ook eB ys g Recip Ash tin n Ea Clea

STOP dreaming, START achieving!

The guide to getting the bikini body you have always wanted

LEAN C
1.

INDEX PES RECI ATING E

Introduction - Ingredient Substitutes - Temperature Conversions - Quantity Conversion Chart

2.

Recipes - Breakfast Options - Lunch Options - Dinner Options - Desserts

CTION RODU INT

Ingredient Substitutes

Flour Breadcrumbs Sugar Spaghetti Cocoa Powder Honey Milk Pastry/Lasagne Rice Self raising our Soy Sauce

Almond Meal/LSA/Coconut our/Quinoa our/Blended oats Almond Meal/LSA/Crushed Ryvitas Natvia/Stevia Zucchini spirals or strips/Slim Pasta Cacao Powder Natvia Almond milk (1 cup almonds, 2 cups water, blend, strain) Mountain Bread rye wraps Grated cauli ower Same as our, add baking powder Tamari

CTION RODU INT

Temperature Conversions and Quantity Conversion Chart

Dry Measures
Metric 15g 30g 60g 90g 125g 155g 185g 220g 250g 280g 315g 345g 375g 410g 440g 470g 500g 750g 1000g (1kg) Imperial oz 1oz 2oz 3oz 4oz (lb) 5oz 6oz 7oz 8oz (lb) 9oz 10oz 11oz 12oz (1lb) 13oz 14oz 15oz 16oz (1lb) 24oz (1lb) 32oz (2lb)

Liquid Measures
Metric 30ml 60ml 100ml 125ml 150ml 190ml 250ml 300ml 500ml 600ml 1000ml (1L) Imperial 1 oz 2 oz 3 oz 4 oz 5 oz ( pint / 1 gill) 6 oz 8 oz 10 oz ( oz) 16 oz 20 oz (1 pint) 1 pints

Common Measures 1 cup 1 tablespoon (tbsp) 1 teaspoon (tsp)

Metric 250ml 20ml 5ml

Imperial 8 oz 0.68 oz 0.17 oz

Oven Temperatures
Electric Degrees Celsius 110 120/130 140 150 160/170 180 190 200 220 230 240 Fan Forced Degrees Celsius 90 100/110 120 130 140/150 160 170 180 200 210 220 Degrees Fahrenheit 225 250 275 300 325 350 375 400 425 450 475 Gas Mark 1 2 3 4 5 6 7 8 9 Description Very slow Very slow Slow Slow Moderate Moderate Moderately hot Moderately hot Hot Hot Very hot

CIPES RE
BREAKFAST OPTIONS LUNCH OPTIONS Breakfast Smoothie Banana and Strawberry Smoothie Strawberries and Cream Smoothie Super Breakfast Smoothie Protein Mu ns Chicken Omelette Scrambled Eggs/Omelette Breakfast Frittata (For 2) Breakfast Eggs Breakfast Oats Simple Breakfast Shake Breakfast Yoghurt Healthy Sausage Rolls Kanga Rolls Chicken and Prawn Salad (For 2) Poached/Grilled Chicken Breast Turkey Balls Tuna Fritters Tuna Balls Chicken Mince Quiche Curried Egg (Good for Ryvita topping) Cracker Topping

CIPES RE
DINNER OPTIONS DESSERTS Tandoori Chicken Chicken and Garlic Prawns with Mash Salmon and Cauli ower Sushi Lamb Pizza Beef and Chickpea Curry Wraps Easy Curried Chicken or Fish Thai Beef Salad Sweet Potato and Carrot Soup Slow Cooker Spicy Lemon Chicken Healthy Nachos Prawn Stir Fry Stu ed Chicken Breast Fish Cakes Barra, Salmon, Tuna Shepherds Pie Healthy Beef Strogano Baked Fish and Vegetables Clean Satay Chicken Chicken Soup Pumpkin Soup Chicken Fingers Healthy Meatballs Chicken Burgers Clean Floating Island Desert Clean Chocolate Ice Cream Lemon Yoghurt Cake Chocolate and Walnut Bounty Brownies Clean Ice Cream Chai Protein Balls Peanut Butter Ice Cream Banana Bread Slice Chocolate and Banana Ice Cream Cheesecake Crustless Mini Protein Cheesecakes Proto Tru es Protein Pancakes Protein Crepes Blueberry and Banana Pancakes Sweet Pancakes Crepes Apple and Cinnamon Porridge Banana Bread Mu ns Apple and Cinnamon Mu ns Protein Biscuits Muesli Bars Banana and Peanut Butter Cookies Banana Mu ns Muesli Bites

CIPES RE
Breakfast Smoothie 1 cup rolled oats 1 cup chilled water 1 tbsp. Greek yoghurt 2 scoops Choc Protein (Toned) mixed with 1 tsp. cinnamon Mixed berries to taste, if desired 1. 2. 3. 4. Add oats and water rst Add Greek yoghurt Add rest of ingredients Mix in blender for 1 minute or until smooth

Banana and Strawberry Smoothie 1 or banana 4 chopped strawberries 1 cup Greek yoghurt Pinch cinnamon Vanilla essence cup ice 1. Combine all ingredients in blender 2. Mix in blender for 1 minute or until smooth

