Cook n Burn! The recipe bible for 40 Day Max Fat Burners

Transcription

1 Cook n Burn! The recipe bible for 40 Day Max Fat Burners

2 40 Day Max Fat Burn Recipes Contents Kick Start Recipes - Breakfasts Asparagus & Mushroom Omelette... 5 Cottage Cheese Delight... 6 Chicken or Turkey Patties... 7 Turkey Muffins... 8 Very Berry Shake... 9 Kick Start Recipes - Almond Crusted Salmon with Caramelised Onions Argentinian Beef Argentinian BBQ Chicken Beef Stir Fry Chicken or Turkey Patties Coconut Pork Curry Curried Turkey Burgers with Mango Chutney Garlic Lemon & Dill Chicken Lemon Grilled Chicken Lemon Pepper Salmon Steaks Orange Maple Chicken Parmesan Chicken Pesto Fish Steaks Pork & Tomato Burgers Salmon & Basil Loaf Sesame Chicken Fingers Spicy Yoghurt Chicken Skewers...26 Spicy Citrus Chicken West African Chicken Kick Start Recipes - Salads Coriander & Lime Chicken Salad Grilled Turkey Pesto Salad Prawn & Avocado Salad Taco Salad Kick Start Recipes - Dressings Balsamic Dressing

3 40 Day Max Fat Burn Recipes Contents Kick Start Recipes - Snacks Choc Peanut Butter Pudding Lemon and Coconut Protein Balls Momentum Recipes - Breakfasts Banana Pancakes Caramelised Blueberry Crepe Choc Oats Creamy Blueberry Crunch Quick & Easy Scrambled Eggs Strawberries & Cream Smoothie Momentum Recipes - Beef Curry Chicken Casserole Chilli Con Carne Chilli Prawn Skewers with Mango Salad Creamy Baked Sweet Potatoes Dilly Lemon & Maple Baked Chicken Fish Pie Grilled Pork Loin with Pineapple Salsa Grilled Salmon with Lime Butter Sauce Hot and Spicy Chicken Kheema Matar Lemon Baked Fish Moroccan Soup Nicoise Salad Pad Thai Spicy Chicken Stir Fry Momentum Recipes - Salads Chicken Pasta Salad Quinoa Chicken Salad Momentum Recipes - Sides Healthy Oven Fries New Potato Salad

4 40 Day Max Fat Burn Recipes Contents Vegetarian Recipes - Breakfasts Quinoa Porridge with Banana & Walnuts Scrambled Eggs with Avocado Vegetarian Recipes - Broccoli Quinoa Frittata Cannellini Bean Stew with Sweet Potato Mash Chickpea & Sweet Potato Patties Classic Minestrone Soup Creamy Chickpea Salad Deviled Egg Salad Eggplant & Lentil Stacks Falafels Leek & Lentil Soup a la Florentine Lentil & Pinenut Loaf Lentil & Spinach Curry Nutty Brown Rice Salad Quinoa Patties Spicy Quinoa Salad Zucchini Slice

5 Kick Start Phase Recipes Breakfasts Asparagus & Mushroom Omelette Serves 1 1 whole free range egg 3 free range egg whites 4 asparagus spears, chopped into quarters 2 button mushrooms, sliced 20g (0.7oz) tasty cheese or goat cheese ½ tsp. coconut oil 1. Heat coconut oil in fry pan over medium heat. 2. Add asparagus and mushrooms to pan and cook, stirring, for 2 minutes. 3. In a small bowl, whisk eggs, then pour into the pan. 4. Cook until egg is almost completely cooked. Top omelette with cheese, then Flip one side of omelette on top of the other and cook for a further minute so cheese melts inside. 5. Remove from heat and serve. Calories: 238 Protein: 25.2g Carbs: 2.0g Fat: 13.8g 5

6 Kick Start Phase Recipes Breakfasts Cottage Cheese Delight Serves 1 ½ cup low fat cottage cheese 2 tsp. stevia granules ¼ cup mixed berries 8 half walnuts, chopped 1 tbsp. natural or fat free yoghurt 1. In a small bowl, combine cottage cheese and stevia. If you prefer a smoother consistency, blend cottage cheese and splender in a blender. 2. Pour mixture in a serving bowl or parfait glass. Top with yoghurt, walnuts and berries. Serve. Calories: 229 Protein: 15.3g Carbs: 13.5g Fat: 12.4g 6

7 Kick Start Phase Recipes Breakfasts Chicken or Turkey Patties Serves 6 (2 patties per serve) 500g (1.1lb) minced chicken or turkey breast 1 cup of fresh parsley, finely chopped 1 medium onion, finely chopped 2 free range egg whites, whisked 1 large carrot, peeled and grated Any spice/herb mix you prefer (Moroccan, Tuscan, Italian etc.) 1. Place all ingredients in a large mixing bowl and combine well. 2. Shape mixture into 12 evenly sized patties and place in a non-stick frypan or on a barbecue over medium-high heat. Cook for 4-5 minutes each side, or until cooked through. Serve with a side of grilled mushrooms and tomato. NOTE: Patties can be frozen or stored in the fridge for a few days. Calories: 134 Protein: 18.1g Carbs: 2.0g Fat: 5.1g 7

8 Kick Start Phase Recipes Breakfasts Turkey Muffins Serves 6 (2 muffins per serve) 450g (1lb) minced turkey breast ½ cup ground flaxseed or LSA 3 tbsp. grated parmesan cheese 3 sprigs fresh rosemary, finely chopped 3 cloves garlic, crushed 400g (14oz) raw measure sweet potato, cooked and mashed 1 whole free range organic egg, beaten ¼ tsp. sea salt 1. Pre-heat oven to 190 C (375 F) and line a 12 tin muffin tray with muffin cases or spray with oil. 2. Place all ingredients in a large mixing bowl and combine well. 3. Evenly divide mixture amongst muffin tins. Bake for 30 minutes. Let cool slightly before serving. Calories: 279 Protein: 20.3g Carbs: 12.8g Fat: 15.9g 8

9 Kick Start Phase Recipes Breakfasts Very Berry Shake Serves 1 1 scoop vanilla or chocolate whey protein powder ½ cup fresh or frozen blueberries, raspberries or strawberries 1 tbsp. full fat organic cream 1 cup filtered water About 4 ice cubes 1. Place all ingredients in a blender and blend well. Alternatively you may consume as a meal by mixing the whey with enough water to make a smooth paste. Stir in fruit and top with cream. Calories: 202 Protein: 21.8g Carbs: 7.7g Fat: 8.7g 9

10 Kick Start Phase Recipes Almond Crusted Salmon with Caramelised Onions & Basil 1 tbsp. butter 1 tsp. coconut oil 1 large brown onion, thinly sliced Sea salt and pepper, to taste 1/2 to 1 tsp. lime juice 1/4 cup almond meal 4 tsp. honey mustard or sweet prepared mustard 4 x 100g (3.5oz) skinless salmon fillets 1/4 cup thinly sliced spring onions 1/4 cup basil leaves, roughly torn 1. Heat butter in a medium frypan over medium low heat. Add onion, salt and pepper and cook for 30 minutes, stirring occasionally, or until golden brown and caramelized. Stir in lime juice and keep warm. 2. Meanwhile, preheat oven to 190 C (375 F). 3. Place almond meal in a wide, shallow dish. Season salmon with salt and pepper. Brush the top of each salmon fillet with mustard and then roll in almond meal, pressing gently to make sure it sticks. 4. Grease the bottom of a large baking dish with coconut oil. Place salmon fillets in baking dish and place in the oven for approx. 15 minutes, or until just cooked through. Transfer salmon to serving plates, top with caramelized onions, garnish with spring onions and basil and serve with steamed vegetables. Calories: 294 Protein: 22.4g Carbs: 3.6g Fat: 21.0g 10

11 Kick Start Phase Recipes Argentinian Beef 450g (1lb) lean sirloin steak 4 tbsp. water 1 cup parsley, chopped 1 cup coriander (cilantro), chopped 2 tbsp. fresh lemon juice 2 tbsp. olive oil 1 tsp. chilli flakes Sea salt and pepper to taste 1. Combine the water, parsley, coriander, lemon juice, olive oil, chilli flakes, salt and pepper in a large bowl. 2. Heat a barbecue or non-stick skillet to medium-high heat and cook the sirloin for approximately 4 minutes each side. 3. Once cooked, transfer the steak to a cutting board and allow to stand for 10 minutes. Thinly slice the steaks across the grain. Add to herb mixture and stir gently to combine. Divide evenly between 4 plates and serve with steamed vegetables. Calories: 227 Protein: 28.0g Carbs: 0.9g Fat: 11.9g 11

12 Kick Start Phase Recipes Argentinian BBQ Chicken 450g (1lb) chicken breast fillets, cut into strips 2 tbsp. olive or macadamia oil 2 tbsp. water 4 garlic cloves, finely grated 1 tbsp. paprika ½ tbsp. ground cumin ¼ tsp. allspice 1 tbsp. fresh oregano, finely chopped 1/3 cup freshly squeezed lemon juice 1. Place the oil, water, garlic, paprika, cumin, allspice and, oregano and lemon juice in a bowl and mix well. Add the chicken strips and coat well. 2. Marinate in the fridge for 1-2 hours. 3. Pre heat barbecue or skillet over medium high heat. Cook chicken strips for 6-8 minutes each side, or until the chicken is cooked through. Serve with steamed broccoli and 100g (3.5oz) steamed pumpkin. Calories: 250 Protein: 27.1g Carbs: 7.9g Fat: 11.8g 12

