week four recipes - sam beau patrick · 2 apple & activated nuts serves 1 ♥ 5 mins prep ♥0...

1

Week Four Recipes

Recipes Apple & Activated Nuts ............................................................................................................................................. 2

Apple & Carrot ........................................................................................................................................................... 3

Baked Fish .................................................................................................................................................................. 4

Basic Salad ................................................................................................................................................................. 5

Berries and Chocolate ................................................................................................................................................ 6

Bliss Balls.................................................................................................................................................................... 7

Blueberry Ricotta Crepes ........................................................................................................................................... 8

Chocolate Avocado Cheesecake ................................................................................................................................ 9

Detox Soup .............................................................................................................................................................. 10

Greek Salad .............................................................................................................................................................. 11

Green Smoothie ....................................................................................................................................................... 12

Health Queen Berry Blast ........................................................................................................................................ 13

Health Queen Meatballs .......................................................................................................................................... 14

Hearty Winter Pot Stew ........................................................................................................................................... 15

Homestead Cook-Up ................................................................................................................................................ 16

Kale & Lentil San Choy Bow ..................................................................................................................................... 17

Kale Chips ................................................................................................................................................................ 18

Key Lime Cheesecake ............................................................................................................................................... 19

Lamb Skewers & Salad ............................................................................................................................................. 20

Lemon & Almond Cake ............................................................................................................................................ 21

Minestrone Soup ..................................................................................................................................................... 22

Moroccan Meat Patties ........................................................................................................................................... 23

Nut Encrusted Fish ................................................................................................................................................... 24

Omelette .................................................................................................................................................................. 25

Quinoa Salad ............................................................................................................................................................ 26

Quinoa Sushi with Salmon ....................................................................................................................................... 27

Super Smoothie ....................................................................................................................................................... 28

Thai Beef Salad ........................................................................................................................................................ 29

Add Nutra Organics for additional health benefits. You can purchase from download page.

2

Apple & Activated Nuts Serves 1 ♥ 5 Mins Prep ♥ 0 Mins Cooking Time ♥ 256 Cal per serve

Benefits: High Omega 3, High Vitamin C, High Protein

Ingredients 1 apple

Handful of macadamia nuts (or another variety of nut)

Method

1. Cut apples into wedges. 2. Serve with a small handful of nuts

(activated are best).

Tips: Try Pecan nuts instead.

Good for restless sleepers or if you wake at 1-2am.

Note: Activated nuts are available in shops. They have been soaked in water for around 12-24 hours to begin the germination process; and then slowly dried again, so they’re still crisp.

Nutrition (*per serve)

Calories 256 Cal Fat Total 19.4g Fat Saturated 2.6g Protein 2.3g Carbohydrates 14.9g Sugars 14.9g Sodium 1mg

*Recipe serves one

3

Apple & Carrot Serves 1 ♥ 5 Mins Prep ♥ 0 Mins Cooking Time ♥ 109 Cal per serve

Benefits: High Vitamin A, High Vitamin C, High Fibre

Ingredients 1 Apple

1 Carrot

Method

1. Cut apple and carrot into slices...or eat whole.

2. Enjoy! Tips: Try juicing the ingredients for a healthy drink.



*Recipe serves one

4

Baked Fish Serves 1 ♥ 10 Mins Prep ♥ 20 Mins Cooking Time ♥ 232 Cal per serve

Benefits: High Protein, High Omega 3

Ingredients

Tinned or fresh tuna steak (or another variety of fish)

1/2 finely sliced red capsicum

Juice of 1 fresh lime

1 tsp lime zest (rind)

cracked pepper and rock salt

Method

1. Place fish on foil. Add other ingredients and wrap so fish is covered.

2. Place in oven for 20 minutes at

180C. 3. Serve with salad.



*Recipe serves one

5

Basic Salad Serves 2 ♥ 15 Mins Prep ♥ 0 Mins Cooking Time ♥ 200 Cal per serve

Benefits: High Vitamins, Antioxidants, High Fibre

Ingredients

Choose a vegetable, e.g. sweet potato, broccoli, tomato, carrot, zucchini. Choose green salad veggies for a Green Salad.