Strawberries and Cream Smoothie 250g strawberries, washed 200g natural full fat yoghurt 1 tsp. ground axseed/linseed Pinch cinnamon cup ice 1. Combine all ingredients in blender 2. Mix for 1 minute or until smooth

CIPES RE
Super Breakfast Smoothie 1 cup ice ( ll extra space with water) cup mixed berries 1 tsp. axseed meal 1 tbsp. full fat natural yoghurt 2 scoops protein powder 1 tsp. chia seeds 2 tbsp. rolled oats 2 almonds 2 Brazil nuts 2 walnuts 1 tbsp. mixed sun ower seeds and pepitas 1. Blend ice rst 2. Add remaining ingredients to blender 3. Mix in blender for 1 minute or until smooth

Protein Mu ns 1 cup oatmeal cup egg whites Flaxseed/LSA mix 2-3 scoops protein powder Fruit of choice (2-3 bananas, punnet strawberries, handful mixed berries) cup almonds cup walnuts cup pumpkin seeds, nely chopped Pinch baking powder 1 tsp. natural vanilla essence 1. 2. 3. 4. Blend all ingredients together Pour into mu n tray (grease mu n tray with olive or coconut oil) Cook on 180 for 20 minutes or until tops are light brown Garnish with preferred fruit

CIPES RE
Egg White Omelette 1 whole egg 3-4 egg whites (depending on how hungry you are) 30g chopped meat Capsicum Onion Mushroom 1. Whisk egg and egg whites together 2. Mix in additional chopped ingredients 3. Cook to preference

Scrambled Eggs/Omelette 1 egg yolk 3-4 egg whites 100g cooked chicken breast Onion Garlic Additional vegetables as preferred (eg. red capsicum, carrot, spinach leaves) 1. Whisk egg and egg whites together 2. Add chicken, garlic, onion and additional vegetables 3. Cook to preference

Breakfast Frittata (for 2) 4 whole eggs 1 tbsp. water red onion, nely diced 1 mushroom, nely chopped zucchini, nely grated 4 strands chives, nely chopped 1. 2. 3. 4. 5. Place all ingredients in bowl except for eggs Beat eggs in separate bowl, then combine with other ingredients Mix well Cook in pan on medium to high heat in egg rings to maintain shape Cook to preference, ip and repeat

CIPES RE
Breakfast eggs 2 eggs (alternatively as many egg whites as your desire) Preferred vegetables 1. Cook eggs any way desired except for fried 2. Mix in vegetables

Breakfast Oats 1 cup rolled oats Preferred berries Pinch cinnamon, if desired 1. Soak oats in water with berries for at least 15 minutes 2. Add cinnamon on top if desired

Simple Breakfast Shake 1 cup oats 1 cup water cup berries 2 scoops protein powder of choice 1 tbsp. Greek yoghurt or natural yoghurt 1. Blend all ingredients together until smooth 2. Serve cold

Breakfast Yoghurt 1 cup organic Greek yoghurt or natural yoghurt cup berries, frozen if preferred Ground axseed Shredded coconut 1. Mix berries through yoghurt 2. Add axseed and coconut on top 3. Serve cold

CIPES RE
Healthy Sausage Rolls 500g chicken mince 1 tsp. garlic 1 grated zucchini Herbs of choice Rosemary 3 Mountain Bread rye wraps, cut in half 1. 2. 3. 4. 5. 6. Mix all ingredients in bowl except for wraps Spoon mixture onto rye wraps Roll wraps over mixture, be sure to wet the ends so it sticks together Lightly brush water on top and sprinkle sesame seeds over Cook on 180 for 30 minutes, then 220 for 10-15 minutes Let cool before eating

Chicken and Prawn Salad (for 2) 2 large handfuls spinach leaves 1 small handful mint, chopped 1 handful coriander leaves, chopped 200g chicken breast poached and sliced (see following recipe for poached chicken) 200g king prawns, cooked and peeled avocado, sliced mango, sliced 60ml ( cups) lime juice 1. Combine spinach, mint and coriander and divide between 2 serving bowls 2. Arrange chicken, prawns, avocado and mango on top 3. Sprinkle lime juice over the top

CIPES RE
Poached Chicken Breast 2 chicken breasts 3 cups water Pinch salt 1 lemon, juiced/ cup lime juice Fresh parsley or thyme 1. 2. 3. 4. Place chicken, water, salt, lemon juice and herbs in a saucepan Bring to boil gently, then turn heat down low Cover and simmer on gentle heat for 15 minutes, do not boil Check chicken to see if fully cooked through, once cooked remove

Turkey Balls cup cottage cheese 1 tbsp. seeded mustard tsp. dried oregano, parsley and sage 1 egg 4 tbsp. oat bran 1 onion 700g turkey mince Pepper, to taste (if desired) 1. 2. 3. 4. 5. 6. 7. 8. 9. Preheat oven to 180 and lightly spray baking dish with olive oil spray Wipe away excess with paper towel Finely dice garlic and grate onion Place garlic and onion (juice also) into small frying pan and cook for 5 minutes Place all ingredients into a small bowl Mix well with hands to blend Roll ingredients into balls and place in baking dish Bake in oven for 40 minutes, turning after 20 Serve with steamed vegetables

