January 2021-recipe-pack.pptx

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Mpwr Health and FitnessMpwr Health and Fitness
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WHAT YOU NEED WHAT YOU NEED TO DO JANUARY -21 RECIPE PACK Discover 15 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options. www.mpwrfitness.com.au
WHAT YOU NEED WHAT YOU NEED TO DO TABLE OF CONTENTS Gluten Free Dairy Free Low Carb (under 20g serving) Meal Prep/Freezer Friendly High Protein (over 20g per serving) Vegetarian Quick (under 30 mins) Contains Nuts GF DF LC MP HP V Q N 1 2 3 4 5 6 RECIPE KEY Look for these helpful icons throughout the file. 7 8 9 10 11 12 KETO LEMON MUG CAKE 13 14 15 PAPAYA AND TURMERIC SMOOTHIE GREEN PANCAKES POWER SALAD SIMPLE CHICKPEA AND TUNA SALAD SLOW COOKER KOREAN BEEF LAMB AND CHICKPEA STUFFED PEPPERS SESAME ALMOND CHICKEN WITH MISO PUMPKIN PUREE CINNAMON ROLL PROTEIN BARS RASPBERRY AND COCONUT MUESLI BIRCHER EGG AND TUNA TOAST WITH HONEY MUSTARD BLT BREAKFAST SALAD MALAYSIAN CHICKEN SOUP ONE-POT SEA BASS AND THAI RICE CHICKEN ALLA DIAVOLA
WHAT YOU NEED WHAT YOU NEED TO DO SAMPLE WEEKLY MEAL PLANNER MONDAY BREAKFAST Raspberry and Coconut Muesli Bircher LUNCH Malaysian Chicken Soup SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER One-Pot Sea Bass and Thai Rice TUESDAY BREAKFAST Raspberry and Coconut Muesli Bircher LUNCH Malaysian Chicken Soup SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Chicken Alla Diavola WEDNESDAY BREAKFAST Egg and Tuna Toast with Honey Mustard LUNCH Leftover Chicken Alla Diavola SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Sesame Almond Chicken with Miso Pumpkin Puree THURSDAY BREAKFAST Egg and Tuna Toast with Honey Mustard LUNCH Simple Chickpea and Tuna Salad SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Sesame Almond Chicken with Miso Pumpkin Puree FRIDAY BREAKFAST Simple Chickpea and Tuna Salad LUNCH Lamb and Chickpea Stuffed Peppers SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Slow Cooker Korean Beef SATURDAY BREAKFAST BLT Breakfast Salad LUNCH Lamb and Chickpea Stuffed Peppers SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Meal Out – Enjoy! SUNDAY BREAKFAST BLT Breakfast Salad LUNCH Power Salad SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Slow Cooker Korean Beef
WHAT YOU NEED WHAT YOU NEED TO DO Meats 17.5 oz. (500g) chicken tenderloins (breast) 2.6 lb. (1.2kg) chicken legs 8 oz. (230g) chicken thighs 9 oz. (250g) ground lamb mince 2 oz. (60g) pancetta 2.8 lb. (1.3 kg) stewing beef Fish and Seafood 14 oz. (400g) sea bass fillets Dairy feta cheese butter large Greek vanilla yogurt raspberry yogurt Dairy-free 7x eggs coconut milk almond milk coconut yogurt Frozen edamame beans MEAT, FISH, DAIRY & PLANT BASED WEEKLY SHOPPING LIST Fruit 1x apple 2x bananas 4 oz. (70g) blueberries 2x lemons 4x limes ½ papaya 9 oz. (250g) raspberries 1 portion of seasonal fruit (for the green pancakes) Vegetables rocket baby spinach 1x broccoli 7 oz. (200g) broccolini 10 oz. (300g) cherry tomatoes 2x garlic root ginger 14 oz. (400g) green beans lettuce bunch spring onions (approx. 10) 1 lb. 7 oz. (750g) pumpkin radishes 5x red bell peppers 2x red chilies 1x red onion 17.5 oz. (500g) sweet potato 17.5 oz. (500g) white potato Herbs mint parsley rosemary coriander FRUIT & VEGETABLES Grains basmati rice quinoa rolled oats Nuts & Seeds pumpkin seeds sesame seeds Baking self-rising flour ground almonds/almond meal baking powder baking soda coconut flour cornstarch vanilla extract Spices chili flakes Chinese five spice mix ground cinnamon Moroccan spice mix onion powder paprika ground turmeric sea salt flakes SEEDS, BAKING & SPICES Oils sesame oil coconut oil olive oil extra virgin olive oil Sweeteners xylitol honey coconut sugar Boxed, Cans & Condiments beef stock chicken stock 1x 14 oz. (400g) can coconut milk 1x 14 oz. (400g) can lite coconut milk 3x 14 oz. (400g) cans chickpeas cocktail gherkins tomato paste 1x can tuna in brine 1x can tuna in oil almond butter apple cider vinegar Dijon mustard fish sauce mayonnaise white miso paste rice wine vinegar Sriracha sauce tamari soy sauce Thai red curry paste Other bread apple juice vanilla protein powder CANS, CONDIMENTS & MISC
WHAT YOU NEED WHAT YOU NEED TO DO RASPBERRY AND COCONUT MUESLI BIRCHER
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 6 Prep: 10 mins Cook: 10 mins Nutrition per serving: 334 kcal 7g Fats 56g Carbs 13g Protein 8g Fiber • 3 cups (270g) rolled oats  • 1 apple, cored and coarsely grated  • 1 cup (280g) Greek style vanilla yogurt  • 1 cup (250ml) apple juice  • ¾ cup (185ml) coconut milk  • 1 tsp. vanilla extract  • 1 tsp. ground cinnamon  • 1 cup (280g) raspberry yogurt, to serve  For the raspberry jam:  • 9 oz. (250g) raspberries, quartered  • 2 tbsp. coconut sugar  • 1 tbsp. lemon juice  Combine the oats, grated apple, vanilla yogurt, apple juice, coconut milk, vanilla extract and cinnamon in a bowl. Cover the bowl and place in the fridge to soak overnight.    Meanwhile, to make the raspberry jam, combine the raspberries, sugar and lemon juice in a saucepan. Place over a medium heat, and cook, stirring occasionally, for 7-8 minutes, until it has a jam like consistency. Remove from the heat and set aside to cool.     Divide the jam among serving jars or glasses. Top with the oat mixture and raspberry yogurt and serve immediately. Store covered in the refrigerator for up to 3 days.  RASPBERRY AND COCONUT MUESLI BIRCHER V MP
