Recipes

Prep + Cook Time: 20 minutes - Servings: 10

Nutritional information per serving:
Calories: 148kcal - Protein: 5g - Carbohydrates: 18g - Fat: 7g

INGREDIENTS:
• 1 banana (mashed)
• 1 1/4 cup oats
• 1/3 almond butter
• 2/3 cup coconut flakes
• 1/3 cup protein powder

METHOD:
1. Preheat oven to 170℃
2. Place all ingredients together in a bowl and mix well.
3. Pack mixture down firmly into a pan
4. Bake in oven for 15 minutes. Remove and let cool for 30 minutes.
5. When cool cut into bars.

Andriana xx

Prep + Cook Time: 1 hour + 15 minutes - Servings: 3

Nutritional information per serving:
Calories: 450kcal - Protein: 33.2g - Carbohydrates: 28g - Fat: 36.2g

INGREDIENTS:
• 500gr pork mince
• 170gr vine leaves
• 50gr brown rice
• 4 lemons
• 1 onion
• Fresh parsley
• 1 tomato paste
• 1 vegetable stock cube
• Salt and pepper
• 1/4 tsp cinnamon
• 1 tbsp olive oil
• 2 cups water

METHOD:
1. Wash the fresh vine leaves and blanch them for 5 minutes.
2. In a pan heat the olive oil and cook the onion. Add the ground meat and cook until it turns white.
3. Add the brown rice, lemon juice, tomato paste, parsley, vegetable stock, salt, pepper, cinnamon and cook for 5 minutes.
4. When the mixture cools, put one teaspoon of filling on each vine leave and wrap them up.
5. Put all the leaves in a pot and place a small plate on top of them to keep them in place and add the water.
6. Let them cook on low heat for about half an hour.

Andriana xx

Prep + Cook Time: 30 minutes - Servings: 4

Nutritional information per serving:
Calories: 512kcal - Protein: 28.5g - Carbohydrates: 8.9g - Fat: 11.9g

INGREDIENTS:
• 400gr snapper
• 2 lemons
• 3 tbsp olive oil
• Fresh basil
• Fresh mint
• 200gr brussels sprouts
• salt and pepper

METHOD:
1. In a small pan heat 2 tbsp olive oil.
2. Sprinkle with salt and pepper and add the snapper to pan.
3. Cook one side for 2 minutes, then flip and cook the other side for 2 minutes.
4. Add 1 lemon juice mint and basil and cook for other 5 minutes or until cooked.
5. Boil brussels sprouts for 5 minutes.
6. Serve with lemon and olive oil.

Andriana xx

Prep + Cook Time: 5 minutes - Servings: 1

Nutritional information per serving:
Calories: 400kcal - Protein: 9g - Carbohydrates: 9g - Fat: 30g

INGREDIENTS:
• 10 almonds, 3 brazil nuts, 5 cachews
• 2 tablespoons pumpkin seeds
• 1 tablespoon cacao nibs
• 1 tablespoon coconut flakes
• ¼ cup almond milk

METHOD:
1. Mix together all the dry ingredients. serve with almond milk.

Andriana xx

Prep + Cook Time: 25 Minutes - Servings: 12

Nutritional information per serving:
Calories: 200kcal - Protein: 6g - Carbohydrates: 3g - Fat: 18g

INGREDIENTS:
• 2 cups whole almonds
• 2 tablespoons chia seeds
• 1/4 cup coconut oil
• 1 egg, whisked
• 3 tablespoons fresh ginger
• 2 tablespoons cinnamon powder
• 1/2 teaspoon nutmeg
• 1 teaspoon baking powder
• dash of salt

METHOD:
1. Preheat oven to 350℃ .
2. Food process or blend the whole almonds with chia seeds.
3. Mix all the ingredients together and form 12 small cookies. Bake for 15 minutes.