CIPES RE
Tuna Fritters 1 85g tin tuna in springwater, drained 1 egg 1 spring onion, sliced 1. Combine tuna, egg and spring onion then season with freshly ground pepper if desired 2. Heat a non-stick frying pan over medium heat and spray lightly with olive or coconut oil 3. Place spoonfuls of mixture into pan and cook for 3 minutes each side or until golden and cooked through 4. Use egg rings to maintain shape if desired 5. Serve with green salad or steamed green vegetables 6. Drizzle with lemon juice

Tuna Balls 2 large tins tuna in springwater, drained 1 sweet potato, mashed and seasoned with cinnamon 1 stalk celery, nely chopped carrot, grated 2 zucchinis, grated 1 red onion, diced and browned 2 egg whites cup sesame seeds 1. Combine all ingredients with hands and roll into balls 2. Cook on 180-200 for 20 minutes or until brown

CIPES RE
Chicken Mince Quiche 4 eggs 450g organic chicken mince 1 grated zucchini sweet potato 1 cup cut broccoli 2 Mountain Bread rye wraps 1 tbsp. Greek yoghurt 2 tbsp. low fat cottage cheese Garlic and herbs for seasoning 1. 2. 3. 4. 5. 6. 7. Line a non-stick tin with rye wraps Use egg whites to paste over wrap joins so they stick together Grate/chop all vegetables nely In a bowl, mix all wet ingredients (eggs, yoghurt, cottage cheese) Add vegetables to mixture and stir Pour ingredients over rye wraps, and sprinkle seasoning on top Cook on 180 for 25-30 minutes or until golden on top

Curried Egg (Good for Ryvita topping) Enough for multiple days Desired number hard boiled eggs Low fat cottage cheese (1 tbsp. to every 3 eggs) Keens curry powder 1. Mash eggs using fork 2. Stir in cottage cheese 3. Add curry powder and mix to combine well

CIPES RE
Cracker Topping avocado 25g tuna in springwater 1 tsp. low fat cottage cheese 3 ryvitas 1. Combine all ingredients 2. Spread on Ryvita crackers 3. Include lemon juice and/or garlic for extra avour if desired

Tandoori Chicken 2 chicken breasts 1 egg Mixed herbs paprika, coriander, cumin, ground ginger, cinnamon, cayenne pepper Vegetables of preference 1. Slice chicken breasts in half on the long edge, then in half again to make 8 portions 2. Mix eggs and herbs with a fork 3. Dip chicken portions in egg mixture then smother in spices 4. Place on tray and cook in oven at 180 for 10 minutes on either side (or until meat is white) 5. Serve with preferred vegetables and tbsp. organic yoghurt

Kanga Rolls 2 Mountain Bread rye wraps 250g kangaroo mince Vegetables of preference, chopped 2 egg whites 1. 2. 3. 4. Place ingredients approximately down rye wrap Use egg whites to paste over wrap joins Fold two long edges in, then roll the bottom edge up Using beaten eggs, coat outside of the wraps to secure contents of the roll 5. Place in oven at 180 for 15 minutes

CIPES RE
Chilli and Garlic Prawns with Mash 8 green prawns, peeled Chilli akes Clove garlic 40g chopped sweet potato cup cottage cheese 1 tsp. ground cinnamon zucchini, sliced 1. Cook sweet potato and zucchini until soft 2. Once cooked, mash sweet potato and zucchini in a bowl with cottage cheese and cinnamon 3. Place prawns in a wok or pan with chilli akes and chopped garlic 4. Watch prawns closely as they cook in roughly 3 minutes 5. Serve prawns over mash

Salmon and Cauli ower Sushi 1 cup cauli ower 2 yaki nori sheets 50g salmon 1 tsp. sesame seed oil 1. Grate cauli ower and cook in pan with sesame seed oil 2. Lay sheet of yaki nori on sushi mat and cover one sheet with half the cooked cauli ower rice leaving 2cm gap at the top 3. Place salmon across cauli ower from one side to the other 4. Roll mat up slowly and tightly to hold the ingredients in place 5. Wet the 2cm gap at the end to close the roll 6. Slice into desired portions with a sharp wet knife

CIPES RE
Lamb Pizza 2 Mountain Bread rye wraps 2 tsp. tomato paste 400g of, or 4 lamb cutlets without the fat, cut into strips 1 lemon/lime 1 tbsp. olive oil 2 cloves garlic 1 tbsp. dried oregano or rosemary As much baby spinach as desired cup basil leaves Bocconcini or baby bocconcini (4 large balls, 6-8 small balls) cup Greek yoghurt 1. 2. 3. 4. 5. 6. Combine lamb, juice from half lemon, olive oil, crushed garlic clove and oregano or rosemary in bowl Marinate in fridge for approx. 15 minutes Take lamb out of fridge and place in pan on medium heat Cook until meat is brown and tender Mix Greek yoghurt with other clove of garlic and tbsp. of water (needs to be slightly runny). Set aside To make pizza base, place one wrap on top of the other using a small amount of tomato paste to stick them together 7. Spread a thin layer of tomato paste over base 8. Layer spinach leaves, lamb, and bocconcini on base 9. Cook in oven on 180 for approximately 10-15 minutes 10. After removing base, place basil leaves, garlic, yoghurt and half the lemon juice on top

