Bodies by Rachel Lean Eating Cookbook PDF

bodiesbyrachel
LEAN EATING
COOKBOOK
Bodies by Rachel Lean Eating Cookbook — Over 60 delicious recipes to get the body you want, without missing out on the dishes you love!
This book has been by written by Rachel Dillon, Founder & Director of Global Fitness Pty Ltd [ACN: 611 288 834, ABN: 57611288834] trading as
Bodies by Rachel. [Rachel's Qualifications: Cert III & IV in Fitness, Accredited Certificate of Nutrition.] Design, images & text © Rachel Dillon 2016.
All rights reserved. No part of this publication may be reproduced, stored, or transmitted, in any form or by any means, electronic, mechanical,
photocopying, recording and/or otherwise without the prior written permission of the author.
DISCLAIMER
This book is not intended as medical advice and should not be relied on as such. This book has not been personalised to suit an individual’s
specific nutrient deficiencies or needs. It is the individual’s personal responsibility to consult with a physician prior to utilisation of the
information contained in this book where required. The recipes and information contained in this book should be considered only
as a guideline to a healthier lifestyle. Bodies by Rachel makes no warranties or representations, express or implied as to the currency,
accuracy, completeness, reliability or suitability of the information contained in this book. Individuals fully understand that if you use or rely
on and information or material contained in the book, that you forever release Bodies by Rachel from any claims, demands, and causes of action
for any loss resulting from any action taken or reliance made by you with relation to this book. Appropriate professional health advice should
always be sought by the individual before partaking in the use of any information or material from this book.
Hello!
I would like to thank you for purchasing the Bodies by Rachel Lean Eating Cookbook!
This ebook is full of my favourite recipes to help get you started on your journey to a
flexible and balanced eating lifestyle.
It’s our responsibility to nourish, feed and fuel ourselves with the correct foods.
I would never encourage any of my clients to go on restrictive or fad diets. It’s
important to find a healthy relationship with food; and a balance which is maintainable.
By substituting certain foods, being aware of moderation and always being open to
trying new things, I feel more at ease with my food choices. I have so much energy and
my body is so responsive to my workouts. Following a balanced lifestyle allows me to
socialise, eat the foods I love, stay lean all year round and never feel the urge to binge on
unhealthy foods.
I have spent many years gathering, creating and perfecting the recipes that you will find
in this ebook. I now have my whole family following the same lifestyle.
Yes, you can have your cake and eat it too! I have finally reached a point where my mind
and body are healthy and happy — I want yours to be too! I’m giving you the tools to start
your journey, because I love seeing women change their lives for the better!
Good luck!!
Rachel xx
3
CONTENTS
BREAKFAST . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
LUNCH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
DINNER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
SNACKS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
SWEET TREATS . . . . . . . . . . . . . . . . . . . . . . 47
BREAKFAST
SMOOTHIES
SMOOTHIES ARE A GREAT, EASY AND QUICK BREAKFAST IF YOU’RE ON THE RUN OR DON’T HAVE MUCH TIME
IN THE MORNING. YOU CAN EVEN PRE-MAKE YOUR SMOOTHIE, STORE IT IN THE FRIDGE AND DRINK IT
ON THE WAY TO WORK! I USE A VITAMIX FOR MY SMOOTHIES AS IT BLENDS THE SMOOTHIE REALLY WELL!
YOU CAN ALSO USE A NUTRI-BULLET, MAGIC-BULLET OR BLENDER.
MIXED BERRY HEAVEN

SERVES 1
25 g (¼ cup) rolled oats

1 serve vanilla protein powder
10 goji berries
70 g (½ cup) frozen mixed berries
1 teaspoon cinnamon
Ice
125 ml chilled/cold water or unsweetened almond milk
1 Add all of the ingredients to a blender and process until

well combined and smooth. Drink immediately or store in
the fridge and drink within a few hours.
MANGO MADNESS
SERVES 1

1 serve vanilla protein powder
½ frozen mango
10 goji berries
1 tablespoon chia seeds
Ice

well combined and smooth. Drink immediately or store in
the fridge and drink within a few hours.
6 [ bodies by rachel LEAN EATING COOKBOOK

INSANE CHOCOLATE
SERVES 1

1 banana
1 serve chocolate protein powder
½ tablespoon natural peanut butter
1 large handful baby spinach leaves

well combined and smooth. Drink immediately or store in the
fridge and drink within a few hours.
GREEN MACHINE
SERVES 1
1 serve of Humapro
½ Lebanese cucumber
1 cup baby spinach leaves or kale
1 teaspoon glutamine (optional)
2 kiwi fruit or 100 g chopped pineapple or 100 g chopped
mango
Juice of 1 lime

well combined and smooth. Drink immediately or store in the
fridge and drink within a few hours.
WHY HUMAPRO?
Humapro does not contain any dairy or animal products, sodium, gluten, sugar or
preservatives. It's made entirely from plant enzymes and only has 0.02 calories per
serving. It’s profile is made up of all the essential BCAAs (branch chained amino
acids), ensuring optimal muscle recovery, and minimisation of muscle catabolism
(muscle breakdown).

YOGHURT WITH
MIXED BERRIES
SERVES 1
200 g non-fat Greek yoghurt (I like Chobani)

1 teaspoon ground flaxseeds
1 teaspoon cinnamon
2 teaspoons shredded coconut
½ cup mixed berries (frozen are fine)
1 Spoon the yoghurt into a small bowl and add

the flaxseeds, cinnamon and coconut. Stir to
combine. Top with the mixed berries and serve
immediately.
NOTES
[ Just ½ teaspoon of cinnamon daily helps lower your blood sugar levels, triglycerides and LDL cholesterol.
[ Flaxseeds help burn body fat and, being high in omega-3s and fibre, they can really fire up your metabolism.
[ Rye bread has been shown to reduce body fat, improve insulin sensitivity and lower cholesterol.
[ We need healthy fats such as avocado in our diet for our bodies to function properly. Fats help balance out our hormones,
which stops us craving the wrong foods. However, fats are higher in calories (9 calories per gram) than carbohydrates and
proteins (4 calories per gram) so they should be consumed in moderation.
RYE TOAST WITH

AVOCADO
SERVES 1
2 slices rye bread, toasted

¼–½ avocado, mashed or thinly sliced
4 cherry tomatoes, sliced or 50 g low-fat cottage
cheese
Sea salt and cracked black pepper, to season
1 Toast the rye bread and spread with the mashed

avocado.
2 Top with sliced tomato or cottage cheese and

season.

WARM VANILLA,
CINNAMON & CHIA OATS
SERVES 1
½ cup wholemeal oats

2 teaspoons cinnamon
Water or unsweetened almond milk
1 serve vanilla protein
½ banana, sliced
1 Add the oats, cinnamon and chia seeds to a

microwave-safe bowl. Cover the oats with water or
unsweetened almond milk so that the oats are just
covered.
VANILLA, & BERRY 2 Place in the microwave and heat on high for
1 minute.
OVERNIGHT OATS
3 Add the protein powder and stir to combine.
Heat in the microwave for a further 20–30 seconds.
SERVES 1
4 Top with sliced banana and serve immediately.
½ cup oats
Water or unsweetened almond milk
¼ cup mixed berries (frozen is ok)
½ banana, chopped
3 strawberries, thinly sliced
1 serve vanilla protein
1 Mix the oats in a bowl with water or

unsweetened almond milk.
2 Add 2 tablespoons of the oat mixture, then add

the chopped banana.
3 Add another 2 tablespoons of the oat mixture

and then the sliced strawberry.
4 Add another 2 tablespoons of the oat mixture

and top with berries. Refrigerate overnight.

EGGS
Egg yolks contain over 80% of the overall vitamins and minerals that can be found within the egg as a
whole. Egg yolks contain:
[ Iron [ Vitamin A
[ Biotin [ Vitamin B
[ Choline [ Vitamin D
[ Potassium [ Vitamin E
[ Folate [ Selenium
Eggwhites are also an excellent source of complete protein and are low in calories and fat-free. Eggwhite
protein is classified as a valuable, high-quality protein. Eggwhites contain all of the essential amino acids
your body needs each day to perform day-to-day functions and maintain your muscle mass. Adding a few
extra eggwhites to your breakfast helps increase your protein intake for the day.
When buying eggs, I always choose free-range/cage-free eggs. Why? Because the levels of nutrition in
free-range eggs have been shown to be significantly better.
NOTE Make sure to always cook your egg whites—never eat them raw! Why? Eating your eggwhites raw
only allows you to absorb about 50% of the available protein.

