On a mission to find delicious interesting paleo breakfast recipes I came across OneLovelyLife’s site and have adapted one of their recipes to an individual serve for my tastes. It’s kinda American, kinda Christmas-y and pretty delicious.

Ingredients:

• 1 banana (frozen if preferred)
• 100g cooked, cold butternut pumpkin
• 250mls Coco Quench Organic coconut milk
• ½ tsp vanilla bean powder
• ½ tsp cinnamon
• ¼ tsp fresh or ground ginger powder
• ¼ tsp ground cloves
• ¼ tsp nutmeg
• Stevia to taste

Method:

1. Put all the ingredients into your blender or Nutri Bullet
2. Blitz until thoroughly combined
3. Drink immediately and enjoy.

Nutrition

• Serves 1
• 268 Calories
• 9.3g Fat (6.3g Saturated)
• 5.6g Protein
• 51.5g Carbohydrate
• 3.1g Fibre
• 29.1g Sugar

After sampling a few Chai Latte’s recently in various establishments I came to a couple of conclusions: 1) I love the taste of the complex range of spices, 2) I wanted to make my own at home for a pre-sleep hot toddy and 3) I wanted to go back to basics to avoid the naties and suger laiden issues with pre-mixed and commercial offerings.

So here it is – my sugar free, caffeine free, lactose free, gluten free, gloriously delicious Chai latte mix perfect for just about any occasion, especially a cold Winter’s night.

This recipe is also a perfect egg-free replacement for creamy calorie laiden eggnog, just add a splash of bourbon, brandy or your favourite liquer on Christmas day for added festive spirit. Maybe we should call it spice nog.

Ingredients
½ teaspoon Stevia powder
3 tablespoons Nativia sweetener
4 teaspoons vanilla bean powder
4 teaspoons ground ginger
4 teaspoons ground cinnamon
2 teaspoon ground nutmeg
2 teaspoon ground allspice
2 teaspoon ground cloves
1 teaspoon ground cardamom

Optional
½ teaspoon white pepper (optional for a little kick!)

Method
1. Place ingredients in bowl
2. Stir until thoroughly mixed
3. Place in an airtight jar

To Use
Stir in 1 heaped teaspoons of your chai mix to a mug of hot milk – low fat, almond, soy, rice, lactose free or whatever you desire.

Slowly sip and enjoy!

#chailatte #chaimix #recipe #chairecipe #chaiobsessed

Notes

• if wanting to produce a mix where water only is added add 2 cups organic non-fat dry milk powder (lactose free if possible) and use about 2 tablespoons of your chai mix to a mug of hot water.
• If you’re wanting the Chai flavour of tea, simply add ½ a teaspoon of instant tea, or brew half a mug of strong black tea and use this with half a mug of milk.
• If you’re wanting the Latte flavour of coffee, then add ½ teaspoon of instant or decaff coffee granules, or add a shot of espresso to your hot milk.

My Body Blitz Program is a 2 week kick-start to help overcome cravings for sugar, fat and carbohydrate.

My diet is specifically designed to remove common food allergies as well as those foods that cause inflammation in the body.

By committing to just 2 weeks you can not only reduce the desire for non-healthy foods, but you can lose centimetres and shed kilograms!

This diet is offered complementary to my coaching clients, but feel free to enjoy the recipes and let me know what you think!

This recipe is portion controlled for a single serving, but to cook for more than one or to enjoy the next day, simply multiply each ingredient and cook in the same manner, adjusting your cooking times slightly for the extra volume.

For a little variation, switch out the fruit for any of your favourites on the allowed list.

Total Time:

20 minutes (approx)

 

Ingredients:

30g Raw Rolled Oats

1 tspn Mixed Spice

1 tspn Cinnamon

10g Fresh Ginger, minced

200mls Water, fresh filtered

40mls Coconut Cream, light

Stevia to taste

80g Mixed Berries, fresh or frozen

 

Method:

1. Put all the ingredients except the coconut cream and berries in a microwave-proof bowl.

2. Microwave on low (450 Watts) for 10 minutes.

3. Add the coconut milk and stir well.

4. Microwave on high for 1 minute so ingredients integrate.

5. Warm frozen berries in the microwave if required.

6. Top porridge with fresh or warmed berries and serve.

 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

261 Calories

10.9g fat (of which 6.5g is saturated)

3.0g protein

39.1g carbohydrate (of which 7.7g are sugars)

6.9g fibre

My Body Blitz Program is a 2 week kick-start to help overcome cravings for sugar, fat and carbohydrate.

