Recipes

Chocolate Brownie recipe thanks to my friend who passed this one onto me -

3 eggs
3/4 cup cacoa powder (this you can find in health food shop or down the organic/gluten free isle at your local supermarket)
200grams of pitted dates
1/4 cup coconut oil
1 tbsp vanilla extract
1 tsp baking soda

(I recommend to double this recipe)

Mix all ingredients in a food processer and pour ingredients into a non-stick pan or baking paper filled tray. Bake at 180 degrees for 25-30mins. Sprinkle with coconut flakes or chia seeds.
(in half of my mixture I poked in some dark chocolate melts to try, you can add nuts of choice to your mixture too)

 

 

Caramelised Banana Cake (muffins in Sophie's book)

Recipe from Sophie Guidolin's recipe book "eat clean, Live Lean" @ www.sophieguidolin.com.au

 

 Quiche/Egg Muffins

Easy and Great on the go breakfast or snack!!

Spray tin or muffin tray with non-stick spray.
Fill tin with any Vegetables of choice: Mushrooms, Onions, Capsicum, Spinach, Tomato, Carrot etc.. (add veges raw as will cook perfectly during cooking)
Add meat of choice: Chicken, turkey slices etc.
Mix approx. 1 egg per muffin with a splash of unsweetened almond milk in bowl. (if you want to make 6 quiches then add 6 eggs) Pour mixture into each cup just below the rim.
Add herbs of choice, Pepper, chilli etc..
Top with cheese of choice: I like to use low fat feta cheese.
Bake at 180 degrees for approx. 20-30mins.
leave to cool before removing from tin.
Store in fridge in a sealed container. Will last for approx. 3-4 days.

 

 

 

Chocolate Protein pancakes

1 whole egg
1 egg white (can alt for another egg)
1 scoop of chocolate protein powder. I use Isomorph pure whey isolate available at www.flushfitness.com.au
1 small banana
1/2 cup almond meal

1/4 cup unsweetened almond milk

1 Tsp cacoa

 

Mix ingredients and cook in pan.

Top with greek yoghurt cinnamon, coconut flakes, honey, berries or whatever you like.

 

 

Caramelised banana and peanut butter pancakes

1 whole egg

1 egg white (can opt for another egg)
1 scoop of protein powder (I used vanilla)
1/3 – ½ cup almond meal (or opt for oats etc)
¼ cup unsweetened almond milk

can also add, ½ mashed banana, peanut butter – I used PB2 original powder, 1tsp baking powder to mixture.

Cook in fry pan. To make them a bit more fluffy cover pancakes with a pan lid.

For caramelised banana - chop the other ½ of the banana up and fry in pan with some coconut oil and honey. Let simmer.

For peanut butter topping I mixed PB2 with water and drizzled it over.

 

 
Vanilla Protein Balls

1  scoop vanilla protein powder
1/4 cup almonds/almond meal
1/2 cup sultanas/dried apricot/dates whatever you prefer
1 Tbsp  melted coconut oil
1 Tbsp honey

Desiccated Coconut

OR

Chocolate protein balls

 
 

1 scoop chocolate protein powder I use PHD Pharma-Whey
1/4 cup almond meal/LSA meal/Nuts (whatever you prefer)
1/2 cup sultanas
1 Tbsp coconut oil
1 Tbsp honey
1 Ttsp cacao powder

Desiccated Coconut

Mix all ingredients together except the desiccated coconut/coconut flakes in a food processor. might take a few minutes. Once the mixture appears to be sticking take out and roll into balls. I wet my hands to help mixture to band together. Then roll in the desiccated coconut/coconut flakes/chia seeds.

3 Ingredient Pancake

2 egg whites
1 egg
1 scoop protein powder of choice. I use PHD Pharma-pure banana.

mix ingredient's together and fry on pan.

I have topped with banana and PB2 powder (peanut butter powder - so delicious) Recipe makes 2.

CLEAN MEAL IDEAS

chicken, Pumpkin & quinoa salad
Wholemeal burger buns with extra lean beef mince (can make your own mince patties or alternative is to buy extra lean beef patties) top with cottage cheese or feta.
Rye, linseed & oat chicken salad wrap.
Wholemeal pita base pizza. Garlic & herb paste - salt reduced garlic & herb tomato paste top with meat salad/veges and feta.
beef mince or chicken mince patties with salad or veges.
Oats are my favourite for breakfast I have 1/3-1/2 cup traditional oats with water adding 1 small banana and putting it in the microwave. (microwaving the banana with it makes it easy for stirring) I then add 1 tspn cacao powder, 1 scoop chocolate protein powder, peanut butter or I love to add Chocolate PB2 & honey/cinnamon.

Quick go to Morning tea or afternoon tea.

Boiled eggs (pre make these for the start of the week. and grab some vege sticks so carrot, cucumber, celery, beetroot (canned make sure to rinse and drain syrup.)
Tinned tuna or salmon - I buy lemon and pepper flavour. Grab vege sticks or throw a quick salad together and add balsamic vinegar and pepper. ( for lunch add some basmati microwavable rice or brown rice)
Tinned 4 bean mix with vege sticks or salad.
Protein balls - pre make these on the weekend or start of the week.
egg muffins/quiches - recipe above.
Greek yoghurt with nuts cinnamon/honey with fruit/berries. sometimes add protein powder to this too when I'm craving something sweet.
Almonds/nuts .
Piece of fruit.
rice cakes with salad, feta (salt reduced)/cottage cheese
turkey slices with salad.
scrambled egg with veges.
I also like to have a bag of mixed coleslaw (I buy it in a big bag pre made) that I can go to the fridge and just grab a handful put into a container add balsamic vinegar and pepper and grab a can of salmon/tuna - my easiest go to snack!

My nutritionist Sinead is the most helpful when it comes to nutrition, turning me (someone who didn't even know how to boil an egg lol) now know my way around the kitchen even coming up with recipes myself. Sinead sends me loads of recipes in my drop box that I can create and if I need to know how to make certain things such as most recently I needed new soup and smoothie recipes - she just adds new recipes into my drop box when needed.
I highly recommended seeing a nutritionist if you need guidance with nutrition, if you don't understand why you cant loose weight, or weight problems in general or just wanting to clean up your diet, get new recipes and advice then you will definitely benefit from seeing a nutritionist. It's amazing how much you can learn in such a short time and its something that'll stay with you for life. If you end up seeing Sinead let her know I sent you :) You can follow Sinead on Instagram and facebook for all things nutrition check her accounts out here -->

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