Recpies

Breakfast Recipes

Eggs Benedict 

• 1 egg
• 1 cup fresh spinach

Sauce:

• 1 Tbs (20g) low fat cream cheese
• ½ tsp fresh rosemary, chopped
• 2 tsp lemon juice
• 1 tsp avocado oil
• Lite Seasoner to taste
• Pinch cayenne

Mix the sauce ingredients in a small bowl with a fork. Microwave spinach or heat in a pan until wilted. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on the plate, add the egg and top with the sauce.

Protein: 8.2g
Carbohydrate: 3.2g
Oil: 5ml

Cheesy Scrambled Eggs 

• 2 eggs
• 50ml water
• 20g grated cheese e.g. Colby, Edam or Cheddar
• Chopped fresh herbs of your choice e.g. parsley, chives etc
• Lite Seasoner and pepper to taste

Optional: fresh tomato, sliced mushroom or spinach - analysis excludes these

Whisk the eggs and water until well mixed. Add to heated pan, put cheese and herbs on top. Stir until scrambled and cooked through. Add Lite Seasoner and pepper to taste.

Protein: 17g

Lunch & Dinner

Eggplant Stacks 

• 4 x 1cm thick slices (rounds) of eggplant
• 1 clove garlic
• 1 Tbs olive or coconut oil
• 50g shaved ham*
• 45g feta cheese
• 4 tsp tomato salsa
• 4 whole fresh basil leaves
• 2 cups mixed salad (e.g. mescaline leaves & cucumber)
• 10ml basic salad dressing

Cook eggplant with oil and garlic until tender. Put 2 of the eggplant slices onto a baking tray, on top of each add ¼ of the ham*, 1 tsp salsa, 1 basil leaf and ¼ of the feta. Stack second eggplant slices onto each existing stack and repeat the toppings. Place under preheated grill until heated through and lightly browned.

Protein: 15g
Carbohydrate: 8g
Oil: 20ml

* Muslim users: substitute ham ingredients.

Basic Stir Fry 

• 120g lean animal protein e.g. fish, beef, lamb or chicken OR 150g firm tofu, sliced thinly
• 2 cups vegetables of your choice e.g. capsicum, zucchini, Asian greens, mushroom, broccoli etc
• 1 tsp coconut oil
• 1 chilli (optional)
• 2 cloves garlic, crushed
• 1 Tbs fresh ginger, finely sliced
• 1 Tbs soy sauce
• Splash of fish sauce

Add oil, garlic, chilli and ginger to a heated pan. Stir fry until aromatic (about 30 seconds), add protein option, cook until lightly browned, then add soy and fish sauce and firm vegetables (e.g. broccoli, beans). Once protein is cooked through add in more leafy vegetables until heated through.

Serve with fresh herbs such as coriander, Thai basil or spring onions and a sprinkle of sesame seeds.