Week One Recipes€¦ · Acai Berry Juice (to taste) 1 cup frozen berries 1 Tbsp glutamine or...

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Week One Recipes

Recipes ABS Juice .................................................................................................................................................... 2

Acai Berry Smoothie................................................................................................................................... 3

Apple & Activated Nuts .............................................................................................................................. 4

Apple Pecan Crumble ................................................................................................................................. 5

Brown Rice, Apple & Cinnamon ................................................................................................................. 6

Brown Rice Stir Fry ..................................................................................................................................... 7

Chicken & Corn Soup ................................................................................................................................. 8

Chocolate Avocado Cheesecake ................................................................................................................ 9

Grilled Chicken ......................................................................................................................................... 10

Grilled Fish with Rocket ........................................................................................................................... 11

Health Queen Berry Blast ......................................................................................................................... 12

Health Queen Veggie Delight ................................................................................................................... 13

Homestead Cook-Up ................................................................................................................................ 14

Hoummus & Vegetable Sticks .................................................................................................................. 15

Lamb Skewers & Salad ............................................................................................................................. 16

Minestrone Soup ...................................................................................................................................... 17

Nobby’s Beach Salad ................................................................................................................................ 18

Omelette .................................................................................................................................................. 19

Spicy Lemon Meatballs ............................................................................................................................ 20

Super Smoothie ........................................................................................................................................ 21

Thai Beef Salad ......................................................................................................................................... 22

Tuna and Snow Pea Salad ........................................................................................................................ 23

2

ABS Juice Serves 2 ♥ 10 Mins Prep ♥ 0 Mins Cooking Time ♥ 100 Cal per serve

Benefits: High Omega 3, Good Diuretic (gets rid of fluid and puffiness), Good for energy and kids

don’t realise it’s healthy

Ingredients 1 apple

1 banana

3 leaves of spinach

2 stalks of celery

Method 1. Blend all together and serve

immediately.

Tips Add a pinch of cayenne pepper to kick start metabolism.

Nutrition (*per serve)

Calories 100 Cal Fat Total 0.3g Fat Saturated 0g Protein 1.5g Carbohydrates 19.8g Sugars 15.6g Sodium 83mg

*Recipe serves two

3

Acai Berry Smoothie Serves 2 ♥ 5 Mins Prep ♥ 0 Mins Cooking Time ♥ 55 Cal per serve

Benefits: High Antioxidants, High Vitamin C, High Fibre

Ingredients Acai Berry Juice (to taste)

1 cup frozen berries

1 Tbsp glutamine or slippery elm powder

1 Tbsp chia seeds

Method 1. Blend and serve immediately

Tip: Great for sore throats.


Calories 55 Cal Fat Total 2.7g Fat Saturated 1.0g Protein 1.0g Carbohydrates 5.0g Sugars 3.8g Sodium 7mg

*Recipe serves two

4

Apple & Activated Nuts Serves 1 ♥ 5 Mins Prep ♥ 0 Mins Cooking Time ♥ 256 Cal per serve

Benefits: High Omega 3, High Vitamin C, High Protein

Ingredients 1 apple

Handful of macadamia nuts (or another variety of nut)

Method

1. Cut apples into wedges. 2. Serve with a small handful of nuts

(activated are best).

Tips: Try Pecan nuts instead.

Good for restless sleepers or if you wake at 1-2am.

Note: Activated nuts are available in shops. They have been soaked in water for around 12-24 hours to begin the germination process; and then slowly dried again, so they’re still crisp.



*Recipe serves one

5

Apple Pecan Crumble Serves 2 ♥ 10 Mins Prep ♥ 20 Mins Cooking Time ♥ 315 Cal per serve

Benefits: High Vitamin C, High Protein

Ingredients

2 apples

1 tsp cinnamon

1 Tbsp almond meal

½ cup pecan nuts, crushed

1 Tbsp butter

Method 1. Peel, chop and boil apples until

soft. 2. Place apple in ovenproof container. 3. Chop and blend nuts. 4. Sprinkle nuts & cinnamon on apple. 5. Dollop with butter. 6. Bake for 20 mins at 180C.