13 Kick Start Phase Recipes Beef Stir Fry 500g (1.1lb) lean beef steak, sliced 1 brown or red onion, chopped 1 garlic clove, finely chopped 1 tbsp. coconut oil ¼ cup mint leaves, chopped 1 tbsp. soy sauce 1 beef stock cube, crumbled 400g (14oz) of stir fry vegetables of your choice (we chose broccoli, capsicum, cauliflower and carrot) 1. Heat wok with coconut oil, then add beef, garlic and onion to the wok for 1-2 minutes. 2. Add vegetables, mint leaves, stock cube and soy sauce. Cook, stirring, for a further minutes or until vegetables are tender. Serve. Calories: 240 Protein: 30.8g Carbs: 2.9g Fat: 10.5g 13

14 Kick Start Phase Recipes Chicken or Turkey Patties Serves 6 (2 patties per serve) 500g (1.1lb) minced chicken or turkey breast 1 cup of fresh parsley, finely chopped 1 medium onion, finely chopped 2 free range egg whites, whisked 1 large carrot, peeled and grated Any spice/herb mix you prefer (Moroccan, Tuscan, Italian etc.) 1. Place all ingredients in a large mixing bowl and combine well. 2. Shape mixture into 12 evenly sized patties and place in a non-stick frypan or on a barbecue over medium-high heat. Cook for 4-5 minutes each side, or until cooked through. Serve with leafy salad and balsamic dressing. NOTE: Patties can be frozen or stored in the fridge for a few days. Calories: 134 Protein: 18.1g Carbs: 2.0g Fat: 5.1g 14

15 Kick Start Phase Recipes Coconut Pork Curry 500g (1.1lb) lean pork, diced 1 tbsp. coconut oil 1 onion, finely chopped 3 garlic cloves, finely chopped 1 tsp. paprika ½ tsp. ground cumin 2 tsp. ground fennel seeds ½ tsp. ground cinnamon 4 cardamom pods 4 curry leaves or 2 tsp. curry powder 3 cups chicken stock 2 cups broccoli florets 1 zucchini (courgette), sliced ½ cup low fat coconut milk 1. Heat half of the coconut oil in a saucepan on medium heat. Add diced pork and fry until browned. Remove from pan and set aside. 2. Place onion in saucepan along with the remaining coconut oil and cook until tender. Add garlic, paprika, cumin, fennel seeds, cinnamon, cardamom pods and curry leaves (or powder) and stir constantly until aromatic. 3. Return the pork to the pan and stir to coat. 4. Stir in the chicken stock, cover and simmer for 50 minutes, stirring occasionally. Add the broccoli and zucchini and cook for a further 20 minutes or until tender. 5. Remove from the heat and stir in the coconut milk. Serve. Calories: 279 Protein: 34.0g Carbs: 9.2g Fat: 11.2g 15

16 Kick Start Phase Recipes Curried Turkey Burgers with Mango Chutney 500g (1.1lb) minced turkey breast meat 2 tbsp. fresh parsley, chopped 2 tbsp. fresh coriander (cilantro), chopped 2 spring onions, thinly sliced 1 tbsp. curry powder or paste 1-inch piece fresh ginger, grated 2 cloves garlic, minced ½ red capsicum, finely chopped 250g (9oz) avocado flesh, mashed 4 tsp. mango chutney, to serve 1. In a large bowl, mix the turkey with the parsley, coriander, spring onions, curry powder, ginger, garlic and capsicum until combined; shape into 8 small equal size patties, or 4 large ones. 2. Preheat a barbecue or non-stick frypan over medium heat. Cook the patties, turning once, for 12 to 16 minutes or until cooked through. Add mashed avocado to the top of each patty and garnish with mango chutney. Serve with leafy salad and balsamic dressing. Calories: 350 Protein: 24.1g Carbs: 4.9g Fat: 25.5g 16

17 Kick Start Phase Recipes Garlic Lemon & Dill Chicken 8 chicken thighs, skin off, bone-in (could also substitute with 450g (1lb) skinless boneless chicken breasts) ¼ cup chopped dill or 2 tbsp. dried dill 1 head garlic (10 cloves), peeled 1 tbsp. olive oil 1 tsp. lemon zest Juice of 1 lemon Pinch salt & pepper 1. In a large 25cm x 25cm oven safe dish, combine all the ingredients and toss together. This step can be done up to 24 hours ahead and left to marinate in the fridge. 2. Set your oven to 190 C (375 F). Place the chicken in the oven uncovered for minutes until it starts to brown and is cooked through. Remove dish from oven and serve with steamed vegetables. Calories: 208 Protein: 28.0g Carbs: 3.5g Fat: 8.8g 17

18 Kick Start Phase Recipes Lemon Grilled Chicken 2 cloves garlic, minced ¼ cup fresh lemon juice ¼ cup olive oil 1 tbsp. chopped fresh rosemary leaves 400g (14oz) boneless, skinless chicken breasts, cut into 3cm cubes 1 red onion, peeled, quartered 1 red capsicum, cut into 2cm pieces 2 small zucchini, cut into 2cm pieces 8 cherry tomatoes 8 bamboo (soaked in water) or metal skewers 1. Combine garlic, lemon juice, olive oil and rosemary in a small bowl. Season with salt and pepper. Place the chicken in a separate bowl, coat with half of the marinade and refrigerate for at least 30 mins or overnight. 2. Add the onion, capsicum and zucchini to the remaining marinade. Set aside at room temperature for minutes or refrigerate overnight. 3. Preheat a barbecue or non-stick frypan over medium-high heat. 4. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the skewers on each side until the chicken is cooked through and the vegetables are tender, about 6 minutes each side. Serve with a leafy salad and balsamic dressing. Calories: 293 Protein: 25.9g Carbs: 11.1g Fat: 15.3g 18

19 Kick Start Phase Recipes Lemon Pepper Salmon Steaks 4 x 150g (5oz) fresh salmon steaks 2 tbsp. lemon pepper seasoning 1 lemon, cut into 4 wedges 1. Preheat grill or a medium non-stick pan and lightly spray with oil. 2. Sprinkle salmon steaks with lemon pepper seasoning. 3. Place under grill for approximately 3 mins or pan fry for 2-3 minutes each side until cooked to your liking. Serve each fillet with a lemon wedge and steamed vegetables. Calories: 273 Protein: 25.5g Carbs: 5.5g Fat: 16.2g 19

20 Kick Start Phase Recipes Orange Maple Chicken 4 x 100g (3.5oz) chicken breast fillets 1 orange, juice and zest 1 tbsp. pure maple syrup ½ tsp fresh ginger (or ginger paste) 2 tsp. olive or macadamia oil 2 onions, thinly sliced pinch salt and pepper 1. Combine the orange juice and zest, maple syrup, ginger and oil in a large baking dish. Add the raw chicken, cover and allow to marinate in the fridge for at least 30 minutes or overnight. 2. Preheat oven to 200 C (400 F). 3. Remove chicken from baking dish and layer the sliced onions in the bottom of the dish. Place the chicken back on top of the onions. 4. Cook uncovered for approximately minutes until the chicken is cooked through and starts to brown on top. Serve with leafy salad and balsamic dressing. Calories: 260 Protein: 31.1g Carbs: 11.0g Fat: 9.9g 20

21 Kick Start Phase Recipes Parmesan Chicken 4 x 120g (4oz) chicken breasts 2/3 cup non-fat Greek or natural yogurt 1/3 cup finely grated parmesan cheese 1 tsp. garlic powder ½ tsp. pepper 1 tbsp. fresh parsley, finely chopped, or 1 tsp. dried 1. Preheat your oven to 190 C (375 F). 2. In a small bowl, combine yoghurt, parmesan, garlic powder, pepper and parsley. 3. Place chicken breasts in an oven safe dish and spread the topping on the chicken breasts. 4. Bake for minutes or until golden on top. Serve with leafy salad and balsamic dressing. Calories: 220 Protein: 34.7g Carbs: 3.3g Fat: 7.0g 21

22 Kick Start Phase Recipes Pesto Fish Steaks 4 x 150g (5oz) firm white fish fillets 1 tbsp. basil pesto 1 tbsp. olive oil 4 tbsp. fresh parsley, finely chopped 2 cloves garlic, minced 1. In a shallow dish, combine pesto, oil, parsley and garlic in a bowl. Add the fish fillets and gently coat with pesto marinade. 2. Preheat a barbecue or non-stick frypan over medium-high heat. Cook fish fillets for 3-4 minutes each side, or until cooked through. Serve with leafy salad and balsamic dressing. Calories: 192 Protein: 29.7g Carbs: 0.6g Fat: 7.5g 22

