FOOD CLUB RECIPE BOOK
This recipe book has been compiled from various sources and the recipes have not been created by Synergy Performance. They are designed to help make eating healthy food tasty and fun. Not boring and bland as is generally presumed. Please ensure you allow for allergies and intolerances when using the recipes recommended in this book. This book is for reference purposes only. As the provider of this information we are not responsible for any adverse or ill effects directly or indirectly as a result of the information provided in this book.
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BREAKFAST RECIPES
OMEGA BREAKFAST BAKE
INGREDIENTS 2 Cooked Mackerel fillets (either fresh fillets cooked in advance, tinned in olive oil/brine or cured mackerel fillet) Substitue: Salmon, Sardines, Herring or any cooked meat. 1 Courgette, grated with skin on 8 Eggs Coconut oil / Butter to grease the tin Salt and Pepper
Prep. Time: 10 minutes Cooking Time: 30 minutes Serves: 4 Calories: 346 Fat: 25g Carb: 3g Protein: 29g
DIRECTIONS 1. Preheat the oven to 180 C / 350 F / Gas Mark 4 2. Grease a loaf tin with Coconut oil or line with greaseproof paper. 3. Place the Eggs in a large mixing bowl and mix until the whites and yolk are blended. 4. Season with a sprinkle of Salt and Pepper. 5. Grate the Courgette into the beaten Eggs. 6. Stir in the cooked Mackerel, broken into pieces. 7. Bake in the oven for around 20-30 minutes. 8. Use a knife to check it is cooked in the middle, the knife should come out clean.
QUICK COOK CHIVE SCRAMBLED EGGS AND BACON INGREDIENTS 2 Rashers of unsmoked bacon 3 Eggs 1 Handful of fresh Chives, chopped 1 tsp of Coconut oil 2 Spring onions, chopped Salt and Pepper
Prep. Time: 3 minutes Cooking Time: 5 minutes Serves: 1 Calories: 381 Fat: 30g Carb: 4g Protein: 25g
DIRECTIONS 1. Place the Coconut oil in a pan and melt on a low heat, then add the Bacon. 2. As your Bacon cooks, beat 3 Eggs in a bowl and add the Chives and Spring Onion. 3. When the Bacon is cooked to your liking, remove from the pan and add the Egg and Chive mix. Keep stirring in the pan until the mixture is scrambled. 4. Season with a little Salt and Pepper and serve with the Bacon.
AVOCADO BREAKFAST BOWL
INGREDIENTS 2 Chicken breast, chopped 2 tsp of Smoked Paprika 1 Ripe Avocado 3 Rashers of Bacon, chopped 1 Tomato, sliced 1-2 tsp of oil for cooking (Ghee, Butter or Coconut oil) Salt and Pepper
Prep. Time: 3 minutes Cooking Time: 10 minutes Serves: 2 Calories: 596 Fat: 34g Carb: 11g Protein: 64g
DIRECTIONS 1. Heat the oil in a frying pan and add the Chicken. 2. Stir fry the Chicken and season with Salt, Pepper and smoked Paprika. 3. Cook the Bacon in a separate frying pan until nice and golden. 4. While the Chicken and Bacon are cooking, slice the Avocado in half and remove the stone. Scoop all of the flesh out of the Avocado halves and place in a bowl. Mash together until creamy, keeping it a little chunky. 5. Place the mashed Avocado back into the empty shells. When the Chicken and Bacon are cooked, place on top of the mashed Avocado. 6. Serve with sliced Tomato.
BODYISM PANCAKES
INGREDIENTS 100g Rolled Oats 200g Fat-Free cottage cheese 4 Eggs 1 tsp Cinnamon
Prep. Time: 3 minutes Cooking Time: 6 minutes ( per pancake )
Serves:
2-4
DIRECTIONS 1. Blend the ingredients in a food processor. 2. Pour into a heated pan by the Âź cup, cooking 2-3 minutes per side. 3. Served with your favourite Berries.