WHAT YOU NEED WHAT YOU NEED TO DO GREEN PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO Place the milk, egg, banana and spinach into a blender and blitz until smooth.    Combine the flour, sugar and baking soda in a large bowl. Make a well in the centre, and add the smoothie mixture. Whisk until well combined and a smooth batter has formed. Cover and set aside for 30 minutes to rest.    Heat a large non-stick frying pan over medium-low heat and brush it with a little coconut oil. Pour ¼ cup (60ml) of the batter into the pan, and cook for 1-2 minutes or until bubbles appear on the surface. Then flip the pancake and cook for a further 1 minute on the other side, or until lightly coloured. Repeat this process with the remaining batter to make 16 pancakes.    Divide the pancakes among the serving plates (4 per serving). Top with yogurt and fruit to serve.  GREEN PANCAKES Serves: 4 Prep: 15 mins Cook: 50 mins Nutrition per serving: 398 kcal 4g Fats 86g Carbs 7g Protein 14g Fiber • 1 ¾ cups (435ml) almond milk  • 1 egg  • 1 ripe banana, coarsely chopped  • 3 oz. (85g) spinach   • 2 cups (300g) self-rising flour  • ¼ cup (55g) coconut sugar  • ¼ tsp. baking soda  • 2 tbsp. coconut oil, melted  • ½ cup (140g) coconut yogurt, to serve  • 1 cup seasonal fruit, to serve  MP GF V N
WHAT YOU NEED WHAT YOU NEED TO DO EGG AND TUNA TOAST WITH HONEY MUSTARD
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 5 mins Cook: 10 mins Nutrition per serving: 212 kcal 7g Fats 18g Carbs 18g Protein 2g Fiber • 2 slices bread  • 1 tsp. butter  • handful rocket  • 5 oz. (145g) can tuna in brine, drained  • 1 egg, boiled to your liking  • 1 tbsp. Dijon mustard  • ½ tbsp. honey  • ¼ small onion, sliced  • salt and pepper  Boil the egg to your liking. Toast the bread and spread with the butter.    Top the toast with rocket, pieces of tuna and egg slices.     Mix the mustard with the honey and drizzle over the egg. Finally top with the sliced onion and season with salt and pepper, to taste. Serve immediately.  EGG AND TUNA TOAST WITH HONEY MUSTARD Q LC DF
WHAT YOU NEED WHAT YOU NEED TO DO BLT BREAKFAST SALAD
WHAT YOU NEED WHAT YOU NEED TO DO Chop the pancetta into small cubes and place in a non-stick frying pan. Heat the pancetta over a low heat for about 10 minutes, until the fat has melted and the pancetta starts to brown.    In the meantime, boil the eggs to your liking. Mix the mayonnaise, crushed garlic and lemon juice to make the salad dressing.    To serve, arrange the lettuce on 2 plates, add the halved cherry tomatoes and sliced onion. Season with salt and pepper. Top with the browned pancetta and boiled egg, then drizzle with the dressing and serve immediately.   Serves: 2 Prep: 5 mins Cook: 10 mins Nutrition per serving: 397 kcal 33g Fats 6g Carbs 19g Protein 1g Fiber GF • 4 oz. (125g) pancetta, chopped  • ½ lettuce, leaves torn  • 1 cup (150g) cherry tomatoes, halved  • ¼ small onion, sliced  • 3 tbsp. mayonnaise   • 2 tsp. lemon juice  • 1 clove garlic, crushed  • 2 boiled eggs, quartered   • salt and pepper  DF BLT BREAKFAST SALAD LC Q
WHAT YOU NEED WHAT YOU NEED TO DO POWER SALAD
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 20 mins Cook: 15 mins Nutrition per serving: 306 kcal 10g Fats 43g Carbs 14g Protein 10g Fiber • 14 oz. (400g) can chickpeas, rinsed, drained  • 1 cup (170g) quinoa, rinsed, drained  • 1 broccoli, trimmed, cut into florets   • 1 cup (155g) frozen edamame beans, cooked  • 1 cup (150g) cherry tomatoes, halved   • 4 radishes, sliced  • handful fresh mint leaves, plus extra, to serve  • 2 tbsp. pumpkin seeds  • 2 tbsp. apple cider vinegar  • 2 tbsp. extra virgin olive oil  • 1 tbsp. honey  • ½ cup (70g) blueberries  • salt and pepper  Preheat the oven to 400°F (200°C). Line a baking tray with baking paper and spread the chickpeas over the tray. Rub the chickpeas with 1 tablespoon of olive oil and season with salt and pepper. Place the tray in the oven and bake for 15 minutes until golden.    Meantime, cook the quinoa according to the instructions on the packaging and drain well. Cook the broccoli until just tender and drain well.    Combine the cooked grains, broccoli, edamame, tomato, radish, mint and pumpkin seeds in a large bowl. Season with salt and pepper.     Whisk together the vinegar, oil and maple syrup in a small bowl. Add the dressing to the salad and gently toss to combine. Top with the roasted chickpeas, blueberries and extra mint leaves and serve immediately.  POWER SALAD GF V MP DF
WHAT YOU NEED WHAT YOU NEED TO DO SIMPLE CHICKPEA AND TUNA SALAD
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 5 mins Cook: 10 mins Nutrition per serving: 186 kcal 6g Fats 18g Carbs 15g Protein 5g Fiber • 14 oz. (400g) can chickpeas, rinsed, drained  • 5 oz. (145g) can tuna in olive oil  • 1 oz. (30g) cocktail gherkins, sliced  • ½ red bell pepper, diced  • ¼ red onion, diced  • 2 eggs, cooked, chopped  • 1 tbsp. parsley chopped, to serve  • salt and pepper  Combine all ingredients, including the oil from the tuna, in a bowl and mix well. Season well to taste with salt and pepper and serve sprinkled with fresh parsley.  SIMPLE CHICKPEA AND TUNA SALAD Q GF DF LC MP
WHAT YOU NEED WHAT YOU NEED TO DO LAMB AND CHICKPEA STUFFED PEPPERS
