Breakfast Ham Cups Makes: 15 Ingredients: 15 round thin slices of ham 8 eggs 1/4 cup natural yoghurt (or cream) 1/2 cup grated cheese 1 small onion, finely diced 1 broccoli stem, grated (approximately 80g) 1 & 1/2 tomatoes, diced 4 mushrooms, diced 4 asparagus spears, thinly sliced 2 garlic cloves, finely diced Method: Preheat
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Brown Rice Quinoa Salad Makes: 4-8 side portions Ingredients: 250g packet microwave brown rice & quinoa 125g can corn kernels, drained 125g can chick peas, rinsed and drained 4 spring onions, finely sliced 1/2 cup diced roast pumpkin 1 large tomato, diced 1/2 continental cucumber, diced 1/4 edamame 1/4 cup fresh flat leaf parsley, shredded
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Beef Stroganoff (Adaptation) Serves: 8 portions with a small side Method: 1 large onion, thinly sliced 1 celery stalk, diced 2 garlic cloves, finely diced 500g lean beef, sliced 220g button mushrooms, thinly sliced 40g butter 2 tablespoons plain flour 1/2 packet French onion soup mix 2 beef stock cubes 1 tablespoon Worcestershire sauce 1
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Banana PB Muffins (Gluten Free) Makes: 12 Ingredients: 2 large overripe bananas 1 cup organic smooth peanut butter 4 eggs 1/4 cup high protein milk 1/4 cup coconut flour 1/4 cup stevia 2 teaspoons baking powder Pinch salt Method: Preheat the oven to 180 degrees Celsius and prepare 12 muffin cups by lining with a
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Protein Gummies Makes: 12 Ingredients: 1 portion (30g) unflavoured protein water powder 1 packet diet jelly 1 heaped teaspoon gelatine 150ml water Method: Mix the protein water powder into 75ml cold water and mix until well combined Allow to sit for 30-60 minutes until all th foam has settled Add the jelly packet and gelatine
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Protein Puff Bars Makes: 12 Ingredients: 75g sugar free marshmallows 50g unsalted butter 150g soy protein nuggets Method: Lightly spray a silicon loaf tin with cooking spray or line a metal loaf tin well with baking paper Place the diced butter and marshmallows in a microwave proof bowl and heat for 60 seconds Add the
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Zucchini & Corn Muffins Makes: 18 Ingredients: 2 large zucchini, grated 1 cup frozen or fresh corn kernels 150g lean bacon pieces 140g grated cheese 1 teaspoon celery salt 2 garlic cloves, finely grated 1 & 1/2 cups SR Flour 1 cup high protein milk 4 eggs 3 tablespoons melted butter Method: Preheat the oven
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Keto Chocolate Fudge Cake Makes: 24 bariatric portions Ingredients: -300g 90% dark chocolate – 1/2 cup heavy cream – 175g unsalted butter – 1 teaspoon instant coffee – 6 eggs – 1/4 cup stevia (or low calorie sweetener of your choice) – 1 teaspoon vanilla extract – 1/4 cup coconut flour Method: – Preheat the
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NutNana Bar Makes: 20 Ingredients: 2 large bananas 2 pears 1/2 cup unsweetened apple purée 4 tablespoons coconut oil 1/3 cup milk 2 eggs 3 scoops (90g) vanilla protein powder 1 & 1/2 cups rolled oats 1 cup chopped mixed nuts 2 tablespoons chia seeds 1 & 1/2 teaspoons nutmeg Method: Preheat the oven to
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Low Carb Chocolate Cupcakes Makes: 6 Ingredients: 3/4 cup almond flour 1 teaspoon baking powder 2 tablespoons cocoa 2 tablespoons stevia 1/2 teaspoon instant coffee powder 1 egg 1 teaspoon vanilla 3 tablespoon melted butter 2 tablespoon milk Method: Preheat the oven to 160 degrees Celsius and line a muffin tray with 6 cupcake liners
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