THE EGG STACK
INGREDIENTS 1-2 Eggs 4 Mushrooms, sliced 2 Spring onions, sliced 50g Ham 1 Plum tomato, sliced
Serves:
1
DIRECTIONS 1. Poach the Eggs. Alternatively, you could fry them in a non-stick pan with a tiny bit of Coconut oil (put the lid on the frying pan and the yolks will cook perfectly.) 2. Pan-fry the Mushrooms and Spring Onions until wilted and slightly brown. Gently heat the ham in the pan to warm through. 3. Arrange the Ham, Mushrooms, Spring Onions and Tomato in a stack and place the poached Eggs on top.
BODYISM SUPER BREAKFAST
INGREDIENTS 2 tbsp of Oats 2 Brazil nuts 2 Almonds 2 Walnuts 1 tsp Flaxseed (ground) 1 tbsp of Pumpkin seeds 1 tsp of Chia seeds
Serves:
1
DIRECTIONS 1. Place the ingredients in a glass of Rice Milk and Water (or cow’s Milk if you are able to digest it) and refrigerate overnight. 2. Whizz in a blender until smooth, and drink first thing. This is bursting with nutrients and goodness with a perfect balance of carbohydrates, fats and protein and it’s particularly good for your digestion.
CLEAN EATING BERRY BANANA OATMEAL BAKE INGREDIENTS 2 Cups of Porridge oats ž Cup of Maple syrup 1 tbsp of Cinnamon 1 tsp Baking powder 1 Cup of Raspberries 1 Cup of Walnuts, chopped 2 Cups of unsweetened Almond milk or Coconut milk 1 Large Egg 1 tbsp of Vanilla extract 1 Banana, peeled and sliced
Prep. Time: 15 minutes Cooking Time: 40 minutes Serves: 2 for a week
DIRECTIONS 1. Preheat the oven to 350 F 2. In a large mixing bowl, combine the Oats, Syrup, Cinnamon, Baking powder, half of the Raspberries and Walnuts. Mix well. 3. In a separate bowl combine the Milk, Egg and Vanilla. Stir until the Egg and Vanilla are totally beaten in. 4. Grease a brownie pan with Coconut oil to stop it sticking to the pan. Spread the oatmeal mixture out evenly in the pan. It will seem super thin but it’ll turn out fine. 5. Put the Milky-Eggy-Vanillay mixture evenly on top. Shake the pan if you need to get the milk to settle in. 6. Top it with the remaining Raspberries and Banana slices and put it in the oven for 35-40 minutes and enjoy the amazing smell. 7. Let it cool a while before you eat it.
GOOD OLD FASHIONED PORRIDGE
INGREDIENTS 50g Porridge oats 200ml Whole Milk
Serves:
DIRECTIONS 1. Weigh out 50g of oats in a bowl and add in Milk. 2. Microwave for 1 minute then stir. 3. Microwave for a further 30 seconds then stir. 4. Microwave for another 30 seconds then stir. 5. Add in whichever topping of your choice. 2 tbsp dried Cranberries & 1 tbsp Pistachios = 115 cal. 1 tbsp Honey, 2 tbsp Raisins & 1 tbsp Walnuts = 175 cal. ½ Sliced Banana & 1 tbsp Peanut Butter = 145 cal. ½ Cup of Strawberries & 1 tbsp of sliced Almonds = 75 cal.
1
BANANA OATMEAL BREAKFAST MUFFINS INGREDIENTS 2 ½ Cups of Porridge oats 1 Cup of plain low fat Greek yoghurt 2 Eggs ½ Cup of Honey 2 tsp Baking powder 1 tsp Baking soda 2 tbsp ground Flaxseed 1 tsp Vanilla 2 Ripe Bananas
Makes:
12 Muffins
DIRECTIONS 1. Preheat oven to 350 F. Spray tin with non-stick cooking spray or line 12 muffin tins with silicone or foil liners. 2. Place the Oats in the food processor and pulse for about 10 seconds. 3. Add remaining ingredients to the food processor. 4. Process until everything is mixed together and Oats are smooth. 5. Divide batter among cupcake liners, and bake for 18-20 minutes, or until the toothpick comes out clean. 6. Let them cool for a few minutes then dig in. They are actually really good when they are warm.
SYNERGY SUPER SMOOTHIE
INGREDIENTS Handful of Spinach Handful of Kale 1 Green Apple Âź of a Cucumber The juice of half a Lime or Lemon 100ml of Coconut milk Tsp of Nut Butter
Serves:
1
DIRECTIONS 1. Put all the ingredients into a food processor and blend until smooth.