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 15 mins Cook: 60 mins Nutrition per serving: 436 kcal 26g Fats 32g Carbs 22g Protein 9g Fiber Preheat the oven to 400°F (200°C). Grease a large roasting tray.     Cut the capsicums in half lengthways. Use a small sharp knife to carefully remove the seeds and membrane. Place the capsicum halves, cut-side up, in the tray.    Heat the olive oil in a large deep frying pan and place over a medium heat. Add the onion and cook for 5 minutes or until soft, then add the garlic and cook for a further minute.    Stir in the Moroccan spice mix, paprika and chili. Add the lamb mince, stirring constantly to break up the mince, and cook for 5 minutes until the meat has browned. Add in the tomato paste and chickpeas, mix well and remove from heat. Cool slightly and season to taste with salt and pepper.    Add the feta cheese into the lamb mixture and stir to combine. Divide the mixture evenly between each of the peppers. Cover the dish loosely with tinfoil and bake for 45 minutes or until the peppers are tender.     Divide between 4 serving plates. Serve immediately with freshly chopped parsley.  • 4 bell peppers  • 1 tbsp. olive oil  • 1 white onion, finely chopped  • 2 garlic cloves, crushed  • 3 tsp. Moroccan spice mix  • 1 tsp. ground paprika  • ½ tsp. dried chili flakes   • 9 oz. (250g) lamb mince  • 4 tbsp. tomato paste  • 14 oz. (400g) can chickpeas, rinsed, drained  • 3.5 oz. (100g) feta cheese, crumbled  • 2 tbsp. parsley, chopped  • salt and pepper  GF MP LAMB AND CHICKPEA STUFFED PEPPERS HP
WHAT YOU NEED WHAT YOU NEED TO DO MALAYSIAN CHICKEN SOUP
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 35 mins Nutrition per serving: 392 kcal 13g Fats 53g Carbs 19g Protein 1g Fiber • 1 tsp. coconut oil  • 1 tbsp. red curry paste  • 17.5 oz. (500g) potatoes, peeled, chopped  • 4 cups (1l) chicken stock  • ¾ cup (180ml) coconut milk, can  • 17.5 oz. (500g) sweet potatoes, peeled, chopped  • 2 chicken thighs (8oz./230g), skinless, boneless, chopped  • 2 tbsp. fish sauce  • 1 lime, juiced  • chili flakes, to serve  • 4 tbsp. coriander, chopped, to serve  In a large saucepan, heat the coconut oil and the curry paste for 1-2 minutes, stirring constantly with a wooden spoon.    Add the potatoes and chicken stock to the pan and bring to boil. Now turn the heat down and simmer for 10-15 minutes until the potatoes are tender. Take the pan off the heat and blend the soup in a food processor or with a hand blender until smooth.    Now, return the soup to the pan.     Add the sweet potatoes and coconut milk and bring to the boil. Add the chicken to the soup and cook for 15 minutes until the sweet potatoes are tender, stir occasionally.    When ready to serve, add in the fish sauce and lime juice. Serve with chili flakes and fresh chopped coriander.  GF DF MP MALAYSIAN CHICKEN SOUP
WHAT YOU NEED WHAT YOU NEED TO DO ONE-POT SEA BASS AND THAI RICE
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 45 mins Nutrition per serving: 487 kcal 16g Fats 57g Carbs 31g Protein 9g Fiber For the paste:  • 1 oz. (30g) coriander, leaves picked, stalks reserved  • 1 thumb-sized pieces ginger, peeled  • 2 cloves garlic, peeled  • 1 red chillies, deseeded  • 1 tbsp. sesame oil  • 3 tbsp. tamari soy sauce  • 1 lime, juice and zest  • 7 oz. (200ml) can coconut milk  For the rice:  • 7 oz. (200g) basmati rice  • 4 x 3.5 oz. (100g) sea bass fillets, skin scored  • 2 cups (200g) green beans • 4 spring onions, finely sliced  • 1 red chili, deseeded, sliced  • 1 lime, to serve  Preheat the oven to 400°F (200°C).   Place all the paste ingredients into a food processor or high-speed blender, adding only half of the coriander leaves, and blitz to a smooth consistency. Set aside until needed.  Cook the rice until just cooked, then drain. Transfer the rice into a baking tray and cover with the paste, mix well to combine. Top the rice with the fish fillets and the green beans, then cover with tinfoil and bake in the oven for around 20 minutes, or until fish is cooked through and beans are tender.  To serve, divide between 4 plates, sprinkle with the spring onions, chili and remaining coriander leaves. Serve immediately.  HP GF DF ONE-POT SEA BASS AND THAI RICE MP
WHAT YOU NEED WHAT YOU NEED TO DO SESAME ALMOND CHICKEN WITH MISO PUMPKIN PUREE
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 15 mins Cook: 35 mins Nutrition per serving: 417 kcal 19g Fats 28g Carbs 39g Protein 7g Fiber • 26.5 oz. (750g) pumpkin, peeled, cut into cubes   • 1 tbsp. olive oil  • ½ cup (55g) almond meal  • 2 tbsp. corn flour  • 1 tbsp. sesame seeds  • ½ tsp. Chinese five spice mix  • ⅓ cup (80ml) light coconut milk  • 17.5 oz. (500g) chicken tenderloins  • 2 tsp. coconut oil  • 2 tsp. white miso paste  • 7 oz. (200g) broccolini  • 7 oz. (200g) green beans  • lemon wedges, to serve  • salt and pepper  Preheat the oven to 400°F (200°C). Line 2 baking trays with baking paper. Place the pumpkin on one of the trays and rub with 1 tablespoon of olive oil. Place the tray in the oven and bake the pumpkin for 25 minutes or until tender.    Meanwhile, combine the almond meal, cornflour, sesame seeds and Chinese five spice mix in a large dish. Place the coconut milk in a separate dish. Taking 1 tenderloin at a time, dip it into the coconut milk to coat, and then dip the chicken into the almond mixture to coat. Place on the earlier prepared tray. Repeat this process with the remaining chicken tenderloins.    Heat the coconut oil in a large non-stick frying pan over medium-high heat. Cook chicken for 2-3 minutes on each side, until cooked through.    Cook the broccolini and green beans in slightly salted water for around 5-7 minutes, until tender.    Place the roasted pumpkin and miso paste in a food processor and blitz until smooth. Season to taste with salt and pepper.    Serve the chicken with the pumpkin puree, cooked beans and broccolini, and lemon wedges.  SESAME ALMOND CHICKEN WITH MISO PUMPKIN PUREE HP GF DF MP N
WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN ALLA DIAVOLA
WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN ALLA DIAVOLA Serves: 6 Prep: 15 mins Cook: 45 mins + 1 hr Nutrition per serving: 529 kcal 42g Fats 2g Carbs 33g Protein 0g Fiber • 6 chicken legs (2.6 lb./1.2kg)  • 1 tbsp. ground black pepper  • 1 tsp. chili flakes  • 4 tbsp. olive oil  • ¼ lemon  • 4 garlic cloves, crushed  • 2 sprigs rosemary  • salt  Place the chicken legs on a roasting tray and drizzle with lemon juice, then rub with salt, pepper, chili flakes, crushed garlic, and olive oil.     Add chopped rosemary sprigs and set aside to marinade for about 1 hour.    Preheat the oven to 350°F (180°C). Place the chicken in the oven and bake the chicken for 25 minutes, then turn over and bake for a further 20 minutes until golden brown. Once cooked, pour the roast juices over the chicken.    Divide the chicken into 6 portions and serve immediately with your favorite side dishes, e.g. potatoes, salad.  GF DF LC MP HP
WHAT YOU NEED WHAT YOU NEED TO DO SLOW COOKER KOREAN BEEF
WHAT YOU NEED WHAT YOU NEED TO DO SLOW COOKER KOREAN BEEF Serves: 8 Prep: 10 mins Cook: 8.5 hrs Nutrition per serving: 305 kcal 10g Fats 18g Carbs 38g Protein 1g Fiber • 3 lb. (1.3kg) stewing beef, cut into chunks  • 2 tbsp. cornstarch • 1 tbsp. sesame seeds  • 6 spring onions, thinly sliced    For the sauce:   • 1 cup (240ml) beef stock  • ½ cup (120ml) tamari soy sauce  • ½ cup (100g) coconut sugar  • 4 cloves garlic, minced  • 1 tbsp. sesame oil  • 1 tbsp. rice wine vinegar  • 1 tbsp. ginger, grated  • 1 tsp. Sriracha sauce  • ½ tsp. onion powder  • ½ tsp. black pepper  In a large bowl, mix together all the sauce ingredients and stir well to combine.     Place the beef in the slow cooker and cover with the sauce mixture. Place the lid on the slow cooker and cook on a low heat for 8 hours or on a high heat for 4 hours.    Once the beef has finished cooking, mix the cornstarch and ¼ cup water and stir into the slow cooker to thicken the sauce.     Cover and cook on high heat for another 30 minutes, or until the sauce has thickened.    Serve immediately, garnished with green onions and sesame seeds.    Serving suggestion:  • Rice   • Steamed vegetables  GF DF LC MP HP
WHAT YOU NEED WHAT YOU NEED TO DO PAPAYA AND TURMERIC SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 5 mins Cook: 0 mins Nutrition per serving: 262 kcal 4g Fats 48g Carbs 13g Protein 3g Fiber • ½ medium papaya (5 oz. /150g) peeled, chopped  • 1 banana  • 1 ½ cup (350ml) coconut milk, carton  • ½ tsp. ground turmeric  • ½ lime, juice  • 2 tbsp. honey  • 1 scoop (25g) vanilla protein powder  • 1 cup ice  Place all ingredients in a high-speed blender and blitz until smooth.     Divide between 4 glasses and serve immediately.   PAPAYA AND TURMERIC SMOOTHIE GF DF V Q
WHAT YOU NEED WHAT YOU NEED TO DO CINNAMON ROLL PROTEIN BARS
WHAT YOU NEED WHAT YOU NEED TO DO Makes: 16 Prep: 15 mins Chill: 30 mins Nutrition per serving: 98 kcal 6g Fats 8g Carbs 5g Protein 1g Fiber • ½ cup (45g) protein powder  • 1 cup (90g) rolled oats  • 1 tsp. ground cinnamon  • 2 tbsp. coconut oil, melted  • ½ cup (100g) almond butter  • ¼ cup (60g) honey  • ½ tsp. vanilla extract  • sea salt flakes to garnish  Place the protein powder, cinnamon and rolled oats into a food processor and blitz together until the oats turn into powder.    Add the melted coconut oil, almond butter, honey and vanilla extract into the food processor and blitz again until it forms a sticky dough. If it feels too dry, add 1 tablespoon of water and blitz again.    Line a 20x30cm baking tin with parchment paper and scoop the protein bar mixture into the tray, pressing it down with a spoon. Sprinkle with sea salt flakes and place in the freezer for 30 minutes.    Cut the mixture into 16 protein bars and store in an airtight container, in the fridge for up to 7 days.  CINNAMON ROLL PROTEIN BARS LC MP V N
WHAT YOU NEED WHAT YOU NEED TO DO KETO LEMON MUG CAKE
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 1 Prep: 5 mins Cook: 2 mins Nutrition per serving: 469 kcal 35g Fats 19g Carbs 14g Protein 10g Fiber • 2 tbsp. butter, melted, cooled  • 1 egg  • 1 tsp. grated lemon rind  • ¼ cup (25g) coconut flour  • 1 tbsp. ground almonds  • 2 tsp. xylitol  • ½ tsp. baking powder   • 2 tbsp. almond milk  • 1 tbsp. lemon juice  • 2 tbsp. Greek yogurt, to serve  Whisk together the melted, cool butter, egg and lemon rind in a small bowl. Add the flour, almond, xylitol, baking powder, milk and juice. Stir well to combine.  Transfer the mixture into a 1 cup (240ml) sized heat proof mug and microwave on high for 2 minutes. Remove from the microwave and set aside for 30 seconds.     Top with the coconut yogurt and serve immediately.  KETO LEMON MUG CAKE V Q
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January 2021-recipe-pack.pptx

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January 2021-recipe-pack.pptx

