No Carb Healthy Truffles

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Ingredients: 

1 cup or 150g raw almonds OR 150g  almond meal, I prefer almond meal
2-3 scoops vanilla or chocolate protein
1-2 tablespoons chia seeds
1/2 cup shredded coconut
1/2-3/4 cup sugar free mapal syrup, gives you the sweetness
1-2 teaspoons vanilla essences

*Note: add unsweetened almond milk a little at a time to the mixture if dry*

Desiccated coconut to cover balls

 

Equipment:

  • Food processor
  • Fridge

Instructions:

  • Put all ingredients in a food processor until the mixture comes together, scraping down the sides as needed
  • If the consistency is a little dry or crumbly, add in a little almond milk or water as required and process again – consistency can be a factor with the strength of your food processor.
  • Roll into small bites, and roll each bite in desiccated coconut to cover
  • Pop in the fridge until set, around 30 to 45 minutes
  • Store bites in the fridge in an airtight container

Egg Quiche

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Ingredients: 

6 to 10 full eggs
100-125g  shredded ham/bacon pieces/ chicken/tuna or what ever meats you like
100g low fat shredded cheese
Any green vegetables of your choices, mushroom, broccoli, squash, capsicum, onion
2 tablespoons black olives (optional)
pinch of sea salt
pinch of black pepper

You can vary the ingredients to your taste buds.

 

Equipment:

  • baking dish
  • baking paper

 

Instructions:

  • Add all the eggs to a bowl and whisk well.
  • Add all ingredients to the egg mixture and mix thoroughly
  • Pour the mixture into the lined baking dish.
  • Pop into oven at 200 degrees for around 30 to 40 minutes
  • Serve hot with a salad or can be eaten on the go cold.

No carb lemon balls

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Ingredients: 

1 cup or 150g raw almonds OR almond meal
1/2 cup raw cashews(optional)
2 tablespoons coconut oil
1 lemon, juiced and zest
teaspoon vanilla or 1/4 cup sugar free mapal syrup ( optional) gives you the sweetness
2-3 scoops vanilla protein

 

Desiccated coconut to cover balls

 

Equipment:

  • Food processor
  • Fridge

 

Instructions:

  • Put all ingredients in a food processor until the mixture comes together, scraping down the sides as needed
  • If the consistency is a little dry or crumbly, add in a little more coconut oil or water as required and process again – consistency can be a factor with the strength of your food processor
  • Roll into small bites, and roll each bite in desiccated coconut to cover
  • Pop in the fridge until set, around 30 to 45 minutes
  • Store bites in the fridge in an airtight container

Dark Chocolate Truffles

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Dark chocolate healthy truffles:

Ingredients (roughly 75 small balls)

  • 3 cups rolled oats
  • 1/2 shredded coconut
  • 3 scoops chocolate whey protein powder
  • 1/4 cup chia seeds
  • 100g dark 90%  chocolate
  • 1/4 cup Avalanche stevia chocolate powder (optional)
  • 1 teaspoon vanilla essences
  • 1/4 cup of almond/ coconut milk
  • Fine desiccated coconut

Instructions 

Melt dark chocolate

Combine all ingredients except coconut/almond milk in food processor and mix thoroughly.

Slowly add almond/coconut milk to form correct mixture, soft enough that mixture doesn’t stick to hands.

Once you have a dense mixture, roll into small balls.

Roll through fine desiccated coconut and place on a lined baking paper tray or plastic container.

Place in refrigerator for 1-2 hours.

Makes 75 small balls.  Enjoy – no guilt. They are awesome, a great treat.

 

Potato and Carrot Rosti

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Ingredients

1) 3 small potatoes.

2) 3 small carrots

3) Small amount of chive or red onion( half)

4) 50g lean ham, or cold cuts of your choice

5) 25g shredded low fat cheese
6) Salt and pepper to taste.

7) 2 full eggs

8) Low fat cheese spread.

9) herbs and spices to your taste.

 

Method

  1. Preheat oven to 180 Degrees
  2. Grate potatoes and carrots
  3. Finely cut chive or red onion
  4. Lightly beat the eggs
  5. Add the potato, carrot and chive/onion, herbs and spices to the egg mixture.
  6. Mix all ingredients throughly.
  7. Spread mixture evenly on a baking tray making a square
  8. Cook for 30 minutes
  9. Let the Rosti cool down for 10-15 before spreading evenly low fat cheese.
  10. Place ham or cold cuts on top of Rosti, then add another layer of low fat spread on top of ham
  11. Gently roll the Rosti into a wrap
  12. Sprinkle low fat shredded cheese on top
  13. Grill for 10-15 minutes.

