Some recipes for Breakfast lunch and Dinner (:

ElisseMaree

BREAKFAST:
Smoothie:
Ingredients
- 1 cup rolled oats
- 1 cup water
- 1 tbl spoon Jalna greek yoghurt
- 2 scoops Choc Protowhey
- 1/4 cup frozen berries
- 1 tsp cinnamon
- Ice
Method
- Add oats and water rst
- Then one dollop (table spoon) of yoghurt
- Followed by the rest of ingredients
- Mix in a blender for 1 minute


THIS ONE IS MY FAV I HAVE EVERY MORNING AFTER MY WORKOUT
- 1 banana or half a banana depending on
your desired thickness and avour
- 4 strawberries chopped up
- 1 cup approx of Greek yoghurt
- Dash of cinnamon
- Vanilla essence - if thats allowed
- ICE!
Combine all the ingredients in a good high
speed blender like a vitamix and blend until
lovely thick and creamy. Serve immediately
and enjoy.

Frittata ( for two)
If you want to make it for 1, halve the
ingredients:
- 4 whole eggs
- 1tbsp water
- 1/4 red onion nely diced
- 1 mushroom nely chopped
- 1/2 zucchini grated
- 4 strands chives nely chopped
Place all ingredients in bowl except for eggs,
beat eggs in separate bowl then tip into other
ingredients and mix in. Cook on medium to low
heat so it doesn’t burn (I have a gas stove) and
place lid over so it cooks. Flip frittata and voila.

Pancakes:
Makes 6 pancakes
Time it takes: 15 minutes
- 100 g (1 cup) ground almonds
- 1 tablespoon ground linseed/axseed
- 1/2 teaspoon baking powder
- 1 teaspoon ground cinnamon
- 250 g – 2 ripe bananas, smashed
- 2 eggs & 125 g blueberries
1. Combine smashed banana and eggs.
2. Add almond meal, linseed, baking powder
and cinnamon. Fold in blueberries if using.
3. Rest for 5 minutes.
4. Heat a pan over a low heat and add a little
olive oil.
5. Spoon pancake batter into rounds onto
the pan and atten slightly with the back
of your spoon.
6. Cook over a very low heat.
7. Flip over and nish cooking.


chocolate crepes:
- 4 egg whites/ Half cup of frozen egg whites.
- 1 scoop chocolate protein powder dash vanilla
essence (Add more or less depending on your
taste)
1. Mix all together till there are no lumps
2. Cook in non stick pan on a medium heat as
they burn easily if too high.
3. About 1 minute each side and your done.
4. Top with yogurt and berries.
If you want a thicker crepe (pancake) just add
almond meal, about 1 Tablespoon for this size
recipe, also 1/2 teaspoon of baking powder will
make them rise like pancakes as well

LUNCH
Sausage Rolls:
- 500g chicken mince (or whatever mince
you choose)
- 1 tsp garlic & 1 grated zucchini
- Oregano (or other herbs you prefer, maybe
chives)
- Rosemary
- 3 mountain bread rye wraps cut in half
Mix all ingredients in bowl. Spoon onto rye
wraps. Make sure you wet each end a fair bit
so it sticks together, Put water on top and
sprinkle with sesame seeds. Bake at 180.

Curried egg on ryvitas:
NOTE: This is enough for a few days - store
in airtight
container refrigerated.
Hard Boiled eggs
cottage cheese
“Keens” curry powder
Mash the eggs using a fork, stir in cottage
cheese ( I use approx 1 tbsp for 3-4 eggs)
Add curry powder and mis to combine well.
(approx 1 tsp for 3-4 eggs depending on your
taste) Great with tuna/avo/tomato etc!


Crumbed chicken:
4 eggs
- 2 chicken breasts
- 1 cup almond meal
- Mixed herbs (Egyptian Dukkah is great!)
- Veggies of preference
Slice chicken breasts in half on long edge,
then in half again (makes 8 good portions)
Mix eggs and selected herbs with a fork
Dip chicken portions in the egg mixture then
into a bowl of almond meal
Place on tray and pop in the oven for 10 mins
either side.
Serve with preferred vegetables


chilli and garlic prawns with sweet potatoe mash:
- 8 peeled prawns
- Chili akes
- 1 clove garlic
- 40g chopped sweet potato
- ½ cup cottage cheese
- 1 tsp ground cinnamon
- ½ zucchini sliced
First, steam sweet potato and zucchini for 10
minutes. Once steamed, mash the sweet
potato in a bowl with the cottage cheese and
cinnamon. Place prawns in a wok/pan with
chili akes and chopped garlic.
Keep an eye on the heat as prawns will only
need about 3 minutes to cook.

DINNER:
LAMB PIZZA:
2 mountain bread rye wraps
- 1 Tablespoon Tomato paste (more if desired)
- Lamb cut into thin strips (I use lamb cutlets
and cut the meat o - about 4 of them)
- 1 Lemon (you can substitute lime if you
wish) Tablespoon of olive oil
- 2 cloves of garlic
half tablespoon of dried oregano OR rosemary
Baby spinach leaves (as much as desired)
Basil leaves. Bocconcini or baby bocconcini (you
can leave this out if you like). I use about 4 big
balls or 6-8 baby bocconcini balls. Greek yogurt,
aprox 1/2 cup. Can be less if you like. Combine
in a bowl the lamb, juice from half the lemon,
olive oil, one glove of garlic crushed, and
oregano or rosemary (your choice).
Marinate in fridge approx 10-20 mins.
Take lamb out of fridge and chuck in frying pan
on medium heat and cook till meat is brown
and tender (don’t overcook though!).
Mix Greek yogurt with the other garlic clove
(crushed) and about a tablespoon of water.
Needs to be slightly runny. Set aside* pizza base
- place one rye wrap on top of the other. Use a
teeny bit of tomato paste at each corner to stick
them together. Spread thin layer of tomato paste
over your base. Layer on baby spinach leaves,
lamb, and bocconcini cheese. Place in oven of
180 degrees for approx 10 - 15 mins. Once you
take base out of the oven, place the basil
leaves (as much as desired) on top, and drizzle
the garlic yogurt on top (as much as desired)
Squeeze the other half of the lemon on top.


Nachos:
Chicken Breast or any top quality Mince
allowed, Chopped/Diced Onion, Garlic, Red &
Green Capsicum, TINY bit of Tomato (optional
& taste great without it), Mushrooms &
anything else you can think of. Rye Wrap,
Avocado and Greek Yogurt to serve. In a non
stick fry pan (I actually use a saucepan but
you can use either) spray a little bit of olive
oil (optional) cook Onion & Garlic until soft
or how desired Put in mushrooms and let
cook with the onion for around 30 seconds.
Add Green & Red Capsicum Add Chicken or
Mince and cook until fully cooked While meat
is cooked chop up Rye Wrap into triangles &
bake until crispy Add Tomato if using and let
it cook for around 30 seconds Place onto
plate with Rye Wrap triangles and serve with
Avocado and Greek Yogurt. (I have this as a
lunch meal as I’m trying to loose weight but
great for either lunch or dinner)

bthumudo

Ok not sure which one of these I'm trying first! Thanks!!!