POACHED EGGS ON TOAST
SERVES 4
2 eggs, at room temperature

2 teaspoons white vinegar
1 teaspoon salt
1 slice rye bread, toasted
1 tomato, sliced and grilled or 1 small handful cherry tomatoes
1 To poach the eggs, working with 1 egg at a time, crack an egg onto a saucer or small plate.
2 Fill a wide saucepan with water until approximately 8 cm deep. Add the vinegar and salt. Bring
to the boil over medium–high heat. Reduce the heat to low–medium. The water should be just
simmering.
3 Fill a bowl with cold water and set aside. Using a whisk, stir the simmering water in one
direction to create a whirlpool. Slide the egg from the saucer into the centre. Cook for
2–3 minutes for a semi-soft yolk or 3–4 minutes for a firm-set yolk.
4 Using a slotted spoon, transfer the egg to the bowl of cold water (this stops the cooking
process). Remove and drain on a plate lined with paper towels. Use slotted spoon to skim any
foam from the water. Repeat with remaining egg.
5 Serve the eggs on rye toast, with the grilled tomato and baby spinach leaves.

EGGWHITE
OMELETTE
SERVES 1
3–4 eggwhites
Coconut oil spray
100 g sliced turkey or chicken breast
Your choice of vegetables such as mushrooms,
capsicum or tomato, grilled
1 tablespoon low-fat cottage cheese
1 Heat a small frying pan over medium–high heat

until just warm. Spray pan with coconut oil spray.
2 Whisk the eggs and cottage cheese together in a

bowl. Season with salt and pepper.
3 Pour the egg mixture into the frying pan. Tilt the SCRAMBLED EGGS
pan to cover the base. Using a wooden spoon, drag
the set egg from the outer edge into the centre.
Tilt the pan so the uncooked egg comes in contact SERVES 1
with the base.
Coconut oil spray
4 Cook for 1 minute or until the top is almost set. 1 whole egg
Sprinkle with your choice of vegetables. Fold over 3 eggwhites
to enclose and cook for a further 1 minute. Serve 1 slice rye bread, toasted
immediately. 1 tomato, sliced and grilled
Your choice of vegetables such as mushrooms,
tomato or asparagus, grilled
1 Heat a small frying pan over medium–low heat

until just warm. Spray the pan with coconut oil
spray.
2 Whisk the eggs in a bowl until combined.

Pour the egg mixture into the pan and using a
spatula, gently move the mixture around the pan
in a folding motion for 2–3 minutes. Continue
cooking for 2–3 minutes, folding the egg to fully
incorporate until just set.
3 Serve the scrambled eggs with the rye toast and

some grilled mushrooms and tomato on the side.

CHOCOLATE
WHOLEMEAL
PROTEIN PANCAKES
SERVES 1
PANCAKES
2 whole eggs
1 eggwhite
½ cup wholemeal oats
1 serve chocolate protein powder
3 tablespoons non-fat Greek yoghurt
1 teaspoon cinnamon
Dash of almond or rice milk
1 tablespoon stevia
Coconut oil spray
TOPPINGS
non-fat Greek yoghurt (I like Chobani)
berries or banana, sliced (optional)
Pinch of cinnamon
Shredded coconut
MIXED BERRY
1 To make the pancakes, combine the ingredients
EGGWHITE CREPE in a blender or food processor until smooth.
2 Heat a frying pan over medium–high heat until

SERVES 1 hot. Spray pan with coconut oil spray. Pour 80 ml
of the pancake batter in the pan and cook for
Coconut oil spray 1–2 minutes, or until bubbles appear on the surface.
4 eggwhites Flip and cook for a further 1–2 minutes, or until
100 g cottage cheese golden and cooked through. Repeat with remaining
½ cup mixed berries batter.
Sugar-free maple syrup
2 teaspoons cinnamon 3 Serve with Greek yoghurt and berries or banana.
Sprinkle with cinnamon and shredded coconut.

hot. Spray pan with coconut oil spray.
2 Whisk the eggwhites in a bowl, then add to the

pan. Cook for 1 minute, then flip and cook for a
further 1 minute.
3 Add the cottage cheese, berries and cinnamon

and cook for a further 1 minute.
4 Fold the crepe over and carefully slide onto a

plate. Drizzle with sugar-free maple syrup and serve
immediately.

SWEET POTATO
PROTEIN PANCAKES
SERVES 1
PANCAKES
150 g sweet potato, cooked
1 scoop vanilla protein powder
3 eggwhites
1 teaspoon stevia
TOPPINGS
100 g low-fat cottage cheese
2 teaspoons stevia
PROTEIN OAT
1 To make the pancakes, mash the sweet potato in
PANCAKES a bowl and add the rest of the ingredients. Batter
should be runny but still have a consistency.
SERVES 1
PANCAKES hot. Spray pan with coconut oil spray. Pour 80 ml
100 g rolled oats of the pancake batter in the pan and cook for
100 g low-fat cottage cheese 1–2 minutes, or until bubbles appear on the
1 serve protein powder (I like vanilla) surface. Flip and cook for a further 1–2 minutes,
or until golden and cooked through. Repeat with
3 eggwhites
remaining batter.
1 teaspoon cinnamon
Coconut oil spray
3 Whip the cottage cheese with the stevia and
refrigerate until needed. To serve, top with the
TOPPINGS
whipped cottage cheese and drizzle with maple
Non-fat Greek yoghurt (I like Chobani) syrup.
Blueberries or banana, sliced (optional)
Pinch of cinnamon
1 Combine all of the ingredients in a blender or

food processor until smooth.

hot. Spray pan with coconut oil spray. Pour 80 ml
of the pancake batter in the pan and cook for
1–2 minutes, or until bubbles appear on the
surface. Flip and cook for a further 1–2 minutes,
or until golden and cooked through. Repeat with
remaining batter.
3 Serve with some Greek yoghurt and blueberries

or sliced banana. Sprinkle with cinnamon and pour
over some maple syrup, if you like.

LUNCH
TURKEY RYE WRAPS
SERVES 1
2 rye mountain bread wraps

150 g 97% fat-free sliced turkey breast
2 tablespoons hummus
¼ –½ avocado, sliced
1–2 handfuls baby rocket
1 tomato, sliced
½ carrot, grated
½ capsicum, sliced
1 small handful snow pea sprouts
1 Place the rye mountain bread wraps on a flat

surface. Spread with the hummus and add the
avocado slices.
RICE PAPER ROLLS 2 Add the turkey breast and top with the rocket,
tomato, carrot, capsicum and snow pea sprouts.
Roll up to enclose and serve immediately.
SERVES 2/MAKES 8
8 rice paper wrappers

1 avocado, thinly sliced
1 beetroot, peeled and grated
1 carrot, peeled and grated
1 cucumber, grated
2 handfuls baby spinach leaves, sliced thinly
1 handful alfalfa or bean sprouts
2 x 180 g tinned tuna in spring water, drained
Tamari soy sauce, for dipping
1 Soak the rice paper wrappers in warm water until

soft (about 30 seconds). Place on a damp tea towel
on a flat surface and add the avocado, beetroot,
carrot, cucumber, baby spinach leaves and alfalfa
or bean sprouts. Top with the tuna. (Don’t put too
much in as you want to make sure they roll nicely.)
Roll up, folding edges in to enclose filling.
2 Cover rice paper rolls with a damp tea towel

to prevent drying out. Repeat with remaining rice
paper wrappers and ingredients to make 9 rolls.
3 Serve rice paper rolls with tamari soy sauce, for

dipping.
Note You can also use shredded chicken, prawns
or sashimi instead of the tuna, if you prefer.
BROWN RICE SUSHI ROLLS
SERVES 2/MAKES 4
220 g (1 cup) uncooked short-grain brown rice

1 pinch Himalayan sea salt
1 tablespoon brown rice vinegar
1 avocado, thinly sliced
½ cucumber, thinly sliced
1 packet alfalfa sprouts
4 nori sheets
150 g of your choice of filling (tuna, salmon, chicken or prawns)
Tamari soy sauce, for dipping
1 Rinse and drain the brown rice, place into a saucepan over medium heat, and cover with 1½ cups
cold water. Stir in the sea salt and bring to the boil. Reduce the heat to low and cook until the rice
is tender and has absorbed the water. Remove from the heat and leave rice to cool until warm. Stir
in the brown rice vinegar. Rice will be slightly sticky.
2 Place 1 nori sheet, shiny-side down, on a sushi mat. Using moist hands, firmly pat a thick, even
layer of brown rice over the nori sheet, leaving a 2cm-wide border around the edges.
3 Place 2 slices of avocado, capsicum and alfalfa sprouts along the bottom edge of the sheet.
Top with the protein of your choice (tuna, salmon or chicken). Using the sushi mat, roll up firmly to
enclose filling. Dampen the edge of the nori sheet with a bit of water to seal the roll.
4 Repeat with remaining ingredients. Let the rolls rest for a few minutes before cutting each roll
into 6 pieces for serving. Refrigerate until needed. Serve with tamari soy sauce.
Note
Himalayan salts are mineral-packed crystals
which form naturally within the earth. Because
Himalayan salt is formed naturally, the minerals
within the sodium work in synergy. Himalayan
salt contains less sodium per ¼ teaspoon serving
compared to table salt because the sea salt
crystals or flakes take up less room on a tea-
spoon than highly refined tiny table salt grains.
It contains 80+ minerals and elements.
Benefits include:
l Prevents muscle cramping
l Aids in proper metabolism functioning
l Strengthens bones
l Increases hydration
l Regulates water content both inside and
outside of cells
l Balances pH levels
l Lowers blood pressure
l Improves circulation
l Helps remove toxins