Andriana xx

Prep + Cook Time: 35 Minutes - Servings: 4

Nutritional information per serving:
Calories: 364kcal - Protein: 34.18g - Carbohydrates: 29.30g - Fat: 11.65g

INGREDIENTS:
For The Chicken Salad:
• 4 chicken breast skinless
• 130 grams cream cheese
• 130 grams Greek yogurt low fat
• 1 carrot
• 1 teaspoon chopped dill
• 1 teaspoon freshly squeezed lemon juice
• ½ teaspoon red wine vinegar
• salt & pepper
For The Wraps:
• 4 whole wheat tortillas
• 2-3 crunchy lettuce leaves chopped
• 12 thin slices of tomato
• 12 thin sticks of cucumber
• ½ small onion sliced

METHOD:
For The Chicken Salad:
1. Boil chicken breast for about 20-25 minutes. Set aside to cool.
In a small-sized mixing bowl, whisk the cream cheese until completely soft.
2. Add the Greek yogurt and whisk until fully combined.
3. Grate the carrot with a hand grater and add to the mixture as well.
4. Whisk in the chopped dill, fresh lemon juice, and vinegar. Season with salt and pepper.
5. Once the chicken is cool enough, shred it into pieces and add to the mixture.
Combine everything well.
For The Wraps:
1. Take a wrap and add 2 slices of tomato, 2 cucumber sticks, a bit of onion and lettuce and 1-2 tablespoons of the chicken salad and wrap.

Andriana xx

Prep + Cook Time: 18 minutes - Servings: 4

Nutritional information per serving:
Calories: 65kcal - Protein: 2g - Carbohydrates: 7.6g - Fat: 3.5g

INGREDIENTS:
• 12 ounces green beans, ends trimmed, about 3 cups
Lemon Dill Vinaigrette:
• 2 Tablespoons freshly squeezed lemon juice
• 1 Tablespoon chopped fresh dill
• 1/2 Teaspoon sea salt, or to taste
• 1/4 Teaspoon freshly ground black pepper
• 1/4 cup olive oil, the best quality extra virgin you have on hand

METHOD:
1. Add all the ingredients for the lemon dill dressing to a 1 cup mason jar, secure the lid and shake the dressing together.
2. Place the trimmed green beans in a large skillet, (12″) along with 1/4 cup water. Place a lid on the skillet and turn the heat on to high until it comes to a boil. Then lower the heat to maintain a simmer, and steam the green beans just until barely tender and bright green, 6-8 minutes for fresh.
3. Drain the green beans and toss them with the dressing.

Andriana xx

Prep + Cook Time: 40 minutes - Servings: 2

Nutritional information per serving:
Calories: 368kcal - Protein: 28.7g - Carbohydrates: 24.5g - Fat: 19.5g

INGREDIENTS:
• 1 large head butterhead lettuce
• 450g fillet fish
• 2 Teaspoons avocado oil
• sea salt
Mango Salsa:
• 1 mango
• 1/4 cup minced red onion
• 1/4 cup chopped cilantro
• 2 Tablespoons fresh lime juice
• 1 jalapeno
• Sea salt to taste
Avocado Coconut Cream:
• 1 ripe avocado
• 1/2 cup coconut milk
• 1 Tablespoon fresh lime juice
• 1/2 Teaspoon sea salt, or to taste

METHOD:
1. Mix together all the ingredients for the mango salsa and set it aside to let the flavors meld.
2. Place all the ingredients for the avocado coconut cream in a blender and blend until smooth. Scoop the cream out of the blender and into a serving dish.
3. Preheat the grill on high heat.
4. While the grill is heating up, drizzle the fish with avocado oil and sprinkle generously with sea salt. Make sure to oil the skin on the bottom of the fillet, it keeps it from sticking to the grill.
5. Place the fish on the grill and immediately lower the heat to medium. Cook until the fish is barely done.
6. While the fish is cooking, pull the lettuce apart into individual leaves. Wash and dry it in a salad spinner.
7. When the fish is done serve it with the lettuce wraps, mango salsa, and the avocado coconut cream.

Andriana xx

Prep + Cook Time: 35 minutes - Servings: 2

Nutritional information per serving:
Calories: 430kcal - Protein: 63g - Carbohydrates: 0g - Fat: 18g

INGREDIENTS:
• 2 salmon fillets
• 1 tablespoon fresh rosemary leaves
• 1/4 cup olive oil
• 1 teaspoon salt

METHOD:
1. Preheat oven to 175℃
2. Mix the olive oil, rosemary and salt together in a bowl.
3. Place one salmon fillet at a time into the mixture and rub mixture onto the fillet.
4. Wrap each fillet in a piece of aluminum foil with some of the remaining mixture.
5. Bake for 25-30 minutes.