23 Kick Start Phase Recipes Pork & Tomato Burgers 350g (12oz) lean minced pork and veal 100g (3.5oz) sundried tomatoes, chopped 3 spring onions, finely chopped 2 tbsp. basil, chopped 1 red capsicum (bell pepper), seeded and sliced 1 tbsp. balsamic vinegar 1. In a large bowl, place pork and veal, sundried tomato, spring onion and basil. Season well and knead for 2 minutes, or until a little sticky. Shape mixture into 4 burgers and refrigerate for 15 minutes. 2. Preheat a barbecue or non-stick fry pan over medium-high heat. Cook capsicum for 3 minutes or until tender. Drizzle with balsamic vinegar and cook for a further minute. Set aside. 3. Wipe the barbecue or frypan clean and reheat. Cook burgers for 4-5 minutes each side, or until browned and cooked through. Serve with the capsicum and leafy salad with balsamic dressing. Calories: 258 Protein: 22.7g Carbs: 10.9g Fat: 13.2g 23

24 Kick Start Phase Recipes Salmon & Basil Loaf Serves 6 2 x 415g (14.5oz) cans red salmon, drained and flaked ½ cup fresh wholemeal breadcrumbs 4 tbsp. LSA mix 4 tbsp. tomato paste 2 stalks celery, finely chopped 1 onion, finely chopped 1 tbsp. fresh basil, finely chopped 1 tbsp. fresh chives, finely chopped 3 whole free range eggs, beaten 1 garlic clove, finely chopped 1. Preheat oven to 180 C (355 F). 2. In a large mixing bowl, carefully combine all ingredients. 3. Line a loaf tin with baking paper and pour mixture into tin, smoothing top with the back of a spoon. 4. Place in oven for 40 minutes. Remove and let cool slightly before cutting into 6 slices. Serve hot or cold with leafy salad & balsamic dressing. 5. Loaf slices can be individually wrapped and frozen, or stored in the fridge for 2-3 days. NOTE: LSA is a mix of Linseed, Sunflower and Almond meal. If unable to find LSA mix you may substitute with flax meal or a combination of flax and almond meal. Calories: 284 Protein: 30.5g Carbs: 8.3g Fat: 14.2g 24

25 Kick Start Phase Recipes Sesame Chicken Fingers 500g (1.1lb) chicken breast fillets, cut into strips lengthwise 1 tsp. soy sauce 1 tsp. Dijon mustard 4 tsp. water 2 tbsp. turmeric 4 tbsp. sesame seeds 1. Combine soy sauce, mustard, water and turmeric in a shallow baking dish. Place chicken in the dish and coat with marinade. Cover dish and refrigerate for one hour. 2. Preheat oven to 180 C (355 F). 3. Remove chicken from fridge and coat each strip in sesame seeds. 4. Line a baking tray with baking paper and place chicken strips on tray. Bake for minutes or until chicken is cooked through. Serve with steamed vegetables. Calories: 252 Protein: 31.3g Carbs: 13.2g Fat: 8.5g 25

26 Kick Start Phase Recipes Spicy Yoghurt Chicken Skewers 500g (1.1lb) chicken tenderloins 1 cup low fat natural yoghurt 1 garlic clove, crushed 2cm piece fresh ginger, finely chopped 1 tsp. ground cumin 1 tsp. ground coriander ½ tsp. ground turmeric Pinch chilli powder 2 tsp. finely grated lime zest 2 tbsp. lime juice 8 bamboo (soaked in water) or metal skewers 1. Thread chicken onto skewers. Place in a ceramic dish. 2. Combine yoghurt, garlic, ginger, cumin, coriander, turmeric, chilli, lime juice and rind in a bowl. Pour over the chicken and toss to coat. Cover and refrigerate for 1 hour. 3. Preheat barbecue or non-stick frypan on medium heat. 4. Cook skewers for 3 to 4 minutes each side or until chicken is golden and cooked through. Serve with leafy salad and balsamic dressing. Calories: 178 Protein: 31.9g Carbs: 4.4g Fat: 2.8g 26

27 Kick Start Phase Recipes Spicy Citrus Chicken 600g (1lb 5oz) chicken tenderloins 3 tbsp. lemon juice 1 tbsp. lime juice 2 tbsp. macadamia oil 1 tsp. dried oregano 2 garlic cloves, minced Sprinkle of chilli flakes 1. Combine lemon juice, lime juice, oil, oregano, garlic and chilli flakes in a shallow dish. 2. Add chicken and toss to coat. Cover and refrigerate for 1 hour or overnight. 3. Preheat barbecue or non-stick frypan on medium heat. 4. Cook chicken for 4 to 5 minutes each side or until golden and cooked through. Serve with steamed vegetables. Calories: 254 Protein: 33.9g Carbs: 2.0g Fat: 12.6g 27

28 Kick Start Phase Recipes West African Chicken 1 tbsp. coconut oil 1 onion, chopped 600g (1lb 5oz) chicken breasts, cubed Medium zucchini, sliced 2 cups broccoli florets ½ green capsicum (bell pepper), sliced 2 tsp. curry powder 425g (15oz) can crushed tomatoes 2 tbsp. natural peanut butter 2 tsp. chicken stock powder or 2 chicken stock cubes handful fresh coriander (cilantro) 1. Heat oil in a heavy based pan and fry onion for 2 minutes. Add chicken and cook, stirring, for a further 5 minutes, or until golden. 2. Add zucchini, broccoli, capsicum and curry powder and cook, stirring for 2 minutes. 3. Add remaining ingredients, bring to the boil, cover and simmer for 20 minutes, stirring occasionally. Serve sprinkled with coriander leaves. Calories: 308 Protein: 37.6g Carbs: 10.4g Fat: 12.4g 28

29 Kick Start Phase Recipes Salads Coriander & Lime Chicken Salad 1 cup coriander (cilantro), roughly chopped 2 cups spring onions or shallots, chopped 4 cups baby spinach leaves 2 cups snow peas, trimmed and sliced lengthways 400g (14oz) cooked chicken breast, shredded Dressing: ¼ cup freshly squeezed lime juice 2 tbsp. olive oil Stevia to taste 1. Combine dressing ingredients in a jar and shake well. 2. Add all salad ingredients to a bowl, toss to combine and drizzle with dressing. Calories: 285 Protein: 34.7g Carbs: 4.7g Fat: 12.3g 29

30 Kick Start Phase Recipes Salads Grilled Turkey Pesto Salad 500g (1.1lb) free range turkey breast steaks 1 tbsp. Italian herb seasoning 4 cups mixed salad leaves 2 medium red capsicums, sliced 2 large tomatoes, cut into wedges 1/2 head red cabbage, shredded Dressing: 80g (3oz) basil pesto 2 tbsp. olive oil or flaxseed oil 1. Combine dressing ingredients in a jar and shake vigorously. Set aside. 2. Sprinkle turkey steaks with herb seasoning and cook in a non-stick frypan or barbecue until cooked through. 3. Slice turkey steaks into strips and set aside. 4. Add all salad ingredients in a large bowl and drizzle with dressing. Toss to combine. 5. Serve into bowls and top with strips of turkey steak. Calories: 311 Protein: 35.3g Carbs: 10.0g Fat: 13.9g 30

31 Kick Start Phase Recipes Salads Prawn and Avocado Salad 600g (1lb 5oz) cooked prawn meat 2 cups fresh watercress, trimmed 2 cups snow peas, trimmed and sliced 2 cups Cos lettuce, shredded 1 large cucumber, thinly sliced 200g (7oz) avocado flesh Juice of 2 lemons Sea salt and black pepper 1. Add watercress, snow peas, lettuce and cucumber to a large bowl and toss to combine. 2. Serve salad into 4 bowls, then top with avocado and cooked prawns. 3. Drizzle with lemon juice and season with salt and pepper. Calories: 266 Protein: 30.0g Carbs: 5.3g Fat: 12.3g 31

32 Kick Start Phase Recipes Salads Taco Salad 1 sachet Old el Paso taco seasoning 1 large onion, finely diced 500g (1.1lb) kangaroo mince or other lean beef/lamb/chicken mince 150g (5oz) packet spinach leaves Jalapeño peppers (to taste) 1 large tomato, chopped 1 small cucumber, diced 2 tbsp. low fat cottage cheese 1 tbsp. olive oil 1. Sauté the onion in olive oil until just soft. 2. Add the mince and brown. 3. Add the seasoning and simmer for 5 minutes. Add a few teaspoons of water if needed. 4. Combine spinach, peppers, tomato and cucumber, plus any other salad ingredients you have on hand. 5. Serve mince over the top of salad and dollop with cottage cheese to serve. Calories: 232 Protein: 31.7g Carbs: 9.2g Fat: 6.5g 32

33 Kick Start Phase Recipes Dressings Balsamic Dressing Serves 2 ¼ cup balsamic vinegar 2 tbsp. lemon juice 2 tsp. Dijon mustard Stevia, to taste 1. Combine all ingredients and serve over salad or steamed/boiled vegetables. Calories: 35 Protein: 0.5g Carbs: 5.7g Fat: 0.3g 33

