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

Acai bowl with banana and ancient grain rolled oats

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

INGREDIENTS:

CARBS: ½ cup mixed berries (frozen), ¼ cup acai berry mix (frozen), 1 banana, 1/4 cup ancient grain rolled oats with rye, quinoa and millet or wholegrain rice flakes (gluten-free), 1 tablespoon organic brown rice malt syrup

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1/4 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds,  1 tablespoon shredded coconut, 1 tablespoon chopped walnuts

METHOD:

Blend all the berries, banana, oats, milk, yoghurt, protein powder until smooth then top with syrup, shredded coconut, chia seeds and chopped walnuts.

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

Toasted muesli with yoghurt, raspberries and pumpkin seeds

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

INGREDIENTS:

CARBS: ½ cup toasted muesli or almond clusters (gluten-free), ½ cup raspberries (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free) + 2 tablespoons organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds) and pumpkin seeds

METHOD:

Pour the muesli with milk into a bowl, add the yoghurt, LSA, pumpkin seeds and raspberries on top to serve.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with cranberries

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

INGREDIENTS:

CARBS: 4 Medjool dates and tablespoon dried cranberries (soaked in hot water to soften), 1 tablespoon organic brown rice malt syrup

PROTEIN: 1 cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

OTHER: 1 cup hot water

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates and cranberries in the rest of the hot water until they soften, then drain them.

Combine the dates, cranberries, chia seeds with the gel, yoghurt, almond butter and rice syrup in the blender and puree until smooth then serve.

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

Muesli with Greek Yoghurt and mixed berries

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

INGREDIENTS:

CARBS: ½ cup any natural muesli (my fav Macro organic muesli with fruit, nuts and seeds) or almond clusters (gluten-free), ½ cup mixed berries (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)+ 2 tablespoons organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Pour the muesli with milk into a bowl, add the yoghurt, LSA and mixed berries on top to serve.

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*Vegetarian *Gluten-free * Dairy-free alternative

Chia pudding with prunes and blueberries

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

INGREDIENTS:

CARBS: 4 Medjool dates (pitted and soaked in hot water to soften), 4 prunes, 1 tablespoon blueberries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

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

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

HERBS, SPICES AND BAKING: 1 teaspoon vanilla extract

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates in the rest of the hot water until they soften, then drain them. Combine the dates, chia seeds with the gel, almond butter and vanilla extract in the blender and puree until smooth then serve with yoghurt and top with rice malt syrup, prunes and blueberries.

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

Organic rolled oats with yoghurt and berries

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), ½ cup strawberries and blueberries,1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free) + 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

METHOD:

Cook the rolled oats for approx. 5 minutes with milk or water then mix in chopped walnuts and honey. Top with yoghurt, strawberries and blueberries.

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

French toast with mixed berries and yoghurt

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

INGREDIENTS:

CARBS: 2 slices sourdough bread or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon dextrose

METHOD:

Whisk the eggs with salt and chia seeds and soak the bread in the egg mixture.  Heat up the oil on the frying pan, and fry both sides of the bread until golden brown. Serve with mixed berries, yoghurt, rice malt syrup and dust with dextrose.

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

Pancakes with raspberries and yoghurt

  • SERVINGS: 1-2
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 1 persimmon, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon LSA (linseed, sunflower seeds, almonds)

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose

METHOD:

Whisk the eggs, milk, protein powder, dextrose, salt, baking powder, LSA then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with raspberries, persimmons and yoghurt.

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

Ancient grain oats with rye, quinoa, and millet with banana, prunes and goji berries

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 small banana, 1 tablespoon prunes, 1 tablespoon goji berries

PROTEIN : 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon LSA (linseed, sunflower seeds, almonds)

METHOD:

Cook the rolled oats for approx. 5 minutes with milk then mix in chopped prunes, goji berries, and LSA.

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

Pancakes with shredded apples, walnuts, and raisins

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

INGREDIENTS:

CARBS: 1 apple (shredded), 1 tablespoon raisins, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chopped walnuts

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose, ½ teaspoon cinnamon

METHOD:

Whisk the egg, milk, protein powder (optional), dextrose, salt, and baking powder then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with shredded apple mixed with chopped walnuts, raisins, cinnamon and yoghurt.

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

Ancient grain oats with rye, quinoa, and millet with apple, cinnamon and walnuts

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa, and millet or quinoa/ rice porridge (gluten-free), 1 shredded apple

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

HERBS, SPICES, AND BAKING: 1 teaspoon cinnamon

METHOD:

Cook the rolled oats with milk and shredded apple for approx. 5 minutes. Then serve with yoghurt, walnuts, and cinnamon.

