A facility provided by the City of Canada Bay Council

 Lauren's Recipes

PROTEIN PANCAKES


Protein Pancakes 3

SERVES: 6-9 pancakes

 

 
Ingredients

  • 1 cup oats
  • 1 banana
  • 2 eggs
  • ½ cup egg whites
  • 4 teaspoons baking powder
  • pinch of salt, pinch of cinnamon
  • 1-2 scoops protein powder
  • 2 tablespoons flax meal              

Instructions

Run everything through the blender on medium low speed until very well mixed.

  1. Heat a nonstick griddle to medium high heat. Add batter in small circles - about ¼ cup per pancake. Sprinkle with blueberries or chocolate chips if you want. When the edges start to look dry (2-3 minutes), flip and cook another minute or two on the other side.
  2. Top with anything you like! I like syrup and peanut butter and chocolate chips.

page break

CHERRY RIPE BLISS BALLS

Cherry ripe image
 TOTAL TIME: 10 minutes  

Ingredients:

  • 100g dried cherries
  • 100g (about 6) pitted dates, chopped
  • 45g (1/2 cup) desiccated coconut, plus 2-3 Tbs extra
  • 2 Tbs cacao powder, plus 2-3 Tbs extra
  • 1 tablespoon coconut oil
  • 1 tablespoon honey
 

Directions:

  1. Place all the ingredients in a food processor and process until well combined.
  2. Roll table spoonful of the mixture into balls.
  3. Roll in extra coconut or cacao to coat.
 

page break 

LOW CARB EGG

BREAKFAST MUFFINS

muffins image

TOTAL TIME: 25 minutes
SERVES: 6

Ingredients:

  • 1 bell pepper
  • 3 spring onions
  • 4 cherry tomatoes/one normal tomato
  • 6 eggs
  • 1 handful spinach/ green leaves
  • 2 slices cheddar (2 slices = around 50g; you can use different cheese too)
  • ¼  - ½ tsp salt
  • 2-3 splashes hot sauce (or curry powder)

Directions:

  1. Preheat the oven to 200°C/ 390°F.
  2. Wash and dice the pepper, onions and tomatoes and put them in a large mixing bowl.
  3. Add the eggs and salt and mix well. Pro tip - crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  4. Optionally add some hot sauce, curry powder...whatever you like. Hot sauce is great!
  5. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots.
    (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups - definitely saves time on doing the washing up.
  6. If you’re so inclined then layering some cheese over the top of each muffin before they go into the oven is a delicious addition! You can also mix in the cheese to the batter.
  7. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.
  8. Bon Appetite!!

Course Vegetarian
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes
Servings 6 muffins (To make 12 muffins, just double the batch)
Credit: Hurry The Food Up

 page break

ZUCCHINI LASAGNA

zucchini lasagne pic
Total Time:70 minutes
SERVES: 8
 

Replace the lasagna noodles with thin sliced zucchini to create delicious lower carb (gluten-free) lasagna that's loaded with vegetables and you won't miss the pasta. 

Ingredients:

  • ½ kg 93% lean ground beef
  • 1 ½ teaspoons kosher salt
  • 1 tsp olive oil
  • ½ large onion, chopped
  • 3 cloves garlic, minced
  • 800 gm  crushed tomatoes
  • 2 Tbsp chopped fresh basil
  • black pepper, to taste
  • 3 medium zucchini, sliced 3mm thick
  • 1 ½ cups part-skim ricotta
  • ¼ cup parmigiano reggiano
  • 1 large egg
  • 4 cups shredded part-skim mozzarella cheese 

Directions:

  1. In a medium sauce pan, brown meat and season with salt. When cooked drain in colander to remove any fat.
  2. Add olive oil to the pan and sauté garlic and onions about 2 minutes. Return the meat to the pan; add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40 minutes, covered. Do not add extra water; the sauce should be thick.
  3. Meanwhile, slice zucchini into 3mm thick slices, add salt and set aside or 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.
  4. Preheat a gas grill to medium high, and grill 2 to 3 minutes per side until slightly browned. Place on paper towels to soak any excess moisture.
  5. Preheat oven to 190°C.
  6. In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.
  7. In a 22 x 30 cm casserole dish, spread ½ cup of sauce on the bottom and layer the zucchini to cover. Spread ½ cup of the ricotta cheese mixture, then top with 1 cup of the mozzarella cheese and repeat the process until all your ingredients are used up. The last layer top with remaining zucchini and sauce, cover with foil and bake 30 minutes. Uncover the foil and bake 20 minutes (to dry up the sauce) then place the remaining 1 cup mozzarella and bake until melted, 10 minutes.
  8. Let stand about 5 - 10 minutes before serving. 

Nutrients per serving: Calories: 275, Total Fat: 13g, Saturated Fat: 7g, Cholesterol: 84mg, Sodium: 648mg, Carbohydrates: 13g, Fibre: 2.5g, Sugar: 5g, Protein: 26g 

 page break

ACAI BOWL

acai bowl photo

Serves: 1
Hands-on time: 15 minutes
Total Time: 15 minutes
 

 INGREDIENTS:

ACAI PURÉE

  • ½ small banana
  • 1 100-g (3.5-oz) pack frozen unsweetened acai berry pulp (TRY: Sambazon Unsweetened Acai Smoothie Pack; before opening your acai pack, run pack under water for 5 seconds to thaw and break the frozen pulp into smaller pieces.)
  • ½ cup frozen strawberries
  • ½ cup frozen blueberries
  • ½ cup unsweetened vanilla almond milk

TOPPINGS:

  • 1/4 cup blueberries
  • ½ kiwi, peeled and sliced or chopped
  • ½ small banana, sliced
  • ¼ cup peeled and chopped pineapple or mango
  • ¼  cup strawberries, sliced
  • ¼ cup granola, optional
  • Drizzle of raw honey, optional


INSTRUCTIONS:

  1. Prepare acai purée: In a blender, add banana, acai pulp, strawberries, blueberries and a splash of milk. (TIP: Add to blender in that order as adding softer ingredients first makes it easier on your blender blades.) Blend on low until larger chunks are broken down, then gradually increase speed, adding a splash of milk at a time, and stopping to scrape down sides of blender if needed. When ingredients have mostly come together and all of milk has been added, blend on high for 15 to 20 seconds more.
  2. Add toppings: Pour acai purée into a bowl and arrange toppings in stripes of their respective colour to form a rainbow: from left to right, arrange blueberries, kiwi, banana, pineapple and strawberries. Sprinkle with granola and drizzle with honey (if using). 

Nutrients per serving (1 bowl): Calories: 327, Total Fat: 9 g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 4 g, Carbs: 63 g, Fibre: 11 g, Sugars: 37 g, Protein: 4 g, Sodium: 106 mg, Cholesterol: 0 mg

 

Free 7 Day Pass fdlc
Book Online fdlc
Group Fitness fdlc
Gymnastics fdlc
Birthdau Parties fdlcSports Competitions fdlc

S5 Box

Register

You need to enable user registration from User Manager/Options in the backend of Joomla before this module will activate.