8 week kickstart challenge

RECIPES

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Breakfast

Portobello Mushroom Breakfast “Burger”

This one comes with a messy warning! If you are worried about the mess go Swedish “open sandwich” style

SERVES: 1

WHAT YOU NEED:

2 burger bun size Portobello mushrooms
120grms cooked chicken (or any other lean protein)
½ medium tomato sliced
¼ avocado, 2 thick slices
Lettuce, several leaves
TIME TO PLATE: 20 MINUTES

HOW TO MAKE:

Remove the stem of the mushroom caps
Cook the mushrooms –over med heat in grilled pan for about 5 mins.
Put one mushrooms on a plate, stack the lettuce, avocado, tomato, chicken, and the top with the other mushroom.

Poached Eggs with Spinach & Button Mushrooms

A classic combination of eggs, spinach and mushroom.
SERVES: 1
TIME TO PLATE: 10 MINUTES

WHAT YOU NEED:
2 eggs
½ tbsp of olive oil
½ medium red onion, chopped
½ cup of sliced button mushrooms
200 grams (1 cup) of spinach chopped
1-2 teaspoons of fresh chopped herbs like parsley and chives

HOW TO MAKE:
Bring water to a rolling boil in a deep frypan or saucepan with 1 teaspoon of vinegar.
Sauté onion and mushrooms in the olive oil for 2 minutes over medium heat, stirring frequently. Add spinach and sauté for another 2 to 3 minutes.
Turn water down to medium simmer, add cracked eggs to water and poach for about 3 minutes, or until egg whites are firm. Remove from water and place egg over spinach and vegetable mixture.
Garnish with fresh chives and serve with/on toast. Serves 1.

Vegetable Omelette

SERVES: 1
TIME TO PLATE: 10 MINUTES

WHAT YOU NEED:
2 whole egg
½ tbsp of olive oil
1 to 1 ½ cups of diced vegetables – choose from capsicum, tomato, spinach, zucchini, red onion, shallots/spring onion, mushrooms, sliced black olives, roasted bell pepper.
1 tsp of dried or fresh herbs

HOW TO MAKE:
Heat a non-stick fry pan on medium, add the olive oil.
Whisk eggs and then pour eggs into the pan for 1 minute.
Add the vegetables and herbs. Cook for 2 minutes. Use a spatula and flip half the omelette over and cook for another 1 to 2 minutes.

Red & Green Vegetable Scramble

SERVES: 1
TIME TO PLATE: 10 MINUTES

WHAT YOU NEED:
2 whole egg
½ tbsp of olive oil
1 small tomato, diced
1 cup of spinach, chopped
½ cup of red bell pepper, diced
½ cup of spring onions, finely chopped
chilli
Optional –fresh or dried herbs
HOW TO MAKE:
Chop vegetables into small pieces.
Lightly whisk eggs in a bowl
Heat a non-stick fry pan on medium, add the olive oil.
Add all vegetables & chilli to the fry-pan and cook for approximately 3 minutes, stirring occasionally.
Add the eggs and stir constantly until the eggs are scrambled and cooked.
Sprinkle with herbs

Shakshouka – Moroccan Egg Bake

SERVES: 3TIME TO PLATE: 35 MINUTES

WHAT YOU NEED:
2 tbsp olive oil
2 rashers of bacon, diced
1 red or onion, chopped
1 small red chilli, chopped
1 medium red bell pepper, sliced
1 garlic clove, chopped
2-3 button mushrooms, sliced
½ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon ground coriander seed powder
½ dried or fresh oregano
½ teaspoon turmeric powder
1½ cups diced tomatoes, tinned or fresh
4-6 free-range eggs
fresh parsley and/or coriander roughly chopped

HOW TO MAKE:
In a deep fry pan, heat olive oil over medium-high heat cook bacon. until crispy, then remove to a bowl leaving the fat in the pan
Sauté the onion, chilli and capsicum for 3-4 minutes, until slightly softened, add the mushrooms and garlic. Cook for a minute, stirring. Then add back the bacon and spices, stir for 30 seconds allowing the aromas to be released. Then add the tomatoes, stir and cover with the lid. Cook on medium-low heat for 10-12 minutes, giving it a stir a few times.
Using a spoon, make small wells in the tomato mix and crack an egg into each
Cover with the lid and cook on medium-low heat until the egg whites settle and firm up but the egg yolks remain gooey, about 5 minutes. You’re after a white translucent film over the egg yolks but only just.
Serve the eggs in the cooking dish sprinkled with some fresh parsley and coriander.

Scrambled Eggs with Smoked Salmon or Ham

Try something different and place scramble in a lettuce leaf like a wrap – this adds a different flavour, texture and a crisp crunch.
SERVES: 1
TIME TO PLATE: 10 MINUTES

WHAT YOU NEED:
2 whole egg
½ tbsp of olive oil
50grams of smoked salmon or good quality ham off the bone
Optional –large crisp lettuce leaf and fresh or dried herbs
HOW TO MAKE:
Lightly whisk eggs in a bowl
Roughly chop smoked salmon or ham
Heat a non-stick fry pan on medium, add the olive oil.
Add the eggs and stir constantly, when they start to scramble add the salmon or ham, continue stirring until the eggs are scrambled and cooked through.
Sprinkle with herbs

Chicken & Vegetable Bake

SERVES: 4
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
8 eggs, lightly beaten
4 spring onions finely sliced
1 small zucchini, grated or sliced
8 cherry tomatoes, halved
4 large mushrooms, sliced
400 grams of cooked chicken, shredded
1 tablespoon of chopped basil

HOW TO MAKE:
Preheat oven to 180oc
Use a non-stick or silicon round cake/flan dish, or use a little olive oil to lightly grease
In a large bowl lightly whisk eggs. Add remaining ingredients and stir to mix well. Pour mixture into dish and bake for 35 to 40 minutes – turn once half way through cooking time, or until set and a little brown on top.

Bacon Apple and Sweet Potato Hash

SERVES: 2
TIME TO PLATE: 20 MINUTES

WHAT YOU NEED:
250 gms bacon, chopped
1 large or 2 small sweet potato, peeled & cubed into small pieces
2 medium apples peeled & cubed
1 onion, chopped

HOW TO MAKE:
Chop bacon into 2cm dice.
Peel sweet pots and apple, chop them into 2cm cubes.
In a heavy pan cook bacon first until semi-crisp and the fat has completely rendered. Add the sweet potatoes, and onion. Do not add apples yet. Sauté until sweet potatoes are tender and starting to get soft.
Add apples in last 2-3 minutes of cooking.
Makes 2 large serves.

Apple Cinnamon and Quinoa Breakfast Bake

SERVES: 8
TIME TO PLATE: 1 HOUR 15 MINUTES

WHAT YOU NEED:
1 cup uncooked quinoa (washed well and drained in sieve)
1 1/2 tsp cinnamon
½ tsp nutmeg
2 apples diced (peeled or skin on)
2 XL whole eggs
2 cups unsweetened almond milk
2 tsps of stevia
1/2 cup almonds, chopped

HOW TO MAKE:
Preheat oven to 180°c.
Lightly grease a 20cm x 20cm dish.
In a bowl mix quinoa, spice, apples and nuts well.
Mix wet ingredients together in a bowl.
Add wet ingredients to dry, mix well and pour into greased dish.
Bake for about 1 hour or until the bake is mostly set with only a small amount of liquid left.
Allow to cool, then cover and refrigerate. In the morning, cut a square, microwave it on a plate and add a few fresh berries for a satisfying breaky.