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

Semolina with banana and strawberries

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

INGREDIENTS:

CARBS: 1 banana, ½ cup strawberries (fresh or frozen), ¼ cup semolina or corn meal (gluten-free)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon flaxseed oil or flaxseed meal

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt

METHOD:

Add semolina with milk and a pinch of salt to a pot and continuously stir while it simmers for 5-10 minutes or until thickens. Serve with banana, strawberry and flaxseed oil or flax meal.

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

Ancient grain oats with rye, quinoa and millet with prunes, raspberries and flaxseed meal

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 4-5 prunes, ½ cup raspberries (fresh or frozen)

PROTEIN : 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chopped prunes. Serve with raspberries and flaxseed meal.

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

Wholegrain toast with cream cheese and home-made chia-berry jam

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

INGREDIENTS:

CARBS: 1 or 2 pieces wholegrain toast or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), lemon juice from 1 lemon

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 2 tablespoons chia seeds

HERBS, SPICES AND BAKING: 1 tablespoon dextrose

METHOD:

Put the bread in the toaster. For the chia jam: mix the berries with a fork or food processor, add chia seeds (soaked in hot water until gel forms), lemon juice, dextrose.

To serve, smear your toast with cream cheese and top with chia jam.

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

Ancient grain oats with banana, berries, flaxseed meal and almonds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 banana, ½ cup blueberries(fresh or frozen)

PROTEIN : 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon slivered almonds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in flaxseed meal. Serve with chopped up banana, blueberries and slivered almonds.

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

Sprouted granola and almond crunch with strawberries

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

INGREDIENTS:

CARBS: 1 cup sprouted granola and almond crunch or almond clusters (gluten-free), ½ cup strawberries (fresh or frozen)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free),

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

FAT: 1 tablespoon chia seeds

METHOD:

Mix the granola with chia seeds and serve with milk, yoghurt and chopped strawberries.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mango acai bowl

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

INGREDIENTS:

CARBS: 1 cup mango (fresh or frozen), ¼ cup acai berry mix (frozen), 1 banana, 1 tablespoon goji berries

PROTEIN: ¼ cup organic Greek yoghurt or coconut yoghurt (dairy-free), 1/8 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon chopped almonds

METHOD:

Blend half of the mango, acai berries, banana, yoghurt, milk, protein powder (optional) until smooth then top with mangoes, goji berries, flaxseed meal and chopped almonds.

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

Pancakes with strawberries and goji berries

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

INGREDIENTS:

CARBS: 1 banana (mashed), 1 tablespoon goji berries, ½ cup strawberries, ¼ cup wholemeal flour or more until the mixture thickens or almond flour (gluten-free), 1 tablespoon maple syrup

PROTEIN: 1 organic or free-range egg, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1-2 tablespoons peanut oil, 1 tablespoon flaxseed meal

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

METHOD:

Whisk the mashed banana, egg, milk, protein powder (optional), flaxseed meal, salt and baking powder then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with goji berries, strawberries, maple syrup and yoghurt.

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

Ancient grain oats with rye, quinoa and millet with passionfruit and pumpkin seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1-2 passionfruits

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon pumpkin seeds, 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk and chia seeds for approx. 5 minutes. Then serve with passionfruit and pumpkin seeds.

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

Healthy banana bread

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

INGREDIENTS:

CARBS: 1 banana, ½ cup wholemeal flour or almond flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon organic butter or coconut oil (dairy-free), 1 tablespoon pecan nuts

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 tablespoon dextrose, ½ teaspoon baking powder, ½ teaspoon baking soda

METHOD:

Heat up the oven to 170C. Beat the butter and dextrose with an electric mixer until creamy then add the egg and once mixed, fold in the mashed banana. Sift the flour, baking powder, and soda and add into the mixture. Then gently fold in the yoghurt and crushed pecan nuts. Put in a greased tin or oven-safe dish and bake for approx. 1 hour testing with a skewer if ready.

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

Bircher muesli with kiwi and pineapple

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes then sit in the fridge overnight

INGREDIENTS:

CARBS: 1/3 cup organic Bircher muesli or rice porridge (gluten-free), ½ cup apple sauce, 1 kiwifruit, ½ cup pineapples (fresh or frozen)

PROTEIN: ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Boil the apple for 5 minutes, let it cool then blend to make the apple sauce. Mix the muesli with apple sauce and let it sit in the fridge overnight. Serve with yoghurt, kiwi, pineapple and flaxseed meal.

