Awesome Recipes

Try these simple recipes to help you on your journey to achieving your wellness goals

RECIPES

Mind Over Body Beef Stew (Version 1)

Ingredients:

900g beef chuck roast, cut into pieces with Himalayan sea salt
Freshly ground black pepper
2 tbsp. extra-virgin olive oil
250 g Baby bella mushrooms, sliced
1 small onion, chopped
1 medium carrot, peeled and cut into rounds
2 stalks celery, sliced
3 cloves garlic, minced
1 tbsp. tomato paste
6 c. Vegetable stock
1 tsp. fresh thyme leaves
1 tsp. freshly chopped rosemary

Method

Pat beef dry with paper towels and season well with salt and pepper. In a large pot over medium heat, heat oil. Working in batches, add beef and sear on all sides until golden, about 3 minutes per side. Remove from pot and repeat with remaining beef, adding more oil as necessary.

To same pot, add mushrooms and cook until golden and crispy, 5 minutes. Add onion, carrots, and celery and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomato paste and and stir to coat vegetables.

Add broth, thyme, rosemary, and veg stock to pot and season with salt and pepper. Bring to a boil and reduce heat to a simmer. Simmer until beef is tender, 50 minutes to an hour.

Peanut butter Protein Oatmeal Bowl

Ingredients

1/2 cup rolled oats, gluten-free if needed – 1 cup water
2 tbsp unflavored protein powder or collagen powder
1/4 tsp salt
1 tsp honey
1 tbsp natural peanut butter
1 tbsp raspberries or strawberries – Fresh or frozen raspberries
Granola, gluten free if needed

Method

1. In a small pot, combine oats, water , protein powder, salt, and honey and heat over medium-high heat, stirring occasionally, until oats soften and mixture is very warm.

2. Remove oats from heat and add to a bowl.

3. Top with peanut butter, fruit and granola.

Mind Over Body - Carbonara

Ingredients:

•150g lean bacon or chicken rashers ( diced)

•159g chicken breast , skinless , diced

•300g pumpkin or zucchini or 1 packer low carb noodles

•2 Tbsp Parmesan or pecorino

•2 eggs

•10g parsley finely chopped

•Pinch of black pepper

•1tsp olive oil

Method

Using a spirilizer or vegetable peeler cut your vegetables into thin strips.
Separate your egg yolks from the egg whites keep your whites for your morning omelette or to add a creamy protein hit to your oats.
Cook the bacon in a pan over a low heat until almost crispy and set aside.
Add the chicken to same pan and cook for 5 minutes, set aside.
Boil the vegetable spirals until just cooked.
Meanwhile in a separate bowl combine the yolks and cheese with some black pepper and oil. Whisk well until it starts to thicken.
Add the bacon and chicken and season to taste.
Strain the veg “ noodles “ and toss in the egg sauce. The heat will cook the egg yolks.
Serve garnished with chopped parsley.

ENJOY😋

African Beef Skewers

Ingredients

• 100g beef fillet, minced in food processor

• 1 small red onion, finely chopped

• 1 clove of garlic, crushed

• 1⁄2 tsp ground cinnamon

• 1 tsp preserved lemon, finely chopped

• 1⁄2 tbsp fennel seeds, toasted

• Himalayan salt

• ground black pepper

Method

1. Mix all ingredients together in a bowl, pounding the mixture well with your hand to combine.
2. With damp hands (to stop the mixture sticking to your hands) shape small amounts into little sausages.
3. Fry gently in a little hot coconut oil until brown on all sides and cooked through. Skewer and serve warm with dipping sauce made by mixing harissa into a little yogurt and cauli couscous

Deb’s Herby Veggie Crackers

Ingredients:

• 1 cup sunflower seeds, soaked for 24 hours, drained

• 1.5 cups golden flaxseed, soaked overnight with tomatoes, if using (see optional ingredients below)

• Use just enough water to cover, don’t add extra

• 1 organic carrot, scrubbed, chopped

• 1/2 red capsicum

• 1 courgette (zucchini), chopped

• 1/2 tbsp garlic granules or powder, or 2 cloves chopped garlic

• 1 tsp Himalayan salt

Optional ingredients:

Tip: Add other dried flavours like basil, mixed herbs, paprika, cumin, ginger, or whatever you are inspired to add!

• 1/2 cup organic sundried tomatoes without oil, soaked in cold water for 24 hours with flaxseeds

• 1 small dried chili (hot pepper), soaked in water for 24 hours (optional)

• splash of tamari

• 1/2 tsp onion powder

• 1.5 tsp cumin seeds

• 1/2 tbsp dried oregano

Method

1. Place all ingredients in a food processor, and blend into a smooth paste. Taste and adjust seasoning to suit. You will still see whole flaxseeds in the mixture.

2. Place 1/4 mixture onto a sheet of baking paper or non-stick sheets and spread to about 1/4 inch thick with a spatula or large knife. Score the mixture into cracker sizes and then transfer baking sheet and crackers onto a baking tray.

3. Repeat with the remaining mixture on three other trays. (You may find your mix makes more than this. If you have more mix than trays, you can store in the fridge or freezer till you are able to make more)

4. Dehydrate in a fan oven at 50 C for 8-18 hours, or until crisp.

5. Flip over after 2-3 hours, peel off the backing paper, and break along the scored lines to help speed up the drying process.

6. Store crackers in an air-tight container. This mixture makes approximately 64 crackers across four trays in your oven.

Turmeric & Cheese Roast Cauli

Ingredients

• 1 small cauliflower, chopped into 1 inch thick slices (about 3-5)

• 3 tablespoons olive oil

• 1⁄2 – 1 cup grated parmesan, depending on your size of cauli

• 2 tsp ground turmeric

• Himalayan salt & pepper to taste

Method

1. Preheat oven to fan-bake at 160°C / 320°F

2. Lay the sliced chunks of cauliflower onto a roasting dish

3. Brush liberally with the olive oil

4. Sprinkle with the ground turmeric

5. Top with sprinkled cheese

6. Top with salt and pepper

7. Bake for 20-30 minutes until cauli is soft and cheese is melted and golden.

8. Serve immediately.

Enjoy your individual serving portion. You can have this with your protein and leafy greens. This can also be reheated later.

Variation: Omit turmeric and add your favour herbs such as rosemary

🎄 Cut out Sugar Free - Christmas Cookies

Ingredients:

⅔ cup 70g Almond flour
3 tablespoon 30g coconut flour
½ teaspoon xanthan gum
Pinch of salt
5 tablespoon 70g low calorie sweetner
3 tablespoon 42g butter, room temperature
2 tablespoon 30g cream cheese, room temperature
1 medium egg, room temperature
1 teaspoon vanilla extract

Method

Combine all dry ingredients for the cookies in a big mixing bowl and set aside.
Take a medium mixing bowl, place the room temperature butter in it, and cream it using a spatula. Add the sweetener, cream cheese, egg, and vanilla extract, and mix it with the hand mixer until soft and creamy.
Combine the wet and dry ingredients well, form the dough into a ball, wrap it in a plastic wrap, and refrigerate for 30 mins.
Preheat the oven to 165C
Take the dough out from the fridge, unwrap it, and roll it out into a 4mm (0.2 inches) thick sheet between two pieces of parchment paper.
Using your favorite cookie cutters, cut out the cookies and carefully transfer them onto a baking tray lined with parchment paper. Gather the scraps of dough and re-roll until all dough is used. During the baking process the cookies won’t spread, so you can put them close together.
Bake on the middle rack of the oven for 15 – 18 mins or until the edges are golden.
Remove from the oven and let them cool down a little bit on a baking sheet. Then, transfer onto a cooling rack and let cool completely. The cookies will still be quite soft when just removed from the oven, but will firm up as they cool.