Chia Pudding

These tiny seeds are pcked with omega-3 fatty acids, antioxidants, calcium, fibre and protein. And magically absorb up to 10 times their weight in liquid! Use the basic ratio and method and then add your favourite selection of low sugar fruit, (apple, berries, pears or melon) and nuts.
If you this is your first time trying Chia Pudding a word of warning, it has a slightly odd gelatinous texture so you may prefer to blend before eating. You also may want to add a teaspoon of stevia to give a sweet hit!
SERVES: 2
TIME TO PLATE: 10 MINUTES

WHAT YOU NEED:
1 cup of almond milk
¼ cup of chia seeds
½ tsp stevia

HOW TO MAKE:
Place all ingredients in a container and shake well, leave in the fridge for min 4 hours or best overnight.
Divide between 2 bowls add your choice of topping and serve

Once made the pudding mix keeps well in an airtight container in the fridge for 3-4 days.

2-Ingredient Pancakes/Pikelets

So simple and so sweet after a low sugar week! Is it a pancake or pikelet, you decide, but who cares they are yummy!
SERVES: 1
TIME TO PLATE: 10 MINUTES

WHAT YOU NEED:
1 whole Egg
1 small banana
1 tsp coconut oil
Optional ½ teaspoon of cinnamon just to cut through the sweetness.

HOW TO MAKE:
Add 1 egg and 1 small banana to a blender and blend to form a batter.
Use a really good non-stick pan and use just a little coconut oil on a low to med heat
Make 3 small pikelet sized pancakes.
Let the pancake cook for around 5 minutes before flipping it
Let the other side cook for around 5 minutes.

Serve with a tbsp. of high protein yogurt to cut through the sweetness!

Note the sugar in the banana will burn quickly if you are not careful.

LUNCH OR DINNER

Quick tip – double up or overcook at dinner time and you have lunch for tomorrow covered!

Stuffed Peppers

The sweetness of the roasted peppers contrasts against the savoury stuffing. Great for dinner with a side salad. Leftovers are also great for a packed lunch the next day!
SERVES: 4
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
400 grms extra lean (5% fat) beef mince (or any lean meat meat)
1 cup quinoa
1 onion, finely chopped
2 garlic cloves, finely chopped
½ cup chopped sun dried tomatoes
½ tsp dried thyme
½ tsp dried basil
4 large green, red, or yellow bell peppers, tops cut off and seeded

HOW TO MAKE:
Preheat oven to 180°c.
Stand peppers in shallow baking dish.
Mix together beef, quinoa (rinsed well), onion, tomato, garlic, thyme, and basil in large bowl then spoon evenly into capsicums.
Cover baking dish with foil and bake for 20 minutes, then remove foil
Bake for another 20 minutes or until peppers are tender and filling is cooked through.
Let stand 5 minutes before serving.

Phase 1 – replace quinoa with zucchini

Simple Quick and Easy Chicken Salad

SERVES: 2
TIME TO PLATE:20 MINUTES

WHAT YOU NEED:
2 x chicken breasts or shredded meat from a pre-cooked BBQ chicken
2 Lebanese cucumbers or 1 continental cucumber diced
½ red onion diced
10 cherry tomatoes halved
1 bunch of chives chopped
1 garlic clove crushed
2 tsp smoked paprika

HOW TO MAKE:
Prepare chicken breasts, grill with a little olive oil or chop up if or remove meat from the carcass if using a BBQ chicken.
Combine all other ingredients, and mix thoroughly.
Dress with Big 5 Dressing

San Choi Bao

SERVES: 4
TIME TO PLATE:30 MINUTES

WHAT YOU NEED:
1 tbsp coconut oil
1 red onion, finely chopped
1 teaspoon of minced garlic or 1 clove of garlic crushed
1 tsp of minced ginger
1 tsp of dried chilli flakes
500 grams of lean minced meat of your choice or grated Tofu/Quorn
1 red capsicum, finely chopped
2 carrots, finely chopped
2 tablespoons of salt reduced soy sauce
1/3 cup of fresh coriander finely chopped
1 lime cut into wedges
8 large iceberg lettuce leaves

HOW TO MAKE:
Heat wok/fry pan on med/high heat with coconut oil
Add onion, ginger and garlic. Cook for 1 minute.
Add chillies and minced meat/Tofu/Quorn. Stir fry until meat/Tofu begins to brown, the Quorn just needs 2 mins .
Add capsicum, carrot and soy sauce and continue cooking for 3 to 4 minutes.
Spoon mixture into lettuce leaves.
Squeeze with fresh lime and garnish with coriander.
Makes 8 = 2 lettuce cups per serve

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Sweet Pepper Beef/Tofu Stir-Fry

SERVES: 2
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
200 grms lean red meat or Tofu
1 tbsp olive oil or coconut oil
1 tbsp lemon juice
1 cup broccoli florets
1 tsp garlic finely chopped
1 tsp ginger grated
1 small onion, chopped
1 med carrot, cut in strips
1 stick of celery, cut in strips
1 green pepper, cut in strips
1 red pepper, cut in strips
1 yellow pepper, cut in strips
1 tbsp of sauce either low salt soy, tamari or coconut aminos
2 tbsp of water

HOW TO MAKE:
Thinly slice the meat/Tofu.
Put the oil in a wok over high heat.
When it’s hot, add the beef/Tofu and stir-fry until just cooked for about 2-3 minutes, remove beef/Tofu to a plate leave juices in wok.
Add garlic, ginger and onion, stir-fry for 1-2 minutes.
Add red, green and yellow pepper, broccoli, carrot, celery and lemon juice, stir-fry for 1-2 minutes.
Mix sauce and water in a cup and add to the wok, stir-fry for 1-2 minutes.
Return meat/Tofu to the wok, stir-fry for another 1 minute.
Serve immediately.

Spicy Paprika & Lime Chicken or Tofu

Perfect to serve with a simple side salad.
SERVES: 4
TIME TO PLATE: 25 MINUTES (+ 1 HOUR TO MARINATE))
WHAT YOU NEED:
500grs chicken tenderloins or Tofu
1 tbsp olive oil for frying

For the marinade
5 tsps sweet paprika
1 tsp cayenne pepper or chilli powder
1 tsp coriander seed powder
1 tsp black pepper
3 tbsps olive oil
2 garlic cloves, finely diced
2 limes (zest + juice from one lime for the marinade and juice from the second when serving)

HOW TO MAKE:
Mix all marinade ingredients in a large bowl, add chicken tenderloins, or Tofu cut into 1cm strips cling wrap the bowl and set aside for at least one hour before grilling in the fridge.
If using a grill plate or a frying pan on your stove, heat one teaspoon of olive oil and fry chicken pieces for 4 minutes on each side and then remove to a plate to rest. Make sure not to overcrowd the frying pan or you will end up with too much meat juice and you will end up with stewed rather than grilled chicken.
If using a BBQ, heat the plate to sizzling hot and either spray with olive oil. Place chicken pieces on the plate with a little space in between and cook for 4 minutes on each side on medium/high heat with the lid on.
Remove cooked chicken to a serving plate and drizzle with lime juice before serving.

Chicken Cacciatore

Serve with a side salad or over cauliflower rice (grate cauliflower microwave for 1 min on high per cup).
SERVES: 4
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
600 grams of chicken breast fillets, halved
1 tbsp olive oil
1 brown onion, sliced
2 garlic cloves chopped or 2 teaspoons of crushed garlic
1 cup of pitted Kalamata olives, sliced in half
1 red pepper, sliced
1 cup of mushrooms, sliced
400 gram can of tomatoes (no sugar added)
1 tbsp of mixed Italian herbs
Garnish with fresh herbs

HOW TO MAKE:
Use a non-stick frying pan, add olive oil and heat over medium heat.
Cook chicken breast fillets, turn for 5 minutes until browned. Remove from heat and transfer to a plate.
Add onion to pan and sauté until soft and brown.
Add garlic and cook for 1 minute.
Return chicken and add olives, capsicum, mushrooms, tomatoes and mixed herbs.
Cover and reduce heat to medium-low. Simmer for 10 minutes until chicken is cooked through and tomatoes have thickened.
Garnish with fresh herbs.

