vegetarian

Food

Recipe: Falafel Meal Prep Pack

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(per serving) 409kcal / 20 P / 46 C / 14 F

Okay, so, these are currently my go-to afternoon meal! The salad preps and stores well, and if you like, you can cook the falafels and pita chips fresh each time because they don’t take long at all! If you’re planning on using this as meal prep store the falafel and chips separately from the salad so that you can reheat them without heating up the salad.


Ingredients

  • 1 (220g) packet of falafel (I used these)

  • 2 tomatoes

  • A large whole meal pita bread (I used this) - one pita can be used for 4 servings

  • 1 cucumber

  • 30g feta cheese

  • 1/4 red onion

  • 3 tbsp hummus (1 per serve)

  • Baby spinach leaves

Method

  1. Preheat oven

  2. Slice large pita bread up into 8 pieces (2 pieces per serving of falafel meal prep)

  3. Place pita in the oven to turn into ‘chips’

  4. Heat up a skillet, spray some cooking spray, and put falafels on to cook

  5. While falafels and pitas are cooking we will create the salad

  6. In a bowl combine red onion, tomato, cucumber and feta, and stir

  7. Serve salad with baby spinach leaves

  8. Remove pita from the oven and falafels from pan

  9. Place with salad and serve with hummus

Food

Recipe: Ultra Low Carb Smashed Avo on Toasted Pumpkin

(per slice) 764kcal / 7.5 P / 3 C / 36 F

I created this recipe purely because I got a new Garlic and Rosemary Olive Oil I wanted to try. I wanted to put it with something that wouldn't require me to cook it so I could experience the full flavour. 


Ingredients

  • Two slices of butternut pumpkin

  • 1/2 an avocado

  • Rosemary & Garlic Olive Oil (here) - or normal will work :)

  • 50g feta

  • Handful of walnuts

Method

  1. Preheat grill, or use your oven's grill feature at 215C (420F)

  2. Line a tray with baking paper and place 2 slices of pumpkin on

  3. Do not add anything to the pumpkin, we do not want it to go too soft while cooking! Cook for 15-20 mins, keep an eye on it. The skin should brown.

  4. While the pumpkin is cooking place the avocado and feta in a bowl and mash with a fork.

  5. Separately, chop the walnuts up into small pieces.

  6. Once the pumpkin is finished remove it from the oven and place the pieces on a plate

  7. Add avocado and feta mix on top

  8. Drizzle olive oil over the avocado

  9. Sprinkle walnuts on top to finish!

Food

Recipe: High Protein Double Choc Cookies

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Sometimes you just want to have a treat! I decided to try and make some cookies that were relatively high in protein and had the absolute minimal amount of sugar possible. The only sugar in them is the small amount in the peanut butter and the dark chocolate, choose your brands carefully, as it can cause the macros to fluctuate.

Makes 10 cookies

(per 1) 14g Carbs / 14g Fat / 13g Protein / 164 Cals


Ingredients (check links to see which ones I used)

Method

  • Preheat oven to 180C (350F)
  • You will need two mixing bowls, let's call them mixing bowl 'A' for dry goods, and mixing bowl 'B' (a glass bowl) for liquids
  • Place mixing bowl 'B' on top of a saucepan of water, and set the heat to high (this will allow the water to bowl underneath and heat up the glass mixing bowl).
  • While bowl 'B' is heating up, place 1 cup of oats into a blender or food processor to process down to a flour.
  • Place blended oats, the other 1/2 cup of oats, protein powder, cacao powder, salt, and baking powder into mixing bowl 'A' - stir together
  • Head back over to bowl 'B', which should now be warm, and put in butter and stevia, stir these until they are melted, then bring the bowl back over to the bench
  • In bowl 'B' place the egg, vanilla extract, and milk and stir together.
  • Now slowly pour the contents of bowl 'A' (the oats/protein powder etc) into bowl 'B' - do it a bit at a time, and stir as you go.
  • The mixture should become thick enough that you're able to easily roll it into balls.
  • Chop up 6 squares of dark chocolate and mix them through (optional).
  • Line a baking tray with baking paper
  • Take some mixture with hands and roll it into a ball that's about 1" in diameter
  • Press the batter onto the baking paper (you may need 2 trays)
  • Cook in the oven for 6 minutes (fan-forced oven time), or up to 10 minutes if you prefer crunchy cookies.
  • Remove and cool on a wire rack

Food

Recipe: Chicken Pesto Gnocchi

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A simple little gnocchi recipe, and, we're going to cook gnocchi the wrong way on purpose :p
I love to cook gnocchi on a pan to give it a different texture, feel free to cook it the traditional way if you please!