Homemade Sugar Free Cranberry Sauce

Ingredients

500g cranberries, fresh or frozen
7 tablespoon powdered sweetener ( I use 5 teaspoons stevia)
⅓ cup (100g) water
1 tablespoon lemon juice

Method

Combine the cranberries, water, and powdered sugar substitute in a medium saucepan over medium heat. Bring to a boil.
Reduce heat to simmer and continue to cook, stirring occasionally, for 20 mins or until the mixture is slightly reduced. By the end of the simmering, you’ll have approximately 480ml of the sauce left.
Remove from the heat and let it cool down at room temperature until it’s warm.
Add the lemon juice and mix well. Let it cool down completely.
Transfer to an air-tight glass jar (500ml) and chill in the refrigerator until ready to use

Notes

- The sauce will thicken more as it cools.
- Refrigerate for up to 2 weeks.
- Freeze for up to 2 months.

Spinach & mushroom frittata

This versatile recipe, low carb & high protein can be made with a variety of ingredients for an easy meal anytime. Gluten Free & Vegetarian.

Ingredients:

6 eggs
50 ml milk
1 Tbsp vegetable oil
1 onion
100 g mushrooms
100 g spinach

Method

Preheat the oven to 200°C (400°F).
Heat the oil in a pan. Dice the onion and sauté until translucent.
Dice the spinach and slice the mushrooms. Add the vegetables to the pan and let them cook until tender.
In the meantime, blend the eggs, milk, salt and pepper in a measuring cup.
Pour the egg and milk mixture over the vegetables, stir a couple of times and let the eggs set.
After 3 or 4 minutes, sprinkle feta on top.
Then cook the frittata in the oven for 7 minutes

Easy Peasy Bun-Less Burger

Ingredients

450g Extra Lean Mince Meat
1 Large tomato( thickly sliced)
1 Red Onion sliced
1T Coconut oil
1 Tablespoon Balsamic reduction ( carb smart only)
1/2 teaspoon salt
1 Tablespoon BBQ spice ( carb smart only )
1/2 teaspoon paprika
Drizzle of olive oil
8 Lettuce leaves

Method

Preheat the grill on medium heat
In a bowl mix together with hands beef mince, Balsamic reduction, salt, meat spice , paprika, onion and form 4 burgers.
In a frying pan fry onions in coconut oil until golden brown
Grill for 4-5 minutes until cooked to preferred taste
Serve burgers with lettuce and tomatoes

Nutritional Information:

Per serving ( 1 burger)

Total serving =3

Fat-27g

Carbohydrate-2g

Protein- 24g

Calories -320

You can purchase the balsamic reduction and carb smart spices – BBQ SPICE from our Mind Over Body website

Mind Over Body Oven Baked Meat Balls

These delicious meatballs which are so easy to make and freeze for those busy days when you don’t have time to cook.

Ingredients:

500g lean Beef Mince
150g Gem Squash cooked ( 1 large gem)
125g onion finely chopped ( 2 small onions)
1 tomato finely chopped( pips removed and finely chopped)
Sprinkle Herb salt
5ml paprika
7,5ml parsley, thyme, marjoram- finely chopped.( I used fresh herbs microwaved them for 1.5min and then crushed them)
2.5ml water crushed

Method

Mix all the ingredients together very well. Form into 45 balls about 25g each and place onto a Spray and Cook oven tray. Bake at 180 degrees for 25-30 mins turning the meatballs over once during cooking. Before eating, heat a portion of meatballs in the microwave (6 meatballs). Add some Tabasco Sauce if you like it hot. Serve with a green salad along with a serving of crackers. 6 meatballs is about 100g of protein and 55g of vegetable portion. Adjust meatball quantities to suit your allowance. ENJOY!

Mind Over Body Chinese Chicken Stirfry

Ingredients

Strips of steak, veal or chicken as per allowance
Cucumber cut in narrow strips. Cabbage shredded. Green pepper cut into strips. Mushrooms and onions cut into strips.
Balsamic vinegar, mixed herbs, dash of curry powder, fresh basil leaves. Xylitol + Tab (optional)

Method

Prepare vegetables and set aside. Heat frying pan , spray with spray and cool or coconut oil spray and cook meat quickly while stirring. Add vegetables ( the cucumber remains crispy) , stirfry with meat and chicken. Add Tab, sweeter, balsamic vinegar to taste.

Mind Over Body Beef Stew (Version 2)

Ingredients

Beef cut into cubes (no fat)
Ina Paarman beef stock (dissolve in 300ml hot water)
Olive and Herb or Garlic and Herb Seasoning
Onions
Carrots
Pumpkin (no butternut)
Baby Marrows
Green beans
Apples (peeled and cubed)
Cooking oil or Coconut oil
Bayleaves
Garlic

Method

Fry onions, beef cubs and garlic together until brown.

Add beef stock, , Olive and Herb or Garlic and Herb Seasoning and Bayleaves. Cook until beef is soft.

Add a little water and the vegetables. Cook until soft.

Add Seasoning Salt to taste.

* All weights according to your allowance

* You can use any veg from your food choice selection list

Budget Beater Brinjals

These delicious budget beater brinjals make a meal on their own or can be served as an accompaniment to chicken.

Ingredients – serves 3

• 3 medium brinjal
• 1 bunch coriander, chopped
• Salt and black pepper to taste
• 150g low fat feta cheese

Method

Place brinjal in a roasting dish, drizzle with a little olive oil and roast for approximately 30 mins at 200°C until soft and cooked
Cut in half lengthways and scoop out the flesh
Mash the flesh and set aside
Stir crumbled feta cheese into the brinjal flesh and add seasoning
Spoon the filling into the brinjal cavity and reheat in the oven
Serve with a lovely green salad of mixed leaves, lots of thinly sliced cucumber and a handful of mixed seeds.

Chicken & Tomato Stew In Rooibos Gravy (6 Servings)

Ingredients

2 Tablespoons Coconut Oil
1 Med onion,pealed and chopped
1 garlic clove,crushed or Garlic and Herb Seasoning
2 chopped celery stalks (Unlimited Veg)
2 carrots,peeled and cut into 1 cm rings
1 tin chopped tomato (Sugar Free)
1 cup rooibos tea
2 heaped tablespoons fresh chopped parsley (Unlimited Veg)
1 tablespoon tomato paste (Sugar Free)
1 bay leaf
1 Teaspoon chopped fresh thyme leaves
Salt to taste
Chicken Fillets

Method

In a large saucepan,sauté the onion in sureslim cooking oil until it starts to turn golden brown. Add celery,garlic and carrots, and sauté for another 5 minutes, then add the tin of tomatoes (incl juice) Special Blend,rooibos tea,parsley,tomato paste,bay leaf and thyme. Add the chicken fillets, make sure they are submerged in the fluid, and simmer on a medium to low heat for about 30 minutes, or until the chicken is cooked. Season to taste and serve.