My diet is specifically designed to remove common food allergies as well as those foods that cause inflammation in the body.

By committing to just 2 weeks you can not only reduce the desire for non-healthy foods, but you can lose centimetres and shed kilograms!

This diet is offered complementary to my coaching clients, but feel free to enjoy the recipes and let me know what you think!

This recipe is portion controlled for a single serving, but to cook for more than one or to enjoy the next day, simply multiply each ingredient and cook in the same manner, adjusting your cooking times slightly for the extra volume.

If you have a nut allergy, or want a little variation, switch out the nuts with your preferred fruit from the allowed list. I have to admit that this recipe s much better with 80g of Jalna Low Fat Vanilla yoghurt, but only add it after you’ve completed the 2 weeks without dairy.

Total Time:

10 minutes (approx) but make the night before and leave overnight in the fridge

 

Ingredients:

30g Raw Rolled Oats

1 tspn Mixed Spice

1 tspn Cinnamon

8g Fresh Ginger, minced

Zest 1/2 Lemon

80ml Almond, Rice or Oat Milk

Stevia to taste

1 Raw Brazil Nut

4 Raw Almonds

2 Raw Walnut Halves

 

Method:

1. Put all the ingredients except the nuts in a bowl and mix.

2. Refrigerate overnight.

3. Just prior to serving, chop the nuts and add to the mixture.

5. Serve and enjoy.

 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

250 Calories

11.2g fat (of which 1.1g is saturated)

3.1g protein

36.2g carbohydrate (of which 4.0g are sugars)

3.8g fibre

My Body Blitz Program is a 2 week kick-start to help overcome cravings for sugar, fat and carbohydrate.

My diet is specifically designed to remove common food allergies as well as those foods that cause inflammation in the body.

By committing to just 2 weeks you can not only reduce the desire for non-healthy foods, but you can lose centimetres and shed kilograms!

This diet is offered complementary to my coaching clients, but feel free to enjoy the recipes and let me know what you think!

This recipe is portion controlled for a single serving, but to cook for more than one or to enjoy the next day, simply multiply each ingredient and cook in the same manner, adjusting your cooking times slightly for the extra volume.

For a little variation, switch out any of the vegetables or fruit for your favourites on the allowed list of ingredients, making sure that you retain the proportion of vegetables (120g) to fruits (200g). If you’re wanting a creamy version (or to increase the calories to over 200) you can substitute 100mls Almond, Rice or Oat Milk for 100mls of the water.

Total Time:

10 minutes (approx)

 

Ingredients:

55g Carrot, raw, chopped

55g Celery, raw, chopped

10g Ginger, fresh

30g Lemon, fresh, flesh only

180f Blueberries, frozen

1 tspn Cinnamon

200ml Water, fresh filtered

Stevia to taste

 

Method:

1. Put all the ingredients into a really good blender or a Thermomix.

2. Blitz until thoroughly blended.

3. Serve and Enjoy

 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

149 Calories

0.3g fat (of which 0g is saturated)

2.0g protein

33.8g carbohydrate (of which 3.8g are sugars)

9.2g fibre

My Body Blitz Program is a 2 week kick-start to help overcome cravings for sugar, fat and carbohydrate.

My diet is specifically designed to remove common food allergies as well as those foods that cause inflammation in the body.

By committing to just 2 weeks you can not only reduce the desire for non-healthy foods, but you can lose centimetres and shed kilograms!

This diet is offered complementary to my coaching clients, but feel free to enjoy the recipes and let me know what you think!

This recipe is portion controlled for a single serving, but to cook for more than one or to enjoy the next day, simply multiply each ingredient and cook in the same manner, adjusting your cooking times slightly for the extra volume.

For a little variation, switch out the salmon with any other fish you choose, and add radish to the salad for extra bite.

