Archive for category: Recipes

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

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.

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

 

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👏

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.