CIPES RE
Beef and Chickpea Curry Wraps 700g lean stewed beef 1 cans chickpeas 1 cups low sodium beef broth 2 tbsp. Indian curry paste 1 cup frozen peas 1 cup full fat yoghurt 1 clove garlic, minced Pinch sea salt cup fresh coriander, chopped Lime juice to taste Almond milk as preferred 6 Mountain Bread rye wraps 1. In a slow cooker, add beef and chickpeas 2. In a medium bowl, combine broth and curry paste 3. Add mixture to slow cooker and cook on low for 8 hours 4. Preheat oven to 180 5. Heat a large skillet on medium-high 6. Transfer contents of slow cooker to skillet and stir in peas 7. Cook until broth evaporates and mixture resembles a near dry curry 8. In a small bowl combine yoghurt, garlic, salt, coriander and lime 9. If needed, stir in almond milk to reach desired sauce consistency 10. Stack wraps, then wrap in foil 11. Transfer to baking sheet and bake for 5 minutes (or until heated through) 12. Spoon curry mix in centre of wraps, dividing evenly, then wrap and drizzle with sauce

CIPES RE
Easy Garlic Prawns 100g fresh green prawns 1 spring onion 1 clove garlic Fresh ginger Chilli akes 1 tsp. natural yoghurt 1. Combine all ingredients except prawns and yoghurt in a non-stick pan and cook for 2-3 minutes 2. Add prawns and cook for further 3 minutes 3. Add tsp. of yoghurt 4. Serve with steamed vegetables or salad

Easy Curried Chicken or Fish 100g sh llet or chicken breast Keens curry powder 1 tsp. natural yoghurt 1. 2. 3. 4. 5. Cook meat in a non-stick pan to desired e ect Coat chicken or sh with curry powder, place back in pan Add tsp. natural yoghurt, mix in pan Cook for 2-3 more minutes Serve with steamed vegetables or salad

CIPES RE
Thai Beef Salad cup lime cup fresh coriander, chopped 3 tbsp. sweet chilli sauce 2 cloves garlic, minced 700g lean beef, trimmed 1 medium red onion, chopped 3 medium tomatoes, wedged 6 cups romaine lettuce 1 English cucumber, thinly sliced 2 tbsp. fresh mint, chopped 2 tbsp. unsalted raw peanuts 1. Combine lime juice, coriander, sweet chilli sauce and garlic in a small bowl, stirring well 2. Set half the lime mixture aside 3. Combine other half with steak in a large ziplock bag and seal 4. Marinate in refrigerator for 20 minutes, turning once 5. Remove steak from bag and discard marinade 6. Place steak on grill and cook for 6 minutes per side or desired cook time 7. Remove and let stand for 5 minutes 8. Cut steak diagonally, across grain, into thin slices 9. Heat a large non-stick skillet with cooking spray over medium-high heat 10. Add onion and saut for 3 minutes 11. Add tomatoes and saut for 2 minutes 12. Place onion-tomato mixture, lettuce, cucumber and mint in a large bowl and toss gently 13. Divide steak evenly and top each serving with portion of steak 14. Drizzle each salad with 1 tbsp. reserved lime mixture and sprinkle with peanuts

CIPES RE
Sweet Potato and Carrot Soup 2 garlic bulbs (entire heads), peeled 1 sweet potato, peeled and coarsely chopped 3 cups of carrots, coarsely chopped 1 medium onion, coarsely chopped 1 tbsp. cold pressed extra virgin olive oil Unre ned sea salt, to taste 5 cups organic vegetable broth tsp. pepper 1 tsp. cumin 2 tbsp. fresh lemon juice cup fresh chives, nely chopped 1. Preheat oven to 200 2. Peel away the outer layers of garlic bulb skin, leaving the skins of the actual cloves intact 3. Using a knife, cut o to an inch o the top of the cloves, exposing individual cloves of garlic 4. Place garlic on the centre of a cookie sheet 5. Arrange the sweet potatoes, carrots and onions around the garlic 6. Lightly brush the garlic, sweet potatoes, carrots and onions with oil and season with salt to taste 7. Roast for about 30 minutes, or until vegetables are fork-tender 8. Remove roasted garlic and place in stock pot with vegetable broth. Bring liquid to boil 9. Add in all roasted vegetables, pepper and cumin 10. Return to boil and then remove from heat 11. With a stick blender, pure soup until smooth and add lemon juice 12. Add more water or broth to thin if desired 13. Serve hot, sprinkle chives on top