LUNCH RECIPES
CAJUN CHICKEN SALAD
INGREDIENTS 100g Chicken breast 1 tbsp Olive oil 1-2 tsp Cajun spice Chosen salad leaves Cucumber celery Tomatoes 1 Avocado
Serves:
1
FOR THE DRESSING 1 tbsp Olive oil Juice of ½ Lemon 1 tbsp chopped Coriander
DIRECTIONS 1. Cut through the middle of the Chicken breast to halve the thickness of it. Rub it with Olive oil and the Cajun spice mix. 2. Heat a griddle/frying pan until hot. Add the Chicken and cook for several minutes on each side until cooked through. 3. Remove from the heat and slice into strips. 4. Put all the salad ingredients into a bowl. Add the dressing to the salad and toss. Serve on plates and top with Chicken slices.
HOMEMADE LENTIL SOUP
INGREDIENTS ½ Bag red split Lentils 1 Large Onion 3 medium-large Carrots 2 Vegetable stock cubes 2 Chicken stock cubes
Serves:
4
DIRECTIONS 1. Pour Lentils into a soup pot 2. Chop the Onion and add to the pot. 3. Grate the Carrot and add to the pot. 4. Add all stock cubes. 5. Add enough water to just cover the ingredients. 6. Extra water can be added depending on how thick you want the soup. 7. Salt and Pepper to season.
BAKED SALMON FILLETS WITH TOMATO & AVOCADO SALAD INGREDIENTS 2 pre-cooked salmon fillets Juice of 1 Lime and 1 Lemon ½ Avocado, sliced 5 Cherry Tomatoes Ÿ Cucumber, chopped into cubes 1 Handful fresh Coriander, chopped Sliced red Onion (optional) Jalapenos (optional) 2 Dessert spoons of extra virgin Olive oil Salt and Pepper
Prep. Time: 10 minutes Cooking Time: N/A Serves: 2 Calories: 422 Fat: 22g Carb: 42g Protein: 67g
DIRECTIONS 1. Remove the skin from the Salmon and cut into 1 inch cubes. Place in a glass dish or freezer bag and cover with the juice of the Lemon and Lime. 2. Leave to marinade for at least 6 hours, or ideally overnight, in the fridge. 3. To make the salad, chop the Avocado, Cucumber and Cherry Tomatoes into small cubes (add Onions and Jalapenos if desired). 4. When ready to serve, take the Salmon and place on the Avocado, Tomato and Cucumber. Top with fresh Coriander, a drizzle of Olive oil and season to your liking.
QUINOA WITH TURKEY AND SPRING ONION INGREDIENTS 2 Spring Onions 50g Uncooked Quinoa 1 Turkey steak 1 Chicken stock cube Coconut oil Pepper Mixed herbs (dried)
Serves:
1
DIRECTIONS 1. Place the Quinoa and stock cube in a pot with 500ml of water and boil for 20-25 minutes. 2. Grill the Turkey steak topped with Pepper, mixed herbs and a tsp of Coconut oil. 3. Chop up Turkey steak and Spring Onion and mix through the Quinoa, once cooked. Serving Recommendation: Can be served hot or cold.
TIME SAVER CHICKEN CAESAR SALAD INGREDIENTS Tesco Creamy Caesar Salad Kit 1 Chicken breast
Serves: 1 Calories: 360
DIRECTIONS 1. Half all the ingredients from the kit onto a plate. 2. Grill the Chicken breast with a tsp of Coconut oil until cooked through. 3. Add the Chicken to the salad mix. Top Tip: Grill 2 Chicken breasts and add the second to the other half of the salad. Lunch for day 2.