HEALTHY NACHOS
SERVES 4
8 rye mountain bread wraps

Coconut oil spray
500 g lean beef mince
30 g packet taco seasoning mix (I use Old El Paso)
2 cups shredded cos lettuce,
1 red capsicum, diced
2 tomatoes, diced
1 avocado, diced
300 g jar chunky tomato salsa (I use Old El Paso)
2 tablespoons low-fat cottage cheese, or non-fat Plain Chobani Greek yoghurt
1 Preheat the oven to 180°C and lightly spray a non-stick baking tray with coconut oil. Cut the rye
mountain bread wraps into triangles and place on the tray. Bake in the oven for 15–20 minutes.
Keep a close eye on them and turn them over halfway through the cooking time, to prevent them
burning. Remove from the oven and allow to cool.
2 Heat a non-stick frying pan over medium heat and spray with coconut oil. Add the mince and
cook, stirring with a wooden spoon, for 5 minutes or until browned. Add the taco spice and stir to
combine. Add a splash of water if mixture is too dry.
3 Place the mountain bread triangles on a large plate. Top with the mince, lettuce, capsicum,
tomato and avocado. Add the salsa and cottage cheese. Serve immediately.

TEMPEH WITH
TOMATO &
AVOCADO
SERVES 1
120 g tempeh (see note)

1 tablespoon coconut oil
1 tomato, thinly sliced
½ avocado, thinly sliced
1 tablespoon balsamic vinegar
1 Cut the tempeh into 1 cm-thick slices. Heat the

coconut oil in a large non-stick frying pan over
high heat. Add the tempeh and cook, turning, for
4–5 minutes or until crisp and golden.
LETTUCE WRAP 2 Add the avocado and tomato and drizzle with
balsamic vinegar.
BURRITO
Note Tempeh is made from whole soybeans
and retains all the health benefits of soybeans.
SERVES 4 Tempeh is high in protein and fibre, low in fat
and has no cholesterol. It is a good source of
Coconut oil spray calcium and B-vitamins (except vitamin B12).
500 g of 99% fat-free Turkey or chicken mince Tempeh contains natural antibiotics and is easy
30 g packet taco seasoning mix (I use Old El Paso) to digest, making it ideal for people on low-sodium
1–2 teaspoons chilli flakes (optional) diets. It’s a great alternative to meat and ideal for
1 cos lettuce vegetarians and vegans.
2 tomato, diced
½ red onion, diced
1 red capsicum, diced
2 teaspoons chopped coriander
1 avocado, sliced
2 teaspoons lemon or lime juice
1 Heat a non-stick frying pan over medium heat

and spray with coconut oil. Add the mince and
cook, stirring with a wooden spoon, for 5 minutes
or until browned. Add the taco spice and stir to
combine. Add chilli flakes, if you like.
2 Place 8 cos lettuce cups on a flat surface. Spoon

the mince into the cups, followed by the tomato,
onion, capsicum and coriander. Top with the salsa
and avocado and drizzle with some lemon or
lime juice. Roll up to enclose filling and serve
immediately.

NO-BUN BURGERS
SERVES 2
CHICKEN PATTIES COLESLAW

250 g chicken breast fillet, roughly chopped ½ small Chinese cabbage, shredded
1 onion, chopped ½ small red cabbage, shredded
1 garlic clove, crushed 1 carrot, peeled, cut into matchsticks
1 carrot, grated 2 spring onions, thinly sliced diagonally
1 zucchini, grated ½ cup beansprouts, trimmed
1 sweet potato, cooked and roughly chopped 1 tablespoon sesame seeds, toasted
100 g pumpkin, cooked and chopped 1 small handful coriander leaves
2 tablespoons no-added sugar tomato sauce 2 teaspoons Dijon mustard
2 eggs 2 teaspoons lemon juice
100 g (1 cup) almond meal
1 To make the chicken patties, preheat the oven to 180°C. Place the chicken, onion, garlic, carrot,
zucchini, sweet potato, pumpkin, sauces and eggs in a food processor and process until smooth.
Pour the mixture into a large bowl. Add the almond meal and mix well. Add spoonfuls of mixture
to a lightly-greased non-stick baking tray and cook in the oven for 20–30 minutes, or until golden
brown. Remove from the oven.
2 To make the coleslaw, place the cabbage, carrot, onion, beansprouts, sesame seeds and
coriander in a bowl. Whisk together the mustard and lemon juice. Pour over the cabbage mixture.
Season with salt and pepper and toss to combine.
3 Place each pattie on a plate and serve with the coleslaw.

WARM MOROCCAN
CHICKEN & BROWN
RICE SALAD
SERVES 1
120 g chicken breast fillet

1–2 tablespoons Moroccan seasoning
Coconut oil spray
95 g (½ cup) cooked brown rice
1 large handful cos lettuce, thinly sliced
¼ zucchini, grated
1 roma tomato, sliced thinly
50 g low-fat cottage cheese, whipped
CHICKEN WITH 1–2 tablespoons lemon juice (optional)
BROWN RICE,
AVOCADO & 1 Coat the chicken with the Moroccan seasoning.
Spray a large non-stick frying pan with coconut oil
HUMMUS and heat over medium–high heat.
SERVES 1 2 Add the chicken and cook, turning occasionally,

until crisp and golden. Remove from the pan and
cut into thin slices.
Coconut oil spray
120 g chicken breast fillet, cut into 6 pieces
2 eggwhites
3 Place the brown rice in a serving bowl and add
the lettuce, zucchini and tomato. Mix well. Top
2 tablespoons almond meal with whipped cottage cheese and drizzle with the
1 teaspoon Moroccan seasoning balsamic vinegar and lemon juice, if you like.
95 g (½ cup) cooked brown rice
¼ avocado, sliced
2½ tablespoons hummus
Steamed broccolini, to serve
1 Preheat the oven to 180°C. Lightly spray a non-

stick baking tray with coconut oil spray.
2 Whisk the egg whites in a bowl. Combine the

almond meal and Moroccan seasoning and spread
onto a large plate.
3 Dip the chicken pieces into the eggwhite,

coating both sides. Roll the chicken in the
almond meal, making sure it is well-coated. Place
on the baking tray and bake for 15–20 minutes.
4 Serve the chicken with the rice, avocado and

hummus on the side, as well as some steamed
broccolini.
CLEAN BURRITO BOWL
SERVES 4
Coconut oil spray

½ onion, finely chopped
2 garlic cloves, crushed
400 g lean beef strips or chicken breast fillets, cut into strips
30 g packet reduced-salt taco seasoning (I use Old El Paso)
90 g (1 cup) flat mushrooms
½ iceberg or cos lettuce, shredded
1 punnet cherry tomatoes, diced
1 avocado, mashed
2 teaspoons lemon or lime juice
1 spring onion, finely sliced, to garnish
coriander leaves, to garnish
1 Heat a non-stick frying pan over medium heat and spray with coconut oil. Add the onion and garlic and
cook, stirring with a wooden spoon, for 1 minute.
2 Add the beef or chicken strips and cook, turning occasionally, for 5 minutes or until browned. Add the
taco seasoning and mushrooms and stir to combine. Cook until the mushrooms have wilted.
3 In a serving bowl, layer the lettuce, tomato and add the beef or chicken strips. Top with the salsa,
cottage cheese and mashed avocado. Garnish with spring onions and coriander and serve immediately.

DINNER
CLEAN CHICKEN
PESTO PASTA
SERVES 2
Coconut oil spray

200 g chicken breast fillets, cut into small chunks
420 g tinned four-bean mix
1 cup button mushrooms, thinly sliced
115 g tube basil paste
1–2 tablespoons pine nuts, chopped
Juice of 1 lemon
1 packet Slendier spaghetti pasta or mung bean
pasta
2 large handfuls baby spinach leaves
1 Heat a frying pan over medium heat and spray

with coconut oil. Add the chicken pieces and cook
until lightly browned.
WEEKEND CHICKEN
2 Add the beans, mushrooms, basil paste, pine
CASSEROLE nuts and lemon juice.
SERVES 4 3 Rinse the pasta and add to the pan. Add the
baby spinach and cook for a further 3 minutes,
gently stirring to combine. Serve immediately.
400 g chicken breast fillets, sliced in half
1 bok choy, sliced
Note Slendier spaghetti pasta is a low-carbohy-
1 leek, thinly sliced drate spaghetti. You can find it in the health food
2 cups button mushrooms, roughly chopped section in supermarkets. Mung Bean pasta can
3 garlic cloves, crushed be bought from some supermarkets, health food
1 punnet cherry tomatoes stores and online at www.iherb.com.
750 ml chicken stock
Sea salt and freshly cracked pepper, to season
1 sweet potato, steamed and mashed
1 Preheat the oven to 160°C. Using a large baking

dish, layer the chicken pieces, bok choy, leek and
mushrooms. Add the garlic and cherry tomatoes.
2 Pour in the chicken stock. The chicken should

be just covered. Season with sea salt and freshly
cracked pepper and cover with foil.
3 Bake for 3 hours. Serve the chicken casserole

with the mashed sweet potato on the side.