Choose a herb e.g. parsley, coriander, chives, basil

Choose a seed or nut, e.g. sunflower seeds, chia seeds

Method 1. Prepare vegetables – either wash

and have raw; or steam; or roast. 2. Chop up ½ cup of herbs (great for

flavour). 3. Add seeds and salad dressing on the

day that you want to eat.


Calories 200 Cal (approx) Fat Total 16.7g Fat Saturated 1.1g Protein 7.4g Carbohydrates 3.4g Sugars 3.0g Sodium 16mg

*Recipe serves two

6

Berries and Chocolate Serves 1 ♥ 5 Mins Prep ♥ 0 Mins Cooking Time ♥ 207 Cal per serve

Benefits: High Antioxidants, Helps to Lower Blood Pressure, High Vitamins, High Fibre

Ingredients 1 cup of the following, or a

combination: strawberries, raspberries, blueberries or pomegranate seeds.

Either one chocolate Flake bar or 4 squares of dark chocolate

Method

1. Place berries in a dessert bowl. 2. If using a Flake bar: crumble Flake

over the berries. 3. If using Dark Chocolate: Chop finely

and sprinkle over berries...or eat alongside dessert.

4. Enjoy!

Tips: Melt chocolate in the microwave and dip berries into it.



*Recipe serves one

7

Bliss Balls Serves 12 (2 balls) ♥ 15 Mins Prep ♥ 0 Mins Cooking Time ♥ 301 Cal per serve

Benefits: High fibre, High Omega 3, High Protein, Great for sweet tooths and for kids

Ingredients ½ cup desiccated coconut or ½ cup

carob or cacao

½ cup sesame seeds

½ cup sunflower seeds

½ cup rice malt, (or honey)

½ cup tahini

1 cup almond meal or L.S.A (linseeds, sunflower seeds, almonds) meal

1 cup chopped nuts (almonds, cashews, brazil, hazelnuts, etc)

1 cup chopped dried fruit, sulphur –free, ginger etc

Method 1. Place all the dry ingredients in a

blender and mix together. 2. Gradually add the tahini and the

rice malt. 3. Roll into balls and coat with either

sesame seeds or coconut. 4. When I make these, I use the

blender and add whatever nuts I like and usually carob to make it taste chocolately.

Tips: Experiment with different ingredients These are fun to make with kids – you can get them to add things into the blender (all supervised of course) and then they love rolling them into little balls. Try not to become to fanatical about the measurements and ingredients. Have fun, throw a stack of items in a blender and see what you can make.



*Recipe serves twelve

8

Blueberry Ricotta Crepes Serves 2 ♥ 10 Mins Prep ♥ 10 Mins Cooking Time ♥ 201 Cal per serve

Benefits: High Antioxidants, Softens dry skin, Boosts brain power, Balances blood sugar levels

Ingredients 1 large egg 1/4 tsp Splenda or stevia 2-3 drops vanilla essence 1 Tbsp cream 100 g ricotta ½ cup fresh blueberries 1 tsp oil

Method 1. Mix egg, Splenda or stevia, vanilla

and cream in a bowl. 2. Heat a non-stick pan. Add oil and

coat pan. 3. With heat at a medium

temperature, pour crepe mixture into pan and swirl until pan is covered.

4. Heat until crepe top looks dry, then flip. Cook for a few more seconds.

5. Place on a plate and fill with ricotta and blueberries. Sweeten ricotta with Splenda or stevia if desired.



*Recipe serves two

9

Chocolate Avocado Cheesecake Serves 10 ♥ 15 Mins Prep ♥ 0 Mins Cooking Time ♥ 385 Cal per serve

Benefits: High Antioxidants, High Fibre, Iron, High Calcium, High Protein, Omega 3

Ingredients Base

1 cup organic nuts

½ cup dried apricots (soak for 30 minutes)

1 cup of desiccated coconut Filling

2-3 avocados

½ cup cacao powder

1 ½ cups dates

Optional: ½ coconut oil (use if you are making ice cream)

Method

1. Blend base ingredients. Press into a flan tray.

2. Blend filling ingredients until mashed. Put into flan base. No need to cook. Chill in the fridge.

3. For ice cream - don’t make the base, just make the filling and freeze.

Tips: Freeze in cut portions for future use.