34 Kick Start Phase Recipes Snacks Choc Peanut Butter Pudding Serves 1 30g (1oz) scoop chocolate low carb whey protein powder 1 tbsp. natural peanut butter (or any other nut butter) Water to mix 1. Combine a small amount of water with protein powder in a bowl and mix to a thick but slightly runny consistency. 2. Add peanut butter and stir through. Either eat immediately, or put in the freezer for 5 minutes for a firmer set. Calories: 232 Protein: 25.2g Carbs: 8.6g Fat: 11.5g 34

35 Kick Start Phase Recipes Snacks Lemon and Coconut Protein Balls Serves 6 (2 balls per serve) 2 tbsp. desiccated coconut 1 cup almond meal 180g (6oz) vanilla protein powder Juice & finely grated zest of 1 lemon 1.5 tbsp. melted coconut oil 1. Place all ingredients into a bowl and stir until combined. 2. Add a splash of water, or until consistency is like a biscuit base mixture. 3. Firmly roll into 12 balls. Store in an airtight container in the fridge for up a week. Calories: 230 Protein: 22.9g Carbs: 4.9g Fat: 12.9g 35

36 Momentum Phase Recipes Breakfasts Banana Pancakes Serves 1 1/3 cup traditional oats 5 free range egg whites OR 3 egg whites and ¼ cup low fat cottage cheese (the addition of cottage cheese will make a fluffier pancake) 50g (2oz) banana chunks (or any fruit of your choice) Stevia and/or ground cinnamon to taste 1. In a blender, blend ingredients until a pancake batter is formed. 2. Lightly spray a pan with olive oil cooking spray and place over medium heat. 3. Pour batter into pan, making small or large pancakes. Cook both sides until set. Serve. Calories: 291 Protein: 22.1g Carbs: 36.6g Fat: 4.9g 36

37 Momentum Phase Recipes Breakfasts Caramelised Blueberry Crepe Serves 1 1/3 large ripe banana 1 whole free range egg 2 free range egg whites 1/3 cup fresh or frozen blueberries, thawed Ground cinnamon, to taste 1. With a fork, mash the banana in a bowl, then add the egg and egg whites and whisk together. 2. Coat a small non-stick frypan with olive oil cooking spray and place on medium heat. 3. Pour the mix into the pan and check regularly. The banana in the mix should turn brown and start to caramelise. 4. Gently flip the crepe and turn off the heat, only cooking the second side with remaining heat to seal the crepe and keep it fluffy. 5. Turn onto a plate so that the caramelised side face down. Add the blueberries and fold in half to cover. 6. Dust with cinnamon to serve. Calories: 159 Protein: 14.0g Carbs: 14.9g Fat: 4.5g 37

38 Momentum Phase Recipes Breakfasts Choc Oats Serves 1 1/3 cup traditional oats ½ cup water (or more for a thinner consistency) 20g (0.7oz) low carb chocolate protein powder 1 tsp. of raw cacao powder ½ tsp. of stevia 1. In a large bowl, combine the rolled oats, water, stevia and the raw cacao powder. 2. Cook in a microwave for about 1 minute. Stir, then microwave for a further 30 seconds to 1 minute. 3. Leave to cool for 2 minutes. 4. Mix the chocolate protein powder with a little water until it is a thick pouring consistency. Pour over the top of oats and serve. Calories: 250 Protein: 20.1g Carbs: 27.3g Fat: 5.7g 38

39 Momentum Phase Recipes Breakfasts Creamy Blueberry Crunch Serves 1 ½ cup low fat cottage cheese ¼ cup blueberries 75g (2.5oz) natural low fat yoghurt 15g (0.5oz) rice flakes (or other gluten free cereal) 2 tsp. pure maple syrup or 2 fresh medjool dates Stevia to taste 1. Sprinkle stevia over cottage cheese. 2. Add blueberries, top with yoghurt and cereal. 3. Drizzle over maple syrup if using, or instead, chop up fresh dates and add. Calories: 246 Protein: 17.3g Carbs: 36.2g Fat: 3.2g 39

40 Momentum Phase Recipes Breakfasts Quick & Easy Scrambled Eggs Serves 1 1 whole free range egg 3 free range egg whites ½ tsp. coconut oil or butter handful of baby spinach leaves 1 regular slice gluten free or wholemeal bread sea salt and pepper fresh parsley or basil to serve 1. Heat oil or butter in pan on high heat. 2. Whisk eggs and egg whites together. Pour into pan and add baby spinach. Stir gently until cooked. 3. Meanwhile, toast bread and when cooked, heap eggs onto toast and top with salt, pepper and parsley or basil. Calories: 238 Protein: 25.2g Carbs: 2.0g Fat: 13.8g 40

41 Momentum Phase Recipes Breakfasts Strawberries & Cream Smoothie Serves 1 30g (1oz) vanilla whey protein powder 2 tbsp. low fat natural or Greek yoghurt ½ cup fresh or frozen strawberries (or other berries of your choice) 1 cup organic almond milk 4 ice cubes 1. Blend all ingredients and serve in a glass. Calories: 200 Protein: 24.9g Carbs: 11.1g Fat: 5.2g 41

42 Momentum Phase Recipes Beef Curry 1 brown onion, diced 2 tbsp. red curry paste 1 tsp. ground cumin 1 tsp. ground cinnamon 1.5 tbsp. natural peanut butter 165ml can light coconut milk 1 ¼ cups salt-reduced beef stock 500g (1.1lb) beef topside, diced 1 tsp. lemon zest, finely chopped 1 small sweet potato (200g/7oz), peeled, chopped 1 cup green beans, topped, halved 2 cups cauliflower, cut into flowerets 1. Place all ingredients except green beans and cauliflower into a slow cooker, cover and set to LOW. Cook for 7 hours. Alternatively, brown beef in a large stockpot over medium-high heat. Add all ingredients except cauliflower and green beans, lower heat, cover and simmer for 1 hour, stirring occasionally. 2. Add green beans and cauliflower. Cook for a further hour. *NOTE: this is a mild curry. For a hotter curry, simply add a little chilli powder to your taste. Calories: 356 Protein: 35.4g Carbs: 18.5g Fat: 14.5g 42

43 Momentum Phase Recipes Chicken Casserole 1 tbsp. olive oil 400g (14oz) chicken breast fillets, cubed 2 medium leeks, trimmed, halved, sliced 1 red capsicum (bell pepper), chopped 2/3 cup green beans, sliced 4 rashers shortcut bacon, trimmed, chopped 2 garlic cloves, crushed 1/2 cup dry white wine 2 tbsp. fresh thyme leaves 1 tbsp. plain flour (or your choice of gluten free flour) 2 cups salt-reduced chicken stock 200g (7oz) button mushrooms, quartered 2 cups (approx. 750g/10.5oz) mashed sweet potato 1. Preheat oven to 180 C (355 F). Heat half the oil in a heavy-based, flameproof casserole dish over medium-high heat. Cook chicken, in batches, for 5 to 6 minutes or until golden. Transfer to a bowl. 2. Heat remaining oil in dish. Add leek, capsicum, beans, bacon, garlic and thyme. Cook, stirring, for 3 minutes or until leek has softened. Add wine. Bring to the boil. Stir in flour. Cook for 1 minute. Slowly add stock, stirring constantly. Return chicken to dish. Add mushrooms. 3. Cover. Bring to the boil. Transfer to oven. Bake for 1 hour. Remove lid. Bake, uncovered, for 30 minutes or until chicken is tender. Serve with mashed sweet potato. Calories: 357 Protein: 33.5g Carbs: 30.0g Fat: 7.1g 43

44 Momentum Phase Recipes Chilli Con Carne 1 large onion, chopped 1 garlic clove, crushed 1 tsp. cayenne pepper 2 tsp. paprika 1 tsp. dried oregano 2 tsp. ground cumin 400g (14oz) extra lean beef mince 1 ½ cups salt-reduced beef stock 400g (14oz) can diced tomatoes ½ cup tomato paste 300g (10.5oz) can red kidney beans, drained and rinsed 1. Spray a large saucepan with olive oil cooking spray and place over medium heat. Add onion and garlic and cook for 4-5 minutes, until soft. Stir in the cayenne pepper, paprika, oregano and cumin. 2. Add the beef and cook for 6-7 minutes, or until just browned. Reduce the heat to low and add the stock, tomato and tomato paste. Cook for 20 minutes, stirring frequently. 3. Stir in the kidney beans and simmer for 5 minutes. Calories: 323 Protein: 30.9g Carbs: 26.3g Fat: 8.8g 44

