CHOCOLATE TREAT BALLS – PHASE 3

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INGREDIENTS

1/2 medium-large cauliflower
4 tblspns cocoa or cocao powder
2 1/2 Tspn of stevia or to taste
1 1/2 tblspns of apple butter (used to bind mixture, but not make it too wet)
Extra cocoa or cocao powder for rolling

DIRECTIONS

Grate or use food processor to turn cauliflower into rice like consistency.
Place in a bowl, cover with boiling water & cook on high in the microwave for 5 mins.
Drain & place in clean tea towel.
Being careful not to burn hand, ring as much water out as you can possibly get- you want the cauliflower dry as you can get it.
Place in a bowl & mix in cocoa/cocao powder & stevia.
Add apple butter to combine ingredients but not make mixture too wet.
Using dessert spoon full roll into a ball then into extra cocoa/cocao powder.
Place in freezer to set.
Store in fridge.
Please note –  For those craving chocolate at that time of the month.
Here is a low guilty solution.
As this has no protein in them and only 10% of your fruit allowance per ball you could potentially use them as a snack.

By Renee Soper

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COTTAGE CHEESE AND APPLE CIDER VINEGAR – PHASE 2 AND 3

INGREDIENTSFresh-Ginger-Vinaigrette

1 tablespoon of cottage cheese
1 teaspoon of mustard powder
1 tablespoon of minced garlic
1 teaspoon minced ginger
Sprinkle of salt
1 tablespoon of apple cider vinegar
Splash of water

DIRECTIONS

Mix all ingredients together and serve as a dressing over meat / chicken or salad.

Approx 1 serve

By Rebecca Davidson

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PASTA SAUCE / BOLOGNESE – PHASE 2 AND 3

pasta-sauce

INGREDIENTS

80 grams – Tomato Paste
3 Tablespoons – Apple Cider Vinegar
1 Tablespoon – Lemon Juice
1/4 teaspoon – Celery Salt
1/2 teaspoon – Paprika
1/4 teaspoon – Mustard Powder
1/4 teaspoon – Onion Powder
1/4 teaspoon – Garlic Powder
Tiny Pinch – Nutmeg
Tiny Pinch – Clove
Stevia to taste

DIRECTIONS

Dissolve spices in the vinegar and lemon juice. Then add the Tomato Paste and mix thoroughly.

If needed: Add additional lemon juice, vinegar, or a little bit of water until it reaches your desired thickness.

By Jess Arroyo

 

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STUFFED EGGPLANTS – PHASE 3

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PRECOOKING METHOD:
Line a tray with baking paper
Season with salt, pepper and cumin powder
Cut eggplant in half and place with white facing upwards
Spray lightly with oil
Season to your liking the tops with salt, pepper, cumin powder and harissa spice (available from the supermarket, no sugar or additives)
Place in oven at 180 c for 40 to 50 minutes ( depends on size of egg plant).

FILLING & INGREDIENTS

2 tbsp of oil
5 cloves of garlic
2 onion finely diced
1 tbsp of mixed herbs
Chilli to your taste
3 tbsp of chicken stock powder  and cook well.
Dice 300 gms of mushroom and add to this mix and cook well
Add 1 kg of meat mince (I used beef) and  cook well
Once cooked stir through some pasta sauce only 2 -3 tbsp don’t make it too watery.

DIRECTIONS

Check eggplant if centre is soft take out of oven.
Scoop the centres out into a bowl.
Weigh your meat mix for 4 portions and mix the scooped out eggplant mix with the meat.
Fill the egg plant up and sprinkle with 20 grams of cheese.
Return to oven for another 5-10 minutes
Take out and serve as is or with a tablespoon of yoghurt mixed with a dash of cumin.

 

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TERIYAKI SALMON ON ASPARAGUS SPEARS – PHASE 3

INGREDIENTS496e2750-eb75-4ae0-abc1-c1fcaf03074d

Bunch of asparagus
2 cloves of garlic chopped
1 heaped teaspoon grated fresh ginger
Pinch of stevia
1 tablespoon tamari
1 tablespoon olive oil
200g salmon

DIRECTIONS

Heat oil in pan.
Add half the garlic and asparagus Spears.
Toss till gently cooked being careful not to overcook.
Place onto serving plate.
Bring pan back to heat.
Add remaining garlic and ginger.
Add salmon steak.
Cover with lid to allow salmon to cook evenly through.
Approx 3 mins.
Remove lid and turn off heat.
Add stevia and tamari.
Serve salmon and sauce over bed of asparagus.
Serve hot.

Makes 1 serving

By Helen Wu

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CREAMY RANCH DRESSING – PHASE 2 AND 3

Ranch Dressing

INGREDIENTS

100 grams low fat cottage cheese
¼ cup beef stock
½ tsp gralic salt
½ tsp onion powder
½ tsp dill
½ tsp garlic powder
½ tsp paprika
½ tsp ground pepper

DIRECTIONS

Add everything together in a blender and mix until smooth.
Adjust seasoning to taste.
*note: each serve of dressing is approx 20g protein.
The less you use, the less of your protein serve you use.

Approx 6 serves

By Mel Wishart

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