*Recipe serves ten

10

Detox Soup Serves 4 ♥ 5 Mins Prep ♥ 20 Mins Cooking Time ♥ 87 Cal per serve

Benefits: Hormone Balancing, Prevents Cancer, Lowers Cholesterol, Vitamin A & C

Ingredients 1 kg of broccoli

2 cloves of garlic 1 tsp cayenne or cracked pepper.

Method

1. Boil broccoli and garlic with water. Don’t overcook (make sure it retains a bright green colour).

2. Add pepper. 3. Blend and serve hot or cold. Tips: Add ½ bunch spinach and ½ celery for an even more detoxing soup.



*Recipe serves four

11

Greek Salad Serves 4 ♥ 20 Mins Prep ♥ 0 Mins Cooking Time ♥ 253 Cal per serve

Benefits: High Antioxidants, High Vitmain A and C, High Potassium, High Fibre

Ingredients

450g of cherry tomatoes or Roma Tomatoes, diced

½ cup (50g) Kalamata Olives

1 Lebanese Cucumber, chopped

200g Feta Cheese

4 Spring Onions, sliced into strips

1 small cos lettuce, sliced

1 Tbsp (20ml) Balsamic vinegar or lemon juice

2 Tbsp (40ml) olive oil

¼ tsp dried oregano (optional)

Salt and Pepper

Method

1. Wash vegetables. 2. Dice tomatoes, cucumber and feta.

Place in a bowl. 3. Slice onion and cos lettuce. 4. Mix basil and olives through the

salad. 5. Season with salt and pepper. 6. Mix lemon juice and olive oil. 7. Drizzle over the salad. Tips: Try adding some fresh basil leaves to the salad.



*Recipe serves four

12

Green Smoothie Serves 2 ♥ 10 Mins Prep ♥ 0 Mins Cooking Time ♥ 98 Cal per serve

Benefits: High Omega 3, good diuretic (gets rid of fluid and puffiness), good for energy and kids don’t

realise it’s healthy

Ingredients 1 banana

3 handfuls of spinach or kale

2 stalks of celery

3 carrots

1 small knob of turmeric or ginger

1 Tbsp Chia Seeds

Method 1. Blend all together and serve

immediately.


Calories 98 Cal Fat Total 0.4g Fat Saturated 0g Protein 2.1g Carbohydrates 17.3g Sugars 13.1g Sodium 154mg

*Recipe serves two

13

Health Queen Berry Blast Serves 2 ♥ 10 Mins Prep ♥ 0 Mins Cooking ♥ 437 Cal per serve

Benefits: High Omega 3, High Fibre, High Antioxidant, High Protein, Low Sodium

Ingredients

1 punnet strawberries

1 punnet blueberries

½ cup slivered almonds (dry roasted)

1 Tbsp coconut oil

1 Tbsp chia seeds

Method 1. Wash and hull berries and

strawberries. 2. Dry oven roast almonds in

moderate oven for 5 minutes until light brown.

3. Mix all ingredients together. Tip: You can cheat and buy frozen berry mix and use two cups.



*Recipe serves two

14

Health Queen Meatballs Serves 6 ♥ 10 Mins Prep ♥ 20 Mins Cooking ♥ 342 Cal per serve

Benefits: High Omega 3, High Fibre, High Antioxidant, High Protein, Low Sodium

Ingredients

500g Chicken mince or beef mince

200 grams feta, crumbled

½ cup sundried tomatoes (chopped)

½ bunch of herbs (see below)

Method 1. Mix mince, chopped feta and

chopped sundried tomatoes. 2. Add herbs 3. Make into balls approx 2/3 size of

golf balls. 4. Place onto a baking dish and cook at

180 C for 20 minutes. Tips: Meatballs can be varied in many ways. My favourite is chicken mince, sundried tomatoes, feta and fresh herbs. They are high in proteins (amino acids) and help maintain healthy weight. These are great for breakfast too! Keep the basic mix the same but vary the herbs. Some suggestions are below. Italian: broad leaf parsley, oregano, thyme Thai: use lemon grass, chilli and coriander, ginger Indian: curry, turmeric, coriander, aniseed