BAKED SWEET POTATO
INGREDIENTS 2 Medium Sweet Potatoes Kerry’s Gold Butter Salt and Pepper
Serves:
1
DIRECTIONS 1. Pierce the whole Sweet Potato with a fork and wrap in tin foil with a tbsp of Butter. 2. Bake in the oven for approx. 1 hour at 180 C, or until soft. Serving Recommendations:
50g grated Cheddar Cheese and Baked Beans. Left over Chilli and Sour Cream Tuna, Feta and red Onion
DINNER RECIPES
SUN DREID TOMATO STUFFED CHICKEN BREAST INGREDIENTS 2 Large Chicken breasts 6 Slices of Parma Ham 4 Sun dried Tomatoes in Olive oil 4 Green Olives, sliced (optional) Bunch of fresh Basil
Prep. Time: 5 minutes Cooking Time: 25 minutes Serves: 2 Calories: 366 Fat: 24g Carb: 3g Protein: 35g
DIRECTIONS 1. Preheat the oven to 180 C / 350 F / gas mark 4 2. Slice the raw Chicken breasts in half and place 2 sun dried Tomatoes, 2 sliced Olives and 3-4 torn Basil leaves in each breast. 3. Wrap each breast in 3 slices of Parma Ham to seal the filling in place. 4. Place on a baking tray and bake in the oven for 25 minutes. Serving Recommendation: 200g of roasted mixed vegetables taken from the food list.
EVERYDAY CHICKEN CURRY
INGREDIENTS 2 Chicken breasts, chopped 1 Large Onion, chopped 1 Inch piece of fresh Ginger, peeled and grated 1 Dessert spoon of medium curry powder ½ tsp of Cumin 1 Dessert spoon of ground Coriander 1 Tin of chopped Tomatoes (400g) 2 Garlic cloves, crushed or finely chopped ½ tsp Turmeric ½ tsp black Pepper Coconut oil for cooking ½ tsp Salt
Prep. Time: 10 minutes Cooking Time: 40 minutes Serves: 2 Calories: 509 Fat: 19g Carb: 24g Protein: 62g
DIRECTIONS 1. Add the oil to the saucepan and saute the Chicken for 5 minutes. 2. Add all the spices, the Ginger, Tomatoes, Garlic, Salt and chopped Onion until the Chicken is covered. (Add extra water if needed). 3. Bring to the boil and simmer for around 20-30 minutes or until the Chicken is cooked and tender. Serving Recommendation: 50-75g of White or Brown Basmati Rice
INDIAN MEATBALLS
INGREDIENTS 500g Beef mince 2 tbsp of fresh Rosemary, finely chopped 1 Egg 1 Heaped tbsp of Oregano 2 Tins of chopped Tomatoes 1 tsp Chilli powder (optional) 6 Chestnut Mushrooms, chopped 4 Garlic cloves, crushed or finely chopped 1 Handful fresh Basil, finely chopped Salt and Pepper DIRECTIONS 1. Start by making the meatballs. In a large bowl, beat an Egg and add the Beef mince, Oregano, chopped Rosemary, Salt and Pepper. Using your hands, mix this together thoroughly. 2. Melt some Butter / Coconut oil in a large pan. Shape the mixture into meatball shapes about 1.5-2 inches in diameter and place in a pan on a medium heat, tuning every now and then to ensure that the meat browns all over. 3. While these are cooking, start to make the sauce. In another pan, heat some Coconut oil and add the Onion, Mushrooms, Garlic and Basil. 4. Stir the ingredients and cook through until the Onion and Mushroom have softened slightly.
Prep. Time: 10 minutes Cooking Time: 25 minutes Serves: 4 Calories: 492 Fat: 26g Carb: 32g Protein: 38g
5. Add the tins of Tomatoes and Chilli powder, season and stir through. Bring the sauce to a simmer. 6. Add the meatballs to the pan with the sauce and continue to simmer for 5 minutes. Serving Recommendation: Serve with Courgetti, you will need a spiraliser to grate the Courgette.
MACKEREL AND SWEET POTATO FISH CAKES INGREDIENTS 2 Dessert spoons of Coconut oil or Butter 2 Sweet Potatoes 2 Cooked peppered Mackerel fillets (could also use Salmon) 1 Red Onion, chopped 1 tbsp of fresh Rosemary, chopped Salt and Pepper
DIRECTIONS 1. Chop the Sweet Potato into small chunks and place in a steamer and cook until soft. 2. Melt half of the Coconut oil in a frying pan, gently cook the Onion and remove from the heat. 3. Drain the Sweet Potato and mash until smooth and creamy, then add the chopped Rosemary. 4. Break up the Mackerel / Salmon fillets and add them to the mashed Sweet Potato. Add the cooked Onion and mix. 5. Now make the mixture into fishcake shapes.