 

Total Time:

20 minutes (approx)

 

Ingredients:

110g of Atlantic Salmon or Ocean Trout

120g Apple, finely sliced on a mandolin

200g Fennel, finely sliced on a mandolin

1 tbspn Apple Cider Vinegar

1 tbspn Olive Oil, Extra Virgin First Pressed

1 tbspn Water

Zest of 1/2 Lemon, finely grated

Some fresh fennel leaves

Salt and Pepper to taste

 

Method:

1. Placed the lemon zest, a little salt and lots of fresh ground black pepper on the top of the salmon fillet.

2. Cook the salmon fillet in the microwave on half (450 watts) for 2 to 3 minutes until just set in the middle. Alternatively you can cook this in the oven, dry fry in a pan or steam, but it will take a little longer.

3. Place all other ingredients in a salad bowl and toss.

4. Serve and enjoy.

 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

406 Calories

25.0g fat (of which 3.1g is saturated)

20.9g protein

27.2g carbohydrate (of which 23.1g are sugars)

8.4g fibre

My Body Blitz Program is a 2 week kick-start to help overcome cravings for sugar, fat and carbohydrate.

My diet is specifically designed to remove common food allergies as well as those foods that cause inflammation in the body.

By committing to just 2 weeks you can not only reduce the desire for non-healthy foods, but you can lose centimetres and shed kilograms!

This diet is offered complementary to my coaching clients, but feel free to enjoy the recipes and let me know what you think!

This recipe is portion controlled for a single serving, but to cook for more than one or to enjoy the next day, simply multiply each ingredient and cook in the same manner, adjusting your cooking times slightly for the extra volume.

Note that this recipe is high in sodium (salt) so those with high blood pressure should swap out the smoked salmon for fresh or frozen salmon.

Total Time:

15 minutes (approx)

 

Ingredients:

100g Smoked Salmon

200g Asparagus spears, trimmed

1 lemon

Coconut Oil Spray

Salt and Pepper to taste

 

Method:

1. Place a small amount of cocnut oil spray into the bottom of a gridle or non-stick pan.

2. Place the asparagus in the pan and cook, turning regularly until slightly browned.

3. In a separate non-stick fry pan, warm the smoked salmon until no longer translucent.

4. Placed the cooked asparagus on a plate and top with the salmon before squeezing over a heft amount of leomin juice.

5. Season with a little sea salt and fresh cracked black pepper and serve.
 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

258 Calories

11.9g fat (of which 7.1g is saturated)

27.9g protein

10.1g carbohydrate (of which 5.6g are sugars)

4.2g fibre

My Body Blitz Program is a 2 week kick-start to help overcome cravings for sugar, fat and carbohydrate.

My diet is specifically designed to remove common food allergies as well as those foods that cause inflammation in the body.

By committing to just 2 weeks you can not only reduce the desire for non-healthy foods, but you can lose centimetres and shed kilograms!

This diet is offered complementary to my coaching clients, but feel free to enjoy the recipes and let me know what you think!

This recipe is portion controlled for a single serving, but to cook for more than one or to enjoy the next day, simply multiply each ingredient and cook in the same manner, adjusting your cooking times slightly for the extra volume.

For a little variation, switch out any of the vegetables for your favourites, swap the nuts to raw Almonds and add 10g of minced Ginger to the recipe.

Total Time:

20 minutes (approx)

Wild Rice and Chicken breasts cooked from the night before and cooled in the fridge.

Ingredients:

80g Poached Chicken breast, shredded

80g Wild Rice or Long Grain Brown Rice

60g Carrot, thinly sliced

60g Brocoli, cut into florets

60g Cauliflower, cut into florets

60g Celery, thinly sliced

60g Green beans, cut into 1 inch pieces

60g Snow Peas, topped and tailed and cut in half

1 tsp Gourmet Garden Mild Chilli paste

30g Cashew Nuts, raw

100mls Chicken Stock

1 lime, zest finely grated plus the juice

1/4 bunch Coriander, roughly chopped

Salt and Pepper to taste

 

Method:

1. Put all the ingredients except the chicken stock, lime and coriander into a non-stick fry pan.

2. Dry fry until a little browning appears.

3. Add chicken stock and continue to cook until vegetables are tender (about 10 minutes).

4. Remove from the heat and add lime zest, lime juice and coriander.

5. Toss and serve.

 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

464 Calories

19.6g fat (of which 3.7g is saturated)

38.7g protein

50.3g carbohydrate (of which 12.3g are sugars)

14.4g fibre

I do love vegetables, pretty much all of them, but sometimes I just don’t feel like steaming them or eating them au naturale, that’s the truth.