45 Momentum Phase Recipes Chilli Prawn Skewers with Mango Salad Serves 2 20 green large prawns (shrimp) 1 large mango (350g/12oz flesh), peeled, diced 1/2 cucumber, diced 1 cup fresh coriander (cilantro) lime wedges, to serve 4-6 bamboo skewers Marinade: 3 small red chillies, deseeded, finely chopped 1 tbsp. olive oil 2 limes, juiced 2 tbsp. brown sugar (or stevia if preferred) 2 tbsp. fish sauce 2 garlic cloves, crushed 1. Soak skewers in cold water for 10 minutes. Peel and devein prawns, leaving heads and tails intact. Thread onto skewers. Place into a large ceramic dish. 2. Make marinade: Place all ingredients into a screw-top jar. Shake well until sugar dissolves. Pour half the marinade over prawns. Turn to coat. Cover and refrigerate for 30 minutes. 3. Place mangoes, cucumber and coriander into a bowl. Pour over remaining marinade. Toss to combine. Set aside. 4. Preheat a barbecue or non-stick frypan on medium-high heat. Cook prawns, turning and basting with marinade occasionally, for 3 minutes or until flesh is cooked through. Serve prawns with mango salad and lime wedges. Calories: 355 Protein: 18.4g Carbs: 40.8g Fat: 9.5g 45

46 Momentum Phase Recipes Creamy Baked Sweet Potatoes 2 x 300g (10oz) sweet potatoes 2 cups low fat cottage cheese 100g (3.5oz) lean bacon, chopped, cooked and cooled 2 handfuls of finely chopped baby spinach ¼ tsp. table salt ¼ tsp. black pepper 4 tbsp. chopped spring onions/scallions 1. Preheat oven to 200 C (390 F). Leaving skin on, halve sweet potatoes lengthways. Wrap each portion in aluminium foil and place in the oven for 30 minutes. 2. Remove potato halves from the oven and allow to cool slightly before removing the foil. Scoop out flesh of potatoes, leaving only about ¼ of potato flesh in potato skin. Place these potato skins on a baking sheet and bake for a further 10 minutes, until lightly browned. 3. While potato skins bake, pan fry bacon for 2 minutes or until cooked. Add spinach toward the end and cook for a further 2 minutes, or until spinach is wilted. Combine scooped out potato flesh, bacon, spinach, cottage cheese, salt and pepper in a medium bowl. 4. Remove skins from oven and divide spinach mixture evenly into each potato half; bake until warmed through, about 5-10 minutes. The filling may overspill so you may like to bake these in individual bowls to keep ingredients together. Remove potato cases from oven and top each half with about 1 tbsp. of chopped spring onions/scallions. Calories: 254 Protein: 21.3g Carbs: 29.5g Fat: 4.4g 46

47 Momentum Phase Recipes Dilly Lemon & Maple Baked Chicken 600g (1lb 5oz) skinless chicken breast fillets 2 tbsp. grainy Dijon mustard 2 tbsp. pure maple syrup 2 tbsp. lemon juice 2 tsp. lemon zest 1 tbsp. olive oil 1 tbsp. balsamic vinegar 2 garlic cloves, minced 1/4 tsp. salt 1/4 tsp. pepper 2 tbsp. fresh dill, chopped 1. Place chicken in a large bowl or ziplock bag. Mix remaining ingredients together in a separate bowl. Marinate chicken for at least one hour or overnight. 2. Preheat oven to 180 C (355 F). Line a baking dish with baking paper. Pour chicken and leftover marinade into the baking dish and bake uncovered for 35 min. 3. Serve with 1/2 cup cooked brown or basmati rice or 150g (5oz) sweet potato and green veggies. Nutritional Information - with cooked brown rice (per serve) Calories: 317 Protein: 30.9g Carbs: 28.2g Fat: 7.5g 47

48 Momentum Phase Recipes Fish Pie 1 brown onion, chopped 1 large carrot, peeled and chopped 1 zucchini, chopped 3 celery stalks, chopped 1 cup sliced mushrooms 3 tbsp. plain flour (or any gluten free flour) 2 cups skim milk ½ cup shredded low fat cheese 2 tsp. wholegrain mustard 2 tbsp. lemon juice 2 tbsp. fresh parsley (or 2 tsp. dried) 400g (14oz) firm white fish ½ cup frozen peas 150g (5oz) potato, peeled 200g (7.5oz) sweet potato, peeled 2 tsp. olive oil 1. Preheat oven to 200 C (400 F). Lightly grease a 10 cup-capacity baking dish. Coat a large saucepan with olive oil cooking spray over medium heat. Add onion, carrot, zucchini, mushrooms and celery. Cook, stirring occasionally, for 10 minutes or until onion has softened. 2. Add flour. Cook, stirring, until coated. Gradually stir in milk. Cook for 5 minutes or until mixture boils and thickens. Stir in cheese, mustard, lemon juice and parsley. Remove from heat. Add fish. Stir to combine. Season with salt and pepper. 3. Grate sweet potato and potato into a bowl. Squeeze out excess moisture. Add oil. Stir to coat. Spoon fish mixture into prepared dish. Spoon over potato mixture. Bake for 30 minutes or until golden. Serve. Calories: 341 Protein: 31.0g Carbs: 30.3g Fat: 8.8g 48

49 Momentum Phase Recipes Grilled Pork Loin with Pineapple Salsa 500g (1.1lb) lean pork tenderloin 1 tbsp. tomato paste 1 tbsp. chilli paste (mild or hot) ½ cup pineapple or orange juice 3 tbsp. lime juice 1 tbsp. coconut oil 1 small pineapple, diced into 1 inch cubes 1 large red capsicum, seeded and thinly sliced ¼ small red onion, finely chopped ¼ cup chopped fresh basil 1. Mix tomato paste with the chilli paste. Combine with orange juice, lime juice and olive oil in a bowl. Add pork and marinate at least 3 hours (if possible). 2. Heat a large pan over high heat and brown pork fillets until cooked through. Set aside to rest. 3. Add pineapple chunks to pan, stirring occasionally until golden. 4. Add pineapple or orange juice and stir one minute. Remove from heat. 5. Combine pineapple in a bowl with capsicum, onion and basil. Divide between four plates. 6. Top with pork tenderloins and serve. Calories: 245 Protein: 32.1g Carbs: 11.4g Fat: 6.8g 49

50 Momentum Phase Recipes Grilled Salmon with Lime Butter Sauce 4 x 140g (5oz) salmon fillets 1 tsp. finely grated fresh lime zest Lime Butter Sauce: 1 large garlic clove, chopped 2 tbsp. fresh lime juice 1/2 tsp. salt 1/2 tsp. black pepper 2 tbsp. unsalted butter, melted 1. Season salmon all over with salt and pepper, then grill or barbecue on medium heat for 4 minutes. Turn fillets over for a further 4 minutes, or until cooked through. 2. Puree garlic with lime juice, salt and pepper in a blender until smooth. Add melted butter and blend for a further 30 seconds. 3. Sprinkle fillets with zest and top each with lime butter sauce.serve with a leafy salad. Calories: 359 Protein: 29.2g Carbs: 0.2g Fat: 26.9g 50

51 Momentum Phase Recipes Hot and Spicy Chicken 500g (1.1lb) chicken breasts, diced 2 tsp. coconut oil 2 garlic cloves, finely chopped 1 1/2 tsp. ground cinnamon 3 tsp. ground cumin 1/2 tsp. ground turmeric 3 tbsp. lemon juice 1/4 cup sultanas 2 tbsp. pine nuts 1 small orange, peeled, halved and sliced 4 tbsp. fresh mint, finely chopped 1. Fry the garlic and chicken in a heated pan with coconut oil for 5 minutes until lightly browned. 2. Add cinnamon, cumin, turmeric, lemon juice and sultanas and simmer for a further 10 minutes, adding more lemon juice if necessary. 3. Stir in pine nuts, orange slices and fresh mint and heat for a further 1-2 minutes. Serve. Calories: 353 Protein: 39.0g Carbs: 13.4g Fat: 14.3g 51

52 Momentum Phase Recipes Kheema Matar 2 onions, roughly chopped 4 garlic cloves, chopped 1 inch piece of ginger, peeled and roughly chopped 2 red chillies 1 tbsp. olive oil 2 bay leaves 500g (1.1lb) lean beef mince ½ tsp. chicken stock powder 2 tbsp. tomato paste ¼ tsp. ground turmeric ½ tsp. chilli powder (optional) 2 tbsp. ground coriander 2 tbsp. ground cumin 2 tbsp. low fat yogurt 1 tsp. salt 1 tsp. of ground black pepper ¼ tsp. garam masala 5 tbsp. chopped coriander leaves 4 large iceberg lettuce leaves 1. Put the onion, garlic, ginger and chillies in a food processor and process until finely chopped. 2. Heat the oil in a heavy based frypan (one that you have lid for) over medium heat, add the onion mixture and bay leaves and fry for 3-4 mins, or until golden brown. 3. Add the mince and cook until browned, stirring occasionally to prevent sticking. 4. Add the chicken stock powder and tomato paste, stir and lower the heat. Add the turmeric, chilli powder, coriander and cumin and stir for 1 minute. Add the yoghurt, salt and pepper and continue frying for a few mins until well combined. Add ¾ cup of water gradually, stirring. 5. Cover and cook the mince for another 15 mins over low heat. 6. Add the garam masala and chopped coriander, stir to combine. Scoop into 4 large lettuce leaves and serve. Calories: 335 Protein: 31.5g Carbs: 10.0g Fat: 17.0g 52

