* Vegetarian *Gluten-free alternative *Dairy-free alternative

Toast with cottage cheese, tomato and cucumber

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 piece whole grain or rice bread (gluten-free)

PROTEIN: 1 tablespoon low-fat cottage cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper

METHOD:

Toast your bread, smear the cottage cheese and serve with freshly cut tomatoes, cucumber, salt and cracked pepper.

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* Vegetarian *Gluten-free alternative *Dairy-free alternative

Sweet potato and tuna croquettes

  • SERVINGS: 1
  • PREP TIME: 15 Minutes (Inactive 30-60 min in Fridge)
  • COOKING TIME: 30-45 Minutes

INGREDIENTS:

CARBS: 1 sweet potato, 1 clove of garlic, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs or Gluten-free breadcrumbs (gluten-free), 1 tablespoon spinach pesto

PROTEIN: 1 small can tuna, 1 organic or free-range egg, 1 tablespoon parmesan cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper,1 tablespoon parsley

METHOD:

Boil the cut-up sweet potato until soft approx. 10-20 min depending on the size of the cubes. Mash the potatoes with salt and pepper and mix in drained tuna, crushed garlic, parmesan cheese, parsley. Shape into croquettes then cover and let cool for approx. 30min-60min in the fridge to harden. When ready, cover the croquettes in flour, whisked egg then breadcrumbs.  Then spray with olive oil and bake 20-30 minutes on 200C fan forced oven. Serve with pesto.

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* Vegetarian *Gluten-free *Dairy-free

Quinoa buckwheat rice crackers with carrots and humous

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 8 Quinoa, buckwheat, millet and amaranth rice crackers, ½ carrot

PROTEIN: 1 tablespoon humous

FAT: 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

METHOD:

Serve the crackers with peeled, sliced carrot and humous.

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* Vegetarian *Gluten-free alternative *Dairy-free

French toast with tomato

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 slice wholegrain or rice bread (gluten-free), 1 tomato

PROTEIN: 1 organic or free-range egg

FAT: 1 tablespoons extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Whisk the egg with salt and pepper soak the bread in the egg mixture.  Heat up the olive oil on the frying pan, and fry both sides of the bread until golden brown. Serve with sliced tomato with salt and pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Quesadilla with spinach and tuna

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), 1 cup spinach

PROTEIN:  50g tuna (1/2 can), 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch Himalayan pink salt and cracked pepper

METHOD:

Heat up the oil in a pan and heat both sides of the tortilla flipping every 10 seconds until air pockets form. Add cheese and tuna on the tortilla, reduce the heat and cover the pan until the cheese is melted. Then flip over half of the tortilla closing the quesadilla like an omelet. Cut like pizza slices.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Lentil patties

  • SERVINGS: 1-2
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 2 tablespoon breadcrumbs or rice breadcrumbs (gluten-free), 200g organic lentils (can- drained and washed)

PROTEIN:  2 organic or free-range eggs, 1 tablespoon tzatziki or Vegenaise (dairy-free Mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon flaxseed meal

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper, ground cumin and coriander

METHOD:

Preheat the oven to 200C. Mix the lentils, eggs, breadcrumbs, flaxseed meal, salt, pepper, cumin and coriander. Put a tablespoon of the mixture on a tray with baking paper. Shape the patties then spray with olive oil. Bake for approx. 20 min or until brown. Serve with tzatziki or Vegenaise.

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* Vegetarian *Gluten-free *Dairy-free alternative

Quinoa wholegrain brown rice cakes with halloumi, tomato and chia seeds

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 2 wholegrain crackers, ½ tomato

PROTEIN:  30g halloumi (4 x 0.5 cm slices) or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 teaspoon chia seeds (soaked in a tablespoon of hot water until gel forms)

METHOD:

Heat up the pan with olive oil, add sliced up halloumi and grill until slightly brown (only a couple of minutes). Serve with the crackers, sliced tomato and chia seed gel.

