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Banting!Breakfast!Recipe!Guide!

BREAKFAST!RECIPE!INDEX!WITH!UNITS!

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RECIPE! SERV! UNITS!Baby!Marrow!&!Spinach!Fritters! 1! 3F2C!Breakfast!Banting!Burger! 2! 1P1F1C!Sushi!Tower!&!Handroll! 2! 4P4F1C!Eggplant!Rolls! 4! 1P3F2C!Mozzarella!Pillows!with!tomato!relish! 6! 1P18F2C!Portobello!Mushroom!with!bacon!bits!&!creamed!spinach!(add!bacon)!

1! 1P2F1C!

Italian!Antipasti!platter! 2! 2P6F2C!Open!sausage!with!onions!and!avo!salad! 1! 1P3F1C!ProSprotein!collagen!smoothie! 1! 1P3F!Portugese!eggs!with!spinach!chourizo! 1! 2P2F1C!Santorini!Cauliwraps!with!feta!&!spinach! 1! 5F1C!Meze!with!cauli!pitas!(add!1C!for!cauli!base)! 1! 1P3F!Bacon!&!Guacamole!sammies!(use!½!an!avo)! 1! 2P2F!Bacon!&!egg!breakfast!chili!(1/4!avo!per!serving)! 4! 8P4C4F!Breakfast!Sandwich! 4! 8P12F3C!

2P6F!(bun)!

Breakfast!dip!sticks! 2! 1P3F!Berries!with!caramelised!cream!(Replace!rice!sugar!with!Xylitol)! 8!S!10! 15F10C!Bacon,!egg,!avo!&!tomato!salad!(only!use!½!an!avo)! 1! 2P2F1C!Bacon!wrapped!miniSmeatloaves! 4! 8P1F!TexSmex!scramble! 2! 3P1F1C!Healthy!eggs!benedict! 1! 1P4F!Protein!Booster!Smoothie! 1! 1P2F!Summer!breakfast!meatloaf! 6! 6P1F2C!Rosemary!sunSdried!tomato!scones! 6! 3P12F!Spicy!breakfast!stew! 2! 3P2C!Savoury!cheese!chive!waffles! 5! 1P10F2C!Savoury!breakfast!casserole! 6! 12P2C!Smoked!salmon!&!chive!muffin! 4! 2P12F2C!Raspberry!chia!jam!(Replace!Rice!Malt!Syrup!with!Xylitol)! ! 2P1F!Warm!milk!tart!custard! 2! 2P6F!Violet!vanilla!protein!smoothie! 1! 3F2C!Paleo!English!muffins! 1! 1P1F!Overnight!chocolate!coffee!chia!breakfast!porridge! 2S4! 4F2P!Paleo!Porridge!(Replace!Honey!with!Xylitol)! 1! 5F!Flapjacks! 1! 1P4F!Mocha!mud!protein!smoothie!(Replace!Rice!Malt!Syrup!with!Xylitol)!

1! 1P3F1C!

Mixed!berry!protein!smoothie! 1! 1P1F2C!Lemon!&!chia!seed!muffins!(incl!cream!cheese!filling)! 6! 2P12F!

BABY!MARROW/SPINACH!FRITTERS!WITH,!PECORINO,!WITH!GARLIC!TZATZIKI!!

!!Prep!20!Mins!Cooking!7!Min!Serve!1!Person!!!INGREDIENTS!!For!the!batter!(makes!4!fritters)!

• 3!baby!marrows!• ¼!cup!baby!spinach,!chopped!• 60!g!Pecorino!cheese!grated!• 1!large!egg,!lightly!beaten!• ½!small!onion,!minced!• 2!cloves!garlic,!minced!• Salt!and!black!pepper,!to!taste!• 2!tablespoon!coconut!oil,!for!frying!!

!!For!the!Garlic!Tzatziki:!

• 2!tablespoon!of!Greek!yogurt!• 1!garlic!clove!chopped!• ½!Israeli!small!cucumber,!peeled!and!chopped!• A!little!juice!squeezed!from!fresh!lemon!• Can!add!salt!to!taste!Himalaya!salt!

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DIRECTIONS!!1. In!a!small!bowl!add!the!chopped!cucumber,!garlic,!lemon!juice,!and!salt!to!the!Greek!yoghurt.!

Refrigerate!until!ready!to!use.!2. Combine!the!grated!baby!marrow,!chopped!spinach,!pecorino!cheese,!egg,!onion,!and!garlic.!

Stir!to!mix!well.!!3. Heat!about!1!tablespoon!of!coconut!oil!in!a!pan!over!medium!heat.!You!can!add!another!

Tablespoon!of!oil!if!needed.!Once!warmed,!drop!1!tablespoon!of!batter!into!the!pan.!!4!

fritters!can!be!made!at!the!same!time.!!After!about!30!seconds,!flatten!them!out!a!by!pressing!them!with!your!egg!lifter.!Pan!fry!for!about!1S2!minutes,!and!then!flip!to!fry!the!other!side!for!an!additional!1!S2!minutes,!or!until!golden!brown.!

4. Place!the!fritters!on!a!paper!towel!lined!plate!to!absorb!excess!oil,!and!serve!warm!with!the!Garlic!Tzatziki!!

!!Banting!Burger!

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!!Serve!2!Prep:!20!min!Cooking:!10!min!!INGREDIENTS!!

• 100g!mince!of!your!choice!• ½!tsp!Himalaya!salt!• 1!tsp!cayenne!pepper!• ½!tsp!cumin!• 1!Tbsp!Chopped!parsley!• 1!egg!• 30g!Halloumi!cheese!(2!wedges)!• 1!tomato!• Two!butter!leaf!lettuce!and!½!cup!!• Wild!Rocket!

Directions!!

1. !In!a!bowl!mix!mince,!salt,!garlic,!cayenne!pepper,!cumin,!parsley!and!the!egg!together.!Shape!into!two!big!burger!patties.!

2. Heat!the!frying!pan!with!two!tablespoon!of!Olive!oil!and!fry!your!patties.!And!then!fry!the!two!slices!of!halloumi!until!golden!brown.!

3. Prepare!a!plate!with!one!lettuce!leaf,!cut!your!tomato!and!place!two!slices!onto!lettuce,!put!some!wild!rocket.!Put!the!burger!patty!and!finally!place!your!Halloumi!cheese!on!top!and!eat!!

4. You!can!top!it!with!1!tablespoon!of!Banting!Mayonnaise!or!Waitrose!mayo.!

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Banting!Sushi!Tower!&!Handroll!!

!!Prep!Time:!15!minutes!Total!Time:!15!minutes!No!cooking!required!!INGREDIENTS!!The!fish!salad!topper!!

