Recipes

Smoked Salmon Snack

Ingredients

Smoked Salmon (buy already cooked at Coles)
Baby Asparagus

Simple Steps

Steam 3 Asparagus
Place salmon on plate and add asparagus
Roll up and serve

Sweet Potato and Salmon Patties

Ingredients

Note: Make a batch and freeze leftovers

1 Large Sweet Potato
Can of boneless salmon
3 Spring Onions
1 Egg (just use white)
Spinach
Zucchini
Beans
Asparagus
1 tsp. coconut oil

Simple Steps

Boil Sweet Potato, mash
Add salmon & spring onions to mash
Add egg white
Balls should be no bigger than a golf ball.
Lightly fry.
Serve up 3 balls with unlimited beans, asparagus and Zucchini.

Turkey Breast Snack

Ingredients

2 Slices of Turkey Breast
Avocado

Simple Steps

Smother the turkey breast with avocado
Roll up and serve

Zucchini Joy Snack

Ingredients

1 Large Zucchini
1 Small Can Spring water Tuna
Avocado

Simple Steps

Cut ends of zucchini
Cut in half lengthwise
Steam
Scoop out center and fill with tuna and small cubes of avocado
Serve and Enjoy!

Chicken Tenderloins

Ingredients

Packed of chicken herbed tenderloins (purchase at Coles)
Brown Rice
Spinach Leaves
Zucchini
Beans
Sweet Potato
Asparagus
1 tsp. coconut oil

Simple Steps

Grill chicken in coconut oil
Steam vegetables
Serve unlimited greens with chicken, 2 cubes of sweet potato and rice

 

Turkey and Chicken Rissoles

Ingredients

Note: Make a batch and freeze leftovers

500 gm. turkey mince
500 gm.  Lean chicken mince
3 Spring Onions
1 Egg (just use white)
Coriander
Brown Rice
Asparagus
Zucchini
Broccollini
1 tsp. coconut oil

Simple Steps
Combine turkey and chicken mince
Chop up finely spring onions and ¼ bunch of coriander
Add egg white
Mix together and make small balls
Lightly fry balls or place in oven

Balls should be no bigger than a golf ball.
Serve up 3 balls with unlimited broccollini, asparagus and Zucchini.
Add ½ cup brown rice

Sweet Potato Devilled Eggs

Ingredients

2 Large Eggs
½ sweet potato
Mixed Herbs, Curry

Simple Steps

Boil Eggs
Remove yolk
Boil sweet potato, cool and mash
Add any fresh herbs and a dash of curry powder
Replace center of eggs with potato mix
Serve and Enjoy!

Ricotta Cheese and Tuna Omelette

Ingredients

4 egg whites (Inc. 1 whole egg)
3 tbls ricotta cheese
Small can tuna (in spring water)
1 tsp. coconut oil
Spinach Leaves

Simple Steps

Whisk Eggs
Place 1 tsp. of coconut oil in pan
Pour eggs into pan; add ricotta cheese, tuna and spinach leaves
Serve and enjoy!

Sweet Potato, Pumpkin and Salmon Omelette

Ingredients

4 egg whites (inc 1 whole egg)
½ cup grated sweet potato
½ cup grated pumpkin
1 piece salmon
1 tsp. coconut oil

Simple Steps

Whisk Eggs
Grate sweet potato and pumpkin
Cut up Salmon ( purchase salmon already cooked at Coles or Woolies)
Place 1 tsp. of coconut oil in pan
Pour eggs into pan; add potato and pumpkin and salmon.
Can add spinach or spring onions
Serve and enjoy!

Buckwheat Pancakes

1 Egg

310 ml Low fat milk

1 Cup Low Fat Ricotta

1/2 cup Buckwheat Flour

1/2 Cup Self Raising wholemeal Flour 

Cooking Oil Spray

Fresh Berris

Low Fat Yoghurt

 

1. Whisk the ricotta, egg and milk into a large bowl until smooth. Whisk in the flour.

2. Spray the pan . Serve warm with yoghurt and berris.

This recipe makes 8 pancakes. Each pancake without the topping is 125 calories. Girlfit serving is 2 pancakes.

 

 

 

 

Snack – Muesli Slice

2 cups rolled oats
½ cup brown sugar
½ cup coconut
½ cup of chopped raw nuts with either dried cranberries or chopped dates
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg 60g butter
¼ cup honey

Preheat oven to 180C
Line 18x20 cm tin
Combine oats, sugar, coconut, nut mix and spices in bowl (mix well)
In a saucepan combine butter and honey and melt over moderate heat
Add to dry mix and stir well
Put mix into lined tin and press down firmly
Bake 15-20 minutes
Allow to cool before cutting into snack sizes

Store in airtight container in fridge. Great in school lunchboxes and to take to work for morning/afternoon tea

Both recipes are an excellent source of fibre and are low GI carbs which will keep you feeling full and energetic for longer

 

Protein Balls

1 cup almond meal
About 10 dates
About 15 almonds
1 table spoon (ish) Ecuadorian Organic Cacao Powder
1 scoop, 30g protein powder (Chocolate or Vanilla)
A dash of vanilla essence
Enough desiccated coconut to roll them in.

Chop the dates and almonds into tiny bits.

Add the Ecuadorian Organic Cacao Powder, almond meal, vanilla essence and protein powder. Add a bit of water to till you can roll them into balls. Roll into the coconut.

Refrigerate overnight and allow to set, enjoy cold the next day.

* NOTE: This recipe originally said "2 Tbsp coco powder" - But I used the Ecuadorian Organic Cacao Powder and found 1 Tbsp was plenty.

 

 

 Bircher Muesli

Serves 2

70g rolled oats
60g walnuts or almonds, chopped
70ml almond milk or apple juice
50g grated apple (leave skin on)
250g fresh chopped seasonal fruit (pineapple, papaya, kiwi, pear, berries)
100g natural yoghurt or natural yoghurt
10g dried cranberries
2 tsp honey

METHOD

Mix the oats, grated apple, nuts, cranberries, yoghurt and honey Refrigerate in an air tight container for at least 30-40 minutes Fold in the fresh fruit – serve and enjoy

TIP – Make a large batch and refrigerate for up to 3 days for the whole family

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