Meal plan
HYPOXI-TRAINING DAY HYPOXI is a low-impact exercise method that uses gentle compression technology to stimulate the metabolic process. By encouraging blood circulation to stubborn fat stores, you ll burn fat from those notoriously troubled areas (hello hips, thighs, tummy and butt) - and when combined with good nutrition, it will give you the results you ve always wanted. To help you get started, here are a few handy things to remember, to ensure you get the very best results! up to 6 hours in total plus 2-4 hours DO: FAST FOR 2 HOURS POST SESSION To maximise the amount of fat your body will continue to metabolise after your HYPOXI session, it s important that you don t consume food for at least two hours. Having a two hour eating window will help ensure your body continues to burn stubborn stored fat, instead of the food you ve just consumed. DO: LIMIT CARBOHYDRATES ON HYPOXI DAYS For the best results, on your HYPOXI training days, we recommend limiting your carb intake to around 50 grams. To give you an idea, that s around 2 slices of bread, 1 cup of brown rice or 2 medium potatoes. This will help ensure your HYPOXI session burns stubborn, stored fat instead of the glucose consumed through carbohydrates. DO: EAT A BALANCED DIET ON NON-HYPOXI DAYS We re big believers in balance, and on your non HYPOXI days, we encourage you to enjoy a well balanced diet. On these days, ensure your meals are a good mix of good fats (avocado, nuts & seeds, nut butters), unrefined carbohydrates (brown rice, sweet potato) and lean protein (eggs, fish, chicken) and of course lots of fresh fruit and vegetables. DO: LIMIT SUGAR AND SODIUM Limit your intake of sugar to less than 10 grams per day as well as your salt & sodium consumption. BEFORE HYPOXI TRAINING: About 1-3 hours before the training, consume a meal based on carbohydrates (preferably whole grain products). It s important to have enough energy for your sessions and for 2 hour after. Otherwise, you ll feel too hungry to follow the guidelines. 4
The following meal plan has been designed to be undertaken in conjunction with 8 weeks of HYPOXI training. NUTRITION PLAN CAFFEINE COFFEE, TEA, SODA TIME QTY ITEM - PLEASE SPECIFY WHAT & HOW MUCH HYPOXI-FRIENDLY SNACKS (REFER TO AT THE BACK OF THIS PLAN) Healthy snacks that are filling and nutritious are part of your overall daily calorie intake. Choose between simple snack ideas and some pre-prepared snacks or treats. All meals are nutritious, delicious and WATER adaptable to specific dietary requirements. 1 1 1 1 1 1 1 Each recipe contains an abundance of fresh ingredients to ensure you re ALCOHOL reaping the benefits of all macro and micronutrients. EXERCISE DURATION TYPE COMMENTS Green cleansing juice Smoked salmon on crispbread The recipes are focused on increasing protein & fat, while decreasing carbs to aid SLEEP HOURS + NAP(S) COMMENTS your bodies fat burning ability. SERING SIZES Breakfasts and lunches are usually single serves. Dinner always serves 2 or more. Lemon artichoke dip 95g tin tuna/salmon, 40g diced avo SPECIAL DIETARY NEEDS Check the recipe labels for gluten-free and dairy-free alternatives. EGETARIANS: Substitute 100g of meat or seafood for 35g yellow cheese, 50g white cheese, 140g chickpeas, lentils or beans or 20g nuts. Peanut butter protein bar ½ cup natural yoghurt with ½ cup berries & 4 chopped almonds EGETARIAN GLUTEN FREE The information in the 4 Week Nutrition Plan is not intended to replace medical advice. We recommend that if you are undertaking a new exercise program or nutritional plan, or if you have any health concerns, DAIRY FREE that you consult a medical practitioner prior to participating. 2 tsp nut butter 2 boiled eggs with herbs 6
4 WEEK NUTRITION PLAN WEEK 1 DAY 1 HYPOXI DAY DAY 3 HYPOXI DAY DAY 5 HYPOXI DAY DAY 7 AM Spinach Mushroom & Feta Crustless Quiche Blueberry Almond Smoothie Red Papaya Mixed Berry Parfait Blueberry Almond Smoothie Red Papaya Mixed Berry Parfait Poached Eggs with Kale & Tzatziki Healthy Breakky Hash NOON Fried Egg Salad with Pine Nuts Salmon & Avo Lettuce Wraps California Jar Salad Salmon & Avo Lettuce Wraps Chicken Salad Wrap Asian Sesame Beef Salad Fried Egg Salad with Pine Nuts PM Zucchini Lasagne Baked Sea Bass with Greek Salad Mexican Bean Salad with Feta Honey Mustard Drumsticks with Asparagus Asian Sesame Beef Salad Grilled Fish with Mushroom & Edamame Rice Soba Noddles with Grilled Eggplant & Edamame 8
4 WEEK NUTRITION PLAN WEEK 2 Week 2 DAY 1 HYPOXI DAY DAY 3 HYPOXI DAY DAY 5 HYPOXI DAY DAY 7 AM Almond Fig Banana Smoothie Fatty Latte / Bulletproof Coffee Pear & Cinnamon Porridge Fatty Latte / Bulletproof Coffee Pear & Cinnamon Porridge Healthy Breakky Hash Bruschetta with Tomato & White Beans Tuna & bean quesadilla egetarian Lettuce Wraps Broccoli & Chickpea Salad Chicken Sesame Slaw Grilled Chicken & Quinoa Salad Butternut Pumpkin Salad with Pesto & Hazelnuts Spinach Feta Quesadilla with Corn Salsa PM NOON egetarian Lettuce Wraps Tandoori Fish with Avo & Almond Coriander Salad Beef Fajitas with Salsa Seared Salmon on Smashed Pea & Cauliflower Roasted egetable Nourish Bowl Asian Pork & Greens BBQ Lemon Chicken with Potato Salad 10
4 WEEK NUTRITION PLAN WEEK 3 Week 3 DAY 1 HYPOXI DAY DAY 3 HYPOXI DAY DAY 5 HYPOXI DAY DAY 7 AM Quinoa Breakfast Bar Green Smoothie Green Smoothie Breakfast Bowl Quinoa Breakfast Bar Chilli, Lime & Avo Breakfast Bowl Breakfast Smash Simple Breakfast Fry Up Pear & Cinnamon Porridge Warm Chickpea Quinoa Jar Salad Baked Snapper With Tahini & Pomegranates Scrambled Egg & Watercress Wrap Kale, Sweet Potato & Avocado Salad Warm Chickpea Quinoa Jar Salad Coleslaw, Lentil & Rice Salad Avocado & Feta Quesadilla PM NOON Creamy Lentils with Mushrooms Easy Chicken Fajitas Asian Sesame Beef Salad Moroccan Chicken with Lemon & Green Olives Cevaps with Quinoa Tabbouleh Baked Sea Bass with Greek Salad Thai Fish Cakes 12
4 WEEK NUTRITION PLAN WEEK 4 DAY 1 HYPOXI DAY DAY 3 HYPOXI DAY DAY 5 HYPOXI DAY DAY 7 Smoked Paprika Beans Breakfast Apple & Breakfast Apple & Blueberry Chia Pudding Smoked Paprika Beans Blueberry Chia Pudding Smoked Paprika Beans Fried Eggs with Asparagus & Cherry Tomatoes Lemon Ricotta Pancakes NOON AM Thai Fish Cakes Beef Kofta Curry Baked Chicken Schnitzel with Apple Slaw Egg Feta Olive Salad Warm Mushroom, Bean Sprouts & Feta Salad Egg Feta Olive Salad Warm Mushroom, Bean Sprouts & Feta Salad PM Beef Kofta Curry Baked Chicken Schnitzel with Apple Slaw Grilled Chicken & Quinoa Salad Spiced Coconut, Pumpkin & Lentil Soup Baked Fish Pie with Spinach Avocado & Feta Quesadilla Grilled Fish with Mushroom & Edamame Rice 14
