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  • Chicken Curry with Cauliflower Mash

    Ingredients

    100 grams red (spicy) or yellow (mild) curry paste
    100 grams high protein natural greek yoghurt
    4 Chicken breasts cubed
    1/2 cup chicken stock (divided to 2 x 1/4)
    1/2 cup coconut cream reduced fat
    2 cups baby spinach
    1 large cauliflower washed and cut into florets 2 cups green beans washed and trimmed

    Directions:

    Combine curry paste and yoghurt in a large bowl. Add chicken and combine until well coated. Cover and refrigerate for 30 minutes, or overnight, to marinate.

    Heat a large deep non-stick frying pan over medium-low heat. Add chicken and cook for 5 minutes or until lightly browned. Add any excess marinade and stir to coat.

    Add 1/4 cup stock to pan and stir well. Reduce heat to low. Cover and simmer for 8 minutes or until chicken is cooked through.

    Stir in coconut cream. Remove lid and simmer, for 10 minutes or until sauce reduces slightly.

    Remove from heat and stir in spinach to wilt.

    Meanwhile, cook cauliflower and beans (separately) either:
Stovetop: – in a steamer set over a saucepan of simmering water until tender
    Microwave- using 1/4 of water in the base of bowl, place veggies in the bowl and cover with a microwavable plate or plastic wrap and microwave:4-5 mins for cauliflower, 3-4 mins for the beans.

    Using a handheld blender, blend cauliflower and butter to a coarse puree. Add in remaining 1/4 chicken stock, incrementally as needed to get smooth out califlower. *do this slowly to avoid over saturating the mash and making it watery
    Season with freshly ground black pepper.

    Divide beans, cauliflower mash and chicken curry between plates.

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  • BlackBean Quinoa Chilli

    Ingredients:

    1 onion, diced
    1 tbsp garlic, crushed
    1 tbsp red chilli flakes
    1 tbsp smoked paprika
    1 tbsp cumin 1 tbsp avocado oil
    2 carrots diced 2 stalks celery diced
    2-3 medium sized bell peppers diced
    200g quinoa, rinsed and drained
    600ml vegetable stock
    1 x 400g tin diced tomatoes with juices
    2 x 400g tin black beans, rinsed and drained
    salt & pepper

    To serve:
    Sliced avocado plain high protein greek yogurt
    coriander and/or parsley leaves
    Lime wedges

    Instructions:

    1. Soak quinoa in water.
    2. Dice onion then cook and cook on low heat w 1 tbsp or avocado oil (stir occasionally)
    3. while onion is cooking dice your remaining veggies
    4. once onion is soft and slightly golden add the remaining diced vegetables and spices stir and sauté for 3-5 mins
    5. Rinse and drain quinoa and black beans
    6. Add quinoa, black beans, tomatoes and vegetable stock to the pot
    7. Season with salt and pepper
    8. Cover and simmer for 30 minutes, remove lid ad continue cooking until the quinoa is tender and the sauce has thickened (approximately 10 mins)
    9. To serve: top with avocado slices, greek yogurt, herbs and fresh lime wedges


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  • Miso Glazed Chicken Meatballs

    Meatballs (serves 4)
    500g minced chicken
    1 large carrot grated
    1 small zucchini grated
    1 onion diced
    1 tbsp crushed garlic
    1 tbsp grated ginger
    1tbsp miso paste + 1 tbsp warm water
    1 slice whole wheat bread

    MISO GLAZE
    1 tbsp sesame oil
    1/2 cup rice wine vinegar
    1/2 cup mirin
    1/4 cup soy sauce
    2 tbsp miso paste
    2 tbsp. Honey
    1 tbsp corn flour mixed with 2tbsp water


    To serve with
    1 cup brown rice
    4 cups bok choy , tbsp minced garlic, tsp sesame oil, juice of one lemon

    Method:

    1. Breadcrumbs: leave bread exposed on counter top 1-2 hours before you want to make the meatballs then blend into breadcrumbs (alternatively use – 1/4 cup store bought breadcrumbs)
    2. Prep: Soak your rice and bok chow (separately)
    3. Mix all of the above and form into 16 meatballs combine miso paste with a little warm water to dissolve before adding it to the meat mixture
    4. Rice: rinse your rice to remove excess starch, then place the (1 cup) raw rice in a pot with 1.5 cups of water and a teaspoon of salt. (*note many packets of rice will call for a higher water ratio but this can lead to mushy rice)Bring the rice to a boil on high heat, once boiling lower the temperature and let simmer for 30mins until all the water is absorbed and rice is cooked through.
    5. Once the rice is on the stove bake meatballs in oven 20 mins turning once until cooked through and browned – remove from oven
    6. While your meatballs are baking, make your glaze by combining all (glaze) ingredients aside from cornflour/water in a sauce pan until fragrant. Once blended and fragrant add mix cornflour and water together then into the sauce and stir until thick and glossy.
    7. Bok Choy: drain bok choy and shake off excess water , add 1 tsp of sesame oil to a hot wok or pan then in bok choy, cook 2-4 mins – squeeze the juice of one lemon
    8. Top your meatballs with the glaze sprinkle with sesame seeds and serve with your rice and greens

    Bursting w flavour packed w protein easy weeknight dinner -enjoy

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  • Sushi Salad Jars

    serves 6 prep time 15 mins cook time 40 mins

    Ingredients:

    Dressing
    4 tbsp soy sauce
    4 tbsp rice wine vinegar
    4 tbsp honey
    1 tsp minced garlic
    1 tsp minced ging

    Sushi Salad Jars
    1 cup (uncooked) brown rice
    600g raw shrimp peeled and cleaned
    2 tsp minced garlic
    2 tsp minced ginger
    salt and pepper to taste
    1 tbsp avocado oil
    2 avocados (ripe but firm)
    3 limes
    1 cup shredded purple cabbage
    2 large carrots grated
    1 large cucumber cut into matchsticks
    spring onion
    sesame seeds

    Directions:
    1. Rinse your rice to remove excess starch, then place the (1 cup) raw rice in a pot with 1.5 cups of water and a teaspoon of salt. (*note many packets of rice will call for a higher water ratio but this can lead to mushy rice which is not ideal for this salad.) Bring the rice to a boil on high heat, once boiling lower the temperature and let simmer for 30mins until all the water is absorbed and rice is cooked through.

    1. Add 1 tbsp avocado oil (or cooking oil of choice), 2 tsp each of minced garlic and ginger to a wok or large pan, stir 1-2 minutes until fragrant then add in your shrimp and cook until the shrimp has all turned pink, opaque and is cooked through. Add Salt and pepper to taste. Remove shrimp from heat and allow to cool.
    2. Shred your cabbage and carrots, cut your cucumber into match sticks and dice your avocado.
    3. Combine: 4 tbsp soy sauce, 4 tbsp rice wine vinegar, 4 tbsp honey, 1 tsp minced garlic and 1 tsp minced ginger to make dressing.
    4. Layer the ingredients in jars (order is important to keep the vegetables crisp)
      shrimp
      2 tbsp dressing (per jar)
      avocado
      squeeze the juice of half a lime over the avocado (this is important for flavour and to keep the avocado green)
      cabbage
      carrot
      cucumber
      1/3 cup cooked brown rice
      spring onion & sesame seeds

    If you do not have jars available layer everything into bowls or containers (excluding the dressing – keep the dressing on the side and add only at the time you plan to eat)

    These salads last in the fridge up to 4 days and are a great option for a packed lunch.

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  • Lentil & Black Bean Nachos

    an easy vegetarian meal that is a real crowd pleaser, I tend to make this at the end of the week when groceries are running low as I almost always have lentils and black beans in the cupboard and left over bell peppers in the refrigerator. I serve it witht an “everything salad” which as it sounds is a salad made with the left over vegetables from the week.