*Recipe serves two

6

Brown Rice, Apple & Cinnamon Serves 2 ♥ 10 Mins Prep ♥ 10 Mins Cooking Time ♥ 382 Cal per serve

Benefits: High Fibre, Good Energy Boost, High Niacin, High Thiamine (B1)

Ingredients 1 cup brown rice

1 green apple

1 lemon

1 tsp cinnamon

1 Tbsp coconut oil or soy milk

Method 1. Boil rice until cooked (according to

the packet instructions). 2. Grate apple and mix with lemon

juice. 3. Mix all together.

Tips Add chopped mint leaves to make it sweeter. Boil rice the night before or make extra when doing stir fry recipe. Great for post work out.


Calories 382 Cal Fat Total 2.4 g Fat Saturated 0.4g Protein 7.4g Carbohydrates 79.3g Sugars 8.3g Sodium 12mg

*Recipe serves two

7

Brown Rice Stir Fry Serves 2 ♥ 10 Mins Prep ♥ 20 Mins Cooking Time ♥ 433 Cal per serve

Benefits: High Protein, High Fibre, High in Vitamins and Minerals

Ingredients 1 cup brown rice, cooked

1 broiled chicken breast

2 carrots, chopped

3 shallots

10 snow peas

2 celery stalks, chopped

1 Tbsp fresh Thai basil or normal basil

1 Tbsp fresh parsley

1 lemon

Method 1. Cook rice (cover with 2 cm of water

and boil until cooked to taste). 2. Broil chicken (either steam in a

steamer, or place in moderate oven with 1 cm of water and cook for 20 mins).

3. Chop vegetables. 4. Heat frying pan. Put vegetables in

pan with olive oil. 5. Add sliced or cubed chicken. 6. Add rice into frying pan. 7. Stir regularly so it doesn’t stick. 8. Serve with herbs and a squeeze of

lemon. Tips: Great for left over lunches! Try wild rice for something different.



*Recipe serves two

8

Chicken & Corn Soup Serves 2 ♥ 20 Mins Prep ♥ 2 Hours Cooking Time ♥ 241 Cal per serve

Benefits: High Protein, Low Salt, Immune Boosting

Ingredients 3 chicken carcasses (get these from

you butcher)

1 extra chicken breast or thigh fillet

1 tin corn (or real corn cob)

1 egg

2 cloves of garlic, crushed

1 knob of ginger, grated

3 Tbsp fresh parsley, chopped

1 onion.

2-3 shallots, chopped (add at the end)

Cracked pepper and rock salt to your taste

Method 1. Cover chicken carcasses with water. 2. Add ginger, garlic, onion and extra

chicken breast or thigh. 3. Boil for two hours. 4. Towards the end of cooking add the

corn and shallots. 5. Whisk egg with 1 Tbsp of water and

stir through soup rapidly. It will go stringy.



*Recipe serves two

9

Chocolate Avocado Cheesecake Serves 10 ♥ 15 Mins Prep ♥ 0 Mins Cooking Time ♥ 385 Cal per serve

Benefits: High Antioxidants, High Fibre, Iron, High Calcium, High Protein, Omega 3

Ingredients Base

1 cup organic nuts

½ cup dried apricots (soak for 30 minutes)

1 cup of desiccated coconut Filling

2-3 avocados

½ cup cacao powder

1 ½ cups dates

Optional: ½ coconut oil (use if you are making ice cream)

Method

1. Blend base ingredients. Press into a flan tray.

2. Blend filling ingredients until mashed. Put into flan base. No need to cook. Chill in the fridge.

3. For ice cream - don’t make the base, just make the filling and freeze.

Tips: Freeze in cut portions for future use.



*Recipe serves ten

10

Grilled Chicken Serves 1 ♥ 10 Mins Prep ♥ 15 Mins Cooking Time ♥ 227 Cal per serve

Benefits: High Protein, High Zinc, Iron, Thiamin and Niacin

Ingredients

1 small chicken breast

2 tsp olive oil

Juice of 1 fresh lemon

½ tsp oregano (or another herb of choice)

1 garlic clove, finely chopped

cracked pepper and rock salt

Method

1. Pre-heat oven to 180°C. 2. Place chicken breast in a glass or

ceramic dish. 3. Season with salt and pepper. 4. Drizzle lemon juice, 1 tsp olive oil,

garlic and oregano over the chicken. Cover with cling wrap and refrigerate for at least 30 mins to marinate.

