Week 5 Breakfast Recipes

Morning Mojo: Lemon Ginger Detox
1 glass water (at room temperature)

Juice of ½ lemon

Either: ½ inch knob ginger root OR pinch of cayenne pepper

Instructions:

  1. Add the lemon juice to the glass of water.
  2. If adding ginger: finely grate the ginger using a zester, and add the zest to the glass of water.
  3. If adding cayenne pepper: add a pinch of cayenne to your water.

Protein Pancakes (2 servings)

½ cup applesauce

4 eggs

¼ cup melted coconut oil

½ c up coconut flour

4 scoops protein powder (vanilla or chocolate)

⅛ tsp salt

Instructions:

  1. In a medium bowl, whisk applesauce, eggs and oil together thoroughly.
  2. Stir in coconut flour, protein powder and salt and allow to sit for 5 minutes
  3. Heat coconut oil in a large pan over medium-low heat.
  4. Once hot, drop batter into pan and fry until bubbles form on one side.
  5. Flip,finish cooking and enjoy breakfast.

Green Smoothie

Blend: 2 cups spinach, 1 small banana, 1/2 cup peach, 2 tbsp cashews, 1 cup unsweetened almond or

coconut milk, 1 Tbsp chia seeds, and ice.

Vanilla Almond Smoothie

Blend: 1 Tbsp almond butter, 1/2 cup spinach, 1 Tbsp flax/chia seeds, 2 scoops vanilla protein

powder, 1 cup unsweetened coconut or almond milk, and ice.

Maple Breakfast Sausage (4 servings)

500g grass-fed minced beef

2 Tbsp coconut aminos

1/4 cup maple syrup

2 Tbsp coconut oil

Instructions:

  1. In large bowl mix beef, coconut amino’s, and maple syrup together.
  2. Place a frying pan over low heat and add the coconut oil.
  3. Form meat into sausage links and place in the pan.
  4. Cook with lid on for 15-20 minutes or until cooked through.

Week 5 Snack Recipes

Roast Beef and Cucumber Roll Ups

50g deli roast beef

Tahini

Cucumber, sliced

Instructions:

  1. Spread Tahini on roast beef.
  2. Layer with cucumber and roll-up.

Pecan Coconut Balls

3/4 cuppitted dates

1 cup pecans

1 scoop vanilla protein powder

1/2 cup unsweetened coconut flakes

3 Tbsp chia or flax seeds

Instructions:

  1. Process pecans in food processor until ground.
  2. Add dates and process untilmixture is sticky.
  3. Add chia seeds, protein powder and coconut. Process until blended.
  4. Roll into balls and refrigerate until firm, approximately one hour.

Week 5Lunch Recipes

Avocado Egg Salad

2 Hard-boiled eggs, chopped

1/4 Avocado, diced

1 slice bacon, cooked and crumbled

Juice from ½ a lemon

Sea salt & black pepper to taste

Instructions:

  1. Mix together eggs, avocado, bacon, and lemon juice.
  2. Sprinkle with salt and pepper.

Chicken Apple Broccoli Salad (4 servings)

2 ½ cup cooked chicken, shredded or cubed

2 cup broccoli florets, steamed

½ apple, cored and finely diced

1 green onion, finely chopped

¼ cup Dijon mustard

¼ cup olive oil

1 tsp honey (optional)

½ tsp sea salt

¼ tsp fresh ground black pepper

Instructions:

  1. In a bowl toss together chicken, broccoli, apple, and green onion. Set aside.
  2. In a small bowl whisk together mustard, olive oil, honey, salt and pepper.
  3. Pour oil mixture into bowl with chicken and broccoli and stir to combine.
  4. Season withadditional sea salt or pepper if desired.

Week 5Dinner Recipes

Sundried Tomatoes Prawns and Greens (2 servings)

1 Tbsp coconut oil

3 cloves of garlic, minced

500g of chopped greens (kale, mustard greens, collards)

½ can of olives, chopped

1/2 cup sundried tomatoes

½ cup chicken broth

220g Raw prawns

Black pepper and salt to taste

Instructions:

  1. Heat a large pan to medium heat. Add coconut oil and sauté the garlic for about 30 seconds.
  2. Add the chopped olives; sun dried tomatoes and black pepper. Sautee for a couple of minutes.
  3. Add the chopped greens and chicken broth. Cover and reduce heat to medium-low, allowing the greens to soften and cook down, about 15 minutes (depending on the greens). Add morebroth if the pan starts to dry out.
  4. After the greens are cooked, add raw prawns on top, replace the cover and cookfor about 5 more minutes until the shrimp is pink.