Makes 2

(per 1) 52g Carbs / 28g Fat / 50g Protein / 648 Cals

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Ingredients

  • 200g gluten free gnocchi
  • 3 tbsp pesto
  • 250g shredded BBQ chicken
  • 1/2 cup water
  • 1 tbsp olive oil
  • 100g shredded light mozzarella cheese
  • 2 large handfuls of baby spinach leaves

Method

  1. Place olive oil in pan with gnocchi (yep)
  2. Allow gnocchi to cook for around 5 minutes and add in 1/2 cup of water and stir the gnocchi around so more of the surface can touch the pan. This is simply to give it a different texture, you can boil it if you prefer.
  3. After another 5 minutes add in shredded chicken, pesto and baby spinach leaves
  4. Cook for another 10 minutes before adding in shredded cheese
  5. Let it cook with the cheese for approximately 2 minutes (just until the cheese is melted), then remove from the pan and serve.
 

Food

Recipe: Keto Fudge Slice

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Another keto recipe, this is more of a treat/dessert style recipe! Please note which kind of maple syrup I'm using (it's a low carb one, not regular)


Makes 12 servings

(per 1) 2g Carbs / 19g Fat / 3g Protein / 197 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1/2 cup coconut oil
  • 1/2 cup almond butter
  • 1/4 cup cacao powder
  • 1/4 cup sugar free maple syrup
  • 75g grass-fed unsalted butter

Method

  1. Place coconut oil, almond butter, and butter into a bowl
  2. Melt in the microwave for approximately 1-1.5mins
  3. Stir, and add in cacao powder and maple syrup
  4. Line a tray or glass container with baking paper
  5. Pour mixture into container and place in the fridge for 2-3 hours before serving.
  6. Keep stored in the fridge
 

Food

Recipe: Choc Coconut Fat Bombs

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If you're doing keto and are finding it hard to hit your fat target for the day, fat bombs are a great way to help you get there. 


Makes 15

(per 1) 1.5g Carbs / 18.5g Fat / 2g Protein / 181 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1 cup cream cheese
  • 1 cup unsalted butter
  • 1/3 cup shredded coconut
  • 3 tbsp cacao powder
  • 1 tsp sweetener (eg Stevia/Natvia)

Method

  1. Place the cream cheese and butter in a bowl, then microwave them until soft
  2. Stir until completely melted
  3. Now add in coconut, sweetener, and cacao
  4. Stir again
  5. Line a container with baking paper
  6. Pour mixture into container
  7. Allow mix to set in the fridge
  8. Remove and slice up into 15 pieces
  9. Keep stored in the fridge
 

Food

Recipe: Choc Coconut Bark

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No macro info because it will change depending on how much you have

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Ingredients

  • 1 block 90% dark chocolate
  • Shredded coconut
  • Almond flakes

Method

  1. Melt the block of dark chocolate
  2. Cover a baking tray with baking paper
  3. Pour melted chocolate onto tray and spread it out thinly
  4. Sprinkle coconut and almond flakes over the top
  5. Freeze before eating, keep stored in the freezer
 

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Food

Recipe: Balancing Slice (Keto + Vegan)

I'm calling this the balancing slice because it contains Maca which is fantastic for balancing your hormones, and psyllium husk which is great for balancing your... (hmm, politely) digestive system!