Chicken Chow Mein

Ingredients

Chicken Strips (allowance ) Shredded Cabbage (allowance)
Chopped Onions (allowance) Chopped Celery (Free Veggie)
Garlic and Herb Spice Any other Veggie from allowance
Curry Powder
Cooking Oil

Method

Spray a small pot with Spray and
Cook and add a little Cooking Oil,add onion.Stir until onions softens. Add curry powder to taste and stir. Add Chicken , Garlic and Herb Spice, stirring continuously. Add a small amount of water and Special Blend, then add all vegetables and celery, then stir until cooked.

Enjoy with Crackers.

Homemade Mayonnaise

Ingredients

250ml cooking oil
1 egg
15ml lemon juice
sugar replacer to taste
Salt and pepper to taste

Method

Place all ingredients except oil into food processor

Mix briefly and while machine is still running add oil though feeder tube. Once all oil is added mayonnaise is complete.

TIP: You may use 1 tablespoon of the homemade mayonnaise with your protein and salad lunches 3 times per week.

CarbSmart Broccoli Salad

Ingredients

1 head broccoli – cut into florets
¼ cup red onion diced
250g cheddar, cubed
8 slices bacon – chopped & cooked until crispy
¼ cup almonds (sliced)
1 cup Carbsmart Mayonnaise
1 Tsp Carbsmart Lemon & Herb spice
Squeeze of lemon

Method

Add Broccoli, red onion, cubed cheese, sliced almonds and bacon to a bowl
For the dressing: Whisk together Carbsmart mayo, Carbsmart Lemon & Herb spice and squeeze of lemon
Add dressing to the salad, dress to coat, and chill until ready to serve.

ALTERNATIVE:
You can also steam the broccoli first, in a microwave safe dish, with a little bit of water, cover the dish with clingwrap, poke some holes in the top and microwave for 4min.

Spicy Chicken Livers

Ingredients

Chicken Livers (Poultry)
Tomato
Onion
Peppers
Garlic
Chopped Coriander
Cooking Oil or Coconut Oil
Cajun or Curry Powder
Low Salt Seasoning Salt
Low Sodium Salt to taste

Method

Heat Cooking Oil or Coconut Oil on low heat in a pan.

Sauté onion,peppers and garlic.

Add Cajun or Curry Powder and all the additional spices .

Add tomato and chicken livers .

Allow to simmer for approximately 10-15 minutes until cooked..

Garnish with chopped Coriander and serve with Crackerbread

Carol’s Spicey Banting Tuna Fishcakes

Ingredients

3 Tins Drained tuna
1 Large Red Onion
1 Tbs Coconut Flour
1 Tsp Xanthan gum
Black Pepper to taste
5ml Cajun Spice
1 Extra Large Egg (beaten)
2 Slices Banting Bread

Method

Chop & fry union in Coconut Oil.

Fry onion and let it cool.

Mix tuna with all other ingredients.

Add cooled onion and beaten egg.

Mix well.

Form into 6 large or 12 small patties.

Fry in coconut oil till cooked and golden brown.

Drizzel with Carbsmart Mayonnaise or Sweet Chilli.

Enjoy with fresh salad.

Courtesy of CarbSmart

Chocolate Avocado Mousse

Ingredients

flesh of 2 ripe avocados (240g)
1/4 cup regular cocoa powder
1/4 cup dutch cocoa OR melted chocolate chips
3-4 tbsp Almond milk
1/2 tsp pure vanilla extract
1/8 tsp salt
sweetener of choice to taste

Method

Combine all ingredients in a blender or food processor until completely smooth.

Courtesy of Chocolate Covered Katie

Ostrich Wraps

Ingredients

4 Ostrich steaks
Olive oil
A pinch of dried thyme
Salt and pepper
¼ cup (60ml) low carb Mayonnaise
1 Tbsp (15ml) truffle-infused oil
4 Large wraps
1oog Rocket leaves
200g baby Rosa Tomatoes, halved
1 small red onion, thinly sliced
½ cup (125ml) Mozzarella Cheese

Method

Heat a griddle pan until hot. Rub the steaks with Olive oil, thyme and seasoning.

Depending on their thickness, grill each steak for about 4 minutes a side for medium-rare. Remove and set aside to rest for 5 minutes before slicing thinly.

Combine the mayonnaise and truffle oil.

Spread a tablespoon of the mayonnaise mix onto each wrap.

Top with the steak, rocket, tomatoes, onion, and mozzarella. Place in sandwich press to toast until wrap is brown and cheese is melted.

Enjoy.

Pork and Asparagus With Mustard Vinaigrette

Ingredients

⅓ cup plus 2 tablespoons extra-virgin olive oil
1 pork tenderloin (about 565g)
kosher salt and black pepper
450g asparagus, tough ends trimmed
3 shallots, cut into wedges
2 tablespoons cider vinegar
1 tablespoon whole-grain mustard

Method

Step 1 Heat oven to 200 Deg Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat
Step 2 Season the pork with ¼ teaspoon each salt and pepper. Cook, turning, until browned, 5 to 6 minutes.
Step 3 Transfer the skillet to oven and roast until the pork is cooked through, 12 to 15 minutes. Let rest for at least 5 minutes before slicing.
Step 4 Meanwhile, on a rimmed baking sheet, toss the asparagus and shallots with 1 tablespoon oil and ¼ teaspoon each salt and pepper.
Step 5 Arrange the vegetables in a single layer and roast, tossing once, until tender, 12 to 15 minutes.
 Step 6 In a bowl, whisk together the vinegar, mustard, and remaining ⅓ cup of oil. Serve the pork with the vegetables and drizzle with the vinaigrette.

Nutrition Facts

Per Serving: 465 calories; calories from fat 62%; fat 32g; saturated fat 6g; cholesterol 111mg; sodium 332mg; protein 39g; carbohydrates 8g; fiber 2g; sugars 4g.

Easy Peasy Bun-Less Burger

Ingredients

450g Extra Lean Mince Meat
1 Large tomato( thickly sliced)
1 Red Onion sliced
1T Coconut oil
1 Tablespoon Balsamic reduction ( carb smart only)
1/2 teaspoon salt
1 Tablespoon BBQ spice ( carb smart only )
1/2 teaspoon paprika
Drizzle of olive oil
8 Lettuce leaves

Method

Preheat the grill on medium heat
In a bowl mix together with hands beef mince, Balsamic reduction, salt, meat spice , paprika, onion and form 4 burgers.
In a frying pan fry onions in coconut oil until golden brown
Grill for 4-5 minutes until cooked to preferred taste
Serve burgers with lettuce and tomatoes

Nutritional Information:

Per serving ( 1 burger)

Total serving =3

Fat-27g

Carbohydrate-2g

Protein- 24g

Calories -320

You can purchase the balsamic reduction and carb smart spices – BBQ SPICE from our Mind Over Body website

Chicken Zoodle Soup

This low carb chicken soup is full of veggies and lean protein and ego doesn’t like to slurp a Noodle , excuse me , a zoodle?