• 375g!Fresh!Raw!salmon,!tuna,!yellowtail,!cut!into!small!dice!!• (try!get!sushi!grade).!!A!tip:!you!can!prep!this!the!night!before!to!save!!• you!time.!• 1!spring!onion,!minced!• Toasted!sesame!seeds,!for!garnish!• 1!fresh!lemon!• 1!avocado,!diced!

!Optional!:!!

• Seaweed!Nori!for!handrolls!

!Directions!!

1. Mix!all!ingredients:!!fish,!spring!onion!in!a!bowl.!Use!a!round!tall!Biscuit!cutter!to!mould!tower.!You!can!use!one!type!of!fish!if!you!like.!

2. Now!you!first!spoon!the!diced!avocado!inside!biscuit!cutter,!as!the!base.!You!must!press!gently!down,!so!you!don’t!mash!the!avo!!!!

3. Spoon!the!fish!salad!on!top!and!press!gently.!Carefully!lift!biscuit!cutter.!Depending!on!the!size!of!your!biscuit!cutter,!this!recipe!will!probably!make!two!towers.!

4. Sprinkle!the!sesame!seeds!on!the!top!and!squeeze!a!fresh!lemon!over.!

!You!can!eat!it!like!this!as!a!sushi!salad!or!fill!a!nori!wrap,!eat!as!a!handroll.!!!!!

Eggplant!Rolls!!

!!Serves:!6S8!Preparations!20!minutes!Cooking!time!6!mins!12!rolls!!INGREDIENTS!!

• 2!x!large!purple!eggplants!• Celery!salt!or!Herbal!salt!• Coconut!oil/Olive!oil,!for!cooking!• 30!g!blocks!of!Gouda!cheese/!mozzarella/ricotta/brie!or!camembert!

!Optional:!!Gherkins,!bacon!streaky,!chopped!basil!leaves!mixed!!with!ricotta/feta!cheese/spinach!!DIRECTIONS!!

1. Cut!eggplants!lengthways!into!thin!slices,!season!with!your!salt.!Allow!to!stand!a!tray!with!water!for!fifteen!minutes.!Rinse!and!towel!dry,!remove!all!the!liquid.!

2. Using!a!pan,!fry!your!eggplant!slices!in!olive!oil/coconut!oil,!until!golden!brown!on!both!sides.!Place!the!fried!eggplant!slices!on!a!paper!towel!to!remove!excess!oil!and!cool.!

3. On!a!board,!place!your!eggplant!slices!out!flat,!add!the!cheese!and!roll.!You!can!add!spinach,!bacon,!basil,!gherkins.!Then!roll!them!up!and!eat!them!!Tip:!Prepare!the!eggplant!slices!the!night!before,!to!save!you!time.!

Mozzarella!Pillows!with!tomato!relish!!!!!!!!!!!!!!!!

Serves!6!Preparation!15!mins!Cooking!time!12!mins!!INGREDIENTS!!Mozzarella!Pillows!!

• 125g!Mozzarella!or!buy!the!sliced!option!!• 2!large!eggs,!beaten!Himalayan!salt!and!!• freshly!ground!black!pepper!• 3!Nutricia!round!Cauli!wraps!=!will!give!!• you!6!sandwiches!(or!make!your!own)!• 300ml!Olive!oil/coconut!oil!to!fry!the!!• Mozzarella!pillows!

!Tomato!Relish!!

• 125g!Rosa!tomatoes,!remove!seeds,!chopped!into!bits!• 50g!Xylitol!sugar!• ½!tsp!chillie!skins!• 1!Tablespoon!apple!cider!vinegar!

!!DIRECTIONS!!

Make!tomato!relish!Put!tomato,!xylitol,!apple!cider!vinegar!and!chilli!skins!in!a!small!sauce!pan.!Bring!to!boil,!then!simmer!for!10!minutes,!remove!from!the!stove!top.!!Make!Mozzarella!pillows!!

1. Make!sandwiches,!using!the!cauliwrap!and!mozzarella,!cut!them!into!square!shapes.!Season!!the!beaten!eggs!with!himalayan!salt!and!pepper,!then!soak!the!!cauli/Mozzarella!!sandwich!for!1!minute!in!the!egg!mixture.!Ensure!the!egg!mixture!covers!the!top!of!the!sandwich!

2. Heat!the!pan!with!the!olive!oil!and!pan!fry!the!Mozzarella!pillows!for!1S2!minutes,!until!they!are!crisp!and!golden!brown.!Keep!turning!them.!Fry!both!sides.!!Drain!them!on!kitchen!paper!and!serve!with!tomato!relish.!

!Portobello!Mushroom!with!Bacon!Bits!&!Cream!spinach!

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INGREDIENTS!!

• 1x!Portobello!Mushroom!• 1!piece!of!Pork!rind!• 1!cup!of!chopped!spinach!• ½!tbsp!Olive!Oil!• 1!tbsp!Butter!• 2!tbsp!Heavy!whipping!cream!• 1!slice!smoked!mozzarella!• Salt!and!pepper!for!flavour!

DIRECTIONS!!

1. Cook!the!chopped!spinach!in!a!little!water!for!about!5!min,!add!your!heavy!cream,!salt!and!pepper.!2. Fry!your!Pork!rind!in!Olive!oil!and!chopped!into!bits.!(You!can!use!diced!bacon)!put!aside.!3. Cook!your!mushroom!in!the!microwave!for!1!min!with!the!butter.!Cover!with!a!microwave!lid.!!4. Place!the!Pork!rind!bits!on!the!mushroom!and!then!put!the!creamed!spinach.!You!can!top!off!with!

smoked!parmesan!cheese.!!Italian!Antipasti!platter!!Servings!3S4!!INGREDIENTS!!

• 125g!cooked!green!beans,!halved!• 1!packet!of!arugula!or!rocket!• 125g!sardines!in!olive!oil!or!water,!drained!• 10!pitted!black!olives!• 10!stuffed!green!olives!• 125g!mozzarella,!thinly!sliced!!• 50g!Salami!slices!• 125g!medium!prawns,!peeled!and!cooked!• 2!–!3!Nutricia!Cauli!wraps!or!make!your!own!

!DIRECTIONS!!

1. Preheat!oven!to!180*C.!Bake!the!cauli!wraps!for!about!10!minutes.!Bake!until!the!cauli!wraps!are!slightly!golden!brown.!Remove!and!cut!into!small!pieces.!Arrange!all!on!a!large!serving!platter.!Drizzle!over!1!tablespoon!of!the!olive!oil!and!eat.!

!Open!Sausage!with!Onions!and!Avo!Salad!!!!!!!!!!!!!!!!!!

Prep:!10!min!Cooking!time:!5!mins!Serving!1!!INGREDIENTS!!

• 1!Bockwurst!sausage,!slit!in!the!middle!• ¼!onion!• 3!rosa!tomatoes!• ½!avo!• Two!tablespoon!olive!oil!• 1!tablespoon!apple!cider!vinegar!