Thai Beef Salad

SERVES: 4
TIME TO PLATE:30 MINUTES

WHAT YOU NEED:
600 grams of rump steak
1 tbsp of olive oil
100 grams of baby spinach leaves
1 red pepper, cut in strips
1 ½ cups of beansprouts
4 spring onions, finely sliced
½ cup of coriander leaves
2 tablespoons of chopped mint

Dressing
2 tbsp of lime juice
1 tbsp of soy sauce
1 tsp of stevia
1 clove of garlic, crushed
1 red chili, seeded/unseeded (your choice) and chopped
2 tsps of olive oil

HOW TO MAKE:
Heat the grill plate or BBQ to hot.
Brush meat with oil and cook for 3 to 4 minutes each side for medium rare – or until your liking. Place steaks in a warm place, or cover with foil and set aside for 5 minutes to rest.
Mix all other salad ingredients in a small bowl.
Mix dress ingredients in another small bowl
Slice meat across the grain into thin strips. Place beef and remaining ingredients into a large bowl.
Pour dressing over salad, then toss gently and serve immediately.

Caponata (Italian eggplant stew)

This is such an amazing dish, you can make it the base of a main meal or use as a side – delicious!
SERVES: 4 as a main
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
2 tbsp olive oil
2 large eggplants cut in large chunks
1 tbsp dried oregano
1 red onion , finely chopped
3 celery stalks diced
2 cloves garlic , finely sliced
1 small bunch fresh parsley ,
2 tablespoons baby capers
1 handful green olives
3 tablespoons apple cider vinegar
2 tsp of stevia
5 large ripe tomatoes , roughly chopped or 400grm can

HOW TO MAKE:
In a large pan add olive oil eggplant chunks and oregano, season with a little salt and toss around so the aubergine is evenly coated by the oil.
Cook on a high heat for around 4 or 5 minutes, giving the pan a shake every now and then. (Depending on the size of your pan you may need to cook the aubergine in batches.)
When the aubergines are browned, add the onion, celery, garlic and parsley and continue cooking for another couple of minutes. Feel free to add a little more oil to the pan if you feel it’s getting too dry.
Add the drained capers and the olives and drizzle over the vinegar, cook for another 2 minutes.
Add the tomatoes and stevia and simmer for around 15 minutes or until tender.
Season to taste before serving.
(Optional – ½ cup of toasted almonds or pine-nuts is a lovely way to serve)

Chicken Skewers with Herb and Fennel Salad

No more boring salads, this is amazing
SERVES: 4
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
Marinade/Salad Dressing:
2 tbsp grated lemon zest
⅓ cup lemon juice
¼ cup olive oil
Sea salt and cracked black pepper
2 cloves garlic, crushed
1 cup flat-leaf parsley leaves, roughly chopped
1 cup dill sprigs, roughly chopped

800g chicken thigh fillets, chopped

Salad:
1 bulb baby fennel, thinly sliced (use a mandolin if you have one)
100g rocket leaves
1 cup mint leaves
1 cup basil leaves
1 cup flat-leaf parsley leaves,
Extra lemon wedges, to serve

HOW TO MAKE:
Place the lemon zest and juice, oil, salt and pepper in a bowl and whisk to combine. Divide the mixture in half. Add the garlic to one half and the chopped parsley and dill to the other half.
Thread the chicken onto metal skewers, brush with the garlic and lemon mixture and sprinkle with salt and pepper.
Heat a large non-stick frying pan or barbecue over medium heat. Cook the skewers, in batches, for 3–4 minutes each side or until cooked through, brushing occasionally with the garlic and lemon mixture.
Place the fennel, rocket, mint, basil and extra parsley in a bowl and mix to combine. Divide the salad between 4 serving plates and top with the skewers. Spoon over the herb and lemon mixture and serve with the lemon wedges.

Chicken, Quinoa and Bacon Parcels

A little fiddly but worth the effort! Please note the parcels require a twice cooked method to brown the bacon/pancetta. Serve with a side salad, sauerkraut or steamed veges
SERVES: 6
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
1 tbsp olive oil
1 large brown onion, finely chopped
3 cloves garlic, crushed
18 bacon rashers, rind removed or pancetta
1 cup cooked quinoa
1/3 cup oregano leaves, chopped
2 tablespoons grated lemon rind
1 tbsp wholegrain mustard
2 eggs
800g chicken mince
2 rashers bacon, extra, chopped
Sea salt and cracked black pepper

HOW TO MAKE:
Preheat oven to 180°c
Heat the oil in a non-stick frying pan over medium heat. Add the onion and garlic and cook for 5-7 minutes or until softened. Cool completely. Line 6 x 10cm-round springform tins with the bacon, slightly overlapping. Place on a baking tray and set aside.
Put the quinoa in a bowl with the onion mixture, oregano, lemon rind, mustard, eggs, mince, extra bacon, salt and pepper and mix to combine.
Divide quinoa mix between the tins, pressing mixture down firmly and fold over the bacon. Bake for 25-30 minutes or until cooked through. Set aside for 5 minutes before inverting onto a tray lined with non-stick baking paper.
Increase temperature to 220°C
Return the parcels to bake for a further 5-10 minutes or until golden.

Chicken and Prawn Paella

Not a traditional Spanish Paella, but still really tasty and easy to make! Adjust chilli and paprika for your taste.
SERVES: 2
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
1 ½ tbsp olive oil
1 x 200g chicken breast fillet, trimmed and chopped
200g green (raw) prawns (shrimp), tails intact
1 small brown onion, chopped
2 cloves garlic, crushed
½ tsp chilli flakes
½ tsp smoked paprika
¾ cup medium-grain brown rice
1 x 400g can diced tomatoes (no sugar added)
1 ¼ cups salt reduced chicken stock
Flat-leaf parsley leaves and lemon wedges, to serve

HOW TO MAKE:
Heat 1 tablespoon of the oil in a medium non-stick frying pan over high heat. Add the chicken and prawns and cook for 4–5 minutes or until golden and cooked through. Set aside and keep warm.
Add the remaining oil to the pan with the onion, garlic, chilli and paprika and cook for 2 minutes or until softened.
Add the rice, tomato and stock, reduce heat to low and cover with a tight-fitting lid. Cook for 20–25 minutes or until the rice is cooked.
Stir through the chicken and prawns and cook for a further 1 minute. Top with parsley and serve with lemon wedges.

“Sushi” with Salmon and Avocado

Not your average “sushi” no rice and no seaweed! The recipe should really be called stuffed cucumbers that that doesn’t sound as nice! The cucumber shells don’t get soggy and hold the ingredients together really well. Try other stuffing ingredients like cooked egg, smoked salmon, cooked prawn or chicken, tinned tuna, sun-dried tomatoes, pickles, and spring onion. Great for lunch or a snack. Have fun with these!
SERVES: 4
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
1 tbsp of coconut oil
1 salmon steak or fillet (skinless)
sea salt and cracked pepper
½ red onion, finely diced
2 long continental cucumbers (try to pick the fattest ones)
1 avocado, roughly chopped
Low salt soy sauce or Tamari sauce to serve

HOW TO MAKE:
Heat a coconut in a frying pan until sizzling hot.
Season salmon steak with a little sea salt and pepper, fry over medium-high heat for 1 ½ minutes on each side. Set aside and once cooled down, pull the flakes apart and remove any visible bones. Mix with the red onion.
Cut cucumbers into even 1½ – 2 centimetre thick rolls. Using a small knife, carefully cut out the flesh of the cucumber making sure the walls stay intact.
Mix the flaked salmon, red onion, and avocado in a bowl
Fill each cucumber ring with enough mix to fill pressing down firmly
Serve with Soy or Tamari sauce