53 Momentum Phase Recipes Lemon Baked Fish 4 x 150g (5oz) of any low fat white fish fillets 1 lemon, julienned zest and juice Sprigs of fresh dill or thyme Ground black pepper 1. Preheat oven to 180 C (355 F) 2. Lay the fish fillets in one or two oven bags. Place a small amount of zest on each fillet with one or two sprigs of dill or thyme. Sprinkle over the lemon juice and ground black pepper. 3. Seal the bags, pierce 3-4 holes in the sealed end. Place in a shallow oven-proof dish and bake oven for minutes until the fish is just cooked, or microwave on high for 2-3 minutes. 4. Untie the oven bag, carefully remove fish and serve with steamed vegetables if using in Kick-Start Phase. Add a side of Healthy Oven Fries or New Potato Salad in the Momentum Phase. Calories: 195 Protein: 31.9g Carbs: 2.4g Fat: 5.3g 53

54 Momentum Phase Recipes Moroccan Soup Serves 6 1 onion, diced 2 cloves garlic, crushed 1 red capsicum, chopped 1 zucchini, chopped 4 button mushrooms, chopped 2 tsp. ground cumin 500g (1.1lb) chicken breast fillets, diced 2 tsp. ground turmeric 1 tsp. ground cinnamon 400g (14oz) can chopped tomatoes 400g (14oz) can chickpeas, drained and rinsed 2 cups (500mls) chicken stock 1 cup fresh coriander (cilantro), chopped 1. Heat some olive oil spray in a heavy based saucepan and cook the onion and garlic for 3 minutes, or until soft. Add the spices, capsicum, zucchini, mushrooms and chicken and cook, stirring, for a further 5 minutes, or until chicken is cooked through and vegetables are tender. 2. Add the tomatoes, chickpeas and stock and cook at a gentle simmer for about 25 minutes. 3. Stir through the coriander and serve. Calories: 361 Protein: 27.8g Carbs: 26.1g Fat: 3.8g 54

55 Momentum Phase Recipes Nicoise Salad 12 (about 600g/1lb 5oz) baby coliban (chat) potatoes 300g (10.5oz) green beans, topped 4 whole free range eggs 2 tbsp. extra virgin olive oil 1 tbsp. red wine vinegar 1 tsp. Dijon mustard Pinch of sugar 425g (15oz) tinned tuna in springwater, drained 12 cherry tomatoes, halved 1/3 cup kalamata olives 1 cup fresh continental parsley leaves 1. Cook the potatoes in a saucepan of boiling water for 10 minutes or until just tender. Transfer the potatoes to a chopping board. Halve. Add the beans to the pan and cook for 2-3 minutes or until bright green and tender crisp. Run under cold water. Drain. 2. Meanwhile, place eggs in a saucepan of cold water. Bring to the boil over high heat. Reduce heat to medium and gently boil, uncovered, stirring occasionally, for 6-7 minutes. Drain and cool under cold running water. Peel and quarter. 3. Whisk together the oil, vinegar, mustard and sugar in a jug until combined. Season with salt and pepper. Flake the tuna into large pieces. 4. Divide the potato, beans, egg, tuna, tomato, olives and parsley evenly among serving bowls. Drizzle over the dressing. Season and serve. Calories: 357 Protein: 28.8g Carbs: 20.7g Fat: 16.1g 55

56 Momentum Phase Recipes Pad Thai 150g (5oz) dry thick rice noodles 3 spring onions, white section thinly sliced 1/4 cup lime juice 2 tbsp. fish sauce 2 tsp. brown sugar 400g (14oz) chicken breast fillets, thinly sliced 1 cup green beans, trimmed, halved 1 large carrot, halved lengthways, thinly sliced diagonally 2 whole free range eggs, lightly beaten 2 tbsp. raw peanuts, roughly chopped 1/2 cup fresh coriander (cilantro) leaves 1. Place noodles in a large, heatproof bowl. Cover with boiling water. Stand for 10 minutes or until tender. Drain well. 2. Combine lime juice, fish sauce and sugar in a small bowl. 3. Spray a wok with cooking spray. Heat over medium-high heat. Add chicken. Stir-fry for 8-10 minutes or until golden. Transfer to a plate. 4. Add beans, carrot, onion and 2 tablespoons cold water. Stir-fry for 4 minutes or until tender. Make a well in centre of vegetables. Add egg. Cook, stirring occasionally, for 1 minute or until set. Roughly break into pieces. 5. Add noodles, sauce mixture, chicken, peanuts and coriander. Stir-fry for 1 to 2 minutes or until combined and heated through. Serve. Calories: 335 Protein: 29.4g Carbs: 39.1g Fat: 5.5g 56

57 Momentum Phase Recipes Spicy Chicken Stir Fry 4 dried shiitake mushrooms 1 ½ cups boiling water 200g (7oz) dried rice noodles 1 red onion, cut into thin wedges 2 garlic cloves, crushed small hunk fresh ginger, cut into thin slices 1 tbsp. chopped fresh red chilli 400g (14oz) chicken breast, cut into thin strips 1 red capsicum (bell pepper) cut into thin strips 400g (14oz) broccoli, cut into florets 1 cup green beans, topped and halved 1 ½ tbsp. salt-reduced soy sauce 2 tbsp. mirin (rice wine) 1 bunch coriander (cilantro) leaves 1. Place mushrooms in a heatproof bowl, cover with boiling water and let stand for 15 minutes. Drain, reserving liquid and squeezing out any excess. Remove stalks and discard, then thinly slice the remaining mushrooms. Place the noodles in a heatproof bowl and cover with boiling water. Let stand for 5 minutes. Drain. 2. Meanwhile, heat a non-stick wok or frypan over high heat and coat with olive oil cooking spray. Add the onion and cook for 2-3 minutes. Add the garlic, ginger and chilli and cook for a further minute. 3. Add the chicken and cook for 4-5 minutes, or until almost cooked through. Add the capsicum, broccoli, beans, mushrooms and 3 tablespoons reserved mushroom liquid and stir-fry for 2-3 minutes or until vegetables are tender. Add soy sauce, mirin, coriander and noodles, and season with pepper. Toss until well combined and serve immediately. Calories: 335 Protein: 29.0g Carbs: 53.2g Fat: 3.0g 57

58 Momentum Phase Recipes Salads Chicken Pasta Salad 300g (10oz) pre-cooked chicken breast, shredded 250g (9oz) uncooked gluten free or wholemeal pasta 2 punnets cherry tomatoes, halved 1 red onion, roughly chopped 2 tbsp. red wine vinegar 1 cup fat free natural yoghurt 1 tbsp. Dijon mustard Small handful fresh chopped basil leaves ¼ tsp. garlic powder Salt and pepper to taste 1. Cook the pasta as per package instructions. Drain and run under cold water to cool. 2. Chop the tomatoes, onion and basil. 3. In a large bowl combine the vinegar, mustard and garlic powder and mix well. 4. Add all other ingredients, including veggies, pasta and chicken and toss to combine. 5. Season with salt and pepper and serve! Calories: 320 Protein: 31.8g Carbs: 36.5g Fat: 3.7g 58

59 Momentum Phase Recipes Salads Quinoa Chicken Salad 400g (14oz) chicken breast or tenderloins ½ cup quinoa 1 cup cold water 250g (9oz) sweet potato, cut into cubes and baked in oven 1 cups broccoli, cut into small florets 1 red onion, thinly sliced 1 garlic clove, crushed 1 tsp. white wine vinegar 1 tbsp. orange rind, grated Juice from 1 orange A couple of handfuls of fresh mint 1. Place the chicken into a steamer and cook over simmering water for approximately 12 minutes. Set aside to cool and then shred or slice finely 2. Meanwhile, combine quinoa and water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes. Set aside to cool. 3. Steam broccoli until just tender then cool slightly. 4. Make dressing by mixing together the vinegar, garlic, orange rind and juice. 5. In a bowl gently mix together the quinoa, chicken, veggies, including onion, and mint. 6. Pour the dressing over the top and serve. Calories: 320 Protein: 37.7g Carbs: 26.5g Fat: 5.1g 59

60 Momentum Phase Recipes Sides Healthy Oven Fries Serves 1 250g (9oz) baking potato, scrubbed well 1 free range egg white, beaten 1 tbsp. paprika 1/2 tsp. garlic powder 1 dash salt and pepper Olive oil cooking spray 1. Preheat oven to 200 C (400 F). 2. Combine the beaten egg white, paprika, garlic powder, salt and pepper in a small bowl and mix well. 3. Cut the potato into 1cm (1/2 inch) spears. Toss the potatoes in the coating mixture. 4. Line a baking tray with non-stick foil and coat with cooking spray. Arrange the potato spears in a single layer on the foil then spray the potatoes with a light layer of cooking spray. Dust with additional salt or paprika if desired. 5. Bake for 30 minutes, turning once. Serve when golden and crispy. Calories: 216 Protein: 5.7g Carbs: 42.5g Fat: 1.1g 60

