Carbonara Pasta

Carbonara Pasta

300mL of lite evaporated milk
3 eggs
100g of ham
3 C of pasta cooked  (GF pasta/Low carb Noodles/vegetable spaghetti)
½ Bunch of basil

  1. Lightly whisk together the milk and eggs in a medium mixing bowl and then stir in the ham.
  2. Cook pasta in a large saucepan of salted boiling water, following packet directions, until al dente. Drain well and return to the sauce- pan. Add the egg mixture and stir constantly over medium-low heat until the egg mixture is almost set. Stir in the basil and season with pepper. Serve immediately, garnished with extra basil and sprinkled with pepper.
  3. Makes 3 serves

*Change the pasta according to training versus non training evenings. Non training nights either decrease the pasta or choose a low carbohydrate option like vegetable spaghetti.

Protein Pancakes

I lived off this recipe through the last year of my university placement. It looks weird, but tastes amazing!!

1/3 C of raw oats
1/4 C of low fat cottage cheese
2 egg whites
1/4 tsp of cinnamon
1/4 tsp of baking powder

Mix together all the ingredients except for the baking powder. Once mixed, add in the baking powder.

Heat a non-stick frying pan on low to medium heat. Spread the mixture into four pancakes.
Once the mixture starts to bubble flip and cook for another 2 minutes.

Be warned, if you burn the pancake it tastes foul! So make sure you keep the heat low if you are worried about cooking it the first time.

Serves 1 with 1/3-1/2 C of berries



Chicken Noodle Soup

800mL of salt reduced chicken stock
200g of chicken breast
1tsp of chopped ginger
50g of rice noodles
½ C of beans
2 tb of corn
1 carrot diced
2tsp of soy sauce (GF)
Basil or chili to serve

Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 minutes, until the chicken is tender. Remove the chicken to a board and shred into bite size pieces.

Return the chicken to the stock with the noodles, beans, corn, carrot and the soy sauce. Simmer for 3-4 minutes until the noodles are tender. Ladle into two bowls and scatter over the basil or chili to serve.

Serves 2

Sweet Potato Frittata


12 eggs
200g of low fat feta
3 large zucchini
1 onion
400g of sweet potato
1 whole capsicum
1 C of baby spinach
1 Bunch of basil

In the oven set at 180 degrees, roast diced sweet potato until golden brown for around 40 minutes.

Place grated zucchini, basil, diced capsicum, baby spinach diced onion, chopped feta and sweet potato, once cooked into a bowl.

Add some pepper to it as well also ½ tsp of cumin for extra flavour

Whisk the eggs and add to the vegetables in an ovensafe dish. Bake in 180 degrees for 45minutes or until the egg is cooked all the way through

Makes 6 serves – can be frozen

This is low in carbohydrates – so if you find yourself hungry later on, consider adding a piece of fruit with the meal.


Chicken Curry

Chicken Curry

800g of Sweet potato
500g of chicken breast
275mL of lite coconut cream
275mL of like coconut milk
1 tsp of ginger
1 large onion
1 C of sliced mushrooms
1 C of broccoli
1 tb of red curry paste
1 bunch of coriander

1.In a work or large saucepan, heat a drizzle/spray of olive oil.
2. Dice the chicken and cook it over medium-high heat for about 5 mins until brown.
3. Remove chicken from the pan.
4. Add another drizzle/spray of olive oil and cook the onion and ginger for one minute or until aromatic, and then add in the curry paste and cook for another minute.
5. Add in the coconut milk and cream and bring to boil.
6. Add in the diced sweet potato and chicken. Cover the pan to simmer on low heat for 8-10 mins. Stirring occasionally
7. Add in broccoli and mushrooms and cover again cooking for 5 mins.
8. Add in coriander and mix through, cooking for a minute and then serve

Makes 5 serves or if you are a male – I would make this 4 serves

It can be frozen!

CHicken curry

Meat Patties

500g of turkey/chicken/heart smart lean beef mince
½ bunch of chopped basil 
150g of chopped sundried tomatoes

Mix all together into a bowl and divide into 10 patties or into 5 large patties. 
You can either cook them in a pan covered for about 8-10 minutes each side, or put them in the oven at 180 degrees for 20 minutes. 

2 small patties per serve, or 1 large patty. Serve with some salad or vegies. Or place it on two slices of multigrain bread with some salad.


Pumpkin Soup

Pumpkin 1.2kg
1 Chilli
1 onion
50g of butter or nuttelex olive oil spread
1 heaped tsp of salt reduced chicken stock
1-2 C of hot water
1tsp of cinnamon
1tsp of paprika
1/3 C of lite coconut cream
In the microwave (if you have a Microwave safe dish) cook butter and diced up onion for 2 minutes.
Add cubed chunks of pumpkin, chicken stock, cinnamon, paprika, and chilli. 
Pour boiling water over the pumpkin until the pumpkin is almost covered. Too much fluid will make the soup runny.
 Cook for 10 minutes, stir and then cook for another 10 minutes.
Blitz everything together in the food processor or with a hand mixer in small batches. 
Add the coconut milk and cook in the microwave for another 2 minutes