*Recipe serves six

15

Hearty Winter Pot Stew Serves 2 ♥ 20 Mins Prep ♥ 2-3 hours Cooking Time ♥ 263 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12, High Protein, High Vitamins

Ingredients 170-200g lamb or beef, diced

1 Tbsp butter

Pinch salt

2 tsp dried parsley (or ¼ cup fresh)

2 tsp Worcestershire sauce

1 onion, chopped

2 cloves garlic

3/4 cup of broccoli, diced

1 cup turnip, diced

2 carrots, diced

3/4 cup cauliflower, diced

4 mushrooms, diced

250ml beef or vegetable stock

Method 1. Melt butter in a pan and brown

meat. 2. Add seasonings and Worcestershire

sauce. 3. Place all ingredients into casserole

dish.

4. Cook in a moderate oven (180C) until meat and vegetables are tender (About 2- 3 hours).



*Recipe serves two

16

Homestead Cook-Up

Serves 1 ♥ 10 Mins Prep ♥ 10 Mins Cooking Time ♥ 117 Cal per serve

Benefits: High Fibre, Good energy start for the day, High Folate, Iron and B12, Low Sugar

Ingredients 1 Roma tomato

6 button or shitake mushrooms

½ cup of spinach

2 pieces of bacon (hormone and nitrate free great if you can get it)

Method 1. Wash all veggies. 2. Cook bacon first and drain excessive

fat. 3. Add all veggies, add some water and

cover with a lid. 4. Cook until desired – try to keep

spinach looking bright green. 5. Serve with tomato chutney (a good

home made one), cracked pepper and rock salt.

Tips Use fillet steak instead of bacon which is what I eat for breakfast 4 -5 times a week.



*Recipe serves one

17

Kale & Lentil San Choy Bow Serves 4 ♥ 10 Mins Prep ♥ 30 Mins Cooking Time ♥ 232 Cal per serve

Benefits: High Antioxidants, High Iron, High Vitamins A & C, Anti-Inflammatory

Ingredients Kale leaves x 12 (3 per person)

1 cup lentils (red)

1 onion, chopped

Sprinkle of cumin

1 clove garlic (optional)

1 tin (440g) of crushed tomatoes

1 tsp thyme

1 tsp oregano

1 Tbsp olive oil

Rock salt to taste

Method 1. Heat frying pan with oil. Add onion,

garlic and cumin and cook until onions are transparent.

2. Add lentils and stir for 1 minute. Add 1 cup of water and stir occasionally as lentils cook. Add tin of tomatoes, and remaining herbs. Simmer for another 20-30 mins or until the lentils are mushy.

3. Place 2 Tbsp of lentil mixture inside each kale leaf and serve.



*Recipe serves four

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Kale Chips Serves 4 ♥ 20 Mins Prep ♥ 1 Hour (or more) Approx Cooking Time ♥ 108 Cal per serve

Benefits: High Antioxidants, High Iron, High Vitamin K, High Fibre, High Calcium, High Vitamins A, C

Ingredients 1 bunch of Kale

Creamy Sauce:

3 Tbsp Tahini

2Tbsp Lemon Juice

1 tsp Tamari

Cayenne Pepper to taste

Method 1. Rip up kale into 1 inch pieces. Set

aside. 2. Mix sauce ingredients in a bowl

with a fork. Mix until creamy. 3. Dip kale into creamy sauce. Place on

dehydrator sheets (if you have a dehydrator) or on baking paper (for oven baking).

4. Dehydrate at 105°F (40°C) until crisp. (If you’re oven doesn’t go this low, turn it to the lowest temperature possible).