  • 1. WHAT YOU NEED WHAT YOU NEED TO DO JANUARY -21 RECIPE PACK Discover 15 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options. www.mpwrfitness.com.au
  • 2. WHAT YOU NEED WHAT YOU NEED TO DO TABLE OF CONTENTS Gluten Free Dairy Free Low Carb (under 20g serving) Meal Prep/Freezer Friendly High Protein (over 20g per serving) Vegetarian Quick (under 30 mins) Contains Nuts GF DF LC MP HP V Q N 1 2 3 4 5 6 RECIPE KEY Look for these helpful icons throughout the file. 7 8 9 10 11 12 KETO LEMON MUG CAKE 13 14 15 PAPAYA AND TURMERIC SMOOTHIE GREEN PANCAKES POWER SALAD SIMPLE CHICKPEA AND TUNA SALAD SLOW COOKER KOREAN BEEF LAMB AND CHICKPEA STUFFED PEPPERS SESAME ALMOND CHICKEN WITH MISO PUMPKIN PUREE CINNAMON ROLL PROTEIN BARS RASPBERRY AND COCONUT MUESLI BIRCHER EGG AND TUNA TOAST WITH HONEY MUSTARD BLT BREAKFAST SALAD MALAYSIAN CHICKEN SOUP ONE-POT SEA BASS AND THAI RICE CHICKEN ALLA DIAVOLA
  • 3. WHAT YOU NEED WHAT YOU NEED TO DO SAMPLE WEEKLY MEAL PLANNER MONDAY BREAKFAST Raspberry and Coconut Muesli Bircher LUNCH Malaysian Chicken Soup SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER One-Pot Sea Bass and Thai Rice TUESDAY BREAKFAST Raspberry and Coconut Muesli Bircher LUNCH Malaysian Chicken Soup SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Chicken Alla Diavola WEDNESDAY BREAKFAST Egg and Tuna Toast with Honey Mustard LUNCH Leftover Chicken Alla Diavola SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Sesame Almond Chicken with Miso Pumpkin Puree THURSDAY BREAKFAST Egg and Tuna Toast with Honey Mustard LUNCH Simple Chickpea and Tuna Salad SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Sesame Almond Chicken with Miso Pumpkin Puree FRIDAY BREAKFAST Simple Chickpea and Tuna Salad LUNCH Lamb and Chickpea Stuffed Peppers SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Slow Cooker Korean Beef SATURDAY BREAKFAST BLT Breakfast Salad LUNCH Lamb and Chickpea Stuffed Peppers SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Meal Out – Enjoy! SUNDAY BREAKFAST BLT Breakfast Salad LUNCH Power Salad SNACK E.g. Green Pancakes, Papaya and Turmeric Smoothie, Cinnamon Roll Protein Bars, Keto Lemon Mug Cake DINNER Slow Cooker Korean Beef
  • 4. WHAT YOU NEED WHAT YOU NEED TO DO Meats 17.5 oz. (500g) chicken tenderloins (breast) 2.6 lb. (1.2kg) chicken legs 8 oz. (230g) chicken thighs 9 oz. (250g) ground lamb mince 2 oz. (60g) pancetta 2.8 lb. (1.3 kg) stewing beef Fish and Seafood 14 oz. (400g) sea bass fillets Dairy feta cheese butter large Greek vanilla yogurt raspberry yogurt Dairy-free 7x eggs coconut milk almond milk coconut yogurt Frozen edamame beans MEAT, FISH, DAIRY & PLANT BASED WEEKLY SHOPPING LIST Fruit 1x apple 2x bananas 4 oz. (70g) blueberries 2x lemons 4x limes ½ papaya 9 oz. (250g) raspberries 1 portion of seasonal fruit (for the green pancakes) Vegetables rocket baby spinach 1x broccoli 7 oz. (200g) broccolini 10 oz. (300g) cherry tomatoes 2x garlic root ginger 14 oz. (400g) green beans lettuce bunch spring onions (approx. 10) 1 lb. 7 oz. (750g) pumpkin radishes 5x red bell peppers 2x red chilies 1x red onion 17.5 oz. (500g) sweet potato 17.5 oz. (500g) white potato Herbs mint parsley rosemary coriander FRUIT & VEGETABLES Grains basmati rice quinoa rolled oats Nuts & Seeds pumpkin seeds sesame seeds Baking self-rising flour ground almonds/almond meal baking powder baking soda coconut flour cornstarch vanilla extract Spices chili flakes Chinese five spice mix ground cinnamon Moroccan spice mix onion powder paprika ground turmeric sea salt flakes SEEDS, BAKING & SPICES Oils sesame oil coconut oil olive oil extra virgin olive oil Sweeteners xylitol honey coconut sugar Boxed, Cans & Condiments beef stock chicken stock 1x 14 oz. (400g) can coconut milk 1x 14 oz. (400g) can lite coconut milk 3x 14 oz. (400g) cans chickpeas cocktail gherkins tomato paste 1x can tuna in brine 1x can tuna in oil almond butter apple cider vinegar Dijon mustard fish sauce mayonnaise white miso paste rice wine vinegar Sriracha sauce tamari soy sauce Thai red curry paste Other bread apple juice vanilla protein powder CANS, CONDIMENTS & MISC
  • 5. WHAT YOU NEED WHAT YOU NEED TO DO RASPBERRY AND COCONUT MUESLI BIRCHER
  • 6. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 6 Prep: 10 mins Cook: 10 mins Nutrition per serving: 334 kcal 7g Fats 56g Carbs 13g Protein 8g Fiber • 3 cups (270g) rolled oats  • 1 apple, cored and coarsely grated  • 1 cup (280g) Greek style vanilla yogurt  • 1 cup (250ml) apple juice  • ¾ cup (185ml) coconut milk  • 1 tsp. vanilla extract  • 1 tsp. ground cinnamon  • 1 cup (280g) raspberry yogurt, to serve  For the raspberry jam:  • 9 oz. (250g) raspberries, quartered  • 2 tbsp. coconut sugar  • 1 tbsp. lemon juice  Combine the oats, grated apple, vanilla yogurt, apple juice, coconut milk, vanilla extract and cinnamon in a bowl. Cover the bowl and place in the fridge to soak overnight.    Meanwhile, to make the raspberry jam, combine the raspberries, sugar and lemon juice in a saucepan. Place over a medium heat, and cook, stirring occasionally, for 7-8 minutes, until it has a jam like consistency. Remove from the heat and set aside to cool.     Divide the jam among serving jars or glasses. Top with the oat mixture and raspberry yogurt and serve immediately. Store covered in the refrigerator for up to 3 days.  RASPBERRY AND COCONUT MUESLI BIRCHER V MP
