Serves 2 Ingredients: 120g Romaine lettuce, washed and cut 1 slice whole wheat bread 1 clove garlic, crushed 2 anchovy fillets Salt 1 tbsp (15ml) olive oil 1 tsp (5ml) Dijon mustard Juice of half a lemon (approx. 45ml) ½ cup (125ml) fat free yoghurt White pepper 1 tbsp (about 10g) grated parmesan cheese Optional […]
Lighter Caesar Salad Read More »
Chicken Piccata Serves 4 Ingredients: 4 skinless chicken breasts 2 tbsp (30ml) olive oil plus 2 tsp. butter (total fat for the dish – butter is optional) Juice of 1 large lemon (about 1/3 cup) 1 tbsp corn flour 1 cup chicken stock (if you don’t have proper chicken stock, you can use a powdered
CREAMY MUSHROOM SAUCE FOR A MEDITERRANEAN-STYLE DIET 4 Servings Ingredients: 15ml olive or canola oil (use some of this to rub the meat of your choice before pan-frying – I use chicken fillet) 1 onion, chopped 250g mushrooms, sliced 1 large clove garlic, minced (about 1 tsp) Splash of white wine (optional) 15ml (1 tbsp)
Creamy mushroom sauce Read More »
2 Servings Ingredients: 10ml olive or canola oil 1 large clove garlic, minced (about 1 tsp) 1 inch piece ginger, grated or minced (about 2 tsp) ¼ cup soy sauce 1 tsp (5ml) honey or brown sugar 1 heaped tablespoon (20ml) smooth peanut butter Juice of 1 lime or 1 tbsp vinegar (e.g. apple cider,
Peanut ginger sauce Read More »
4 Servings Ingredients: 400g extra firm tofu 15ml olive or canola oil 160g whole wheat spaghetti (or other whole grain noodle) 125g mange tout peas 300g broccoli 1 large clove garlic, minced 1 inch piece ginger, grated or minced ¼ cup soy sauce 1 tbsp (15ml) honey Sesame seeds, sliced spring onion and lime wedges
Teriyaki Tofu Noodles with Veg Read More »
Serves 1 Ingredients: 40g oat bran (1/3 cup or 80ml) 45g cooked quinoa (1/4 cup or 60ml) 250ml unsweetened soy milk (or low fat milk) 20g hemp seeds (2 tbsp or 30ml) Water, if needed Optional pinch of salt and honey or maple syrup to serve Method: Combine the oat bran, cooked quinoa
High protein porridge with oats, quinoa & hemp seeds Read More »
1 Serving Ingredients: 150g extra firm tofu 1 tsp olive oil ¼ onion, sliced ¼ red pepper, sliced A handful of spinach, lightly steamed and chopped pinch of ground turmeric, cumin and coriander Salt and pepper to taste Whole grain toast or a wrap, fresh coriander, dried chilli flakes, bought salsa and avocado to serve
HIGH PROTEIN & HIGH FIBRE OVERNIGHT OATS Ingredients: 40g oat bran 15g chia seeds 100ml fat free milk 100ml fat free plain yoghurt 60g raspberries (or other fruit – raspberries are relatively low in carbohydrates considering that there is some carbohydrate in most of the other ingredients already, so the nutritional info below includes 60g
High protein overnight oats Read More »
SUPER BIRCHER MUESLI (OVERNIGHT OATS) This is more of a technique than a recipe and you can alter it to suit your preferences and nutritional requirements. The basic ingredients are oats and some liquid to soak them in overnight. The liquid can be milk (or a milk alternative), water or juice e.g. apple or any
VEGETARIAN MINCE WITH LENTILS AND MUSHROOMS 4 Servings Ingredients: 150g (¾ cup) brown or beluga lentils 3 medium courgettes 1 large onion 1 tablespoon olive oil 250g mushrooms 1 large clove garlic, minced ¼ cup white wine (optional – could be 2 tbsp vino cotto or balsamic vinegar instead) 1 tin (400g) chopped or pureed
Vegetarian Lentil Mince Read More »