Salmon with Ginger Quinoa

SERVES: 4
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
¼ cup coconut oil
2 tbsp shredded ginger
3 cloves garlic, thinly sliced
1½ cups quinoa, pre-cooked
3 spring onions thinly sliced
2 tablespoons light soy sauce / tamari sauce
4 x 120g salmon fillets, skin-on and halved
Sea salt and cracked black pepper

Salad:
1 lebanese cucumber, seeded and thinly sliced
1 small red onion, thinly sliced
1 cup basil leaves

Lime wedges, to serve

HOW TO MAKE:
Heat 2 tablespoons of the oil in a large non-stick frying pan over high heat. Add the ginger and garlic, and cook for 1–2 minutes or until lightly golden.
Add the quinoa and cook, stirring occasionally, for 10–12 minutes, or until lightly toasted.
Add the onion and soy sauce/ tamari sauce and toss to combine.
While the quinoa mixture is cooking, heat the remaining oil in a medium non-stick frying pan over high heat. Cook the salmon for 3–4 minutes each side or until cooked to your liking.
Divide the quinoa and salmon between plates and sprinkle with salt and pepper.
Serve with the salad of cucumber, red onion, basil and lime

Baked Mussels with Tomato and Capers

SERVES: 4
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
500g cherry tomatoes
¼ cup baby capers, rinsed and drained
2 tbsp extra virgin olive oil
4 cloves garlic, sliced
½ tsp dried chilli flakes
2kg mussels, cleaned
1 cup basil leaves
Sea salt and cracked black pepper

HOW TO MAKE:
Preheat oven to 220°c
Place the tomato, capers, oil, garlic and chilli on a large roasting tray.
Cover with aluminium foil and cook for 20 minutes or until the tomato has softened slightly.
Add the mussels, cover with foil and cook for a further 15–20 minutes or until the mussels have opened.
Top with the basil and sprinkle with salt and pepper to serve.

Prawn, Pink Peppercorn and Avocado Salad

SERVES: 2
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
12 large green king prawns, heads removed, peeled, tails intact
1 clove garlic, crushed
2 tbsp lemon juice
1 tbsp extra virgin olive oil, plus extra to drizzle
Sea salt flakes
1 cup watercress sprigs
1 cup snow pea shoots / tendrils
1 avocado, chopped
1 teaspoon pink peppercorns, crushed
1 tbsp grated lemon rind

HOW TO MAKE:
Place the prawns, garlic, 1 tablespoon of the lemon juice, the olive oil and salt in a large bowl and mix to combine.
Heat a large non-stick frying pan over high heat. Add the prawns and cook for 1–2 minutes each side, or until golden and cooked through.
Divide the watercress, pea shoots, avocado and prawns between serving plates.
Sprinkle with the crushed peppercorns and lemon rind, and drizzle with the remaining lemon juice and extra oil to serve..

Salmon and Brown Rice Salad

SERVES: 4
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
1 cup brown rice
2 cups water
2 tsp salt reduced soy sauce / tamari sauce
1 tablespoon rice wine vinegar
1 teaspoon sesame oil
1 teaspoon finely grated ginger
1 medium carrot, peeled and shredded
200g hot-smoked salmon, flaked
3 spring onions shredded
2 cups pea shoots / tendrils
1 tablespoon sesame seeds, toasted

HOW TO MAKE:
Place the rice and water in a medium saucepan over high heat. Bring to the boil, cover and reduce the heat to low. Cook for 25–30 minutes, or until the rice is tender and the water has been absorbed.
While the rice is cooking, mix to combine the soy, vinegar, oil and ginger.
Toss the rice with 1 tablespoon of the dressing and allow to cool completely.
Place the rice, carrot and salmon in a large bowl and toss to combine. Divide the mixture between serving plates and top with the green onion and pea tendrils.
Sprinkle with sesame seeds and serve with the remaining dressing.

Fennel, Cumin and Coriander Lamb Skewers

SERVES: 4
TIME TO PLATE: 30 MINUTE
WHAT YOU NEED:
2 tbsp fennel seeds, toasted
¼ cup coriander seeds, toasted
Sea salt and cracked black pepper
2 tbsp ground cumin
1kg lamb rump, trimmed and cut into 4cm pieces
1 tbsp extra virgin olive oil
Mint leaves and lemon wedges, to serve

HOW TO MAKE:
Place the toasted fennel and coriander seeds in a mortar and pound with a pestle until fine. Add the cumin, salt and pepper and mix to combine.
Preheat a char-grill pan or barbecue over medium heat.
Place the lamb, oil and half to the spice mixture in a large bowl and toss to combine.
Thread the lamb onto 8 metal skewers and cook for 3 minutes each side or until charred and cooked through.
Sprinkle the lamb with the remaining spice mixture and serve with mint leaves and lemon.

Spaghetti Bolognese Sauce over Zoodles

SERVES: 4
TIME TO PLATE: 1 ½ HOURS
WHAT YOU NEED:
2 tbsp olive oil
1 brown onion, chopped
2 cloves garlic, crushed
1kg beef mince
2 x 400 g cans chopped no sugar added tomatoes
1 tbsp stevia
2 cups beef stock
1 bay leaf
Sea salt and cracked black pepper
4 large zucchini
Flat-leaf parsley leaves, to serve

HOW TO MAKE:
Heat a large deep frying pan over high heat. Add the oil, onion and garlic and cook for 1 minute or until the onion is soft.
Add the mince and cook for 5 minutes, breaking up any lumps with a wooden spoon.
Add the tomatoes, stevia, stock, bay leaf, salt and pepper and stir to combine. Bring to the boil, reduce the heat to low and simmer for 1 hour or until thickened.
Create zoodles (zucchini noodles) using a spiralizer, mandolin or create thin strips with a potato peeler, place in a double boiler steamer for 2-3 minutes.
Divide the zoodles between bowls and top with the Bolognese and parsley.

Char-Grilled Steak with Green Olive, Caper and Basil Salsa

SERVES: 4
TIME TO PLATE: 20 MINUTES

WHAT YOU NEED:
2 tbsp baby capers, rinsed
2 cups basil leaves, finely chopped
1 cup pitted green olives, finely chopped
1 clove garlic, crushed
¼ cup apple cider vinegar
4 x sirloin steaks, trimmed
Sea salt and cracked black pepper
2 baby cos lettuces, leaves separated
1 tablespoon extra virgin olive oil, plus extra, for brushing

HOW TO MAKE:
Place the capers, basil, olive, garlic and vinegar in a bowl and mix to combine. Set aside.
Preheat a char-grill pan or barbecue over high heat. Brush the steaks with oil and sprinkle with salt and pepper. Cook for 2 minutes each side or until cooked to your liking.
Gently toss the lettuce, and oil in a bowl to combine and divide between plates with the steaks. Spoon the salsa over the steak to serve.

Almond Milk-Poached Chicken Salad

SERVES: 4
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
1 litre almond milk
4 bay leaves
5 green onions, roughly chopped
1 teaspoon sea salt flakes
4 x 220g chicken breast fillets, trimmed
200g green beans, halved
200g yellow beans, halved
1 cup greek-style yoghurt
¼ cup (60ml) extra virgin olive oil
Sea salt and cracked black pepper
2 cups snow pea shoots / tendrils
½ cup (80g) smoked almonds, chopped

HOW TO MAKE:
Place the almond milk, bay, onion and salt in a large deep-sided frying pan over high heat and bring to the boil.
Add the chicken, reduce heat to low and cook, covered, for 10-12 minutes or until cooked through. Remove chicken from the pan and set aside to cool.
Strain the poaching liquid, reserving ¼ cup
Shred chicken and place in a large bowl with reserved liquid. Cook the beans in a large saucepan of salted boiling water for 1–2 minutes or until tender. Drain and refresh in ice water.
Place the yoghurt, oil, salt and pepper in a small bowl and mix to combine.
Add the snow pea tendrils and drained beans to the chicken and toss to combine.
Divide among plates, drizzle with the yoghurt dressing and top with almond.