  • 7. WHAT YOU NEED WHAT YOU NEED TO DO GREEN PANCAKES
  • 8. WHAT YOU NEED WHAT YOU NEED TO DO Place the milk, egg, banana and spinach into a blender and blitz until smooth.    Combine the flour, sugar and baking soda in a large bowl. Make a well in the centre, and add the smoothie mixture. Whisk until well combined and a smooth batter has formed. Cover and set aside for 30 minutes to rest.    Heat a large non-stick frying pan over medium-low heat and brush it with a little coconut oil. Pour ¼ cup (60ml) of the batter into the pan, and cook for 1-2 minutes or until bubbles appear on the surface. Then flip the pancake and cook for a further 1 minute on the other side, or until lightly coloured. Repeat this process with the remaining batter to make 16 pancakes.    Divide the pancakes among the serving plates (4 per serving). Top with yogurt and fruit to serve.  GREEN PANCAKES Serves: 4 Prep: 15 mins Cook: 50 mins Nutrition per serving: 398 kcal 4g Fats 86g Carbs 7g Protein 14g Fiber • 1 ¾ cups (435ml) almond milk  • 1 egg  • 1 ripe banana, coarsely chopped  • 3 oz. (85g) spinach   • 2 cups (300g) self-rising flour  • ¼ cup (55g) coconut sugar  • ¼ tsp. baking soda  • 2 tbsp. coconut oil, melted  • ½ cup (140g) coconut yogurt, to serve  • 1 cup seasonal fruit, to serve  MP GF V N
  • 9. WHAT YOU NEED WHAT YOU NEED TO DO EGG AND TUNA TOAST WITH HONEY MUSTARD
  • 10. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 5 mins Cook: 10 mins Nutrition per serving: 212 kcal 7g Fats 18g Carbs 18g Protein 2g Fiber • 2 slices bread  • 1 tsp. butter  • handful rocket  • 5 oz. (145g) can tuna in brine, drained  • 1 egg, boiled to your liking  • 1 tbsp. Dijon mustard  • ½ tbsp. honey  • ¼ small onion, sliced  • salt and pepper  Boil the egg to your liking. Toast the bread and spread with the butter.    Top the toast with rocket, pieces of tuna and egg slices.     Mix the mustard with the honey and drizzle over the egg. Finally top with the sliced onion and season with salt and pepper, to taste. Serve immediately.  EGG AND TUNA TOAST WITH HONEY MUSTARD Q LC DF
  • 11. WHAT YOU NEED WHAT YOU NEED TO DO BLT BREAKFAST SALAD
  • 12. WHAT YOU NEED WHAT YOU NEED TO DO Chop the pancetta into small cubes and place in a non-stick frying pan. Heat the pancetta over a low heat for about 10 minutes, until the fat has melted and the pancetta starts to brown.    In the meantime, boil the eggs to your liking. Mix the mayonnaise, crushed garlic and lemon juice to make the salad dressing.    To serve, arrange the lettuce on 2 plates, add the halved cherry tomatoes and sliced onion. Season with salt and pepper. Top with the browned pancetta and boiled egg, then drizzle with the dressing and serve immediately.   Serves: 2 Prep: 5 mins Cook: 10 mins Nutrition per serving: 397 kcal 33g Fats 6g Carbs 19g Protein 1g Fiber GF • 4 oz. (125g) pancetta, chopped  • ½ lettuce, leaves torn  • 1 cup (150g) cherry tomatoes, halved  • ¼ small onion, sliced  • 3 tbsp. mayonnaise   • 2 tsp. lemon juice  • 1 clove garlic, crushed  • 2 boiled eggs, quartered   • salt and pepper  DF BLT BREAKFAST SALAD LC Q
  • 13. WHAT YOU NEED WHAT YOU NEED TO DO POWER SALAD
  • 14. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 20 mins Cook: 15 mins Nutrition per serving: 306 kcal 10g Fats 43g Carbs 14g Protein 10g Fiber • 14 oz. (400g) can chickpeas, rinsed, drained  • 1 cup (170g) quinoa, rinsed, drained  • 1 broccoli, trimmed, cut into florets   • 1 cup (155g) frozen edamame beans, cooked  • 1 cup (150g) cherry tomatoes, halved   • 4 radishes, sliced  • handful fresh mint leaves, plus extra, to serve  • 2 tbsp. pumpkin seeds  • 2 tbsp. apple cider vinegar  • 2 tbsp. extra virgin olive oil  • 1 tbsp. honey  • ½ cup (70g) blueberries  • salt and pepper  Preheat the oven to 400°F (200°C). Line a baking tray with baking paper and spread the chickpeas over the tray. Rub the chickpeas with 1 tablespoon of olive oil and season with salt and pepper. Place the tray in the oven and bake for 15 minutes until golden.    Meantime, cook the quinoa according to the instructions on the packaging and drain well. Cook the broccoli until just tender and drain well.    Combine the cooked grains, broccoli, edamame, tomato, radish, mint and pumpkin seeds in a large bowl. Season with salt and pepper.     Whisk together the vinegar, oil and maple syrup in a small bowl. Add the dressing to the salad and gently toss to combine. Top with the roasted chickpeas, blueberries and extra mint leaves and serve immediately.  POWER SALAD GF V MP DF
  • 15. WHAT YOU NEED WHAT YOU NEED TO DO SIMPLE CHICKPEA AND TUNA SALAD
  • 16. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 5 mins Cook: 10 mins Nutrition per serving: 186 kcal 6g Fats 18g Carbs 15g Protein 5g Fiber • 14 oz. (400g) can chickpeas, rinsed, drained  • 5 oz. (145g) can tuna in olive oil  • 1 oz. (30g) cocktail gherkins, sliced  • ½ red bell pepper, diced  • ¼ red onion, diced  • 2 eggs, cooked, chopped  • 1 tbsp. parsley chopped, to serve  • salt and pepper  Combine all ingredients, including the oil from the tuna, in a bowl and mix well. Season well to taste with salt and pepper and serve sprinkled with fresh parsley.  SIMPLE CHICKPEA AND TUNA SALAD Q GF DF LC MP
  • 17. WHAT YOU NEED WHAT YOU NEED TO DO LAMB AND CHICKPEA STUFFED PEPPERS
