Recipe: Pumpernickel Toast Stack

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Serves 1

Carbs 30g / Fat 25g / Protein 15g / 425 cals

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Ingredients

  • 1 egg (I only photographed it with 1, but made and ate it with 2. Macros consider '1 egg', but the recipe shows how to cook both at once)
  • 1 slice of pumpernickel bread
  • 2 kale leaves
  • Olive oil
  • Himalayan salt
  • 1/2 cup butternut pumpkin (I purchased pre-cut)
  • 1/4 avocado
  • I microwaved my vegetables to save time, however you can cook them in whichever method you please! In this recipe I will be sharing how I cooked them.

Method

  1. Take a deep frying pan and fill it with water, place it on a high heat (this is what we will use to poach two eggs at once.
  2. While waiting for the frying pan with water to heat up - place butternut pumpkin and a small amount of water into a glass container, microwave for 5 mins.
  3. Cut up 2 kale leaves, place in another glass container, cover with a small amount of olive oil and Himalayan salt and massage the leaves well. when the pumpkin is finished, microwave these for 2 mins.
  4. When the water in the pan is developing bubbles take another pan and put it on a medium heat, place the pumpernickel bread on this to just slightly cook (or place it in the toaster for a short amount of time). 
  5. When the water has lots of little bubbles in it it's time to cook the eggs, crack both eggs into separate sides of the water-filled pan and allow them to poached for around 2 mins (if you want a runny yolk).
  6. Remove the pumpernickel bread from the other pan, stack the kale, avocado and egg(s) and serve with pumpkin
  7. If desired drizzle some olive oil over the top
     

Double Choc High Protein Muffins

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Makes 7 muffins

6g Carbs / 3g Fat / 21g Protein / 136 Cals

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Ingredients

  • 1 cup chocolate protein powder (if you choose whey protein this will not suit if you are lactose intolerant. I chose a low-carb chocolate whey powder from Optimum Nutrition)
  • 3/4 cup coconut flour
  • 1/4 tbsp baking powder
  • 1 sachet stevia
  • 1 cup almond milk
  • 1 tbsp manuka honey
  • 9 squares of 90% dark chocolate
  • 4 egg whites
  • 1 tsp vanilla extract

Method

  1. Preheat oven to 180C (350F)
  2. Line a muffin tray with muffin papers
  3. In a mixing bowl combine protein powder, coconut flour, baking powder and stevia
  4. In a separate bowl place 6 squares of dark chocolate and almond milk
  5. Place the choc/almond milk bowl into the microwave and microwave for approximately 90secs
  6. Remove the liquids bowl from the microwave and stir until the chocolate has melted down
  7. Add egg whites, honey, and vanilla extract to the liquids bowl and stir 
  8. Mix the liquids bowl into the protein powder/coconut flour bowl and stir until the mixture is combined
  9. Chop up 3 squares of chocolate (into chunks) and mix through the muffin batter
  10. Pour into the muffin papers
  11. Cook for 15-17 minutes (check with a toothpick, if it comes out clean they are ready)
  12. Allow them to cool slightly before eating

Chicken Stuffed Sweet Potato (GF)

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Serves 1

Carbs 33g / Fat 31g / Protein 20g / 488 cals

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Ingredients

  • 1 medium sweet potato
  • 60-80g shredded chicken
  • 1 tbsp shredded mozzarella
  • 1 tbsp sour cream
  • 1 tsp salsa
  • 1/6 avocado
  • 1 tbsp black beans

 

Method

  1. Place oven on a medium heat
  2. Wash sweet potato and slice off the ends
  3. Bake sweet potato in aluminium foil for approximately 30mins
  4. Remove from the oven and slice a line down the middle of the potato
  5. Using a spoon, scoop out some of the filling of the potato
  6. Add in shredded chicken, mozzarella, and black beans
  7. Place back in the oven for a further 10 minutes
  8. Remove from the oven, add sour cream, salsa and avocado, and serve

Apple, No Pie (GF) (V)

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Serves 1

Carbs 21g / Fat 0g / Protein 10g / 133 cals

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Ingredients

  • 1 small tub of Chobani fat free plain Greek yoghurt (or similar)
  • 1 apple
  • Cinnamon
  • 1 sachet natvia/stevia (or similar)

 

Method

  1. Cut apple into thin slices
  2. Lay apple slices out on a plate, sprinkle with cinnamon and one sachet of stevia
  3. Microwave for 1.5 minutes
  4. Flip and microwave for another 30-60 seconds
  5. Remove and serve with Greek yoghurt

No Bake Keto Butter Cookies (K) (LC) (GF) (DF) (V)

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Makes 5 cookies

(Per cookie) 3g Carbs / 15g Fat / 1g Protein / 256 Cals

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Ingredients

  • 1 cup almond flour (lowest carb one you can find)
  • 75g (2.6 ounces) unsalted grass-fed butter
  • 1/2 tsp vanilla bean paste
  • 1 tbsp granulated sweetener (I used this one)

Method

  1. Melt butter in a bowl
  2. Add vanilla bean paste, sweetener and combine
  3. Slowly mix in almond flour (bit by bit, not all at once)
  4. Roll mixture into balls and press onto baking paper, allow to set in the fridge (keep stored in the fridge)

Mozzarella Salad (K) (LC) (GF) (DF) (V)

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Serves 1

Carbs 3g / Fat 39g / Protein 17g / 422 Cals

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Ingredients

  • 30g (1 ounce) baby spinach
  • 1 boiled egg
  • 50g (1.7 ounces) mozzarella
  • 5 cherry tomatoes
  • 2 tbsp olive oil (dressing)

Method

  1. Boil the egg, allow to cool in cold water or refrigerator
  2. Prepare other salad ingredients
  3. Slice up egg and add to salad
  4. Dress with olive oil