Ingrecients 1 eup rolled oats 1 cup water 1 tbl spoon Jaina greck yoghurt 2 Seanps Choo Fratoahey 1/4 eup frozen beres ‘isp cinnamon koe Method + Add oats and water fest + Then one doliop (table spocn) of yognure: + _ Followed by the rest of ingredients > Mix ine blender for "| miniie1 banana or hal banana depending on your desinad thickness and favour 4 strawberies chopped up 1 cup approx of Greek yoohurt Dash of cinnamon Vania essence - thats allowed Ice! Combine ail the ingredients in 2 good Figh speed blend erlike a vitamix and blend untl lavely thick ang creamy. Seeve immediately and enjoy. 25D 9 Stramberies, washed 200 g natural low fat yoghurt ‘teaspoon ground Saxseed (Inseed) inch cinnamon ‘UZ cup toe Combine all the ingredients in 2 good high speed blend- ‘erlike a vitamix and blend until lovely thick and creamy. Serve immediately and enjoy. ‘cup ice {fll up the space in the cup with water) ‘id cup mixed berries or whatever frit you like 1 isp flaxseed meal 1 ths ristural yoghurt 2 scoops protein powder 1 isp chia seeds Ditbs rolled oats 2almonds 2 brazil puts 2walouts | ths mixed sunflower and pepitas Blend the ice first so 2's al crushed. then add afl the other ingredients and blend unti smooth.Add a teaspoon of cottage cheese to your omelette for thicker consistency & a slightly different taste. Both ways are super yummy! = 4 Tip from Ashe. “Kengainaarpea Whaecn nies Fiax-seeds: ieame Sn aopspenc part ae Fruit of choice (2:3 bananas, punnet strawbeities, handful berries) Almonds: vane Papen tty stopnes ahd canes Dash a raura vans essene i need ‘Blend all tegether, then peur into siloone muffin tray and cook on 180% for approx 20 mins- or unti top fight Brownt! Yumimy!t 4 whole egg 2-4 egg wiimtes (depending on how hungry you are). ‘20grams of chopped ham, ‘Capsicum ‘Shion Mushroom: 1 69g yok 2 egg whites (Cooked Chicken Breast Orion Gaelic & anything ese you waht io throw in 1. Mix egg &: egg whites togetner, 2. Place Chicken, Garlic & anything else you want 3. Use anon stick fy pan to cook over'a medium heat (can use a lite spray of ole oll but | use water) 4. Cook until egg is cooked (f emetette cook one side ‘than fig then eook the next side). Ifyou want fo make it for 1, halve the ingreditnts 4 whote eggs ‘dsp mater 14 Ted onion finely id 1 mustroom finely chopped 422 zucchini: grated 4 strands chives finely chopped Face all ingredients in baw! except for ages. beat eggs in Separate bow! then tip into sther ingredients and mx in. Cook on medium to low heat 50 it doesr't bur (1 have a gas stove) and place lid over so iteooks, Flip frittata and voila .I top my crepes with aimend butter and blueberries. It’s amazing! " roe2 versions - same mix can also be sed for Miufires# ‘Toup oatmeal AD cap egg whites Flax Seeds LSAmix 2.3 soncps protein pouder of choice Fruit of chore (23 bananas, punt strawberres, handful beries) Meotod: 1. Blend all together unsl thickish consistency. 2 Pour inte non-stick pan- wort bubble to much- fp ‘hor 2-3mine cook sther cidel servo on om or with ‘yogurt, benfes, dash netural maple syrup ett. Blueberry & Banana Pancakes. Makes © pancakes Time ittakes: 15 mimees 100 g {1 cup) ground almonds 4. Hata pan over a low heat and add alitie ofve ol. ‘5. Spoon pancake baller into rounds ono the pan and ‘ation sghily wits the back of your spoon. 8. Cook overa very low heat. 7. Flip over and finish eaoking. ‘Sweet Pancakes Seggubites Tep ofralied oat: {ean substitute with almond meal instead} 2 scoops of vanilla protein powder 1 tsp-baking pomder " {122 cup of low fat coltage cheese (or more if you fe} 1 tsp vanilla essence U2 ep cinnamon 1. Combine egg whites, pmten powder and cottage ‘cheese in ablender. 2. Blend unl smanth and comiined. 3. Add remaining mgredients. and blend again until ‘crecamry, 4. Cook in anoa-siok pan over mesium heat for 2-3rmins per side urd gukden brown. 