CIPES RE
Slow Cooker Spicy Lemon Chicken 1 tbsp. ground cumin 1 tbsp. paprika 1 tbsp. turmeric 1 tsp. cayenne pepper 1 tsp. sea salt, plus more to taste 1 lemon 1kg chicken skinned, rinsed and patted dry 1 large onion, chopped 5 cloves garlic, chopped cup coriander, chopped kg carrots, chopped 2 red capsicums, chopped 1 can crushed tomatoes 1 tsp. extra virgin olive oil 1. In small bowl, mix together cumin, paprika, turmeric, cayenne pepper and salt 2. Add juice from one whole lemon, reserving lemon rind, and mix well 3. Using your hands, apply spice mixture generously all over inside and outside of bird 4. Stu the cavity of the chicken with half the onion, half the garlic and half the coriander 5. Place remaining onions, garlic and coriander in the bottom of slow cooker 6. Add the carrots, capsicum and crushed tomatoes 7. Stir in extra virgin olive oil 8. Season with salt to taste 9. Place the chicken on top of the vegetables 10. Cover and cook on low for about 7 hours or on high for approximately 4 hours (until meat pulls away from bones) and serve warm

CIPES RE
Healthy Nachos 150g chicken breast/top quality mince 1 onion, diced Garlic Red and green capsicum Small handful of tomato Mushrooms Vegetables as preferred 1 rye wrap avocado cup Greek yoghurt 1. 2. 3. 4. 5. 6. 7. 8. Cover non-stick fry pan with a little olive oil Cook onion and garlic until soft or how desired Put in mushrooms and let cook with the onion for about 30 seconds Add green and red capsicum Add chicken or mince and cook until white/brown (depending on meat) While meat is cooking, chop up rye wrap into triangles & bake until crispy Add tomato if using and let it cook for about 30 seconds Place onto plate with rye wrap triangles and serve with avocado and Greek yoghurt

Prawn Stir-fry Handful green prawns Beans Snow peas Broccoli Zucchini Capsicum Brown onions Mushrooms Soy Sauce 1. 2. 3. 4. Cook prawns on medium heat until orange Add all vegetables, put lid on and simmer Add soy sauce and clean sweet chilli sauce Replace lid and cook for further 5-10 minutes

CIPES RE
Stu ed Chicken Breast 1 chicken breast Baby spinach leaves 2 mushrooms, sliced 1 onion, chopped Garlic 1 egg Almond meal Cottage cheese 1. 2. 3. 4. Butter y chicken breast Fill with baby spinach, cottage cheese, mushroom, onion and garlic Close chicken, coat in egg and almond meal Cook in oven on 190 until chicken is white and fork-dry

Fish Cakes Barra, Salmon, Tuna 1 medium sweet potato, mashed 100g desired sh 1 spring onion Parsley Chives Chilli ( akes if desired) Garlic Ginger Preferred spices Cracked pepper Pine nuts or pepitas, chopped Preferred vegetables, steamed 1. Mash sweet potato. Let cool 2. Mix together with sh 3. Add potato, onion, parsley, chives, chilli, garlic, ginger, spice, cracked pepper, pine nuts and pepitas to add crunch 4. Spoon patties together and cook in a non-stick pan for a few minutes on each side 5. Cook until brown 6. Serve with preferred vegetables, steamed

CIPES RE
Shepherds Pie Steamed greens of choice Medium sweet potato 100g preferred mince 1 medium onion, browned Shallots Chilli ( akes if preferred) Ginger 1 lemon, juiced (lime if preferred) Preferred spices 2 tbsp. cottage cheese Tomato if desired 1. Steam greens and place in dish 2. Cook and mash sweet potato 3. Brown onion in non-stick pan and add shallots, chilli, ginger, garlic, fresh lemon juice and mince 4. Cook through or until browned 5. Add tomato and additional seasoning if desired 6. Spoon onto greens and spread mash and cottage cheese on top 7. Grill in oven for approximately 10 minutes or until all is cooked

CIPES RE
Healthy Beef Strogano Olive oil 1 tsp. crushed garlic or 1 garlic clove 2 tsp. paprika 400g beef (rump steak) 200g mushrooms cup red wine vinegar 1 tbsp. tomato paste cup Greek yoghurt cup salt reduced beef stock 2 tsp. corn our 1 tbsp. sage Handful or 2 of spinach leaves 1. 2. 3. 4. Heat olive oil and cook onion, garlic and paprika until onion is soft Add the meat and brown all over Add mushrooms, cook until tender Add vinegar and boil, then add yoghurt, tomato paste and combine stock and corn our 5. Boil, reduce and simmer until sauce thickens 6. Stir in sage and spinach and cook until wilted 7. Serve with steamed vegetables

CIPES RE
Baked Fish and Vegetables 100g fresh sh Diced mushrooms Diced onion Grated carrot Grated zucchini Garlic Pinch sea salt 1. Mix mushroom, onion, carrot, zucchini, garlic and salt in a bowl 2. Lay a piece of foil down and spread half the mixture over it 3. Place sh on top of mixture then spread remaining mixture over the top and close foil 4. Bake in oven, checking periodically until sh is white or fork-ready