!DIRECTIONS!!Slice!the!onion!into!small!slices,!mix!with!apple!cider!vinegar!and!!1!Tbsp!of!olive!oil.!Cut!the!tomatoes!and!avo.!Grill!your!wors!in!a!griller!or!pan!,!about!1!min!each!side.!Place!the!wors!opened!on!a!plate,!put!your!onions!inside!the!wors.!Make!your!avo!and!tomato!salad,!drizzle!with!avo.!Add!salt!and!pepper!to!taste.!Eat!and!enjoy!!ProVProtein!Collagen!Smoothie!!Serving!1!Prep!5mins!No!cooking!!INGREDIENTS!!

• 1!Tablespoon!of!The!Real!Thing!ProSProtein!powder!• 125ml!water!!• 50ml!fresh!cream!!• 50ml!full!cream!milk!(can!omit)!• Small!piece!of!avocado!–!1/4!of!a!small!one!(you!can!omit)!• 1!Tbsp!raw!cacao!!• 1!tsp!xylitol!to!taste!or!stevia!• 1!Tbsp!coconut!oil!• 1Tbsp!flaxseeds,!milled!• 2!S!4!ice!cubes!

!Add!all!ingredients!to!blender!and!pulse!until!smooth!and!creamy.!!!Chai!Smoothie:!!If!you!want!to!vary,!try!making!chai!tea!in!the!125ml!boiled!water,!let!cool!and!then!blend!with!the!other!ingredients,!add!½!cinnamon!powder.!Moca!Java!Smoothie:!!add!1!Tbsp!coffee!to!the!recipe!which!has!the!1!Tbsp!cacao.!Choccy!Nutty:!add!1!Tbsp!nut!butter!together!with!the!1!Tbsp!of!cacao!in!the!recipe.!Choc!Mint:!just!add!2!leaves!of!mint.!Very!refreshing!and!helps!digestion.!AntiV!inflammatory!Mellow!Yellow:!antiSinflammatory!benefits!and!for!the!liver!add!½!tsp!of!Turmeric!to!the!recipe.!!Portuguese!Eggs!with!Spinach!and!Chourizo!!!!!!!!!

!Serves!1!Prep!5!min!Cooking!10!mins!!INGREDIENTS!!

• 2!leaves!of!kale!or!spinach!cut!into!strips!• 2!eggs,!beat!the!one!egg!only!!• Salt!to!taste!• 2!Tablespoon!of!Olive!Oil!• 6!slices!of!chourizo!• 1!cup!of!water!boiled!

DIRECTIONS!!Heat!a!pan!on!high,!put!the!boiled!water!into!pan!and!place!the!spinach/!kale!leaves.!Cook!for!about!5!min.!Remove!some!water!and!add!the!olive!oil.!Make!a!hollow!in!the!spinach,!creating!a!nest!like.!Add!your!beaten!egg!over!and!then!the!other!egg!in!the!center.!Place!your!chourizo!on!the!spinach.!Cover!the!pan!with!a!lid,!put!on!low!heat!and!let!it!cook!until!the!eggs!are!done!the!way!you!like.!Remove!from!the!pan!and!place!onto!a!plate.!Eat!it!warm!!!Santorini!Cauli!wraps!with!Feta!and!spinach!!

!!Prep!10!minute!No!cooking!!INGREDIENTS!!

• 1x!!Ready!made!Cauli!wrap!• 1!feta!round!!• 1!cup!baby!spinach!• 1!Tablespoon!Greek!yoghurt!• You!can!add!¼!avo!mashed!as!well!

!DIRECTIONS!!Open!cauli!wrap,!place!in!the!oven!until!warm!and!soft.!Take!the!Greek!yoghurt!and!spread!it!over!the!wrap.!Crumble!the!feta!cheese!and!place!the!spinach!over.!Now!roll!it!up!into!a!wrap.!Cut!in!half!and!eat!!!

Meze!with!Cauli!Pitas!!

!!Prep!10!minutes!No!cooking!!INGREDIENTS!!

• 2!slices!of!salami!• 2!slices!of!parma!ham!• 2!slices!of!Mortadella!• 3!olives!• ¼!Avo!guacamole!• 1!Tbsp!Olive!tapenade!• 1!Tbsp!Basil!Pesto!• 2!Tablespoon!Artichoke!• 1!Tablespoon!Greek!Yoghurt!• 5!Basil!leaves!• 1!cauli!base!

!!DIRECTIONS!!Cut!The!cauli!base!into!triangles.!Place!your!Cauli!base!in!the!oven!and!bake!it!till!golden!brown,!about!5S8!min.!Place!all!the!ingredients!onto!a!platter.!Serve!and!eat.!

Bacon!&!Guacamole!Sammies!

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INGREDIENTS!

• 4!strips!of!thickScut!pastured!bacon!• Guacamole!

It’s!ridiculously!easy!to!cook!bacon!in!the!microwave!oven.!(CleanSup!is!simple,!too.)!Just!wrap!a!few!slices!between!some!sheets!of!paper!towel,!stick!it!all!on!a!microwaveSsafe!plate,!and!nuke!away.!I!set!my!microwave!at!70%!power!and!zapped!the!bacon!for!about!twoSandSaShalf!minutes.!If!you!find!that!your!bacon’s!not!yet!crisp,!just!nuke!it!a!bit!longer.!!

The!filling!for!these!“sandwiches”?.!!If!you’re!pressed!for!time,!simply!mash!up!the!flesh!of!half!an!avocado,!and!cut!up!the!other!half!into!halfSinch!cubes.!Then!mix!both!halves!together!in!a!bowl!to!get!a!nice!blend!of!chunky!‘n!creamy.!Flavour!it!with!a!squirt!or!two!of!lime!juice!and!a!generous!pinch!of!Kosher!salt.!

Bacon!&!Egg!Breakfast!Chili!

!!INGREDIENTS!

• 450!grams!ground!beef!(or!breakfast!sausage)!• 1/2!yellow!onion,!finely!diced!• 800!grams!crushed!tomatoes!• 2!to!3!cups!beef!stock!• 2!medium!sweet!potatoes,!peeled!&!diced!small!• 1!tablespoon!paprika!• 1!tablespoon!granulated!garlic!• 2!teaspoons!chili!powder!• 1!teaspoon!onion!powder!• 2!tablespoons!lime!juice!• 2!tablespoons!hot!sauce!• 2!teaspoons!smoked!paprika!• salt!• 250!grams!bacon!• eggs!(one!egg!for!each!serving)!• 1/4!avocado!(per!serving)!

Method!

In!a!large!soup!pot,!brown!the!meat!and!and!saute!the!onions!until!cooked!through!(I!cooked!the!meat!&!onions!at!the!same!time).!Add!in!the!tomatoes,!sweet!potatoes!and!stock,!followed!by!all!the!spices.!Let!simmer!until!the!sweet!potatoes!have!cooked!through,!about!20S30!minutes.!