5. Store in a n airtight container. Source: Roar Food www.roarfood.com.au



*Recipe serves four

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Key Lime Cheesecake Serves 8 ♥ 20 Mins Prep ♥ 0 Mins Cooking Time ♥ 157 Cal per serve

Benefits: High Protein, High Vitamin C, High Fibre, Antioxidants

Ingredients

½ cup almonds

2 Tbsp desiccated coconut

¾ cup dates

1 ½ cup cashews, soaked

2 Tbsp coconut oil, melted

½ cup coconut milk

½ cup fresh lime juice

Zest of one lime

2 Tbsp of maple syrup

Method

1. Soak cashews in cold water overnight (at least 8 hours).

2. Soak dates in warm water for 15 minutes. Drain water then put dates in food processor.

3. Add almonds and desiccated coconut to dates in food processor. Pulse until finely ground. Press mixture into a 12 inch spring form pan or smaller individual tins.

4. Push down until level and compacted. 5. Put in fridge to set. (This can be made

the day before). 6. Meanwhile, add soaked cashews to

food processor. Also add lime juice, lime zest, coconut oil, coconut milk and maple syrup.

7. Blend mixture until smooth and creamy. Scrape down sides as needed.

8. Pour mixture onto the base and spread evenly.

9. Sprinkle with lime zest. Store in freezer. Take out 30 minutes before serving.



*Recipe serves eight

20

Lamb Skewers & Salad Serves 4 ♥ 20 Mins Prep ♥ 8 Mins Cooking Time ♥ 227 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12, High Magnesium and Calcium

Ingredients Lamb Skewers

4 palm size portions of lamb back strap, cubed

8 mushrooms, sliced in half

1 capsicum, cut into small pieces

2 tablespoons fresh rosemary, chopped

Olive oil cooking spray Sauce

2 Tbsp lite sour cream

2 Tbsp lemon juice

2 Tbsp capers, drained, chopped

1 clove garlic, crushed Salad Vegetables

2 handfuls per person of seasonal vegetables e.g. tomato, zucchini, broccoli, snow peas, green beans (8 handfuls in total)

Method 1. Sauce: Combine sour cream, lemon juice,

capers and garlic in a bowl. Put in fridge. 2. Skewers: Place diced lamb, mushroom

halves and capsicum pieces onto 8 skewers (pre soaked in water). Spray with olive oil and sprinkle with rosemary.

3. Preheat BBQ or grill on medium heat. Cook kebabs for 6 to 8 minutes or until browned and cooked to your liking (turn occasionally). Remove to a plate. Set aside, covered, for 5 minutes to rest.

4. Serve with 2 handfuls of seasonal vegetables per person. Dip kebabs into sauce.



*Recipe serves four

21

Lemon & Almond Cake Serves 6 ♥ 15 Mins Prep ♥ 35 Mins Cooking Time ♥ 201 Cal per serve

Benefits: High Fibre, High Calcium, Magnesium, Potassium, Vitamin E

Ingredients 1 1/3 cups almond meal

8 tsp Splenda or stevia

4 eggs, separated

5 tsp grated lemon peel

1/2 tsp ground cinnamon

Pinch of salt

Method 1. Preheat oven to 180°C. 2. Grease and flour a 22cm cake pan

with 4cm high sides (or try a loaf pan). Line bottom with waxed paper.

3. Combine yolks, 2 teaspoons Splenda or stevia, lemon peel, cinnamon and salt in medium bowl. Mix with an electric beater until thick and smooth.

4. Stir in almond meal and two more teaspoons of Splenda or stevia.

5. Clean beaters and use to beat egg whites in large bowl until soft peaks form. Add 4 teaspoons Splenda or stevia gradually. Beat until stiff but not dry. Fold large spoonful of whites into almond mixture. Gently fold in remaining whites.

6. Transfer mixture to pan. Bake approx 25-35 mins or until a skewer comes out clean.

7. Cool in pan on rack. When cool turn out and remove waxed paper. Slice.



*Recipe serves six

22

Minestrone Soup Serves 4 ♥ 10 Mins Prep ♥ 20 Mins Cooking Time ♥ 239 Cal per serve

Benefits: High Iron, High Vitamins, Warming, Immune Boosting, High Protein

Ingredients

2 carrots

1 red capsicum

2 zucchini

2 bacon hocks

2 garlic cloves 1 knob of ginger

Water

Method 1. Chop vegetables. 2. Boil bacon hocks in water with

garlic and ginger. 3. When meat is tender, add chopped

vegetables. 4. Cook another 30-60 minutes. 5. Serve.

