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This antioxidant bomb will leave you full the entire morning if you have it for breakfast! Avocados are rich in dietary fibre and contain plenty of the antioxidant carotenoid and phytosterols which support our immune system. Adding raw cacao powder will give you a serotonin boost. It seriously tastes chocolate!
Servings 2 (2 scoops ea.)
Time 15 min (freezing 1 hour)
1 medium Mango (ripe)
4 tbsp Greek Yoghurt (you can add more)
1 tbsp honey to taste
1. Peel the mango and remove the seed. Cut in pieces and place it in a container and freeze the mango overnight.
2. Blend the frozen mango with the yoghurt until smooth. If not sweet enough (which is impossible!!) Freeze for one hour, and voilà!
Time 15 min
1/2 cup Bulgur
7 cut in four cherry tomatoes
handful finely chopped parsley
handful chopped mint
1/2 Red onion finely chopped
3 tbsp lemon juice
3 tbsp olive oil
Sea Salt & Black ground pepper to taste
Servings 2 (2 scoops per person)
Time 10 min (freezing time 2 hours)
2 tbsp Hemp seed
2 tbsp Raw cocoa powder
12 Walnuts halves crushed
Raw cocoa nibs
Blend all ingredients together until smooth. Freeze in for 2 hours and serve with pure cocoa nibs and unsweetened grated coconut.
Craving for meat? The real stuff? Whether its lamb or beef, indulge in your cravings by ensuring you cover the veggies as well and if necessary add sauces but low calorie ones! This meal doesn't take long and you will receive a healthy portion of proteins. A great reward after working so hard the whole week!
Time 35 min
6 lamb chops (1 rib per chop)
2 cups frozen kale
1 medium sized sweet potato
1 clove crushed garlic
2 tbsp Greek Yoghurt
1 tsp coconut oil
ground black pepper
1/2 cup parsley finely chopped
4 cloves garlic finely chopped
1/2 spanish pepper
2 apple cider vinegar
1 tbsp lime juice
1/2 cup olive oil
ground black pepper and sea salt to taste
Make the chimichurri sauce by combining all ingredients and mix well in a bowl. Taste and adjust flavour with salt and pepper. You can make the sauce between 24-48 before and store in fridge.
Peel the sweet potato and cut in three pieces and put to cook in boiling water. Add the frozen kale after 4 minutes. Season the lamb chops with salt and pepper and heat a sauté pan. Add the coconut oil and place the chops in the sauté pan and cook for 8 to 10 minutes (depending on their thickness), turning every minute or two, until coloured on both sides.
Drain the water out of the potato and kale and mash with greek yoghurt and crushed garlic. Add salt and pepper to taste. Serve the potato with 3 chops per serving on the side and pour some chimichurri sauce over the chops. Enjoy this fulfilling meal!
Servings 15-17 balls
Time 20 min (total of 1 hour in fridge)
1/2 cup Rolled oats
2 1/2 tbsp all natural Peanut butter
2 1/2 tbsp Honey
1 tbsp Sesame seeds
For 1 cup mix of nuts and seeds:
1 tbsp pistachios
1 tbsp raw cacao nibs
1 tbsp chia seeds
2 tbsp almonds
2 tbsp goji berries
2 tbsp sunflower seeds
Mix the peanut butter with the honey until smooth. Add the oats and mix cup of nuts and seeds (exception sesame seeds). With a spoon make small balls and place them on oven paper. It's okay if the balls aren't perfect. Sprinkle sesame seeds over them and put in the fridge for 30-40 minutes.
Take them out and make them rounder using sesame seeds with the palm of your hand (to a perfect ball) as they have hardened a bit.
Place them now in freezer for 20-30 minutes. Enjoy them before your work out or as an afternoon snack!
Time 20-25 min
150 g Red Quinoa
1 can light chunk Tuna (in water)
1 diced small avocado
4 tbsp fresh Cilantro/Coriander chopped
2 tbsp fresh Lime juice
dash Ground black pepper
1 tbsp grated Parmesan cheese
Rinse the quinoa first and add to a saucepan with two cups of water. Bring to boil for two minutes. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 minutes. Fluff with a fork.
While it cools off, drain the water from the tuna and mix with the avocado and coriander. Add the quinoa to the tuna mix and after stirring a bit add the lime juice and a dash of ground black pepper to taste. Serve and sprinkle parmesan cheese on top!
Time 10 min (freezing time 2-3 hours)
2 Banana (medium sized)
1 tbsp Whey Protein
1 tbsp Hemp seeds
2 tsp crushed peanuts
2 fresh strawberries
Peel the avocado and cut it in pieces, and slice the bananas in four. Place them in a container and freeze all for 2 hours.
Once they are frozen, use a hand blender to blend the frozen banana and avocado smooth. Add the hemp seeds and whey protein. You can place it back in the freezer and eat later or enjoy 2 scoops with sliced strawberries (one each serving) and crushed peanuts as garnish!
Depending on your body type, you may have to lower your refined carb intake in order to effectively lose weight. This is painful and we know that! Our favourite dishes involve pasta and bread. We try to bring solutions and alternative for those pasta cravings and these Konjac Noodles (a different shirataki version) is one of them! These noodles are made from konjac, a low calorie vegetable but are higher in protein! Thanks to the chicken and mushrooms your protein intake will be even higher, leaving you satisfied for a while. Most importantly you will enjoy this lovely recipe, ready in 30 minutes whilst seriously believing you are having spaghetti pesto!
Time 30 min
Handful (20 g) Flat parsley
10 walnut halves
4 Garlic cloves
3 tbsp grated Parmesan cheese
1/3 cup Olive oil
8-10 Mushrooms sliced (white or brown)
1 Small onion diced
1 boneless chicken breast diced
1 cup fresh spinach
300 g Konjac Pasta (high in protein)
Ground black pepper
pinch Sea salt
1/2 tsp Coconut oil
In a food processor place the parsley, walnuts, garlic, 2 tbsp parmesan cheese, olive oil, pinch salt and ground pepper. Process until fully blended into a paste. Put aside. Rinse the konjac pasta in water and let it dry.
Heat a non-stick sauté pan and add the onions and mushroom. Sauté for 3 minutes until soft and then add the diced chicken and stir for 5 minutes until well cooked.
Add the cup spinach and mix well with all ingredients. After 1 minute add the konjac noodles and ensure all ingredients are well mixed. After 2 minutes its well cooked and al dente!
Lower the temperature and pour the parsley pesto in the pan and stir well. Now serve, sprinkle the remainder parmesan cheese on top and enjoy this lovely low-carb but satisfying Italian meal!