CHICKEN PARMIGIANA
SERVES 2
TOMATO SAUCE
200 g chicken breast fillets 2 tomatoes
Coconut oil spray 1 tablespoon salt-reduced tomato paste
4 eggwhites ½ onion, finely chopped
55 g (½ cup) almond meal 2 garlic cloves, crushed
100 g cottage cheese 1 small handful basil leaves
Green salad, to serve Sea salt and freshly cracked pepper, to season
1 Preheat the oven to 180°C. Lightly spray a baking tray with the coconut oil spray. Slice the
chicken breast fillets in half so that they are quite thin.
2 Beat the eggwhites in a shallow bowl. Pour the almond meal on a large flat plate.
3 Dip the chicken pieces in the eggwhites, then coat with the almond meal, making sure both
sides are well-coated.
4 Place the chicken pieces on the baking tray and bake for 15 minutes.
5 Meanwhile, to make the tomato sauce, heat a frying pan over medium heat and spray with
coconut oil. Add all ingredients to the pan and simmer for 5 minutes. Remove from the heat and
set aside until needed.
6 Remove the chicken from the oven and coat the chicken pieces with the sauce and top with
the cottage cheese. Bake for a further 3-5 minutes. Serve with a green salad.

1 Preheat the oven to 190°C. Lightly grease a
THAI LIME CHICKEN roasting pan with coconut oil spray. Season the
chicken with salt and pepper.
SERVES 4
2 Combine the coconut milk, lime juice, rice wine
vinegar, fish sauce, spring onions, garlic, ginger,
400 g chicken breast fillets
chilli flakes, and coriander in a large bowl.
100 g green beans, steamed, to serve 3 Place the chicken in a glass bowl and pour the
marinade mixture over the chicken. Cover with
THAI MARINADE plastic wrap and leave for 30 minutes.
250 ml coconut milk
150 ml fresh lime juice 4 Place chicken in the roasting pan and pour
125 ml rice wine vinegar over the marinade mixture. Place in the oven for
2 tablespoons fish sauce 10 minutes. Turn the chicken over and bake for a
3 spring onions, finely sliced further 10–15 minutes, or until the chicken is
2 garlic cloves, crushed cooked through.
2 teaspoons ginger, crushed
1 teaspoon chilli flakes 5 To serve, place two chicken breasts on each
1 tablespoon finely chopped coriander leaves plate and serve with steamed green beans.

VEGETABLE OMELETTE
WITH BAKED CHICKEN
SERVES 2

2 teaspoons Moroccan seasoning
2 teaspoons ground paprika
Coconut oil spray
4 eggwhites, beaten
4 asparagus stalks, chopped
1 tomato, finely chopped
30 g spring onions, finely chopped
1 Preheat the oven to 180°C. Line a baking tray with foil.

2 Place the chicken breast fillet on a flat surface and rub with the Moroccan seasoning and
paprika, making sure both sides are well-coated. Place on the baking tray and bake in the oven for
15 minutes.
3 Heat a frying pan over medium heat and spray with coconut oil. Add the eggwhites and swirl
the pan so the eggwhites coat the base.
4 Add the asparagus, tomato and spring onions to the pan. When egg is starting to cook, flip over
and cook the other side.
5 Place the omelette on a plate and top with the cottage cheese. Serve with the chicken.

CHICKEN ENCHILADA BAKE
SERVES 6
1 onion, finely chopped TOPPING

500 g chicken mince 1 tablespoon mild chunky salsa (I like Old El Paso)
½ teaspoon ground turmeric 1 cup cottage cheese
½ teaspoon chilli flakes 3 spring onions, finely chopped
400 g tinned diced tomatoes 1 cup mashed avocado with lemon juice, to serve
400 g black beans, rinsed and drained
6 mountain rye wraps
1 Preheat the oven to 180°C. Lightly spray a baking dish with coconut oil.
2 Heat a frying pan over medium heat and spray with coconut oil. Add the onion and sauté until tender.
Add the chicken mince and stir until almost cooked.
3 Add the turmeric and chilli and cook, stirring, for 1 minute. Stir in the tomato and ½ cup of water.
Bring to the boil. Add the beans and simmer for 3 minutes.
4 Spread ½ cup chicken mixture down the middle of each wrap. Fold the wrap at the sides and roll up
to enclose filling. Place seam-side down, side by side in the baking dish.
5 Spoon the salsa and cottage cheese over the centre of the wraps. Bake for 20–25 minutes until cheese
is melted and the wraps are brown. Top with the spring onions and serve with avocado, if you like.

STUFFED CHICKEN WITH SWEET POTATO
SERVES 2
40 g reduced-fat feta or goat’s cheese

2 large handful baby spinach leaves, chopped
2 tablespoon no-added sugar sweet chilli sauce
1 sweet potato, steamed and mashed
1 bunch broccolini, steamed

2 Combine the cheese, spinach and sweet chilli in a small bowl. Slice the chicken breast in half and stuff
with the cheese mixture.
3 Place the chicken on the baking tray and bake in the oven for 15–20 minutes.
4 Serve with the sweet potato mash and broccolini.

MOROCCAN QUINOA CHICKEN WITH
BEAN SALAD
SERVES 2
3 eggwhites
1 cup quinoa flakes
1 tablespoon Moroccan seasoning
Green salad, to serve
BEAN SALAD
1 cup four-bean mix
¼ cup sundried tomatoes
¼ cup sundried eggplant

2 Place the eggwhites in a bowl and lightly beat. Combine the Moroccan seasoning and quinoa flakes on
a large flat plate.
3 Dip the chicken into the eggwhite, then coat in the quinoa mixture. Place on the baking tray and bake
in the oven for 20 minutes.
4 To make the bean salad, add the beans, sundried tomatoes, eggplant, baby spinach leaves and balsamic
vinegar and toss to combine. Serve the chicken breast with the mixed bean salad and green salad.

SPICED BAKED CHICKEN WITH
CURRIED COUSCOUS
SERVES 2

1 tablespoon harissa
1 bunch broccolini, steamed
2 tablespoons fat-free Chobani Greek-style yoghurt
CURRIED COUSCOUS
100 g wholemeal couscous, cooked
1 teaspoon curry powder
2 tablespoons organic honey
20 g raisins
¼ cup four-bean mix
1 teaspoon paprika
1 teaspoon cayenne pepper

2 Place the chicken breast fillet on a flat surface and rub with the harissa, making sure both sides are
well-coated. Place on the baking tray and bake in the oven for 15 minutes.
3 To make the curried couscous, add the cooked couscous and all the ingredients to a bowl. Mix well
to combine.
4 Serve the chicken with the couscous, steamed broccolini and add the yoghurt on the side.

SIRLOIN WITH
VEGETABLE STACK
SERVES 2
Coconut oil spray

2 x 100 g sirloin steak
VEGETABLE STACKS
50 g almond meal
1 eggplant, thinly sliced
½ bunch asparagus, finely diced
1 capsicum, finely diced
100 g cottage cheese

PEPPERED STEAK with coconut oil. Add the steak to the frying pan
and cook until done to your liking. Keep warm.
WITH BEETROOT, 2 To make the vegetable stacks, preheat the oven
FETA & WALNUT to 180°C. Coat both sides of the tomato slices in
the almond meal. Spray a baking dish with coconut
SALAD oil. Place a layer of the eggplant slices in the baking
dish. Add a layer of the asparagus, then half the
tomato slices, all of the capsicum and then top
SERVES 2 with the remaining tomato. Cover the top with
cottage cheese and bake in the oven for 15
Coconut oil spray minutes. Serve warm with the steak.
2 x 100 g sirloin steak (or preferred lean steak)
1 tablespoon pepper steak seasoning
BEETROOT, FETA AND WALNUT SALAD

1 beetroot, thinly sliced
3 large handfuls rocket leaves
½ cup walnuts, roughly chopped
50 g fat-reduced feta/goats cheese
1 To make the salad, add the beetroot, rocket,

walnuts and feta to a large bowl and toss gently to
combine. Set aside until ready to serve.

with coconut oil.
3 Coat the steak with the pepper steak seasoning.

Add to the frying pan and cook until done to your
liking. Serve immediately with the salad.

BOLOGNAISE WITH MUNG BEAN PASTA
SERVES 4
BOLOGNAISE SAUCE
1 onion, sliced
1 carrot, grated
500 g extra-lean beef mince
400 g tinned peeled tomatoes
2 cups tomato passata sauce
2 cups button mushrooms, sliced
70 g packet mung bean pasta

1 tablespoon goat’s cheese
basil leaves, to garnish
1 Heat the coconut oil in a large pot over medium heat. Add the onion, garlic and carrot and cook
for 5 minutes.
2 Add the beef, tinned tomatoes, passata sauce and mushrooms and cook for a further 5 minutes.
Leave to simmer over low heat for 10 minutes.
3 Cook the mung bean pasta according to the packet directions.
4 Serve the pasta in bowls, topped with the bolognaise sauce and the goat’s cheese. Garnish with
some basil leaves.