Prep. Time: 15 minutes Cooking Time: 10 minutes Serves: 2 Calories: 456 Fat: 27g Carb: 27g Protein: 29g
6. Melt the remaining Coconut oil into the pan and place the fish cakes on the heated pan. 7. After 5 minutes flip them over (they should be golden brown on the first side). 8. These only take a couple of minutes on each side, so you need to keep your eye on the pan and be ready to turn them. Serving Recommendation: A large mixed salad or roasted vegetables.
SUPER MINCE
INGREDIENTS 1 Red Pepper 1 Courgette A handful of Peas A handful of Broccoli 1 Aubergine Olive oil Fresh Rosemary 500g Lean Mince 400g Tomato passata Pinch of Parsley Pinch of Rosemary 2 Garlic cloves, crushed or chopped
Serves:
4
DIRECTIONS 1. Chop all the vegetables into chunks. 2. Brown the Mince in a pot with a little Olive oil and fresh Rosemary. 3. Add the chopped vegetables and passata and simmer for half an hour. 4. Add Parsley and extra Rosemary and stir. 5. Leave to simmer for a few more minutes then add the Garlic to finish. Serving Recommendation: 50-75g basmati rice or boiled vegetables.
HEARTY SAUSAGE STEW
INGREDIENTS 4 Red Peppers 2 Red Onions 8 Garlic cloves, crushed 5 Sprigs of Thyme 8 Large Sausages 1 x 400g Tin of chopped Tomatoes Small bunch of Parsley or Coriander
Serves:
4
DIRECTIONS 1. Preheat the oven to 180 C / Gas Mark 4. 2. Slice the red Peppers and Onions into strips. 3. Place both in a casserole dish with the Garlic cloves, Thyme and a tbsp of Olive oil. 4. Toss and put into the oven for 15 minutes, or until almost soft. 5. Meanwhile brown the Sausages in a pan for about 5-10 minutes. 6. Add the Sausages to the casserole with the Tomatoes and cook for a further 30 minutes or so, until they are cooked through. 7. Once out the oven, sprinkle the dish with either chopped Parsley or Coriander to add some extra flavour. Serving Suggestion: Mixed Vegetables or Sweet Potato mash
BEEF AND CREAMY CAULIFLOWER TAGINE INGREDIENTS 2 Medium Cauliflowers 1kg Diced Beef (stewed or braised) 1 ½ tsp of Paprika ¼ tsp Ginger 1 Red Onion, chopped 1-2 tbsp fresh Coriander, chopped ¼ tsp Turmeric 2 tsp Salt
Prep. Time: 10 minutes Cooking Time: 1.5 hours Serves: 6-8 Calories: 202 Fat: 4g Carb: 2g Protein: 33g
DIRECTIONS 1. Add the meat, Onion, spices and Salt to a large pan and cover with water. 2. Bring to the boil then gently simmer for 1 hour or until the meat is tender. 3. Add the Cauliflower. 4. Cook until all the Cauliflower disintegrates and leaves a thickened sauce. 5. Serve in a large bowl topped with fresh Coriander. Serving Recommendation: 50-75g Basmati Rice.
CHICKEN AND CASHEW STIR-FRY
INGREDIENTS 2 Chicken fillets 3 tbsp Coconut oil 50g Unsalted Cashew nuts 2 Garlic cloves, crushed 6 Spring Onions, sliced 250g Broccoli, bite-size pieces 2 Long red Chillies, thinly sliced 250g Mangetout, sliced 80ml Chicken stock or water Juice of 1 Lime
Serves:
4
DIRECTIONS 1. Heat a wok over a high heat. 2. Add half the oil and, when hot, add the Chicken and Cashew nuts and stir fry for 3-4 minutes or until the Chicken is almost cooked through. 3. Take out of the wok and set aside. 4. Add the remaining oil to the wok over a high heat. Add the Garlic, Spring Onions and Broccoli and stir-fry for 2 minutes. 5. Add the Chillies, Mangetout and stock (water) and stir-fry for 2 minutes or until the Mangetout are bright green. 6. Return the Chicken to the wok, and stir-fry until heated through. 7. Stir through the Lime juice. Serving Recommendation: 50-75g Basmati Rice or Singapore Noodles.