Tip: Great in winter.



*Recipe serves four

23

Moroccan Meat Patties Serves 4 ♥ 15 Mins Prep ♥ 20 Mins Cooking Time ♥ 234 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12, High Calcium, High Protein

Ingredients 300-350g lean beef mince

2 eggs, lightly beaten

1 onion, chopped

1 large green chilli, finely chopped

4 garlic cloves, finely chopped

1 tsp sweet paprika

1/2 tsp turmeric

1/2 tsp cumin

1 tomato, peeled (place in boiling water) and chopped

1 zucchini, grated

Zest of 1/2 lemon, chopped (or rind of ½ preserved lemon)

A few sprigs each of fresh mint, coriander leaves and parsley

Salt and pepper to taste

Olive oil

Method 1. Fry onion with olive oil until almost

transparent. 2. Add chilli, garlic, paprika, turmeric and

cumin. Fry for a few more minutes. 3. Add tomato, lemon & zucchini. Cook for

4 - 5 minutes until zucchini is tender and some liquid has evaporated. Transfer to a bowl.

4. To the bowl, add mince, eggs, herbs, salt and pepper. Mix well.

5. Shape mixture into small patties with your hands.

6. Fry patties in olive oil. Turn gently until cooked through and lightly browned on both sides.

7. Serve with 2 handfuls (per person) of extra vegetables or salad.



*Recipe serves four

24

Nut Encrusted Fish Serves 2 ♥ 15 Mins Prep ♥ 15 Mins Cooking Time ♥ 538 Cal per serve

Benefits: High Omega 3, High Protein, High Vitamins & Minerals

Ingredients 2 Tbsp extra virgin olive oil

2 Tbsp butter

1/3 cup nuts of your choice, finely chopped

1 tsp sea salt

Black pepper to taste

2 palm size portions of boneless fish (about 85-100g each piece)

2 tsp fresh chopped parsley

2-3 cups salad greens

1 lemon

Method

1. Preheat oven to 220°C. 2. Grease a baking sheet and place

on a baking tray. 3. Melt olive oil and butter in a pan.

Remove from heat and cool. 4. Mix the nuts with the salt and

pepper and place on a plate. 5. Dip the fish in oil/butter mixture.

Then dip into the nut mixture. Press firmly so the nuts hold.

6. Place fish on the baking sheet and bake until cooked through.

7. Garnish with fresh parsley. 8. Serve with salad greens and a

wedge of lemon.



*Recipe serves 2

25

Omelette Serves 1 ♥ 10 Mins Prep ♥ 5 Mins Cooking Time ♥ 342 Cal per serve

Benefits: High Antioxidants, High Iron, Folate, B12, High Calcium, High Protein

Ingredients 2 eggs

1 Tbsp pure water

Cayenne or black pepper

3 handfuls of finely chopped vegetables and herbs e.g. onions, chives, mushrooms, parsley, spinach, zucchini, capsicum.

1 Tbsp of olive oil

Method

1. Stir-fry vegetables in olive oil. Remove and put to one side.

2. Mix eggs with 1 tablespoon of water and pinch of pepper. Pour into a heated frying pan, so it covers base of pan. When almost cooked, put vegetables on top of half the omelette. Lift one side of the omelette over to cover the filling.

3. Flip to heat omelette through (or place pan under grill).



*Recipe serves one

26

Quinoa Salad Serves 4 ♥ 15 Mins Prep ♥ 15 Mins Cooking Time ♥ 275 Cal per serve

Benefits: High Vitamins & Minerals, High Protein, High Fibre, High Iron, High Lysine

Ingredients 150g uncooked white quinoa

150g uncooked black or red quinoa

600ml of water

400g tin of cooked kidney beans – drained and washed

1 cup of cherry tomatoes – cut in half

1 big red onion – diced small

1 green capsicum - diced

1 red capsicum – diced

100g kalamata olives deseeded – chopped small

1 cup of fresh coriander – finely chopped

2 limes – juice squeezed

4 Tbsp olive oil

2 tsp salt

1 tsp pepper

1 small red chilli – chopped (optional)

Method 1. Bring water to boil in a large saucepan. 2. Add quinoa, reduce heat and simmer for

about 10-15 minutes. Check the water levels every couple of minutes (to watch that it doesn’t evaporate too quickly). Turn heat off. Keep lid on and leave for 10 minutes to finish cooking the grain.

