Protein:
1 palm
Chicken breast, skinless

Carbohydrate: ½ palm
Cooked lima beans, Fresh tomato, diced plus:
1 ½ palms
Capsicum, diced Onions, sliced Mushrooms, diced

Fat:
1 tsp. olive oil

Method:
Sauté onion, capsicum, mushrooms, garlic in olive oil. Add diced chicken, tomato, celery and a little water. Simmer till cooked. Add cooked lima beans Season with sea salt and fresh basil.

Ingredients
2 tablespoons yellow onion, peeled and finely chopped*
2 tablespoons green pepper, cored, seeded, and roughly chopped*
4 large eggs
1 tablespoon soy milk (optional):
1 teaspoon chilli powder, or to taste (optional)
1 teaspoon olive oil
1 tablespoon salsa (optional)

Instructions:
Lightly coat a large non-stick sauté pan. Add onion and green pepper and sauté, stirring often, until tender, about 10 minutes. Remove and set aside. Meanwhile, beat egg with milk, Stir in chilli powder. Heat olive oil in the large non-stick sauté pan over medium heat. Pour in the eggs and cook until almost set, occasionally lifting edges so that uncooked portion flows underneath, 2 to 3 minutes. When eggs are set, place onions, green pepper, on top. Fold with a spatula and continue cooking; until lightly browned, about 1 minute. Top with salsa

Ingredients:
4 eggs
1 teaspoon olive oil /Ghee
1 tablespoon soy milk (optional)

Instructions: Lightly coat a large non-stick pan with oil and heat over medium flame.
Beat eggs with soya milk or water, if desired. Pour into pan and cook, stirring often, until scrambled
Season with sea salt, pepper, fresh parsley & chives to taste

Ingredients:
20 grams protein powder
1 cup blueberries
1 cup strawberries
3 macadamia nuts
4 ice cubes

Instructions: Place all ingredients in a blender and blend at high speed until smooth, about 1 minute. Add a little water if smoothie is too thick. If you prefer, eat the nuts on the side.

Protein/Carbohydrate mix:
1 palm
Soy milk (approx. 1 1/8 cups)
Protein powder
(e.g., ketoslim Whey powder – available at our clinic) approx. 1 ½ scoops

Carbohydrate: ½ palm
Fibre X cereal

Fat:
Macadamia nuts, almonds sunflower seeds 3-4 crushed

Protein:
1 palm
3 medium eggs

Carbohydrates:
1 palm
1 ½ slices of gluten free yeast free bread

Fat:
1 tsp. ghee

Method:
Beat eggs with a little water or soya milk and season with sea salt, pepper, fresh parsley and chives.
Serve on toasted bread spread with ghee

Ingredients (serves 4)

• 750g calamari hoods or rings
• 2 tablespoons sweet chilli sauce
• 2 tablespoons fish sauce
• 1 teaspoon reduced-salt soy sauce
• 2 tablespoons lime juice
• 3cm piece ginger, peeled, finely grated
• 1/4 cup coriander leaves, finely chopped
• olive oil cooking spray
• 2 mangoes, cheeks removed
• 150g baby rocket
• lime wedges, to serve

Method

1. Slice calamari open flat. Score insides in a diamond pattern. Cut into 3cm pieces.

2. Combine sauces, lime juice, ginger and coriander in a glass or ceramic bowl. Whisk with a fork. Add calamari. Toss to coat. Cover. Refrigerate for 30 minutes.

3. Remove calamari from marinade. Pour marinade into a saucepan. Bring to the boil over high heat. Reduce heat to medium. Simmer for 3 minutes.

4. Preheat barbecue plate on medium-high heat. Spray barbecue plate with oil. Cook half the calamari, scored-side down, for 1 minute. Turn.
Cook for a further 1 minute or until tender. Remove to a plate. Repeat with remaining calamari. Cook mango cheeks, flesh-side down, for 2 minutes or until lightly charred. Using a large metal spoon, remove mango flesh from skin. Cut into cubes.

5. Divide rocket between 4 serving plates. Top with calamari and mango. Drizzle with warm marinade. Serve with lime wedges.

