‘A sneak peak into the foods we love to cook in our household.’
Meals the whole family will love! Easy to prepare, nutritious and budget friendly.
Chia Pudding:
Mix 25g of chia seeds with 1 cup of Almond Milk in a cup. Place in the fridge overnight or until the pudding is formed! Before eating add any toppings of your choice, banana, berries, seeds or nuts, honey, sugar-free maple syrup, peanut butter, dark chocolate sprinkles, coconut shreds or a sprinkle of muesli. Enjoy!
Omelette:
Mix 2 eggs + 2 egg whites with 50g of mince meat, 50g fresh button mushrooms, 5 cherry tomatoes, basil leaves and a tablespoon of cottage cheese. Cook in a frying pan until golden edges and transfer to the grill until the top is brown. Add a piece of wholegrain toast and you have breaky for two!
Rice Cakes:
These high carb treats are delicious with any topping! A great lunch or afternoon snack paired with tzatziki dip and cucumber slices topped with fresh herbs, or peanut butter and banana with a drizzle of honey, chia seeds or no sugar maple syrup for a sweet twist.
Pancakes!
Who doesn’t love pancakes on a sunday morning! These will keep you feeling full and satisfied without the guilt and bloat!
Mixture for my favourite is 1 egg to 1 banana. Mash and fry! You can get fancy and add oats, baking powder, cinnamon, protein powder, blueberries… they are endless! Top with fruit and a sugar free maple syrup for the ultimate treat.
Smoothies:
A quick base for smoothies: Greek yogurt! Add 100g Greek yogurt, frozen banana, or frozen mango chunks, Berries, spinach, pineapple, whatever fruit you choose! Top with water/ice and away you go! (Be prepared to share with the kids, these “milkshakes” are too good!
Creamy Pumpkin Soup:
A delicious snack or meal that can be made for a week ahead or even frozen! Pumpkin soup is our kids absolute favourite, especially when its made by our Nanny! Here is my take on a classic:
Dash of olive oil, add onions and garlic in a large pot to brown. Add half a celery chopped, a couple of carrots, a turnip, two parsnips, half a Kent pumpkin, all the herbs, spices and salt and pepper you desire! Fill the pot to cover all vegetables with stock (salt reduced) and bring to the boil! Simmer until everything is soft and fragrant. Mix with a stick blender or nutri-bullet and Voila!
When serving, top with fresh basil and for extra creaminess- a dollop of greek yogurt.
Shepard’s Pie:
A super easy take on a classic family friendly dinner! Beef mince browned with onion, garlic, add chopped carrots, peas, salt reduced beef stock and a tablespoon of tomato paste. Top with baked sweet potato (remove from skin after baking, mash with a dash of milk and a teaspoon of butter). Add cheese and a sprinkle of herbs and straight to the oven!
Lemon & Herb Chicken:
The juiciest chicken you will ever cook! Soaked in 1 whole squeezed lemon + extra lemon slices on top. Add all the herbs you desire, this here has fresh parsley, thyme, basil, oregano and Himalayan salt.
Cover with foil and bake in the oven! Perfect for sliced thin in salads, sandwich’s, with a side of roast potatoes and veggies… Say goodbye to the boring chicken and broccoli every day!
‘Iced Coffee’- A delicious afternoon pick me up!
Add 1 shot of espresso, 1/2 cup of almond milk, 1 frozen banana, 1 scoop of protein (we use Chocolate fudge) + ice! Blend all together until smooth and creamy. The most delicious snack, afternoon pick me up and summer “treat”! You can thank me later…
Chicken + Carrot Meatballs:
Mixing together chicken mince, grated carrots, 1 large egg, salt and pepper and spices! Roll into balls and fry up in a little drizzle of olive oil.
A VERY quick and easy meal to have on there own with a dipping sauce for kids, or mix with the veggie pasta sauce for ‘spaghetti and meatballs’ or even with a side of fried rice!
Baked Eggs:
Mix 200g of whole tinned tomatoes, 5 button mushrooms cut into quarters, a handful of chopped kale/spinach and herbs in a oven safe dish. Make 2 shallow holes in the mixture and crack in 2 eggs, top with sliced cherry tomatoes, fresh basil, salt/pepper and a table spoon of cottage cheese! Bake until the egg whites are formed but yolk is runny. Add a slice of toast for dipping and DONE! Such a easy and delish meal in single serves for the whole family to enjoy!
2 ingredient pizza dough!
Change your friday night take out to a fun pizza making night for the whole family!! No kneading, resting, or hard work in this pizza dough! Literally add 1 part flour to 1 part greek yogurt. Mix together until combined, sprinkle extra flour on the bench and roll mixture into your perfect pizza base thickness! Pop in the oven to slightly brown, remove and add ALL the toppings! (You can use the homemade pasta sauce above as a base) or a tomato paste. Add a protein (i use chicken) veggies, tomatoes, herbs and cheese! (here i have used cottage cheese, but you can add ricotta, mozzarella, baby bocconcini, or grated tasty for the kids).