Zucchini Noodles

1 medium zucchini (make sure they’re firm, not overripe), spiralized

1 Tbsp olive or coconut oil

Instructions:

  1. Place a pan over medium-high heat, addoil, and once the pan is hot (flick water in, it should sizzle), add in thezucchini noodles.
  2. Toss the zucchini noodles lightly with pasta tongs and cook for for 3-5 minutes or until al dente – don’t let the noodles cook for longer or else they’ll wilt and look lifeless.
  3. Just keep tossing so that all zucchini noodles hit the bottom of the hot pan and cook through
  4. Add garlic, salt, and pepper if desired after noodles are done cooking.

Sweet Potato and Kale Turkey Patties

2 spring onions/ shallots finely chopped

1 small sweet potato, peeled and cut into tiny little cubes

2 1/2 cup kale, finely chopped (leaves only)

500g minced turkey meat

1/2 tsp sea salt

1 garlic clove, minced

1 tsp paprika

1 tsp Dijon mustard

1 Tbsp fresh rosemary, finely chopped

1 egg

2 Tbsp coconut flour

Instructions:

  1. Heat a large pan over medium high heat with 1 teaspoon coconut oil.
  2. Add shallots and cook until tender, about 3 to 5 minutes.
  3. Add sweet potatoes and cook for 4 to 5 more minutes, until barely tender.
  4. Add kale and cook until wilted, about 2 to 3 minutes. Set aside.
  5. Transfer meat to a large mixing bowl. Add salt, garlic, paprika, Dijon mustard, rosemary, egg, coconut flour, and sweet potato mix. Mix together with hands until well combined.
  6. Cover with plastic wrap and refrigerate for at least 4 hours or even better overnight.
  7. Divide your turkey mixture into 6 to 7 even patties.
  8. Coat a large non-stick pan with coconut oil. Add patties and cook until golden crust forms, about 5 to 6 minutes, then flip to the other side and cook until golden and cooked through.

Stir-Fried Cauliflower

1 head cauliflower

1 large clove garlic (optional)

1-2 Tbsp. Olive or Coconut Oil

Salt and pepper to taste

Instructions:

  1. Wash and chop cauliflower into bite sized pieces.
  2. Heat oil in a large pan.
  3. Add cauliflower and garlic.
  4. Stir the cauliflower around in the pan and allow the edges to brown slightly.
  5. Cook only until the cauliflower is tender and edges start to brown.
  6. Sprinkle with salt and pepper.

Curried Cauliflower Soup (6 servings)

1 Tbsp coconut oil

1 head cauliflower, cut into medium pieces

2 medium carrots, peeled and diced

4 cup low-sodium chicken broth

1 green onion, chopped

1/2 tsp salt

1 Tbsp turmeric powder

1, 2cm knob of ginger, peeled, washed and grated

2 Tbsp curry

Juice and zest of 1 lemon, divided

5 cloves garlic, minced or pressed

2 cup meat from 1 rotisserie chicken, shredded

2,400g cans coconut milk

Instructions:

  1. In a large pot, heat the oil over medium heat.
  2. Add the cauliflower and the carrots. Sautee for 5–8minutes, stirring often.
  3. Increase heat to medium-high. Add the chicken broth, green onion, salt, turmeric, ginger, andcurry powder. Cover and bring soup to a low boil.
  4. Once the soup is boiling, stir in the lemon juice, garlic,chicken, and coconut milk. Decrease the heat to low and simmer for 10 minutes.
  5. Taste the soup and add more salt if needed. Simmer for 10 minutes more.
  6. Removethe pot from heat and stir in the lemon zest. Allow soup to rest for 5 minutesbefore serving. Soup flavor will continue to improve over the next few days.

Lemon Garlic Chicken

6 Tbsp coconut or olive oil

4 chicken breasts

1 lemons (½ sliced, ½ juiced)

2 cloves garlic, minced

Salt and black pepper

Instructions:

  1. Preheat oven to 220 degrees C. Grease a 9x9 inch baking dish.
  2. Arrange lemon slices in single layer on bottom of pan (optional).
  3. Place chicken in baking dish.
  4. Drizzle with oil and lemon juice
  5. Sprinkle with salt, pepper, and minced garlic.
  6. Bake for about 40- 50 minutes or until chicken is cooked.

Apple Onion Pork Chop

4 pork chops with the bone in

Salt and pepper to taste

4 Tbsp coconut oil

1 large onion, sliced

4 apples, cored and sliced

2 Tbsp honey

1 cup chicken broth

Instructions:

  1. Sprinkle pork chops on both sides with salt and pepper to season.
  2. Heat 2 tablespoons of coconut oil in a frying pan over medium heat.
  3. Cook pork chops in coconut oil and cook for 5 minutes on each side until brown. Remove from pan and keep warm.
  4. Add the remaining 2 tablespoons of coconut oil.
  5. Stir in the onion, apple slices and honey.
  6. Cook until the onions have caramelized and the apples turn soft. Stir in broth.
  7. Pour the apple and onion mixture over the pork chops as topping.