Clean Satay Chicken red onion, chopped 2 cloves garlic, nely chopped 1 red chilli, nely chopped (chilli akes if preferred) 1 tbsp. ground cumin 1 tbsp. ground coriander 1 tbsp. coconut oil lime, juiced ( cup lime juice) 2-3 heaped tbsp. crunchy peanut butter 3 tbsp. shredded coconut 1 tsp. soy sauce if desired 100g chicken 1. Heat fry pan with coconut oil and add cumin, coriander, red onion and garlic and cook for 1 minute 2. Add peanut butter, coconut, lime juice, soy sauce if desired, 1-2 cups water depending on how runny you prefer and stir until thoroughly combined 3. Simmer for about 10 minutes on low heat 4. While simmering, chop up chicken and preferred green vegetables 5. Brown chicken in clean fry pan, add vegetables and stir for 1 minute before adding sauce and cooking for another few minutes

CIPES RE
Chicken Soup diced onion 1 carrot, thinly sliced 1 celery stick, thinly sliced 100g broccoli 1 chicken breast, sliced 1 tin creamed corn 2 bay leaves 2 pinches thyme 2 chicken stock cubes dissolved in a litre of boiling water Olive oil 2 cloves of garlic 1. 2. 3. 4. 5. 6. 7. 8. Brown onion and garlic in olive oil Add chicken, leave for 3 minutes Add carrot, corn and celery. Stir Add bay leaves and thyme. Stir Add chicken stock and season with salt and pepper. Stir Put lid on and simmer on low heat for 20 minutes Add broccoli Simmer for another 5-10 minutes with lid on

Pumpkin Soup butternut pumpkin, chopped and skinned red capsicum white onion 2 pieces of bacon, no rind, chopped thoroughly 1 cup chicken stock 1 carrot, chopped 1 tsp. olive oil Garlic 1. 2. 3. 4. 5. Chop vegetables and place on baking tray Toss with garlic and olive oil Bake on 180 until cooked Add to blender with chicken stock and blend Add 1 tsp. Greek yoghurt for a bit more avour

CIPES RE
Chicken Fingers 100g chicken breast, sliced Ryvitas, crunched 1 tsp. Dijon mustard 1 tsp. Italian seasoning and other spices if desired Preferred greens 1. 2. 3. 4. 5. Preheat oven to 190-200C Grind ryvitas and mix together with spice. Set aside Wash raw chicken and marinate for 5-10 minutes in mustard Dip chicken in crumbs or put crumbs into plastic bag and shake Place on foil lined baking sheet and bake until brown or cooked through (roughly 15 minutes) and serve with greens

Healthy Meatballs 500g lean mince carrot, grated 1-2 celery sticks, grated onion, diced 2 cloves garlic, rushed Handful chopped parsley cup almond meal 1 egg Chilli akes, to taste 1 tsp. meat seasoning 1 tbsp. Dijon mustard Salt and pepper to taste 1. 2. 3. 4. Combine ingredients together and roll into balls Let meatballs sit in fridge for 30 minutes before cooking Cook on wire tray to let unwanted liquids drain Set oven to 180 and cook for 5-7 minutes each side or until brown/fork-ready

CIPES RE
Chicken Burgers 3 ounces chicken breast, grounded 1 tsp. pepper 1 tsp. onion salt 1 tsp. garlic powder 1 tsp. dry mustard 2 tbsp. balsamic vinegar 2 cups lettuce Crushed ryvitas/almond meal to coat 2-3 eggs whites 1. Mix all ingredients into the ground chicken breast and mould into small patty 2. Coat with egg whites and crushed Ryvitas/almond meal 3. Grill and garnish with lettuce and balsamic vinaigrette

Clean Floating Island Dessert 3 egg whites 70-100g Natvia tsp. vanilla essence Large handful mixed berries 1. Whip egg whites until they form sti peaks, then add vanilla essence and mix together 2. Once combined, slowly add Natvia (dont put it all in at once, otherwise meringue will collapse) 3. Place into oven at 100 and cook until dry and hard on the outside 4. Leave them in the oven, turned o , with the door open for an hour or so 5. Blend berries and add water until consistency is runny 6. Serve with fresh berries

CIPES RE
Clean Chocolate Ice Cream tub cottage cheese 1 tbsp. cocoa powder 1 scoops of Ashys Toned choc protein powder 2 sachets stevia 1 tbsp. coconut oil 1-2 tbsp. natural peanut butter 2 tbsp. desiccated coconut Dash almond milk 4 dates 1. Blend cottage cheese, cocoa powder, protein powder, stevia, coconut oil, coconut, peanut butter and almond milk until smooth 2. Add dates 3. Place mixture in bowl and freeze for 1 hours, stirring every 20 minutes

Lemon Yoghurt Cake 2 free range/organic eggs cup honey 2 tsp. vanilla extract 1 tsp. gluten free baking powder 3 cups almond meal 250g thick natural yoghurt 1 lemon, juiced 1. Preheat oven to 150 (fan forced) 2. Oil 22cm cake pan and line with baking powder, almond meal and yoghurt in large bowl 3. Mix in lemon juice 4. Pour into cake pan and bake for 45 minutes until fork-ready 5. Cool before turning out

CIPES RE
Chocolate and Walnut Bounty Brownies 2 cups rolled oats cup softened coconut oil cup water cup walnuts 3-4 scoops of Ashys Toned choc protein powder 1. Add water to oats, mix and let stand for 10 minutes so oats soak up water 2. Mix in coconut oil and protein and knead with hands into a dough like mixture 3. Add chopped walnuts 4. Flatten mix into small baking tray and put in freezer for 10 minutes until rm but easy to cut 5. Cut into squares and store in fridge