It’s on these days I yearn for something a bit more complicated and interesting, something to tempt my taste buds and excite the palate without adding to the hips.

Enter my 40g Salad … in all its limitless variations.

It’s basically 40g of a few different vegetables either cooked from the night before or fresh and raw, plus a little protein and sometimes even a little fruit like orange segments, all tossed together in a simple salad.

The 40g salad is eating at its most basic and healthy. By putting 6 or 7 main ingredients together with a couple of accents and a non-oil zingy dressing it really does the trick.

It’s quick, easy and a great use of leftovers. And I NEVER get sick of it!

Here’s today’s version.

Total Time:

10 minutes prep

Ingredients raw or cooked from the night before and cooled in the fridge.

 

Ingredients:

40g Chicken, lean – grilled and cubed

40g Pumpkin, torn into cubes

40g Snow Peas, steamed and cut in half

40g Green Peas, boiled

40g Carrot, sliced and boiled

40g Cucumber, cubed

40g Lettuce, any kind or rocket

2 springs of Mint Leaves, finely chopped

10g Pine Nuts, toasted

1 tbspn Apple Cider Vinegar

1 tbspn Water

1 tspn Dijon Mustard (or Grain Mustard)

Steva, Salt and Pepper to taste

 

Method:

1. Finely chop the mint

2. In a large bowl mix the vinegar, water, mustard, mint, stevia and salt and pepper.

3. Toast the fine nuts in a dry non-stick fry pan.

4. Prepare the cooked and raw vegetables and add them to the bowl.

5. Toss and serve.

 

Number of Servings:

1 serving

 

Nutritional Information

1 serving contains:

234 Calories

10.0g fat (of which 1.6g is saturated)

18.4g protein

18.3g carbohydrate (of which 10.6g are sugars)

6.5g fibre

So it’s been really cold lately (go figure!) and I’ve been looking for something home-style in a bowl to curl up with at night – especially as hubby’s away on business.

Now I wanted this “bowl’o’something” to be really healthy and packed with nutrition, low in carbs, high in protein and definitely super delicious. I also wanted to ensure it was going to give my metabolism a kick in the ass during this rainy weather, get my inner furnace all ‘fired up’ Pat Benetar-style without causing me any gaseous consequences.

I recalled watching a recent episode of Recipe to Riches in which Sara-Jade’s Chilli Con Carne recipe ‘took the cake’ and it gave me this idea. But not being very fond of jalapenos and allergic to chipotles (and capsicum) I wanted a recipe with much more vegetable content and a little more elegance on the spice front.

So here is my version … Chunky Sweet Potato Chilli Con Carne.

But wait .. there’s more. Don’t run away just yet. If the sound of that recipe has you looking for cover because you’re partial to getting a little breezy from legumes then simply read my article here on how to minimise that issue. That way you won’t have any risk of powering a third world village.

Total Time:

15 minutes prep

60 mins cooking

 

Ingredients:

500g Beef, lean and diced into chunks

400g Sweet Potato, cubed

245g Canned Kidney Beans, rinsed and drained

245g Canned Cannellini Beans, rinsed and drained

880g Canned diced tomato (or use fresh)

120g Celery, finely chopped (can use onion instead)

120g Carrot, fine chopped

4 cloves Garlic, minced

4 teaspoons Garam Marsala

1 tablespoon Ground Chillies

1 tablespoon Olive Oil

400mls filtered Water

Salt to taste

Accompaniments: Extra light sour cream or low-fat Greek yoghurt … if you dare!

 

Method:

1. Using a large non-stick pot saute the celery, carrot, garlic, chilli and garam marsala in the olive oil until soft.

2. Add the remaining ingredients (except the salt) and bring to the boil.

3. Turn the pot down to simmer, seal with a lid and let cook for 1 hour.

4. If the mix becomes dry or is in danger of catching on the bottom add a little more water

5. Season to taste and serve.

 

Number of Servings:

6 x 380g servings (approx.)

 

Nutritional Information

1 serving 380g contains:

316 Calories (plus any accompaniments!)

7.2g fat (of which 1.6g is saturated)

29.6g protein

34.7g carbohydrate (of which 11.4g are sugars)

9.3g fibre