LEMON ARTICHOKE DIP Serves 8 400g tin cannellini beans, drained & rinsed 400g artichoke hearts in brine, drained 2 garlic cloves, crushed 1 lemon, zested & juiced 2 tbs horseradish cream ½ tsp lemon pepper 1 sprig of thyme, leaves stripped ½ tsp smoked paprika Combine all ingredients, except smoked paprika, in a food processor and blend until almost smooth (it s nice to leave a little chunkiness for texture).refrigerate for 30 minutes and sprinkle over smoked paprika before serving with vegetable crudités. PER SERE Energy: 201.7kj Protein: 2.7g Calories: 48.2cal Fat: 0.9g (Sat: 0.1g) Carbs: 5.1g Fibre: 3.7g Sugar: 1.8g PEANUT BUTTER PROTEIN BAR SERES 16 ½ cup crunchy peanut butter (no added fat, sugar or salt) ½ cup honey 1 tsp vanilla extract 1 ½ cups rolled oats, blitzed to flour ½ cup protein powder ½ cup puffed rice ½ tsp salt PER SERE Energy: 539.4kj Protein: 8.9g Calories: 128.8cal Fat: 5.2g (Sat: 0.9g) Carbs: 11g Fibre: 1.9g Sugar: 5.1g SMOKED SALMON ON CRISPBREAD 2 tbs cottage cheese 1 tbs chopped dill leaves 2 puffed crispbread or cruskits 25g smoked salmon 2 cherry tomatoes, cut in half ½ tbs chopped chives Blend cottage cheese till smooth, add dill and season with salt & pepper. Spread onto crispbreads, top with salmon, tomato and chives. PER SERE Energy: 618.9kj Protein: 13.9g Calories: 147.8cal Fat: 5.1g (Sat: 0.9g) Carbs: 10g Fibre: 1.9g Sugar: 1.8g GREEN CLEANSING JUICE 2 kale leaves 50g baby spinach leaves 1 Lebanese cucumber, roughly chopped 1 Granny Smith apple, roughly chopped 1 lemon, peeled ½ bunch mint 4 ice cubes Combine all ingredients in a blender. PER SERE Energy: 510.4kj Protein: 5.2g Calories: 121.8cal Fat: 6.4g (Sat: 0.9g) Carbs: 8.7g Fibre: 3.4g Sugar: 0.8g SPINACH MUSHROOM AND FETA CRUSTLESS QUICHE Serves 4 2 tbs vegetable oil 1/2 cup thinly sliced white or yellow onion 8 ounces cremini brown button mushrooms, rinsed and thinly sliced 1 teaspoon minced garlic 1/2 teaspoon all-purpose seasoning salt like Lawry s fresh ground black pepper to taste 1 5 ounce package fresh baby spinach (see recipe note if you want to use frozen spinach) 3/4 cup crumbled feta cheese 7 large eggs 1 cup whole milk can use half-and-half or heavy cream or a combination 1 tablespoon all-purpose flour 1/4 cup grated Parmesan 1/2 teaspoon salt 1/2 cup shredded Swiss cheese Preheat oven to 375 degrees F. Coat a 9 deepdish pie plate with non-stick cooking spray. Add vegetable oil to a large deep skillet and place over medium-high heat. Add sliced onions and cook, stirring until softened and lightly golden brown, add mushrooms and minced garlic and saute until the mushrooms have softened. Season with all-purpose seasoning and a little fresh ground black pepper. Add spinach to skillet and cook until spinach has wilted, an additional two to three minutes. Scatter the cooked veggies evenly over the bottom of the prepared pie plate and sprinkle with feta. In a medium bowl whisk together the eggs, milk, and flour. Add parmesan, and salt and pepper and whisk well to combine. Pour the egg mixture over the cooked veggies and feta. Sprinkle the shredded Swiss cheese over the top. Bake until top is golden brown and centre is set, approximately 30 to 35 minutes. Remove from oven and let sit for about 10 minutes before slicing. FATTY LATTE / BULLETPROOF COFFEE 2 ½ heaping tsp ground coffee beans 1 teaspoon 2 tablespoons Brain Octane Oil 1-2 tsp grass-fed, unsalted butter Brew 1 cup of coffee using filtered water with 2 ½ heaping tablespoons of freshly ground Bulletproof Coffee Beans. Use a French Press for ease of use and to preserve beneficial coffee oils that paper filters keep out. Add Brain Octane Oil. Add 1 teaspoon to 2 tablespoons of Brain Octane Oil (start slow with this stuff it s powerful!) Add 1-2 tbs of grass-fed, unsalted butter. Blend. Mix it all in a blender for 20-30 seconds until it looks like a creamy latte. There will be a good amount of foam on top. PER SERE Energy: 4 29 calories, Carbs: 27 grams BLUEBERRY ALMOND SMOOTHIE 1 cup milk 1 small banana 40g frozen blueberries 2 tbs almond meal 4 ice cubes Blend all ingredients, reserving a few blueberries to serve, until smooth. PER SERE Energy: 1614.2kj Protein: 14g Calories: 385.8cal Fat: 19.9g (Sat 6.2g) Carbs: 36.4g Fibre: 4.4g Sugar: 30.5g ALMOND FIG BANANA SMOOTHIE 1/8 cup almonds 1 banana, frozen 4 fresh figs 1/2 tsp cinnamon 1 tbsp stevia 1/2 tsp maca (optional) Blend all ingredients until smooth. PER SERE Energy: 1750.9kj Carbs: 27.5g Sat Fat: 4.6g Sugar: 23g Protein: 13.8g Fat: 27.3g 15 16
RED PAPAYA & MIXED BERRY PARFAIT 200g red papaya 1 cup natural yoghurt 1 cup toasted muesli (or gluten free if required) 1 cup frozen mixed berries In a saucepan over medium, heat, simmer berries and 1 tablespoon of water for four to five minutes, until just warm and syrupy. Mash slightly with a fork and set aside to cool while you peel, de-seed and dice papaya. Spoon 2 tablespoons muesli (or granola) into the base of 2 glasses. layer each glass with ½ cup diced papaya and 2 tablespoons granola. Repeat layers and save immediately. PER SERE Energy: 1451.3kj Protein: 15.6g Calories: 346.7cal Fat: 11.8 (Sat: 4.3g) Carbs: 43g Fibre: 9g Sugar: 25.4g FRIED EGG SALAD WITH TOASTED PINE NUTS 1 tbs pine nuts 1 tsp olive oil 1 large eggs 1 medium tomato, quartered 50g baby spinach leaves ¼ avocado, sliced Heat a non-stick frying pan over medium heat and toast pine nuts for about 1 minute, shaking pan gently and being careful not to burn. Set aside. Return pan to the heat, add 1tsp oil and fry egg until cooked to your liking. Assemble salad, toss with dressing then serve with fried egg and pine nuts. PER SERE Energy: 1925kj Protein: 12.5g Calories: 459.8cal Fat: 42.2g (Sat: 6.2g) Carbs: 5.4g Fibre: 6.3g Sugar: 5.1g SOBA NOODLES WITH GRILLED EGGPLANT & EDAMAME 2 tsp sesame oil 2 tbs rice vinegar 2 tbs tamari (or soy sauce) 1 Lebanese eggplant, cut in 2cm slices on diagonal 150g Soba noodles 50g edamame, defrosted ½ spring onion, finely sliced on diagonal ½ tsp black sesame seeds ½ tsp pickled ginger (optional) Combine oil, vinegar and tamari to make dressing. Preheat chargrill or griddle pan over high heat. Brush eggplant with dressing and grill for a few minutes each side, brushing again before turning, Bring a saucepan of salted water to the boil. Add noodles and cook for 1-2 minutes, or just cooked. Drain noodles and refresh in cold water, then drain again. Toss with eggplant, edamame and dressing. Scatter over spring onion, sesame seeds and pickled ginger (optional) to serve. PER SERE Energy: 1522.1kj Protein: 12.7g Calories: 363.3cal Fat: 8.6g (Sat: 0.9g) Carbs: 56.5g Fibre: 4g Sugar: 0.8g SALMON & AOCADO LETTUCE WRAPS 1 tbs olive oil 1 tbs vinegar 1 tsp Dijon mustard 105g tin salmon ¼ avocado, sliced ½ head baby lettuce ½ lemon, cut in wedges Whisk oil, vinegar and mustard together and toss with salmon To serve divide salmon and avocado between lettuce leaves, squeeze over lemon and scatter with dill to serve. 17 1 tsp roughly chopped dill leaves 18 PER SERE Energy: 1529.1kj Protein: 24.2g Calories: 365.2cal Fat: 27.3g (Sat: 4.6g) Carbs: 3.7g Fibre: 3.2g Sugar: 3.3g CHICKEN SALAD WRAP 1 wholemeal (or gluten free) wraps 1 tbs tzatziki 1 tbs avocado 50g chicken, cooked (poached or grilled) 1 tomato, sliced ¼ cucumber, thickly sliced 20g mixed salad leaves 1 sprig fresh mint, leaves picked Spread with two wraps with tzatziki and avocado, top with chicken, tomato, cucumber, salad leaves and mint. Season with salt and pepper, roll up and secure and with cling wrap or baking paper until ready to serve. PER SERE Energy: 1217.3kj Protein: 17.9g Calories: 290.8cal Fat: 7.4g (Sat: 2.1g) Carbs: 35.6g Fibre: 4.1g Sugar: 6.4g ASIAN SESAME BEEF SALAD juice of ½ a lime 2 tsp fish sauce 1 tsp honey 2 tbs sesame oil 300g beef rump steak 65g vermicelli noodles ½ tsp white sesame seeds ½ continental cucumber, halved length ways & thinly sliced 1 cup rocket 1 red radish, halved & thinly sliced ½ bunch fresh mint, leaves picked ½ bunch fresh coriander, leaves picked ½ tsp black sesame seeds Place lime juice, fish sauce, honey and 1 tsp sesame oil in a medium bowl, whisk to combine. Add steak to marinade and set aside for 10 minutes, turning regularly. Place vermicelli in a bowl, cover with boiling water and stand for 2 minutes. Drain and set aside. Heat a non-stick frypan over medium-high heat, add white sesame seeds and toast for 1 minute, remove from pan and set aside. Add steak to fry pan and cook for 3 minutes each side, remove from heat and rest for a few minutes before slicing. Toss vermicelli, cucumber, radish, rocket, herbs and remaining sesame oil together in a bowl. Divide salad between two serving plates, add steak and top with sesame seeds. PER SERE Energy: 1694.4kj Protein: 36.8g Calories: 404.8cal Fat: 12.6g (Sat: 2.7g) Carbs: 33.9g Fibre: 4.8g Sugar: 6.3g