5, Serve with fresh berries and a dolop of Greek Yoout Chocolate Crepes 4 egg whites! Half cup of frazen egg whites. ‘1 sonap chocolate protein powder dash vanilla essence (Add mare or less depending on your taste} 1, Mite 2 together fit there are no kenps: 2. Cookin non slick pan on amexium heat as they bum easily # too high. 3, About I minute each side and your done. 4. Top with yogurt 2nd benies. If you want a thicker crepe (pancake) prst-add almond mei, about 1 Tablespoon for this cize recipe, alco: U2 teaspocn of baking poender will make them rise fe pancakes 2c well:} Crepes eggs whites half a cup of frazen egg whites | scoap of protein powder (vanila is the yarnmiest) pinch of cimcamon 1. Blend aff togetioer Sf no humps 2 Cookin non stick pan on amediam heat as they bum exsiy # too high. 3. About I minute each side ane jour done. 4, Makes 2 medum sized ones. ‘Apple & Cinnamon Porridge Make your oats as nema and add haifa grated apple ‘and {2 teaspoon of cinnamon.LUNCH 500g chicken mince (or whatever mince you choose} sp gare: 1 grated zucchini Oregano (or ather herbs you prefer, maybe chives) Rosemary ‘S-mountain bresd rye-wraps cut in halt Mix all ingredients in bow! ‘Spoon onto rye wraps. Make sure you wet each end a ‘air bit so it sticks together. Put water or top and sprin- le with sesame seeds Blake at 180 for 20.mins, then putt up to 220 fer about 15 mins Seves2 2ilarge handfuls salad leaves { smal nancful mint, chopped T hanaful coriander leaves, chopped 200 g chicken breast. poathed and sliced 200 g king prawris, cooked and pele 1/2 avocado, sliced 1/2 mango. sliced (00 ml (14 cup} lime juice 4 tablespoons sweet chili sauce (see below for recipe) Combine the letwice, mint and coriander and divide between twe senning bowls. Amange the poached chicken, prawns, avocado and mango over the top: Place 2-chioken breasts, 3 cups of water, pinch of salt (jece of | lemon and the’ stems ata bunch of fresh parsley or thyme: a saucepan. Bring to the boil genlly, then turn down the heat to very tow. (Cover and simmer on a gentle heat for 15 minutes (do. ‘ot boil). Chesk to see i they are fully opoked through. Remove the chicken brassts and use as required.Yhoup coltage cheese: ‘i tosp seedea mustard ‘YG tsp cried oregano, parsley and sage tegg 2 garlo'cloves 4 tbsp oat bran ‘onion 700 gms turkey mence Black pepper to taste Pre-heat oven to {BDC degrees. Lightly spray 3 baking dish wih Olive Oil spray. wipe away excess with paper towel Finaly dice Garlic and grate the Onion Place Gaisic and Onion (jules aico) into a small tying pan and cook for § minutar to take the rawnecs out af the onion Fino all ingredionts in Katge bowl, Mix will with hands to incorporate ail ingradents, Roll mosture into balls and pies in baking ish. Bake in the oven tor 40 minutes, tuming after 20. ‘Serve alone or with steamed veggies, ete. 186 g'tn tuna in spring water. drained tegg 1 spring ohion (scallion), sliced Combine the tuna, egg ari spring onion; then séason wilh freshly ground black pepper. Heal 3 non-stick frying pan over medium heat and spray lightly with Ble chive oi Pisce spoonful ofthe tuna mixture inte the pan and ‘00k for 3 minutes each side, oF until golden and ooked through. ‘Serve with a green salad or steamed green vegetables rizzled with a litle lemon and cold pressed ofve oll Serves 2 24 large tins of tuna in water (arsined) ‘tx'sweet potate (mashed) seasoned with cinnamon | stalk of osiery finely chopped 102 carrot grated 2x zucchini grated 1 red onion diced and browned egg whites (can throw a whole egg in as well # you: like) And about {id cup sesame seeds. ‘You cari etther codk'them latin a pad oF roll then firmly into big balls and put them in the oven at 180/200 for 20mins, or undl browned roling half way through 4 epgs 450g organic chiokan mince 1 grated 2uechini ‘G-swect potato V brocest 2 mountain rye wraps 4 thi spoon Jaina greek yoghurt 2 tbl spoons low fat cottage cheese Gari and herbs for seasoning oa nonstick tn, Ine with Zrye wraps Use 29g whites lo paste over the wrap joins so they ‘stick together Grale/chop vegetables finely Jeva bowl. mix af wet mgredents (egos, yoghurt cottage cheese) ‘Add vegetables to the mixture and stir Pour ingredierits over tye wraps and sprinkle seasoning ‘over top Place in the oven on 180 degrees for 25-40 minutesNOTE: This is enough for a few days -store in airtight container refrigerated. Hard Beied egge sottage cheese "Kens" curry powder Mash the eggs using’ fork, stir in cottage cheese (Tuse approx 1 thsp for 3-4 eggs) ‘Add curry powder and mis to combine well (approx | tsp for 3-4 eggs depending on your tasta} ‘Great with tunafavottomato etc! | Cracker Topping 14 awoeado 108g Tuna 1 Tsp Cottage Cheese mixed toa creamy consistency. Eaton ryvita ‘Add some lemon juios and garlic for extra 2ect scans 2 lreken bres ‘on and cl Ine herb (Egy Duka is ret) ‘Veggies of preference ‘Slice chicken breasts in hai on long edge. then in half again {makes 3 good portions) Mix eggs and selected herbs with a fork Dip chicken portions in the egg mature then inta.a bowl afaimand meal Place on tray and pop in the oven for 10 mins eaher side. ‘Serve with preferred vegetables Ton from Ashe. ‘Kanga Rolls 