Grilled chicken and watercress salad

SERVES: 4
TIME TO PLATE: 45 MINUTES

What you need:
4 x 200g chicken breast fillets, trimmed
1 tbsp extra virgin olive oil
Sea salt and cracked black pepper
4 cups watercress sprigs
1 avocado, sliced
1 bunch watermelon radishes, thinly sliced (these are so pretty but if you can’t find them normal radishes are fine)
2 lebanese cucumbers, thinly sliced lengthways
¼ cup toasted pistachios, chopped

Tahini and watercress dressing
¼ cup natural greek-style yoghurt
¼ cup water
2 cups watercress sprigs
½ cup mint leaves
2 tbsp tahini
1 tbsp lemon juice

HOW TO MAKE:
To make the tahini and watercress dressing, place the yoghurt, water, watercress, mint, tahini and lemon juice in a small food processor and process until smooth. Set aside.
Preheat a char-grill pan over high heat. Brush the chicken with the oil, sprinkle with salt and pepper and cook for 4–5 minutes each side or until cooked through. Remove from the heat and thinly slice.
Place the watercress, avocado, radish, cucumber and chicken in a large bowl and toss to combine.
Divide the salad between 4 bowls, top with the pistachio, drizzle with the dressing and sprinkle with pepper to serve.

Chicken and Apple Coleslaw

Two of my favourite foods, coleslaw and apples, this is a really nice twist to the traditional coleslaw
SERVES: 4
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
2 Granny Smith apples, thinly sliced
2 tbsp lemon juice
1 roast chicken, skin discarded, meat removed and shredded roughly
1/4 green cabbage, shredded
1/4 red cabbage, shredded
1 large carrot, julienned (or shredded through food processor)
100g rocket leaves
100g baby spinach leaves
1/4 cup of homemade mayo (see Other section)
1/4 cup roasted peanuts, chopped

HOW TO MAKE:
Toss the apple slices in the lemon juice and allow to stand while preparing the salad.
In a large bowl, toss together all remaining ingredients, except the peanuts adding the apple slices at the end.
Season to taste and sprinkle over with peanuts before serving.

Grilled Prawn and Asparagus Salad

SERVES: 4
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
24 large green king prawns, peeled and deveined, tail on
2 bunches fresh asparagus, woody ends removed
Olive oil
Juice of 1/2 lemon
1 tbsp chilli flakes
Sea salt and freshly ground black pepper
200g mixed salad leaves
1/2 red onion, thinly sliced
1/4 cup of homemade mayo
1 large avocado, peeled and sliced
Zest of 1 lemon

HOW TO MAKE:
Prepare the prawns and asparagus in 2 separate bowls.
Marinate the prawns in a splash of olive oil, lemon juice, chilli flakes, salt and pepper.
In the other bowl, coat the asparagus with olive oil and season with salt and pepper.
Heat the BBQ grill
Toss the mixed leaves with the red onion and homemade mayo. Arrange the avocado slices on top.
Grill the prawns and asparagus for 4 minutes each side or until cooked through. Once cooked, arrange on top of the salad. Sprinkle with lemon zest to serve.

LUNCH OR DINNER

Quick tip – double up or overcook at dinner time and you have lunch for tomorrow covered!

Stuffed Peppers

Phase 1 – replace quinoa with zucchini

Simple Quick and Easy Chicken Salad

SERVES: 2
TIME TO PLATE:20 MINUTES

San Choi Bao

SERVES: 4
TIME TO PLATE:30 MINUTES

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Sweet Pepper Beef/Tofu Stir-Fry

SERVES: 2
TIME TO PLATE: 30 MINUTES

Spicy Paprika & Lime Chicken or Tofu

Perfect to serve with a simple side salad.
SERVES: 4
TIME TO PLATE: 25 MINUTES (+ 1 HOUR TO MARINATE))
WHAT YOU NEED:
500grs chicken tenderloins or Tofu
1 tbsp olive oil for frying

Chicken Cacciatore

Serve with a side salad or over cauliflower rice (grate cauliflower microwave for 1 min on high per cup).
SERVES: 4
TIME TO PLATE: 30 MINUTES

Thai Beef Salad

SERVES: 4
TIME TO PLATE:30 MINUTES

Dressing
2 tbsp of lime juice
1 tbsp of soy sauce
1 tsp of stevia
1 clove of garlic, crushed
1 red chili, seeded/unseeded (your choice) and chopped
2 tsps of olive oil

Caponata (Italian eggplant stew)

This is such an amazing dish, you can make it the base of a main meal or use as a side – delicious!
SERVES: 4 as a main
TIME TO PLATE: 1 HOUR

Chicken Skewers with Herb and Fennel Salad

No more boring salads, this is amazing
SERVES: 4
TIME TO PLATE: 30 MINUTES

800g chicken thigh fillets, chopped

Salad:
1 bulb baby fennel, thinly sliced (use a mandolin if you have one)
100g rocket leaves
1 cup mint leaves
1 cup basil leaves
1 cup flat-leaf parsley leaves,
Extra lemon wedges, to serve

Chicken, Quinoa and Bacon Parcels

Chicken and Prawn Paella

Not a traditional Spanish Paella, but still really tasty and easy to make! Adjust chilli and paprika for your taste.
SERVES: 2
TIME TO PLATE: 45 MINUTES

“Sushi” with Salmon and Avocado

Salmon with Ginger Quinoa

SERVES: 4
TIME TO PLATE: 45 MINUTES

Salad:
1 lebanese cucumber, seeded and thinly sliced
1 small red onion, thinly sliced
1 cup basil leaves

Lime wedges, to serve

Baked Mussels with Tomato and Capers

SERVES: 4
TIME TO PLATE: 1 HOUR

Prawn, Pink Peppercorn and Avocado Salad

SERVES: 2
TIME TO PLATE: 30 MINUTES

Salmon and Brown Rice Salad

SERVES: 4
TIME TO PLATE: 45 MINUTES

Fennel, Cumin and Coriander Lamb Skewers

Spaghetti Bolognese Sauce over Zoodles

Char-Grilled Steak with Green Olive, Caper and Basil Salsa

SERVES: 4
TIME TO PLATE: 20 MINUTES

Almond Milk-Poached Chicken Salad

SERVES: 4
TIME TO PLATE: 30 MINUTES

Grilled chicken and watercress salad

SERVES: 4
TIME TO PLATE: 45 MINUTES

Tahini and watercress dressing
¼ cup natural greek-style yoghurt
¼ cup water
2 cups watercress sprigs
½ cup mint leaves
2 tbsp tahini
1 tbsp lemon juice

Chicken and Apple Coleslaw

Two of my favourite foods, coleslaw and apples, this is a really nice twist to the traditional coleslaw
SERVES: 4
TIME TO PLATE: 30 MINUTES

Grilled Prawn and Asparagus Salad

SERVES: 4
TIME TO PLATE: 30 MINUTES

SOUPS AND SLOW COOKING

Classic Chicken and Vegetable Soup

This is one of my favourite soups; it’s so nutritious and excellent for freezing. It’s such a versatile recipe base, change up the veges, add different herbs and spices. After the 90 day Challenge add a couple of cans of corn and some soy sauce for another twist yummo!
SERVES: 8-10
TIME TO PLATE: 30 MINS PREP THEN 2-4 HOURS

WHAT YOU NEED:
2 litres chicken/vege stock
6-8 chicken thighs (bone in – skin off)
5 sprigs of thyme
2-3 large leeks, roughly chopped
3-4 large carrots, roughly chopped
½ celery plant, roughly chopped

HOW TO MAKE:
Rinse the veges, and chop (watch as you get to the darker green leaves of the leeks as lots of dirt hides there) for the carrots only peel if there is thick skin.
Place all veg in a large pot with thyme
Remove skin and trim extra fat and other bloody bits from the chicken thighs, remove any little bits of bone and lay chicken pieces on top of the veg
Pour the stock over the chicken in the pot – I top my pot up with another 500 mills of water just because I have some more room!
Simmer for as long and low as you can – anywhere from 2 to 4 hours, the longer you leave the more nutrients you get from the chicken bones and the chicken gets really, really soft.
To finish, remove chicken pieces and the thyme stalks from the broth, chop/shred chicken.
For the broth you can leave as is, totally blend (use a stick blender or if you are using a blender jug make sure the broth is cooled and do in small batches. I use a potato masher as I like veg a little chunky.
Return chicken to base, warm through and serve.