What are zoodles?

Zoodles are just zucchini ( baby marrow) that’s shaped like a noodle. Long thin strips of zucchini soften up nicely as they cook and while they not quite as soft as a noodle made of flour they’re really good.

Ingredients

2 tablespoons olive oil
½ sweet onion, diced
3 stalks celery, diced
1 red bell pepper, diced
1 clove garlic, minced
6 cups chicken stock(natures choice / Ina Paarman )
2 cups shredded cooked
Chicken
½ teaspoon dried oregano
½ teaspoon dried basil
1 teaspoon salt
1 teaspoon ground pepper
4 large zucchini

Method

Heat the olive oil in a large dutch oven or stock pot over medium heat.
Add the onion, celery, pepper, and garlic to the pan and cook, stirring often, until vegetables have softened, about 5 minutes.
Add the chicken stock and chicken to the pot along with the oregano, basil, salt, and pepper.
Spiralize the zucchini to make zucchini noodles and add them to the pot.
Bring to a boil and reduce to a simmer. Simmer, stirring occasionally, for 10 minutes or until the zucchini noodles are as soft as you’d like.
Taste and add additional seasoning as desired.
Serve hot.

Mind Over Body Low Carb Bread

Ingredients

4 eggs
1/4 cup almond milk or water
1/2 teaspoon salt
1 cup almond flour
1/4 cup melted butter
2 teaspoons baking powder
1/2 cup chia seeds ( this is optional)

Method

It’s so easy

Add everything into a bowl and stir well until you got an even mass
Pour everything into a baking tin which is laid out with baking sheets
Bake at 180 deg for 30 mins or until golden brown. Have an eye on it.
For a more unique taste you can also add other spices such as oregano or Italian herbs for a Mediterranean taste or even a garlic bread

Enjoy!

Chicken Zoodle Soup

This low carb chicken soup is full of veggies and lean protein and ego doesn’t like to slurp a Noodle , excuse me , a zoodle?

What are zoodles?

Ingredients

2 tablespoons olive oil
½ sweet onion, diced
3 stalks celery, diced
1 red bell pepper, diced
1 clove garlic, minced
6 cups chicken stock(natures choice / Ina Paarman )
2 cups shredded cooked
Chicken
½ teaspoon dried oregano
½ teaspoon dried basil
1 teaspoon salt
1 teaspoon ground pepper
4 large zucchini

Method

Heat the olive oil in a large dutch oven or stock pot over medium heat.
Add the onion, celery, pepper, and garlic to the pan and cook, stirring often, until vegetables have softened, about 5 minutes.
Add the chicken stock and chicken to the pot along with the oregano, basil, salt, and pepper.
Spiralize the zucchini to make zucchini noodles and add them to the pot.
Bring to a boil and reduce to a simmer. Simmer, stirring occasionally, for 10 minutes or until the zucchini noodles are as soft as you’d like.
Taste and add additional seasoning as desired.
Serve hot.

Mind Over Body Low Carb Bread

Ingredients

4 eggs
1/4 cup almond milk or water
1/2 teaspoon salt
1 cup almond flour
1/4 cup melted butter
2 teaspoons baking powder
1/2 cup chia seeds ( this is optional)

Method

It’s so easy

Add everything into a bowl and stir well until you got an even mass
Pour everything into a baking tin which is laid out with baking sheets
Bake at 180 deg for 30 mins or until golden brown. Have an eye on it.
For a more unique taste you can also add other spices such as oregano or Italian herbs for a Mediterranean taste or even a garlic bread

Enjoy!

Chicken Winter Warmer Recipe

Ingredients

100g chicken
60g green beans
50g mixed peppers
100g cauliflower noodles

Method

Spice chicken strips.
Grill chicken strips 180 degrees for 15 min. Once cooked chop up into smaller pieces.
Spray some spray and cook into a pan the add cauliflower noodles, peppers, beans and chicken, add salt, pepper, (optional cayenne pepper). Fry for about 10min mixing it around.

Enjoy 😋

Mind Over Body Sugar Free Brownies

Ingredients

½ tsp Baking Soda
1 ⅓ cup almond flour
¾ cup Cocoa Powder
⅔ cup Coconut Oil
Stevia sweetner
2 Eggs
1 tsp Vanilla Extract
¾ cup Warm water- ½ cup + 1 tablespoon.
½ cup Sugar Free Chocolate Chip depending on how much of a melted chocolate texture and taste you want in this brownie.

Method

1.Prep a square pan for nonstick and preheat your oven to 180deg

2. In a medium bowl, mix together your baking soda and flour alternative. Then, stir in the unsweetened cocoa powder. Set this bowl aside.

3.In another mixing bowl, blend together the coconut oil and the sugar alternative. I use a paddle attachment for this. When this has blended together, you can slowly add the contents from the first bowl (flour etc) to the mixing bowl. I recommend doing this ½ at a time, stirring a bit between additions. Then add your eggs, one at a time, and your vanilla extract.

4. Your batter may seem to be a bit dry so at this time add ¼ cup of the warm water, mix for about 5-10 seconds on low and then add the remainder of the water. When your batter is just blended you can fold in the chocolate chips by hand. This is a keto recipe which means that it may appear to be a bit heavier batter than the usual brownie batter.

5. Bake this for 25-30 minutes. A toothpick test may give a false positive due to the chocolate chips.

Greens and Protein Smoothie Bowl

Ingredients

1/2 cup milk of choice, non-dairy if needed
1 cup of spinach
1 cup of romaine
1/2 cup chopped celery
1 medium cucumber, chopped
1 thumb of ginger, peeled
1/4 of an avocado
1 sprig fresh mint
Juice of 1 lemon
1 scoop protein powder of choice (vanilla or unflavored)
Pinch of salt
1 tsp honey
1 cup of ice

Method

Optional: Freeze all produce the night before for a thicker smoothie bowl

Add all ingredients to blender and blend until smooth
Pour into large bowl and top with fruit, nuts, hemp hearts, or other desired topping.

Debbie’s Strong-enough stroganoff

Ingredients

•150-200g beef or pork fillet or skinless chicken cut into pieces.
•Quarter onion , diced
•1 Clove garlic , minced
•60g mushrooms , sliced
•100ml Beef stock/broth ( Ina Paarman)
.1teaspoon Worcestershire sauce
•1/2 tsp mustard
•1 tsp almond flour
•40g plain yoghurt
•To serve, zucchini noodles of cauli rice or Cauli mash

Preparation

Prep veg, slice and dice as needed and set aside

Equipment needed – Large frying pan, mixing bowl and a whisk

Method

Prep your side you will be serving the dish with
Meanwhile add a little olive oil to the pan and over a medium heat brown the meat and season with salt and pepper. Cook for 3 minutes – remove from the pan, set aside.
Add a splash more olive oil and over a medium heat cook the onion for 3 minutes until starting to colour. Add the garlic and mushrooms and cook for a further 5 minutes . Season generously with pepper.
Meanwhile in a bowl mix together the stock ,Worcestershire sauce ,mustard and flour until smooth.
Add the wine to deglaze the pan and let cool off for a few minutes. Pour in the stock and stir reducing the heat to a gentle simmer.
Add the yoghurt and stir to combine . Add the meat back to the pan and heat through. Taste and season as needed.
Serve on your side of choice .