2 Mountain Rye Bread Wraps 250g Kangaroa Mince Chopped up veggies of choice 2 eggs {or just egg whites} ‘As shown, place ingredients about 3/4 down the rye wrap Fold the two long exgesiin then fold the botiom quarter ‘up and continue tne same wrap mation forward Using beaten eggs. coai the outside ofthe wraps fo secure contents ofthe roll Place in the oven on 180 ckgirets for 15 minutesChili and Garlic Prawns with Sweet Potato mash, 8 peeled prawns: Chi fakes 1 chove garlic 40g chopped swaet potato: ‘4 cup ootiage chaese 1 tsp ground cinnamon % 2uschin’ steed First, steam sweet potato and zweehini for 10 minutes (Ones steamed, mach the seraet potato in a bow! with the cottage cheese and cinnamon Piao prawns in 2 wokipan with chdi fakes and chapped paris Keop an eye on the hest ss prawns wilonlyneed sbout 3 minutes to cook ‘Salmon and Cauliflower Sushi 14 cauifioner 2 yaki novi shests 50g'smoked salmon 1 tgp sesame sead of Grate 1/4 cauliflower and cook in a pan with sesame seed gil Lay a sheet of yali nor on sushi mat Cover one sheet with haif of the cooked eaulifiower, ieaving a 2em gap up the top. Place salmon 3eross the cauliflower, rom-ane sie te ‘the other Rall the mat up, slowly and tight ts hold ingredients in place Wet the 2em gap at the end to close the rot Finally, shies with a sharp wet knife “opeat stops 2-7 with secorig yaki no eheet™ee Lamb Pizza 2 mountain bread rye wraps 1 Tablespoon Tomato paste (more # desired) Lamb cut inio thin eitips (| use lamb cutlets and cut he meat off - about 4 ef them) 4 Leman (you can substiute lime you wish) Tablespoon af olive of 2-cloves of garlic haf tablespoon of dred oregano OR resemary Baby spinach leaves (as mush as cesed) Basitieaves Becconcini or baby becconcini (you can leave this out yyou ike}. use about 4 big balls or 6-8 baby boccancin! als Greek yoourt. aprox (2 cain, Can be-tess i you tke: ‘Combine in a bowl the lami, juice from hatfthe lem ‘ave oil, one glove of garlic crushed, and oregano or rosemary (your choice). Marinate in facige approx 10-26 mins. Take lamb out of friige and chuck in frying pan on me dium heat and eook till mest is brown and tender (don't ‘verooak though!) Mix Greek yogurt with the other garlic clove (erusha ‘and shout. tablespoon of water. Needs to be sightiy funny. Set asiie” pizes hase - place one tye wrap on top of the ather. Use a teeny bit oftomato paste at each ‘comer to stick them together, ‘Spread thn layer of tomato paste over your base. Layer ‘on baby spinach eaves, lamb, and borconcini cheese. Place in oven of 180 degrees for approx 10-15 mins ‘Once you take ‘hase out of the oven. place the basil leaves (as rmuich as desired) on top. and drizzle the ‘gaviio yogurt on top (as muah as desires) ‘Squenre the other half of the lemioa an top. Easy Curried Chicken er Fish Fish fitets or chicken breast, cok in non-stick pan, add ‘some curry powder & coat, then add dollop of natural yogurt & cook for fee more mins until done! -really yummy!42 cap me juice 41 cap fest coriartes, chopped hsp smeet cli sauce (clean recipe above) 2 cdowes garke, minced “Tit bienmed. ean beet ‘'mediam red onion, chopped ‘medi tomaines out no wedges (G cups romaine lettuce {1 Engle cucumber, tiny scot (2 thsp fresh mint, chopped 2s unsalted raw pent: Combine lane juive, coriander, sweet chili sauce and gat in a small bead, siring well. ‘Set half of the ime mixkire aside. ‘Combine other half with steak in a large zip top bag, and se. ‘Marinate in refrigeratne for 20 minutes. tuning once. Remove steak from hagand discord marinade. Place steak on geil and cook tor 6 minutes per side or desired doneness. Remove and let stand for 5 minutes. Ina stow cooker, ail beef and chickpeas. in a medium bod, combine broth and cumy paste, acd méxiure to slow ‘cocker. Cook on low for & hours. Preheat qven to 180°C. Heat a kare skillet on medium- high. Transfer contents of siow onoker to skillet and sir in peas. Cook untl broth exaporates and mixture resembles Anear-cky cumy. Meamshie, in a-small bowl, combine yogurt, garfic, salt, conander and ime: Ifnesded, sir in almond mi to reach desired sauce ike consistency. Stack wraps and verapin fo. Transfer to a baking sheet and hake for 5 minutes, ‘unl ected through. ‘Spoon curry mixture into centers of wraps, dividing evenly. Wrap and drizale with sauce. te et Me ene el et omnia la ees cod Combine spring onion, fresh grafic, fresh ginger & fresh dhiliin pan, cook for fore mins, ard prams, cook tll almost done, acid dollep of nafural yomuat. Serve with ‘salad or steamed