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* Vegetarian *Gluten-free alternative *Dairy-free alternative

Chickpeas lentil patties

  • SERVINGS: 1
  • PREP TIME: 20 Minutes
  • COOKING TIME: 40 Minutes

INGREDIENTS:

CARBS: 100g organic lentils (can- drained and washed), 100g organic chickpeas (can- drained and washed), ½ onion, 1 clove garlic, 1/4 cup wholemeal flour or coconut flour (gluten-free)

PROTEIN:  1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sunflower seeds, 1 teaspoon chia seeds (soaked in a tablespoon of hot water until gel forms)

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper, ground cumin and turmeric

METHOD:

Preheat the oven 200 C. Cook chopped onion, crushed garlic with turmeric and cumin on medium heat until soft. In a food processor mix the lentils, chickpeas, sunflower seeds, egg, salt, pepper and the cooked onions with garlic. Then with a hand mix in the flour. Prepare the tray with baking paper and scoop the mixture with a tablespoon and put it on the tray. Dust with flour, then shape with your fingers. Finally, spray with olive oil before you put it in the oven for 20 minutes or until brown. Serve with chia seed gel mixed with Greek yoghurt and dill dressing.

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* Vegetarian *Gluten-free *Dairy-free alternative

Cucumber, tomato and fetta stacks

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cucumber, 3 cherry tomatoes

PROTEIN: 2 tablespoons fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley

METHOD:

Peel the cucumber and cut into circles, cut up cherry tomatoes and put on top of the cucumbers, add chopped fetta, parsley, salt, pepper and drizzle with olive oil.

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*Vegetarian *Gluten-free *Dairy-free

Avocado, tomato and egg cup

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 3 cherry tomatoes

PROTEIN:  1-2 boiled organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley

METHOD:

Boil the eggs (5 minutes for runny or 10 minutes for hard yolk). Cut up the tomatoes, avocado and serve with salt, pepper and parsley.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chickpeas, red kidney beans, fetta and tomato bowl

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup organic red kidney beans (can-drained and washed), ½ cup organic chickpeas (can-drained and washed), 1 tomato

PROTEIN: 2 tablespoons fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley

METHOD:

Cut the tomatoes and fetta cheese and mix in a bowl with the beans, chickpeas, salt and pepper. Drizzle with olive oil.

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*Vegetarian *Gluten-free *Dairy-free alternative

Smoked salmon on baby cos lettuce with asparagus

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 3 leaves cos lettuce, 3 asparaguses, 1 tablespoon green olives, 1 teaspoon capers

PROTEIN: 50g smoked salmon, 1 tablespoon Thomy mayo or Vegenaise (dairy-free mayo)

HERBS AND SPICES: pinch of pink Himalayan pink salt and cracked pepper

METHOD:

Boil asparagus with salt for approx. 5 minutes. Wash and cut of your cos lettuce, add sliced smoked salmon, mayo, capers, asparagus and olives.

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* Vegetarian *Gluten-free *Dairy-free alternative

Halloumi, cucumber, carrot, celery sticks with chia humous

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 celery stick, ½ carrot, ½ cucumber

PROTEIN: 30g halloumi cheese (4 x 0.5 cm thick slices), 1 tablespoon humous

FAT: 1 tablespoon extra virgin olive oil, 1 teaspoon chia seeds (soaked in a tablespoon of hot water until gel forms)

HERBS AND SPICES: pinch of pink Himalayan alt and cracked pepper

METHOD:

Fry the halloumi slices on a pan with oil until brown. Then serve with sliced celery, peeled carrots, cucumber and chia seed gel mixed with humous.

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* Vegetarian *Gluten-free *Dairy-free

Lentil and zucchini patties

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: ½ onion, ½ cup organic lentils (can-drained and washed), ½ zucchini, ¼ cup almond flour

PROTEIN: 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, ½ teaspoon ground cumin and coriander, 1 teaspoon dextrose

METHOD:

Heat up the oven to 200C. Cook onion with salt and pepper until soft with oil first then when softens add dextrose and a tablespoon of water. Sauté for a couple more minutes, then cool. Mix drained and washed lentils, caramelized onion, zucchini (grate and squeeze to remove extra water), egg, almond flour, cumin and coriander. Mix well (add more flour if too liquidly), place mixture on baking paper with a tablespoon, shape it on the tray and bake for 20min or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cauliflower cheese bites

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup cauliflower

PROTEIN: 1 organic or free-range egg, 1/4 cup Mozzarella cheese or Bio cheese/ Sheese (dairy-free), 2 tablespoons Greek yoghurt dip with dill or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. In a tea towel squeeze out the excess water then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, LSA. With a tablespoon place scoops on a greased baking paper, shape into patties with fingers then spray with olive oil and bake in the oven until brown. Let cool for 10 minutes before peeling off the paper. Serve with yoghurt dip or Vegenaise.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cheese and zucchini snacks

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 zucchini

PROTEIN:  ½ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 2 tablespoons Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper

METHOD:

Heat up the oven to 200C. Cut up zucchini into circles, cover with cheese, drizzle with olive oil, salt, pepper, LSA and bake in the oven until brown (15-20 minutes). Serve with a yoghurt dip or Vegenaise.

