CHOCOLATE TREAT BALLS – PHASE 3

14232399_10154511843194581_4970292348904922139_n
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

Read more...

ZUCCHINI FRITTATA – PHASE 2

bd022f34-80d7-4999-82ba-886248d0fa85

INGREDIENTS

1 whole egg
1 egg white
1/2 zucchini
1/4 onion
1/2 tablespoon of light cooking cream (from your daily dairy allowance)
1/2 teaspoon of low fat cottage cheese

DIRECTIONS

Pre-heat oven to 180 degrees
Finely chop the onion and zucchini.
Combine egg, egg white and cream in a bowl and whisk.
Gently mix the vegetables through the mix.
Pour into a ramekin and top with a dollop of cottage cheese.
Bake for 20 to 30 minutes or until golden brown on top.

THERMOMIX DIRECTIONS

Pre-heat oven to 180 degree Celsius.
Place onion and zucchini into bowl and chop for 15 seconds, speed 8.
Add egg, egg white and cream to bowl and mix for 30 seconds, speed 4.
Pour into a ramekin and top with a dollop of cottage cheese.
Bake for 20 to 30 minutes or until golden brown on top.

Note: Other Phase Two vegetables could be added for variety or a different flavour.

Serves 1

By Naomi Riley

Read more...

WATERMELON PIZZA – PHASE 2 OR 3

INGREDIENTSpizza

Dressing:
1/4 cup balsamic vinegar
1 tablespoon stevia

Pizza:
1 large seedless watermelon
1/2 cup packed rock salad
1/4 cup skimmed cottage cheese (phase 2) or crumbled feta and olives (phase 3)
1/4 cup thinly sliced red onions
1/4 cup cherry tomatoes, halved

DIRECTIONS

For the dressing:
In a small saucepan, whisk together the balsamic vinegar and stevia.
Cook over medium-high heat until reduced by half and syrupy. Set aside.

For the pizza:
Slice a 3/4-inch-thick disc of watermelon from the middle of the fruit and remove the rind.
Cut the disc into 6 slices (wedges), and then assemble the wedges back into a circular shape.

Sprinkle the rocket salad, cottage cheese or feta depending if you are on phase 2 or 3, red onions and cherry tomatoes evenly over the watermelon wedges.
Drizzle the dressing on top.

Approximately 2-3 servings

By Jess Arroyo

Read more...

CUCUMBER COTTAGE CHEESE CANAPES – PHASE 2 OR 3

INGREDIENTSIMG_0137

Onion
Tomato
Ginger
Green chillies
Salt
Oregano
Melba toast crushed into a powder form
Cucumber
100 grams skimmed milk cottage cheese
Stevia  (optional)

DIRECTIONS

Saute chopped onions and tomato in a non stick pan with water for phase 2 or use oil for phase 3.
Add salt, ginger paste, stevia and green chillies to it.
Cook all until it forms a puree with onion chunks.
Once cool mix cottage cheese to it.
Cut the cucumber slices and  place the puree on the slices.
Top up with oregano seasoning

Approximately 1 serving

By Jiya Ghafar

Read more...

MATCHA ALMOND & AVOCADO ICE CREAM – PHASE 3

INGREDIENTSmatcha

1 avocado
1 tablespoon lime juice
Sprinkle of sea salt
2 teaspoons matcha powder
1 teaspoon ground ginger
1/2 cup milk
1 tablespoon almond stevia drops (which can be purchased at www.lesswithjess.com.au/products)

DIRECTIONS

Mix all in a processor and then place into freezer.
Bring out every half hour and mix it.
It’s real creamy and just like ice cream!
Serve chilled.

Makes 1 serving

By Helen Wu

Read more...

CHOCOLATE PROTEIN PANCAKES WITH MIXED BERRY COULIS – PHASE 3

INGREDIENTSunnamed (1)

Pancake Recipe:
1 scoop chocolate protein powder
1 tablespoon soaked chia
2 tablespoons cream
2 egg whites

DIRECTIONS

Mix all ingredients and fry large spoonfuls on non stick pan.
Optional to use olive oil or butter.

INGREDIENTS

Mixed Berry Coulis:
Handful mixed frozen berries
Few drops of the blueberry liquid stevia drops

DIRECTIONS

Microwave berries till they soften.
Add few drops of pure stevia or blueberry liquid stevia drops.

Drizzle over Pancakes!

Makes 4 serving

By Helen Wu

Read more...

VANILLA AND BERRY CHIA TRIFFLE – PHASE 3

INGREDIENTSunnamed (1)

Cream
Few drops of vanilla stevia drops
berries of your choice
Chia seeds soaked overnight in water

DIRECTIONS

Whip cream with a few drops of vanilla flavoured stevia drops.
In a glass layer some cream then add berries and chia seed pudding.
Alternate layers until glass is filled.
Serve chilled.

Makes 1 serving

By Helen Wu

Read more...

BAKED ZUCCHINI FRIES – PHASE 3

Chicken-Enchiladas-Zucchini-Fries-Fettuchini-Alfredo-043-e

INGREDIENTS

5 x zucchinis
200 grams of skimmed cottage cheese (100 grams for Phase 2)
Parmesan cheese
Salt
Black pepper
1 Melba toast
Garlic

DIRECTIONS

Split zucchini into parts.
Make a paste of cottage cheese, salt, black pepper,crushed garlic and little water.
Dip each slice of zucchini in the paste and coat it completely from both the sides.
Roll the zucchini strips in crushed melba toast powder to make crisp.
Garnish the strips with some Parmesan cheese.
Baked in oven till golden brown.

Makes 1 serving

By Ankita Jain

Read more...

BROCCOLI AND SKIMMED COTTAGE CHEESE SOUP – PHASE 3

INGREDIENTSunnamed

200 grams skimmed cottage cheese
3 leeks (white part only) chopped
1 teaspoon thyme
4 cups broccoli florets
4 & 1/2 cups vegetable stock
1 pinch pepper
1 pinch salt (optional)

DIRECTIONS

Finely chop the broccoli and wait half an hour.
Then place the leeks in a large saucepan and saute over medium heat for 10 minutes, with 1 to 2 teaspoons of water to keep the leeks from sticking to the bottom of the pan.
Add the thyme and cook for another minute, then add the broccoli and the vegetable stock. Bring the mixture to a boil over high heat, then reduce the heat to medium.
Continue to cook the mixture, covered, until the broccoli is tender (about 10 minutes). Add the skimmed cottage cheese right at the end.
Puree the soup and then season with pepper and salt, if desired..

Makes 4 serving

By Amy Rupa

Read more...