greoreltCook up mex! sweet pot, mask & let cook, (Wx together cooked barra, smoked salmon or med tin ‘oftuma-or combs! five done tuna on #5 cwn 8, barra 8 ‘smoked salmon together!) Ginger. al-spice. cracked pepper, combo of pine muts & ppepiias chopped up to add some crunch. ‘Spoon patiies together & cook in non stick pran for fea mins ciach site AS everything is aleady cooked, don" inced to long, jest ff brown! Serve with salad or steamed greens ingrecients: 2 gawfie bulbs (entire heads), pected 11 Sweet potato, peeled and coarsely chopped Preheat oven to 200°C. Peel aay the ouler Layers of the garbe bulb skin, ezwing the skins ofthe individual cloves intact. Using alinde, ost off to 2 % inch of the top of the cloves, ‘exposing individual dowes of gate. Plane the gextic (on the cenker of a coukie sheet. Amange the sect polaioes, carts and onions around the gare. Lightly brush the gare, sweet potaives, carrots and onions, ‘with 1. Season with salto taste. Roast for about 30 minutes, or until wepetables are fork teres. Remove masted garlic and place in a lage sinck pot wih the vegetable booth. Bring feud to bodl Acid m all ofthe roasted vegetables. pepper and cumin. Reium in bod and then remove from heat. With 2 stick blewdes, puree soup until smooth Actd the lemon juice. Aid water or more broth to thin, of desired. Add more salt T needed. Serve hot. Sprinkle chives oa top of each serving. ‘Note: Can be stored for upto hao cys. 1/12 teaspoons sea salt ples more-to taste 1 whe lemon {Big chicken skinned and timmed of excess fat, ‘ined ancl patted dey {Large anion. chopped 5 doves gars, chopped 112 cup chopped coriander Half ko of carats, chopped 2 red capsicums. chopped {1 can.crushed tomaines 1 tecrspeon exira vigin obve od {in a small bowel, cnx together the cumin, pape, bar mesic, cayenne pepper and salt Add the juioe from one vibe lernon (reserving tie lemon vind} and raix well Using your hands, apply the spice mixture generously all over the inside and outside of the bird. Stulf the cavity of the chicken ith hatf of fhe onions, half of the (gailic and half of the coriander. Pes the remaining onions, gars and oorcancker i the bbotiom of a slow cooker Add the exmats, capsioum and enshed tomatoes, Sir in the extra virgin five oil. Sax ‘son with salt te taste, Pica the chicken on top of the vegetables. Cover and cook on low for about 7 hour: or on high for approximately 4 hours, or uni the meat Pus easy aucy irom the bones. Senee warm Put geen prawns in pan and cook on medium beat uni they tum orange. atid beans, snow peas, broccoli, ‘zmechit, capsicum, boar onion, and meishrooens Put ion anc stemes. Add a dash of soy sauce and a dash of saree! chi in (some might nat want to use the ‘sweet chil, maybe could use chil lakes isteadi?) Put {id back on for about 5-{Omins to simmer. Make sure the vegetables are still ice and crunchy -depending how you fie thern though *)‘Steam mized greons- | use broceali, bocolimi, beans, ‘sew peas, bock Choy. + mushrooms. Place in over ea (Cook 1 medium suet potato- Mash MINGE-can use turkey mince. Lean chisken mince or 5 star Leon beef mince. {heoum 1 med white or brown onion i non stick pan. ‘Add shallots, chai, ginger, gar, resh lemon jusce & (ime price ete ‘Add mince. Cook til broemed. (or cooked tha chicken or turkey) add uther spices such as season all [Pepper for flawor. then add 1 cusived tomako } or pos ‘sialy he can staff but maybe t much salt (Once conte, spoon onto on greerts (or you could do ther way round) then spread swect potais mash on op. then add fine layer of cottage cheese. [hen grilled in oven for 1Omins approx - as everything S.already cooked, doesnt need lang! Serve! ‘Chicken Broast or any top quality Mince allowed, ‘ChoppediDiced Onion, Garbe. Red & Green Capst- ‘am, TINY bi of Tomalo {optional & tasie gre without 12), Mushrooms.& anything efse you can think of. iye Wrap, Amocade and Greek Yogurl to sexwe. fa non sick by pon flaciaily we 2 savcepcn bat you can use either) spray a Bille bit of ofve off (option— ‘B}cook Onion & Gane anf sof or how desired (Put in mushrooms and let cook with the onion for 2rvind 3 seconds ‘BesiGeeen X Red Capsicum Add Chicken or Mince aind cook untl fully cooked ‘Whe meat is cooked chop up Rye Wap ino tianghes and bate und crspy ‘Ae Tomato f sing and let .cook tor around 30 sec ons, Place onto plate with Rye Wrap tangles and serve ‘with Avocado and Greek Yogurt (have this 2s a lunch meal 35m tying to loose weight but great for ether lunch or dinner) Butlerly a chicken breast and then fil