Creamy Cauliflower and Chicken Soup

SERVES: 6-8
TIME TO PLATE: 30 MINS PREP THEN 3 HOURS

WHAT YOU NEED:
800 g cauliflower, roughly chopped
1 litre of chicken/vege stock
1 onion
800 g chicken breast, diced into chunks
1 tablespoon of olive oil / coconut oil

HOW TO MAKE:
Chop onion and fry in olive oil (low heat) / coconut oil (high heat) until onion starts to colour, add cauliflower and continue to fry for another 2-3 mins.
Add stock and simmer until cauliflower completely cooked.
Blend base and add diced chicken, simmer for another 10 mins or until chicken cooked through

Roasted Broccoli + Cauliflower Soup with Bacon

SERVES: 6-8
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
1 large head cauliflower
1 large head broccoli
1/4 cup plus 1tsp olive oil
2 thick rashers of bacon
1 medium onion
2 cloves garlic
1litre of vegetable stock
fresh parsley to serve
salt and pepper to taste

HOW TO MAKE:
Preheat oven to 180oc. Separate broccoli and cauliflower into florets and spread out on two sheet pans. Drizzle both pans with two tablespoons of olive oil each, season with salt and pepper. Roast for 20 to 25 minutes or until just caramelized. Swap racks halfway during roasting.
In a large pot add the bacon and 1tps olive oil, sauté bacon until cooked and crispy. Use a slotted spoon to transfer the bacon to a paper towel lined plate. Drain off all but a tbsp of bacon fat.
Add the onions to the pot with bacon fat, sauté for 5 minutes or until the onions are soft. Add in the garlic and cook for 1 minute. Add the stock and the cauliflower and broccoli. Cover, increase the heat to medium and simmer for 15 to 20 minutes.
Allow to cool slightly before ladling the broth and vegetables into a blender and puree until smooth. Pour the soup back into the pot, on low reheat
Ladle soup into bowls, top with crispy bacon, torn parsley to serve

Roast Tomato Soup

SERVES: 4-6
TIME TO PLATE: 1 HOUR
WHAT YOU NEED:
12 large vine-ripened tomatoes (2kg), halved
1 head garlic, whole and unpeeled
2 tbsps olive oil
Salt and pepper to taste
3 cups (750ml) or vegetable or chicken stock
1 tsp of stevia

HOW TO MAKE:
Preheat the oven to 180°C . Place the tomatoes and garlic on two baking trays. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 40 minutes or until very soft. Allow to cool slightly.
Squeeze the garlic flesh from its skin and process in a blender with the tomatoes and any juice from the baking trays in two batches until smooth.
Add the tomato and garlic mixture to a large pan, add the stock and stevia, cook on a medium heat for 6-10 minutes, stirring occasionally.
To serve, ladle into bowls or mugs

Irish Stew

The original one pot wonder meal.
SERVES: 6
TIME TO PLATE: 30 MINS PREP THEN DEPENDS ON METHOD

WHAT YOU NEED:
2kg lamb chops – any type, trimmed of excess fat
1/2 cup plain flour
3 brown onions, chopped
1kg potatoes or sweet potato, peeled, sliced
2 carrots, peeled, thinly sliced into rounds
2 tablespoons tomato paste
3 cups boiling water
3 beef stock cubes, crumbled
2-3 sprigs of thyme
(Optional 150 g pearl barley)

HOW TO MAKE:
Place flour in a plastic bag and season with salt and pepper. Place chops in bag and shake well to coat. Transfer chops to a plate. Reserve excess flour.
Preheat oven to 130°C. Place ½ the onions, potatoes, carrots, chops and all the thyme in an ovenproof dish. Repeat another layer with remaining ½ of the onions, potatoes, carrots and chops.
Whisk reserved flour, tomato paste and 2 tablespoons cold water in a large jug until well combined. Slowly add boiling water, whisking constantly. Add stock cubes stir to dissolve.
Pour flour mixture over chops. Cover and cook for 4 hours or until meat tender and sauce thickened. If you want to add pearl barley add at the beginning of the final hour of cooking.
If using a slow cooker cook for 6-7 hours on low or 3-3 ½ hours on high

Oxtail Stew

This is a lovely rich winter warmer and comfort meal. Serve with steams green vegetables.
SERVES: 8
TIME TO PLATE: 4 HOURS

WHAT YOU NEED:
2.5 kg oxtail , chopped into 4cm chunks
2 tbsp + 1 tbsp of olive oil
2 medium leeks
2 sticks of celery
4 medium carrots
a few sprigs of fresh thyme and rosemary
4 fresh bay leaves
4 cloves
2 x 400 g tins of plum tomatoes
1 litre beef stock
1 tbsp of Worcestershire sauce

HOW TO MAKE:
Preheat the oven to 220oc . Place the oxtail on a large roasting tray in the oven drizzle with olive oil, season with salt and pepper, toss a little to coat and place in the hot oven for around 20 minutes, or until golden and caramelized.
Meanwhile, trim and halve the leeks and celery lengthways, then chop into rough 2cm chunks. Peel and chop the carrots into 2cm pieces, then place into a large ovenproof casserole pan, add the stock, add 1 tbsp of olive oil and the fresh herbs picked and roughly chopped, and finally the bay leaves, pop a lid on and cook on medium heat for around 20 minutes, or until soft and sweet, stirring frequently.
Meanwhile, remove the oxtail from the oven and set aside. Reduce the oven temperature to 170oc
Add the tomatoes to the vegetable pot, cloves and the oxtail with any roasting juices, stir well.
Turn the heat up to high and bring to the boil, then pop the lid on and place in the oven for around 3 hours, or until the meat falls away from the bone, carefully stirring every hour or so and adding a splash of water to loosen, if needed.
Remove the pan from the oven and leave to cool for about 10 minutes. Using rubber gloves, strip the meat from the bones and return to the pan, discarding the bones.
Add the Worcestershire sauce, season to taste

VEGETARIAN

Note for meat eaters – some vegetarian recipes includes lentils, and beans, these are recommended foods for vegetarians on the 90 Day Challenge, however should be avoided for meat eaters as meat eaters have a wider range of protein sources.

Carrot and Quinoa Falafels

MAKES: 10
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
1 large (150g) carrot, peeled, grated
1 cup quinoa flakes
½ cup coriander leaves
1 green spring onion, sliced
400g can lentils, drained and rinsed
Sea salt and cracked black pepper
Wholemeal pita breads, watercress sprigs and hummus, to serve
Coconut oil for frying

HOW TO MAKE:
Place the carrot, quinoa, coriander, onion, lentils, salt and pepper in a food processor and process until just combined. Roll 2 tablespoons of the mixture into balls and flatten slightly.
Cook the falafels by shallow frying ion coconut oil, for 3-5 minutes or until golden and, crunchy. Drain on paper towel.
Place pita breads and watercress in serving bowls and top with the falafels. Sprinkle with pepper and serve with hummus.