BAKED SEA BASS WITH GREEK SALAD 2 x 200g sea bass fillet (or white fish) 2 tsp rosemary, finely chopped 1 garlic clove, finely chopped ½ tsp chilli flakes 1 tsp olive oil GREEK SALAD ¼ red onion, finely sliced 250g cherry tomatoes, halved ½ cup kalamata olives 1 continental cucumbers ¼ iceberg lettuce 60g feta, cut into cubes 1 tbs fresh dill 2 tbs olive oil 1 tsp lemon juice Preheat oven to 220ºc. Line a tray with baking paper and place fish, skin side up on the tray. Sprinkle with rosemary, garlic, chilli, salt and pepper and drizzle with olive oil. Bake for 20 minutes or until fish cooked through. To prepare the salad, place all salad ingredients into a bowl and toss until combined. Serve with baked fish PER SERE Energy: 1837.7kj Protein: 50.5g Calories: 438.9cal HEALTHY BREAKKY HASH 120g sweet potato, cut in 2cm cubes 1 tbs vinegar 2 large eggs ¼ tsp smoked paprika 125g tin chickpeas, rinsed 45g baby spinach leaves 20g avocado, sliced Place sweet potato and ¼ tsp salt in a nonstick frypan, cover with cold water and bring to the boil. Simmer for 6 minutes, drain, toss with paprika and continue to cook, tossing regularly, for 5 minutes, or until beginning to brown. Stir through chickpeas and spinach and cook for a few more minutes. Adjust seasoning. Meanwhile, bring a small saucepan of water to the boil, reduce to gentle simmer and add vinegar. Stir in a circular motion to create a vortex and gently side eggs in to the centre and cook for 4 minutes. Remove with a slotted spoon and pat dry. Serve hash with avocado and topped with eggs. Season to taste. PER SERE Energy: 1536.3kj Protein: 21.1g Calories: 367cal Fat: 16.2g (Sat: 4.1g) Carbs: 28.1g Fibre: 9.7g Sugar: 8.4g HONEY MUSTARD DRUMSTICKS WITH ASPARAGUS 1 tbs wholegrain mustard 1 tbs honey 2 garlic cloves, crushed 2 tsp olive oil 4 chicken drumsticks 2 bunches asparagus, washed & ends trimmed 2 tbs feta Preheat oven to 200ºc. Mix mustard, honey, garlic, and oil in a bowl. Add drumsticks and toss well, coating them with the mixture. (You can do this a few hours in advance to increase marinade time). Place drumsticks in a single layer in a backing dish covered with baking paper. Season with salt and pepper and bake in the oven for 25 minutes. Scatter asparagus in baking dish and bake for an extra 5-10 minutes or until chicken and asparagus are cooked through. Remove from oven and crumble feta over the asparagus to serve. PER SERE Energy: 1765.6kj Protein: 36.1g Calories: 421.7cal Fat: 25.9 (Sat: 8.6g) Carbs: 10.2g Fibre: 2.6g Sugar: 9.7g ZUCCHINI LASAGNE Serves 4 2 tbs olive oil 1 onion, finely chopped 1 carrot, finely chopped 1 celery stalk, finely chopped 1 cloves garlic, crushed 250g beef mince 250g pork mince 2 sprigs fresh thyme, leaves picked 700ml bottle tomato pasta 400g tin crushed tomatoes ½ bunch basil, leaves picked 6 medium zucchinis, shaved into long slices * 400g ricotta 1 egg ½ tsp ground nutmeg 20g parmesan cheese, finely grated Heat oil in a large saucepan over medium heat and cook onion, carrot, celery and garlic for a few minutes until softened. Turn heat to high and add minces and thyme and continue to cook, breaking up clumps for 5 minutes. Season with salt and pepper. Stir through pasta and crushed tomatoes and simmer for at least 10 minutes. Preheat oven to 200 C and brush a rectangular oven-proof dish with oil. In a bowl, combine ricotta, egg and nutmeg and mix together until smooth. Fat: 22.3g (Sat: 7.1g) Carbs: 6g Fibre: 5.2g Sugar: 5.3g Cover the base of the dish with a third of the zucchini, then meat sauce, ricotta mixture and basil leaves. Repeat layers two times. Add final layer of zucchini and top with sauce and sprinkle with parmesan cheese. Bake for 20 minutes and let rest for 5-10 minutes before serving. *If your zucchinis are large or juicy, pat dry with paper towel to remove the moisture. This will help stop the zucchini from leeching water and making your lasagne runny in the cooking process. PER SERE Energy: 1848.6kj Protein: 39.2g Calories: 441.5cal Fat: 26.2g (Sat: 14.3g) Carbs: 9.8g Fibre: 3.6g Sugar: 9.8g 19 20
CALIFORNIAN JAR SALAD 1/8 cup brown rice, rinsed ½ small brown shallot, finely chopped 1 tbs lime juice 2 tsp olive oil ½ Lebanese cucumber, chopped half a 125g tin corn kernels ½ jalapeno chilli, chopped & deseeded (optional) ½ red capsicum, deseeded & diced ¼ cup puffed quinoa 1 tbs fresh coriander, roughly chopped 25g baby spinach leaves 2 tsp pumpkin seeds Rinse brown rice thoroughly in a sieve, then place in a saucepan and cover with cold water. Bring to the boil and simmer gently for 20 minutes, or until tender. Add ½ teaspoon of salt in last 5 minutes. Drain and set aside to cool. Place shallots in a tall jar (or bowl). Whisk together lime juice, olive oil and salt and add to jar. Next, layer jar with cucumber, corn, rice, jalapeño, red capsicum, pumpkin seeds, quinoa, coriander and spinach and Refrigerate until ready to serve. Just before serving, toss salad well and season with salt and pepper. MEXICAN BEAN SALAD WITH FETA 125g tin kidney beans, rinsed 125g tin corn kernels, rinsed 6 cherry tomatoes ¼ avocado, diced ½ cucumber, cut into chunks 20g baby spinach leaves ¼ cup fresh coriander, roughly chopped 20g feta DRESSING 1 tsp sweet chilli sauce 1 tbs lemon juice Combine dressing ingredients and set aside. Combine remaining ingredients (except feta) in a bowl. Toss with dressing, then crumble over feta. Season with salt and pepper and serve with corn tortillas. PER SERE Energy: 1486.6kj Protein:14g Calories: 355cal Fat: 14.8g (Sat: 5.1g) Carbs: 33.8g Fibre: 12.8g Sugar: 14.7g TUNA & BEAN QUESADILLA 95g tin tuna in springwater, drained 125g tin four bean mix, drained & rinsed 2 tbs corn kernels, drained & rinsed 20g spinach leaves 2 small corn tortillas 2 tsp tasty cheese, grated Mix together tuna, beans, corn and spinach leaves. Season with salt and pepper. Scatter one tortilla with some of the cheese, top with tuna bean mix, scatter over more cheese and top with other tortilla. Lightly spray a frypan with oil and, when hot, gently place tortilla in the pan and cook for 3-4 minutes or until it becomes crisp and cheese is melting. To turn over, gently slide onto a plate, place a second plate on top, turn them over and slide quesadilla back into the pan that has been sprayed with oil