recipes

Oat and Almond Snack Bites

Oat and Almond Snack Bites

Portions:2
Preparation Time: 20 minuten
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Ingrediënten

  • 1 cup of home-made almond butter or natural bought
  • ½ cup of coconut milk
  • 1 tbsp. protein powder
  • ½ cup of rolled oats gluten-free

Instructies

  • In a microwave bowl combine almond butter and coconut milk.
  • Zap for around 2 minutes or until almond butter is easily spread.
  • Remove the bowl from microwave and stir until combined
  • Stir in the protein powder and keep stirring until it is completely dissolved and mixed.
  • Add the oats and stir to mix.
  • Roll the mix into bite-size circles and refrigerate for 15-20 minutes until the bites are hardened.

Notes / Tips / Wine Advice:

Eat with fresh fruit for breakfast or as snacks.
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Recipe Category Nuts / Snacks

Zero Belly Mexican Scramble

Zero Belly Mexican Scramble

This makes for energy boosting breakfasts or lunches. Zero belly scrambled eggs mixed with our home-made baked beans
Portions:1
Preparation Time: 20 minuten
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Ingrediënten

  • 1 tbsp. of extra-virgin olive oil
  • 2 free-range eggs
  • Tbsp. coconut cream
  • 2 tbsp. onion peeled, chopped
  • 1 tbsp. red pepper chopped
  • 1 cup of prepared home-made baked beans
  • Kosher salt and fresh ground pepper to taste

Instructies

  • Whisk the eggs, coconut cream and seasonings together.
  • Heat a skillet with olive oil and sauté the onion and pepper until done.
  • Turn down heat to medium and add the baked beans, heat up and then pour in the egg mix and stir to mix through and cook until egg mix is done.
  • Plate up and serve with a dollop of home-made salsa.
  • Enjoy!
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Recipe Category Eggs
Country Mexican

Zero Belly Homemade Baked Beans

Zero Belly Homemade Baked Beans

Specially created for the zero belly diet and you can use them for a great side dish or as breakfast or lunch. Add the zero belly tortillas (see recipe) and you have a complete meal.
Portions:3
Preparation Time: 20 minuten
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Ingrediënten

  • 1 tbsp. coconut oil
  • 1 large yellow onion peeled and diced
  • 1 cup of fresh crushed tomatoes
  • 2 cups of grape tomatoes chopped in half
  • 7 oz. Pinto beans cooked, drained and rinsed
  • 7 oz. kidney beans cooked, drained, rinsed
  • 1 carrot shredded
  • 1 tsp. of dried cumin powder
  • 1 tsp. of fresh chopped or dried oregano
  • 1 tsp. of dried thyme
  • ½ tsp. of cayenne pepper
  • Kosher salt and freshly ground black pepper

Instructies

  • Heat coconut oil in a skillet over medium heat.
  • Add the chopped onions and cook, stirring, until onions are clear and done.
  • Add all of the tomatoes and simmer for 5 minutes to release their sugary sweetness.
  • Add both types of beans, shredded carrot, spices and herbs then continue to simmer for at least 10 more minutes.
  • Season baked beans with sea salt and freshly cracked pepper.
  • Serve with the zero belly tortillas, enjoy!

Notes / Tips / Wine Advice:

You can freeze the baked beans for up to 6 months in a date labeled zip-lock bag for future quick meals. Freeze when cooled down.
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Recipe Category Vegetables

Zero Belly Coconut Flour Tortillas

Zero Belly Coconut Flour Tortillas

One of the difficult aspects of the zero diet is missing out on flour for bread and other baked products. Hence I created these coconut flour tortillas which are a sort of crepe-tortilla hybrid and are delicious and can be used for many different zero belly recipes as a bread replacement.
Portions:4
Preparation Time: 30 minuten
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Ingrediënten

  • ½ a cup of coconut flour
  • ½ a tsp. of wheat-free baking powder
  • ¼ tsp. of ground kosher sea salt
  • 16 egg whites free-range
  • ¾ cup of almond milk

Instructies

  • Mix all of these ingredients in a stainless steel or glass bowl.
  • Let the mix sit for around 10 minutes so that the coconut flour absorbs much of the moisture, and then whisk the mix again.
  • The tortilla batter should ideally be runnier than that of a pancake mix.
  • Heat up a non-stick skillet over a medium to high heat and spray with extra-virgin oil to coat the bottom and sides of the skillet.
  • Pour a ¼ of a cup of the batter into the skillet and give the skillet a swirl so that the tortilla is thin.
  • Once the bottom is done, use a rubber spatula to release the edges of the tortilla then turn it over.
  • When done plate the tortilla.
  • Spray the skillet again and repeat the steps until your batter is used up.