Egg Bacon Fried Rice

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INGREDIENTS

Serving Size: 4

3 large eggs
150-200g  bacon
1 medium onion
1 tablespoon coconut oil
1-2 cups cooked rice
Salt, to taste
Black pepper, to taste
2 tablespoons soy sauce

PREPARATION

1. Beat three eggs in an empty bowl and add a bit of salt until well-combined.

2. Cut bacon into 1-2 cm pieces and dice the onion finely.

3. Heat oil in either a wok or nonstick frying pan over medium heat and add beaten eggs. Gently scramble the eggs; when they are almost done, remove from wok and set aside.

4. Add bacon to the wok and allow it to render down and become crisp. Once the bacon is done, take it out of the wok and set aside, along with the scrambled eggs.

5. Add the diced onion to the wok and stir-fry until translucent. Then add the cooked rice, make sure the rice is fluffed and cooled, and stir-fry for 2 to 5 minutes. Use spatula to break up any clumps. Add the salt, pepper, sugar, and soy sauce. Stir for another minute or so.

6. Once there is steam coming off the rice and it is completely heated through, add scrambled eggs and cooked bacon.

 

Lean Crispy Chicken

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Cook time: 20-25 minutes

INGREDIENTS

– 3/4 cup flour

– 3 eggs

– 2 Tbsp. lemon juice

– 1 cup panko bread crumbs

– 1/2 cup grated Parmesan

– 1 Tbsp. garlic powder

– 1/2 Tbsp. lemon zest

– Salt and pepper to taste

– 1kg of chicken tenders

– Olive oil cooking spray (or another preferred oil)

PREPARATION

Preheat oven to 220°C

Combine the egg and the lemon juice. In a separate bowl, combine the panko bread crumbs, Parmesan, garlic powder, lemon zest, salt, and pepper. Coat the chicken tenders in flour and shake off any excess. Then dredge in the egg and lemon juice mixture and allow excess egg to drip off. Coat with the panko bread crumb mixture, turning until evenly coated.

Lay chicken tenders flat on a baking sheet lined with aluminum foil and sprayed with nonstick cooking spray. Spray additional cooking spray over the chicken tenders to help them brown.

Bake for 20-25 minutes (or until browned and chicken is cooked all the way through), flipping once halfway through

Oat & Date Balls

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Ingredients (roughly 40 small balls)

  • 1-2 cups rolled oats
  • 1/2-1 cup almond meal
  • 8-10 pitted dates.
  • 1/2 cup walnuts or nuts of your choice.
  • 1/4 cup Cacao
  • 1/4 cup chia seeds
  • 2 scoops chocolate protein (optional)
  • 1 teaspoon vanilla essence
  • 1/4 cup of almond/ coconut milk
  • 1 tablespoon honey or rice malt or liquid stevia
  • Fine desiccated coconut

Instructions

Combine all dry ingredients in large bowl and Mix well.

Add honey/stevia/rice malt and vanilla essence and mix in well.

Slowly add almond/coconut milk to form correct mixture, soft enough that mixture doesn’t stick to hands.

Once you have a dense mixture, roll into small balls.

Roll through fine desiccated coconut and place on a lined baking paper tray or plastic container.

Place in refrigerator for 1-2 hours.

Makes 40 balls.  Enjoy – no guilt. They are awesome, a great treat.

Peanut Butter Jam Balls

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Ingredients (roughly 20 balls)

  • 1 1/4 cups rolled oats
  • 1/4 – 1/2 cup smooth peanut butter.
  • 100g strawberry jam or jam of your choice.
  • 1/4 cup honey or liquid stevia
  • 1/4 cup Cacao
  • 1-2 teaspoons chia seeds
  • 1 teaspoon vanilla essence
  • 1-2 tablespoons almond meal
  • 1-2 scoops chocolate protein
  • 1/4 cup of almond/ coconut milk
  • Fine desiccated coconut

 

Instructions

Using teaspoon, scoop a small amount of jam and place onto a tray. Line the tray with baking paper. Once you have made roughly 20 small marble size dollops, place in freezer for about an hour. Just need to be firm.

Combine all dry ingredients in large bowl and Mix well.

Add honey or stevia and vanilla essence and mix in well.

Slowly add almond/coconut milk to form correct mixture. A soft dough mixture that can be pressed flat.

Once you have a dense mixture, make small circle size shapes roughly to a size of bottom of a class.

Place the jam dollop in centre, then fold edges into a ball covering jam.

Roll through fine desiccated coconut and place on a lined baking paper tray.

Place in refrigerator for 1-2 hours.

Makes 20 balls.  Enjoy – no guilt!

Fat Bomb Chia Smoothie

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Ingredients

1 ripe banana or 1 cup frozen berries. 

¼ cup coconut milk almond milk

½ cup coconut water or water

2 tablespoons chia seeds

Juice and zest from 1 orange

1 date

1 teaspoon nut butter

1 teaspoon vanilla

2 ice cubes

Method

 Blend all the ingredients in a blender until smooth.

  1. Serve with extra ice cubes

 This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take 10 minutes to prepare. Give it a go.