again. Cook for another 3-4 minutes. Remove from pan and cut into 6 wedges to serve. PER SERE Energy: 1778.5kj Protein: 34.8g Calories: 424.8cal Fat: 10.2g (Sat: 3.7g) Carbs: 43.5g Fibre: 7.3g Sugar: 3.7g POACHED EGGS WITH KALE & TZATZIKI 2 large kale leaves, leaves stripped and finely shredded 1 tbs olive oil 1 tsp white vinegar 2 eggs 1 tbs tzatziki 1 tsp Tabasco sauce (or other spicy sauce to your taste) Massage kale with oil and ½ tsp of salt and cracked pepper and set aside. Bring a saucepan of water to the boil with vinegar and reduce to a simmer. Crack one egg at a time into a cup and gently lower and release into the saucepan. Repeat with other egg. Cook for 2-3 minutes, depending on your taste, then remove with a slotted spoon, drain on paper towel and place on kale. Drizzle with tzatziki, season with salt and pepper and sprinkle with Tabasco sauce to serve. PER SERE Energy: 1430kj Protein: 13.2g Calories: 341.6cal Fat: 30.2g (Sat: 6.6g) Carbs: 4.3g Fibre: 1.4g Sugar: 3.6g PER SERE Energy: 1679.3kj Protein: 8.6g Calories: 401.5cal Fat: 16.3g (Sat: 2.7g) Carbs: 47.6g Fibre: 10.9g Sugar: 5.7g 21 22
GRILLED FISH WITH MUSHROOM & EDAMAME RICE 1 cup vegetable stock 2 tsp soy sauce (or tamari if gluten free) ½ red onion, finely chopped 250g mushrooms, sliced 1 tsp sesame oil ¼ cup brown rice, rinsed clove garlic, crushed 100g edamame beans, defrosted ¼ bunch fresh parsley, leaves picked and chopped 3 tbs olive oil 200g white fish fillets 2 tsp black sesame seeds Place stock and soy in a saucepan and bring to the boil. Saute onion and mushrooms in sesame oil for a few minutes or until soft. Add rice and garlic and cook, stirring for 5 minutes. Add a ladle of hot stock and gently stir until stock is absorbed. Repeat with the remaining stock until rice is tender but still with a slight bite. Stir through edamame beans and parsley. Meanwhile heat olive oil in a frypan and cook fish a few minutes each side until golden. Serve rice topped with fish and sesame seeds PER SERE Energy: 1780.7kj Protein: 36.2g Calories: 425.5cal Fat: 17.9g (Sat: 2.5g) Carbs: 28g Fibre: 6g Sugar: 1.3g THAI FISH CAKES 200g sweet potato, unpeeled, cut into 2cm cubes 200g tinned tuna in springwater 2 spring onions, finely sliced 40g green beans, trimmed & cut into 1cm slices 1 egg, beaten 1 tbs green curry paste ½ bunch coriander, roughly chopped 2 tsp sesame seeds 1 tbs olive oil 100g red cabbage, shredded DIPPING SAUCE ¼ tsp rice malt syrup 2 tsp fish sauce 2 tsp water 1 tbs lemon juice 1 small red chilli, thinly sliced Place sweet potato in a saucepan of cold salted water and bring to the boil. Continue to simmer until potato has softened. Drain and mash. Add drained tuna, spring onion, beans, egg, curry paste and half of the coriander and mix well. Divide mixture into 8 and, with wet hands, form patties. Sprinkle both sides with sesame seeds. Chill for 20 minutes. Heat oil in a non-stick frypan over medium heat. Cook patties for 5 minutes each side or until golden. Meanwhile combine dipping sauce ingredients and stir well. Toss cabbage, carrots, remaining coriander and remaining lemon juice and serve with cakes and dipping sauce. TANDOORI FISH WITH AOCADO, ALMOND & CORIANDER SALAD ½ cup tzatziki 1 tbs tandoori paste 300g barramundi fillets 1 Lebanese cucumber ½ avocado, diced 30g whole almonds, roughly chopped ¼ bunch fresh coriander, roughly chopped 3 tbs lemon juice 3 tbs olive oil Mix together 2 tbs tzatziki and tandoori paste, then coat the fish. Allow to marinate in the fridge for 20 minutes (longer for a more intense flavour). Heat BBQ or grill over medium heat and cook fish for a few minutes on each side. Shave cucumber with a vegetable peeler into thin ribbons and toss with avocado, almonds, coriander, lemon juice and olive oil and season with salt and pepper to serve. Serve fish with salad and remaining tzatziki PER SERE Energy: 2121.3kj Protein: 38.7g Calories: 506.7cal Fat: 33.7g (Sat: 6.6g) Carbs: 10.2g Fibre: 4.6g Sugar: 6.9g BAKED FISH PIE WITH SPINACH 1 medium celeriac, peeled and roughly cut into 1cm cubes 200ml vegetable stock 250g white fish fillets, cut in 4cm pieces 1 tbs butter 1 ½ tbs corn flour 1 cup milk few sprigs of thyme, leaves stripped 25g grated tasty cheese 100g baby spinach leaves 2 tbs grated parmesan Place celeriac and stock in a saucepan, bring to the boil and simmer for 20 minutes, adding fish in last 4 minutes to poach. Drain, reserving stock (you may need to add it to the white sauce if to thick), and smash (roughly mash) celeraic and fish in a medium sized oven proof dish. Melt butter in a saucepan, stir through flour and cook for a minute until blended and smooth. Gradually add milk, stirring until smooth and thickened. Add thyme and tasty cheese, adjust seasoning and stir through spinach. Preheat grill. Stir sauce through celeriac and fish, top with parmesan and grill for a few minutes or until golden. PER SERE Energy: 1901.4kj Protein: 41.8g Calories: 454.2cal Fat: 20.9g (Sat: 12.6g) Carbs: 20.8g Fibre: 8.5g Sugar: 11.4g PER SERE Energy: 1738.3kj Protein: 34.5g Calories: 415.2cal Fat: 19g (Sat: 3.7g) Carbs: 21.6g Fibre: 9.8g Sugar: 11.9g 23 24
SPINACH & FETA QUESADILLA WITH CORN SALSA 2 large corn tortillas 25g baby spinach leaves 30g feta cheese 1 tsp olive oil 1 medium tomato, diced 1/8 avocado, diced half a 125g tin corn kernels, drained 1 tsp apple cider vinegar Scatter one tortilla with spinach leaves, feta cheese and season with salt and pepper, then top with other tortilla. Heat a non-stick frypan with oil over medium heat then gently place tortilla in the pan and cook for 1-2 minutes or until it becomes crisp. Flip and cook the other side. Serve with salsa of tossed tomato, avocado, corn and vinegar seasoned with salt and pepper. PER SERE Energy: 1719.3kj Protein: 11.9g Calories: 410.6cal Fat: 20.9g (Sat: 6.9g) Carbs: 40.3g Fibre: 5.9g Sugar: 6.3g PEAR & CINNAMON PORRIDGE ¼ cup rolled oats ¼ cup almond meal ½ pear (dice ½ and grate ½) ½ cup milk ¼ cup Greek yoghurt ¼ tsp ground cinnamon Combine oats, grated pear, almond meal, milk and 1/3 cup water in a small saucepan and simmer over low-medium heat for a few minutes. Remove from heat, stir through yoghurt and top with diced pear and cinnamon to serve. PER SERE Energy: 1707.5kj Protein: 14.3g Calories: 407.9cal Fat: 22.6g (Sat 7.6g) Carbs: 32.1g Fibre: 7.1g Sugar: 18.4g EGETARIAN LETTUCE WRAPS 2 tbs olive oil 1 corn on the cob 1 tomato, diced ½ celery stalk, finely chopped ½ long red chilli, seeds removed & sliced 1 spring onion, thinly sliced ¼ cup coriander sprigs 1 tsp vinegar 2 iceberg lettuce leaves 75g feta, crumbled Preheat a grill or frypan on high heat. Brush corn cobs with oil, then cook, turning occasionally until slightly charred and cooked through, about 10 minutes. Slice corn kernels from cob once cool. Gently toss tomato, celery, chilli, spring onion, coriander, vinegar, oil and corn together. Season with salt & pepper. Place filling in lettuce leaves and top with feta to serve. PER SERE Energy: 1592.4kj Protein: 15.4g Calories: 380.3cal Fat: 25g (Sat: 10.7g) Carbs: 20.2g Fibre: 5.6g Sugar: 7.6g ROASTED EGETABLE NOURISH BOWL 300g butternut pumpkin, cut in wedges and seeds scraped and cleaned medium beetroot, cut into 8 wedges 2 tsp olive oil 150g