TARRAGON TURKEY BURGERS
INGREDIENTS 500g Turkey mince 1 Egg Large bunch of fresh Tarragon, chopped 2 Garlic cloves, crushed ½ tsp of Salt
Prep. Time: 5 minutes Cooking Time: 40 minutes Makes: 4-5 burgers Calories: 254 Fat: 13g Carb: 7g Protein: 27g
DIRECTIONS 1. Preheat the oven to 180 C / 350 F / Gas Mark 4 2. Place the Turkey mince in a large bowl and add the Egg, the Garlic cloves, Salt and fresh Tarragon. 3. Mix all the ingredients together and shape into burger patties. 4. Place on a grill pan and bake in the oven for 20-25 minutes. Serving Recommendation: Large mixed salad or Sweet Potato chips
FISH IN A BLANKET
INGREDIENTS 2 White fish fillets 2 tsp Basil pesto 4 Slices Parma Ham 2 Garlic cloves, crushed
Prep. Time: 8 minutes Cooking Time: 20 minutes Serves: 2 Calories: 314 Fat: 14g Carb: 3g Protein: 20g
DIRECTIONS 1. Preheat the oven to 180 C / 350 F / Gas Mark 4 2. Brush each fillet with pesto and wrap with 2 slices of Parma Ham. 3. Place the fillets on a baking tray and bake for 12-15 minutes. Serving Recommendation: 150g boiled New Potatoes and steamed vegetables
SLOW COOKER RECIPES
BBQ CHICKEN
INGREDIENTS 450g/1lb Chicken breasts 2 tbsp Tomato puree/paste or ketchup 1 tsp each Paprika & Garlic powder 60ml/ ¼ Cup Chicken stock / broth ½ tsp ground Cumin & ground Coriander 1 tbsp Brown Sugar 3 tbsp Worcestershire sauce ½ tsp Salt
Serves: 4 Calories: 210 (per serving)
DIRECTIONS 1. Put all the ingredients into the slow cooker. 2. Mix well, cover and leave to cook on low for 4-5 hours or until the Chicken is cooked through and tender. 3. Shred the Chicken breasts with 2 forks and mix back into the sauce at the bottom of the slow cooker. Serving Recommendation: 50g uncooked Quinoa cooked in a Chicken stock cube or a Large mixed salad.
SIMPLE CHICKEN CURRY
INGREDIENTS 500g / 1lb Chicken breasts 1 Onion, chopped 1 tbsp Tomato puree / paste 3 Garlic cloves, crushed 1 tsp Kerrygold Butter 1 tbsp fresh grated Ginger 1 tsp ground Cumin 1 tsp Turmeric ½ tsp Chilli powder or 2 tbsp Curry powder 250ml / 1 Cup of low fat Greek Yoghurt 375ml / 1 ½ Cup Passata Salt and Pepper 1 tsp Garam Masala
Serves: 4 Calories: 223 (per serving)
DIRECTIONS 1. Combine all the ingredients, except the Yoghurt, into the slow cooker. 2. Cook on low for 5-6 hours or on high for 3-4 hours with the lid tightly shut. 3. Ensure the Chicken is cooked through and tender, turn off the heat and stir in the Yoghurt. Serving Recommendation: 50-75g Basmati Rice.
ITALIAN MEATBALLS
INGREDIENTS 650g / 1lb 7oz Lean minced / ground Beef ½ tsp Salt 1 Slice Bread, whizzed into breadcrumbs 2 x 400g Tins chopped Tomatoes ½ Onion finely chopped 2 tbsp Tomato puree / paste Handful fresh Parsley chopped 250ml / 1 Cup Beef stock / broth 1 Large free range Egg 1 tsp dried Basil, Oregano & Thyme 1 Garlic clove, crushed
Serves: 5 Calories: 323 (per serving)
DIRECTIONS 1. Combine together the Beef, Breadcrumbs, Egg, Onion, Garlic and half the Salt. (Either with your hands or in a food mixer) 2. Once the ingredients are properly mixed together, use your hands to shape into about 20-24 meatballs. 3. Add all the ingredients to the slow cooker and combine well. 4. Cover and leave to cook on low for 5-6 hours or 3-4 hours on high. Serving Recommendation: Courgetti, made from 3 Courgettes or 50-75g Basmati Rice.