Low Carb Chicken Soup

Ingredients

680g boneless skinless chicken breasts
2 cups celery (chopped)
2 cups carrots (chopped)
3 zucchinis (chopped)
1 large yellow onion (chopped)
4 Tablespoons Grass Fed Butter(kerrygold)
6 cups low-sodium chicken broth
1 cup water
3/4 tsp dried thyme
1/2 tsp dried rosemary
2 drops doTERRA Rosemary Essential oil.
1/2 tsp dried sage (optional)
Sea salt and pepper to taste

Method

Add chicken, diced carrots, zucchini, onion, celery and grass fed butter into a slow cooker.
Add in chicken broth, water, thyme, rosemary, dried sage and season with salt and pepper to taste.
Cover and cook on low heat 6 – 7 hours.
Remove cooked chicken and allow to rest 10 minutes, then dice into bite size pieces.
Increase temperature to high, cover and cook 10 minutes longer (or until veggies are tender).
Toss in cooked, diced chicken.
Serve warm with parmesan cheese if desired.

Enjoy 😉

We love using grass fed butter(Kerrygold) because it is much higher in Omega-3 fatty acids and vitamin K2, compared to butter from grain-fed cows making it a much healthier choice! In fact, studies have shown that those who in- clude grass fed butter in their diets tend to have lower risk of heart disease.

Debbie’s Strong-enough stroganoff

Ingredients

•150-200g beef or pork fillet or skinless chicken cut into pieces.
•Quarter onion , diced
•1 Clove garlic , minced
•60g mushrooms , sliced
•100ml Beef stock/broth ( Ina Paarman)
.1teaspoon Worcestershire sauce
•1/2 tsp mustard
•1 tsp almond flour
•40g plain yoghurt
•To serve, zucchini noodles of cauli rice or Cauli mash

Preparation

Prep veg, slice and dice as needed and set aside

Equipment needed – Large frying pan, mixing bowl and a whisk

Method

Prep your side you will be serving the dish with
Meanwhile add a little olive oil to the pan and over a medium heat brown the meat and season with salt and pepper. Cook for 3 minutes – remove from the pan, set aside.
Add a splash more olive oil and over a medium heat cook the onion for 3 minutes until starting to colour. Add the garlic and mushrooms and cook for a further 5 minutes . Season generously with pepper.
Meanwhile in a bowl mix together the stock ,Worcestershire sauce ,mustard and flour until smooth.
Add the wine to deglaze the pan and let cool off for a few minutes. Pour in the stock and stir reducing the heat to a gentle simmer.
Add the yoghurt and stir to combine . Add the meat back to the pan and heat through. Taste and season as needed.
Serve on your side of choice .

Healthy Veggie scramble with Avo

Ingredients

– 3 chicken eggs

– 1/4 tsp salt

– 1/4 tsp black pepper

– 1/4 tsp cumin

– 5 cherry tomatoes, halved

– 5 olives, sliced

– 1 cup of spinach

– 1/2 avocado, sliced

– Micro greens for garnish (optional) – Everything Bagel Seasoning

Method

1. In a small bowl, combine eggs, salt, pepper, and cumin and whisk.

2. Heat skillet over medium-high heat and add small amount of avocado oil.

3. Add egg mixture, tomatoes, and olives, and scram- ble.

4. Add spinach and scramble until it begins to wilt and eggs are cooked.

5. Remove eggs to a plate and top with avocado, mi- cro greens, and Everything Bagel Seasoning

Debbie’s Strong-enough stroganoff

Ingredients

– 1 cup sunflower seed butter.

May sub peanut or other nut butter.

– 1 cup hemp seeds

– 1.5 cups unsweetened shredded coconut – 1/3 cup natural Grade A dark maple syrup – 3 tbsp collagen or

other unflavored protein powder

– 1 tbsp ground flaxseed

– 1 tsp cinnamon

– 1/2 tsp salt

– 1/4 cup sugar free dark chocolate chips

Method

1. Combine all ingredients except chocolate chips in a food processor or stand mixer and mix until well com- bined. If you don’t have either of these, you can mix by hand in a large bowl.

2. Once everything is well combined, mix in chocolate chips.

3. Spoon dough into an 8×8 baking dish and spread evenly.

4. Place in freezer for 1 hour.

5. When dough has hardened, remove from pan and

cut into 16 squares.

6. Store in an airtight container in the fridge.

Overnight Chocolate Chia Protein Pudding

Ingredients

– 1 cup milk of choice, non-dairy if needed – 3 tbsp chia seeds

– 4 tbsp chocolate protein powder

– 1 tbsp ground flax seed

– Pinch of salt – 1 tsp honey

Method

1. Combine all ingredients in a small jar or container.

2. Cool in refrigerator overnight.

3. In the morning, top with fruit, nuts, seeds, coconut flakes, or nut butter before serving

Debbie’s Strong-enough stroganoff

Ingredients

•150-200g beef or pork fillet or skinless chicken cut into pieces.
•Quarter onion , diced
•1 Clove garlic , minced
•60g mushrooms , sliced
•100ml Beef stock/broth ( Ina Paarman)
.1teaspoon Worcestershire sauce
•1/2 tsp mustard
•1 tsp almond flour
•40g plain yoghurt
•To serve, zucchini noodles of cauli rice or Cauli mash

Preparation

Prep veg, slice and dice as needed and set aside

Equipment needed – Large frying pan, mixing bowl and a whisk

Method

Prep your side you will be serving the dish with
Meanwhile add a little olive oil to the pan and over a medium heat brown the meat and season with salt and pepper. Cook for 3 minutes – remove from the pan, set aside.
Add a splash more olive oil and over a medium heat cook the onion for 3 minutes until starting to colour. Add the garlic and mushrooms and cook for a further 5 minutes . Season generously with pepper.
Meanwhile in a bowl mix together the stock ,Worcestershire sauce ,mustard and flour until smooth.
Add the wine to deglaze the pan and let cool off for a few minutes. Pour in the stock and stir reducing the heat to a gentle simmer.
Add the yoghurt and stir to combine . Add the meat back to the pan and heat through. Taste and season as needed.
Serve on your side of choice .