wilh:baby spin- ach leaves, collage cheese, grated earmt, orion and a Ile bit of gare (optonal: can aso aed grated zo hind) closer the ebicken breact and ep in 2n egg white ‘then crumis in-aimond meal and cook i oven. Note: I pornalrkeep the chicken breast shut with inothpicks ‘and remove fhem after the chicken has cooled for a ft tle bitin the oven but BEFORE they start to burn. This ‘way the:-chicken wil then hold is-shape as i's already alliile cooked ‘Sewes4 ‘Owe of { smalt roam onion | teaspoon orushed garic (or 1 gare clove) 2 teaspoons paprica 900g beef used rump steak} 200g mushroors: 1 cup red wine vinegar | tablespoon tomatn paste 192 cap Greek youhurt 112 cup sak reduced beef stock 2 teaspoons com Sour 1 tabdespeon sage Ian or hwo 0f spinach leaves, ‘Heat alive of and cook sSiceu/chopped onion, gare and paprika unfilthe onion is soft. Rai the mest anc (brown aif over. Acid mushrooms, cook unl tender. Add ‘wineyar and bed Add yoghurt, ineake paste and com- ined stock and com flour. Bol seduce and simmer nil sauwe thickens. Shirin sage and spinach and cook ‘uni wilted. Serve! | sommed with some staamed wag- pes but get oresiowe. Peete Me Ctr Rs Us gL De Bile aes ely all taste amazing!Slow Cooker - Spicy Lemon Chicken & Vegetables { tablespoon ground euria 1 teaspoon cayenne pepper 1 1/2 teaspoons sea Salt, plusmore th taste 1 witole lemon 1 Bkg chicken skinned and trimmed of excess fa insed and patted dey ‘Farge onion. chopped BS cloves garlic, chopped ‘2 eup chopped conander Half hilo of carrots, chopped 2 red capsicums, chopped {ean crushed tomatoes {teaspoon extra virgin olive of ff sma bowl, mor together the eumin, paprika, Wy meric, cayenne pepper and salt, Add the juice from one whole lemon (reserving the lemon ring} and mix wel, Using your hands, apply the spice mixture generously all over the inside and outside of the bird. Stuf the eauiy of the chicken with half of the ofions, tf of thie ‘garlic and half of the ooriander. Place the remaming onions, garli¢ and coriander in the bottom of a slow cooker. Add the carrots, eapsioum and tomatoes. Stirin the extra wirgin ove oil. Se3- son with saitto taste. Place the chicken on top of the: vegetables. Cover and cook on law for about ? hours fon high for approximately 4 hours, of until the mest pulls easly away from the bones. Serve warm Prawn Stir Fry Pu green prawns in pan and cook an medium haat until they turn orange. add beans, chow peas, braoco! ucchini, capsicum, brown onion, and mushrooms in Pat id on and simmer. Add a dash of soy sauce and not want to use the 6 use chill Rakes instead?) Put simmer: Make sure the vegetables are stil nice and crunchy -depending hhow you ike them though :)Satoy' Sauce Finely chop fafa red onion 2 lowes garke finely chopped 1 red chil chopped inn fie pieces ‘1 thsp ground curnin 1 thep ground coriander 11 thsp coconut oil juice from half aime 2:3 heaped hsp cruncy peamst butier ‘3 thap shredded coconut ‘And I ued tepn sey sauce (aaughty Ulmer —up fo you ‘whether you include or not) ‘Heat fry pan with the-cocoout oi and then add cumin, ‘coriander, red onion, grate and cook for about 2 ‘minute. Then ad the peanat butter, coconut, chili, ime [ice (and soy sauce if you choose) and about 1-2 cups: ‘water depending on hor nny you want i and stir until ‘thoroughly combined. Simmer for about {mins on low heat. \Wihie- ts simmering chop up 2 chicken breast and a bunch of yummy green vegetables whcslever you wart “Then erasm your chicken in a clean try pan or wok. acd ‘vegetables and stir hy for.a minute or so and then atid ‘your sauce and cook for anather few minutes. | ke mine vegetables crmchy so only cook for lass tan 5 minutes tuial. Serve and eat na howd mix seme diced mushroom, diced onion, grat- edcarat, grated zuchini, garke, Hl bit of salt and peper. aya piece of fol doam and spread half of the mbar dow then place your piece of fish (normally i use hall ‘ahaa filed) on top of the manure then place the otter ball of the midure on top of the ch and clace the fal and bale in the oven. So it should be fod. modure. 