Clean Ice cream tub cottage cheese 1 tbsp. cocoa 1 scoops Ashys Toned choc protein powder 2 sachets natvia 1. Blend together until smooth and add as much almond milk or water to make runny consistency 2. Add organic peanut butter, coconut oil or shaved coconut for avour if desired 3. Freeze until hard

CIPES RE
Chia Protein Balls 1 cup blended oats cup almond meal cup Chia seeds 3 full serves Ashys Toned vanilla coconut protein powder 2 tsp. vanilla extract 2 tbsp. natvia cup water [For coating] cup almond meal 2 tbsp. cinnamon 2 tbsp. Natvia Drop vanilla extract Shredded coconut as desired 1. Mix all ingredients together until sticky dough consistency 2. Coat in cup almond meal, 2 tbsp. cinnamon, 2 tbsp. Natvia and drop of vanilla extract 3. Roll balls into desired size and coat in mixture 4. Roll in shredded coconut 5. Freeze or refrigerate to desired e ect

Peanut Butter Ice cream 1 banana 2 tbsp. natural peanut butter 2 scoop choc, vanilla or avourless protein Cinnamon 1. 2. 3. 4. Break or cut banana into small pieces and freeze overnight Blend frozen banana, peanut butter and protein powder until smooth Sprinkle with cinnamon Freeze to desired e ect

CIPES RE
Banana Bread/Slice 2 cups almond meal 2 mashed bananas 1 tsp. baking powder 1 tsp. cinnamon 2 tsp. Natvia 1 tsp. vanilla essence 1 scoop Ashys Toned choc or vanilla coconut protein powder 2 eggs 1. Mix all ingredients together in mixer or blender 2. Pour batter into bread or rectangular baking tin that is coated with baking paper or coconut oil 3. Cook at 180 for 35 minutes

Chocolate and Banana Ice cream 1 bananas 3 tbsp. Greek yoghurt tsp. vanilla essence tsp. Natvia 1 tsp. organic cocoa 1 scoop Ashys Toned choc protein powder 5 chopped strawberries cup oats Slivered almonds 1. 2. 3. 4. Blend all ingredients except almonds together until smooth Blend in groups if necessary to avoid clogging Pour into container Freeze for an hour and add slivered almonds on top

CIPES RE
Cheesecake cup almond meal 2-3 tsp. almond milk 1 tub fat free cottage cheese 1 cups frozen berries cup Greek yoghurt Natvia 2 large egg whites 1 tsp. vanilla extract Tiny pinch salt 1. To make crust, blend almond meal and almond milk to consistency and bake for 10 minutes on 180C 2. Set aside 3. Add remaining ingredients together and blend until smooth 4. Pour over almond base 5. Bake for 20 minutes until centre sets. 6. Allow frozen berries to defrost then place on top of cake and place in fridge overnight

Crustless Protein Mini Cheesecakes 170g Greek yoghurt 2 tbsp. cottage cheese 1 tbsp. coconut our cup preferred berries 2 fresh organic eggs cup Ashys Toned vanilla coconut or choc protein powder 1. 2. 3. 4. 5. Blend all ingredients except berries together Add 1 cup fresh berries, mixing in with fork or spoon instead of blending Pour mixture into mould(s) Bake at 170 for 35 minutes Let cool before eating

CIPES RE
Proto Tru es 1 cup raw almonds (soaked for 6-8 hours) 6 scoops Ashys Toned choc protein powder 2 scoops cocoa 1 scoop cocoa nibs 1 scoop sour unsweetened cherries or cranberries 1 tbsp. coconut oil - cup water or desiccated coconut for rolling 1. 2. 3. 4. Blend almonds, protein, cherries/cranberries and cocoa until ne Slowly stir in melted coconut oil or add water for desired consistency Stir through nibs and roll into balls Rolls balls in coconut and place in fridge to set

Protein Pancakes 1 cup oatmeal cup egg whites Flaxseed/LSA mix 2-3 scoops Ashys Toned protein powder ( avour of choice) Preferred fruit (2-3 bananas, punnet strawberries, handful berries etc.) 1. 2. 3. 4. Blend all ingredients together until thick, smooth consistency Pour into non-stick pan Flip after 2-3 minutes on each side Serve with Greek yoghurt, fresh berries or cinnamon

Protein Crepes 4 egg whites/ cup frozen egg whites 1 scoop Ashys Toned protein powder ( avour of choice) Pinch vanilla essence (more or less as preferred) 1. 2. 3. 4. Mix all ingredients together until smooth (no lumps) Cook in non-stick pan on medium heat as they burn easily if high Cook approx. 1 minute each side Serve topped with yoghurt and berries of choice

