Veggie Pancake with Whipped Ricotta Serves: 8 Ingredients: 1 large carrot 1 zucchini 1/4 Chinese cabbage 4 spring onions 1/3 cup plain flour 1 teaspoon crushed garlic 1/3 cup smooth ricotta 4 eggs Salt & pepper to taste Whipped ricotta ingredients: 1/3 cup smooth ricotta 1 teaspoon garlic extra virgin olive oil 1 teaspoon lemon
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Homemade Baked Beans Serves: 4 portions Ingredients: 2 teaspoons olive oil 1/2 leek finely shredded 1 garlic clove, crushes 400g tin crushed tomatoes 400g tin butter beans, drained and well rinsed 1/2 tablespoon sugar free maple syrup 1 teaspoon paprika 1 teaspoon celery salt 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon turmeric
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Cream of Mushroom Soup Makes: 5 bariatric portions or 2 standard portions Ingredients: 1 tablespoon butter 1 onion, roughly chopped 1 celery stalk, roughly chopped 2-3 garlic cloves 500g mushrooms 200g cauliflower, roughly chopped 3 cups chicken stock 1 teaspoon onion flakes 1 teaspoon celery salt 1 teaspoon turmeric 1/2 cup thickened cream Method: Sauté
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Broccoli and Feta Tortas Makes: 12 Ingredients: 6 eggs 1 cup smooth ricotta 200g danish feta, roughly crumbled 200g broccoli stem, grated 1 small onion, finely diced 1/2 celery stalk, finely diced 1/2 cup grated Parmesan 1/2 cup grated mozzarella cheese 2 garlic cloves, crushed Method: Preheat the oven to 180 degrees Celsius and prepare
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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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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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Brown Rice Salad Makes: 4 portions Ingredients: 2 teaspoon extra virgin olive oil 1/2 onion, finely diced 1/2 celery stalk, finely diced 1 garlic clove, finely diced 2 asparagus stalks, sliced 1 mushroom, finely chopped 2 tablespoons frozen baby peas 2 tablespoons frozen corn kernels 1 bacon chop, finely diced 125g cooked brown rice** 2
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Quinoa Salad Makes: 3 bariatric portions Ingredients: 1/2 cup quinoa 1 cup chicken stock 6 cherry tomatoes 2 baby cucumber 2 spring onions 60g diced roast pumpkin 1/4 cup shredded fresh herbs 30g crumbled feta cheese Squeeze lemon juice Method: Place the quinoa and stock with an additional tablespoon of water in a small saucepan
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