19Oct
08Oct
BROCCOLI AND SKIMMED COTTAGE CHEESE SOUP – PHASE 3
INGREDIENTS
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...
05Oct
MIXED BERRY AND CHIA JAM – PHASE 3
INGREDIENTS
3 tablespoons chia 1 cup mixed frozen berries 1/4 cup water 1 tablespoon stevia 1 tablespoon lemon juiceDIRECTIONS
Blitz water and berries till a thick but wet consistency. Add stevia and lemon juice. Mix through Chia seeds and place in bowl or cup in fridge for minimum 3 hours until Chia seeds all expand. Use as a...
03Oct
EASY SPINACH & EGG WHITE OMELETTE – PHASE 3
INGREDIENTS
3 egg whites 1 Tbsp. water 1 cup baby spinach 1 tsp. olive oil salt & pepper ¼ cup low-fat cottage cheese sprinkle of freshly grated Parmesan cheese, if desired diced tomatoes, for servingDIRECTIONS
In a medium bowl, whisk together egg whites and water. Season with salt and pepper. In a nonstick skillet, heat oil over medium-high heat. Add...
03Oct
SKIM MILK COTTAGE CHEESE PANCAKES – PHASE 3
INGREDIENTS
200 grams of skimmed milk cottage cheese 6 eggs 1 packet stevia ½ tsp cinnamonDIRECTIONS
Put all ingredients in a blender or magic bullet. Blend until smooth. Let rest for 2 minutes so the bubbles can settle. Pour ¼ of the batter into a hot pan greased with butter or coconut oil spray. Cook for...
22Sep
CHOCOLATE CHIA PROTEIN SHAKE – PHASE 3
INGREDIENTS
1 scoop chocolate whey based protein powder 1 cup water 1 tablespoon ChiaDIRECTIONS
Mix protein powder with water and top with Chia. Makes 1 serving By Helen Wu
18Sep
BAKED LENTIL FINGERS – PHASE 3
INGREDIENTS
200 gm bengal gram split lentil or any of your choice (soaked) Salt Cumin seeds Asafoetida (spice) Olive oilDIRECTIONS
Grind the soaked lentil till smooth paste. Not too thick and not too lose Add salt, cumin seeds and asafoetida Steam in any mould of your choice Once steamed fully, demould the lentil cakes Grease or coat the cakes with...
12Sep
TUNA & CAULIFLOWER SOUP – PHASE 3
INGREDIENTS
200 grams tuna chunks 1 teaspoon tomato paste Spinach Cauliflower 1 and a half cup of stock cubes Some spices of your choice, black pepper, paprika and mixed herbsDIRECTIONS
Bring stock cubes to boil then add cauliflower,let it steam add spices cook for 5 mins. Add tuna and till it cooks. At last step add the spinach and cook for...
12Aug