18, mixhure, fod ‘Cook wp med sweet potan, mach lt cook ‘Mex together ented ara, srioted salmon or mes! in coftnas or combo! ve dooe hma on ts enn 8 bora ‘sroked samen togethes! [Sree pote. spring onions, pare. chives, chi, gai. gener all spe, racked pepper combo of pine nus & epi chopped up wax some ermal ‘Spoon pities iogether & cook in non stick pan for few mins each side. AS everything already couhed, donttncea ta long, jet boom! Serwe wef soled or Seared groans Ingredients: 2 garfe buls (entire heatis). pected 1 sect potatn, pecled and coarsely chopped 2.cups of eamets, coarsely chopped {1 medium onion. coarsely chopped ‘tablespoon cold pressed extra winin ofise ol ‘Unretined ses salt, to taste 5 cups organic vegetable beth “teaspoon pepper 15 teaspoons comin: 2 tablespoons fresh lemon juice {4 cup fresh chiles. inky chopped Probes oxen to 200°C. Peel ana the outer Layers of the garBc bulb sin, sewing the sitns of the mewidual cloves intact. Using a knife, cut off to 2 1 inch of the top of the loves, ‘exposing individual doves of gare. Place the gexec ‘onthe center of a cookie sheet frange the serect potatoes, carats ancl onions amund the geri. Lihity [bah the gare, sweet potatoes, carrots and anions. ‘ith cil. Scason wide salto taste. cast for about 30 smimuies, or und vegetables are fork tender. Remove masted garic and place in a lage stock pat mith the vegetable broth. ring Basi to bo. Ad in at ‘ofthe roasted vegetables, pepper are cumin. Resum to ‘boll and then remave from hes With ack blender. puree soup unl mooi. Add {he lemon joe Add water or more broth to thin, of desired. Add more sal Fneeded, Serwe hat. Sprinkle shives.en top of each serving. Note: Can be stored for up to hax cays.2 pinches of thyme 2ehicken stuck cubes dissolved in a Borat boding water Ove of 2aloves of gare Broem orion and garfic in oliee of ‘Add chicken Leave for 3 mins ‘Add ecnret and celery and com Ser ‘Addl bay Feawes: and Sryre Sir ‘Add chicken stock and season with salt and pepper ‘Str Put Bd on and simmer on low het for 20 wins ‘Adal brovenli ‘Simmer for another 5-10 mins with fd on 12 tartemut pumpkin chapped and skinned 12 red capsicum 12 white onion 2 pieces of hacon no rind chopped mughty Teup chicken stock 1 chopped carrot | teaspoon olive ol garfie chop vegetaiiles and place on a baking tray. toss: wrth (Gatiic-and oliee ofl. Rake-on 18001 cooked. delta hence with eficken stock and blend. |acided a teaspoon of Greck yoghurt just for 2 bi more flavor ‘800g Kean beef minse( | used a maue af beet and pork) Haff a.commt, grated AAcelery stick or 2, grated Hatt an onion, diced 2 clowes of gearfic, crushed ‘Hanuiial of chopped parsley ‘12 cap almond meal {or bread crumbss if you are not wormed about carts) tegg (Chil fakes, te taste ‘Tieaspoon of meat Seasoning fl use one that has ‘amin, chili, gare and oregano in it) 1 tablespoon of dijon mustard ‘Soft & pepper to taste: Bleiore cooking lt the mealialls setin the fridge for deoud 30 mins or st cook these on attay with a wire so thas the op- portunity 0 dip al the ururanted groseness aut of the ‘mecthcil and then doesrithavelo st tin, Sethe geil tw about 180 degrees and cook for around 5-7 excl ‘side unél you think they are ready! 23.5 ances of chicken breast ground Tsp pepper 1 tsp onion salt, {tsp anion pomder {tsp garke powder (tsp dry mustard ‘2tbsp balsamic vinegar Zea etune Mi a ingredients int the ground ebacton breast! ‘mold ine smal pally. Gel and gamit wih the fet- ‘woe an aise winaigpeti. ‘10g chicken breast {sliced into sips} Ryvies crushed ‘1 tsp dijon mustard ‘1 tsp Ralian seasoning & other spices to your King, Preheat oven 375-400 (Grind bread stick in bullet, coffee grinder or food pro- cessor, mix iagether with spices and sel aside. Wash ‘ar chicken and marina for 5-10 min in mustard Either sip chicken in bread ‘crumbs’ or put erumis into (Plastic bag and shake! Ptace on foi ined haking sheet ‘and bake 8 dome. [ursucily bake for about 15 eiradesPavlova 369g whites (rdom temperature) 70g-100g natvia (depending how sweet you want it.) 38 teaspoon vanila essence large handful mixed bornes. Whip the egg whites till hey form stif peaks then add the vanila essence and mix together. once combines slowly acd in the naivia. I yau put tall in at once you meringue can collapse Place into an even set at 100deg. cook until cry and hhard on the outside fif they star bo go brown tum the ‘oven off} leave them in the oven, buried off. with the door open for an hour or so. This will help them set fo make the sauce smply blend mixed bemies and add water til you get 3 runny consistancey. ‘Serve with some fresh berries and chocalate frozen ‘yogurt. enjoy See eee seas Putin aiblender: About hal a tub of aciage cheese (gel the woaties home brand) fablespocn of cooga powder... more you ikem Super rom), 200 and a half of choe protein powder, 2eaehete of stevia, tablespoon of eaconutol 2 tablespoons of desiccated coconut 1.2 tablespoons of nara pent butter ‘Added alte almond idk unl was rice and