    Ingredients
    1 Tbsp Avocado oil (or oil of choice)
    1 Onion diced
    1 Bell Pepper diced
    1 -2 tbsp crushed garlic
    1-2 tbsp red chili flakes
    1 Tbsp cumin
    1 Tbsp smoked paprika
    1 Tbsp oregano
    1 (398 ml) can of lentils drained and rinsed
    1 (398 ml) can of black beans (or Kidney) drained and rinsed
    1 (389 ml) can of diced tomatoes with juices
    2 tbsp tomato paste
    salt pepper
    1/4 cup or to taste Jalapenos
    400g grated strong/mature cheddar cheese
    Bag of Tortilla chips

    Spring onion to garnish and high protein plain greek yogurt or sour cream and avocado for additional toppings

    Method
    Preheat oven to 400 degrees

    In a large wok/pot on the stove top:
    add oil and onion to pan 4-5 mins until soft
    add in red pepper and crushed garlic cook 2-3 mins until garlic is fragrant
    add in all the other spices and stir to combine
    Add in Tomato and juices and Tomato paste stir to combine bring to a boil and then reduce heat and simmer for 8-10 mins until slightly thickened.

    Line a tray with wax paper
    Spread tortilla chips across the tray
    Layer with the lentil mixture
    Grated cheese and jalpenos

    Bake in preheated oven until cheese is melted and tortillas are crips (10-15 mins)
    Top with green onion and serve with high protein plain greek yogurt or sour cream and avocado and your favourite hot sauce. Pair with a salad using up any veg available.






  • Spinach Egg White Breakfast wraps

    I am all about making mornings easier and these wraps definitely hit the mark. Perfect for a quick breakfast or post work out meal.

    Each wrap has 325 Calories and 15g of protein.

    Ingredients:
    Avocado or olive oil spray
    1 cup egg whites (carton) or 8 egg whites
    4 cups baby spinach
    1/3 cup feta cheese, crumbled
    5 High Protein (I use Flatout – Protein up wraps) or 5 wholewheat wraps
    Salt and pepper to taste


    Sundried tomato cream cheese spread
    1/2 cup cream cheese, softened (let sit at room temperature or put in the microwave for 20 seconds)
    2 tbsp chopped sundried tomatoes
    Salt & pepper, to taste

    In a non stick add a spritz of oil spray and then you baby spinach season with salt and pepper (depending on the size of your pan you may need to to do this in 2 batches) cook for 2-3 minutes until spinach is wilted.
    Remove from pan and set spinach aside.

    Add another spritz of oil to the hot pan and pour in your egg whites season with salt and pepper and let the egg cook to an omelette. (4-6 minutes) the egg should be firm with no runny or soft bits. Flip the egg out of the pan onto a large chopping board and slice into strips or squares.

    Mix your soft cream cheese and chopped sun-dried tomatoes (you can just do this with a fork in a medium sized bowl)

    Layer the wraps

    Wrap
    cream cheese spread
    spinach
    egg white
    crumbled fetta

    Fold wrap by tucking two sides in and then rolling into a burrito shape.

    If eating right away toast in the pan you cooked the egg in 2-3 minuted, turning until brown on all sides.

    For meal prep – let the wraps cool then wrap individually in plastic wrap. From the fridge reheat in a non stick pan 4-5 mins until brown and toasty from the freezer heat in oven or air fryer 10-15 mins.

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  • Sort of Tabbouleh…

    This a “tabbouleh like” salad packed full of fresh flavours and high in protein. This is a super versatile dish and it is easy to change up. I like to serve this for dinner as a side along salmon (cooked simple in air fryer for 15 mins topped with salt, pepper lime zest and lime wedges) and then the leftovers I use for lunch and add in shredded chicken (meal prep tip while cooking your salmon poach 2 chicken breasts in stock or water then shred to go in the left over salad for lunches in the week)

    Serves 6
    Calories 295 Protein 8g Fat 11g


    Ingredients:
    340g raw Israeli couscous (which is actually toasted pasta not couscous)
    1 cup fresh parsley
    1 cup fresh mint
    2-3 tablespoon minced garlic
    1/2 cup Hemp harts (hulled hemp seeds high in protein and add great nutty flavour and texture you can find them in the grain or health food section of major supermarkets)
    1 bell pepper diced
    1 punnet (250g) cherry tomatoes diced
    1 large cucumber diced
    Salt and Pepper

    For the Israeli couscous add to a pot with 15 mls of olive oil cook for 4-5 mins stirring occasionally until the couscous starts to brown, add 2.5 cups of water and bring to a boil, reduce heat to low, cover and cook for 8 minutes (or until all water is absorbed)
    Let the couscous fully cool before mixing in veggies herbs, garlic and seasoning

    Dressing:
    zest and Juice of 4 limes
    4 Tbsp Olive Oil
    2 Tbsp apple cider vinegar
    2 Tbsp maple syrup

    add all the the above to a mason jar and shake-mix half the dressing through the salad and reserve half to top at the time of eating.