Nutrition information (per serve)

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Ingredients (serves

• 1kg skinless redfish fillets, coarsely chopped
• 70g (1/4 cup) red curry paste
• 1 egg white
• 1 bunch green beans, ends trimmed, finely chopped
• 4 fresh kaffir lime leaves, centre vein removed, finely chopped
• 2 tblspn vegetable oil

Cucumber sauce

• 2 tblspn caster sugar
• 60ml (1/4 cup) rice vinegar
• 1 tblspn water
• 1 tblspn fish sauce
• 1 Lebanese cucumber, halved lengthways, deseeded, finely chopped
• 1 fresh long red chilli, thinly sliced

Method

1. Place fish, curry paste and egg white in the bowl of a food processor and process until almost smooth. Transfer to a medium bowl. Add beans and lime leaves, and stir until combined. Divide mixture into 16 equal portions. Use wet hands to shape portions into 4cm patties.

2. Heat oil in a non-stick frying pan over medium heat. Add half the patties and cook for 2 minutes each side or until cooked through.

Transfer to a plate lined with paper towel. Cover with foil to keep warm. Repeat with remaining patties, reheating pan between batches.

3. To make the cucumber sauce, combine sugar and rice vinegar in a small bowl and stir until sugar dissolves. Add water, fish sauce, cucumber and chilli, and stir until combined.

4. Arrange the patties on a serving platter and serve immediately with the cucumber sauce.

Nutrition information (per serve)

Ingredients (serves 4)

• 2 tspn green peppercorns in brine
• 1 tblspn baby capers, rinsed, drained
• 1 small eschalot, finely chopped
• 2 tblspn roughly chopped flat-leaf parsley
• 1/4 cup (75g) low-fat mayonnaise
• 1/4 cup (70g) natural plain Jalna yoghurt
• 1 tblspn lemon juice
• 4 x 200g ocean trout fillets with skin
• 2 tspn sunflower oil or rice bran oil
• 2-3 bunches asparagus, woody ends trimmed

Method

1. Combine peppercorns, capers, eschalot, parsley, mayonnaise, yoghurt and lemon juice in a bowl, then season to taste.

2. Heat a large non-stick pan on medium-high heat. Rub fish with oil, season and cook skin-side down for 3 minutes. Turn fish and cook on low heat for 3 minutes for medium-rare or until done to your liking.

3. Meanwhile, blanch asparagus in boiling salted water for 3 minutes or until tender, then drain. Divide fish and asparagus among plates and serve with sauce.

Nutrition information (per serve)

Preparation Time: 20 minutes
Cooking Time: 40 minutes

Ingredients (serves

• 1 brown onion, halved, finely chopped
• 1/4 cup loosely packed coarsely chopped fresh continental parsley
• 1/4 cup loosely packed coarsely chopped fresh coriander
• 2 tblspn fresh lemon juice
• 2 garlic cloves, crushed
• 2 tspn ground cumin
• 1 tspn ground turmeric
• 1/2 tspn freshly ground black pepper
• 8 (about 1kg) chicken thigh fillets, skin removed, excess fat trimmed
• 500ml (2 cups) chicken stock
• Couscous salad, to serve
• 50g kalamata olives, chopped
• Fresh continental parsley leaves, extra, to garnish

Method

1. Place the onion, parsley, coriander, lemon juice, garlic, cumin, turmeric and pepper in the bowl of a food processor, and process until finely chopped. Place the chicken in a large glass or ceramic bowl. Add the spice paste and rub over the chicken to evenly coat. Cover with plastic wrap and place in the fridge for 1 hour to develop the flavours.

2. Place the chicken and spice paste in a flameproof casserole dish. Add the stock. Cover and bring to a simmer over medium-high heat. Reduce heat to low and simmer, covered, for 25 minutes or until chicken is cooked through. Transfer chicken to a heatproof bowl and cover

with foil to keep warm. Increase heat to medium-high and bring to the boil. Cook, stirring occasionally, for 10-12 minutes or until sauce thickens. Remove from heat.

3. Divide couscous salad among serving plates. Top with chicken and spoon over the sauce. Sprinkle with olives and extra parsley, and serve immediately.

Nutrition information (per serve)