Andriana xx

Prep + Cook Time: 1 hour - Servings: 2

Nutritional information per serving:
Calories: 439kcal - Protein: 46.4g - Carbohydrates: 25.3g - Fat: 11.9g

INGREDIENTS:
• 1 bunch baby carrots
• 1 medium red capsicum
• 200g brussels sprouts
• 1 large red onion
• 3 cloves garlic
• 1 teaspoon smoked paprika
• 2 teaspoons olive oil
• 1 medium tomato
• 2 pork cutlets
• 200g green beans or broccoli
• 1 tablespoons roasted almond

METHOD:
1. Preheat oven to 200℃
2. Combine carrots, capsicum, sprouts, onion and garlic in a large baking dish. Sprinkle with paprika and drizzle with half the olive oil. Bake for 40 minutes or until vegetables are golden and tender. Add tomato to dish 10 minutes before end of cooking time.
3. Meanwhile, brush pork with remaining olive oil. Cook pork on a heated grill.
4. Boil or steam beans until tender.
5. Squeeze garlic from skin. Blend garlic, tomato, nuts and half the capsicum until mixture is smooth.
6. Serve pork with roasted vegetables and bean, accompany with roasted tomato and almond sauce.

Andriana xx

Prep Time: 15 Minutes - Servings: 4

Nutritional information per serving:
Calories: 339kcal - Protein: 7.7g - Carbohydrates: 25.7g - Fat: 20.5g

INGREDIENTS:
• ½ cup walnuts
• 1/3 cup natural almonds
• 1 ¾ cups water
• 750g frozen cherries
• 2 teaspoons pure maple syrup
• ¼ cup walnuts
• 1 tablespoon black chia seeds

METHOD:
1. Rub walnuts in a clean tea towel to remove most of the skins. Combine walnuts, almonds and the water in a medium bowl, cover and stand overnight.
2. Blend nut mixture for 2 minutes or until as smooth as possible.
3. Blend cherries and syrup until smooth. Divide into 1 cup glasses, top with extra walnuts and chia seeds. Serve smoothie immediately.

Andriana xx

Prep + Cook Time: 10 Minutes - Servings: 1 cup

Nutritional information per serving:
Calories: 40kcal - Protein: 1g - Carbohydrates: 1g - Fat: 4g

INGREDIENTS:
• 2 ripe avocado
• 1 small tomato
• 1/4 cup cilantro
• Juice from half a lime
• salt
• 1 small garlic
• 1 small onion

METHOD:
1. Mash up the avocado flesh using a spoon or fork. Mix in the other ingredients.

Andriana xx

Prep + Cook Time: 50 Minutes - Servings: 12

Nutritional information per serving:
Calories: 106kcal - Protein: 2g - Carbohydrates: 11g - Fat: 6g

INGREDIENTS:
• 1/4 cup almond milk
• 1 cup cooked sweet potato, mashed
• 1/2 cup coconut sugar
• 1/4 cup olive oil
• 1 tsp vanilla essence
• 1/4 tsp salt
• 1/2 cup oat flour
• 1/2 cup cocoa powder
• 1 tsp baking powder

METHOD:
1.Preheat oven to 180°C. Line base and two long sides of a loaf tin with a strip of baking paper.
2. Combine almond milk, sweet potato, coconut sugar, oil, vanilla, and salt in a large bowl. Mix well.
3. Add oat flour, cocoa powder, and baking powder to the bowl. Stir to create a thick batter.
4. Spread mixture into prepared tin and smooth surface. Bake for 40 minutes, until edges have pulled away from the side of the pan.
5. Cool in pan for 10 minutes. Transfer to rack and cool completely before cutting.

Andriana xx

Prep Time: 20 minutes - Servings: 32

Nutritional information per serving:
Calories: 140kcal - Protein: 3g - Fat: 2g

INGREDIENTS:
• 1 cup raw almonds
• 400g medjool dates, seeded
• 2 cups natural cashews
• 2/3 cup coconut milk
• 1/2 cup desiccated coconut
• 1 teaspoon vanilla
• 1/3 cup sesame seeds
• 1/3 cup black chia seeds

METHOD:
1. Place almond in food processor and process until roughly chopped. Remove and place in a medium bowl.
2. Place dates, cashews, coconut milk, coconut and vanilla in a food process and process until mixture comes together.
3. Transfer to bowl with almonds and mix well.
4. Form mixture into balls and roll in combined sesame seeds and chia seeds.
5. Place in fridge to become firm.

Andriana xx