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*Vegetarian *Gluten-free *Dairy-free alternative

Almond clusters with pears

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

INGREDIENTS:

CARBS: ½ cup almond clusters, 1 pear

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon pepitas, 1 tablespoon almonds

METHOD:

Mix the clusters with milk, yoghurt, top with sliced pear, almonds, pepitas and chia seeds.

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

Ancient grain oats with goji berries, raisins and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 tablespoon goji berries, 1 tablespoon raisins

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chia seeds, goji berries and raisins.

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*Vegetarian *Gluten-free *Dairy-free alternative

Almond clusters with apple, walnut and cinnamon

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

INGREDIENTS:

CARBS: ½ cup almond clusters (gluten-free), ½ apple, 1 tablespoon goji berries

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free),

½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

BAKING: 1 teaspoon cinnamon

METHOD:

Mix the almond clusters with milk, yoghurt, grated apple, cinnamon, goji berries and walnuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Acai bowl light with pecan nuts, hemp seeds, and shredded coconut

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

INGREDIENTS:

CARBS: ½ cup mangoes (fresh or frozen), ¼ cup acai berry mix (frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1/4 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon hemp seeds, 1 tablespoon sesame seeds, 1 tablespoon shredded coconut and pecan nuts

METHOD:

Blend mangoes, acai berries, protein powder, yoghurt, milk and top with rice malt syrup, hemp seeds, sesame seeds, coconut, pecan nuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with vanilla yoghurt, blueberries, and coconut

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

INGREDIENTS:

CARBS: ½ cup blueberries (fresh or frozen)

PROTEIN: 1 cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons chia seeds (soaked in ¼ cup of hot water until gel forms), 1 tablespoon shredded coconut

OTHER: ¼ cup hot water

METHOD:

Put the chia seeds in the hot water until a gel forms. Put layers of yoghurt, chia seeds gel and blueberries in a cup and top with coconut.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with fruit

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the fridge overnight

INGREDIENTS:

CARBS:  2 passionfruit, 1 kiwi fruit, ½ mango (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with fruit on top the next day.

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*Vegetarian *Gluten-free *Dairy-free alternative

High protein pancakes

  • SERVINGS: 1-2
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ cup blueberries and ½ cup strawberries, ½ cup almond flour, 1 tablespoon coconut flour

PROTEIN: 2 organic or free-range eggs, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon coconut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 1 tablespoon Nuttvia (sugar-free chocolate and hazelnut spread)

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose, 1 teaspoon vanilla extract

METHOD:

Mix eggs, milk, coconut oil, almond flour, coconut flour, LSA, a pinch of salt, dextrose, vanilla extract and baking powder in a bowl until there are no lumps. Add more coconut flour if needed. Heat up the peanut oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with yoghurt, fruit and Nuttvia.

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*Vegetarian *Gluten free *Dairy-free alternative

Baked pear with yoghurt, chia seeds, and pecan nuts

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

INGREDIENTS:

CARBS: 2 small or 1 large pear

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

FAT: 1 tablespoon pecan nuts, 2 tablespoons chia seeds (soak in ¼ cup hot water until gel forms)

HERBS, SPICES AND BAKING: 1 teaspoon cinnamon, 1 teaspoon vanilla sugar

METHOD:

Turn on the oven to 200C. Cut the pear into 2 halves, cut out the seeds, dust with cinnamon and vanilla sugar then cover with tinfoil.  Bake for 20 minutes then serve with chia seeds gel in the cut-out hole, yoghurt and pecan nuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Low carb almond toast with cream cheese and chia seed jam

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

INGREDIENTS:

CARBS: ½ cup mixed berries (fresh or frozen), 3/4 cup almond flour, lemon juice from 1 lemon

PROTEIN: 1 organic or free- range egg, 1 tablespoon of low-fat cream cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt,1 teaspoon baking powder, 1 tablespoon dextrose

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes.

Chia jam: Mix berries, chia seeds (soaked in hot water until gel forms), lemon juice, dextrose

To serve, smear your toast with cream cheese and top with chia jam.