  • 18. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 15 mins Cook: 60 mins Nutrition per serving: 436 kcal 26g Fats 32g Carbs 22g Protein 9g Fiber Preheat the oven to 400°F (200°C). Grease a large roasting tray.     Cut the capsicums in half lengthways. Use a small sharp knife to carefully remove the seeds and membrane. Place the capsicum halves, cut-side up, in the tray.    Heat the olive oil in a large deep frying pan and place over a medium heat. Add the onion and cook for 5 minutes or until soft, then add the garlic and cook for a further minute.    Stir in the Moroccan spice mix, paprika and chili. Add the lamb mince, stirring constantly to break up the mince, and cook for 5 minutes until the meat has browned. Add in the tomato paste and chickpeas, mix well and remove from heat. Cool slightly and season to taste with salt and pepper.    Add the feta cheese into the lamb mixture and stir to combine. Divide the mixture evenly between each of the peppers. Cover the dish loosely with tinfoil and bake for 45 minutes or until the peppers are tender.     Divide between 4 serving plates. Serve immediately with freshly chopped parsley.  • 4 bell peppers  • 1 tbsp. olive oil  • 1 white onion, finely chopped  • 2 garlic cloves, crushed  • 3 tsp. Moroccan spice mix  • 1 tsp. ground paprika  • ½ tsp. dried chili flakes   • 9 oz. (250g) lamb mince  • 4 tbsp. tomato paste  • 14 oz. (400g) can chickpeas, rinsed, drained  • 3.5 oz. (100g) feta cheese, crumbled  • 2 tbsp. parsley, chopped  • salt and pepper  GF MP LAMB AND CHICKPEA STUFFED PEPPERS HP
  • 19. WHAT YOU NEED WHAT YOU NEED TO DO MALAYSIAN CHICKEN SOUP
  • 20. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 35 mins Nutrition per serving: 392 kcal 13g Fats 53g Carbs 19g Protein 1g Fiber • 1 tsp. coconut oil  • 1 tbsp. red curry paste  • 17.5 oz. (500g) potatoes, peeled, chopped  • 4 cups (1l) chicken stock  • ¾ cup (180ml) coconut milk, can  • 17.5 oz. (500g) sweet potatoes, peeled, chopped  • 2 chicken thighs (8oz./230g), skinless, boneless, chopped  • 2 tbsp. fish sauce  • 1 lime, juiced  • chili flakes, to serve  • 4 tbsp. coriander, chopped, to serve  In a large saucepan, heat the coconut oil and the curry paste for 1-2 minutes, stirring constantly with a wooden spoon.    Add the potatoes and chicken stock to the pan and bring to boil. Now turn the heat down and simmer for 10-15 minutes until the potatoes are tender. Take the pan off the heat and blend the soup in a food processor or with a hand blender until smooth.    Now, return the soup to the pan.     Add the sweet potatoes and coconut milk and bring to the boil. Add the chicken to the soup and cook for 15 minutes until the sweet potatoes are tender, stir occasionally.    When ready to serve, add in the fish sauce and lime juice. Serve with chili flakes and fresh chopped coriander.  GF DF MP MALAYSIAN CHICKEN SOUP
  • 21. WHAT YOU NEED WHAT YOU NEED TO DO ONE-POT SEA BASS AND THAI RICE
  • 22. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 45 mins Nutrition per serving: 487 kcal 16g Fats 57g Carbs 31g Protein 9g Fiber For the paste:  • 1 oz. (30g) coriander, leaves picked, stalks reserved  • 1 thumb-sized pieces ginger, peeled  • 2 cloves garlic, peeled  • 1 red chillies, deseeded  • 1 tbsp. sesame oil  • 3 tbsp. tamari soy sauce  • 1 lime, juice and zest  • 7 oz. (200ml) can coconut milk  For the rice:  • 7 oz. (200g) basmati rice  • 4 x 3.5 oz. (100g) sea bass fillets, skin scored  • 2 cups (200g) green beans • 4 spring onions, finely sliced  • 1 red chili, deseeded, sliced  • 1 lime, to serve  Preheat the oven to 400°F (200°C).   Place all the paste ingredients into a food processor or high-speed blender, adding only half of the coriander leaves, and blitz to a smooth consistency. Set aside until needed.  Cook the rice until just cooked, then drain. Transfer the rice into a baking tray and cover with the paste, mix well to combine. Top the rice with the fish fillets and the green beans, then cover with tinfoil and bake in the oven for around 20 minutes, or until fish is cooked through and beans are tender.  To serve, divide between 4 plates, sprinkle with the spring onions, chili and remaining coriander leaves. Serve immediately.  HP GF DF ONE-POT SEA BASS AND THAI RICE MP
  • 23. WHAT YOU NEED WHAT YOU NEED TO DO SESAME ALMOND CHICKEN WITH MISO PUMPKIN PUREE
  • 24. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 15 mins Cook: 35 mins Nutrition per serving: 417 kcal 19g Fats 28g Carbs 39g Protein 7g Fiber • 26.5 oz. (750g) pumpkin, peeled, cut into cubes   • 1 tbsp. olive oil  • ½ cup (55g) almond meal  • 2 tbsp. corn flour  • 1 tbsp. sesame seeds  • ½ tsp. Chinese five spice mix  • ⅓ cup (80ml) light coconut milk  • 17.5 oz. (500g) chicken tenderloins  • 2 tsp. coconut oil  • 2 tsp. white miso paste  • 7 oz. (200g) broccolini  • 7 oz. (200g) green beans  • lemon wedges, to serve  • salt and pepper  Preheat the oven to 400°F (200°C). Line 2 baking trays with baking paper. Place the pumpkin on one of the trays and rub with 1 tablespoon of olive oil. Place the tray in the oven and bake the pumpkin for 25 minutes or until tender.    Meanwhile, combine the almond meal, cornflour, sesame seeds and Chinese five spice mix in a large dish. Place the coconut milk in a separate dish. Taking 1 tenderloin at a time, dip it into the coconut milk to coat, and then dip the chicken into the almond mixture to coat. Place on the earlier prepared tray. Repeat this process with the remaining chicken tenderloins.    Heat the coconut oil in a large non-stick frying pan over medium-high heat. Cook chicken for 2-3 minutes on each side, until cooked through.    Cook the broccolini and green beans in slightly salted water for around 5-7 minutes, until tender.    Place the roasted pumpkin and miso paste in a food processor and blitz until smooth. Season to taste with salt and pepper.    Serve the chicken with the pumpkin puree, cooked beans and broccolini, and lemon wedges.  SESAME ALMOND CHICKEN WITH MISO PUMPKIN PUREE HP GF DF MP N