BEEF GOULASH
INGREDIENTS 900g / 2 lbs Lean stewing Steak cut into chunks 1 Red bell Pepper, sliced 3 Garlic cloves, crushed 250ml / 1 Cup Beef stock / broth 250ml / 1 Cup Red Wine 1 x 400g chopped Tomatoes 1 tbsp Tomato puree/paste 1 tsp Paprika 1 ½ tbsp Plain Flour 1 Onion, chopped Coconut oil Salt and Pepper
Serves: 6 Calories: 228 (per serving)
DIRECTIONS 1. Season the Beef and quickly brown in a smoking hot pan with a little Coconut oil. 2. Remove from the pan and dust with Flour (easiest way is to put the Beef in a bag and give it a good shake). 3. Add all the ingredients to a slow cooker combine well. 4. Leave to cook on low and with the lid tightly shut for 5-6 hours or until the Beef is tender and cooked through. Serving Recommendation: Large green salad, 50-75g Basmati Rice or Sweet
SWEET AND SOUR PINEAPPLE PORK INGREDIENTS 900g / 2lb Lean cubed Pork 1 tbsp Plain Flour 1 x 400g Tin Pineapple chunks (reserve the juice) 1 Onion, chopped 1 Green bell Pepper, chopped 2 Carrots, cut into batons 1 tbsp Brown Sugar ½ tsp Salt 2 tbsp Lime juice 1 tbsp Light Soy sauce 120ml / ½ Cup boiling Water Coconut oil DIRECTIONS 1. Brown the Pork in a frying pan with a little Coconut oil. 2. Remove from the pan and dust with the Flour. 3. Put all the other ingredients, except the Pineapple chunks, into the slow cooker (include the Pineapple juice). 4. Combine everything and leave to cook on low for 4-5 hours with the lid tightly closed.
Serves: 6 Calories: 238 (per serving)
5. Check the Pork is tender and then add the Pineapple chunks. 6. Leave for a further 30 minutes. Serving Recommendation: 50-75g Basmati Rice.
SQUASH, BASIL AND TOMATO SOUP INGREDIENTS 400g Butternut Squash, cubed 75g Potatoes, peeled and cubed 8 Fresh vine Tomatoes, chopped ½ tsp Sugar 2 tbsp fresh chopped Basil leaves 4 tbsp Tomato puree / paste 1 lt / 4 Cups of vegetable stock 60ml / ¼ Cup Single Cream Salt and Pepper
Serves: 4 Calories: 130 (per serving)
DIRECTIONS 1. Place all the ingredients, except the Cream, in the slow cooker. 2. Season, cover and leave to cook on low for 3-4 hours or until the vegetables are tender. 3. After cooking blend the soup to a smooth consistency and serve with a swirl of fresh Cream.
DESSERT RECIPES
VANILLA COCONUT PROTEIN PANCAKES INGREDIENTS ¼ Cup of Vanilla Egg White Protein powder 1 Cup of Semi-Skimmed Milk ¾ Cup of rolled Oats ¼ Cup of Coconut Flour 1 Medium Banana
Makes: 9 pancakes Calories: 822 Fat: 20g Carb: 96g Protein: 56g Fibre: 18g
DIRECTIONS 1. Blend all the ingredients together and fry up your batter on a non-stick pan. Use Coconut oil on your frying pan. You can get 9 small pancakes out of the batter which, is a lot.