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*Vegetarian *Gluten-free *Dairy-free alternative

Fruit salad with yoghurt and LSA

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

INGREDIENTS:

CARBS: ½ cup raspberries, ½ cup mango, ½ cup blueberries (fresh or frozen or any other fruit except bananas)

PROTEIN: 1 cup organic Greek yoghurt or coconut yoghurt (dairy-free), optional:  ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Defrost the fruit or chop up the fresh fruit. Mix the yoghurt, LSA and milk with protein powder then put in the bowl, top with fruit and serve.

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*Vegetarian *Gluten-free *Dairy-free alternative

Pancakes Cream cheese

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

INGREDIENTS:

CARBS: 2 Passionfruit, ½ cup pineapple (fresh or frozen), 1 tablespoon organic brown rice malt syrup

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

FAT: 1 tablespoon peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ teaspoon cinnamon, 1 tablespoon dextrose

METHOD:

Mix the eggs, cream cheese, LSA, salt, cinnamon, dextrose until there are no lumps (in a blender). Heat up the oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with yoghurt, fruit and brown rice malt syrup.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mixed berries and mango with yoghurt, nuts and chia seeds

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), 1 mango (fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon walnuts, 1 tablespoon pecan nuts, 1 tablespoon almonds

METHOD:

Thaw the frozen fruit in a microwave, add the yoghurt, chopped nuts and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Coconut pancakes with homemade berry chia jam

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), ½ cup coconut flour, 1 tablespoon almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon coconut oil, 1 tablespoon chia seeds

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 2 tablespoons dextrose, 2 teaspoons vanilla extract

METHOD:

Put the chia seeds in the hot water until a gel forms. Thaw the berries in a microwave for 30- 40 seconds then break them up with a fork or in a food processor. Add the chia seeds, lemon zest, a teaspoon of vanilla extract and half of the dextrose. For the pancake mixture mix the eggs, coconut flour, almond flour, coconut oil, salt, milk, baking powder, dextrose, yoghurt and vanilla extract until there are no lumps. Heat up the peanut oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with chia jam.

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*Vegetarian *Gluten-free *Dairy-free alternative

Acai bowl with pineapple and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup acai berries (frozen), ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½  cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 tablespoon almonds

METHOD:

Put the acai berries, pineapple, honey, almond butter, milk and yoghurt into a blender and mix until smooth. Top with chia seeds and almonds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry and coconut muffins

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup almond flour

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

FAT: 1 tablespoons coconut oil, 1 tablespoon shredded coconut

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, ½ teaspoon baking powder, ½ tablespoon dextrose, ½ teaspoon vanilla extract

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, baking powder, dextrose and then add vanilla extract, egg, yoghurt, coconut oil. Then gently fold in the blueberries with the shredded coconut. Pour into a muffin tray or patty pans after greasing with oil. Bake for 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with blueberries and pecan nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the frisge overnight

INGREDIENTS:

CARBS:  1 cup blueberries (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with blueberries and pecan nuts on top the next day.

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*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry low carb Danish with chia seeds

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup almond flour

PROTEIN: 1 organic or free-range egg,  2 tablespoons cream cheese or Bio cheese (dairy-free), 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ tablespoon dextrose, ½ teaspoon vanilla extract

METHOD:

In a food processor or by hand mix almond flour, salt, dextrose, vanilla extract and the egg. Then gently fold in the blueberries. Pour into a hot frying pan greased with oil. Cook for a few minutes on medium heat before gently turning over. Serve with yoghurt and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia bowl with cottage cheese mixed berries and pecan nuts

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

INGREDIENTS:

CARBS:  1 cup mixed berries (fresh or frozen), zest from ½ lemon

PROTEIN: 1 cup low fat cottage cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons chia seeds, 1 tablespoon pecan nuts

COOKING: 1 teaspoon vanilla sugar

METHOD:

Mix the chia seeds with cottage cheese, serve with mixed berries, pecan nuts, lemon zest and dust with vanilla sugar.

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*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple and orange cheese bowl with chia seeds

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

INGREDIENTS:

CARBS: 1 cup pineapple (fresh or frozen), zest from ½ orange, 1 tablespoon honey

PROTEIN: 2 organic or free-range eggs,  2 tablespoons low-fat cream cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon coconut oil, 1 tablespoon chia seeds

METHOD:

In a food processor or by hand mix the cream cheese with the eggs. Heat up the coconut oil in the frying pan, then add the egg mixture. Scramble for a couple of minutes until the eggs are cooked then set aside. Serve with pineapple, orange zest, honey and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free

Sweet omelette with raspberries and pineapples

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

INGREDIENTS:

CARBS: ½ cup raspberry, ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon coconut oil, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt, 1 tablespoon dextrose