CLEAN LASAGNE
SERVES 4
Coconut oil spray

1 brown onion
3 garlic cloves
2 cups tomato passata sauce
500 g extra-lean beef mince (You can also use turkey or chicken)
1 red capsicum, thinly sliced
1 eggplant, thinly sliced
2 tomatoes, thinly sliced
1 sweet potato, thinly sliced
1 zucchini, thinly sliced
1 Preheat the oven to 180°C. Lightly spray a baking dish with the coconut oil spray.
2 Heat 1 tablespoon coconut oil in a large pot over medium heat. Add the onion, garlic, passata sauce
and mince. Stir until mince is cooked.
3 Set the baking dish on a flat work surface and evenly layer half the mince, then half the vegetables,
then the remaining mince and then the remaining vegetables.
4 Place in the oven and bake for 20 minutes. Remove from the oven and spread the top with the cot-
tage cheese and bake for a further 5 minutes. Serve warm with a green salad.

PALEO SUPREME PIZZA
SERVES 1
PIZZA BASE
200 g almond meal
2 eggs
2 tablespoons coconut oil
1 teaspoon salt
PIZZA TOPPINGS
20 g tomato pasta sauce
¼ red and green capsicum, diced
½ tomato, thinly sliced
5 mushrooms, thinly sliced
110 g sliced chicken or turkey breast
1 teaspoon oregano
20 g fat-reduced feta or goat’s cheese
1 Preheat the oven to 180°C. Lightly grease two pieces of baking paper.
2 To make the pizza base, mix all the ingredients together to form a dough. Put the dough
between the two pieces of baking paper and roll it until about 2 cm thick and place on a baking
tray. Bake for 10-15 minutes, or until golden brown. Remove the top piece of baking paper.
3 Top the pizza base with the prepared pizza toppings. Return the pizza to the oven and cook for
15 minutes, or until the toppings are cooked.

PALEO KANGAROO BURGERS
SERVES 2
PALEO BUN
200 g almond meal
2 eggs
1 teaspoon Himalayan sea salt
KANGAROO PATTIES
300 g kangaroo mince (or beef mince)
1 onion, finely chopped
2–3 garlic cloves
2 tablespoons Worcestershire sauce
1 egg
50 g cottage cheese
2 tablespoons almond meal
1 teaspoon Masterfoods bush spice
SALAD
1 handful shredded iceberg lettuce
½ onion, thinly sliced
2 beetroot, cooked and thinly sliced
4 gherkins, thinly sliced
50 g fat-reduced feta/goat’s cheese
1 To make the paleo buns, mix all the ingredients together to form a dough. Put the dough between two
pieces of baking paper and roll it until about 2 cm thick and place on a baking tray. Bake for 10–15 minutes,
or until golden brown. Remove the baking paper.
2 To make the patties, combine all of the ingredients (except the coconut oil) in a large bowl and mix
well. The mixture should be sticky but not runny. With wet hands, shape into burger-sized rissoles.
3 Heat the coconut oil in a frying pan over medium heat. Add the patties and cook for 2–3 minutes on
each side, or until cooked through.
4 To make the salad, combine all of the ingredients in a large bowl and gently toss to combine.

STEAK WITH ASPARAGUS &
COCONUT MUSTARD VINAIGRETTE
SERVES 2
Coconut oil spray

2 x 100 g rump fillets (or any lean steak you prefer)
1 bunch asparagus, steamed
2 handfuls baby spinach leaves
COCONUT MUSTARD VINAIGRETTE

/3 cup coconut oil
1
2 tablespoons red wine vinegar

2 tablespoons wholegrain seeded mustard
2 teaspoons honey
½ lemon
1 Heat a frying pan over medium heat and spray with coconut oil. Add the steak to the frying pan
and cook until done to your liking.
2 Meanwhile, make the vinaigrette. Add the coconut oil, red wine vinegar, mustard, honey and
lemon to a jar and shake well.
3 Place the baby spinach on a plate and top with the steak. Add the asparagus and drizzle with
2 tablespoons of the dressing.

FISH WITH RAINBOW SALAD
SERVES 2
Coconut oil spray

2 fish fillets, such as Mackerel
RAINBOW COLESLAW
¼ red cabbage, shredded
¼ green cabbage, shredded
2 carrots, peeled, grated
1 small red onion, thinly sliced
DRESSING
1 tablespoon lemon juice
1 tablespoon dijon mustard
1 Heat a frying pan over medium heat and spray with coconut oil. Add the fish pieces and cook, turning
once, until cooked through.
2 To make the rainbow coleslaw, combine all the ingredients in a large bowl.
3 Whisk the lemon juice and dijon mustard in a small bowl and pour over the salad. Toss gently to
combine.
4 Serve the fish on a plate with the rainbow coleslaw on the side.

SEAFOOD PLATTER WITH
CLEAN THOUSAND ISLAND DRESSING
SERVES 2
1 ½ tablespoons coconut oil CLEAN THOUSAND ISLAND DRESSING

200 g firm white fish fillets 125 ml soya mayonnaise
1 calamari tube, sliced into rings 2 tablespoons no added sugar tomato sauce
1 teaspoon chilli flakes (optional) juice of ½ lemon
2 tablespoons chopped flat-leaf parsley green salad, to serve
10 medium green king prawns, peeled, lemon wedges, to serve
deveined, tails intact
1 To cook the calamari rings, heat ½ tablespoon of the coconut oil in a non-stick frying pan over high
heat. Season the calamari rings with salt and pepper and cook, in batches, for 2–3 minutes or until golden.
Remove from the pan and keep warm.
2 To cook the prawns, add ½ tablespoon of the coconut oil to the pan. Add the chilli flakes to the
prawns and cook, stirring, for 3–4 minutes or until prawns are cooked through. Remove from the pan and
keep warm.
3 To cook the fish, season the fish with salt and pepper. Add ½ tablespoon of the coconut oil to the pan
and cook the fish for 3 minutes on each side or until golden and cooked through. Remove from the pan
and keep warm. Sprinkle the fish with the chopped parsley.
4 To make the dressing, whisk the ingredients in a small bowl.
5 Serve the fish, prawns and calamari with lemon wedges and the clean thousand island dressing on the
side for dipping. Serve with a green salad.

CHILLI GARLIC PRAWNS WITH
CUCUMBER SALAD
SERVES 2
Coconut oil spray

12 fresh tiger prawns, peeled and deveined
1 teaspoon chilli flakes
Sea salt, to season
2 teaspoons chopped flat-leaf parsley
CUCUMBER SALAD
1½ tablespoons lime juice
3 Lebanese cucumbers
½ cup coriander leaves
1 long red chilli, halved, deseeded, thinly sliced
1 Heat a frying pan over medium heat and spray with coconut oil. Season the prawns with chilli flakes and
sea salt. Add the prawns to the pan and cook for 2–3 minutes or until cooked through. Add the garlic and
chopped parsley and stir through. Remove from the heat and serve immediately.
2 Meanwhile, to make the cucumber salad, use a vegetable peeler to cut the cucumbers into ribbons.
Place the cucumber, coriander, chilli and lime juice in a bowl. Toss to combine. Serve with the garlic
prawns.

TERIYAKI SALMON WITH
VEGETABLE STIR-FRY
SERVES 2
SALMON
120 g salmon
1 tablespoon teriyaki sauce
Coconut oil spray
½ lemon
VEGETABLE STIR-FRY
1 cup cauliflower, cut into small florets
½ red capsicum, julienned
1 carrot, julienned
1 cup snows peas
1 cup flat mushrooms, sliced
115 g tube coriander paste
2 tablespoons tamari soy sauce
juice of 1 lemon
1 bunch bok choy
400 g packet Slendier noodles
1 teaspoon sesame seeds
1 To make the teriyaki salmon, coat the salmon with the teriyaki sauce and refrigerate for 10 minutes to
marinate. Heat a frying pan over medium heat and spray with coconut oil. Cook salmon for 2–3 minutes
on each side, or until cooked to your liking. Remove from the pan and serve immediately with the
vegetable stir-fry and wedges of lemon.
2 To make the vegetable stir-fry, heat a wok over medium heat and spray with coconut oil. Add the
cauliflower, capsicum, carrot, snow peas and mushrooms and cook, stirring frequently, until softened.
3 Add the coriander, soy sauce, lemon, and bok choy to the wok and continue to cook for a few minutes
until bok choy has wilted.
4 Add the noodles and the sesame seeds to the wok and toss gently to combine. Continue to cook for
a further 5 minutes. Serve immediately with the salmon.