5. Heat a frying pan or char grill. Drain chicken from excess marinade.

6. Add oil and heat. Keep pan on a medium-high heat. Add chicken. Cook 2-3 minutes each side until golden.

7. Place chicken on a baking tray and finish cooking in the oven for 5-10 mins, or until cooked through.

8. Serve with a side salad or steamed vegetables.

Tip: Slice chicken breast widthways to make 2 thinner fillets. These require less cooking time.



*Recipe serves one

11

Grilled Fish with Rocket Serves 2 ♥ 10 Mins Prep ♥ 15 Mins Cooking Time ♥ 320 Cal per serve

Benefits: High Antioxidants, High Omega 3, High Protein, Reduces Disease Risks, Vitamin A

Ingredients

2 palm size fish portions (e.g. salmon fillets, tuna steaks).

2 Tbsp virgin olive oil

3 handfuls of rocket leaves (baby spinach can also be used).

1 cup snow peas

1 red capsicum, sliced

1 handful green beans

½ lemon, squeezed

Method 1. Lightly steam beans, snow peas and

capsicum. Set aside. 2. Brush both sides of fish with olive

oil and grill under high heat for 3 to 4 minutes per side. Fish is cooked when the meat is just starting to fall apart.

3. Serve with steamed vegetables.



*Recipe serves two

12

Health Queen Berry Blast Serves 2 ♥ 10 Mins Prep ♥ 0 Mins Cooking ♥ 437 Cal per serve

Benefits: High Omega 3, High Fibre, High Antioxidant, High Protein, Low Sodium

Ingredients

1 punnet strawberries

1 punnet blueberries

½ cup slivered almonds (dry roasted)

1 Tbsp coconut oil

1 Tbsp chia seeds

Method 1. Wash and hull berries and

strawberries. 2. Dry oven roast almonds in

moderate oven for 5 minutes until light brown.

3. Mix all ingredients together. Tip: You can cheat and buy frozen berry mix and use two cups.



*Recipe serves two

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Health Queen Veggie Delight Serves 4 ♥ 10 Mins Prep ♥ 10 Mins Cooking Time ♥ 195 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12

Ingredients Salad

1 cup of walnuts

3 beetroots

2 apples

2 cups of chopped spinach, baby spinach leaves, kale, or lettuce

1 cup Quinoa Dressing

1 tsp of seeded mustard

1 Tbsp of honey

1 cup of olive oil

2 Tbsp of balsamic

Method 1. Boil beetroot until soft and cut into

cubes. Cube apples (can leave skin on for colour).

2. Boil the Quinoa for 10 minutes (or until soft). Chop walnuts roughly. If they are a little bitter, roast them for 10 minutes. Mix all ingredients together.

3. Salad Dressing: Mix all ingredients in a jar and drizzle over the salad. Dressing can be kept in the fridge and used for future meals.



*Recipe serves four

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Homestead Cook-Up Serves 1 ♥ 10 Mins Prep ♥ 10 Mins Cooking Time ♥ 117 Cal per serve

Benefits: High Fibre, Good energy start for the day, High Folate, Iron and B12, Low Sugar

Ingredients 1 Roma tomato

6 button or shitake mushrooms

1 handful of spinach

2 pieces of bacon (hormone and nitrate free great if you can get it)

Method

1. Wash all veggies. 2. Cook bacon first and drain excessive

fat. 3. Add all veggies, add some water and

cover with a lid. 4. Cook until desired – try to keep

spinach looking bright green. 5. Serve with tomato chutney (a good

home made one), cracked pepper and rock salt.

Tips Use fillet steak instead of bacon which is what I eat for breakfast 4 -5 times a week.



*Recipe serves one

15

Hoummus & Vegetable Sticks Serves 4 ♥ 10 Mins Prep ♥ 5 Mins Cooking Time ♥ 162 Cal per serve

Benefits: High Fibre, Reduces Cholesterol, Vitamin A, Reduces Inflammation

Ingredients Carrots x 2

Celery x 2 stalks Hoummus

1 tin of chick peas

1 lemon, squeezed

1 tsp grated turmeric

1 Tbsp tahini

Method 1. Chop vegetables into sticks. 2. Blend chick peas, lemon, turmeric

and tahini together to make hoummus.

Tips Add some garlic for flavour. Add rock salt and cracked pepper for flavour. For variety add cooked beetroot to the hoummus.



