Rice Cakes with Jam and Cottage Cheese

Ingredients:

3-5 Organic rice cakes.

30g jam of choice.

75-100g low fat cream cottage cheese

 

Method:

  1. Spread evenly cottage cheese over each rice cake
  2. Spread evenly jam over each rice cake
  3. That’s it.

Note: can use peanut butter or any fruit of choice instead of jam. 20-30g peanut butter of nut butter of choice is plenty. How many rice cakes and cottage cheese will be determined by your macro allowance for the day.

Enjoy

Healthy Sausage Roll- 2 Ingredients

Ingredients:

1-2 Mountain bread

2-3 lean sausages or lean mince of your choice. Take the covering off the sausages.

Use as many herbs and spices for your mince, add what you like. 1/2 cup breadcrumbs to bind (optional)

Eg-chopped capsicum, carrots, onion, zucchini

 

 

Method:

  1. Place sausage in middle of mountain bread and roll, tuck in ends.
  2. Place in a air fryer for 20-25 minutes at 180 degrees.
  3. That’s it. add some low calorie tomato or BBQ sauce with a large green salad.
  4. Simple as that and easy.

Enjoy

Stuffed Egg Plant

Ingredients:

1-2 Large egg plant

500g lean mince, this is optional, rice can be used instead.

1 jar tomato sauce, flavour of choice.

chopped capsicum, carrots, onion. You can use what vegetables you like.

1/2 cup red wine

Seasoning of choice

1/4 cup whitchester sauce

Low fat shredded cheese.

 

Method:

  1. Cut the egg plant in half and scoop out to make a hollow for filling.
  2. Place on a baking tray and bake for 20-25 minutes at 200 degrees to soften.
  3. Add the mince, vegetables, wine, whitchester sauce seasoning to a frying pan and make into a casserole mixture. time will depend for everyone, 30-45 minutes is more than enough time. You can make your own casserole mix, make it suit your taste buds.
  4. Fill the egg plant with mince mix. Sprinkle some low fat cheese over the egg plant.
  5. Using a 9 X 9 tray, spread a small amount of red sauce on the bottom so egg plant doesn’t stick to tray.
  6. Place back in oven and bake for a further 25 minutes at 200 degrees.

Enjoy.

Baked Chicken Parma

Ingredients:

Chicken Fillets

50-100g  low-fat  shredded cheese

25-50g bread crumbs

Chicken salt

Moroccan seasoning

Shredded low-fat cheese

 

Method:

  1. Place chicken fillets on a lined baking tray
  2. Add as much of the seasoning over the chicken
  3. Spread evenly breadcrumbs
  4. Sprinkle low fat shredded cheese over each piece of chicken
  5. Place in a pre heated oven for 30-35 minutes at 200 degrees.

Enjoy.

Overnight Oats

Ingredients:

45-60g quick oats or rolled oats

150-200g Greek yogurt

20g grated dark chocolate

25g protein powder

1 small chopped banana or 65g berries of choice

Method:

  1. In a bowl, mix all ingredients together.
  2. Cover and place in fridge for 4-5 hours or overnight

Can replace oats for any low sugar muesli or Weet Bix or basically any cereal.

Enjoy

 

Zucchini Ricotta Rolls

Ingredients:

3-4 Large zucchinis

300g ricotta cheese or low-fat cheese

1 jar tomato sauce (any flavour)

1 tablespoon parmesan cheese

1 egg

Shredded low-fat cheese

 

Method:

  1. Pre heat oven to 180 degrees
  2. Slice zucchini long ways and place in a bowl
  3. Drizzle some oil and add salt over zucchini and
  4. In a medium size baking dish, pour in some red sauce as a base for zucchini. Set a side
  5. Place each zucchini on a lined baking tray and bake for 30-35 minutes.
  6. Prepare ricotta, in a bowl place ricotta, egg and parmesan cheese and mix all together.
  7. Take out of oven and let cool down for 3 minutes.
  8. Spread evenly on each zucchini slice ricotta mix.
  9. Roll into a ball and place in baking tray.