SALMON WITH ASPARAGUS &
MUSHROOM NOODLE SALAD
SERVES 1
120 g salmon
1 tablespoon soy sauce
Coconut oil spray
1 large handful baby spinach leaves, sautéed
ASPARAGUS AND MUSHROOM NOODLE SALAD

½ bunch asparagus, woody ends trimmed, thinly sliced lengthways
50 g enoki mushrooms, ends trimmed
2 cm piece fresh ginger, peeled, cut into matchsticks
1 tablespoon soy sauce
200 g Slendier noodles
1 Place the salmon in a bowl. Pour over the soy sauce and turn to coat. Cover with plastic wrap and place
in the fridge for 15–20 minutes to marinate.
2 Heat a frying pan over medium-high heat and spray with the coconut oil. Add the salmon and cook for
2–3 minutes each side or until cooked to your liking. Transfer to a plate and keep warm.
3 Spray the frying pan with the coconut oil. Add the asparagus, mushrooms, ginger and soy sauce and
stir-fry for 2 minutes, or until just tender.
4 Meanwhile, cook the noodles following packet directions. Drain. Divide the noodles among serving
bowls. Top with the asparagus and mushroom mixture. Serve with the salmon and baby spinach leaves.

HERB-CRUSTED SALMON WITH
CHERRY TOMATOES & GREEN BEANS
SERVES 2
120 g salmon
1 teaspoon coconut oil
Sea salt and freshly ground black pepper
1 teaspoon finely chopped chives
1 teaspoon finely chopped parsley
1 teaspoon finely chopped tarragon
2 tomatoes, sliced
1 lemon, sliced, to garnish
1 Preheat the oven to 235°C. Brush the salmon with ½ tablespoon of the oil and season with salt
and pepper.
2 In a small bowl, mix the chives, parsley, and tarragon. Sprinkle the herbs over the salmon. Place
the salmon in a small roasting pan and cook in the oven for about 15 minutes, or until the salmon is
cooked to your liking.
3 Serve immediately with the tomatoes and green salad.

SIDES
HEALTHY & EASY
FRIED RICE
SERVES 2
2½ tablespoons coconut oil

2 large eggs, beaten
3 spring onions, thinly sliced
2 teaspoons grated fresh ginger
2 teaspoons minced garlic
2 cups mixed vegetables
2 cups cooked brown rice
2½ tablespoons tamari soy sauce
1 Heat 1 teaspoon of coconut oil in a large wok

over high heat. Add eggs and cook, without stirring,
VEGETABLES WITH until fully cooked on one side. Flip and cook until
just cooked through. Transfer to a cutting board
SLIVERED ALMONDS and cut into ½-inch pieces.
SERVES 2
2 Add 1 tablespoon of coconut oil to the wok
along with spring onions, ginger and garlic. Cook,
stirring, until spring onions have softened.
/3 cup slivered almonds
1
3 Add the mixed vegetables and cook until just
300 g green beans, trimmed tender. Transfer the contents of the wok to a plate.
6 asparagus stalks
1 cup snow peas 4 Add remaining coconut oil to the wok along
2-3 garlic cloves, crushed with rice and stir until hot.
2 tablespoons soy tamari sauce
250 ml water 5 Return the vegetables and eggs to the wok. Add
Sea salt and freshly ground the tamari soy sauce and stir until well combined.
1 Heat the coconut oil in a frying pan over

medium heat. Add the almonds and cook, tossing
frequently, until they’re light brown and toasted.
Transfer them with a slotted spoon to a plate lined
with paper towels.
2 Add the green beans, asparagus, snow peas,

garlic, and salt to the pan. Toss to coat the
vegetables with the coconut oil. Add the water and
simmer gently, tossing occasionally, for 15 minutes
or until the vegetables are fork-tender and fully
cooked. The liquid should be reduced to about
¼ cup or less; if there’s too much liquid, increase
the heat to a boil and let it reduce briefly.
3 Add the salt, pepper and tamari and mix well.

Scatter the slivered almonds over the vegetables
and serve warm.
SWEET POTATO BAKE
SERVES 2
Coconut oil spray

3 sweet potatoes, thinly sliced
500 ml reduced-salt chicken stock
1 Preheat the oven to 180°C. Spray a square baking

dish with coconut oil spray.
2 Layer the sweet potato in the baking dish until

nearly full. Pour the chicken stock over the sweet
potato. Cook in the oven for 30 minutes.
3 Remove from the oven and, if there is too much

excess stock, pour it out.
STUFFED 4 Add the cottage cheese over the top and bake
MUSHROOMS for a further 5 minutes.
5 Serve with steak or chicken and steamed green

SERVES 4 vegetables.
Coconut oil spray

1 zucchini, finely diced
1 small eggplant, finely diced
500 g cooked brown rice
1 carrot, finely diced
1 capsicum, finely diced
1 large handful baby spinach leaves, finely chopped
1 jar tomato and chilli pasta sauce
8 large flat or button mushrooms
100 g light feta or goat’s cheese
1 Preheat the oven to 180°C. Heat a large frying pan

over medium heat and spray with coconut oil.
2 Add the carrot, capsicum and baby spinach

leaves to the pan and stir fry until nearly cooked.
Add the brown rice and cook for a further
2 minutes, stirring well.
3 Combine rice, vegetables and pasta sauce in a

large bowl.
4 Bake the mushrooms in the oven for 10 minutes,

or until soft.

SWEET
TREATS
NOTEs
[ All the desserts can be frozen for up to 3 weeks. I usually make a batch, cut it up, freeze it and
enjoy it every now and then.
[ Although these desserts are “clean” they should still only be consumed in moderation. They’re
still a treat. I recommend having two serves of a clean treat of your choice twice a week.
PROTEIN BARS
MAKES 2
35 g rolled oats
50 g (½ cup) chocolate or vanilla protein powder
2 tablespoon almond butter
1 tablespoon goji berries
2 tablespoons almond milk
2 tablespoons raisins
50 g shredded coconut
2 teaspoon cinnamon
1 teaspoon of vanilla extract
1 Combine all the ingredients in a large bowl.

2 Using your hands, slowly shape the mixture into
bars.
CHOCOLATE 3 Wrap the bars in baking paper or foil to keep
PEANUT BUTTER their shape and refrigerate to set.
PROTEIN BALLS
MAKES 12
100 g (1 cup) chocolate protein powder

60g (1 cup) shredded coconut
175 g (½ cup) organic honey or rice malt syrup
75 g (½ cup) oat bran
125 g (½ cup) natural crunchy peanut butter
3 tablespoons shredded coconut
1 Combine all the ingredients in a large bowl,

except the 3 tablespoons of shredded coconut.
2 Using your hands, roll the mixture into balls,

then roll in the left over shredded coconut. Freeze
for 4 hours to set.
Note These protein balls can be kept in an

airtight container in the freezer for up to 2 weeks.

CHOCOLATE
AVOCADO MOUSSE
SERVES 2
1 avocado
2 tablespoons cacao powder
2 tablespoons honey, 100% maple syrup, rice malt
syrup or agave nectar
1 Blend all the ingredients together in a food

processor until smooth.
2 Spoon into two small serving bowls and then

refrigerate for 3 hours. Serve chilled.
CLEAN ICE CREAM

SERVES 6
2 x 800 ml tinned pure coconut cream

2 teaspoons vanilla extract
Pinch of salt
3 tablespoons organic honey, agave nectar or rice
syrup
MIXES
2 tablespoons dark chocolate chips
caramel fudge (see page 50)
raw choc-hazelnut spread (see page 51)
1 Add all the ingredients to an ice cream maker,

including your choice of mixes, and follow the
manufacturer’s instructions. Then set in the freezer
for 6-8 hours before serving.

RAW CHOCOLATE
FUDGE
MAKES 9 SMALL SQUARES
2 tablespoons cacao
2 tablespoons almond butter
2 tablespoons honey or rice malt syrup
80 g crushed macadamias
80 g shredded coconut
20 g goji berries (optional)
1 Combine all the ingredients in a large bowl.

2 Pour the mixture into a container and freeze for
6 hours. Once frozen, remove and cut into squares.
RAW CARAMEL
FUDGE
MAKES 9 SQUARES
250 g almond butter

15 medjool dates, chopped
2 tablespoons organic honey or malt syrup
1 teaspoon vanilla extract
1 Combine all the ingredients in a large bowl until a

dough begins to form (like a nut butter). Add some
more honey if not sweet enough. Add some water if
mixture is too thick.
2 Pour the mixture into a container and freeze for

4 hours. Once frozen, remove and cut into squares.

RAW CHOC-HAZELNUT SPREAD
MAKES 1 SMALL JAR
280 g (2 cups) activated raw hazelnuts

170 ml coconut milk
180 g (1 cup) medjool dates (pitted)
Pinch of salt
1 Soak the hazelnuts in water overnight.

2 Combine all the ingredients in a food processor or blender. Process until smooth.
3 Spoon the mixture into an airtight container or jar and leave to set in the fridge for 6 hours.
Note Recommended serving size is 1 tablespoon.