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  • High Protein Blue Cheese Dip

    This cant even really be called a recipe because it is so damn easy and only has 2 ingredients but it is so worth having some in your fridge pairs great with veggie sticks, chicken wings and buffalo chicken meatballs.

    Makes 6 servings
    Per serve 145 cals 15g protein 7g Fat


    125g Blue Cheese
    500g Cottage Cheese

    Blend in nutri-bullet, blender or with a hand mixer until smooth and creamy! It is seriously Delicious!!

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  • Thai Inspired Chicken Salad

    This salad meal is SOOOOO good the dressing is absolutely delicious while the portion of dressing is adequate for 4 serves it is so good I will double up the dressing quantity next time – I could literally drink it ! I prefer my dressings on the acidic side so there is not such thing as too much lime juice here for more if you prefer less acidic dressings add an extra tablespoon of honey.

    Serves 4
    prep and prepare time 30 mins
    Per serve calories 288, protein 24.8g Fat 10g (calories will depend on size of chicken breasts mine here was a total of 340g shredded chicken/85g per serve)

    Dressing:
    In a nutri-bulliet, small blender, bowl & wisk or mason jar and shake: blend together the dressing ingredients if it is too think at the end you can thin out with water or extra lime juice.

    ¼ cup peanut butter
    3 Tbsp low sodium soy sauce
    2 Tbsp honey
    Juice 3-4 limes
    1 Tbsp chili sauce or sweet chili sauce (or 1/2 tbsp chili flakes)
    2 teaspoons minced garlic
    2 teaspoons minced ginger
    2 teaspoons fish sauce
    1 tablespoon avocado oil/olive oil
    2 tablespoons rice vinegar

    Salad:
    2 large chicken breasts
    500 ml chicken stock
    2 carrots chopped or shredded
    2 cups coleslaw mix or cabbage
    2 cups chopped kale
    1 bell pepper diced/ chopped small
    1 large mango diced/ chopped small

    In a deep sauce pan or pot poach the chicken in stock until fully cooked (25 mins) when cooked through let cook and shred by pulling apart with 2 forks in opposite directions.

    While the chicken is cooking chop all your veggies and make your dressing.

    Combine your veggies and chicken and then if making ahead for meal prep portion into 4 containers and add in a lime wedge. Divide dressing between 4 small containers. When ready to eat squeeze the lime over the salad add the dressing and mix thoroughly.

    per serve

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  • Chocolate Chia Parfait

    These Chia Parfaits are pleasing to the eyes and the stomach! Easy to make and they last up to 4 days so a great make ahead breakfast.

    Serves 4

    Ingredients
    ¼ cup cocoa powder
    3 tablespoon maple syrup
    ½ teaspoon cinnamon
    1 pinch salt
    ½ cup chia seeds
    1.5 cups milk
    1 teaspoon vanilla extract

    2 cups High Protein/ Greek Yogurt

    Fresh Berries

    Method

    To make your chia pudding- Add all ingredients expect for the yogurt and Berries to a large container or bowl with a lid. Mix well cover and let set in Fridge for 4 hours or over night.

    Once your chia pudding is set (thick) prepare your layered parfaits by layering chia pudding and yogurt into small containers or jars and continuing until your 3/4 containers are full. If eating immediately top with fresh berries if not cover the containers with airtight lids and keep in the fridge up to 4 days – when ready to eat top with berries and enjoy!

    Note if you don’t have jars or containers stemless wineglasses or water glasses work well for storage just tightly cover with clingfilm.



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