Bring the almond milk to boil in a saucepan over medium heat
Mix through the oats, peanut butter, protein powder, cacao, and stevia and cook until the oats become thick and creamy, stirring occasionally
While oats are cooking, heat frozen mixed berries in microwave for 45 seconds. Remove from microwave, mash thawed berries then mix in stevia and chia seeds. Leave for 5 mins.
Pour the oats into a bowl and sprinkle the peanuts over the top
Boil 3/4 cup of water in a saucepan over medium heat and cook the brown rice for 25 minutes. Season with 1 garlic clove crushed, Himalayan salt and pepper
Whilst the rice is cooking, heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken with 1 garlic clove crushed, basil and turmeric for 7 minutes, turning occasionally to ensure both sides are cooked. Once cooked, transfer the chicken to a large bowl
Combine the rocket, goji berries and cooked brown rice with the chicken
Separately, mix the dressing ingredients together and pour over the top
Divide the meal into two serves
Dish one serving and refrigerate the second meal for tomorrow’s leftover
Ingredients:
1 cup / 200g black rice, soaked overnight (if possible)
1 can full-fat coconut milk (reserve a couple tablespoons for garnish, if desired)
½ cup water with soaked rice, 1 ½ cups water with un-soaked rice
¼ tsp. fine grain sea salt
½ vanilla bean (optional)
1 Tbsp. maple syrup (or other sweetener of your choice)
1/3 cup coconut flakes, lightly toasted
Fruits of your choosing:
mango
passion fruit
pomegranate
banana
kiwi
pineapple
Directions:
1. Measure out rice, rinse and cover with water. Let soak overnight or for up to 8 hours (even one hour makes a difference!). Drain and rinse well again.
2. Place rice in a pot with coconut milk, salt, vanilla bean (seeds and pod) and the indicated amount of water. Bring to a boil, reduce to simmer and cook covered, stirring frequently, until the rice is tender and most of the liquid has been absorbed (you still want a little liquid). Times vary depending on whether or not you soaked the rice: for un-soaked rice, cook 45-60 minutes; for soaked rice, cook about 25-30 minutes. Add maple syrup and fold to combine. Remove from heat and set aside.
3. While the rice is cooking, prepare all the fruit that you would like to accompany the pudding.
4. To assemble, scoop out desired amount of black rice into a bowl, top with fruit, toasted coconut, and a drizzle of coconut milk. Enjoy.
Crack the egg in a bowl and mix in the egg whites. Whisk vigorously
In a separate bowl, combine the protein powder, almond flour, stevia and baking soda
Pour in the egg mixture and mix well until all the ingredients are combined
Heat coconut oil in a non-stick fry pan over medium temperature and pour 1/4 cup of the mixture into the pan at a time and cook until bubbles appear in the mixture. Flip the pancake over and continue cooking for a further 30 seconds
Repeat this process until all the batter has been used
Divide the pancakes into two serves. Dish one serve of the pancakes on a plate
Add 1 tablespoon of yogurt, 2 teaspoons of crushed peanuts and 1 teaspoon of cacao nibs over the top
Refrigerate the leftover pancakes and store away the toppings for tomorrow’s breakfast
Preheat oven to 180 degrees and line a baking tray with baking paper
To make the sweet potato hash, combine the sweet potato, onion, flour, turmeric, cumin, salt and pepper in a bowl and mix together. Crack the egg into the bowl and mix well until combined
Using a tablespoon, scoop the mixture (3 tablespoons of mixture) into your hands and roll into a hash brown shape. Place the sweet potato mixture onto the tray. Repeat this process until all the mixture has been used.
Bake in the oven for 15 minutes. Remove the sweet potato hash from the oven. Flip the sweet potato hash over to cook the other side for a further 10 minutes
To cook the boiled egg, boil water in a saucepan over medium temperature and add the egg to the water. Cook for 7 minutes. Once cooked, remove the egg from the water and rinse under cold water. Tap the egg shell with the back of a spoon and remove. Cut the egg in half
Serve the spinach and mushrooms on a plate. Add the sweet potato hash on top of the bed of spinach. Finish by placing the boiled egg on the hash
Boil 30ml of water in a saucepan over medium temperature and cook the quinoa for 15 minutes. Once cooked set aside
To make the tomato-coriander combine the red onion, coriander, tomato, lemon juice, salt & pepper in a bowl. Set aside
Dust the fish fillets with turmeric to lightly coat
Heat 1 tsp. olive oil in a large cooking pan over medium-high heat. Add the garlic, beans, and kale and cook for a few minutes or until the kale is just wilted. (cover to keep warm)
Heat the remaining olive oil in a large non-stick pan over medium-high heat and cook the fish for 2-3 minutes each side or until golden and cooked through
Divide the quinoa into 2 serving bowls and top with the beans and kale mixture, fish and tomato coriander
Serve one bowl and refrigerate the second meal for tomorrow’s leftover
Begin by boiling eggs in a saucepan filled with water over medium temperature for 7 minutes. Remove the eggs from the saucepan and rinse under cold water. Using the back of the spoon, tap the shell and remove the shell from the eggs.