CARROT CAKE PROTEIN BREAD
INGREDIENTS ¾ Cup of liquid Egg whites ½ Cup of organic Whey Protein (Unflavoured or Vanilla) ½ Cup of Quinoa flakes (can sub this with ground Almonds or ground Oats) 1/8 Cup of Coconut Flour 1 tsp of Baking powder 1 tbsp of Vanilla essence 1 tbsp of Cinnamon 1 Medium Carrot – grated and added AFTER the above is blended together ½ tbsp of Stevia (optional but nice)
Serves: 10 Calories*: 69 Fat*: 1.2g Carb*: 7g Protein*: 6.6g Fibre*: 2.2g *Per Serving
DIRECTIONS 1. Blend together all the ingredients and bake for about 30-35 minutes at 160 C (320 F). You can bake the batter in a Bread loaf tin or Cake tin. Serving Recommendation: When ready to eat, top with cream cheese and/or almond butter.
CHOCOLATE AND VANILLA PROTEIN CAKES INGREDIENTS Chocolate Protein Base: 1 Whole Apple (de-seeded) 1 tbsp of rolled Oats ¼ Cup of Quinoa flakes 1 tbsp of Almond Butter ¼ Cup of Brown Rice Protein powder (Chocolate or Unflavoured) 2 tsp of Toffee flavdrops ½ Cup of liquid Egg whites 2 tsp of Cocoa powder
Cooking Time: 30 minutes Makes: 7 cakes Calories*: 177 Fat*: 7g Carb*: 11g Protein*: 17g Fibre*: 2g *Per Cake
Vanilla Protein Top: 1 Container of Greek Yoghurt (200g) 1 Cup of liquid Egg whites ½ Cup of Vanilla Whey Protein powder 2 tbsp of Ricotta Cheese 2 tbsp of Oat Flour
DIRECTIONS 1. Blend all your base ingredients together and bake for 10 minutes in a mini loaf pan (you could also bake this in a regular Bread, Brownie, or Cake pan… or even in muffin cases) at 180 C (356 F). 2. Pour the blended Vanilla mix on top of the bases and bake them for a further 15-20 minutes at the same temperature. Don’t let them overcook. Take them out as soon as your knife comes out clean.
3. Finally, melt a bit of Chocolate on top by rubbing it on the hot cakes. (This is optional BUT highly recommended!)
BLACKBERRY AND APPLE CRUMBLE INGREDIENTS 4 Apples 150g Carton of Blackberries 10 tbsp of ground Almonds 2 ½ tbsp of Butter 1 tbsp of raw Honey 1 tbsp of Cinnamon 6 tbsp of Walnuts, chopped 10 tbsp of desiccated Coconut
Prep. Time: 10 minutes Cooking Time: 40 minutes Serves: 6 Calories: 444 Fat: 35g Carb: 30g Protein: 10g
DIRECTIONS 1. Preheat the oven to 180 C / (350 F) / gas mark 4. 2. Slices the Apples and remove the cores. 3. Layer the fruit in a loaf tin. 4. Place the ground Almonds in a bowl and add the Butter, Honey and Cinnamon. 5. Using your hands, rub the fat into the ground Almonds and Coconut until it forms the consistency of Breadcrumbs. Add the chopped Walnuts and stir together with a spoon. 6. Place the mixture on top of the fruit. There should be a ½ inch layer. 7. If there any any gaps, simply sprinkle with some extra desiccated Coconut. 8. Place in the oven and bake for 30-40 minutes until the crumble topping is golden brown and the fruit soft.
DARK CHOCOLATE AND ALMOND CAKE INGREDIENTS 150g Dark Chocolate, 70%-85% cocoa solids 85g Butter 100g Raw Honey 85g Ground Almonds 3 Eggs, separated Âź tsp of Bicarbonate of Soda (optional)
Prep. Time: 15 minutes Cooking Time: 60 minutes Serves: 8-10 Calories: 423 Fat: 35g Carb: 33g Protein: 5g
DIRECTIONS 1. Preheat the oven to 180 C / 350 F / Gas Mark 4 2. Melt Chocolate, Honey and Butter in a glass dish over a pan of simmering water. Remove from the heat and stir in the Almonds. 3. Beat the Egg whites and yolks separately. Add the beaten Egg yolks to the Chocolate mixture and then slowly fold in the beaten Egg Whites. 4. Alternatively, beat the Eggs in a food processor until pale then add the melted ingredients and ground Almonds. 5. This cake has a very moist texture. To make a lighter cake add Âź teaspoon of Bicarbonate of Soda. (Bake in an 8 inch cake tin for 50-60 minutes.)