Sweet potato smoothie This is an easy recipe to make and surprisingly can make a very nice dessert too. 0.5 cup Sweet potato (Any sort is fine. ) 1 tablespoon Almond butter 0.25 teaspoon Cinammon 1 Banana 0.5 Cup Almond Milk (Other plant based milks are also good) Chop and boil the potatoes until tender…
Vegan peanut butter protein smoothie Easy to make high protein vegan smoothie with good omega 3 hit! 2 cups kale (Any green leafy veg is nice) 2 tablespoon hemp seeds 1 tablespoon peanut butter 2/3 cup water 2 cups ice 1 cup almond milk (Any plant based milk will do) 1 tablespoon cacao powder 1…
Stir Fry Tofu and Vegies Quick and easy vegan dinner 150 g silken tofu (firm is best) 1 cup broccoli 1 red capsicum 0.5 cup mushrooms 1 clove garlic 1 tsp root ginger 1 tbsp soy sauce 1 tsp peanut oil (can use more if you like) 2 tbsp peanuts (non-salted if possible) Chop onions,…
Red Thai Beef & Peanut Curry A flavoursome Thai-inspired meal with added veggie goodness and crunchy peanuts on top! 500 grams Beef Stirfy Strips 1/4 cup Peanut Oil 2 tablespoons Thai Red Curry Paste 2 cans Coconut Milk 6 Kaffir Lime Leaves ((finely chopped)) 300 grams Green Beans 2 Carrots 2 Red Capsicums 2 tablespoons…
Vegetarian Goodness Bowl A delicious, healthy and easy weekday meal. Great for using up veggies too! 300 grams firm tofu 2 cups rice 1 bunch Pak Choy (roughly chopped) 2 Carrots (thinly sliced) 1 Cucumber (thinly sliced) 1 Pumpkin (roasted with skin on) 1 Red Onion (thinly sliced) 4 cups Vegetable Stock 2 tablespoons Sesame…
Liam’s Coconut Protein Balls This is a great little snack to put on the table, Ideal for Pre-Post workout. They taste ultra chocolaty and easy to prepare. 3 cups Pitted Dates 1 1/2 cups Almonds 1 cup Water 2 tbsp Cacao Powder 4 Scoops Whey Proein ((unflavoured)) 1/4 cup Chocolate chip 1/2 cup Coconut Flakes…
Honey-Caramel Protein Shake A good, sweet kick-start in the morning before or immediately after a workout. 30 g earth (vegan) protein powder (Salted Caramel is great!) 300 mL Milk (Skim milk is a good option for less fat.) 1 tsp Honey Pour 300mL of your preferred milk option (or water) into a shaker Add in…
Banana Peanut Shake A quick and easy liquid meal to consume within your metabolic window. – 1 banana – Handful of dates – 1 scoop vanilla protein powder (- 2 tablespoons peanut butter) Put dates in the nutribullet with 1/3 cup of boiling water. Blend until smooth. Add remaining ingredients to nutribullet and blend.
Blueberry acai smoothie A healthy and delicious morning or afternoon snack – 1 cup frozen blueberries – 3 scoops greek yoghurt – 1 tablespoon acai powder (- 1 cup spinach) Add all ingredients to a nutribullet and blend until smooth
Herb crusted salmon salad Oven cooked salmon with a herb crust, served on salad. 250 grams salmon fillets (skin off) 1 tablespoon parsley (fresh if possible) 0.5 tablespoon oregano (fresh if possible) 0.5 tablespoon sage (fresh if possible) 1 tablespoon garlic crushed 1 piece zest of 1 lemon 1 teaspoon Dijon mustard 1 teaspoon olive…
Cauliflower Hasbrowns Yummy Cauliflower hashbrowns, baked not fried 1/4 whole cauliflower (grated) 1 shallot (chopped) 3 bulbs garlic (grated/minced) 1/2 cup parmasen cheese (grated) 2 eggs 1 tbs dried basil 1 pinch salt 1 pinch pepper Grate or shred cauliflower, squeeze out extra moisture. Mix in all other ingredients. Heat oven to 180 degrees. Use…
Strawberry Cheesecake Smoothie Strawberry smoothie 1/2 cup Frozen Strawberries 1 Tbsp Rice Malt Syrup 2 spoons Greek Yoghurt 1 Tbsp Flaxseed Oil 1/2 tsp Vanilla Extract 250 ml Almond Milk Add all ingredients to blender and blitz until smooth
Owen’s Conveniently Not Spaghetti Spaghetti It’s like spaghetti only without the spaghetti in it. High in low fat protein with a lot of legumes. Convenient cooking, designed to be made up as a batch on a Sunday night to provide 5-6 high protein meals for the week. 1 kg Turkey Mince 400 g Crushed Tomatoes…
Lamb, pumpkin, spinach and feta wraps 4 wholegrain wraps (Select wraps with low salt and sugar content.) 650 grams lamb (116g boneless lean lamb has 25g of protein. Refer to https://members.epicwinpt.com.au/how-much-primary-protein-do-i-need-every-meal/ to determine how much protein and therefore how much lamb you should include in this recipe for 4 serves/meals) 2 cups diced pumpkin 120 grams…
Orange Smoothie Enjoy this delicious orange smoothie. Because it must be said that not everything orange is trying to ruin democracy as we know it. .5 Orange (Peeled) 1 scoop Vanilla Protein Power .5 medium Banana (frozen if possible) 100 ml Water (cold if possible) 4 ice cubes 2 tbsp natural vanilla yogurt (Jalna is…
Summer Smoothie Sometimes you just need that refreshing taste of summer in your glass. Hopefully to keep you away from too much alcohol. This smoothie is full flavour and isn’t evil. I mean – what more could you ask for? 1 scoop Vanilla Protein Power 2 tbsp Greek Yoghurt (Vanilla Yoghurt works really well!) 1/3…
Passion Plus Smoothie SO much passion. Or maybe not! But there is passionfruit in this smoothie and it taste so yum! This is an INSIDE THE WINDOW Smoothie – perfect after a session! For those with lactose issues – drop the Yoghurt! 1 Passionfruit (Scooped out – OBVISIOUSLY) .5 Banana (Frozen if possible) 1 scoop…
Kiwi Ginger Kick Need a zinger to get you going? This smoothie is packed full of flavour and is super healthy! 1 scoop Vanilla Protein Power 100 ml Water 1-2 ice cubes 1 medium Kiwifruit (peeled – gold or green!) 1/3 cup Frozen Mango 1 finger tip Ginger (the size of your pinky finger tip)…