Brussels sprouts, cut in half 1 leek, thinly sliced (not dark green part) ½ bunch kale, leaves stripped and finely shredded 100g small broccoli florets 2 tbs pesto ½ cup cottage cheese 1/3 cup hummus ¼ pomegranate, seeded 1 tbs micro herbs Preheat oven to 220 C and line a baking tray with baking paper. Place pumpkin and beetroot on tray, brush with oil and bake for 20 minutes. After 5 minutes add sprouts and leeks to tray, brush with oil and cook for another 5 minutes. Toss kale with remaining oil and add to tray and continue to roast all vegetables for another 10 minutes or until cooked. Season with salt and pepper. Clean any flesh from pumpkin seeds, season with salt and pepper and bake for 10 minutes. At the same time bring a saucepan of salted water to the boil, add broccoli and simmer gently for 2 minutes. Drain and refresh in iced water. Drain and pat dry. Meanwhile, blend pesto with cottage cheese. Divide vegetables between two plates, top with hummus, pesto cheese, pumpkin seeds, pomegranate seeds and micro herbs. PER SERE Energy: 1874.1kj Protein: 24.4g Calories: 447.7cal Fat: 21.6g (Sat: 4.2g) Carbs: 29.7g Fibre: 18.2g Sugar: 23.5g 25 26
BBQ LEMON CHICKEN WITH POTATO SALAD 250g chicken breast, flattened out 2 tsp black pepper 1 lemon, thinly sliced 200g baby potatoes, cut in quarters 200g sweet potato, cut in 3cm chunks 1 tbs olive oil ½ small red onion, thinly sliced 150g green beans, cut in half 2 tbs wholegrain mustard 1 tbs red wine vinegar 2 tbs dill, roughly chopped BEEF FAJITAS WITH SALSA ½ 400g tin crushed tomatoes 2 tbs sweet chilli sauce ¾ tsp ground cumin ¼ tsp cayenne pepper 1 lime 1 tbs olive oil 200g beef rump steak, thinly sliced ½ tsp dried oregano 1 red capsicum, cut in strips 1 yellow capsicum, cut in strips 1 red onion, thinly sliced BROCCOLI & CHICKPEA SALAD ¼ cup brown rice, soaked for 30 minutes 1 head of broccoli, cut into florets 30g flaked almonds 125g tin chickpeas, rinsed 1 spring onions, finely chopped ¼ bunch parsley, chopped DRESSING 1 lemon, zest and juice 2 tbs olive oil 1 tsp Dijon mustard 1 clove garlic, crushed GRILLED CHICKEN & QUINOA SALAD ¼ cup quinoa, rinsed ½ cups vegetable stock 250g chicken thighs, skinless salt & pepper 1 garlic clove, finely chopped 1 tbs fresh rosemary, finely chopped 1 continental cucumber, diced 2 medium tomatoes, diced 50g rocket 2 tsp olive oil ¼ lemon Preheat BBQ or grill to medium. Brush chicken with 1 tsp of oil and season with pepper. Bring potatoes to the boil in a saucepan of salted water and cook for 5 minutes or until just cooked. Drain and add remaining oil and onion and cook over very high heat, shaking gently every minute for 5 minutes. Toss in beans and cook for another 3-4 minutes. Remove from heat and toss with mustard, vinegar and dill. Grill chicken and lemon slices for 3-4 minutes each side, remove and cover loosely with foil for 5 minutes before serving, laying lemon on top of the chicken. Once potatoes are done, serve! PER SERE Energy: 1763.8kj Protein: 35g Calories: 421.3cal Fat: 15.1g (Sat: 2.6g) Carbs: 30.9g Fibre: 9.1g Sugar: 8.5g 2 cloves garlic, crushed a few sprigs parsley, leaves picked 2 small corn tortillas, warmed ½ avocado, sliced In a food processor, lightly blend together tomatoes, sweet chilli sauce, ½ tsp cumin, ½ tsp cayenne pepper and juice of half a lime. Season with salt and pepper and set aside. Heat oil in frypan over high heat, add beef, remaining cumin, oregano and cayenne and cook for a few minutes, remove and set aside. Add capsicum, onion, garlic and cook for a few minutes until beginning to soften. Return meat to pan and toss through vegetables to warm through. Serve seasoned with salt & pepper on warm tortilla with avocado and sauce. Place rice, 2/3 cup water and ½ tsp salt in a saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand, covered for 5 minutes before fluffing with a fork and spreading on a plate to cool. At the same time, place broccoli in a small bowl, cover with boiling water and cling wrap and set aside for 3 minutes. Drain, refresh in cold water then pat dry with paper towel. Heat a small frypan over medium heat and toast almonds till golden. Set aside. Whisk dressing ingredients together and toss with rice, broccoli, chickpeas, onion, parsley and almonds. Adjust seasoning and serve. PER SERE Energy: 1455.6kj Protein: 17.3g Calories: 347.7cal Fat: 15.6g (Sat: 1.5g) Carbs: 27.1g Fibre: 12.6g Sugar: 2.7g In a saucepan, add quinoa and stock and bring to a boil over medium heat. Reduce to a simmer for around 8-10 minutes or until stock has absorbed. Remove from heat, fluff with a fork. Meanwhile, season chicken on both sides with salt, pepper, garlic and rosemary. Heat olive oil in a frypan over medium to high heat and grill chicken until cooked, about 3-4 minutes each side. Remove chicken from heat and allow to rest for a minute. In a bowl toss quinoa with cucumber, tomato, rocket and then dress with olive oil and lemon, and season with salt & pepper. Slice chicken and serve on top of quinoa salad. PER SERE Energy: 1595.6kj Protein: 30.7g Calories: 381.13cal Fat: 18.5g (Sat: 4.6g) Carbs: 19.3g Fibre: 7.1g Sugar: 7.2g PER SERE Energy: 1999.7kj Protein: 26.2g Calories: 477.6cal Fat: 23.9g (Sat: 5.3g) Carbs: 36g Fibre: 7.6g Sugar: 20.3g 27 28
CHICKEN SESAME SLAW WITH CREAMY MISO DRESSING 20g red miso paste 1 ½ tbs sesame oil 1 clove garlic, crushed 300g chicken breast, cut in 3cm chunks 1 tbs lime juice 1 tbs Greek yoghurt ¼ tsp chilli flakes ½ wombok cabbage, finely shredded 1 medium carrot, grated finely 1 spring onion, finely sliced 1 tsp black and/or white sesame seeds Combine 3 tsp of miso, garlic and 1 tbs of sesame oil and marinate chicken. Gently toss wombok, carrot, and spring onion in a bowl. Heat a fry pan over high heat and cook chicken for 5-8 minutes until golden and cooked. Combine lime juice, yoghurt, chilli, 1 tbs oil, and 3 tsp of miso and toss with salad. To serve divide salad and chicken between two bowls and scatter over sesame seeds. PER SERE Energy: 1535.2kj Protein: 38g Calories: 366.7cal Fat: 19.9g (Sat: 3.9g) Carbs: 6.5g Fibre: 4.6g Sugar: 5.3g ASIAN PORK & GREENS 350g pork fillets 2 tbs sesame oil 1 tbs tamari (or soy sauce) 1 ½ tbs lemon juice ¼ tsp chilli flakes 1 garlic clove, crushed 40g cashews 300g assorted mushrooms, sliced 1 bunch bok choy, rinsed & halved 1 tsp sesame seeds, toasted Preheat oven to 180 C. Rub pork with 2 tsp of sesame oil and combine remaining oil with tamari, lemon juice, chilli flakes and garlic and set aside. Roast cashews in oven for 5-8 minutes, or until golden, and set aside to cool. Sear pork in hot frypan for a few minutes, browning all over. Brush pork liberally with some of the sauce and bake for 10 minutes, then cover and allow to rest in a warm place for 5 minutes before slicing. Meanwhile, add mushrooms to hot frypan and cook for a minute. Add bok choy, cover and cook for another minute, or until greens just begin to wilt. Remove vegetables, add remaining sauce to frypan and simmer for a few minutes to reduce and thicken, while you slice the pork. Divide vegetables between two plates, top with pork, drizzle with sauce and sprinkle with sesame seeds and chopped cashews. BUTTERNUT PUMPKIN SALAD WITH PESTO & HAZELNUTS 150g butternut pumpkin, cut