Makes 6 slices
(per 1) Carbs 7g / Fat 18g / Protein 3g / Calories 189


This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 tbsp coconut oil butter (example)
  • 2 tbsp almond butter
  • 1 tbsp macadamia oil
  • 1 tbsp maca powder
  • 3 tbsp psyllium husk
  • 4 tbsp shredded coconut
  • 1/2 tsp unsweetened vanilla extract
  • 2 drops liquid sweetener

Method

  1. Place a saucepan on low heat on your stove with coconut oil butter and almond butter
  2. Melt the coconut oil butter and almond butter, then add macadamia oil, vanilla, sweetener and stir.
  3. Once this is mixed add the maca powder, psyllium husk and shredded coconut and mix together well.
  4. Line a small container with baking paper and pour mixture in.
  5. Allow to set in the freezer for approximately 1 hour prior to eating. Best stored in fridge or freezer.

Food

Recipe: Easy Fat Pizza Base

I've tried a few low carb pizza options before (back when I was low carb, but not when I was Keto) and I've never found an option which I loved. I created a cauliflower base back when I put together the Nutrition Guide eBook, and since then haven't found an option I liked better.. UNTIL NOW!!! This low carb base took a few experiments to create, but it turned out better than I expected! Pizza recipes coming soon ;)


Makes 1 Small Base (2 servings in my opinion)

(per serve) Carbs 3g / Fat 21.5g / Protein 10g / Calories 232


Ingredients

  • 1/2 cup cream cheese
  • 1 cup shredded mozzarella
  • 1 pinch smoked salt flakes (or Himalayan salt)
  • 1/2 tsp garlic powder
  • 1 egg white
  • 1/2 cup almond flour (potentially more, read on)

Method

  1. Preheat oven to 215C (420F)
  2. Place cream cheese and mozzarella in a bowl and microwave for approximately 1 minute (until they are melted)
  3. Remove cheeses from microwave and stir (the mixture will stick together slightly)
  4. Add salt flakes and garlic powder, stir again
  5. Add in 1 egg white and almond flour and mix through well. The mixture should now be very similar to a dough, just not so heavy. You should be able to handle it with relative ease (see image below). If it's not, add a little more almond flour until the mix is slightly less sticky and more of a dough consistency.
  6. Line a pizza tray or baking tray with baking paper
  7. Place the 'dough' mixture on top and press out until it's about 20cm in diameter (you can also roll the edges inwards to get a more raised crust).
  8. Cook in the oven for 15mins until golden, remove and add toppings of choice and re-cook (for another 15-20)! More pizza recipes with low carb topping ideas coming soon!

Food

Recipe: No Bake Macadamia Pecan Slice

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These are actually addictive! You've been warned.


Makes: 10 slices
(per slice) Carbs  3g / Fat 26.4g / Protein 2.5g / Calories 250

This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 cups macadamia nuts
  • 2 tbsp almond butter
  • 2 tbsp coconut oil
  • 2 scoops (2 grams) stevia
  • 10 pecans

Method

  1. Place macadamia nuts into a food processor and break them down into fine pieces
  2. Tip the macadamias into a mixing bowl and add in the almond butter, coconut oil and stevia
  3. Mix together well
  4. Take a baking tray and line it with baking paper
  5. Tip the mixture into the baking tray and press it up to one side (the mixture should be thick enough to want to hold together, it should not be runny and should not take up a large amount of the baking tray)
  6. Evenly spread the 10 pecans on top (as guidelines to where you will cut the slice
  7. Place in the freezer for 1-2 hours before eating, and keep stored in the freezer

Food

Recipe: Coconut + Almond Fat Bombs

Makes: 15 fat bombs
(per 1) Carbs 1.9g / Fat 13g / Protein 3g / Calories 136

This recipe is created for ketogenic diets. If you are not on a ketogenic diet the macronutrient ratio in this recipe may not suit you!


Ingredients

  • 50g (~1.7 ounces) unsalted butter
  • 400g (~14 ounces) ricotta
  • 1 scoop stevia
  • 1 tbsp psyllium husk
  • 1/3 cup shredded coconut
  • 3/4 tsp cardamom
  • 1/2 tsp unsweetened vanilla extract
  • For rolling:
    • Coconut oil
    • Almonds
    • Spare shredded coconut