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* Vegetarian *Gluten-free *Dairy-free alternative

Kale chips with sweet corn

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 2 cups kale, 1-2 small sweet corns

PROTEIN: 1 tablespoon parmesan cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Drizzle the kale with olive oil, season with salt, pepper and parmesan cheese. Bake for 10 minutes or until crunchy. Boil the corn in water with salt for 10 minutes.

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*Vegetarian *Gluten-free *Dairy-free alternative

Roasted pumpkin with chia and hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: ¼ small pumpkin

PROTEIN: 2 tablespoons Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Drizzle the pumpkin with olive oil, season with salt, pepper, chia seeds and hemp seeds. Bake for 15 minutes or until soft and serve with Greek yoghurt and dill dressing.

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* Vegetarian *Gluten-free *Dairy-free alternative

Cauliflower bread with sliced turkey and cucumber

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup cauliflower, ½ cucumber

PROTEIN: 4 slices turkey, 1 organic or free-range egg, ¼ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon flaxseed

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. In a tea towel squeeze out the excess water then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, flaxseed. With a tablespoon place scoops on a greased baking paper, shape into patties with fingers then spray with olive oil and bake in the oven until brown approx. 15-20 minutes. Let cool before peeling off the paper. Serve with cucumber seasoned with salt and pepper, sliced turkey and yoghurt dip or Vegenaise.

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*Vegetarian *Gluten-free *Dairy-free

Kale, spinach and fetta cheese quiche

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ½ cup kale, 1 tablespoon almond flour

PROTEIN: 2 organic or free-range eggs, 1 tablespoon low-fat cream cheese, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, 1 teaspoon baking powder

METHOD:

Heat up the oven to 200C. Drizzle the muffin tray or patty pans with olive oil. In a bowl mix almond flour, baking powder, eggs, cream cheese with a fork or in a food processor. Then fold in the spinach, kale and feta, season with salt, pepper and top with hemp seeds. Bake for 15-20 minutes.

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* Vegetarian *Gluten-free *Dairy-free alternative

Cauliflower bread with spinach and chia seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup cauliflower, ½ cup spinach

PROTEIN: 1 organic or free-range egg, ¼ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Thomy mayo or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. In a tea towel squeeze out the excess water then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, chia seeds. With a tablespoon place scoops on a greased baking paper, shape into patties with fingers then spray with olive oil and bake in the oven until brown approx. 15-20 minutes. Let cool before peeling off the paper. Serve with spinach and mayo or Vegenaise topped with chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Tuna celery boats

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 3 celery sticks, lemon juice from ½ lemon

PROTEIN: 100g tuna (can-drained), 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Mix the tuna with yoghurt, cracked pepper, lemon juice and hemp seeds and serve on top of the celery sticks.

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*Vegetarian *Gluten-free *Dairy-free alternative

Lentil chia patties

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: ½ onion, 1/3 cup organic lentils (can – drained and washed), 2 tablespoons almond flour, ½ cup spinach

PROTEIN: 1 organic or free-range egg, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ground cumin, turmeric

METHOD:

Heat up the oven 200 C. Chop up the onion, mix with salt, pepper, ground cumin and turmeric and cook until soft. Let it cool a little then mix with lentils, egg, almond flour and mozzarella. Place big tablespoons on a baking paper, top with chia seeds and bake for 20 minutes until brown. Serve with spinach drizzled with olive oil.

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*Vegetarian *Gluten-free *Dairy-free alternative

Baked tomato and fetta cheese

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 tomato

PROTEIN: 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, Italian herbs

METHOD:

Preheat the oven to 200C. Slice up the tomatoes, season with salt, pepper and Italian herbs. Bake for 15-20 minutes then serve with fetta cheese and chia seeds.

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*Vegetarian alternative *Gluten-free *Dairy-free alternative

Turkey and cranberry low carb pizza

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ¼ cup almond flour, 1/8 cup coconut flour, ½ red capsicum, 1 tomato, 2 tablespoons cranberry sauce

PROTEIN: 40g turkey breast or tuna (vegetarian), 1 tablespoon sour cream, ¼ cup parmesan cheese, 1 tablespoon mozzarella or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds, 1 tablespoon organic butter or coconut oil (dairy-free)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, oregano, basil, thyme, garlic powder, 1 teaspoon baking powder

METHOD:

Preheat the oven to 200C. Mix almond flour, coconut flour, sour cream, parmesan cheese, butter, salt, pepper, oregano, basil, thyme, garlic powder and baking powder. Pour on baking paper and shape the mixture into a pizza. Bake for 10 minutes then top with cranberry sauce, mozzarella cheese, turkey breast, capsicum, tomato, hemp seeds and bake for another 10 minutes or until brown.