CIPES RE
Blueberry and Banana Pancakes 100g ground almonds 1 tbsp. ground linseed/ axseed tsp baking powder mixed with 1 tsp ground cinnamon 250g (2) ripe bananas, smashed 2 eggs 125g blueberries/berries of choice 1. 2. 3. 4. 5. Combine smashed bananas and eggs Add almond meal, linseed, baking powder, blueberries and cinnamon Rest for 5 minutes Heat a pan over low heat and add a little coconut or olive oil Spoon pancake batter into rounds in the pan and atten slightly with back of spoon 6. Cover over low heat, ip and nish cooking

Sweet Pancakes 6 egg whites 1 cup rolled oats (can also substitute with almond meal) 2 scoops Ashys Toned protein powder ( avour of choice) 1 tsp baking powder cup low fat cottage cheese 1 tsp vanilla essence tsp cinnamon 1. 2. 3. 4. Combine egg whites, protein powder and cottage cheese in blender Blend until smooth and combined Add remaining ingredients and blend again until creamy Cook in non-stick pan over medium heat for 2-3 minutes each side or until golden brown 5. Serve with fresh berries and Greek yoghurt

CIPES RE
Crepes Makes 2 medium sized crepes 4 egg whites/ cup frozen egg whites 1 scoop Ashys Toned protein powder ( avour of choice) Pinch cinnamon 1. Blend all ingredients together for smooth consistency 2. Cook in non-stick pan on medium heat as they burn easily 3. Cook approx. 1 minute each side

Apple and Cinnamon Porridge Rolled oats at desired quantity grated green apple tsp Cinnamon 1. Make oats as normal 2. Add grated apple and cinnamon, and stir

Banana Bread Mu ns cup ripe banana cup egg whites cup plain low fat Greek yoghurt cup oats (gluten free if possible) 2 scoops Ashys Toned vanilla coconut protein powder 12-14 packets stevia (approx. cup) 1 tsp baking powder 1 tsp baking soda tsp cinnamon 1. Preheat oven to 200 2. Spray mu n tin with non-stick cooking spray. Alternatively, line with silicone or foil liners 3. Place all ingredients in a blender and blend until smooth 4. Divide mixture evenly between 12 mu n tins 5. Bake for 15-18 minutes or until fork-ready

CIPES RE
Apple and Cinnamon Mu ns 2 cups almond meal 1 tsp baking powder 1 tbsp. cinnamon 2 tbsp. Natvia 2 eggs 1 cup green apple, grated Almond slivers if desire 1 scoop Ashys Toned vanilla coconut protein powder if desired 1. Preheat oven to 190 2. Place almond meal, baking powder, cinnamon and sugar in large bowl and mix well 3. Peel and grate apple 4. Lightly beat eggs in small bowl 5. Add crumb mix to eggs and apple 6. Spoon mixture into mu n tray lined with baking paper, olive oil or coconut oil 7. Bake for 20 minutes

Protein Biscuits cup Ashys Toned vanilla coconut protein powder cup organic peanut butter cup almond meal 1 peeled apple, sliced or diced 1. Blend all ingredients together and add water until consistency resembles dough 2. Place mixture in discs on a tray then continue with 3. Bake at 180 until brown and fork-ready

CIPES RE
Muesli Bars 1 cup oats Chopped raspberries 1 apple, chopped nely Slivered almonds Pinch cinnamon 1 scoop choc protein powder 1. Put oats into bowl with raspberries, apple and boiled water to combine and mix 2. Add almonds and cinnamon, and place in dish to mix 3. Spread mix out into rectangles and spread yoghurt or protein powder on as topping 4. Refrigerate or freeze until solidi ed

Banana and Peanut Butter Cookies cup wholewheat pastry our (alternatively oats or almond meal) 1 tsp sea salt tsp baking powder cup pure maple syrup (alternatively, Natvia or natural maple syrup) cup unsweetened organic peanut butter 1 large banana, mashed 1 large egg, beaten 1 tsp pure vanilla extract 1. 2. 3. 4. 5. 6. 7. 8. Preheat oven to 175C Spray a large baking sheet with non-stick cooking spray Mix our, salt, and baking powder in a small bowl Combine maple syrup, peanut butter, banana, egg and vanilla extract in large bowl Add dry ingredients to large bowl of wet ingredients Combine well and ensure you do not over-mix Drop, by tablespoon, onto baking sheet Bake for 10-12 minutes and cool for 5 minutes before transferring to wire rack to cool completely

CIPES RE
Banana Mu ns 2 cups almond meal 2 mashed bananas tsp. bicarb soda 1 tbsp. lemon juice 2 tsp cinnamon Pinch salt cup natvia (approx. can use less for less sweet e ect) 1 tsp vanilla essence 1 scoop Ashys Toned vanilla coconut protein powder 1 egg 2 egg whites cup olive oil Almond slivers if desired 1. Mix all ingredients together 2. Place in mu n tray lined with baking paper, coconut oil or olive oil 3. Cook on 180 for 20-25 minutes

Muesli Bites 2 scoops Ashys Toned choc protein powder 1 tsp organic peanut butter cup water Handful sultanas or raisins Handful mixed berries Slivered almonds if required 1. Mix protein powder with water and peanut butter and combine until smooth consistency 2. Add sultanas, mixed berries and slivered almonds 3. Stir mix well 4. Place onto sheet of glad wrap 5. Freeze for 1-2 hours or until completely solidi ed