METHOD:

Separate the yolks and whisk with dextrose. In a separate bowl mix egg whites until stiff peaks form then gently fold together. Melt coconut oil on the pan and add the egg mixture. Cook on low heat for 5-7 min covered then fold the omelette and serve with honey, raspberry, pineapple and chopped walnuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Lemon, poppyseed and chia seed low carb muffin

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 tablespoon poppyseed, ¼ cup almond flour, lemon zest from 1/2 lemon, 1 tablespoon lemon juice

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

FAT: 1 tablespoon coconut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ teaspoon baking powder, 1 tablespoon dextrose, ½ teaspoon vanilla extract

METHOD:

Preheat the oven to 200C. Melt the coconut oil then add dextrose, egg yolk and mix well. Add the dry ingredients (poppyseed, almond flour, chia seeds, baking powder) slowly, stirring continuously. Then add yoghurt, lemon juice, lemon zest, and vanilla. Beat the egg white until soft peak forms and fold into the muffin batter. Bake 20-25 min.

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*Vegetarian *Gluten-free *Dairy-free 

Low-carb French toast with mixed berries

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 1 Hour 10 minutes

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), 1 tablespoon maple syrup, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1-2 organic or free-range eggs and 1 egg white

FAT: 1 tablespoon flaxseed meal, 1-2 tablespoons coconut oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ teaspoon baking powder, 3 tablespoons hot water

METHOD:

To make the low-carb bread: Preheat the oven to 170C. Mix almond flour, flaxseed meal, psyllium husk, salt and baking powder. Then mix the egg white with the vinegar and add to the dry mixture at high speed  (mixing for 10 seconds) until just combined (do not over mix). Have the hot water ready and do the same. Grease baking paper in an oven-safe dish and put the mixture in, shaping it into bread then bake for approx. 1 hour. Once ready, let it cool on a rack for 5 minutes. French toast: Cut the bread into smaller pieces, dip in scrambled eggs and fry on the hot pan with coconut oil. Serve with mixed berries and maple syrup.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mango vanilla chia bowl

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

INGREDIENTS:

CARBS: 1 mango (fresh or 1 cup frozen)

PROTEIN: ½ cup organic Greek yoghurt and ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almonds

METHOD:

Mix vanilla yoghurt with Greek yoghurt and protein powder (optional), add chopped up mango, chia seeds and almonds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cherry chia blueberries and pecan nuts bowl

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

INGREDIENTS:

CARBS: ½ cup blueberries, ½ cup cherries (both fresh or frozen)

PROTEIN: ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon pecan nuts

METHOD:

To serve mix the yoghurt with fruit, nuts and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

High protein pancakes with chia seeds

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

INGREDIENTS:

CARBS: ¼ cup apple sauce, ¼ cup almond flour, 1 tablespoon maple syrup

PROTEIN: 2 organic or free-range eggs, optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon chia seeds, 1 tablespoon coconut oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt

METHOD:

Boil an apple for 5 minutes, let it cool then blend to make the apple sauce. Then mix the apple sauce, almond flour, protein (optional), chia seeds, coconut oil, pinch of salt and the eggs. Let it sit for a couple of minutes. Heat up the oil on a frying pan and cook the pancakes until brown on each side. Serve with chia seeds and maple syrup.

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*Vegetarian *Gluten-free *Dairy-free alternative

Caramelized apple and pear with cottage cheese and walnuts

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

INGREDIENTS:

CARBS: 1 apple, 1 pear, 1 tablespoon maple syrup

PROTEIN: 1 cup low-fat cottage cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon walnuts, 1 tablespoon organic butter or coconut oil (dairy-free)

COOKING: 1 teaspoon cinnamon

METHOD:

Heat up the butter or coconut oil on a frying pan and cook the chopped up apple and pear covered on medium heat until soft. Serve with cottage cheese, cinnamon, walnuts and maple syrup.

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*Vegetarian *Gluten-free *Dairy-free

Chocolate egg white omelette with chia and strawberries

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

INGREDIENTS:

CARBS: 1 cup strawberries

PROTEIN: 2 organic or free-range egg whites

FAT: 1 teaspoon coconut oil, 1 tablespoon chia seeds, 1 tablespoon Nuttvia (sugar-free chocolate hazelnut spread)

METHOD:

Whisk the egg whites with a pinch of salt and chia seeds. Heat up the coconut oil in the frying pan and cook the eggs on medium heat covered. Serve with Nuttvia and strawberries.

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