1 cup of dried dates
2 C of mixed nuts (almond, walnuts, cashews, brazil)
1⁄2 C almond meal
1⁄2 C of honey
100g of protein powder
1 tb of Cacao (if you want a chocolate flavour) if not remove
1/3 C of coconut
Add in all the nuts and mix until they are in small pieces. Add in the almond meal, protein powder and cacao. Remove from the processor.
Blitz the dried dates and banana together in a food processor and add in the honey and mix through.
Add in the dry ingredients and mix until together.
If a little sticky add in a little more protein powder
Make the mixture 24 balls and roll in the coconut.
Can be frozen – 2 per serve
1/3 C of uncooked quinoa
1 C of reduced fat milk (lactose free if needed) or if using unsweetened almond milk
1 large banana
30g of chocolate protein powder
1 tsp of vanilla essence
1 tsp of honey
dash of salt
Add quinoa, milk and salt into a small pot and bring the mixture to the boil.
Once the mixture has boiled, turn the heat down and simmer for 10 minutes. Transfer the cooked quinoa into a bowl.
Mash the banana and add it to the quinoa, along with the honey, protein powder and vanilla extract. Mix until combined.
Add in an extra 1/4 C of milk and a couple more slices of banana if you wish to serve.
Makes 2 serves
Note: For those who cannot have normal/lactose free milk, you can swap it out for unsweetened almond milk. Increase the quinoa to 1/2 C and add an extra 1/2 C of water into the pan when boiling.
A great breakfast option – If you want to have it after exercise – add more fruit/maple syrup on top or increase the oats to 1/3 C in the pancake.
1/4 C of oats
1 scoop of protein powder
dash of cinnamon
½ tsp of baking powder
1 tsp of vanilla
Mash the banana until smooth and whisk in the egg. Add in the oats, protein, cinnamon and vanilla until mixed through. Then add in the baking powder.
Cook on low heat – makes about 4 pancakes
This is one serve – with a handful of berries or 1-2 tsp of honey or maple syrup
1 carrot, peeled
1⁄2 medium onion
3 garlic cloves
2 cups cooked green or brown lentils
1⁄2 cup cooked chickpeas
2 large eggs
1⁄2 cup old-fashioned rolled oats
Handful fresh coriander, optional
1 teaspoon chili powder
1 teaspoon smoked paprika
1 teaspoon garlic chili sauce, sriracha or other hot sauce (optional)
1⁄2 teaspoon fine-grain sea salt
1⁄4 teaspoon freshly ground black pepper
*Oat flour (can be easily made from oats, see step 1) or flour of choice, for dusting
High quality vegetable oil or extra-virgin olive oil, for the pan
- *Before you get started, will you need oat flour? If so, blend up some oats in your food processor using the S-blade. Blend until the oats have a fine, flour-like texture. Transfer the oats to a bowl for later.
- To make the burgers: Grate the carrot and transfer to a bowl for now.
- Cut the halved onion into a few slices before adding the onion and garlic cloves to the food processor. Pulse until the onions are roughly chopped, but no more
- Add to the food processor: towel-dried lentils and chickpeas, eggs, oats, handful of herbs (optional), all of the spices, salt and black pepper. Process only until the mixture has the consistency of a chunky hummus (err on the conservative side here). Stir in the grated carrot.
- To prepare the burgers: Divide the lentil mixture into 6 portions and shape them into patties about 1-inch thick (if your mixture is unmanageably wet, stir in a couple tablespoons of oat flour first). Dust the patties lightly with flour on both sides.
- To cook the burgers: Heat a thin layer of oil in a large skillet, preferably cast iron, over medium heat. Once the oil is shimmering, cook the veggie burgers in batches. Cook until the burgers are crispy on the bottoms and the mixture holds together, about 41⁄2 to 5 minutes. Flip the burgers carefully with a spatula and continue cooking until the second sides are firm and brown, about 41⁄2 to 5 more minutes. Transfer the burgers to a plate, then add more oil to the pan and repeat with the remaining burgers until they are all cooked through.
Serve with salad or a couple vegies. If you want carbs with it, ensure you are eating the right ones at the right time of day with this meal. I have served mine with portebello mushrooms or even chunk pieces of sweet potato.
My favourite oats recipe which is nice and simple for a non training meal.
1/3 C of raw oats
1/2 C of low fat milk (lactose free in intolerant) (allergies – can use unsweetened almond milk or almond and coconut milk)
1 tsp of honey or 1/2 C of berries or 2 tsp of sultanas
1/2 scoop of protein powder
Place the oats and milk in a medium sized bowl and cook for 2 minutes.
Stir and add in sultanas/honey if chosen sweetener and cook for another 30 seconds.
Add in the protein powder or berries and cook for another 30 seconds.
Feel free to add an extra splash of milk to make it slightly runnier if desired.
If you are a male and the meal isn’t quite enough, increase to 1/2 C of raw oats and 2/3 C of low fat milk.