CHOC PROTEIN &
COCONUT MUG
CAKE
SERVES 1
1 banana
2 tablespoons shredded coconut
1 scoop chocolate protein powder
1 egg
1 teaspoon baking powder
1 Blend all ingredients together in a food

processor, blender or by hand until smooth.
2 Place in a microwave-safe mug or small bowl

and cook in the microwave on high for 3 minutes
or until the cake has risen.
CHOC, ALMOND &

BANANA MUG CAKE
SERVES 1
55 g (½ cup) almond meal

1 small banana, roughly mashed
2 teaspoons shredded coconut
1 teaspoon of maple extract
1 tablespoon sweetener (stevia, coconut nectar,
organic honey or rice malt syrup)
20–30 g dark chocolate (80% cacao), roughly
chopped
1 Add all the ingredients to a bowl and mix well in

either a food processor, blender or by hand.
2 Pour the batter in a large mug or small bowl and

microwave on high for 2 minutes, checking after
1 minute.

CHOCOLATE PROTEIN
PEANUT BUTTER MUFFINS
MAKES 6
Coconut oil spray

100 g (1 cup) rolled wholemeal oats
36 g (1 scoop) peanut butter protein powder (purchase from ASN) or protein powder of your choice
1 tablespoon almond flour
2 tablespoons Stevia or rice malt syrup
2 tablespoons natural crunchy peanut butter
1 egg
3 eggwhites
125 ml (½ cup) almond milk
1 Preheat the oven to 180°C. Lightly spray 6 muffin holes with coconut oil spray.
2 Blend all ingredients together until smooth. Spoon into the muffin holes and cook for 15–20 minutes,
or until a toothpick comes out clean. Leave to cool for 5 minutes in the pan, then remove and place the
muffins on a wire rack to cool completely.
Note Brownies can be kept for up to 4 days in an airtight container or frozen for up to 3 weeks.

CHOCOLATE PROTEIN BROWNIE WITH
CLEAN APPLE & RHUBARB SAUCE
MAKES 6 SQUARES
NOTE
Why Stevia?
BROWNIE Stevia is a natural sweetener, derived from the
50 g (½ cup) chocolate protein powder stevia rebaudiana plant. Stevia is available in
/8 cup stevia
1 many forms such as white extract powder,
125 g (½ cup) almond butter or natural crunchy peanut butter stevia liquid extract, or as small tablets to
sweeten your coffee with. The sweet leaf
½ teaspoon baking soda
sweetener is also available in its granular form
½ teaspoon salt in small packets. It can be purchased from your
1 egg or 3 eggwhites local supermarkets.
½ teaspoon vanilla extract These are just a few reasons why you should opt
3 tablespoons coconut flour for stevia over sucrose:
l Stevia has no calories
APPLE AND RHUBARB SAUCE l Stevia helps suppress cravings
l Stevia is very potent. It is 40 times sweeter
2 pink lady apples, peeled and roughly chopped
than sugar, which means you need far less of it
2 rhubarb stalks, roughly chopped l Stevia is a great alternative for diabetics
2 tablespoons stevia
1 Preheat the oven to 180°C. Line a square baking tin with baking paper.
2 To make the brownie, heat the nut butter in the microwave for about 40 seconds. Pour into a large
mixing bowl and add the remaining ingredients. Mix well using an electric mixer and add more nut butter
if the batter is too thick. Pour the mixture into the prepared tin and bake for 25–30 minutes. Remove
from the oven and leave to cool for 5–10 minutes before removing the brownie cake from the tin.
3 Heat the apple and rhubarb and 1–2 cups of water in a saucepan over medium heat. Cook, stirring
often, until soft. Add the stevia to sweeten.
4 To serve, pour a little of the sauce over a brownie square.

Note Brownies can be kept for up to 4 days in an airtight container or frozen for up to 3 weeks.

SWEET POTATO
FUDGE BROWNIES
MAKES 9 SQUARES
250–310 g (2–2½ cups) mashed sweet potato

2 eggs
2 teaspoons maple extract
175 g (½ cup) rice malt syrup
125 ml (½ cup) coconut oil
1 tablespoon baking powder
½ tablespoon bicarbonate of soda
125 g (1 cup) cacao powder
2 tablespoons coconut flour
VANILLA PROTEIN
1 Preheat the oven to 180°C. Line a square baking
tin with baking paper. BROWNIES
2 Steam and mash the sweet potato. Combine MAKES 9 SQUARES
the sweet potato, eggs, maple, rice malt syrup and
coconut oil in a large mixing bowl and stir until 100 g (1 cup) almond meal
well combined. Then add the baking powder and 100 g (1 cup) vanilla protein powder
bicarbonate of soda and stir. Add the cacao 2 tablespoons coconut flour
powder, stir, then add the coconut flour. Pinch of Himalayan salt
250 ml (1 cup) coconut oil
3 Pour the mixture into the prepared baking tin. /8 cup stevia or ¼ cup of rice malt syrup
1
Bake for 25–30 minutes. Remove from the oven
2 teaspoons vanilla extract
and leave to cool for 5–10 minutes before carefully
2 eggs
removing the brownie cake from the tin.
4 eggwhites
Note Brownies can be kept for up to 4 days in an 155 g (½ cup) blueberries or 80 g (½ cup) roughly
airtight container or frozen for up to 3 weeks. chopped macadamias
1 Preheat the oven to 180°C. Line a rectangle

baking tin with baking paper.
2 Blend all ingredients together except the

blueberries/nuts in a food processor or blender.
Mix through your choice of the blueberries or nuts.
Pour the mixture into the prepared tin and bake
for 20–25 minutes, or until a toothpick comes out
clean. Remove from the oven and leave to cool
for 5–10 minutes before removing the brownie
cake from the tin. Cut into squares to serve.
Note Brownies can be kept for up to 4 days in an

airtight container or frozen for up to 3 weeks.

RAW MACADAMIA
CARAMEL FUDGE
MAKES 12 SQUARES
BASE LAYER
120 g (2 cups) shredded coconut
320 g (2 cups) macadamias
Pinch of salt
2 tablespoons organic honey or rice malt syrup
MIDDLE LAYER CARAMEL

250 g almond butter BANANA & WALNUT
15 medjool dates
2 tablespoons organic honey or malt syrup BREAD
MAKES 9 PIECES
TOP LAYER
150 g dark chocolate (80% cacao), melted
60 g (½ cup) coconut flour
4 eggs
4 egg whites
1 To make the base layer, blend all the ingredients 1 banana, mashed
together in a food processor. Press the mixture
45 g (¼ cup) pitted medjool dates
into a baking tray and freeze for 15 minutes.
2 To make the middle layer, blend all the 1 teaspoon vanilla extract
ingredients together in a food processor. Add 3 tablespoons non-fat Greek yoghurt (I like
some water if mixture is too thick. Gently press Chobani)
the mixture down onto the base. 3 tablespoons unsweetened almond or coconut
milk
3 To make the top layer, melt the dark 50 g (½ cup) walnuts
chocolate and drizzle over the top of the fudge ½ teaspoon bicarbonate of soda
using a spoon. Pinch of Himalayan salt
4 Place in the freezer overnight to set. Cut into 1 Preheat the oven to 180°C. Line a loaf tin with
squares to serve. Store in an airtight container. baking paper.
2 Blend the wet ingredients first and then add

dry ingredients, except the walnuts until well
combined. Roughly cut up walnuts and mix them
through the batter.
3 Pour the mixture into the tin and bake for

about 20 minutes, or until golden brown. Remove
from the oven and leave to cool for 5–10 minutes
before carefully removing the cake from the tin
and placing on a wire rack to cool completely.
Note You can also serve with a drizzle of

organic honey or rice malt syrup.

RAW PASSIONFRUIT CHEESECAKE
SERVES 12
BASE TOPPING
180 g (1 cup) medjool dates 1 banana
160 g (1 cup) macadamias 5 passionfruit
155 g (1 cup) almonds 50 g shredded coconut
½ cup shredded coconut
2 tablespoons rice malt syrup
Pinch of Himalayan salt
FILLING
310 g (2 cups) cashews
4 passionfruit
1 lemon
1 To make the base, blend all ingredients together in a food processor until it starts to come together.
Press the mixture into the base of a 20 cm (base) springform pan. The mixture should be about 5 mm
thick. Place in the freezer for 15 minutes.
2 To make the filling, combine the ingredients in a food processor or mixer. Process until smooth,
scraping down the sides of the processor as necessary.
3 Spoon or pipe the filling on top of the base. Add the toppings and place the cheesecake in the freezer
until solid all the way through (about 6 hours).
4 Once frozen, remove the cheesecake from the pan. Place the cheesecake in the refrigerator
until needed.

