lactose free

Food

Recipe: Apple Cinnamon Mug Cake

Makes 1 serve
Carbs 31g / Fat 10g /Protein 10g / Calories 337


Ingredients

  • 1tbsp coconut flour
  • 1tbsp almond flour
  • 2g natvia
  • 1/2tsp cinnamon
  • 1.5tbsp almond milk
  • 1 egg
  • 1 green apple

Method

1. Combine all the dry ingredients in a mug, stir
2. Add in almond milk and an egg, stir again
3. Use a hand-held grater to grate a green apple (obviously exclude the core haha)
4. Add the grated apple into the mug and stir
5. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). Watch during the process to make sure it doesn’t overflow.
6. Serve with cinnamon!

Food

Recipe: Macadamia & Choc Squares

So this started off as a basic idea, which I changed about 5 times before I was happy with the final outcome, and I am so glad I did because ohhh boy these are amazing (if I may say so myself). Not something to consume every single day, but a much better dessert option than most things you'll find in a store. Enjoy!


Makes 12 slices
(per 1) Carbs 50g / Fat 31g / Protein 8g / Calories 488


Slice Ingredients

  • 20 large dates (pitted)

  • 2 cups of raw cashews

  • 2 cups of desiccated or shredded coconut (with the lowest fat content you can find)

  • 5 tbsp cocoa (or cacao) powder

  • 2 tbsp cacao nibs

  • 1 tbsp honey or rice malt syrup

  • 2 tsp vanilla essence

  • roughly 3/4 cup of water

  • 1/2 cup of macadamias

'Ganache' Ingredients

  • 200g (7 oz) dark chocolate (or cacao. We are talking over 80% cocoa here, not milk chocolate)

  • 150g (7 oz) coconut cream

  • 1 tbsp honey or rice malt syrup

Instructions

  1. Place cashews, coconut, dates, cocoa (or cacao), cacao nibs, rice malt syrup and vanilla essence into a food processor. Turn on the processor and allow the ingredients to be broken down.

  2. Once they are no longer whole begin adding in small amounts of water until the mix is able to hold itself together and forms a ball in the processor.

  3. Remove the mix from the processor and mix through 1/2 a cup of macadamia nuts (chopped or whole, your choice)

  4. Take a baking tray (lined with baking paper), or square muffin tray (each square lined with a small amount of coconut oil) and firmly press the mix into the tray, place this in the fridge.

  5. Now to make the 'ganache' topping take a double-boiler, or a saucepan with water in it and a bowl sitting over the top, keep on a low heat so the water in the pot can simmer. In the bowl place the coconut cream, dark chocolate and sweetener of your choice (rice malt syrup or manuka honey). Keep the water at a low temperature and stir the mix occasionally until it is fully melted and mixed together well.

  6. Remove your base ingredients from the fridge and pour the 'ganache' topping over the base. Place back in the fridge for an hour (or until completely cooled) before serving.

  7. Best stored in the fridge.

Food

Recipe: No-Nonsense Chicken Noodles

chickennoodle.jpg

I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.


Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


Ingredients

  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)

Method

  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!

Food

Recipe: Superfood Snack Salad

This salad seriously packs a punch and is great to eat as a snack during work, it's high in protein and good fats to keep you feeling full and content. If you so desire you can also serve it with some brown rice.

This recipe has been adapted from our GET LEAN: Nutrition eBook. The GET LEAN eBook has 3 different ways of creating each recipe according to what best suits your body type. For the purpose of posting it on the blog I will be adapting it to one-size-fits-all. If you wish to see the whole recipe plus 24 others and heaps of nutritional information on food and how to eat better make sure you pick up a copy of the eBook!


Makes 1 serving
Carbs 33g / Fat 23g /Protein 13g / Calories 390


Ingredients

  • 1/2 cup kale
  • 1/2 cup spinach leaves
  • 1/2 cup cucumber
  • 1/2 cup green beans
  • 1/4 avocado
  • 20g pumpkins seeds
  • (optional) 20g sunflower seeds
  • 1 tbsp chia seeds

Serve with

  • Juice of 1/2 a lime
  • (optional) 1/4 cup brown rice

Method

  1. Wash vegetables and then cut up the cucumber and green beans
  2. Place them all into a bowl to serve
  3. If packing up the salad to take to work wrap the lime and avocado separately and cut/serve them with the salad when you are ready to eat it.

Food

Recipe: Basic Breakfast Bowl

There's something I really love about cooked apple, I think it may stem from my love of apple pie as a child, that's why there's something so great about having it for breakfast. This is usually more of a weekend breakfast for me, but I had some spare time this morning so decided to whip it up! It's incredibly simple and I love the taste.


Makes 1 serving
Carbs 62.5g / Fat 12.5g / Protein 7.3g / Calories 352


Ingredients:

  • One apple (sliced)
  • 1 banana (sliced)
  • 1.5 tbsp coconut sugar
  • 1 tbsp shredded coconut
  • 2 tbsp chia + flaxseed mix

Method:

  1. Chop the apple up and lightly dust the sides with the coconut sugar
  2. Place the apple pieces in a frying pan/skillet on a medium heat until they are golden brown all over and soft to the touch (this takes about 10 minutes for me usually)
  3. Place the apple pieces, banana, shredded coconut and chia+flaxseed mix into a bowl and enjoy!