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

Mediterranean Green Beans

The most delicious side dish!

I’ve been buying this pre-made from the market and decided to make a batch. It’s so delicious and you can just grill some fish or chicken to have alongside. It’s so flavourful and moreish!

INGREDIENTS

- 1kg of beans

- 10 Roma tomatoes, grated (and/or finely chopped)

- 1/2 cup olive oil, at least

- 1 onion, grated

- 2 tsp crushed garlic

- 1/3 cup red capsicum, thinly sliced

- 2 carrots, cut up (optional)

- 1/3 cup chopped fresh parsley

- 1 Tbsp lakanto sweetner

- salt & pepper

- water, as needed

METHOD

- Add half the oil and fry the onion, carrot and capsicum in the pan till onion is see through.

- Add the tomatoes, garlic, sweetner, parsley and beans and the rest of the oil.

- Simmer on medium to high heat with lid on the pan for about 45min.

- Add salt and pepper to taste.

- Stir occasionally and add water when needed.

- Remove the lid and cook for about 10-15 min until beans are soft and the fluid has evaporated.