  • 25. WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN ALLA DIAVOLA
  • 26. WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN ALLA DIAVOLA Serves: 6 Prep: 15 mins Cook: 45 mins + 1 hr Nutrition per serving: 529 kcal 42g Fats 2g Carbs 33g Protein 0g Fiber • 6 chicken legs (2.6 lb./1.2kg)  • 1 tbsp. ground black pepper  • 1 tsp. chili flakes  • 4 tbsp. olive oil  • ¼ lemon  • 4 garlic cloves, crushed  • 2 sprigs rosemary  • salt  Place the chicken legs on a roasting tray and drizzle with lemon juice, then rub with salt, pepper, chili flakes, crushed garlic, and olive oil.     Add chopped rosemary sprigs and set aside to marinade for about 1 hour.    Preheat the oven to 350°F (180°C). Place the chicken in the oven and bake the chicken for 25 minutes, then turn over and bake for a further 20 minutes until golden brown. Once cooked, pour the roast juices over the chicken.    Divide the chicken into 6 portions and serve immediately with your favorite side dishes, e.g. potatoes, salad.  GF DF LC MP HP
  • 27. WHAT YOU NEED WHAT YOU NEED TO DO SLOW COOKER KOREAN BEEF
  • 28. WHAT YOU NEED WHAT YOU NEED TO DO SLOW COOKER KOREAN BEEF Serves: 8 Prep: 10 mins Cook: 8.5 hrs Nutrition per serving: 305 kcal 10g Fats 18g Carbs 38g Protein 1g Fiber • 3 lb. (1.3kg) stewing beef, cut into chunks  • 2 tbsp. cornstarch • 1 tbsp. sesame seeds  • 6 spring onions, thinly sliced    For the sauce:   • 1 cup (240ml) beef stock  • ½ cup (120ml) tamari soy sauce  • ½ cup (100g) coconut sugar  • 4 cloves garlic, minced  • 1 tbsp. sesame oil  • 1 tbsp. rice wine vinegar  • 1 tbsp. ginger, grated  • 1 tsp. Sriracha sauce  • ½ tsp. onion powder  • ½ tsp. black pepper  In a large bowl, mix together all the sauce ingredients and stir well to combine.     Place the beef in the slow cooker and cover with the sauce mixture. Place the lid on the slow cooker and cook on a low heat for 8 hours or on a high heat for 4 hours.    Once the beef has finished cooking, mix the cornstarch and ¼ cup water and stir into the slow cooker to thicken the sauce.     Cover and cook on high heat for another 30 minutes, or until the sauce has thickened.    Serve immediately, garnished with green onions and sesame seeds.    Serving suggestion:  • Rice   • Steamed vegetables  GF DF LC MP HP
  • 29. WHAT YOU NEED WHAT YOU NEED TO DO PAPAYA AND TURMERIC SMOOTHIE
  • 30. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 5 mins Cook: 0 mins Nutrition per serving: 262 kcal 4g Fats 48g Carbs 13g Protein 3g Fiber • ½ medium papaya (5 oz. /150g) peeled, chopped  • 1 banana  • 1 ½ cup (350ml) coconut milk, carton  • ½ tsp. ground turmeric  • ½ lime, juice  • 2 tbsp. honey  • 1 scoop (25g) vanilla protein powder  • 1 cup ice  Place all ingredients in a high-speed blender and blitz until smooth.     Divide between 4 glasses and serve immediately.   PAPAYA AND TURMERIC SMOOTHIE GF DF V Q
  • 31. WHAT YOU NEED WHAT YOU NEED TO DO CINNAMON ROLL PROTEIN BARS
  • 32. WHAT YOU NEED WHAT YOU NEED TO DO Makes: 16 Prep: 15 mins Chill: 30 mins Nutrition per serving: 98 kcal 6g Fats 8g Carbs 5g Protein 1g Fiber • ½ cup (45g) protein powder  • 1 cup (90g) rolled oats  • 1 tsp. ground cinnamon  • 2 tbsp. coconut oil, melted  • ½ cup (100g) almond butter  • ¼ cup (60g) honey  • ½ tsp. vanilla extract  • sea salt flakes to garnish  Place the protein powder, cinnamon and rolled oats into a food processor and blitz together until the oats turn into powder.    Add the melted coconut oil, almond butter, honey and vanilla extract into the food processor and blitz again until it forms a sticky dough. If it feels too dry, add 1 tablespoon of water and blitz again.    Line a 20x30cm baking tin with parchment paper and scoop the protein bar mixture into the tray, pressing it down with a spoon. Sprinkle with sea salt flakes and place in the freezer for 30 minutes.    Cut the mixture into 16 protein bars and store in an airtight container, in the fridge for up to 7 days.  CINNAMON ROLL PROTEIN BARS LC MP V N
  • 33. WHAT YOU NEED WHAT YOU NEED TO DO KETO LEMON MUG CAKE
  • 34. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 1 Prep: 5 mins Cook: 2 mins Nutrition per serving: 469 kcal 35g Fats 19g Carbs 14g Protein 10g Fiber • 2 tbsp. butter, melted, cooled  • 1 egg  • 1 tsp. grated lemon rind  • ¼ cup (25g) coconut flour  • 1 tbsp. ground almonds  • 2 tsp. xylitol  • ½ tsp. baking powder   • 2 tbsp. almond milk  • 1 tbsp. lemon juice  • 2 tbsp. Greek yogurt, to serve  Whisk together the melted, cool butter, egg and lemon rind in a small bowl. Add the flour, almond, xylitol, baking powder, milk and juice. Stir well to combine.  Transfer the mixture into a 1 cup (240ml) sized heat proof mug and microwave on high for 2 minutes. Remove from the microwave and set aside for 30 seconds.     Top with the coconut yogurt and serve immediately.  KETO LEMON MUG CAKE V Q