*Recipe serves four

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Lamb Skewers & Salad Serves 4 ♥ 20 Mins Prep ♥ 8 Mins Cooking Time ♥ 227 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12, High Magnesium and Calcium

Ingredients Lamb Skewers

4 palm size portions of lamb back strap, cubed

8 mushrooms, sliced in half

1 capsicum, cut into small pieces

2 tablespoons fresh rosemary, chopped

Olive oil cooking spray Sauce

2 Tbsp lite sour cream

2 Tbsp lemon juice

2 Tbsp capers, drained, chopped

1 clove garlic, crushed Salad Vegetables

2 handfuls per person of seasonal vegetables e.g. tomato, zucchini, broccoli, snow peas, green beans (8 handfuls in total)

Method 1. Sauce: Combine sour cream, lemon juice,

capers and garlic in a bowl. Put in fridge. 2. Skewers: Place diced lamb, mushroom

halves and capsicum pieces onto 8 skewers (pre soaked in water). Spray with olive oil and sprinkle with rosemary.

3. Preheat BBQ or grill on medium heat. Cook kebabs for 6 to 8 minutes or until browned and cooked to your liking (turn occasionally). Remove to a plate. Set aside, covered, for 5 minutes to rest.

4. Serve with 2 handfuls of seasonal vegetables per person. Dip kebabs into sauce.



*Recipe serves four

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Minestrone Soup

Serves 4 ♥ 10 Mins Prep ♥ 20 Mins Cooking Time ♥ 239 Cal per serve

Benefits: High Iron, High Vitamins, Warming, Immune Boosting, High Protein

Ingredients

2 carrots

1 red capsicum

2 zucchini

2 bacon hocks

2 garlic cloves 1 knob of ginger

Water

Method 1. Chop vegetables. 2. Boil bacon hocks in water with

garlic and ginger. 3. When meat is tender, add chopped

vegetables. 4. Cook another 30-60 minutes. 5. Serve.

Tip: Great in winter.



*Recipe serves four

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Nobby’s Beach Salad Serves 4 ♥ 10 Mins Prep ♥ 0 Mins Cooking Time ♥ 173 Cal per serve

Benefits: High Antioxidants, High Vitamin C, High Calcium

Ingredients 1 cup of cherry tomatoes

1 cup of bocconcini (soft cheese)

1 bunch of basil

Optional Lebanese cucumber

1 cup of pine nuts

Method

1. Slice tomatoes in halves 2. Slice cheese (halves are good

depending on size). 3. Chop basil and mix. 4. Cucumber is optional (many don’t

like cucumber). 5. Pine nuts are great for extra

protein. Roast in the oven for a few minutes to bring out flavour.

6. Dress salad with olive oil and lemon juice! Divine!



*Recipe serves four

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Omelette Serves 1 ♥ 10 Mins Prep ♥ 5 Mins Cooking Time ♥ 342 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12, High Calcium, High Protein

Ingredients 2 eggs

1 Tbsp pure water

Cayenne or black pepper

3 handfuls of finely chopped vegetables and herbs e.g. onions, chives, mushrooms, parsley, spinach, zucchini, capsicum.

1 Tbsp of olive oil

Method 1. Stir-fry vegetables in olive oil.

Remove and put to one side. 2. Mix eggs with 1 tablespoon of water

and pinch of pepper. Pour into a heated frying pan, so it covers base of pan. When almost cooked, put vegetables on top of half the omelette. Lift one side of the omelette over to cover the filling.

3. Flip to heat omelette through (or place pan under grill).



*Recipe serves one

20

Spicy Lemon Meatballs Serves 4 ♥ 10 Mins Prep ♥ 20 Mins Cooking Time ♥ 275 Cal per serve

Benefits: High Iron, High Protein, High Folate

Ingredients

Meatballs 4 palm size portions of lean beef mince

1 onion, chopped finely

2 cloves garlic, chopped finely

1/2 tsp cumin

1/2 tsp paprika

2 tsps olive oil

¼ cup chopped fresh parsley.

2 eggs

1/2 tsp lemon zest

Salt and pepper to taste

Stock

1 cup chicken stock

1/2 tsp lemon zest

1/2 tsp cumin

1/2 tsp turmeric Vegetables

3 handfuls per serve of seasonal green vegetables e.g. green beans, zucchini, broccoli, snow peas. (12 handfuls in total)

Method 1. Heat 1 tsp olive oil in pan. Fry onion, garlic

and spices. 2. In a bowl place mince, lemon zest, eggs,

herbs, salt and pepper. Add the fried onion, garlic and spices.