Meanwhile,!chop!up!and!saute!the!bacon!until!crispy.!Reserve!until!ready!to!serve.!Then,!fry!or!scramble!one!egg!for!each!person!you!plan!on!serving.!

Serve!by!scooping!the!chili!in!a!bowl,!top!with!the!fried/scrambled!egg,!some!crispy!bacon!&!some!avocado!slices.!!

Breakfast!Sandwiches!

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Prep!time:!!40!mins!Cook!time:!20!mins!Total!time:!!!!1!hour!!!Serves:!4!!INGREDIENTS!

• 4S5!pieces!of!bacon!• ¼!cup!coconut!oil,!divided!• 1!yellow!onion,!thinly!sliced!• 6!eggs!+!4!leftover!egg!yolks!• 4S5!cups!fresh!spinach!• 1!teaspoon!garlic!powder,!divided!• salt!and!pepper,!to!taste!• ⅓!cup!mayo!

For!the!bun!

• 1!cup!almond!flour/meal!• ½!cup!tapioca!flour!• ¼!cup!coconut!flour!• ½!teaspoon!baking!soda!• ½!teaspoon!baking!powder!• pinch!of!salt!• 4!egg!whites!(save!the!egg!yolks!for!later)!• 2!whole!eggs!• 2!tablespoons!bacon!fat,!melted!(or!butter,!ghee,!lard,!coconut!oil,!duck!fat,!etc.)!

Instructions!

1. Preheat!oven!to!190!degrees!Celcius!(350!degrees!Fahrenheit).!

2. Place!bacon!on!a!foil!lined!baking!sheet!and!place!in!oven!to!cook!for!15S18!minutes!or!until!cooked!to!preference.!Set!aside.!

3. Now!for!the!biscuits.!Sift!together!almond!flour,!tapioca!flour,!coconut!flour,!baking!soda!and!powder,!and!salt!in!a!large!bowl.!

4. In!another!bowl,!beat!egg!whites!until!frothy.!Pour!frothy!egg!whites!into!the!almond!flour!mixture!bowl!and!mix!well.!Then!add!the!2!whole!eggs!and!bacon!fat!and!whisk!together.!Place!batter!in!fridge!for!30!minutes.!

5. After!30!minutes,!line!a!baking!sheet!with!parchment!paper.!Use!an!ice!cream!scoop!to!scoop!out!the!some!batter!and!pour!onto!the!baking!sheet.!The!batter!will!spread!out!just!a!little!bit,!but!should!still!set!up.!Make!4!biscuits!on!the!baking!sheet.!

6. Bake!for!15S18!minutes.!If!you!poke!the!buns,!you’ll!be!able!to!tell!that!they!are!done.!Let!cool.!7. While!the!buns!bake,!finish!the!insides!for!the!sandwiches.!Place!a!large!pan!over!medium!heat,!

add!2!tablespoons!of!coconut!oil!along!with!sliced!yellow!onions.!Let!onions!cook!down!until!caramelized.!They!will!just!need!a!stir!once!in!a!while!to!keep!from!sticking!to!the!pan.!

8. In!a!medium!pan!over!medium!heat,!add!1!tablespoon!of!coconut!oil!along!with!½!teaspoon!garlic!powder!and!a!bit!of!salt!and!pepper.!Cook!until!spinach!is!soft!and!wilted.!Set!aside.!

9. In!that!same!pan!over!medium!heat,!add!1!more!tablespoon!of!coconut!oil.!Whisk!together!eggs!and!egg!yolks!and!pour!into!the!pan.!Sprinkle!with!½!teaspoon!garlic!powder!and!a!bit!of!salt!and!pepper.!Continuously!stir!eggs!with!a!spatula!until!cooked!through.!

10. Once!onions,!spinach!and!eggs!are!done!cooking,!cut!biscuits!in!half!and!then!start!building:!bottom!bottom!half!of!bun,!bacon,!spinach!egg,!caramelized!onions,!and!mayo,!and!top!of!bun.!

Breakfast!Dip!Sticks!

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• 1!cup!cooked,!minced!ham!• 1!cup!mozzarella,!shredded!

1.!Preheat!oven!to!190!degrees!Celcius!(375!degrees!Fahrenheit).!2.!Process!ham!and!cheese!together.!Mixture!will!resemble!a!meal/thick,!dense!crumb!consistency.!3.!Firmly!press!ham/cheese!mixture!to!1S2!cm!!thick!(1/2!inch)!into!nonSstick,!miniature!bread!pans,!about!10!x!20!cm!(if!you!have!a!regular!pan,!you!can!spray!and!line!with!parchment!for!easy!removal!and!use!that!instead).!4.!Bake!for!20!minutes.!5.!Let!cool!for!five!minutes!in!pan.!6.!Invert!onto!a!cooling!rack!until!fully!cooled.!7.!Slice!and!serve.!

Makes&8&dip&sticks.!

Nutritional&information&per&2&sticks:&Calories:&160,&Carbohydrates:&1.6&g&,&Fiber:&&0&g,&&&Net&Carbohydrates:&&1&g&,&Protein:&&12&g,&Fat:&&12g.!

1!packed!cup!cooked,!minced!ham!1!cup!packed!mozzarella,!shredded!

1.!Preheat!oven!to!375!degrees!Fahrenheit.!2.!Process!ham!and!cheese!together.!Mixture!will!resemble!a!meal/thick,!dense!crumb!consistency.!3.!Firmly!press!ham/cheese!mixture!to!1/2″!thick!!into!nonSstick,!miniature!bread!pans,!about!4X8″!(if!you!have!a!regular!pan,!you!can!spray!and!line!with!parchment!for!easy!removal!and!use!that!instead).!4.!Bake!for!20!minutes.!5.!Let!cool!for!five!minutes!in!pan.!6.!Invert!onto!a!cooling!rack!until!fully!cooled.!7.!Slice!and!serve.!

Makes&8&dippin’&sticks.!

Nutritional&information&per&2&sticks:&Calories:&160,&Carbohydrates:&1.6&g&,&Fiber:&&0&g,&&&Net&Carbohydrates:&&1&g&,&Protein:&&12&g,&Fat:&&12g.!

1!packed!cup!cooked,!minced!ham!1!cup!packed!mozzarella,!shredded!

1.!Preheat!oven!to!375!degrees!Fahrenheit.!2.!Process!ham!and!cheese!together.!Mixture!will!resemble!a!meal/thick,!dense!crumb!consistency.!3.!Firmly!press!ham/cheese!mixture!to!1/2″!thick!!into!nonSstick,!miniature!bread!pans,!about!4X8″!(if!you!have!a!regular!pan,!you!can!spray!and!line!with!parchment!for!easy!removal!and!use!that!instead).!4.!Bake!for!20!minutes.!5.!Let!cool!for!five!minutes!in!pan.!6.!Invert!onto!a!cooling!rack!until!fully!cooled.!7.!Slice!and!serve.!