61 Momentum Phase Recipes Sides New Potato Salad 450g (1lb) new potatoes, scrubbed 75g (2.5oz) low fat natural yoghurt 2 tbsp. parsley, chopped 1/2 tsp. Dijon mustard 2 tsp. red or white wine vinegar Pepper, to taste 1. Put the potatoes in a saucepan of water and cook for about 15 minutes, until tender. Drain and cool. 2. For the dressing, mix together the yoghurt, parsley, mustard, wine vinegar and pepper in a bowl. 3. Leave the potatoes whole if very small, or cut into smaller pieces if large. Toss gently through the dressing. 4. Transfer to a serving dish and garnish with parsley. Calories: 159 Protein: 5.7g Carbs: 33.5g Fat: 0.2g 61

62 Vegetarian Recipes - All Phases Breakfasts Quinoa Porridge with Banana & Walnuts Serves 2 ½ cup quinoa 1 cup of cold water ½ medium banana, sliced ½ cup of almond milk (unsweetened) 10 half walnuts, chopped 2 tbsp. low fat Greek yoghurt (or coconut yoghurt) pinch of ground cinnamon, to serve 1. Combine quinoa and water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes. 2. Pour quinoa into serving bowl and pour over the almond milk. 3. Add banana and place it on top of the quinoa along with yoghurt and walnuts. Stir through gently. 4. Sprinkle cinnamon on top and serve. Calories: 267 Protein: 9.2g Carbs: 35.2g Fat: 9.5g 62

63 Vegetarian Recipes - All Phases Breakfasts Scrambled Eggs with Avocado Serves 2 2 whole free range eggs 2 free range egg whites 1/2 cup low fat milk 2 tbsp. fresh parsley, chopped 2 cups baby spinach 1 small avocado, sliced ½ punnet cherry tomatoes 1. Whisk eggs, egg whites, milk and parsley in a microwave-safe bowl until well combined. Season with freshly ground black pepper. 2. Place bowl in microwave for 30 seconds, remove and whisk with the back of a fork. Repeat twice more, until eggs are fluffy. 3. Meanwhile, place baby spinach in a small heatproof bowl, and cover with boiling water. Set aside for 1 minute to wilt. Drain well. 4. Divide baby spinach, scrambled eggs and avocado between plates. Scatter with the tomatoes, and season with pepper. Calories: 242 Protein: 14.6g Carbs: 7.3g Fat: 16.9g 63

64 Vegetarian Recipes - All Phases Classic Minestrone Soup Serves 6 2 large onions, finely chopped 2 cloves garlic, finely chopped 4 carrots, roughly chopped 2 stalks celery, sliced ½ cauliflower, cut into 2cm flowerets 140g (5oz) green beans, cut into 2cm pieces 2 zucchini, chopped 1 tbsp. dried Italian herbs 4 cups vegetable stock 400g (14oz) can chopped tomatoes 1 cup frozen peas 250g (9oz) savoy cabbage, thinly sliced 400g (14oz) can cannellini beans, drained and rinsed 1 3 cup flat-leaf parsley 2 tbsp. parmesan cheese shavings 1. Coat a large heavy-based saucepan with olive oil cooking spray and place over medium-low heat. Cook the onion and garlic, stirring often, for 5 minutes or until the onion is soft. 2. Add the carrot, celery, cauliflower, green beans and zucchini. Cook, stirring often, for 5 minutes or until soft. Stir in the Italian herbs, stock and tomatoes. Increase heat to medium and bring to the boil. Reduce heat to low and simmer for 30 minutes. 3. Add the peas, cabbage, cannelini beans and parsley and cook for 5 minutes. Season with pepper. Ladle the soup among serving bowls and top with parmesan. Calories: 200 Protein: 10.9g Carbs: 25.2g Fat: 3.1g 64

65 Vegetarian Recipes - All Phases Broccoli Quinoa Frittata Serves 1 ¼ cup quinoa 1/2 cup cold water 1 cup broccoli florets, lightly steamed or microwaved 2 free range egg whites 1 whole free range egg 1 tbsp. low fat milk 1 tbsp. low fat shredded cheese Sea salt and pepper, to taste 1. Combine quinoa and water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes. Set aside to cool. 2. In a small bowl, whisk together the egg whites, egg and milk. Season with salt and pepper. 3. Coat a small non-stick skillet with olive oil cooking spray and place over medium heat. 4. Place cooked quinoa and broccoli in the pan. Add egg mixture and cook until just set around the edges. Sprinkle cheese on top. 5. Place pan under the grill until cheese is melted and edges are just starting to turn golden. Serve. NOTE: Frittatas can be cooked and individually frozen. Calories: 322 Protein: 27.0g Carbs: 29.0g Fat: 10.1g 65

66 Vegetarian Recipes - All Phases Cannellini Bean Stew with Sweet Potato Mash 1 onion, chopped 2 cloves garlic, crushed 2 carrot, chopped 2 celery stalks, chopped 2 x 400g (14oz) cans diced tomato 2 zucchini, chopped 3/4 cup liquid vegetable stock 2 x 400g (14oz) can cannellini beans, rinsed 1 tbsp. dried Italian herbs 600g (1lb 5oz) sweet potato, peeled, chopped ¼ cup low fat milk ½ cup fresh basil leaves, to serve 1. Spray a large saucepan with olive oil cooking spray, and heat over medium heat. Add onion, garlic, carrot and celery. Cook, stirring often, for 4 minutes or until soft. 2. Add tomatoes, zucchini and stock. Bring to a simmer and cook for 20 minutes or until the vegetables are tender and liquid has reduced. Stir in beans and herbs and season with freshly ground pepper. 3. Meanwhile, boil, steam or microwave the sweet potato. Add the milk and mash with the back of a fork until smooth. 4. Divide the mash between bowls. Top with the stew and sprinkle with the basil to serve. Calories: 331 Protein: 15.5g Carbs: 55.6g Fat: 1.9g 66

67 Vegetarian Recipes - All Phases Chickpea & Sweet Potato Patties 1 onion, chopped 2 tsp. garam masala 2 tsp. Korma curry paste or 1 tsp curry powder 250g (9oz) sweet potato, peeled and chopped ¼ cup orange juice 400g (14oz) can chickpeas, drained and rinsed ½ cup quinoa, cooked 1 whole free range egg 2 tbsp. olive oil ½ cup low fat natural yoghurt 2 cups mixed lettuce leaves 1. Spray a small saucepan with olive oil cooking spray and heat over medium heat. Add the onion, garam marsala, curry paste or powder and sweet potato. Cook, stirring, for 2 minutes. Add the orange juice and bring to a simmer. Cook, covered, for 15 minutes or until the sweet potato is tender and the liquid is absorbed. Set aside to cool slightly. Mash until smooth. 2. In a separate bowl roughly mash the chickpeas. Add the sweet potato, quinoa and egg. Stir until well combined. Cover and put in the fridge for 1 hour or longer. 3. Shape the mixture into 12 patties. Heat half the oil in a large non-stick frying pan over medium heat. Add half the patties and cook for 2-3 minutes each side or until golden brown. Transfer to a plate and repeat with the remaining oil and patties. 4. Serve the patties with the yoghurt and mixed lettuce. Calories: 289 Protein: 11.5g Carbs: 29.1g Fat: 12.9g 67

68 Vegetarian Recipes - All Phases Creamy Chickpea Salad Serves 2 400g (14oz) can chickpeas, drained and rinsed 2 medium cucumbers, cubed ½ punnet cherry tomatoes, halved 1 medium red capsicum (red pepper), diced ½ red onion, diced 100g (3.5oz) avocado, diced Dressing: 2 tsp. olive oil 2 tbsp. low fat natural yoghurt 1 tsp. lemon juice 1 tsp. white wine vinegar 1. Place salad ingredients in a large bowl, toss to combine. 2. Combine dressing ingredients in a jar and shake vigorously. Drizzle over salad mix and serve into 2 bowls. Calories: 352 Protein: 15.2g Carbs: 28.1g Fat: 16.1g 68

69 Vegetarian Recipes - All Phases Deviled Egg Salad 8 boiled free range eggs ½ cup low fat natural yoghurt 2 tbsp. Dijon mustard ½ tbsp. white wine vinegar 2 tsp. paprika 8 cups Cos lettuce, chopped Salt and pepper to taste 1. Peel and halve the eggs. Remove yolks into a bowl. 2. Add the yoghurt, mustard, vinegar and paprika to the yolks and mash to form a smooth consistency. 3. Spoon or pipe mix back into egg halves evenly. 4. Divide lettuce among 4 plates and top with 4 egg halves on each plate. 5. Season with salt and pepper and serve. Calories: 186 Protein: 14.5g Carbs: 6.7g Fat: 11.2g 69

70 Vegetarian Recipes - All Phases Eggplant & Lentil Stacks 2 large eggplants (aubergine), cut crossways into twelve 1.5cm-thick slices 2 x 400g (14oz) cans brown lentils, rinsed 4 spring onions, ends trimmed, thinly sliced 1/2 cup fat free semi-dried tomatoes, chopped 1 tbsp. red wine vinegar 2 tbsp. olive oil 110g (4oz) low fat feta, crumbled 1/3 cup fresh basil, shredded 1 cup rocket (arugula) leaves 1. Heat a large non-stick frypan over medium-high heat. Spray the eggplant with olive oil cooking spray. Add half the eggplant to the pan and cook for 6 minutes each side or until tender and golden. Repeat with remaining eggplant. 2. Meanwhile, place the lentils, onions and tomatoes in a bowl. Drizzle over the vinegar and half the oil. Season with salt and pepper. Toss to combine. 3. Place 1 eggplant slice on each serving plate. Divide half the lentil mixture among the eggplant slices. Top with half the feta. Sprinkle with half the basil. Continue layering with the remaining eggplant, lentil mixture, feta and basil, finishing with a slice of eggplant. Top with the rocket. Drizzle over the remaining olive oil to serve. Calories: 273 Protein: 17.0g Carbs: 16.4g Fat: 13.8g 70