Remember quantities with this pizza dough, a serving size suggestion is 50g flour to 50g yogurt! ENJOY!
Over-night Oats:
A rich, creamy pudding prepared ahead of time to save you in the mornings!
Just mix in 50g of rolled oats, 50g of greek yogurt, 50g of frozen berries, a dash of skinny milk, a teaspoon of chia seeds and a couple of drops of vanilla extract. Pop in the fridge for at least 6-7 hours and VOILA! Top with a few more berries and Sugar-free maple syrup to finish it off- Enjoy WARM or COLD! Oats help keep you full longer, aid in digestion and give you energy to begin the day, what more do you need?!
Toasted Granola
‘French toast’
Whole grain bread, dipped in Egg mixture (1 whole egg and 1 egg white, whipped with a pinch of salt). Fry in a pan with a teaspoon of butter. Once golden, top with a mix of frozen berries + fresh cut strawberries! Sprinkle with a teaspoon of stevia + cinnamon. Could also top with Sugar free maple syrup, bananas, apple, pear slices. Endless options! 💗
Apple Oat Slice:
1 cup of rolled oats, 1 cup of quick oats, 1 cup of apple puree (we used our ‘old’ green apples and simmered down and blitz) 1 teaspoon of cinnamon, 30g coconut oil, 1 tablespoon of honey or sugar free maple syrup, 2 teaspoons of chia seeds (black.
Mix together, press in a lined baking tin and cook for 25 mins at 150degrees! a delicious and easy breakfast or snack on the go.
Laksa inspired Bowl:
Ingredients: Red chilli, Lemongrass, Garlic, Ginger, Fish sauce, Galangal, Lime juice, Chicken Stock, Coconut Milk, Poached Chicken, Mushrooms and Green Veggies, ADD cooked rice noodles and stir until fragrant. Garnish. Devour.
Apple Pie Oats:
Quick Oats cooked in water and sliced Pink lady apples. Stir in cinnamon, chia seeds and Protein Powder (we use Choc Biscuit WPI) top with stevia or sugar free apple maple syrup (by Queens), more apple slices and a sprinkle extra cinnamon. this would make a great winter warmer breakfast or even dessert!
Protein Pancake Stack Take 2!!
Mix 2 egg whites, Protein Powder ( we use Choc Biscuit WPI) 1 soft mashed banana, and 1 teaspoon of stevia. 1 teaspoon of butter in the pan and cook into 4 medium sized pancakes, Top with fresh berries, a teaspoon of chia and sugar free maple syrup!
Yogurt Bark:
A sweet and pretty dessert or kid friendly snack! Mix plain greek yogurt with Blueberries + Rasberries and spread across a sheet of baking paper in a shallow pan. Sprinkle across the top chopped almonds, dark chocolate pieces, extra berries and melted nutella! (Any different toppings and fruit would work). Set in freezer and enjoy within 24-48 hours!! Easy, and macro friendly!
Mexican Pulled Chicken
The most simple and easy slow cooker to put on a cold morning- leave for 6-8 hours and return to a delicious smelling house!
6-8 chicken thigh pieces, 1 jar of Old El Paso Salsa (mild) and 1 packet of Old El Paso taco seasoning (also mild) add all to the cooker and leave on a low setting. Pull the chicken out 20 mins before serving, pull apart with fork and mix back through the sauce. Perfect for tacos, wraps or added to a mexi-salad + Rice! we use a Mild flavour for the kids but us adults love to top it with extra chilli flakes for a kick!
Artisan Bread:
Mix 1/12 cup of lukewarm water with 1/2 teaspoon of active dry yeast in a large bowl and leave to sit until little bubbles/foam on top (about 5-10mins). Slowly start adding in 3 1/2 cups of flour mixed with 1 teaspoon on salt. Keep kneading and adding flour until the dough sticks to itself and not you. Roll into a loaf shape, cover with a tea towel for 20mins on the bench, and the set oven to 200 degrees. After the 20mins, cut small slits in the top and bake for 15-20mins! I like to use a dutch oven, and have added garlic + herbs as a variation! Serve warm, great for dipping in soups or baked eggs. Eat within 48 hours!
Simple + quick Indonesian inspired lunch or dinner with a kick!
Just ADD precooked meat (chicken breast or lean beef) and rice (white or brown) to a pan with chilli, garlic, ginger, soy and fish sauce and onion. Fry off and add any veggies and mix through a egg white. Serve up with a soft fried/poached egg on top and additional chilli and lemon/lime! A great way to use up the leftovers in the fridge, and make a full flavoured easy high protein meal!👌🏼
ET FITNESS 