Chicken Winter Warmer Recipe

Ingredients

3 Large Zucchini spiralized
1 Tbsp Butter or olive oi
  500g Shrimps peeled and deveined
  2 Tsp Minced Garlic
  1 Tsp Italian seasoning (or equal parts dried garlic, oregano, and basil)
1/4 Cup Chicken Broth
1 Tbsp Lemon Juice
  2 Tbsp Chopped parsley
  Salt and pepper to taste

Method

Melt the butter in a large pan over medium-high heat. Add the shrimp to the pan and sprinkle the Italian seasoning over the shrimp, along with salt and pepper to taste.
Cook the shrimps for 2-3 minutes. Add the garlic and cook for 1 more minute.
Add the chicken broth to the pan.
Add the zucchini noodles to the pan
Cook, stirring occasionally, for 3-4 minutes or until zucchini noodles are just tender. Add salt and pepper to taste.
Drizzle the lemon juice over the top of the shrimp and zoodles. Sprinkle with parsley and serve.
First, cook the shrimp – In a skillet with butter, cook your seasoned shrimp over a high heat for 2-3 mins.
Next, combine- Add garlic, broth and zoodles to the pan, stir for 3-4 mins, season.
Finally, garnish, serve, and enjoy
NOTES
- Use a spiralizer for best zoodle results!
- Make sure you have spiralized the zucchini into zoodles before you get started.
- If you want to dip your toe into zoodles, you can always do a 50/50 mix of zoodles and whole wheat pasta. You’ll have to cook the whole wheat pasta prior to the rest of the recipe.
- Add some crushed chili flakes for a kick of heat.
- Cut the zoodles into 15cm lengths so they are easier to eat.
- Don’t overcook the zoodles or they will become too watery.
- For an extra Italian twist, sprinkle on some Parmesan before serving.
- Top with parsley for a pop of freshness.
- Serve immediately.
WHAT TO SERVE WITH SHRIMP SCAMPI
It is typically served over some sort of pasta or for a low carb option zoodles (zucchini noodles ). You may also serve your shrimp scampi recipe with side dishes like grilled veggies, quinoa, or cauliflower rice.

Enjoy 😋

Mind Over Body - Carbonara

Ingredients

150g lean bacon or chicken rashers ( diced)
159g chicken breast , skinless , diced
300g pumpkin or zucchini or 1 packer low carb noodles
2 Tbsp Parmesan or pecorino
2 eggs
10g parsley finely chopped
Pinch of black pepper
1tsp olive oil

Preparation

Prep meat , slice and dice as needed and set aside.

Method

Using a spirilizer or vegetable peeler cut your vegetables into thin strips.
Separate your egg yolks from the egg whites keep your whites for your morning omelette or to add a creamy protein hit to your oats.
Cook the bacon in a pan over a low heat until almost crispy and set aside.
Add the chicken to same pan and cook for 5 minutes, set aside.
Boil the vegetable spirals until just cooked.
Meanwhile in a separate bowl combine the yolks and cheese with some black pepper and oil. Whisk well until it starts to thicken.
Add the bacon and chicken and season to taste.
Strain the veg “ noodles “ and toss in the egg sauce. The heat will cook the egg yolks.
Serve garnished with chopped parsley.

Salmon Poke Bowl with Spicy Lime Mayo

Craving a poke bowl, but don’t want to eat raw fish? Try this cooked version with seared salmon instead!

Ingredients

- ¼ cup Carb clever mayonnaise
- 1 tbsp fresh lime juice
- 4 tsp walnut oil, divided
- ⅛ tsp cayenne pepper
- ½ lb salmon filet
- 1 tbsp avocado oil
- 1 ½ cups cauliflower rice, cooked
- 1 cup shredded carrots
- 1 cup chopped cucumber
- 1 cup chopped pineapple
- ¼ cup chopped spring onion
- 1 tsp toasted sesame seeds

Method

To make the spicy lime mayo, stir together the mayonnaise, lime juice, 2 teaspoons of walnut oil, and cayenne pepper. Refrigerate until serving.
Remove the skin from the salmon, then slice it into bite sized cubes. Blot the salmon with a paper towel and transfer to a small bowl. Toss with the remaining 2 teaspoons of walnut oil.
Lightly grease a cast iron skillet with avocado oil and heat over medium-high heat for 2 minutes. Add the salmon and sear for 7-8 minutes, turning every 2 minutes for even cooking.
Divide the cooked cauliflower rice and chopped carrots, cucumber, pineapple, and salmon between two bowls. Top with spring onion sesame seeds and drizzle with mayonnaise. Enjoy right away.

Minced Meat Zucchini

Ingredients

- 6 medium-sized zucchinis
- 500 g ground meat, beef or lamb
- 1 medium-sized onion, chopped
- 2 large carrots, grated
- ½-1 teaspoon Himalayan salt
- 2 teaspoons dried Thyme
- ½ teaspoon turmeric powder
- ½ teaspoon ginger powder
- 1/8 teaspoon black pepper powder
- 2 tablespoons coconut oil

Method

Wash the zucchinis well and cut off ends. Cut lengthways in halves.
Spread a small amount of coconut oil on the outer side (skin) of the zucchini halves, put in a glass oven dish skin down, salt to taste and bake for 30 minutes at 150C.
After 30 minutes, remove from the oven and scoop out the flesh of the zucchini so that only the skin and about ½ cm of flesh remain.
Cut the scooped out zucchini flesh into small pieces.
In a separate pot, add 1 tablespoon coconut oil, chopped onions, grated carrots, scooped out zucchini, salt and spices, and stir-fry on medium for 10-15 minutes. Add ground meat and simmer for another 10-15 minutes, or until meat is done.
Scoop the meat stir-fry mixture into the zucchini boats and bake in the oven at 150C for another 20 minutes.
Remove from the oven and serve with a salad and vegetable side like steamed broccoli or stir-fried turmeric & ginger cauliflower.

Dark & Smooth Chocolate Truffles

Ingredients

2 small ripe avocados
3 tablespoons sweet potato puree
3 tablespoons melted coconut oil
2 tablespoons raw honey
3/4 – 1 cup cacao powder (depending on how dark you like it)
1 tablespoon vanilla extract / vanilla powder
2 tablespoons almond butter (can be left out for nut-free alternative)
1 teaspoon salt
Extra cocoa powder / shredded coconut / ground cocoa nibs for coating the truffles

Method

Add avocados, sweet potato, coconut oil and honey to a food processor and blend until very smooth.
Add the rest of the ingredients and blend until well combined.
Put the chocolate “dough” into a freezer for about 30 minutes.
Remove from freezer and take about the size of a heaped teaspoon, roll it into a ball and roll in your topping of choice.
Store in the freezer. Let it stand for about 15 minutes to soften before serving

Mind Over Body - Granola and Choc Squares

Ingredients

3T Low carb granola
1/2 teaspoon coconut oil
4 squares of Caring Candy or quarter slab low carb memories Chocolate or 6 blocks 85% dark chocolate.

Method

Melt Chocolate in microwave for 2-3 mins
Melt the coconut oil for few seconds
Add the granola and mix thoroughly.
Add the granola into the melted chocolate and shape into a flat square.
Place in the fridge for a few mins and enjoy!

Baked Oatmeal Breakfast Cups

Ingredients

3 cups old fashioned rolled oats, large flake
1 tsp baking powder
1 tsp cinnamon
½ tsp sea salt
4 eggs, beaten
2 bananas, mashed
1 cup milk (dairy or non-dairy)
¼ cup maple syrup or honey
1 tsp vanilla extract

Method

Make The Oatmeal Banana Base:

Preheat oven to 350°F. Spray a muffin pan with non stick cooking spray or add cupcake liners.
In a bowl, combine all dry ingredients thoroughly: rolled oats, baking powder, cinnamon, nutmeg, and sea salt.
Beat the 4 eggs in a bowl with a fork.
On a plate mash banana with a fork until very mushy
Add mashed banana, beaten eggs, milk, maple syrup and vanilla extract to the oat mixture. Stir everything together and let sit 10 minutes to thicken.
Banana Bread Baked Oatmeal Cups are the base you’ll be using to create all of the other flavors and this recipe will make 12 muffins. To make the baked oatmeal base, combine all ingredients in a bowl and use the recipes below to change the flavor. This flavor can also be used as-is and tastes great! Just scoop 1/4 cup batter into each muffin cup. After baking, these oatmeal cups can be stored in the fridge for the week, or frozen for up to three months.
Blueberry Coconut Instructions:
Add 1/2 cup of the oat base to a small bowl. Stir in 1/4 cup blueberries and 1 Tbsp shredded coconut. Scoop 1/4 cup of batter into one muffin tin and pour the rest in another.

