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STUFFED CAPSICUMS – PHASE 3

INGREDIENTS 2 capsicums200 grams paneer1 small onion diced1 tomato choppedSalt to tasteBlack pepper to tasteOregano to tasteParmesan cheese to tasteA bit of olive oil just to grease the pan DIRECTIONS Preheat over to 180 degrees Celsius.Cut the capsicums into half and scoop the seeds.In a pan add a bit of olive oil just to grease the pan.Add chopped onions, chopped tomatoes and paneer.Allow it to cool.Once cooled, fill the capsicum with the paneer mixture and sprinkle parmesan cheese on top.Place on an oven tray and bake until golden brown. Serves 1

BROWN LENTIL BOLOGNAISE – PHASE 3

INGREDIENTS 1/2 cup brown lentils soaked overnight3 cloves garlic chopped1/2 onion chopped6 chopped tomatoes or 1 can tomatoes3/4 cup chicken stock1 bay leafSalt to taste1 tablespoon olive oil DIRECTIONS In nonstick pan heat oil.Fry garlic and onion till translucent.Add the lentils, tomatoes, bay leaf and stock.Simmer on low heat for approx 20 mins.Add salt to taste. Serves 2 By Helen Wu

CHOCOLATE TREAT BALLS – PHASE 3

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 &...

ZUCCHINI FRITTATA – PHASE 2

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...

WATERMELON PIZZA – PHASE 2 OR 3

INGREDIENTS 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...

CUCUMBER COTTAGE CHEESE CANAPES – PHASE 2 OR 3

INGREDIENTS 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

MATCHA ALMOND & AVOCADO ICE CREAM – PHASE 3

INGREDIENTS 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

CHOCOLATE PROTEIN PANCAKES WITH MIXED BERRY COULIS – PHASE 3

INGREDIENTS 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

VANILLA AND BERRY CHIA TRIFFLE – PHASE 3

INGREDIENTS 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