frozen) makes 9 Per muffin: Calories: 101 Carbs: 18.6g Protein: 3.1g Fat: 1.4g Sugar: 6.1g Booster Balls (V) (store frozen) Makes 30 - per ball: Cals: 88 Carbs: 13.3g Prot: 2.9g Fat: 3.3g Sugar: 5.4g Preheat oven to 160 C. 1.5 cups wholemeal self raising flour 1 cup apple sauce 1 large carrot, grated 1 tsp. baking powder 1 tsp. cinnamon 1 tbsp. baking Natvia* 1 egg Mix everything in a bowl and spoon into non-stick muffin tray. Bake for approx. 20 minutes. SBF basic icing makes 9 teaspoons Per teaspoon: Calories: 8 Carbs: 0.4 Prot: 0.3g Fat: 0.6g Sugar: 0.2g 2 tbsp low-fat cream cheese 2 tbsp skim milk 1 tbsp baking Natvia Mix everything together and refrigerate until needed. 3 cups rolled oats 160g dates (approx. 20) 1 cup almonds ½ cup pumpkin seeds ¼ cup puregg simply egg whites 3 tbsp light peanut butter 2 tbsp honey 1 tsp cinnamon Combine all ingredients in a food processor. Weigh the mixture and divide by 30. This should be the approximate weight of each booster ball. Roll mixture into balls. Can be eaten frozen or at room temperature. Cottage cheese and egg on crackers Serves 1 - per serve: Cals: 229 Carbs: 17.7g Prot: 18.2g Fat: 8.6g Sugar: 5.1g 2 sesame Ryvita crispbreads 100g low fat cottage cheese 1 hard-boiled egg, sliced Spread cottage cheese over Ryvitas and place sliced boiled egg on top. A little progress each day adds up to big results! Page 13

14 Snacks Lemon and coconut muffins (V) (can store frozen) Serves 12 - per serve: Cals: 99 Carbs: 10.5g Prot: 3.7g Fat: 4g Sugar: 0.8g Preheat oven to 160 C. 1 ½ cups wholemeal self raising flour 1 cup shredded coconut 1 egg ½ cup egg whites 80ml lemon juice 1 tsp baking powder ½ cup baking Natvia (optional) Reserve ¼ cup of the shredded coconut. Place dry ingredients in a bowl and stir to combine. Add wet ingredients and mix. Spoon mixture into a 12-hole non-stick muffin tray and sprinkle reserved coconut over each muffin. Bake for approximately 15 minutes. Strawberry jam bread (V) (can store frozen) Makes 10 slices - per slice: Cals: 107 Carbs: 18.8g Prot: 3.9g Fat: 1g Sugar: 4.4g Preheat oven to 180 C. 2 cups wholemeal self raising flour ½ cup apple sauce 1 cup egg whites 2 tsp. baking powder 4 heaped tbsp. SBF Strawberry jam + 1 heaped tbsp for the top. Mix everything in a bowl (except for the 1 heaped tbsp of jam for the top). Pour into a lined loaf tin, then dollop remaining jam on top. Bake for approx minutes. SBF strawberry jam (V) Serves 10 - per serve: Cals: 107 Carbs: 18.8g Prot: 3.9g Fat: 1g Sugar: 4.4g 450g strawberries, diced ¼ cup baking Natvia 3 tbsp chia seeds Mix strawberries and Natvia in a microwave safe container. Cover and microwave on high for 1.30 minutes and remove from microwave. Stir through the chia seeds and pour into a jar. Allow to cool before refrigerating. Strawberry jam bread You don t have to like it; you just have to do it! Page 14

CHALLENGE #1 RECIPE BOOK. Sally Brouwer Fitness Challenge #1 Recipe Book 1

CHALLENGE #1 RECIPE BOOK. Sally Brouwer Fitness Challenge #1 Recipe Book 1 CHALLENGE #1 RECIPE BOOK Sally Brouwer Fitness Challenge #1 Recipe Book 1 CONTENTS MAINS SBF muesli #1 Stuffed sweet potato 3 3 Pancakes 3 Vegetable stack 4 Veggie burgers 4 San choy bow 4 Kale frittata