Omega 3 Fishcakes

Ingredients

1 tin middle cut mackerel
1 tin salmon
1 egg
1 Tbsp soya sauce
15g chopped coriander
2tsp chopped chili
1 Tbsp minced ginger
2cloves minced garlic
Zest of lime
2 Tbsp coconut flour
Salt and pepper to taste

Method

1.Drain and remove as much moisture as possible from the fish .

2.Mix together all ingredients

3.Form into 12 cakes

4.Lightly dust with a little more flour.

5.Chill in the refrigerator for 30 mins( or freeze extras to cook at a later stage)

6.Heat 1 tsp coconut oil over medium heat and fry each cake for 3-4 minutes each side until brown and crispy .

Serve with a side salad.

Mackerel and salmon and fantastic sources of omega 3 fats, heart healthy

and supportive for inflammation. We should try include sources of omega 3’s

teo to three times per week. A single serving will provide around 2000 mg of

omega 3.

🍓Avocado Strawberry Spinach Salad

Ingredients

1 bag of fresh, organic spinach
1 carton of organic strawberries
2 large Hass avocados, sliced into cubes
1/3 cup of raw walnuts or slivered almonds
1/3 cup of crumbled goat feta or goat cheese
1 tsp of sumac to season

For the Vinaigrette

1/2 cup of good quality balsamic vinegar
1 tbsp of tamari sauce (GF soy-sauce)
1/4 cup raw honey
1/4 cup of extra virgin olive oil
sea salt and pepper to taste

Method

Whisk all the vinaigrette ingredients together and store in the fridge until you’re ready to serve the salad.
In a serving bowl, assemble all the ingredients together and drizzle with the vinaigrette. This vinaigrette recipe makes plenty, you may store your leftover dressing in the fridge for up to 2-3 days in an airtight container.

It’s easy, best enjoyed fresh, and (best enjoyed) when drizzled with dressing right before serving. No one enjoys wilted/mushy spinach.

ENJOY 🍓😋

Salmon Poke Bowl with Spicy Lime Mayo

Craving a poke bowl, but don’t want to eat raw fish? Try this cooked version with seared salmon instead!

Ingredients

¼ cup Carb clever mayonnaise
1 tbsp fresh lime juice
4 tsp walnut oil, divided
⅛ tsp cayenne pepper
½ lb salmon filet
1 tbsp avocado oil
1 ½ cups cauliflower rice, cooked
1 cup shredded carrots
1 cup chopped cucumber
1 cup chopped pineapple
¼ cup chopped spring onion
1 tsp toasted sesame seeds

Method

To make the spicy lime mayo, stir together the mayonnaise, lime juice, 2 teaspoons of walnut oil, and cayenne pepper. Refrigerate until serving.
Remove the skin from the salmon, then slice it into bite sized cubes. Blot the salmon with a paper towel and transfer to a small bowl. Toss with the remaining 2 teaspoons of walnut oil.
Lightly grease a cast iron skillet with avocado oil and heat over medium-high heat for 2 minutes. Add the salmon and sear for 7-8 minutes, turning every 2 minutes for even cooking.
Divide the cooked cauliflower rice and chopped carrots, cucumber, pineapple, and salmon between two bowls. Top with spring onion sesame seeds and drizzle with mayonnaise. Enjoy right away.

Mind Over Body - Basil Pesto

This pesto is easy to make and tastes great with any fish or chicken, or even on top of Crackerbread, Provita or Ryvita

Ingredients

30g Basil leaves washed and dried
45ml Omega Oil Plus
10ml Ina Paarmans Garlic Salad dressing
30ml Pumpkin Seeds – finely ground
Freshly ground black pepper

Method

Place all ingredients,except for the Omega Plus Oil in a food processor and liquidise.
Add the oil, little by little while the motor of the food processor is still running.
Mix well.

TIP : Store in a glass jar in the fridge….

ENJOY !!!

Avocado Strawberry Spinach Salad

Ingredients

- 1 bag of fresh, organic spinach
- 1 carton of organic strawberries
- 2 large Hass avocados, sliced into cubes
- 1/3 cup of raw walnuts or slivered almonds
- 1/3 cup of crumbled goat feta or goat cheese
- 1 tsp of sumac to season
For the Vinaigrette
- 1/2 cup of good quality balsamic vinegar
- 1 tbsp of tamari sauce (GF soy-sauce)
- 1/4 cup raw honey
- 1/4 cup of extra virgin olive oil

Method

Whisk all the vinaigrette ingredients together and store in the fridge until you’re ready to serve the salad.
In a serving bowl, assemble all the ingredients together and drizzle with the vinaigrette.
This vinaigrette recipe makes plenty, you may store your leftover dressing in the fridge for up to 2-3 days in an airtight container
It’s easy, best enjoyed fresh, and (best enjoyed) when drizzled with dressing right before serving. No one enjoys wilted/mushy spinach…

ENJOY 🍓😋

Mind Over body - Homemade Granola

Ingredients

Old-fashioned oats – also known as rolled oats. When making this recipe gluten-free, be sure to double-check that the brand you buy is certified GF.
Nuts: I almost always use slivered almonds in my granola. But feel free to replace them with your favorite nuts or seeds (like pepitas or sunflower seeds).
Chia seeds: I like sprinkling these in for extra omega-3s, but feel free to omit them if you prefer.
Melted coconut oil: Or your preferred kind of oil.
Honey: Or maple syrup
Ground cinnamon, fine sea salt and vanilla extract: To flavor the granola.
Flaky coconut: Or you can use shredded coconut, or omit the coconut altogether.

Method

Toss together (most of) the dry ingredients. Oats, almonds, chia seeds, cinnamon and salt, that is. We’ll save the coconut and any extra add-ins for later.
Add the wet ingredients. Whisk together the melted coconut oil, maple syrup, and vanilla. Then drizzle it over the dry ingredients and give everything a good toss until it’s evenly mixed. Spread the mixture out evenly on a large parchment-covered baking sheet.
Bake. Let the mixture bake at 175°C for 20 minutes. Then remove from the oven and give the mixture a thorough stir.
Add coconut. Then sprinkle the coconut evenly on top of the granola. (We’re doing this so that it’s just lightly toasted and doesn’t overcook.) And pop the baking sheet back in the oven for another 5 minutes, keeping a close eye on the coconut so that it doesn’t burn. Then remove the baking sheet from the oven and transfer it to a wire rack.
Let the granola cool. Wait for about 20-30 minutes, or until the granola has completely cooled to room temperature. Then use a spoon (or your fingers) to break it up into your desired size of clumps.
(Optional) Add your mix-ins. Then at this point, if you plan to add any chocolate chips, dried fruit, or other add-ins, go ahead and stir them in. And finally…
Enjoy! You can either serve the granola right away. Or transfer it to a sealed container, and it should keep for up to 1 month.

