Broccoli Feta Protein Soup

The perfect springtime soup, especially when the weather is a little colder than it should be! Packed with protein more than your average vegetarian soup because of the beans, feta and cottage cheese inclusion.

The lemon and the chill flakes add a perfectly balance zing to the soup. It really is delicious.

INGREDIENTS

- 2 average size brocolli heads, cut into chunks

- 2 average size zucchini’s, cut into chunks

- 2-3 celery sticks, cut into chunks

- 100g spinach

- 1 leek, sliced

- 1 400g can of butter beans

- 200g feta (I used danish)

- 1 small tub of cottage cheese

- Olive oil

- Sprinkle of dried oregano

- Sprinkle of chilli flakes

- 3 cups of beef stock, or beef broth

- Zest of 1 lemon & juice of half a lemon

- Salt & pepper

METHOD

- Preheat oven to 180

- On a lined pan add chopped brocolli, zucchini and celery and drizzle olive oil and sprinkle oregano, chilli flakes and salt.

- Bake for 30 minutes

- Add the feta for the last 10 minutes of baking

- Whilst baking; sautee the leek in olive oil until it starts to brown

- Then add the stock and beans and spinach and salt and pepper and simmer on low to wilt the spinach.

- When the veggies are roasted; add all ingredients into the pot and blend together.

Protein Custard

Dont miss out on the sweet treats!

Here‘s a yummy winter treat. Enjoy that hot custard vibe, but no sugar, no carbs and no sugar. FULL OF PROTEIN. Yay!

Bringing back the childhood memories of Yogo!

INGREDIENTS

• 1.5 scoop of protein (I preference chocolate or banana)

• 3/4 cup of your fav nut milk

• approx 1/3 cup water

• Lakanto sweetener to taste

• If using chocolate then add a Tbsp of cacao

• Tbsp corn flour mixed in a little water

METHOD

• Add the protein and milk and water in a protein shaker and shake.

• Pour into a saucepan and stir with the heat on medium.

• Add the sweetener (and cacao).

• After a few minutes add in the corn flour mix. Then it will start to thicken like custard quite quickly.

• Serve hot. I like adding a splash of the same milk on top. Its a yummy warming dessert!

Goulash - Slow Cooker Recipe

It’s the time of year for soups and slow cooks! Here’s a protein loaded, hearty beef Goulash. You can put the slow cooker on low and leave it on all day while you are at work, and come home to a delicious smell wafting out your door! It’s the perfect comfort food for winter, whilst still a healthy choice!

INGREDIENTS

- 1.5kg chuck steak, cubed

- 400g Can tomatos

- Small tub tomato paste

- 1 onion, chopped

- 3 tsp crushed garlic

- 2 Tbsp sweet paprika

- 2 tsp caraway seeds

- 1 Tbsp worsteshire sauce

- 1 Tbsp sweetner

- 1 red & 1 yellow capsicum, cut in chunks

- 1 cup beef stock

- 1 Tbsp vegeta

- 1/3 cup red wine

- 400g potato’s (optional)

- 4 carrots, chopped

- 2 zucchini, chopped (optional)

- 2-3 cups of ocra (optional)

- 2 bayleaf

- 2 Tbsp corn corn flour (to thicken)

METHOD

- Braise the meat in a little olive oil and 1/2 a Tbsp of paprika in a pan - brown each side. Then place meat in slow cooker.

- Sautéed the onion and garlic and pour over the meat.

- Mix the chopped potato and carrot in with the meat (option to leave out potato and serve with mash or cauliflower mash instead).

- Set aside the zucchini and okra (these ingredients can be left out if you have to leave the slow cooker on all day unattended. They could also be used as sides instead).

- Mix all of the other ingredients in a bowl (except the corn flour).

- Pour the mixture over the meat and veg in slow cooker and mix with a spoon.

- Turn slow cooker on low for 8 hours.

- Add the zucchini and okra for the last 3 hours.

- After 8 hours turn the setting to warm and mix corn flour with a little water and stir into the goulash.

- The meat should be tender and falling apart.

- Serve with mash potato or cauliflower mash and green beans and Parmesan or some other greens such as broccoli.

Chicken Cacciatore

It’s time to get the slow cooker out!

This recipe is so yummy and warming! The chicken falls apart. The best part is you can put it all in the slow cooker in the morning, go to work for the day, and come back home to be greeted by the smell of deliciousness.

🥦 I serve with steamed broccoli and cous cous with lemon zest, or just broccoli.

INGREDIENTS

- 750g potato’s (I get the small low carbs ones)

- 3- 4 chicken breasts

- 1 Red capsicum, diced

- 1/2 yellow capsicum, diced

- 1 small brown onion, diced

- 1 400g can of crushed tomatoes

- 700g of pasta puree

- 2 Tbsp tomato paste

- 2 Tbsp crushed garlic

- tsp dried basil

- tsp dried oregano

- 1/2 Tbsp Italian herbs

- 2 tsp salt flakes

- ground pepper

- 1/2 cup red wine

- 1 beef stock cube

- 1/2 tsp chili flakes

- 3/4 cup fresh parsley

- 1/2 cup pitted kalamata olives

- 2 carrots chopped (optional)

- 1 cup of sliced mushrooms (optional)

METHOD

- Cute potato’s in half and set them all on the bottom of the slow cooker.

- Layer the chicken breast on top.

- Spread the capsicum, carrots and onion over the chicken.

- Mix all ingredients in a bowl and pour over the chicken.

- I slow cook on low for 8 hours

- After 8 hours just switch to warm setting.

(If you need to leave it for 9-10 hours whilst at work that’s totally fine. I have done it and it makes no difference).

Turkey Meatballs

Back to basics!

Let’s get back to basics. Protein and veg. But sometimes we need ways to make the protein different and exciting. These little meatballs are good to add into your rotation. Easy to put on top of salads, with some steamed or roasted veg or atop quinoa. Or even as a snack on their own.

TURKEY MEATBALLS

Makes 24. Great for food prep.

INGREDIENTS

- 500g Turkey mince

- 1 small onion, grated

- Handfull of parsley & basil, chopped fine

- 1 egg

- 1/2 cup GF breadcrumbs

- 1 Tbsp Italian herbs

- 1 small tub of tomato paste (2 Tbsp’s)

- s&p

METHOD

- Preheat oven to 180

- Wear gloves and roll into ball

- Drizzle olive oil in a pan and fry the meatballs on both sides and place on a lined tray and finish cooking in the oven (otherwise they will burn).

- Approx 15min in oven