Method

  1. Place a saucepan on a very low heat on the stovetop with unsalted butter in it.
  2. Once butter is melted add the ricotta and stir until the ricotta melts into the butter
  3. Add in a scoop (the tiny scoop it comes with, or a 1g sachet, not a spoon-worth) of stevia and 1/3 cup of shredded coconut (1/2 at a time is easiest) and mix through the ricotta.
  4. Add psyllium husk and mix through.
  5. Add in cardamom and vanilla extract and mix well until the ingredients start to form a 'dough ball'
  6. Turn off the stove and allow the mixture to cool for approximately 10 minutes before handling.
  7. While the mixture is cooling set up a tray to place the finished fat bombs on. A tray or plate with baking paper on top will do just fine (just make sure it can fit in your fridge).
  8. Once the mixture has cooled enough to handle place some coconut oil on your fingertips (so the mixture doesn't get stuck to your fingers) and roll a small amount into a ball and press an almond inside.
  9. You can then roll this ball mixture into shredded coconut and place it onto the plate.
  10. These will store in the fridge for approximately 1 week, or longer in the freezer. 

Food

Recipe: Reduced-Carb Lemon Tart

Makes 18 Servings
(per slice/serve) Carbs 10.3g / Fats 12.1g / Protein 5.3g / Calories 172


Ingredients (Base):

  • 2 cups coconut flour
  • 4 tbsp ghee (melted)
  • 1/2 cup coconut (dessicated or shredded)
  • 3 eggs
  • 1/3 cup  cashews

Ingredients (Filling):

  • 8 Lemons (zest of 2, juice/some pulp of 8)
  • 2 tbsp ghee (melted)
  • 6 eggs
  • Stevia

Method

  1. Preheat oven to 180C (350F)
  2. BASE: In a food processor place all base ingredients (except eggs), pulsate until ingredients are mixed and then add in eggs and pulsate again.
  3. BASE: Line a baking tray with baking paper
  4. BASE: Pour base filling into baking tray and spread to cover the entire surface of the tray. Bake for 20 mins (until golden brown).
  5. FILLING: Remove the zest of two lemons, and juice 8 lemons
  6. FILLING: To the bowl of lemons add melted ghee and stevia
  7. FILLING: In a separate bowl whisk 6 whole eggs, now add the lemon/ghee/stevia mix and stir
  8. Pour the filling mix over the slightly cooled base and return to the oven for 15 minutes
  9. Optional: Add some shredded coconut to the top while the slice is still cooling

Food

Recipe: Protein Mug Cake

Makes 1 serving
Carbs 34g / Fat 2g / Protein 39g / Calories 309


Ingredients

  • 3tbsp quinoa flakes
  • 1/2tsp baking powder
  • 2g natvia
  • 2tbsp protein powder (chocolate works best!)
  • 1/2 a banana
  • 3tbsp greek yoghurt

Method

1. Mix all dry ingredients in a mug
2. Mash up 1/2 a banana (per person) and add into the mix
3. Add in Greek yoghurt and stir
4. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). If the mix expands too much in the mug pause your microwave for a few seconds before resuming.
5. Serve with an extra spoonful of greek yoghurt if desired.

Food

Recipe: Gluten Free Mushroom Gnocchi

Makes 2 servings
(per 1) Carbs 146.4g / Fat 13.8g / Protein 20.4g / Calories 778.5 (per serve)


Ingredients

  • 1-2 tsp avocado oil
  • 500g (17oz) gluten free gnocchi (this meal can be vegan if you opt for a brand which makes gnocchi without the egg)
  • 3 cups of chopped mushrooms
  • 1 can washed cannellini beans
  • 1/3 cup coconut milk
  • Baby spinach

Method

  1. Place 1-2 tsp of avocado oil into a skillet on a low heat

  2. Add gnocchi to skillet, ensuring there are gaps between the individual pieces

  3. Allow the gnocchi to cook for 3-5 minutes on each side to allow them to become slightly crispy on the outside but cooked through the centre.

  4. Add in 3 cups of chopped mushrooms and 1 can of washed cannellini beans, allow this to cook for another 5 minutes.

  5. Add in 1/3 cup of coconut milk and a handful of dairy free cheese (if you don't need to be dairy-free with your diet choose parmesan for a better flavour match), allow this all to melt in for another 10 minutes.

  6. Lastly add in some baby spinach (however much you desire) and stir this through, the spinach will wilt very quickly, so don't let it cook for more than another 5 minutes.

  7. Serve and add baby spinach on top