Quinoa and Cauliflower Salad

SERVES: 4
TIME TO PLATE: 35 MINUTES

WHAT YOU NEED:
1 small cauliflower( about 1kg), trimmed and cut into florets
3 cloves garlic, unpeeled
¼ cup extra virgin olive oil
Sea salt and cracked black pepper
1½ cups cooked quinoa
⅓ cup hazelnuts, toasted and chopped
1 cup mint leaves
1 tbsp lemon juice
½ tsp stevia

HOW TO MAKE:
Preheat oven to 200°c.
Place the cauliflower and garlic on a large tray lined with non-stick baking paper. Drizzle with 2 tablespoons of the oil and sprinkle with the salt and pepper. Roast for 20 minutes or until the cauliflower is golden brown and cooked through.
Transfer to a large bowl and add the quinoa, hazelnuts, and mint and toss to combine.
Place the lemon juice, stevia and remaining oil in a small bowl and whisk to combine. Drizzle over the salad to serve.

Roast Vegetable and Bean Salad

One of my favourite recipes, great on its own or as a side dish.
SERVES: 4
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
1 medium red capsicum thickly sliced
1 medium yellow capsicum, thickly sliced
2 medium zucchini, cut diagonally into 1cm-thick slices
100g button mushrooms, halved
1 medium red onion, cut into wedges
1 tablespoon olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, crushed
250g cherry tomatoes
200g green beans, trimmed
2 tablespoons pine nuts, toasted

HOW TO MAKE:
Preheat oven to 200°c
Place capsicum, zucchini, mushrooms and onion in a large baking dish.
Combine oil, vinegar and garlic in a bowl. Drizzle over vegetables. Toss to coat. Roast for 20 minutes.
Add tomatoes. Roast for 15 minutes or until vegetables are tender and tomatoes are starting to collapse.
Meanwhile, bring a large saucepan of water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.
Add beans to vegetable mixture. Toss to combine.
Sprinkle with pine nuts and season with salt and pepper to serve.

SNACKS

Eggy Smoked Salmon or Ham Muffins

These eggy bites make a perfect snack or on the run breakfast. If you haven’t got muffin pans you can make one large bake, frittata style and cut into 6 slices. Keep in an airtight container in the fridge for up to 4 days.
SERVES: 6 | MAKES 12 MUFFINS
TIME TO PLATE: 45 MINUTES

WHAT YOU NEED:
6 whole eggs
2 medium zucchinis, grated
200grms of smoked salmon or good quality ham off the bone
Salt and black pepper to taste
Fresh or dried herbs (try dill with salmon and mustard seeds and cumin with ham)

HOW TO MAKE:
Preheat oven to 180oc
Whisk eggs lightly in a bowl
In another bowl mix grated zucchini, chopped salmon or ham and herbs, mix egg mixture and stir well
Divide mixture (about a 1/3 of a cup per muffin) into medium muffin baking trays
Bake for 30 mins on until slightly brown and set, turn trays half way through the cooking.

Boiled Eggs & Carrot/Celery Sticks

Great protein packed quick & easy snack, eat with a few Carrot / Celery sticks to make it more like a real snack, not just an egg! Keep eggs in an airtight container in the fridge for up to 4 days.
SERVES: 6
TIME TO PLATE: 10 MINS

WHAT YOU NEED:
6 whole eggs
6 Celery stalks
6 small carrots

HOW TO MAKE:
Hard boil eggs for approximately 5 mins, cool before putting in the fridge
Chop celery / carrots into sticks
Eat 1 egg and a handful of carrot/celery sticks together

Vege Sticks & Cottage Cheese

Great protein packed quick & easy snack, eat with a few vege sticks.
SERVES: 1
TIME TO PLATE: 5 MINS

WHAT YOU NEED:
½ cup of cottage cheese
a variety of vegetable sticks (carrot, celery, capsicum, cucumber)
1 tsp optional favours, 1 tsp of pesto, homemade onion or tomato chutney, chives etc

HOW TO MAKE:
put cottage cheese in a snack container, mix with a tsp of options
cut vege sticks and add to container

Ultimate Yogurt Mix

My favourite snack with a healthy balance of protein, fat and carbs and it’s delicious!
SERVES: 1
TIME TO PLATE: 5 MINS

WHAT YOU NEED:
½ cup of Greek or high protein yoghurt
1 piece of fruit chopped or handful of berries
8 nuts roughly chopped of broken (any)

HOW TO MAKE:
Put Greek or high protein yoghurt into a snack container,
Depending on the fruit you can chop and add, but some fruits like apples will discolour quickly like apples. So may prefer to keep whole until you eat.
Add chopped nuts just before you eat as these can go soggy in the yogurt.

Deconstructed Smoothie

A great way to get everything you need out of a smoothie without carrying around a blender!
SERVES: 1
TIME TO PLATE: 5 MINS

WHAT YOU NEED:
1 portion of protein powder
250 mills of water or milk (any)
1 piece of fruit or handful of berries
8 nuts roughly chopped of broken (any)

HOW TO MAKE:
Put a measure of protein powder in a small dry container or plastic bag
Put nuts in a separate small container or plastic bag
Put milk or water into a dry shaker bottle.
Only when you are ready to have your deconstructed smoothie, put protein powder into milk or water, and shake vigorously. Drink immediately and enjoy eating your whole fruit and nuts with your drink.

Tuna or Salmon on Cucumber

A great way to get everything you need out of a smoothie without carrying around a blender!
SERVES: 1
TIME TO PLATE: 5 MINS

WHAT YOU NEED:
1 small can (approx. 95/100 grms) of tuna or salmon, plain or is best
6 thick 1 cm slices of cucumber

HOW TO MAKE:
Slice cucumber into tick 1 cm slices.
Open can and spread tuna/salmon on cucumber.

Eggplant Dip (Baba Ganoush)

Great for Vege stick dipping
SERVES: 8
TIME TO PLATE: 10 MINS

WHAT YOU NEED:
1 large eggplant
2 tbsp olive oil
1 tbsp Tahini paste (optional)
2 tbsp lemon juice
1 garlic clove
Sea salt and cracked pepper

HOW TO MAKE:
Stab the eggplant a few times with a fork or sharp knife and bake drizzled with olive oil for about 45 minutes or until fully cooked and soft inside at about 180oc.
Cool for about 1 hour and remove outer skin only.
Cut roughly and place in a food processor or blender with garlic, tahini, salt, pepper and lemon juice

Tuna, cottage cheese & red onion dip

SERVES: 8
TIME TO PLATE: 10 MINS

WHAT YOU NEED:
1 x 425g tin tuna, drained well
100g cottage cheese
1 clove of garlic, crushed
½ small red onion, chopped very finely
1 tbsp lemon juice
1 tbsp baby capers
1 tsp Worcestershire sauce

HOW TO MAKE:
Combine all ingredients in a food processor and process until smooth. Season with salt and pepper to taste.

Cucumber Canapes

With a slice of cucumber as your base let your imagination run wild…
SERVES: 1
TIME TO PLATE: 5 MINS

WHAT YOU NEED:
6 thick 1 cm slices of cucumber per portion
2 tbsps of cottage cheese
50 grms of smoked salmon

Other toppings
2 tsps of avocado
50 grms of ham off the bone
50 grms of smoked trout
50 grms sauerkraut/kimchi

HOW TO MAKE:
Slice cucumber into tick 1 cm slices.
Spread cottage cheese on cucumber
Top with smoked salmon

Note: you need the cottage cheese or avocado for a base for the topping to “stick”

SMOOTHIES

A smoothie is great to add into your meal plan at least a couple of times a week to give you a non-eggy breakfast option or an easy snack option. Make sure you but a good quality high protein low carb option. Avoid products labelled / branded as primarily a weight loss product or any kind of “diet shake”.
Check out the nutritional label and look at the per serve column – as a guide there should be approx. 20grams or more of protein and 2 grams or less of carbohydrate, with less than 1 gram coming from Sugar . Serving size of the product will also affect this. Please ask one of the Big 5 Coaches for recommendations.