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* Vegetarian alternative *Gluten-free *Dairy-free alternative

Cauliflower turkey sandwich

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup cauliflower, ½ cup dark green leaves

PROTEIN: 1 organic or free-range egg, ¼ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 40g turkey breast or tuna (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. Squeeze out the excess water with a tea towel then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, chia seeds. Place scoops on a greased baking paper, shape into patties then spray with olive oil and bake in the oven until brown approx. 15-20 minutes. Let cool before peeling off the paper. Serve with turkey breast and green leaves.

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*Vegetarian *Gluten-free *Dairy-free 

Avocado deviled eggs

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 tomato, 1 tablespoon fresh parsley, lemon juice ½ lemon

PROTEIN: 1-2 organic or free-range eggs

FAT: 1 tablespoon hemp seeds, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ground cumin, smoked paprika

METHOD:

Boil the eggs 5 min for runny and 7 min for hard. Peel and cut in half. Take out the yolks and put it in a bowl. Season with salt, pepper, ground cumin and smoked paprika and mix in mashed avocado, lemon juice, parsley and hemp seeds. Put it back into the hole of the boiled egg whites. Serve with tomatoes.

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* Vegetarian alternative *Gluten-free *Dairy-free

Honey soy turkey meatballs with hemp seeds and asparagus

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup asparagus, 1 tablespoon honey soy marinade

PROTEIN: 50g turkey mince or falafels (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven 200 C. Season the turkey mince with salt and pepper, then shape into meatballs or finger food and cover in honey soy sauce first then hemp seeds. Put baking paper on a tray, place the asparagus on one half, drizzle with olive oil and season with salt and pepper. Then place the meatballs onto the other side. Bake both for 15-20 minutes. The asparagus might be ready 5 minutes earlier.

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*Vegetarian *Gluten-free *Dairy-free

Carrot celery sticks with beetroot hommus

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ carrot, 1 celery stick, 1 tablespoon beetroot (can)

PROTEIN: 1 tablespoon hommus

FAT: 1 tablespoon hemp seeds

METHOD:

Blend the hommus with beetroot then top with hemp seeds and serve with carrot and celery sticks.

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*Vegetarian *Gluten-free *Dairy-free alternative

Fried chickpeas with Greek yoghurt and hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: ½ cup organic chickpeas (can-drained and washed), lemon juice from ½ lemon

PROTEIN:  1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon coconut oil, hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, smoked paprika, ground cumin, garlic powder

METHOD:

Heat up the oil on a frying pan and cook the chickpeas for 5 minutes with salt, pepper, smoked paprika, garlic powder and ground cumin. Serve with yoghurt mixed with lemon juice, salt, pepper and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free

Boiled egg with corn, peas and hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 cob sweet corn, ½ cup peas (can- drained and washed)

PROTEIN: 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Boil the egg (3 minutes for runny 10 minutes for hard boiled eggs) and the cob of corn (approx. 10 minutes). Serve with salt, pepper, peas and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Roasted pumpkin bites with halloumi and hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 cup pumpkin

PROTEIN: 30g organic halloumi or Bio cheese (dairy-free)

FAT: 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. In the meantime cook the halloumi on a hot frying pan with some olive oil. Serve with hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Zucchini patties

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 zucchini, 1 tablespoon almond flour

PROTEIN: 1 organic or free-range egg, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon flaxseed meal

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven 200C. Grate the zucchini first, then boil it for a couple of minutes then drain all the water out in a tea towel. Mix with egg, almond flour, flaxseed meal, salt, pepper and mozzarella cheese. Place spoons of the mixture on a baking paper. Bake for 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Radish chips

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup radish

PROTEIN: 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, garlic powder, paprika

METHOD:

Heat up the oven to 200C. Season the radish with salt, pepper, garlic powder, paprika, cover with a foil and cook for 40 seconds in a microwave. Then place on the baking paper, spray with olive oil and bake for 10-15 minutes each side.  Serve with yoghurt and dill dip.

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