smooth consistancy (not foo much though Blend for a good while [also added 4 dates to sweeten i add give ita more caramel fate jou can leave these out you ke}. im fact you cout probably eave out he of and peanut butter and seconut # you ike ut | just tough i woul matin wel Pisce mature n = Bow! an inthe feezer for abut ane hour sterng twice maybe in 20 man intervals2 free range / organic eggs 14 cup (118 g) honey ‘2 teaspoons vanilla extfact or paste | teaspoons gluten free baking power 3 cups almond meat ( graund almonds / almond four) 250'g thick natural yoghurt Juice and zest from 1 leman Mathod: Preheat evento 170°C (150° fan}. Gil a 22cm (Fem-ieep) cake pan and line with baking, paper Combine egy, honey, vanilla, baking powder, almond meal and yoghurt in 2 Large bowl Mix in lemon zest and juice. Pour nto prepared cake pan and bake for 45 mins untl a skewer inserted in centre comes out lean Goat before turing out Serve and enjoy. Will Keep covered in the fidge tor 1 week. Note: Use thick natural pot set yoghurt wittout any add- eq thickeners, For best results strain yoghurt through .a'fine musiin overnight in the fridge to drain out excess faaif tub cottage cheese: tbs coon 1.5 seoaps choc protein powder 2 sachets natvia lend all together til smooth and ad as much aimond erik water as you need to make runny consistency, you can ‘also add peanut butter, coconut of & eoeanut for differ: ent favors. freeze & eat ")- you'eari alco: add a ‘bouple of dates for extra sweetness & caramel favor Chocolate Bounty Brownies eups rolled oats 12 cup softened coconut cil 34 cup water 3-4 seoogs chocolate protein powder {1Add water to oats, mix & let stand for 10mins s@-oats ‘soak up the water Mix in cocsnut oll & protein and knead wih your hands into a dough like mixture, Flatten mixinta small baking tray & pop in freezerfor ‘10mins untl i's firm, but easy engugh to out. Then cut into squares & store in the fridge. ‘eup Blended oats V2 cup almond meal 2 full serves vanilla protein Teaspoon vanilla extract 2 tbsp natvia 112 cup water Mix all ingredients together il sieky dough consistency ‘Coating 1 cup almond mest 2 tablespoons cinnamon thsp natvia Drop of van extract FRolball to preferred size rollin ousting mix Freeze or reiigersie ‘1 Banana 2 tblsp of natural peanut buster 1 Seo0p of Protzin (I use a protein that has ne flavour but vanila and choc would be goad too) Gnnamon Preparation - Break Banana up in email pieces and freeze over night Blend the banana, peanut butter and protein powder ‘and seme I sprinkle cinnamon over it for extra taste!11/2 bananas Sits jalna Greek yoghurt 173 tsp vanila essence 12 tsp natin | tsp organic casas (or cocoa, Whatever you ean fid- this fs just what used) 1 scoop choc protein S.chopped strawberries 1H cup oats Slvered aimends Method 1) First blend everythig together, with my-blender | have to do iin sections so frst yoghurt and banana. then when that s blended add stranberies 2) | added all ofthe ather ingredients EXCEPT the sliv- ‘ered almonds 3) blend until reasonably smooth consistency and then pour into a container 4) ‘freeze for an hour before i put the sivered almonds ‘6h top anc then put back in for them to set into ta bit ‘and for fhe miture ts become harder “this made quite a fot; DIO NOT eat tal none serving haha jjusthave it siting in a container for when | want lithe bit at aime. also if you freeze for a couple hours it should be at a goad consistency to scoop out and eat but Fits overnight it could go quite hard so youl ether have io letitsit fora mhile and then scoop out and re ‘reeze the rest or just put it ina small single serve con tainers and throw in microwave for 10-18 seconds when ‘you wantt and it willbe soft enough to eat) Squid — This wal give the best resutt Crust: 1/2 cup almond mast 2.2 tsp almond milk (mix until a good consistency) then bake for about 10.mins on 180. 4 tue ft toe cream cheese 112 cup pian Greek yoout s2nawia 2 large egg white 1 tsp vanilla extract tnypinch of salt Process all filing ingredients together unti smooth, fren pour over base/ erst bake for 20 mins undl canter seis then place in fhdge ‘overnight or for a few hours, ‘obviously only a trest every now and then 2 cups almond meal (hamemade) ‘2mashed bananas. 