RAW CHOCOLATE HAZELNUT CAKE
SERVES 12
BASE
100 g (1 cup) hazelnut or almond meal
2 tablespoons maple syrup
Pinch of Himalayan salt
FILLING
310 g (2 cups) raw cashews, soaked and rinsed
5 tablespoons hazelnut butter (peanut or
almond butter works too)
125 ml (½ cup) coconut oil, melted
125 ml (½ cup) rice malt syrup
60 g (½ cup) cacao powder
125 ml (½ cup) water
½ teaspoon Himalayan salt
SAUCE
4 tablespoons coconut oil, melted
TOPPING
40 g hazelnuts, roughly chopped
1 banana, thinly sliced
6 strawberries, thinly sliced
1 To make the base, blend all ingredients together in a food processor until it starts to come together.
Press the mixture into the base of a 20 cm (base) springform pan. The mixture should be about 5 mm
thick. Set aside while you making the filling.
2 To make the filling, blend together the cashews, rice malt syrup, water and salt in a food processor
or mixer. Process until smooth, scraping down the sides of the processor as necessary. Add the cacao
powder, hazelnut butter and coconut oil to the cashew mixture and blend them all together, scraping
down again, until the mixture is combined.
3 Spoon the filling on top of the base. Place the cheesecake in the freezer until solid all the way through
(at least 3 hours for individual cheesecakes, 6 for a large cheesecake).
4 Once frozen, remove the cheesecake from the pan. Place the cheesecake in the refrigerator.
5 To make the sauce, whisk the ingredients in a small bowl.
6 When ready to serve, pour the sauce over the cheesecake. Top with your choice of chopped
hazelnuts, sliced banana or sliced strawberries and serve immediately.

CONVERSIONS
TABLESPOONS OVEN TEMPERATURES
1 tablespoon = 20 ml 160°C = 315°F
2 tablespoons = 40 ml 180°C = 350°F
3 tablespoons = 60 ml [¼ cup] 200°C = 400°F
4 tablespoons = 80 ml [ 1/3 cup] 220°C = 450°F
LIQUID LENGTH
20 ml = ½ fl oz 5 mm = ¼ inch
30 ml = 1 fl oz 1 cm = ½ inch
40 ml = 1¼ fl oz 2 cm = ¾ inch
55 ml = 1¾ fl oz 2.5 cm = 1 inch
60 ml = 2 fl oz [¼ cup] 5 cm = 2 inches
70 ml = 2¼ fl oz 10 cm = 4 inches
80 ml = 2½ fl oz [ 1/3 cup] 15 cm = 6 inches
90 ml = 3 fl oz 20 cm = 8 inches
100 ml = 3½ fl oz 25 cm = 10 inches
125 ml = 4 fl oz [½ cup] 30 cm = 12 inches
150 ml = 5 fl oz
170 ml = 51/2 fl oz [²/3 cup]
185 ml = 6 fl oz [¾ cup] INGREDIENTS/EQUIPMENT
200 ml = 7 fl oz Bicarbonate of soda = baking soda
250 ml = 9 fl oz [1 cup] Bok choy = pak choy
500 ml = 17 fl oz [2 cups] Capsicum = pepper
750 ml = 26 fl oz [3 cups] Coriander = cilantro
1 litre = 35 fl oz [4 cups] Cornflour = cornstarch
2 litres = 70 fl oz [8 cups] Cos lettuce = romaine lettuce
Eggplant = aubergine
Flat-leaf parsley = Italian parsley
WEIGHT Gherkins = pickles
5 g = 1/8 oz Lebanese cucumber = short cucumber
10 g = ¼ oz Loaf tin = bar tin
15 g = ½ oz Minced meat = ground meat
20 g = ¾ oz Muesli = granola
25/30 g = 1 oz Plain flour = all-purpose flour
40 g = 1½ oz Prawns = shrimp
50 g = 1¾ oz Pumpkin = winter squash
60 g = 2¼ oz Rocket = arugula
70 g = 2½ oz Rolled oats = porridge oats
80 g = 2¾ oz Roma tomatoes = plum tomatoes
90 g = 3¼ oz Semi-dried tomatoes = sun-blushed tomatoes
100 g = 3½ oz Silverbeet = Swiss chard
125 g = 4½ oz Snow peas = mangetout
150 g = 5½ oz Spring onions = scallions
185 g = 6½ oz Sultanas = golden raisins
200 g = 7 oz Tea towel = dish towel
250 g = 9 oz Telegraph cucumber = long cucumber
500 g = 1 lb 2 oz Tomato passata = puréed tomatoes
750 g = 1 lb 10 oz Tomato paste = concentrated purée
1 kg = 2 lb 4 oz Tomato sauce = ketchup
2 kg = 4 lb 8 oz Zucchini = courgette

Bodies by Rachel - Useful info
FOOD LABELS
The Australian Guide to Healthy Eating recommends you learn a few simple label-reading tips to help you
make a healthy alternative when it comes to food and beverages.
www.eatforhealth.gov.au/eating-well/how-understand-food-labels
CALORIE CALCULATOR
If you are unaware or unsure of how many calories you should be consuming daily go to :
www.freedieting.com/tools/calorie_calculator.htm to the Calorie Calculator which will
calculate your daily calorie needs.
MY FITNESS PAL APP

My Fitness Pal is an app which helps you track the nutritional value of the foods you are consuming daily.
You put in your details and goals and it sets you the recommended calories, macro and micronutrients you
should be having. You can download the free My Fitness Pal app through the Apple App store.
SUPPLEMENTS, PROTEIN POWDERS, BARS

All the products I recommend in this guide are available from the online stores below. You may also find
some products in your local Australian Sports Nutrition store, as well as some chemists.
www.australiansportsnutrition.com.au (Shop at ASN and mention Bodies by Rachel to receive a 10% discount)
www.iherb.com
FOLLOW ME ON:
FACEBOOK: BODIESBYRACHEL YOUTUBE: RACHEL DILLON WBFF PRO
INSTAGRAM: RACHELDILLONWBFFPRO EMAIL: BODIESBYRACHEL@GMAIL.COM
SNAPCHAT: BODIES BY RACHEL
FOR MORE INFO GO TO: WWW.BODIESBYRACHEL.COM.AU

Bodies by Rachel Lean Eating Cookbook PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Bodies by Rachel Lean Eating Cookbook PDF

Uploaded by

Copyright:

Available Formats

bodiesbyrachel

MIXED BERRY HEAVEN

25 g (¼ cup) rolled oats

1 Add all of the ingredients to a blender and process until

25 g (¼ cup) rolled oats

1 Add all of the ingredients to a blender and process until

6 [ bodies by rachel LEAN EATING COOKBOOK

25 g (¼ cup) rolled oats

1 Add all of the ingredients to a blender and process until

1 Add all of the ingredients to a blender and process until

7 [ bodies by rachel LEAN EATING COOKBOOK

200 g non-fat Greek yoghurt (I like Chobani)

1 Spoon the yoghurt into a small bowl and add

RYE TOAST WITH

2 slices rye bread, toasted

1 Toast the rye bread and spread with the mashed

2 Top with sliced tomato or cottage cheese and

8 [ bodies by rachel LEAN EATING COOKBOOK

½ cup wholemeal oats

1 Add the oats, cinnamon and chia seeds to a

1 Mix the oats in a bowl with water or

2 Add 2 tablespoons of the oat mixture, then add

3 Add another 2 tablespoons of the oat mixture

4 Add another 2 tablespoons of the oat mixture

9 [ bodies by rachel LEAN EATING COOKBOOK

10 [ bodies by rachel LEAN EATING COOKBOOK

2 eggs, at room temperature

11 [ bodies by rachel LEAN EATING COOKBOOK

1 Heat a small frying pan over medium–high heat

2 Whisk the eggs and cottage cheese together in a

1 Heat a small frying pan over medium–low heat

2 Whisk the eggs in a bowl until combined.

3 Serve the scrambled eggs with the rye toast and

12 [ bodies by rachel LEAN EATING COOKBOOK

2 Heat a frying pan over medium–high heat until

1 Heat a frying pan over medium–high heat until

2 Whisk the eggwhites in a bowl, then add to the

3 Add the cottage cheese, berries and cinnamon

4 Fold the crepe over and carefully slide onto a

13 [ bodies by rachel LEAN EATING COOKBOOK

1 Combine all of the ingredients in a blender or

2 Heat a frying pan over medium–high heat until

3 Serve with some Greek yoghurt and blueberries

14 [ bodies by rachel LEAN EATING COOKBOOK

2 rye mountain bread wraps

1 Place the rye mountain bread wraps on a flat

8 rice paper wrappers

1 Soak the rice paper wrappers in warm water until

2 Cover rice paper rolls with a damp tea towel

3 Serve rice paper rolls with tamari soy sauce, for

220 g (1 cup) uncooked short-grain brown rice

17 [ bodies by rachel LEAN EATING COOKBOOK

8 rye mountain bread wraps

18 [ bodies by rachel LEAN EATING COOKBOOK

120 g tempeh (see note)

1 Cut the tempeh into 1 cm-thick slices. Heat the

1 Heat a non-stick frying pan over medium heat

2 Place 8 cos lettuce cups on a flat surface. Spoon

19 [ bodies by rachel LEAN EATING COOKBOOK

CHICKEN PATTIES COLESLAW

3 Place each pattie on a plate and serve with the coleslaw.

20 [ bodies by rachel LEAN EATING COOKBOOK

120 g chicken breast fillet