Cut the eggs in half and set aside
Combine the spinach leaves and salmon in a bowl and place the boiled eggs on top
Sprinkle the seeds over the eggs
Separately combine the dressing ingredients and pour over the salad
Add whey chocolate protein powder, maca powder, frozen banana, mixed berries and unsweetened almond milk in a blender. Blend until a thick consistency is formed
Pour the smoothie into a large bowl
Sprinkle the almonds and coconut flakes over the top
2 small heads of broccoli, thick stalks trimmed, thickly sliced
1 tbsp olive oil
1½ lemons, cut into cheeks
100 ml (½ cup) extra-virgin olive oil
2 tbsp red wine vinegar, or to taste
1 garlic clove, finely chopped
½ cup each coarsely chopped mint and flat-leaf parsley
¼ Spanish onion, thinly sliced
100 gm Greek feta, crumbled
To serve: slivered pistachios
METHOD
Bring a char-grill pan or barbecue to high heat. Drizzle broccoli with olive oil, season to taste and grill, turning occasionally, until charred and tender (8-10 minutes). Set aside. Grill lemon cheeks, turning occasionally, until charred and softened (6-8 minutes), then set aside.
Squeeze the juice from one of the lemon cheeks into a bowl, then finely chop the cheek and add to juice along with extra-virgin olive oil, vinegar and garlic, and whisk to combine. Season to taste and set aside.
Coarsely chop half of the broccoli and combine in a bowl with mint, parsley, onion and feta, season to taste and toss to combine. Drizzle with dressing to taste and toss again to coat.
Arrange broccoli slices on a serving platter, drizzle with a little more dressing, then pile chopped broccoli mixture on top. Scatter with pistachios and serve with charred lemon cheeks.
Heat olive oil in a non-stick fry pan over medium temperature and cook the turkey breast with chili powder, cumin and turmeric for 7 minutes, turning occasionally to ensure both sides are cooked. Once cooked remove from the heat
Lay out the lettuce leaves and evenly divide the cooked turkey between each lettuce taco
Evenly layer the shallots, capsicum, black beans and avocado on top of each turkey piece
Season with pepper and Himalayan salt if desired
Dish 3 protein turkey tacos on a plate and refrigerate the remaining tacos for tomorrow’s leftover
Heat coconut oil in a wok over medium temperature, and cook the beef strips for a few minutes
Add the ginger, garlic, snow peas, carrot, broccoli and onion and cook for 5 minutes stirring, occasionally
Whilst the stir-fry is cooking, combine the peanut butter, coconut milk, garlic, chili flakes and vinegar in a small jar and continue to stir until a smooth consistency is formed
Pour the peanut sauce into the wok and combine through the stir-fry. Cook for a further 4-5 minutes
Remove the stir-fry from the stove and divide the meal into three serves
Dish one serving of the Thai beef and vegetables in peanut sauce and refrigerate the remaining two meals to be consumed as leftovers
Pour the chia seeds, vanilla almond milk and honey into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping at the top or bottom.
Cover the jar and store in fridge overnight or for at least 4 hours.
The next day, place about 1/3 of the chia pudding in a blender with 1 cup blackberries. Blend until smooth and consistent and divide the mixture equally into the jars or cups. Next, layer about 1/3 cup chia pudding on top of the blackberry mixture. Finally, place the remaining about 1/3 cup chia pudding in the blender with the strawberries. Blend until smooth and consistent, and add the mixture on top of the regular vanilla chia pudding.
You can garnish as you desire, and enjoy immediately or store in the fridge for up to 1 week.
Preheat oven to 180 degrees and line a baking tray with baking paper. Place the pumpkin on the tray. Lightly spray the pumpkin with olive oil and season with rosemary and Himalayan salt. Bake in the oven for 20 minutes
Remove the tray from the oven and place the kale on the tray. Continue baking for a further 10 minutes. Once the kale becomes crispy remove the tray from the heat and set aside
Melt butter in a non-stick fry pan over medium heat and cook the chicken with garlic, lemon juice, Himalayan salt and pepper for 3-4 minutes or until golden brown
Divide the chicken, pumpkin, and kale into two meals
Dish one serving and refrigerate the leftover meal as a leftover for tomorrow’s dinner
Fillet Steak With Oven Roasted Root Vegetable Chips
Ingredients
200g raw, fillet steak ( 2 x 100g)
1 cup uncooked sweet potato, cut into chips
1 cup uncooked potato, cut into chips
2 uncooked, carrots, cut into chips
1 cup uncooked beetroot, cut into chips
1 tsp. olive oil
1 tbsp. rosemary
1 garlic clove, crushed
Himalayan salt and pepper
Method
Preheat oven to 180 degrees and line a baking tray with baking paper. Place the vegetable chips on the tray and drizzle olive oil over the top. Season with rosemary and garlic
Bake the chips in the oven for 30 minutes or until golden brown. Remove the tray from the oven and set aside. Divide the chips into two serves
Season both steaks with a pinch of salt and pepper
Heat a non-stick fry pan over medium temperature and cook the steaks for a few minutes on each side or until liking
Serve one steak beside one serve of the root vegetable chips
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