71 Vegetarian Recipes - All Phases Falafels Serves 2 (makes 8 falafels) 400g (14oz) can chickpeas, drained and rinsed 1 tsp. olive oil 1 2 tsp. ground cumin 1 8 tsp. cayenne pepper 1 8 tsp. turmeric 1 garlic clove, finely chopped 1 tbsp. freshly squeezed lemon juice 1 carrot, finely grated 1 tbsp. chopped fresh coriander (cilantro) 1 tsp. sesame seeds pepper to taste 2/3 cup low fat natural yogurt 2 tbsp. fresh mint, chopped 1. Preheat oven to 200 C (400 F). Line a baking tray with baking paper. 2. Place the chickpeas in a bowl with oil and use a potato masher to mash them until smooth. Mix in the cumin, cayenne pepper, turmeric, garlic, lemon juice, carrot, coriander and pepper. Alternatively, mix all the ingredients, except the carrot and coriander, in a food processor. Transfer the mixture to a bowl and stir in the carrot and coriander. 3. Shape the mixture into 8 flat, round patties, each about 3 cm across, and place them on the baking sheet. Sprinkle with sesame seeds. Bake for 15 to 20 minutes or until crisp and lightly browned, turning over halfway through cooking time. 4. Mix together yoghurt and mint. Add pepper to taste and serve drizzled over falafels. Serve with leafy salad. Calories: 217 Protein: 12.6g Carbs: 26.0g Fat: 5.0g 71

72 Vegetarian Recipes - All Phases Leek & Lentil Soup a la Florentine 1 tbsp. olive oil 250g (8oz) red lentils 2 tsp. salt reduced soy sauce 1 tbsp. dried basil 1 tsp. dried oregano 1 large leek (white part only), chopped, rinsed 2 carrots, peeled and chopped 2 cups of broccoli florets, chopped 1 ½ litres water 2 tbsp. fresh parsley or basil, to serve 1. Put oil in a non-stick saucepan and place over low heat. Gently fry the lentils, soy sauce, basil and oregano for 2 minutes, stirring constantly. 2. Add the chopped vegetables and continue stirring for a further 3 minutes. 3. Add water and simmer for 1 hour, adding more water if required. 4. For variation, place ½ - ¾ soup in blender and puree, returning pureed soup to the saucepan. 5. Garnish with fresh parsley or basil to serve. Calories: 280 Protein: 18.8g Carbs: 30.0g Fat: 6.2g 72

73 Vegetarian Recipes - All Phases Lentil & Pinenut Loaf 1 tbsp. olive oil 1 large brown onion, sliced 2 tsp. raw sugar 400g (14oz) can lentils, drained and rinsed 1 tbsp. lemon juice 2 whole free range eggs, beaten 60g (2oz) pinenuts 85g (3oz) crumbled low fat feta ¼ cup fresh basil, roughly chopped 1 tsp. cracked black pepper 1. Preheat oven to 180 C (355 F) 2. Grease and line a 1 litre loaf tin with baking paper. 3. Place a small non-stick frypan over high heat. Add olive oil, onion and sugar to the pan and cook, stirring for 15 minutes, to caramelise. 4. In the meantime, blend half the lentils, half the pinenuts and lemon juice in a food processor until smooth. 5. Transfer lentil mix to a separate bowl and combine with all remaining loaf ingredients including the caramelized onion. Mix well. Pour mixture into prepared loaf tin. 6. Bake for 40 mins. Remove from oven and leave to cool slightly in the pan. 7. Cut into slices and serve with a side salad. Calories: 288 Protein: 14.8g Carbs: 9.8g Fat: 20.5g 73

74 Vegetarian Recipes - All Phases Lentil & Spinach Curry 1 onion, finely chopped 1 tbsp. Korma curry paste 2 tbsp. tomato paste 2 x 400g (14oz) can brown lentils, drained and rinsed 2 carrots, finely chopped 2 cups cauliflower florets 300g (10.5oz) frozen green peas 1 cup vegetable stock 2 cups baby spinach, chopped 4 tbsp. low fat natural yoghurt 1/2 cup fresh coriander (cilantro), chopped 2 wholemeal pita pockets 1. Spray a saucepan with olive oil spray and heat over medium heat. Add onion and cook, stirring, for 2 minutes or until soft. Add curry paste and tomato paste. Cook, stirring, for 1 minute. 2. Add lentils, carrot, cauliflower, peas and stock to pan. Stir to combine. Bring to the boil. Reduce heat to medium-low, then cover and simmer for 20 minutes or until vegetables are tender. 3. Season curry with freshly ground black pepper. Add spinach and stir through until wilted. 4. Divide curry between bowls. Top with yoghurt and coriander, and serve with half a warmed pita pocket each. Calories: 259 Protein: 15.2g Carbs: 35.4g Fat: 3.0g 74

75 Vegetarian Recipes - All Phases Nutty Brown Rice Salad Serves 2 1 cup cooked brown rice 1 tsp. chopped garlic 1 tbsp. soy sauce 1 tbsp. lemon juice 1 tbsp. olive oil 1 cup chickpeas 1 tbsp. mixed nuts/seeds (ie: walnuts, almonds, sunflower seeds etc.) 1 small red capsicum, finely chopped 1 spring onion, finely chopped 2 handfuls baby spinach, roughly chopped 4 button mushrooms, sliced 2 sticks celery, finely chopped 1. Combine garlic, soy, lemon juice and olive oil and stir through rice while still warm. 2. Stir remaining ingredients through rice mixture. 3. Allow to cool slightly before refrigerating. Best served cold. Calories: 304 Protein: 13.3g Carbs: 42.7g Fat: 6.1g 75

76 Vegetarian Recipes - All Phases Quinoa Patties Serves 2 (2 patties per serve) ½ cup cooked quinoa Large handful of baby spinach ½ red onion, finely chopped 25g (1oz) reduced fat cheese, grated 2 whole free range eggs Salt and pepper to taste Spices to taste e.g. Moroccan seasoning 2 tbsp. tomato salsa 1. Whisk eggs in a medium bowl. Add the remaining ingredients. 2. Add salt and pepper and spices to taste, stir well to combine ingredients. 3. Coat a non-stick frypan with olive oil cooking spray and place over medium heat. 4. Spoon the mixture into 4 patties and cook for a few minutes on each side. 5. Serve 2 patties per plate and top with a tablespoon of salsa. Calories: 186 Protein: 13.0g Carbs: 13.8g Fat: 8.5g 76

77 Vegetarian Recipes - All Phases Spicy Quinoa Salad 1 cup quinoa 3 cups cold water 2 cups baby spinach, roughly chopped 12 asparagus spears, chopped into 2cm strips 1 cup chopped spring onions (shallots) Small bunch coriander (cilantro), chopped 1-2 bird s eye chilli, finely diced 1 tsp. hot paprika 1 tbsp. olive oi Juice of 1 lemon 1. Combine quinoa and water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes. 2. Steam the asparagus until just tender. 3. In a jar, add the chilli, paprika, olive oil and lemon juice then shake vigorously to combine. 4. In a large bowl add the quinoa, asparagus, spinach, spring onions and coriander, top with dressing and toss to combine. Calories: 282 Protein: 13.1g Carbs: 36.5g Fat: 7.1g 77

78 Vegetarian Recipes - All Phases Zucchini Slice 2 tsp. olive oil 1 large brown onion, finely chopped 300g (10.5oz) sweet potato, peeled, coarsely grated 2 garlic cloves, crushed 4 whole free range eggs 2 free range egg whites 1/4 cup wholemeal flour or gluten free alternative 1/2 cup reduced-fat fresh ricotta 250g (8.5oz) zucchini, grated, squeeze to remove moisture 2 tbsp. fresh chives, chopped 2 tbsp. fresh continental parsley, chopped 1. Preheat oven to 180 C (355 F). 2. Grease and line a 25 x 15cm (10in x 6in) slice pan. 3. Heat the oil in a large non-stick frying pan over high heat. Cook the onion, stirring, for 3 minutes or until soft. Stir in the sweet potato for 3-4 minutes or until soft. Stir in the garlic for 1 minute. 4. Whisk the eggs, egg whites and flour in a large bowl until smooth. Whisk in ricotta until just combined. Stir in the sweet potato mixture, zucchini, chives and parsley. Pour the mixture into the prepared pan. Bake for minutes or until golden and cooked through. Set aside to cool slightly. 5. Cut slice into 4 pieces and serve with a side salad. Calories: 225 Protein: 13.5g Carbs: 20.1g Fat: 8.8g 78