in 3 cm chunks ½ bunch baby beetroots, quartered 1 tsp olive oil 30g hazelnuts, roughly chopped ¼ cup quinoa, well rinsed ½ cup vegetable stock 100g feta 2 tbs pesto Preheat oven to 200 C and line a baking tray with baking paper. Toss pumpkin and beetroot with oil, season with salt and pepper and bake for 20 minutes. Place hazelnuts on a separate tray and bake for 5 minutes. Meanwhile cook quinoa in simmering stock, covered, for about 15 minutes or until stock is absorbed and quinoa is cooked, rest covered for 5 minutes before fluffing with a fork. To serve, place quinoa in a bowl, top with baked vegetables, crumbled feta, pesto and chopped hazelnuts. Season with salt & pepper and serve with hard boiled eggs. PER SERE Energy: 1712.8kj Protein: 17.6g Calories: 409.1cal Fat: 28.3g (Sat: 9.1g) Carbs: 19g Fibre: 4.6g Sugar: 5.8g SEARED SALMON ON SMASHED PEA & CAULIFLOWER 3 tbs coconut oil 1 clove garlic, crushed 400g cauliflower florets 100g frozen or fresh peas 1 tbs kecap manis (sweet soy) ½ tsp chilli flakes 2 x 150g salmon fillets lemon wedge, to serve Heat coconut oil in a medium saucepan over medium heat and saute garlic for a few minutes. Add cauliflower, ½ cup of salted water and simmer, covered for 8 minutes. Add peas and cook for another 2 minutes. Drain, reserving any liquid, and mash, adding any liquid if needed. Adjust seasoning. Meanwhile, heat a frypan or grill over high heat and combine kecap manis and chilli. Cook salmon skin side down for 4 minutes, turn and cook for another 4-6 minutes, depending on thickness. Brush with marinade in last few minutes of cooking. Serve salmon on bed of mash with a lemon wedge. PER SERE Energy: 2052kj Protein: 40g Calories: 490.1cal Fat: 28.9g (Sat: 11.2g) Carbs: 12.4g Fibre: 10.3g Sugar: 9.8g PER SERE Energy: 1681.3kj Protein: 48.6g Calories: 401.6cal Fat: 18.8g (Sat: 3.4g) Carbs: 7.4g Fibre: 4.1g Sugar: 1.5g 29 30
COLESLAW, LENTIL & RICE SALAD SALAD ¼ cup brown rice 400g tin lentils, well rinsed 300g pre-cut coleslaw (shredded cabbage & carrot) ¼ bunch coriander, chopped 1 tbs flaked almonds, toasted DRESSING 1 tbs tamari (or soy sauce) 1 tbs lemon juice 1 tbs sweet chilli sauce Cook rice according to packet instructions, then allow to cool. Whisk together dressing ingredients with 1 tbs water and marinate tofu in 1 tbs of dressing. Heat a frypan over medium heat, add oil and cook drained tofu for a few minutes each side until golden. Combine salad ingredients, pour over dressing, toss well and top with tofu and almonds. PER SERE Energy: 1888.8kj Protein: 21.6g Calories: 451.1cal Fat: 12.6g (Sat: 2.4g) Carbs: 55.9g Fibre: 11.9g Sugar: 11.4g GREEN SMOOTHIE BREAKFAST BOWL 1 small bananas 1 kiwi fruit (1 half sliced to serve) 30g baby spinach leaves 1 tbs natural peanut butter 1 tsp unsweetened shaved or shredded coconut Place ¾ of the banana (slice the rest to serve), 1 kiwi fruit, spinach and peanut butter with ½-1 cup of water in a blender and blitz until smooth. Pour liquid into a bowl and top with remaining banana and kiwi, and sprinkle with coconut. QUINOA BREAKFAST BAR Serves 8 1 cup uncooked quinoa 2 cups rolled oats (or brown rice flakes if gluten free) 1 cup slivered almonds ½ cup sunflower kernels 1 cup dried apple, diced 1 ½ cups puffed rice ½ cup honey ½ cup crunchy peanut butter 1 tsp vanilla extract 3 tbs olive oil Preheat oven to 165 C. Line a 22 x 30cm slice pan with baking paper. Combine quinoa, oats, almonds, sunflower kernels, apple and puffed rice in a medium-sized bowl. Heat honey, peanut butter, vanilla, oil and ½ cup water in a small saucepan until combined, then pour over dry ingredients, mixing well to incorporate. Transfer mixture to pan, cover with baking paper and press firmly and evenly into pan. Bake for 25-35 minutes, or until golden. Remove from oven and cool for 10 minutes before cutting into 16 bars. PER SERE Energy: 1256kj Protein: 8.5g Calories: 300cal Fat: 16.9g (Sat: 2.1g) Carbs: 27.3g Fibre: 4.2g Sugar: 12.3g AOCADO & FETA QUESADILLA 1 corn tortilla 50g avocado 30g feta cheese 20g rocket or salad greens EASY CHICKEN FAJITAS Preheat sandwich press or non-stick frying pan. Add avocado, crumbled cheese and rocket to half of the tortilla. Fold in half to toast in press or PER SERE in frypan, until golden. Energy: 1709.5kj Protein: 32.1g Calories: 408.3cal PER SERE Fat: 28.6g (Sat: 5.9g) Carbs: 3.5g Fibre: 5.4g Sugar: 2.8g Energy: 1224.8kj Protein: 8.2g Calories: 292.2cal PER SERE PER SERE Fat: 14.7g (Sat: 4.8g) Carbs: 27.5g Fibre: 9g Sugar: 21.1g Energy: 1160.3kj Protein: 8.3g Calories: 277.1cal Energy: 1682.7kj Protein: 20.2g Calories: 401.9cal 31 Fat: 19.8g (Sat: 7.3g) Carbs: 15.2g Fibre: 2.6g Sugar: 0.8g Fat: 35.7g (Sat: 10.9g) Carbs: 0.8g Fibre: 0g Sugar: 0.8g 32 250g chicken thighs, skinless 1 tsp ground cumin 1 tsp smoked paprika ½ tsp salt 1 tsp olive oil 1 brown onion, thinly sliced 1 garlic clove, finely chopped 1 red capsicum, cut into strips 60g baby spinach leaves 4 small corn tortillas, warmed 1 lemon In a bowl, combine chicken with spices and salt and let rest for a few minutes. Heat oil in a frying pan over medium heat. Cook chicken thighs a few minutes each side until golden, then remove from pan and rest, covered with foil or a plate. Add onion, garlic and capsicum to the pan and saute for 4-5 minutes until softened. Remove from pan and spread evenly over tortillas. Top with spinach leaves. Uncover chicken and slice into thin strips and add to tortillas with a squeeze of lemon to serve. PER SERE Energy: 1749.2kj Protein: 27.5g Calories: 417.8cal Fat: 17.4g (Sat: 4.1g) Carbs: 34.7g Fibre: 5.5g Sugar: 5.6g SIMPLE BREAKFAST FRY UP 2 tsp olive oil 2 medium eggs 2 rashers free-range bacon 1 sprig of fresh thyme Heat fry pan with olive oil over medium heat and fry bacon both sides until crisp. Push to the side and crack eggs into pan, and sprinkle with thyme. Cook to your liking and serve with a toasted slice of our Savoury Pumpkin Bread. MOROCCAN CHICKEN WITH LEMON & GREEN OLIES Serves 4 ¼ cup flaked almonds 2 tbs olive oil 600g chicken thighs, cut in quarters 2 brown onions, thinly sliced 3 garlic cloves, thinly sliced 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground ginger 1 tsp ground turmeric 1 preserved lemon, rinsed, flesh discarded & rind cut in strips (OR juice of 1 lemon) 50g whole green pitted olives 1 ½ large head broccoli, cut into florets ¼ bunch flat leaf parsley, finely chopped ¼ bunch coriander, finely chopped (Note: If you can t find preserved lemons, just substitute with juice of a lemon). Heat a large saucepan over medium heat and toast almonds until golden. Set aside. In same saucepan heat 1 tbs of oil over high heat and brown chicken pieces in batches. Set aside. Add remaining oil and cook onion for a few minutes over low heat. Add garlic, cumin, coriander, ginger and turmeric and continue to cook for a few more minutes. Stir through chicken to coat with spices. Add 150ml water, preserved lemon (or lemon juice), olives and bring to the boil. Simmer covered for 20 minutes. Remove lid and continue to simmer for 5-10 minutes to thicken sauce. Meanwhile, steam or boil broccoli florets, drain and toss with toasted almonds. Stir fresh herbs through chicken, adjust seasonings and serve with broccoli and almonds.