Makes&8&dippin’&sticks.!

Nutritional&information&per&2&sticks:&Calories:&160,&Carbohydrates:&1.6&g&,&Fiber:&&0&g,&&&Net&Carbohydrates:&&1&g&,&Protein:&&12&g,&Fat:&&12g.!

Berries!with!Caramelised!Cream!

!This!dessert!makes!a!great!grain!free!alternative!to!a!berry!cobbler,!and!takes!less!than!10!minutes!from!start!to!finish.!

INGREDIENTS!

• 500!g!blueberries,!blackberries!and/or!raspberries.!• 250!g!marscapone.!• 2!tablespoons!sour!cream.!• 2!tablespoons!double!cream.!• 1!large!egg,!plus!1!egg!white!extra.!• 1!tablespoon!rice!malt!syrup.!• 1!teaspoon!vanilla!powder.!• pinch!salt.!

Directions!

1.!Preheat!the!grill!and!put!the!oven!shelf!in!the!middle!or!lower!half!of!the!grill!compartment.!!!2.!Put!the!berries!in!a!pie!dish!or!casserole!dish.!Whisk!together!the!remaining!ingredients!until!completely!smooth,!then!pour!over!the!berries.!!!3.!Put!the!dish!under!the!grill!and!cook!for!5–10!minutes!until!the!topping!is!just!browned!and!caramelised.!Serve!immediately.!

Note:!We!advise!eating!sweet!foods!like!this!one!as!occasional!treats!only.!Also,!we!encourage!you!to!cut!the!sweetener!down!even!more!if!you!can.!We've!made!this!without!any!sweetener!at!all!and!it's!delicious.!

Bacon,!Egg,!Avocado!and!Tomato!Salad!!

!

!

!

!

!

!!!!!INGREDIENTS!

• 1!ripe!avocado,!chopped!into!chunks!• 2!boiled!eggs,!chopped!into!chunks!• 1!mediumSsized!tomato,!chopped!into!chunks!• Juice!from!one!lemon!wedge!• 2S4!cooked!pieces!of!bacon,!crumbled!(optional)!• Salt!and!pepper!to!taste!

Directions:!Mix!all!ingredients!together,!not!stirring!too!much,!but!just!enough!to!make!some!of!the!avocado!and!egg!into!mush!

!

!

BaconVWrapped!Mini!Meatloaves!

!INGREDIENTS!

• 450!grams!ground!beef;!• 250!grams!bacon,!cut!in!small!chunks;!• 8!additional!strips!of!bacon!• ¼!cup!coconut!milk;!• 2!garlic!cloves,!minced;!• 1/3!cup!fresh!chives,!minced;!• Fresh!parsley,!chopped;!• Freshly!ground!black!pepper!to!taste;!

!

Preparation!

1. Preheat!your!oven!to!200!C.!2. In!a!big!bowl,!combine!the!ground!beef,!the!bacon!chunks,!the!garlic,!the!chives!and!the!coconut!

milk.!Mix!well!until!all!the!ingredients!hold!together.!You!can!use!an!electric!mixer!to!save!some!time.!

3. Season!the!mixture!with!freshly!ground!black!pepper!to!taste.!No!need!to!add!salt!to!the!mixture!since!the!bacon!is!already!salty!enough.!

4. Take!a!medium!size!muffin!tin!and!place!a!slice!of!bacon!around!the!sides!of!each!hole.!5. Fill!these!same!eight!holes!with!the!beef!mixture.!6. Place!in!the!oven!and!cook!for!30!minutes.!7. Once!ready!and!cool!enough!to!handle,!remove!the!mini!meatloaves!from!the!muffin!tin!and!serve!

with!fresh!parsley!sprinkled!on!top.!

TexVMex!Scramble!

!!

!

!

!

!

!

!

!

INGREDIENTS!!

• 5!eggs!• 2!Tbsp!water!• 1/8!cup!chopped!green!pepper!• 1/8!cup!chopped!red!onion!• 2!cherry!tomatoes,!diced!• 1/2!cup!frozen!spinach,!thawed!and!drained!• 5!jalapeno!pepper!slices,!chopped!• 1!slice!pepper!jack!cheese!(or!cheddar)!• 2!Tbsp!!Salsa!

1.!Preheat!a!pan!over!medium!heat!with!canola!oil!(or!your!oil!of!choice).!Mix!eggs,!water,!pepper,!onion,!tomatoes,!spinach!and!jalapenos!together.!Pour!into!an!oiled!pan!over!medium!heat,!and!cook!until!eggs!are!to!your!desired!consistency.!2.!Just!before!eggs!are!ready!to!remove,!turn!heat!off!and!add!pepper!jack!cheese!(or!Cheddar!cheese)!to!the!top.!Cover!with!a!lid!or!a!plate!or!a!pan!and!let!sit!for!5!minutes.!3.!To!serve,!add!2!Tbsp!salsa!over!top!and!serve!immediately.!

Tips:!This!dish!also!stores!very!well!with!saran!wrap!and!heats!up!in!the!microwave!with!no!trouble.!If!you!plan!to!save!half!of!the!dish!for!later,!do!not!add!the!1Tbsp!salsa!to!the!half!you!will!reSheat!until!after!heating.!

You!can!also!add!sliced!black!olives,!guacamole,!sour!cream,!and!chopped!lettuce!(make!certain!to!account!for!the!carb!count!change).!!Serves!2.!

Nutritional&Information:&Total&carb&per&serving:&7.5,&Net&carbs:&5.5,&Calories:&513,&Fibre:&4&grams,&Protein:&40&grams,&Fat:&33&grams!

Healthy!Eggs!Benedict!

!Try!making!this!easy!Benedict!dish!and!enjoy!your!ham,!eggs!and!mayonnaise!in!a!different!way!!

A!few!things:!

• Count!carbs!as!one!per!egg!in!this!easy,!fun!dish.!• A!glass!or!circle!cookie!cutter!makes!the!shape!of!the!egg!perfect!for!your!ham!or!bacon!slices.!• Double!your!egg!amounts!to!make!fluffier,!thicker!egg!patties!for!your!breakfast.!You!can!store!the!

extras!for!later!!

!INGREDIENTS!

Eggs!Benedict!

• 2!Tbsp!butter.!• 1!egg.!• Ham!slice.!• Lazy!Hollandaise!Sauce.!