10 Once all placed on baking tray, pour remaining red sauce over the zucchini, make sure they are all covered with sauce.

11 Sprinkle some low-fat cheese over the zucchini.

12 Place back into oven and bake for another 20-25 minutes.

 

Enjoy.

Healthy oven baked chocolate doughnuts

INGREDIENTS ( Wet )

2 full eggs

1/4 cup coconut oil

1/2 cup honey or maple syrup

160g Greek yogurt

1 teaspoon vanilla essences

INGREDIENTS ( Dry )

2 ground oats

1 teaspoon baking soda

1/4 teaspoon salt

1/2 cup cocoa powder

INGREDIENTS ( Glaze mix )

1/2 cup cocoa powder

1/4 cup of coconut oil

1/4 cup of honey

Note: you might need more of coconut oil or honey depending on thickness of mixture. You don’t want it thick

METHOD

  1. Mix all dry ingredients together thoroughly and set aside.
  2. Add all wet ingredients together and whisk well.
  3. Slowly pour wet ingredients into dry ingredients and gently mix, you don’t want to over mix batter.
  4. Prepare your donut tray and grease well.
  5. Using a piping back, pour mixture into baking tray, making sure not to overfill each as the dough will rise to much.
  6. Bake for 8-10 minutes or until a tooth pick comes out clean.

7 Let then cool for 5 minutes, then place on a wire tray to cool completely.

8 Take each donut and dip into glaze.

9 Let glaze set by placing in fridge or leaving on bench.

Each donut is around 125 calories, so enjoy and it certainly can fit in your day👏

Raspberry Coconut Chocolate Slice

INGREDIENTS

2 cups shredded coconut

2 tablespoons rice malt syrup

1/2 cup raspberries or cherries

1 teaspoon vanilla essence

1 tablespoon almond milk

TOP: 100g 65-75% or 95% dark chocolate

METHOD

Mix all the ingredients together (except dark chocolate) in a bowl and mix in thoroughly using your hands or spoon. Line a baking tray with baking paper and spread mixture evenly and press in tight into tray.
Pop in the freezer for 1-2 hours.
Melt the dark chocolate, take out tray and pour chocolate over evenly. Freeze for anothe 30-60 minute.
Cut and serve cold.

Cut into small pieces. Now be careful not to eat to many, which is easy to do. 2 pieces is perfect to have.

No bake chocolate coconut bars

Ingredients

3 cups shredded coconut

1/3 cup maple syrup

1/2 cup chocolate nips

1 teaspoon vanilla essence

1/2 cup coconut cream

Method

  1. Using a food processor, add the shredded coconut, maple syrup, coconut cream and vanilla essence.
  2. Add the mixture to a lined baking dish and firmly press in like you would a cheese cake base.
  3. Freeze for an 60 minutes
  4. Add 1/2 chocolate nibs and 1/3 cup coconut cream, can either melt on stove top or microwave until a firm mixture not runny.
  5. Spread mixture over coconut base
  6. Freeze for further 30-60 minutes

Cut into small pieces. Now be careful not to eat to many, which is easy to do. 2 pieces is perfect to have.

Crispy peanut butter cookie

Ingredients 

100g rice bubbles or 6-8 rice cakes

1 cup peanut butter

1/2 cup chocolate nibs

1/4 cup coconut oil

1/2 cup maple syrup

Method

  1. line a baking tray and set aside
  2. in a large bowl add your rice bubbles or rice cakes and set aside
  3. In a microwave bowl, add your chocolate nibs, peanut butter, coconut oil, maple syrup and melt until full combine.
  4.  Pour liquid mixture over rice bubbles or rice cakes until full covered by mixture thoroughly.
  5. Using a large spoon, scoop out a small amount and place on lined baking tray around 5 cm apart.
  6.  place in fridge until firm
  7. Enjoy