1 tbl olive oil
1 brown onion, sliced
1 large carrot, peeled and grated
2 garlic cloves, crushed
1 small knob ginger, crushed
100g snow peas, sliced
1/4 – 1/2 small head green cabbage, shredded
500g chicken mince ( turkey breast/extra lean beef mince)
1.5 tb fish sauce
4 tsp curry powder
1 spring onion, sliced, for garnish
Prepare all vegetables as directed. Heat the olive oil in a large frying pan or a wok over a high heat until hot. Add the onion, carrot, garlic and ginger and sauté for 3-4 minutes until softened but not browned. Add the cabbage and cook for 3-4 minutes more.
Add the mince and the snow peas and continue cooking for around 5 minutes, stirring regularly to break up the mince. Add the curry powder, and fish sauce and continue to cook, stirring for another 5 minutes. Season to taste with salt and pepper.
Garnish with the sliced spring onion and enjoy!!
Makes 5 serves – add some extra salad or lettuce if you wish – if you have exercised prior, add 1/2 C of egg noodles or 80g of vermicelli rice noodles per serve
1 cup of quinoa raw
¼ sundried tomatoes low fat
100g low fat feta – diced into small cubes
¼ C of pine nuts
200g of chicken breast, diced
1 bunch of basil
Juice of ½ lemon
Pinch of salt
1/4 C of olive oil
In a medium saucepan add the quinoa along with 1 ¾ C of water. Bring to the boil then turn the heat down to a simmer for 10-12 mins. Or until the quinoa opens. Set aside to cool
While cooking, heat a small pan to low and add the chicken breast. Cover and cook for 8-10minutes. Flip the chicken once turned white and cook for another 4-5 minutes until cooked through.
Bring a saucepan of water to the boil and drop ¾ basil leaves in for 20 seconds. Drain in colander and run under cold water for 1 minute so that it doesn’t continue to change colour.
Put the basil leaves in a tea towel and roll it up. Ring out excess moisture by twisting. Then place in a blender with salt and lemon juice. Turn on and gradually add the oil until it all combines, set aside.
Dry roast the pine nuts in a small frypan on high heat for 1-2mins
Gently fold in the tomatoes, pine nuts, feta and remaining basil in a bowl with the quinoa. Be careful not to mix to harshly otherwise the quinoa will bruise and become stodgy.
Pour the basil oil over when serving.
3 x rice paper rolls
100g Chicken breast/beef strips/lean beef mince or turkey breast mince
3-4 thin slices of capsicum, carrot and cucumber per roll
Few leaves of coriander
You can also use bean sprouts or add lettuce as well.
Cook the meat however you like I usually use a small amount of spray oil in a pan and cook the meat with any herbs and spices you like. Once cooked place in a bowl ready to make your rice paper rolls
Fill a plate with warm/hot water, spin the rice paper roll in the water a few times until it is flimsy. Pull out onto a flat surface. Place all your ingredients into the roll. Fold the sides in first, then fold the bottom into the middle and roll.
Make 3 for females use 150g of lean meat and make 5 for larger males.
Chilli Sauce or if you do not like chilli use ¼ avocado
1 whole chilli,
1 nob of ginger
Coriander including the root and stem
1 whole lime (cut off skin and add)
1tb or rice wine vinegar
1tb of fish sauce
1 tsp of honey
½ C of water
1 tsp of sesame oil
In the thermomix or food processor mix everything except for the sesame oil until mixed.
Pull out into a bowl and mix in the sesame oil.
Add to your rice paper rolls
Here is a gluten and wheat free goodie that I absolutely love and could probably eat the whole batch of!
3/4 C of buckwheat kernels or flour – I used kernels and then half blitz them so the slice was more crunchy 🙂
1/2 C of sunflower seeds
2 tb of linseeds
2 tb of chia seeds
3/4 C of GF flour
3/4 C of desiccated coconut
2 tb of cacao or cocoa powder
1/2 C of olive oil
1/2 C of maple syrup
1 whole egg
In a food processor/thermomix add the kernels, sunflower seeds, chia seeds and mix until into small pieces – I liked small pieces for the crunch factor!
Mix in the GF flour, coconut, cacao powder
In another bowl, mix together the olive oil, maple syrup and egg before adding to the dry ingredients.
Once mixed, place in a long baking tray. Mine were about 1 inch thick.
I cannot remember how long I baked them for. I am pretty sure it was at 170 degrees but maybe check it every 10 minutes or so? I think between 20-30 minutes.
It makes 16 serves and is amazing! Have 2 before training or 1 as a snack.
Beef and root vegetables with broadbeans
500g of chuck steak
1⁄2 tsp of dried thyme
1 leek white part only cut into thick slices
1 celery stalk
2 garlic cloves
400g of sweet potato cut into wedges
400g of pumpkin cut into wedges
250mL of red wine
1 small tin of tomato paste
1tbspn of cornflour
1.5 Cups of frozen broad beans
Trim beef of any fat and cut into ~4cm cubes. Put beef in the slow cooker and sprinkle over thyme and season well with salt and freshly ground black pepper.
Add Leek, celery, garlic, sweet potato, pumpkin, wine and tomato paste. Cook on high for 4 hours or until the beef is tender
About 20 minutes before the end of cooking. combine the cornflour with a little water to make a smooth paste and stir into the beef and the vegetables along with the broad beans. Continue to cook until broad beans are cooked through, then serve.
Makes 4 serves