Over!medium!heat!in!a!small!pan,!scramble!egg!in!heated!butter,!careful!to!allow!egg!to!form!into!a!solid!mass!through!cooking!and!less!manipulation!(if!you!have!an!egg!ring,!you!can!use!that!instead).!Flip!eggs!once!to!complete!cooking.!You!will!likely!need!to!fold!egg!in!half!to!achieve!height!after!cooking,!or!fold!several!times.!Allow!egg!to!cool!slightly,!about!2S3!minutes.!Using!a!glass!or!circle!cutter!with!the!width!of!your!ham!(or!cut!your!ham!to!fit!the!egg!diameter),!cut!egg!to!resemble!muffin.!Place!on!top!of!ham.!Cover!with!Hollandaise!sauce!(below).!

!Lazy!Hollandaise!Sauce!

• ¼!cup!mayonnaise.!• 1!tsp!lemon!juice.!• 1/4!tsp!pepper.!

Blend,!heat!and!serve.!

Per&serving:&Calories:&195.5,&Carbohydrates:&1.2g,&Protein:&.3g,&Fat:&21.5&g!

Per&serving&of&benedict&with&2&Tbsp&Hollandaise:&Calories:&568,&Carbohydrates:&2.1g,&Protein:&15.5g,&Fat:&55.9&g!

PROTEIN!BOOSTER!SMOOTHIE!!INGREDIENTS!!

• 1!Tbsp!Flax!Seeds.!• 1!Tbsp!Chia!Seeds.!• 1!tsp!cocoa!or!Maca!powder.!• 2!eggs!free!range.!• 1!Tbsp!coconut!oil!or!butter.!• 1!tsp!Xylitol.!• 2!Tbsp!water.!

!Grind!the!flax!seed!and!chia!seeds!in!your!blender,!add!all!other!ingredients!and!blend!until!smooth.!!!Unit!ratio:!2!Fats!and!2!Proteins!

!

!

!

Summer!Breakfast!Meatloaf!(egg!free,!nut!free)!

!!Prep!time:!!!12!mins!Cook!time:!!45!mins!Total!time:!!57!mins!!Serves:!4S5!!INGREDIENTS!

• 450!grams!ground!beef!• 280!to!340!grams!bulk!pork!breakfast!sausage!• 1!tablespoon!bacon!fat!(or!other!fat)!• 2!garlic!cloves,!minced!• 1!yellow!onion,!diced!• 1!medium!zucchini,!diced!• 115!grams!of!button!mushrooms,!sliced!• 2!tablespoons!dried!parsley!• 2!tablespoons!dried!basil!• 1!teaspoon!garlic!powder!• salt!and!pepper,!to!taste!

Instructions!

1. Preheat!oven!to!200!C!(400!F).!2. Place!a!large!pan!over!mediumShigh!heat.!Add!fat!along!with!2!garlic!cloves!and!diced!onion.!3. Once!the!onions!begins!to!become!translucent,!add!diced!zucchini!and!cover!to!help!steam!the!

zucchini.!4. After!about!3S4!minutes,!add!the!mushrooms!on!top!and!cover!again!for!about!4S5!more!minutes.!5. Once!vegetables!have!softened,!add!in!parsley,!basil,!garlic!powder,!salt!and!pepper.!Mix!well!then!

remove!from!heat!to!cool.!6. Once!vegetables!are!cool,!add!ground!beef,!breakfast!sausage,!and!cooled!vegetables!to!a!large!

bowl!and!get!dirty!with!your!hands.!Mix!well!to!combine,!trying!not!to!squish!the!zucchini!too!much.!

7. Line!a!large!bread!pan!with!foil!or!parchment!paper!and!place!the!meat!mixture!into!the!dish.!Press!firmly!to!make!sure!it!all!sticks!together!and!to!keep!it!from!falling!apart.!

8. Place!in!oven!and!bake!for!40S45!minutes!until!meat!presses!back!at!you!when!you!poke!it.!9. Let!sit!for!10!minutes!after!baking.!10. Eat!with!some!avocado!on!top.!And!fruit!on!the!side.!

!

!

!

Rosemary!SunVDried!Tomato!Scones!

!!

You!will!need!both!shredded!and!grated!Romano!cheese.!If!preparing!from!an!intact!piece!of!Romano!cheese,!you!can!just!shred!and!grate!the!specified!amounts.!

Makes!6!scones!

INGREDIENTS!

• 2!cups!almond!meal.!• 2!tablespoons!coconut!flour.!• 1!teaspoon!baking!soda.!• ½!teaspoon!sea!salt.!• ¼!cup!shredded!Romano!cheese.!• 1!teaspoon!dried!rosemary.!• 1!teaspoon!dried!oregano.!• 2!tablespoons!sunSdried!tomatoes!(soaked!in!oil),!finely!chopped.!• ¼!cup!extraSvirgin!olive!oil.!• 1!large!egg.!• 2!tablespoons!Romano!cheese,!grated.!• 1!teaspoon!dried!parsley.!

Preheat!oven!to!180º!C!(350º!F).!

In!bowl,!mix!together!almond!meal,!coconut!flour,!baking!soda,!sea!salt,!shredded!Romano!cheese,!rosemary,!and!oregano.!Stir!in!sunSdried!tomatoes,!olive!oil,!and!egg.!

Spoon!onto!parchment!paperSlined!baking!sheet.!Flatten!with!spoon!or!knife!to!approximately!2!cm!thickness!(¾Sinch).!Sprinkle!with!grated!Romano!cheese,!parsley,!additional!sea!salt.!

Bake!for!30!minutes!or!until!toothpick!withdraws!dry.!

Spicy!Breakfast!Stew!(with!the!perfect!poached!egg)!

!!Prep!time:!!!!5!min!Cook!time:!15!min!Total!time:!20!min!Serves:!3!!INGREDIENTS!

• 2!organic!chorizo!chicken!sausages,!finely!chopped.!• 4!pieces!crispy!nitrateSfree!bacon,!chopped.!• 1½!tsp!extraSvirgin!olive!oil.!• 1!onion,!sliced.!• Optional:!1!handful!spinach.!• 1!can!organic!diced!tomatoes.!• 2!Tbsp!tomato!paste.!• ½!cup!organic!chicken!stock.!• 1!tsp!chili!powder.!• Optional:!½!tsp!smoked!paprika.!• 1!garlic!clove.!• Dash!Himalayan!sea!salt.!• Dash!freshly!ground!pepper.!• Optional:!½!tsp!red!pepper!flakes!• 3!organic!eggs.!• 2!tsp!vinegar.!

Instructions!For!the!Stew!

1. Heat!oil!and!garlic!in!a!mediumSsized!pot.!2. Add!sliced!onions!and!sauté!for!5!minutes!until!translucent.!3. Add!in!chopped!sausage!and!cook,!mixing!often,!until!sausage!is!fully!cooked.!4. In!a!pan!or!in!the!microwave,!cook!bacon!until!crispy;!pat!and!set!aside.!5. Add!diced!tomatoes,!tomato!paste,!chicken!stock,!and!spices!into!the!pot!and!mix.!6. Add!spinach!(if!desired),!reduce!heat!to!a!simmer.!