Basic Plain Smoothie

SERVES: 1
TIME TO DRINK: 3 MINUTE

WHAT YOU NEED:
1 cup of cold water or nut milk (any)
½ cup of ice
1 serving of protein powder – any flavour
1 tablespoon of LSA meal (Optional count as fat))

HOW TO MAKE:
Add all ingredients to blender and blend
Drink as soon as possible – once protein powder has been blended it should be consumed within 30 mins.

Phase 1 – Basic Greenish Smoothie

A word of caution – green smoothies are not to everyone’s taste! Most green smoothies include as minimum ½ an apple to provide a little sweetness, but as this is Phase 1 the apple has been removed, so this may challenge your tastebuds.
SERVES: 1
TIME TO DRINK: 3 MINUTES

WHAT YOU NEED:
1 cup of cold water
1 celery stick, chopped
½ carrot, chopped
½ cup (packed) of kale or spinach leaves
½ cup of ice
1 serving of vanilla protein powder
Optional ½ tsp of ginger/cinnamon/turmeric

HOW TO MAKE:
Add all ingredients to blender and blend
Drink as soon as possible – once protein powder has been blended it should be consumed within 30 mins.

Phase 2 – Choc Berry Smoothie

SERVES: 1
TIME TO DRINK: 3 MINUTES

WHAT YOU NEED:
1 cup of cold water or nut milk
1/3 cup mixed berries or other low sugar fruit
A couple of ice cubes
1 serving of chocolate protein powder

HOW TO MAKE:
Add all ingredients to blender and blend
Drink as soon as possible – once protein powder has been blended it should be consumed within 30 mins.

Phase 2 – Green Machine Smoothie

SERVES: 1
TIME TO DRINK: 3 MINUTES

WHAT YOU NEED:
1 cup of cold water
½ cup celery stick, chopped
½ cup cucumber chopped
½ cup (packed) of kale or spinach leaves
½ a green apple/pear
½ cup of ice
1 serving of vanilla protein powder
Optional ½ tsp of ginger/cinnamon/turmeric

HOW TO MAKE:
Add all ingredients to blender and blend
Drink as soon as possible – once protein powder has been blended it should be consumed within 30 mins.

Phase 2 – Ultimate Post Workout You’ve Earned Me Smoothie

Completely yummy, think creamy, filling with everything you need for a happy healthy tummy and re-fuel post putting in max effort at your Big 5 session!
SERVES: 1
TIME TO DRINK: 3 MINUTES

WHAT YOU NEED:
1 cup of nut milk (any)
1/3 cup rolled oats
1/3 cup cottage cheese/yogurt
1/3 cup mixed berries or other low sugar fruit
A couple of ice cubes
1 serving of protein powder flavour of your choice

HOW TO MAKE:
Add all ingredients to blender and blend
Drink as soon as possible – once protein powder has been blended it should be consumed within 30 mins.

SWEET TREATS

Watermelon, raspberry and mint salad
SERVES: 4
TIME TO PLATE: 30 MINUTES

WHAT YOU NEED:
1/2 cup hazelnuts (or any nuts you prefer)
2/3 cup water
1/3 cup fresh lime juice
1/4 cup stevia
½ small (about 400g) watermelon, rind removed, cut into thin wedges
2 x 120g punnets raspberries
1 x 250g punnet strawberries, washed, hulled, halved
1/4 cup finely shredded fresh mint

HOW TO MAKE:
Preheat oven to 180°c.
Spread the hazelnuts over a baking tray. Bake in oven for 8-10 minutes or until toasted. Place hazelnuts on a clean tea towel and rub to remove the skins. Coarsely chop.
Meanwhile, stir the water, lime juice and stevia in a medium saucepan over low heat for 5 minutes or until stevia dissolves. Set aside for 15 minutes to cool.
Place the watermelon, raspberries, strawberries and mint in a large serving bowl. Drizzle with lime syrup and gently toss to combine. Cover with plastic wrap and place in the fridge for 1 hour to chill and develop the flavours.
Sprinkle with hazelnuts to serve.

Banana “icecream”

You are not going to believe how good this is and how easy this is! 1 ingredient and 1 food processor!
SERVES: 2
TIME TO PLATE: 10 MINUTES + FREEZING / RE-FREEZING

WHAT YOU NEED:
1 large ripe banana

Optional add ins:
1 tbsp of peanut butter
1 tbsp of chocolate chips
A few almonds
1 tbsp of cocoa powder/nibs
½ tsp of cinnamon, cardamom, or ginger

HOW TO MAKE:
Peel the banana and cut them into coins
Put the banana pieces in an airtight container or freezer bag in the freezer for at least 2 hours, ideally overnight.
Blend the frozen banana pieces in a small food processor powerful blender.
Keep blending – the banana will look crumbly – Keep blending – the banana will look gooey – Keep blending – the banana will look like porridge, then suddenly, as the last bits of banana smooth out, you’ll see the mixture shift from blended banana to creamy, soft-serve ice cream texture. Blend for a few more seconds to aerate the ice cream. (If adding any mix-ins, like peanut butter or chocolate chips, this is the moment to do it.)
Transfer to an airtight container and freeze until solid: You can eat the ice cream immediately, but it will be quite soft. You can also transfer it back into the airtight container and freeze it until solid, like traditional ice cream.

OTHER

Big 5 Dressing

This is very yummy – maximum of 1 tbsp per salad serve!
SERVES: 13 tbsp serves
TIME TO PLATE:30 MINUTES

WHAT YOU NEED:
½ cup olive oil
¼ cup apple cider vinegar (with Mother)
¼ cup of lemon/lime juice
1 tsp stevia
1 tablespoon wholegrain mustard

HOW TO MAKE:
Place all ingredients into a blender and blend.

Foolproof Homemade Mayo

SERVES: APPROX 15
TIME TO PLATE: 5 MINUTES

WHAT YOU NEED:
1 whole L or XL fresh egg
1 cup extra light tasting Olive Oil
The juice of half a lemon or lime (about 2-3 tsps) or vinegar
A pinch of salt

Count 1 tbsp as 1 serve of fat
HOW TO MAKE:
Add all the ingredients to a tall narrow glass jar and let them sit for a few seconds, just long enough for the egg to settle comfortably at the bottom of the jar, underneath the oil.
Insert an immersion stick blender and push it all the way down until it makes contact with the bottom of the jar. Push the power button and do not move the blender for a full 20 seconds. Almost instantly, you’ll see the magic take place right before your eyes: the oil will start to emulsify and turn into this lusciously creamy and thick concoction, slowly making its way all the way to the top of the jar.
After 20 seconds, the transformation should be pretty much complete, so start moving your blender around and up and down just to make sure that every last bit of oil gets well incorporated.

Big 5 Tomato Sauce

This is a great base for a quick meal, you can pour over veges, makes a great Zucchini Noodle sauce, bake veges and protein in the sauce, add herbs and spices to give an Italian or curry twist, it also freezes well.
SERVES: Makes about 3.5-4 Litres
TIME TO PLATE: 1 HOUR

WHAT YOU NEED:
3 onions (red are sweeter, brown or white are also good)
2 large red capsicums
2 sticks of celery
2 carrots
2 zucchini
2 cloves of garlic
2 tbsp olive oil
4 x 400 g tins of no sugar added tomatoes
Herbs and spices of your choice

HOW TO MAKE:
Prep your veg – you can either do this by hand or food processor.
Put a large pan on a medium heat with 2 tablespoons of oil.
Add the garlic and any herbs/spices you want to add, fry for 1 minute
Add all the prepped veg. Cook with the lid on for 25 minutes, or until the veg are soft but not coloured, stirring regularly.
Pour in the tinned tomatoes, breaking them up with a wooden spoon, then just under half-fill each tin with water, swirl around and pour into the pan.
Simmer for 25 minutes, or until the sauce has reduced.
Leave to cool a little, then blitz in batches until smooth in a blender, or use an immersion soup stick blender.
Taste, and season