EASY HEALTHY BOLOGNESE

PREP 5MINS                        I                 COOK 20 MIN.                     I        SERVES 1

INGREDIENTS

  • 500g ground beef
  • 2 Tsp garlic
  • 5 button mushrooms
  • 1 grated carrot
  • 1 onion
  • 2 tsp dried basil
  • 1 tsp dried oregano
  • 2 tsp turmeric
  • 2 can crushed tomatoes
  • 2 tsp salt
  • 1 tsp pepper

DIRECTIONS

1. Heat oil in pan. Brown beef over medium heat for 5-8 minutes.

2. Add the onion and sauté until translucent, about 2-3 minutes.

3. Add mushrooms and carrot, sauté until softened.

4. Add garlic, sauté for 1 minute.

5. Add tomatoes, salt & pepper, herbs and stir until combined.

6. Simmer uncovered for 20 minutes, stir occasionally.

7. I like to serve with zucchini noodles.

THAT’S A WRAP

PREP 5MINS                          I                 COOK 5 MIN.                    I        SERVES 1

INGREDIENTS

  • Whole grain wrap
  • Tuna or salmon tin
  • 1 Tbsp. plain chobani yoghurt
  • Handful baby spinach
  • Half an avocado
  • Tomato
  • Cucumber
  • Salt & pepper

DIRECTIONS

1. Prepare all ingredients to fit in the wrap. Enjoy 🙂

EASY CHICKEN CURRY

PREP 5MINS                     I                 COOK 20 MIN.                   I        SERVES 4

INGREDIENTS

  • 1 can coconut milk
  • 1 cup chicken bone broth
  • ¼ cup green curry paste
  • ¼ cup basil leaves
  • 1 Tbsp. lime juice
  • 1 onion
  • 1 Tbsp. coconut sugar
  • 2 chicken breast
  • 100 g green beans
  • 1 Tbsp. olive oil
  • Optional for serving:
  • Cauliflower rice
  • Fresh coriander

DIRECTIONS

1. Heat oil in pan. Add curry paste & half of the lime juice, cook until fragrant.

2. Add onion and cook for 2 min

3. Add bone broth, coconut milk, bring to the simmer.

4. Add chicken, beans and cook for about 5-7 minutes, until chicken is fully cooked.

5. Stir in fresh basil and remaining lime juice.

6. I like to serve with cauliflower rice and fresh coriander.

GLOWING SMOOTHIE

PREP 5 MINS                          I                 COOK 5 MINS

INGREDIENTS

  • ½ frozen banana
  • ½ cup frozen berries
  • 1 Tbsp Acai powder
  • 1 Tbsp natural PB
  • 1 Tbsp chia seeds
  • 1 cup almond milk
  • Handful baby spinach
  • 1 scoop protein

DIRECTIONS

  1. Place all ingredients into a blender and blend until smooth.
  2. Enjoy 🙂

DIGESTIVE HOT CHOCOLATE

PREP 5 MINS                          I                 COOK 5 MINS

INGREDIENTS

  • 1 cup almond milk
  • 1 large tsp cacao
  • 1 Tbsp SF maple syrup
  • 1 drop DoTerra peppermint oil

DIRECTIONS

Milk frother:

  1. Place all ingredients into a milk frother and froth until combined.

Stove top:

  1. Place all ingredients in a small saucepan.
  2. Heat on low for 5-8minutes.

SLIM SHADY

PREP 0 MINS                          I                 COOK 2 MIN

INGREDIENTS

  • Delicious water
  • Handful of mint
  • ¼ lemon

DIRECTIONS

  • Place all into a glass, your drink bottle or a jar if you’re feeling hipster.
  • Enjoy J

NOTES:

Benefits of lemon water:

  • Rich source of Vitamin C
  • Helps maintain pH balance
  • Antibacterial properties, helps fight infections
  • Acts as a detoxifying agent
  • Rich source of potassium, calcium phosphorus, magnesium
  • Helps fight the common cold
  • Helps with skin problems
  • Aids digestion
  • Liver cleansing

CURRIED CAULI

PREP 10 MINS                       I                 COOK 30 MINS

INGREDIENTS

  • 1 cauliflower head
  • 1 Tbsp coconut oil
  • ½ tsp turmeric
  • 1 Tbsp curry powder
  • 1 tsp lemon zest
  • Sea salt

DIRECTIONS

  1. Preheat oven to 180 degrees.
  2. Cut cauliflower into bit size pieces.
  3. In a large bowl combine lemon zest, curry powder, turmeric and coconut oil. Whisk until combined
  4. Pour all over the cauliflower and the remaining oil and spices onto a rimmed sheet pan.
  5. Roast in the over for 30 min. toss cauliflower occasionally.

CHOC PROTEIN BALLS

PREP 5 MINS              I              COOK 15 MINS               I                 12 SERVINGS

INGREDIENTS

  • 1 cup rolled oats
  • ¾ cup coconut oil
  • ½ cup SF maple syrup
  • 2 scoops protein
  • ½ cup desiccated coconut
  • 2 Tbsp chia seeds
  • 1-2 Tbsp water

DIRECTIONS

  1. Place all ingredients except water into a food processor. Gradually add water and blend until the mixture starts to form.
  2. Use a tablespoon to measure the mixture and form the protein balls.
  3. Store in fridge to set.

BLACK BEAN BROWNIES

PREP 5 MINS               I               COOK 30 MINS               I                 9 SERVINGS

INGREDIENTS

  • 1 can black beans
  • ¼ cup rice malt syrup
  • 1/3 cup coconut oil
  • 1 tsp vanilla extract
  • ¼ cup coconut sugar
  • ¼ cup cacao powder
  • ½ tsp baking powder
  • ¼ tsp salt
  • 2 large eggs
  • ¾ cup dark chocolate chips

DIRECTIONS

  1. Preheat oven to 180 degrees. Grease 8×8” pan and set aside.
  2. Put beans, coconut oil, coconut sugar & syrup into a food processor. Blend until well combined
  3. Add cacao, salt, baking powder & vanilla. Blend until smooth
  4. Add in eggs and blend until combined.
  5. Mix in ½ cup chocolate chips by hand
  6. Pour into pan and top with remaining chocolate chips
  7. Bake for 25-30 minutes.

ZUCCHINI BROWNIES

PREP 25 MINS           I                 COOK 55 MIN                  I                 16 BARS

INGREDIENTS

  • 2C grated zucchini
  • 1 cup coconut sugar
  • 1 1/3 C apple sauce
  • 2 eggs
  • 2 tsp vanilla
  • 2/3 C gluten free flour (Oat flour, Coco flour)
  • 1 C cacao powder
  • 2 tsp baking soda
  • 1 ½ tsp baking powder
  • ½ tsp cinnamon
  • ½ tsp salt

Optional mix-ins:

  • Walnuts
  • Dark choc chips

Icing:

  • Picture above has salted caramel icing. (see recipe)

DIRECTIONS

  • Preheat the oven to 180degrees
  • Grease a 20 x 40 cm pan
  • Place grated zucchini in a colander and sprinkle with salt. Leave for 15 min.
  • After 15 min drain all water/moisture out of the zucchini
  • Place all ingredients in a large bowl or food processor. Mix together
  • Stir in optional mix-in’s.
  • Bake for 45-55min.
  • Add icing if desired.