For!the!Poached!Egg!

1. Heat!3!cups!water!and!add!in!a!dash!of!vinegar.!2. Crack!1!egg!into!a!ramekin.!3. Right!before!boiling,!use!a!spoon!and!swirl!the!water.!4. Drop!the!egg!into!the!water!(don’t!freak,!it’ll!look!a!little!crazy!for!a!minute).!5. Carefully!spoon!out!poached!egg!and!serve!over!stew.!

Savoury!Cheese!Chive!Waffles!

!

Enjoy!these!waffles!with!bacon!and!eggs.!Toss!in!some!fresh!parsley!and!some!sunSdried!tomatoes,!along!with!some!Parmesan!cheese!for!added!kick.!!

INGREDIENTS!

• 1!cup!processed,!raw!cauliflower!(should!resemble!coarse!crumbs).!• 1!cup!processed!mozzarella!shredded!cheese.!• 1/3!cup!Parmesan!cheese/shredded.!• 2!eggs.!• 1!tsp!garlic!powder.!• 1!tsp!onion!powder.!• 1/2!tsp!pepper.!• 1!Tbsp!chives.!• Fresh!parsley,!optional.!• SunSdried!tomatoes,!optional.!

Heat!waffle!maker!until!ready.!Add!scant!1/4!cups!filled!with!batter!on!the!griddle.!Set!the!timer!for!4S6!minutes,!peeking!after!minute!four.!If!the!waffle!maker!sticks,!cook!a!slightly!longer.!Remove!once!cooked.!Allow!to!cool!on!a!plate.!Refrigerate!remaining.!!Makes!6!waffles.!

.Nutritional&Information&per&waffle:&Calories:&135,&Carbohydrates:&3g,&Fiber:&.8g,&Net&Carbohydrates:&2.2g,&Protein:&11.7g,&Fat:&8.5g!

Savoury!Breakfast!Casserole!

!!!!!!!!!!!!

Prep!time:!!15!min!Cook!time:!30!min!Total!time:!45!min!!Serves:!6S9!!INGREDIENTS!

• 12!eggs,!whisked.!• 450!grams!chorizo,!cooked!and!broken!into!pieces.!• 1!sweet!potato,!shredded.!• ½!yellow!onion,!diced.!• 2!tablespoons!hot!sauce!(I!used!Siracha).!• 1!teaspoon!garlic!powder.!• 1!teaspoon!onion!powder.!• 1!teaspoon!salt.!• 1!teaspoon!pepper.!

Instructions!

1. Start!things!off!right!by!preheating!your!oven!to!190!degrees!Celsius!(375!degrees!Fahrenheit).!2. First!you’ll!want!to!get!your!chorizo!(or!other!choice!of!meat)!cooking.!So!add!your!chorizo!to!a!hot!

pan!and!let!cook!until!it!begins!to!crumble.!3. While!the!meat!is!cooking,!dice!up!your!onion!and!shred!your!sweet!potato.!You!can!also!use!a!food!

processor.!4. Now,!beat!eggs!in!a!large!bowl.!5. Add!the!cooked!meat,!onion,!and!sweet!potato!to!the!bowl!with!the!whisked!eggs.!Then!add!the!

rest!of!your!ingredients!and!mix!all!together.!6. Grease!a!20×20!cm!or!22×22!cm!glass!dish!and!add!your!egg!mixture!to!it.!7. Cook!for!25S30!minutes!until!the!eggs!aren’t!runny.!The!middle!takes!a!bit!longer!so!just!be!patient.!8. Let!sit!for!10+!minutes!before!consuming.!9. Then!consume.!

Smoked!Salmon!and!Chive!Muffin!

!!INGREDIENTS!

• 2!eggs.!• 1/3!cup!ghee,!melted.!• 1!3/4!cup!almond!meal.!• 1/4!cup!coconut!flour.!• 1/4!bunch!chives.!• 1!teaspoon!baking!powder.!• 1!small!clove!garlic,!crushed.!• Zest!of!1!lemon.!• 1!cup!unsweetened!almond!milk.!• 125!g!smoked!salmon,!sliced.!• Sea!salt!and!black!peppercorns!(to!taste).!

To!Serve!

• Asparagus!spears.!• Extra!salmon.!

Directions!

1.!Preheat!oven!to!170ºC.!!Line!a!6!cupScapacity!muffin!tray!with!paper!liners.!2.!Separate!eggs!and!reserve!whites!for!later.!Place!the!egg!yolks!and!ghee!in!an!electric!mixer!and!beat!on!high!for!3!minutes!or!until!mixture!is!pale!and!thick.!Add!remaining!ingredients,!except!for!the!salmon,!and!mix!on!low!until!mixture!comes!together.!3.!In!a!separate!bowl,!whisk!reserved!egg!whites!until!soft!peaks!form.!Fold!egg!whites!into!muffin!mixture,!along!with!the!salmon.!Divide!between!muffin!cups!and!bake!for!30!minutes,!or!until!golden.!4.!Remove!from!oven!and!set!aside!to!cool!slightly.!While!the!muffins!are!cooling,!lightly!sear!the!asparagus!on!a!grill!pan.!Serve!muffins!drizzled!with!hollandaise!sauce!(optional)!with!asparagus!and!extra!smoked!salmon!on!the!side.!

Raspberry!Chia!Jam!

!!!!!!!!!!!!!!INGREDIENTS!

• 1!cup!Raspberries,!fresh!or!frozen.!• 1!cup!water.!• 1!tablespoon!rice!malt!syrup.!• 2!tablespoons!chia!seeds.!

Directions!

1.!Throw!all!the!ingredients!into!a!blender!and!blitz!until!smooth.!2.!Pour!mixture!into!a!saucepan!and!heat!over!medium!heat!until!the!mixture!begins!to!bubble.!Reduce!the!heat!and!whisk!constantly!until!thickened,!about!3S5!minutes.!3.!Store!in!an!airtight!container!in!the!fridge!for!1!week.!

!WARM!MILK!TART!CUSTARD!!INGREDIENTS!

• 4!eggs!• 400!ml!cream!• 45!ml!xylitol!• 5!ml!psyllium!Husk!• pinch!of!salt!• 25!ml!melted!butter!

• 5!ml!vanilla.!!Mix!eggs!&!cream.!Add!remaining!ingredients.!Pour!into!dish.!Sprinkle!with!cinnamon.!Bake!at!180C!for!approx!45!S!60!min.!

Violet!Vanilla!Protein!Smoothie!

!!INGREDIENTS!

• 1!cup!coconut!milk.!• 1!teaspoon!maca!(optional).!• 1!teaspoon!vanilla!powder.!• 1/2!cup!blueberries!(fresh!or!frozen).!• 1!tablespoon!cashew!butter!(or!nut!butter!of!your!choice).!• 1!serve!of!vanilla!protein!powder.!