3. Use your hands to mix well. Shape into small balls (think golf balls).

4. Heat remaining olive oil and cook the meat balls for 1 to 2 minutes, until sealed (or bake in the oven).

5. In a saucepan place stock, spices and lemon zest. Heat.

6. Add stock to meat balls and simmer until cooked through and stock thickens to a sauce. Add more stock if required throughout cooking process. This will keep them moist.

7. Steam vegetables and serve with meatballs.



*Recipe serves four

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Super Smoothie Serves 2 ♥ 10 Mins Prep ♥ 0 Mins Cooking Time ♥ 79 Cal per serve

Benefits: High Antioxidants, High in Fibre, High Vitamin C

Ingredients 1 cup of soy/almond milk

1 cup of frozen fruit or fresh mangos or berries

1 Tbsp chia seeds

1 Tbsp slippery elm

Optional 1 Tbsp cocoa

Method 1. Blend all together and serve

immediately.

Tips Cocoa can calm people.


Calories 79 Cal Fat Total 1.3g Fat Saturated 0.1g Protein 4.4g Carbohydrates 10.4g Sugars 5.1g Sodium 6.1mg

*Recipe serves two

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Thai Beef Salad Serves 2 ♥ 15 Mins Prep ♥ 10 Mins Cooking Time ♥ 159 Cal per serve

Benefits: High Antioxidants, High iron, Folate, B12, High Magnesium and Calcium

Ingredients 1 fillet steak, cooked to taste

1Tbsp olive oil

1Tbsp grated ginger

1Tbsp grated garlic

1 cup mung beans

1 cup snow peas

1 cup spinach

1Tbsp coriander

1 lime

1Tbsp Tamari

1Tbsp mint

Method 1. Heat pan. 2. Add grated ginger, garlic and oil,

add meat fillet. Cook until beef is to your liking. Remove from heat.

3. Wash and chop veggies and mix into a salad.

4. Slice meat finely into strips, cool and add to salad.

5. Mix sauce, chopped mint, coriander, tamari and olive oil. Pour over salad.

Tip: Sesame oil can be used instead of olive oil.



*Recipe serves two

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Tuna and Snow Pea Salad Serves 1 ♥ 20 Mins Prep ♥ 8 Mins Cooking Time ♥ 314 Cal per serve

Benefits: High Vitamin C, High Protein, Antioxidants

Ingredients 1 piece of tuna fish

2 large handfuls of green leafy vegetables

10 snow peas

1 lime

1 Tbsp olive oil

6 cherry tomatoes

Extra 2 Tbsp olive oil

1 Tbsp Tamari Sauce

Method 1. Pan fry fish in frying pan or cook

under griller. 2. Slice snow peas and tomatoes into

bite sized pieces. 3. Mix salad greens. 4. Mix extra oil, tamari, squeeze of

lime and pour over salad. Tips: Try other fish. Base, snapper, dory or salmon are all great.


Calories 314 Cal Fat Total 19.8g Fat Saturated 3g Protein 26.8g Carbohydrates 4.4g Sugars 3.4g Sodium 66mg

*Recipe serves one

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Notes

All recipes use Australian standard measurements. If you reside outside of Australia, your cup and

tablespoon measurements may differ. See the table below for common measurement differences.

Country Standard

Cup

Standard

Teaspoon

Standard

Tablespoon

Canada 250 ml 5 ml 15 ml

Australia 250 ml 5 ml 20 ml

UK 250 ml 5 ml 15 ml

New Zealand 250 ml 5 ml 15 ml

USA 225ml 5ml 16 ml

All recipes use the abbreviations tsp for teaspoon, and Tbsp for tablespoon.

Recipes vary in number of serves. Some recipes will serve one person, but other recipes may serve up

to 6 people or more. Adjust recipes quantities as needed. Recipes can be halved, doubled, or increased

as necessary. If recipes make several serves, and they can be frozen, then place them in the freezer for

future meals.

Week One Recipes€¦ · Acai Berry Juice (to taste) 1 cup frozen berries 1 Tbsp glutamine or...

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Transcript of Week One Recipes€¦ · Acai Berry Juice (to taste) 1 cup frozen berries 1 Tbsp glutamine or...