Iced Coffee Protein Shake

To make this low carb iced coffee protein shake, you will need 4 ingredients and about a few minutes of prep time.

Before we begin, you will need to plan ahead by making coffee cubes. To do this, pour coffee into an ice cube tray and freeze overnight.

Chilled coconut cream. Make sure you have a can of coconut cream inside the fridge at the same time the coffee cubes are freezing.

100% Whey Vanilla Protein Shake. You won’t find any sugar in this, which is perfect for low carb . It adds a lovely vanilla flavour with some mild sweetness.

Avocado. This ingredient helps to make the shake thick and creamy while adding more healthy fats.

Add all the ingredients in a high-speed blender and blend well until smooth and creamy

Ingredients

2 cups brewed coffee
250ml 100% whey vanilla protein shake
1/4 medium avocado
1/4 cup coconut cream chilled

Method

Pour and fill an ice tray with the strong brewed coffee. Freeze overnight or until solid frozen.
Place a whole can of coconut cream inside the fridge and make sure it is chilled for at least 3-4 hours before using.
In a high speed blender, add the frozen coffee cubes, coconut cream, protein shake and avocado. Blend well until smooth and creamy consistency.
Pour in a tall glass and enjoy

Optional Ingredients:

1 tsp Cinnamon Powder
1 tbsp Cocoa nibs
Sugar-free whipped cream

Berry Creamy Smoothie

Ingredients

1 cup nuts
2 cups frozen berries
1½ peeled & frozen bananas
½ avocado, pitted and peeled
1 cup fresh spinach leaves
2½ cups water
1 tablespoon coconut oil
½ tablespoon collagen powder (omit if vegan/vegetarian)
¼ teaspoon Himalayan salt

Method

Put all the ingredients in a high speed blender and blend on high until a smooth consistency is reached.
Enjoy cold!

Meaty Zucchini Fritters

Ingredients

250 g ground lamb or beef
2 medium zucchinis, grated or chopped in a food processor
1 egg
2 tablespoons coconut flour
2 tablespoons tapioca flour
½ teaspoon Himalayan salt
½ teaspoon dried thyme
¼ teaspoon garlic powder
¼ teaspoon turmeric powder
¼ teaspoon ginger powder
Pinch of black pepper
1-2 tablespoons coconut oil for frying
1 teaspoon Himalayan salt to sweat the zucchinis

Method

Put the grated or chopped zucchini in a colander over a bowl and add 1 teaspoon of Himalayan salt. Allow to stand for at least 20 minutes.
While waiting for the zucchini, fry the ground meat in a bit of coconut oil. Do not overcook as it will again be cooked when frying the fritters. Allow to cool down.
Using a clean dish cloth or nut milk bag, press out all the water and juices from the zucchini. Try to get it as dry as possible. If it is too saucy it will affect the final result.
Add the coconut flour, tapioca flour, egg, salt and spices to a mixing bowl. Then also add the zucchini and cooled down ground meat. Mix thoroughly.
Add coconut oil to a frying pan and put on medium heat. Add the fritters – I used my hands to make fritters slightly bigger than a tablespoon. You can try going bigger but you want to prevent it from breaking apart.
Add the lid onto the pan and allow to fry until golden brown on the one side before turning.
Best served warm. Enjoy!

Poke Bowl

Ingredients

300g Protein choice: sushi grade
tuna/salmon/ smoked salmon OR
tofu, edamame beans
30ml of Light soy sauce
2 Limes
2 tsp of Sesame oil
200g of Cauliflower, grated or “
riced”
1/2 Medium Avocado, sliced
1 Cucumber
3 Radishes, thinly sliced
2 Spring onions
1/2 tsp of Ground ginger
1/2 tsp of Garlic powder
1 Cup of Yogurt
1/4 Cup of Sriracha sauce
Sesame seeds for garnishing

Method

Prep meat & veg, slice and dice as needed and set aside

1.In a medium mixing bowl, whisk together the soy sauce, juice of 1 lime and 1 tsp sesame oil. Add the fish (or other protein) and toss to coat. Cover and refrigerate while you prepare the other ingredients, or up to 2 hours.

2. In another mixing bowl combine the yogurt, sriracha, juice of 1 lime, ½ teaspoon sesame oil, garlic powder,ginger and mix well.

3. Transfer to a small squeeze bottle, or if you don ‘t have one, use a small zip lock bag with the corner snipped.

This can be kept for up to 5 days in the fridge.

4. Meanwhile, heat the frying pan over a medium high heat, add a generous splash of oil of choice and quickly cook the cauliflower rice for 3 minutes. Using your

vegetable peeler shave ribbons of cucumber.

5.Arrange 2 bowls with half the cauliflower rice in each.

Top with cucumber ribbons, sliced radishes, avocado,and your chosen protein.

6. Squeeze the spicy mayo over each dish.

7.Garnish with spring onions and sesame seeds.

2 Minute French Omelette (serves 1)

This is a fast and simple omelette even a child can make! You can turn this into a meal by stuffing it with vegetables and additional protein if you like.

Per serving: 1 protein serving | breakfast option or vegetarian main

Ingredients

2 eggs
1 tbsp water
A pinch of Himalayan salt & pepper
1 tsp butter

Method

1. Mix the eggs, water, salt and pepper together but don’t over mix.

2. Add the butter to a pan and heat until it begins to turn brown.

3. Add the egg mixture to the pan and cook for one minute before flipping over.

4. Cook an additional 30 seconds to 1 minute until just cooked.

Don’t over cook your omelette or it will become dry! You are best to leave it a little under cooked as it will continue cooking.

When you flip it out of the pan, fold it in half.

Serve immediately and enjoy!

Oven Baked Meatballs

Ingredients

500g LEAN Beef Mince
150g gem squash, cooked (1 large gem)
125g onion, finely chopped (2 small onions)
1 tomato, medium size, pips removed and finely chopped
7,5ml Seasoning salt
5ml Paprika
7,5ml parsley, thyme, marjoram – finely chopped (I used fresh herbs, microwave them for 1 ½ minutes and then crushed them)
2,5ml black pepper, crushed
Special Blend to taste

Method

Mix all the ingredients together very well. Form into 45 balls (about 20g each), and place onto Spray ‘n Cooked oven tray. Bake at 180 degrees for 25-30 minutes, turning meatballs over once during cooking.

Before eating, heat a portion of meatballs up in the microwave (6 meatballs) . Add some Tobasco sauce if you like it hot. Serve with green salad with HALF of your usual veggie portions added to the salad, along with your serving of crackers.

6 Meatballs is equal to approximately 100g of protein and 55g of vegetable portion. Adjust meatball quantities to suit your allowances.

Basic Overnight Oats

Ingredients

Refrigerated
1/2 cup Almond milk, unsweetened

Breakfast Foods
1/2 cup Rolled oats, old-fashioned

Condiments
1 tbsp Maple syrup or 1/4 chocolate whey protein powder .

1Tablespoon chia seeds

Other
1/2 cup plain regular or Greek yoghurt

Mix altogether and leave overnight .

Enjoy 😋