CEAPS (CEAPCICI) WITH QUINOA TABBOULEH 150g pork mince 150g beef mince 1 garlic clove, crushed 1 tsp smoked paprika ¼ tsp bicarb soda ¼ cup mixed colour quinoa 100g roasted red peppers in brine ¼-½ tsp chilli flakes ½ bunch coriander, chopped ½ bunch mint, leaves picked 1 spring onion, finely chopped 2 tsp olive oil 1 lemon, juiced With clean hands massage mince, garlic, paprika and bicarb with ½ tsp salt and a pinch of pepper. Chill for 15 minutes to allow flavours to develop. Meanwhile bring quinoa, ½ cup water and ¼ tsp salt to boil in a small saucepan. Reduce to a simmer and continue to cook for 15 minutes. Drain and spread on a tray to cool. Set aside. Preheat grill pan over medium heat. Blend peppers and chilli together to a smooth paste. Adjust seasonings and set aside. Mould heaped tablespoons of mince into sausages. Cook sausages until brown on all sides and just cooked through. Allow to rest for 5 minutes. Toss cooled quinoa with coriander, mint, spring onion, oil and lemon juice. Adjust seasoning and serve with cevaps and sauce. CREAMY LENTILS WITH MUSHROOMS 100g (½ cup) dried brown or green lentils, well rinsed 1 bay leaf 1 tbs olive oil 1 small red onion, roughly chopped 1 tsp fresh rosemary, finely chopped 300g assorted mushrooms, sliced 2 cloves garlic, roughly chopped ¼ bunch kale or cavolo nero, stalk removed, roughly chopped ¾ cups vegetable stock 3 tbs finely grated parmesan ¼ bunch parsley, finely chopped Bring 3 cups of salted water to the boil, add lentils and bay leaf and simmer gently with the lid on for 15-20 minutes, or until cooked. Drain and set aside. Heat oil in a medium-sized saucepan and cook onion and rosemary over medium-high heat for a couple of minutes to soften. Add mushrooms and cook for a few minutes, then add garlic and kale and cook for a couple more minutes. Stir through stock, adjust seasoning then set aside half of the mixture. Pulse the remaining mixture with a stick blender to a chunky consistency and then return the other half of the mushroom mixture along with the cooked lentils to the saucepan. Bring to a simmer, stir through parmesan and parsley to serve. (Note: you may need to add a little more stock if too dry.) WARM CHICKPEA QUINOA JAR SALAD 200g pumpkin, diced into 2cm 2 tbs olive oil 60g white quinoa, well rinsed 2/3 cup vegetable stock juice of ½ orange 2 tsp white wine vinegar 125g tin chickpeas, drained & rinsed 1 medium carrot, shaved in strips with vegetable peeler 60g feta cheese, crumbled 50g baby spinach leaves Preheat oven to 220 C and line a baking tray with baking paper. Toss pumpkin with 2 tsp of oil, season with salt and pepper and roast for 20-30 minutes. Meanwhile, simmer quinoa in stock, covered for 10-15 minutes. Set aside for 10 minutes then fluff with a fork. Whisk together orange juice, vinegar, 2 tsp oil and season with salt & pepper. Divide chickpeas between two jars, top with shaved carrot, quinoa and pumpkin and pour over dressing. To serve, invert jar to distribute dressing and top with feta and spinach leaves. Note: you can reheat salad in a microwave before adding feta and spinach. PER SERE Energy: 1469.3kj Protein: 16g Calories: 350.9cal Fat: 15.5g (Sat: 5.8g) Carbs: 32g Fibre: 9g Sugar: 9.5g BAKED CHICKEN SCHNITZEL WITH APPLE SLAW 300g free range chicken breast, trimmed ¼ cup tzatziki ¼ cup quick oats, seasoned with salt & pepper 2 tsp olive oil 2 tbs pumpkin seeds 1 apple 2 tbs lemon juice 300g Chinese cabbage, finely sliced ½ cup parsley, roughly chopped 1 tbs wholegrain mustard Preheat oven 200 C. Combine 1/3 of the tzatziki and 2 tbs water in a flat bowl. Dip chicken in tzatziki mix and press firmly into seasoned oats. Place chicken on a baking tray lined with baking paper and rush with 1 tbs of oil, bake for 25-30 minutes or until browned. At the same time place pumpkin seeds on an oven tray and bake for 8-10 minutes or until golden. Set aside. Finely grate apple and toss with lemon juice, cabbage, parlsey, pumpkin seeds, mustard, remaining oil and tzatziki and serve with chicken. PER SERE Energy: 1758.6kj Protein: 43.4g Calories: 420.1cal Fat: 16.4g (Sat: 3.7g) Carbs: 20.7g Fibre: 7.1g Sugar: 13.9g PER SERE Energy: 1766.1kj Protein: 37g Calories: 422cal Fat: 21.6g (Sat: 6.9g) Carbs: 17.1g Fibre: 4.4g Sugar: 4.5g PER SERE Energy: 1734.2kj Protein: 25.9g Calories: 414.2cal Fat: 17.9g (Sat: 5.4g) Carbs: 30.7g Fibre: 12.5g Sugar: 5.2g 33 34
KALE, SWEET POTATO & AOCADO SALAD 1 tsp pumpkin seeds 1 tsp sesame seeds 50g sweet potato, cut in 3cm slices, then quartered 3 tsp olive oil ¼ tsp ground cinnamon ¼ bunch kale, stems removed & finely sliced 4 cherry tomatoes, cut in half ¼ avocado, sliced COTTAGE CHEESE DRESSING 2 tbs cottage cheese juice of a lemon Heat a medium frypan over medium heat and toast seeds for a few minutes until golden and set aside. Heat oil in pan, dust cinnamon over sweet potato and saute for a few minutes over medium heat. Add ½ cup water, season with salt & pepper and simmer until potato is tender. Add kale and tomatoes and cook for a minute more. Blend together, dressing ingredients and adjust seasoning. You may need to add water if too thick). Serve salad topped with avocado and dressing. PER SERE Energy: 1599.7kj Protein: 11.5g Calories: 382.1cal Fat: 29.3g (Sat: 6.1g) Carbs: 13.7g Fibre: 8.1g Sugar: 9.1g Heat a non stick frypan over medium heat and cook eggs to your liking. Meanwhile, smash avocado and 1 tbs lime juice. Spread smashed avocado on toast, top with eggs, onion, chilli and parsley. Season with salt and pepper to serve. PER SERE Energy: 1372.6kj Protein: 16.2g Calories: 327.8cal Fat: 20.3g (Sat 5.2g) Carbs: 17.2g Fibre: 5.2g Sugar: 3.6g BEEF KOFTA CURRY Serves 4 400g tin lentils, drained & rinsed 400g beef mince 2 tsp garam masala 2 tsp olive oil 400g tin crushed tomatoes 2 spring onions, thinly sliced ½ bunch coriander 3 tbs rogan josh curry paste 2700ml coconut milk 1 small red chilli, finely chopped Combine lentils, mince, garam masala and season with salt and pepper. Massage together with clean hands and form into large walnut sized balls. Heat oil in a frypan over medium heat and cook meatballs until golden, turning a few times. BAKED SNAPPER WITH TAHINI & POMEGRANATES 2 snapper fillets Olive oil spray Salt & pepper, to taste 1 4 cup fresh parsley, chopped 1 2 lemon, zested 1 pomegranate, seeds only TAHINI SAUCE 1 tbs tahini 1 tbs water 2 tsp lemon juice 1 garlic clove, crushed 1 4 cup fresh parsley, chopped Preheat oven to 200 C and line a baking tray with baking paper. Place fish on tray, skin-side down, spray with oil, then season with salt and pepper and bake for 6-7 minutes. To make the sauce, blend tahini, water, lemon juice, garlic and salt until smooth. Add parsley and blitz to chop, adding more water if too thick. Season with salt and pepper. Serve fish with tahini sauce, sprinkle with parsley, lemon zest and top with pomegranate seeds. PER SERE Energy: 974kJ (232 cals) Protein: 33.8g Fat: 8.6g (Sat 1.5g) Carbs: 4.7g (Sugar 4.5g) Fibre: 4.5g SCRAMBLED EGG & WATERCRESS WRAP 2 tbs mayonnaise ½ tsp Dijon mustard 2 tsp lemon 2 tsp red onion, finely chopped 1 tsp capers 1 tbs finely chopped celery 2 tbs peeled, chopped & deseeded cucumber 3 eggs 1 tsp olive oil salt & pepper 50g watercress, leaves picked or baby spinach 20cm gluten-free wrap Whisk together mayo and mustard in a bowl. Add onion, capers, celery and cucumber, and set aside. Crack your eggs into a small bowl and lightly beat with parmesan. Heat oil in a non-stick frypan over medium to high heat. Add eggs, tilting pan to spread mixture around. Cook for a few minutes, pushing mixture in from the edge to allow wet mixture to cook. When just cooked, gently fold through the mayo mixture and season with salt and pepper. Remove from heat. Arrange leaves over the centre of the wrap and top with scrambled egg mixture. Roll it up and serve. PER SERE CHILLI, LIME, & AO BREAKFAST SMASH 2 large eggs ¼ avocado 1 lime, juiced Meanwhile blend together tomatoes, ¾ of the spring onions, stems of coriander (not leaves), curry paste and coconut milk until smooth and pour over meatballs in fry pan. Bring to the boil and simmer for 10 minutes. Adjust seasonings. Serve topped with remaining spring onion, coriander leaves and chilli. Energy:1580.7kj Protein: 14.9g Calories: 377.3cal Fat: 20.6g (Sat: 3.8g) Carbs: 31.1g Fibre: 3.9g Sugar: 3g 1 wholegrain (or gluten-free) bread, toasted 1 tsp finely chopped red onion small red chilli, chopped PER SERE Energy: 1870.3kj Protein: 31.6g Calories: 447.1cal Fat: 25.8g (Sat: 14.6g) Carbs: 18.9g Fibre: 7.2g Sugar: 6.6g 1 sprigs parsley, leaves picked 35 36
WARM MUSHROOM, BEAN SPROUTS & FETA SALAD 1 tbs olive oil ½ tsp fennel seeds 1 clove garlic, roughly chopped 50g swiss brown mushrooms, thinly sliced 100g bean sprouts, well rinsed 50g baby spinach leaves 100g goat s cheese 2 tbs chopped parsley Heat oil in a fry pan and cook fennel seeds, garlic and mushrooms for a few minutes or until mushrooms are beginning to soften. Add bean sprouts and toss for a minute then remove from heat. In a bowl toss mushroom mixture with spinach and top with goat s cheese and parsley. Season with salt & pepper to serve. PER SERE Energy: 1466.1kj Protein: 16.9g Calories: 350.4cal Fat: 29.2g (Sat: 14g) Carbs: 2.8g Fibre: 4.1g Sugar: 1.9g BREAKFAST APPLE & BLUEBERRY CHIA PUDDING 2/3 cup milk 1 tsp vanilla extract 2 tbs chia seeds 1 apple, half chopped & half grated 2 tbs blueberries, fresh or frozen Combine milk, vanilla and chia seeds. Stir through apple, spoon into a bowl and refrigerate for at least 30 minutes. Top with blueberries to serve. PER SERE Energy: 1432.6kj Protein: 10.9g Calories: 341.9cal Fat: 14.5g (Sat 4.6g) Carbs: 36.7g Fibre: 13.3g Sugar:33.3g FRIED EGGS WITH ASPARAGUS & CHERRY TOMATOES 1 tbs olive oil sprig rosemary, leaves picked 30g cherry tomatoes 80g asparagus spears, woody ends trimmed off 2 eggs Heat oil in a frypan over low heat and cook rosemary for a few minutes to infuse flavour into the oil. Turn heat to medium, add tomatoes and asparagus and cook, tossing for a few minutes. Add eggs to side of pan and continue cooking until eggs are cooked to your liking. Season with salt and pepper to serve. PER SERE Energy: 1370.7kj Protein: 13.3g Calories: 327.4cal Fat: 29.1g (Sat: 5.9g) Carbs: 2.6g Fibre: 2.7g Sugar: 2.6g EGG, FETA & OLIE SALAD 2 eggs 25g mixed salad leaves 2 tbs olive oil 1 tsp white wine vinegar 60g feta, diced 6 olives, pitted (black, green or mixed) Place egg in a saucepan of cold water and bring to the boil. Reduce to a simmer and cook for 6 minutes. Remove from heat and place in cold water. Place salad leaves in a bowl and toss with oil and vinegar. Add feta, olives, peeled sliced egg and season with salt and pepper. PER SERE Energy: 1646.1kj Protein: 21.2g Calories: 392.9cal Fat: 34g (Sat: 12.9g) Carbs: 0.6g Fibre: 0.4g Sugar: 0.4g SPICED COCONUT, PUMPKIN & LENTIL SOUP 250g pumpkin, cut in 2cm cubes 2 tsp coconut oil, melted 1 red onion, finely chopped 2 cloves garlic, crushed 3 tsp curry powder 250g cherry tomatoes, cut in quarters 165ml coconut milk 1 ½ cups vegetable stock ½ cup dried lentils, washed 100g baby spinach leaves, roughly chopped juice of half a lemon ¼ bunch coriander Preheat oven to 200 C and line a baking tray with baking paper. Toss pumpkin in 1 tsp of coconut oil, season with salt & pepper and bake for 25 minutes. Meanwhile, heat remaining coconut oil in a large saucepan and cook onion for a few minutes until soft. Add garlic, curry powder and tomatoes and cook for a few minutes. Add coconut milk, stock and lentils and bring to a gentle simmer and cook for 25 minutes or until lentils are cooked. Adjust seasoning. Stir through spinach and lemon juice and serve topped with pumpkin and coriander. PER SERE Energy: 2031.5kj Protein: 23.8g Calories: 485.4cal Fat: 22.4g (Sat: 18.5g) Carbs: 37.8g Fibre: 19.4g Sugar: 16.3g SMOKED PAPRIKA BEANS 1 tsp olive oil 1 red onion, diced 1 tsp ground cumin 1 tsp smoked paprika 1 garlic clove, crushed 400g tin crushed tomatoes 400g tin of butter beans (or any other type), drained & well rinsed ½ tsp salt ¼ bunch parsley, chopped 30g feta cheese 2 slices gluten-free or wholegrain bread, toasted Heat oil in non-stick pan over medium heat. Add onion and cook until softened. Add spices and garlic and continue to cook for a few minutes more until the spices are aromatic. Add tomatoes, bring to a simmer and cook for 10 minutes or until the sauce has reduced and thickened. Add beans and salt and continue to cook over low heat for 5 minutes to heat through and allow flavours to infuse. Stir through parsley, sprinkle with feta and serve on toast. PER SERE Energy: 1288.7kj Protein: 15g Calories: 307.8cal Fat: 8.4g (Sat: 4g) Carbs: 35.1g Fibre: 12.3g Sugar:9.6g LEMON RICOTTA & ALMOND PANCAKES Serves 4 250g fresh ricotta cheese 125ml milk 2 large eggs, separated 1 lemon, zested & juiced 1 tbs honey 100g plain (or gluten-free) flour ½ tsp salt 1 tsp baking powder 2 tsp olive oil 1 tbs toasted flaked almonds, to serve 4 tbs Greek yoghurt, to serve In a bowl, mix together ricotta, milk, egg yolks, honey, lemon zest and juice. Add flour, baking powder and salt and gently whisk to make a smooth batter. In a separate bowl, beat the egg whites (by hand) until lightly foamy, then gently fold into the batter. Heat a large frying pan and oil over high heat then drop in ¾ ladlefuls onto pan to make approximately 12 pancakes. Cook for approximately 3-5 minutes until golden on one side and holes start to appear, then gently flip and cook on the other side. Continue cooking the rest of the batter, while keeping cooked pancakes warm on a plate covered with foil. Serve pancakes (6 per serve) with Greek yoghurt and scattered almonds. PER SERE Energy: 1362.8kj Protein: 13.5g Calories: 325.5cal Fat: 16.1g (Sat: 6.6g) Carbs: 30.3g Fibre: 1g Sugar: 9.4g 37 38
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