Directions!

Add!all!ingredients!to!a!highSspeed!blender.!Blend!until!smooth!and!serve.!!!Paleo!English!Muffins!!INGREDIENTS!

• 1!Egg,!beaten.!• 1!Tbsp!Milk!of!Choice.!• 1!Tbsp!Coconut!Flour.!!• ½!Tbsp!Melted!Butter!or!Coconut!Oil,!melted.!• ⅛!Tbsp!Baking!Soda!mixed!with!¼!Tbsp!Apple!Cider!Vinegar!in!separate!pinch!bowl!(!

this!replaces!baking!powder),!or!can!use!½!tsp!baking!powder.!• ⅛!Tbsp!Vanilla!Essence!(optional),!I!omit!if!I'm!making!something!savoury!like!an!egg!

sandwich.!• ¼!Tbsp!Xylitol!(Optional),!can!omit!sweetener,!but!use!full!fat!canned!coconut!milk!for!

milk!of!choice.!• 1!Pinch!Sea!Salt!(optional).!

INSTRUCTIONS!

1.!Melt!the!butter!or!oil!in!a!round,!glass!or!ceramic!ramekin!(!I!used!a!90cm!or!170!gram!ramekin!(3½!inch,!6!ounce).!

2.!In!a!separate!pinch!bowl,!mix!baking!soda!and!apple!cider!vinegar!together!(it!will!be!very!fizzy!and!bubbly)!Set!aside.!

3.!Add!all!the!rest!of!ingredients!to!the!ramekin,!and!whisk!or!stir!with!a!fork!very!briskly.!

4.!Add!the!baking!SodaS!cider!vinegar!mixture!to!the!ramekin,!and!stir!in!well.!

5.!Stir,!scraping!sides,!until!clump!free,!may!have!to!stab!at!some!stubborn!clumps.!

6.!Cook!in!Microwave!for!1!minute!and!30!Seconds,!or!can!Bake!in!the!oven!at!200*C!for!12!to!15!minutes,!until!middle!is!firm.!

7.!Take!a!knife!between!the!bowl!and!muffin!and!slide!around!to!loosen!edges.!

8.!Cool!enough!to!handle,!then!remove!from!bowl,!and!cut!in!half!sideways.!

9.!Toast!in!a!buttered!or!oiled!frying!pan,!until!lightly!browned!on!each!side!(like!a!pancake)!this!is!an!important!step,!do!not!skip.!

10.!!Use!a!spatula!to!press!the!tops!of!muffins!lightly!down!while!pan!toasting!(as!seen!in!photo!above).!

NOTES!

Best!when!toasted!in!buttered!or!oiled!fry!pan.!A!toaster!oven!might!be!okay,!but!not!a!regular!toaster.!These!are!great!with!butter!and!honey,!almond!butter!or!sunflower!seed!butter,!and!egg!muffin!sandwich.!

Overnight!Chocolate!Coffee!Chia!Breakfast!Pudding!

!!Prep!time:!!10!min!Total!time:!10!min!Serves:!2S4!!INGREDIENTS!

• ½!cup!brewed!coffee!(chilled).!• ½!cup!full!fat!canned!coconut!milk.!• 1!heaping!tablespoon!almond!butter!(or!other!nut!or!seed!butter).!• 1!teaspoon!vanilla!extract.!• 2!tablespoons!maple!syrup!or!honey.!• 1!tablespoon!unsweetened!cocoa!powder.!• ¼!cup!chia!seeds.!

Instructions!

1. Blend!brewed!coffee,!coconut!milk,!almond!butter,!vanilla!extract,!maple!syrup,!and!cocoa!powder!in!a!blender.!

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INGREDIENTS!

• 1!cup!almond!milk.!• 1/4!avocado.!• 1!tablespoon!rice!malt!syrup.!• 1!tablespoon!raw!cacao!powder.!• 1!serve!of!coffeeSflavoured!protein!powder.!• Cacao!nibs,!to!sprinkle!on!top.!

Directions!

Add!all!ingredients!to!a!highSspeed!blender.!Blend!until!smooth!and!serve.!

Note:!!We!encourage!you!to!cut!the!sweetener!down!even!more!if!you!can.!We've!made!this!smoothie!without!any!sweetener!at!all!and!it's!delicious.!!

Mixed!Berry!Protein!Smoothie!

!!INGREDIENTS!

• 1!cup!coconut!water.!• 1/4!cup!frozen!raspberries.!• 1/4!cup!frozen!strawberries.!• 1!kale!leaf.!• 1!tablespoon!chia!seeds.!• 1!serve!vanilla!protein!powder.!

Directions!

Place!all!ingredients!in!a!highSspeed!blender.!Blend!until!smooth!and!serve.!!LEMON!AND!CHAI!SEED!MUFFINS!!

INGREDIENTS:!!

• 2!cups!almond!flour.!• 1/4!cup!melted!butter.!• 2!tsp!baking!powder.!• 2!Tbsp!chia!seeds.!• 4!eggs.!• 1/4!cup!Erthyritol!(or!other!sugar!substitute).!

• 1/2!tsp!salt.!• Juice!and!rind!from!2!lemons.!

!

FILLING:!

• 1/2!cup!cream!cheese,!softened.!• 2!Tbsp!ground!Erthyritol!(or!other!sugar!substitute).!• Juice!of!1/2!lemon.!

METHOD!Preheat!the!oven!to!180C!(350F).!Mix!the!dry!ingredients!together.!Add!the!melted!butter,!eggs!and!lemon!juice!with!the!rind!and!stir!thoroughly.!Add!the!chia!seeds!and!stir.!To!make!the!filling,!simple!blend!the!cream!cheese,!lemon!juice!and!Erthyritol!together!until!blended.!Lightly!grease!a!muffin!tray.!Spoon!the!mixture!into!the!muffin!tin!about!half!way.!Spoon!a!large!teaspoon!of!the!cream!cheese!filling!into!the!centre!of!the!cake!mixture.!Place!the!remaining!muffin!batter!over!the!filling!and!smooth!out!so!that!the!filling!is!covered.!Bake!for!20S25!minutes.!Makes!6!–!8!muffins!

Nutricia!Products!!For!all!orders,!please!contact!Lucy!Tavares,!082!977!1279!!.!!!!!!!1kg!Coconut!flour!R180!!

! !!.!!!!!!!1kg!Almond!flour!R180!!

! !!.!!!!!!!1kg!Natural!almonds!R160!!!

.!!!!!!!1kg!Flaxseed!R60!!

! !!.!!!!!!!1Kg!Sabja!seeds!R160!!

!!!!!.!!!!!!!1L!Coconut!Oil!R80!!

!!!!.!!!!!!!1kg!Xylitol!R100!!

!