11 top baking powder 1 isp cinnamon tsp Naivia 4 tsp vanilia essence | senop Choe protein ponder (cut! usa vai} eggs Mix ll ingredients together in mix master - Pout batter into bread tinftectangular tn ! used baking paper so i didn't need cil. Cook at 180 degrees for about 2emins 178 Greck yogurt 2 tbsp of cottage cheese: 1 thsp of coconut four 16 cup of mulberries (ot any otherbery) 72 fresh organic eggs 1 cup oF vanika whey Blend ingredients together. Add 1 cup of iresh biackber- ‘ies. Mix berries in with fork'spoon instead of blending. ‘Pour the mix into your moles, Bake at 170° C (340" F) {or about 26 minutes, Take-ther out ft them opel, eat them {Cup Raw Almonds (Soaked for &-8hours) 8 Scnops of PROTO WHEY 2 Scoops of Cacao ‘Sooop of Cacao Nibs 11 Scoop of Sour unsweetened Cherries or Cranberries 2 Tihs Coconut Oil (MGT's) ‘Sh ~ 5% Cup of Wates- Desiccated Cooonut {For roling) Biend Almonds, Protein, Chemias and Gacao until fine Slowly stirin melted coconut oil and add watero get the Fight consistency. ‘Shir through nibs and roll into balis. Finally roll the balls in desiccated Coconut Place in the {ridge to set! Vist! Makes approx 500gems12-cup pe banana (about { smal barana) 234 cup epg wivtes ‘V2 cup plain iow fat greek yogurt (1 used plain Chaban yogurt) 21d cup ait [use ghuton ree if sonsitve to ghiten) 2 seoops vanilla protain powder (| used Designer Whey, cr you could use any aver you would lke!) 12-14 packets stewia or 12 cup) 1 tsp baking powder ‘top baking soda 12 tsp cinnamon Preheat over: to 200 degrees. Spray muffin tin with non- stock cooking epray, or line with silicone or fo ners, (cprayliners # using} 2. Place all of the ingredients in a blender; (or food processor), and blend und! mixture is Smooth. 3. Divide midure evenly botwaen 12 nuffin tins. Bake for 15-18 minutes, or until toothpick comes owt clean. (Note: be sure'to use efther sistone or foil iners with the paper insert removed because they wil sbok, as does ‘any muffin made wrth oats rather than flour!) (fee avis pres pont tena) Preheat oven to 100degraes Pisce almond meal, baking powder, cinnamon and sugar ina large maing bowl. mix wal peslapple and grate light besteggs in a small bowl ‘Add eggs and apple wih te almond meal, baking ponder, cinnamon and sugar ‘Spoon mixture inta prepared tins Bake for 20mine1.2 cup prota whey 41/4 peanut butter intural}, Blend altogether and add waier uni makes a dough lke consistency. Bake unl brown, Makes about 2. They ate so tty ) Put oats into a bowl, mo: in some chopped raspberdes oF mixed berries, chapped apple wih 2 litle boied water to combine, Once all mixed through add some chaped almands (do i after adding boling water so they stay runohiy. Gan also add ‘some cinnamion for taste Face mic into 3 dish and cmooii it out so ite ike: 3 rectangle oF square and as thick 5s you want Mlix Choo Pralo whey and some-boding water in 2 bowl Ela smooth paste and place on top of mix (you could use yogurt in- Stead). Reigerste or freeze untl set and then eu up into ‘snack Size pieses. (Gould also make balls instead) 2 cups almond meal 2 mashed bananas 12 tsp bicarb soda + ttbispn lemon juice {tcinnamon pinch salt 12 cup miatvia - you can‘use less you don’t like them too sweet! 1 teaspoon vanilla essence 1 scoop protein powder (optional) ‘eggs +2 egg whites 1 cup ove oft (Almond Stivers - opéonal) Mix all ingredients together ard cook in oven on 180 for 2- 25minutes 11/2 6, whole whest pasty four (use your oats or simond meal) ‘ep ea sak 12 tp, baking pomder 2/4 c. pure maple syrup (you can either use your natvia of natural maple syrup) Sit 2, unewestens, natural peanut bumer Viaje banana, mashed ‘J tage egg, beaten ‘tgp. pure vans extract Preheat oven to 250 degrees. Spray a large baking sheet with nonstick cooking soray, ina medium bow, mix together the flour, salt and bak- ing powder In a large bout, combine maple syrup. peanut butter, banana, beaten egy and wanila extract ‘Add the ary ingredients to the large bow! af wet mgred- ‘ents. Combine well, but make sure to not ower mix (Drop by tablespoon full afte the cookie sheet Bake for ‘10 to 12 minutes. Cool an the cookie sheet for 5 min- utes, then transfer to a wie rack to coo! completely. Mic sco0p choc protein powder (luse MRM brand} with 2 splash af water and a heaped teaspoon af tatural Peanut butter unt itis ata smooth consistenoy. Add a few sutanas of raisins (not too many 2s ay fut is very sugardense}. Add some mized bermes. If you like, you cat also add some slithered almonds. Str mixure and place it onto a piece of glad wrap. Wrap up the mixture inva rectangular bar shape and put infreazertor 1-2 hrs or ntl solidiSed. So delicious-and a great alterna- tive to Cadbury's fruit and nu chocolate (which is my avorte thing in the whole wortd). Keeps the cravings Fight under controll