3. Transfer cooked quinoa to a bowl and let cool down.

4. Transfer all other ingredients and mix well.

5. This salad goes well with lean cuts of meat, chicken or fish.



*Recipe serves four

Source: Ronaldo’s Kitchen Cookbook

27

Quinoa Sushi with Salmon Serves 2 ♥ 30 Mins Prep ♥ 0 Mins Cooking Time ♥ 374 Cal per serve

Benefits: High Fibre, High Protein, High Iodine, High Omega 3

Ingredients 1 cup of cooked quinoa (dark or

light)

1 portion of fresh salmon (although you can use canned salmon if you prefer)

1 pack of seaweed (sushi paper)

1 avocado

Method 1. Cook quinoa in water. Drain. 2. Slice salmon thinly. 3. Place ¼ cup of quinoa on seaweed.

Add salmon, sliced avocado in the middle.

4. Roll with a sushi mat and squeeze tightly to hold.

5. Use water on the seaweed to make it stick.

6. Cut into wheels or eat like a roll. Tips: Go into a sushi bar and watch how the experts do it or google it!


Calories 374 Cal Fat Total 22.4g Fat Saturated 5.3g Protein 21.8g Carbohydrates 19g Sugars 1g Sodium 156mg

*Recipe serves two

28

Super Smoothie Serves 2 ♥ 10 Mins Prep ♥ 0 Mins Cooking Time ♥ 79 Cal per serve

Benefits: High Antioxidants, High in Fibre, High Vitamin C

Ingredients 1 cup of soy/almond milk

1 cup of frozen fruit or fresh mangos or berries

1 Tbsp chia seeds

1 Tbsp slippery elm

Optional 1 Tbsp cocoa

Method 1. Blend all together and serve

immediately.

Tips Cocoa can calm people.


Calories 79 Cal Fat Total 1.3g Fat Saturated 0.1g Protein 4.4g Carbohydrates 10.4g Sugars 5.1g Sodium 6.1mg

*Recipe serves two

29

Thai Beef Salad Serves 2 ♥ 15 Mins Prep ♥ 10 Mins Cooking Time ♥ 159 Cal per serve

Benefits: High Antioxidants, High iron, Folate, B12, High Magnesium and Calcium

Ingredients 1 fillet steak cooked to taste

1Tbsp olive oil

1Tbsp grated ginger

1Tbsp grated garlic

1 cup mung beans

1 cup snow peas

1 cup spinach

1Tbsp coriander

1 lime

1Tbsp Tamari

1Tbsp mint

Method 1. Heat pan. 2. Add grated ginger, garlic and oil,

add meat fillet. Cook until beef is to your liking. Remove from heat.

3. Wash and chop veggies and mix into a salad.

4. Slice meat finely into strips, cool and add to salad.

5. Mix sauce, chopped mint, coriander, tamari and olive oil. Pour over salad.

Tip: Sesame oil can be used instead of olive oil.



*Recipe serves two

30

Notes

All recipes use Australian standard measurements. If you reside outside of Australia, your cup and

tablespoon measurements may differ. See the table below for common measurement differences.

Country Standard

Cup

Standard

Teaspoon

Standard

Tablespoon

Canada 250 ml 5 ml 15 ml

Australia 250 ml 5 ml 20 ml

UK 250 ml 5 ml 15 ml

New Zealand 250 ml 5 ml 15 ml

USA 225ml 5ml 16 ml

All recipes use the abbreviations tsp for teaspoon, and Tbsp for tablespoon.

Recipes vary in number of serves. Some recipes will serve one person, but other recipes may serve up

to 6 people or more. Adjust recipes quantities as needed. Recipes can be halved, doubled, or increased

as necessary. If recipes make several serves, and they can be frozen, then place them in the freezer for

future meals.

week four recipes - sam beau patrick · 2 apple & activated nuts serves 1 ♥ 5 mins prep ♥0...

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