Notes / Tips / Wine Advice:

Make use of the egg yolks by using them for omelets and scrambles for zero belly breakfasts and lunches during the week.
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Recipe Category Torttilla

Sweet Red Pepper Soup

Sweet Red Pepper Soup

If you make big batches of soup you can freeze the remainder for up to 1 month in 1 portion sizes in zip-lock bags. Handy for lunches on the go with a quick reheat.
Portions:4
Preparation Time: 30 minuten
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Ingrediënten

  • 1 onion chopped
  • 3 red sweet peppers chopped
  • 1 clove of garlic minced
  • 1 oz almond nut-butter
  • 1 medium sweet potato peeled, chopped
  • 2 pints of vegetable broth
  • 1 cup of coconut milk
  • 1 tbsp. coconut oil

Instructies

  • Sweat the onions in the coconut oil for 5 minutes
  • Add everything else except the coconut milk
  • Simmer for 25 minutes
  • Allow to cool slightly then liquidize, adding the coconut milk at this point.
  • Serve immediately
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Recipe Category Soup / Vegetables
Diets Vegetarian

Savory Chicken Family Dinner

Savory Chicken Family Dinner

Savory and filling and so quick and easy to prepare, in 15 minutes it will be in the oven and you free to do as you wish.
Portions:4
Preparation Time: 1 uur 25 minuten
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Equipment

Ingrediënten

  • 4 chicken breasts skinless, boned
  • 1 x 10.75 oz. can of cream of celery soup
  • 1 sleeve of chicken soup mix
  • 1 ½ cups of brown rice
  • 2 ½ cups of water
  • 2 cups of frozen corn kernels
  • 1 ½ cups of cauliflower florets
  • ½ tsp of mixed herbs
  • ½ tsp of garlic powder
  • Salt and Pepper to taste

Instructies

  • Preheat oven at 350 degrees (175 c)
  • In a large bowl mix the soups, water and rice together
  • Pour the mixture into a greased 9×13 baking dish
  • Add the cauliflower and corn kernels and mix lightly
  • Layer the chicken breasts on top of the mixture and season them with salt, pepper, garlic powder and mixed herbs
  • Bake covered with foil for about 60 minutes or until the breasts are no longer pink inside
  • Then remove the foil and bake for another 15 minutes so that the top is nicely browned
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Recipe Category Chicken / Main Dish

Zucchini Noodles and Crab Salad

Zucchini Noodles and Crab Salad

Portions:3
Preparation Time: 30 minuten
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Ingrediënten

  • 4 cups of zucchini noodles cooked, drained, and chilled
  • 1 ¼ lbs. of Crab meat
  • 1 ½ cups light Mayonnaise
  • 1 clove Garlic minced
  • Salt
  • Pepper
  • 1 Onion diced
  • 1 head of Broccoli chopped roughly, lightly steamed
  • 2 stalks Celery chopped finely

Instructies

  • To make zucchini noodles, use a spiral chopper or a peeler.
  • Add zucchini noodles, crab meat, mayonnaise, garlic, onion, broccoli, celery to large bowl
  • Season with salt and pepper
  • Refrigerate until ready to serve
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Recipe Category Fish / Seafood / Noodels / Salad

Chicken and Apricot Casserole

Chicken and Apricot Casserole

Portions:4
Preparation Time: 1 uur 20 minuten
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Equipment

Ingrediënten

  • 4 chicken thighs skinless,
  • 1 x 10.75 oz. low-sodium can of cream of chicken soup
  • 1 ½ cups of brown rice
  • 1 ½ cups of water
  • 1 x 10.75 oz. no sugar added can of apricots with juice
  • 1 ½ cups of broccoli florets
  • ½ tsp of fresh chopped basil or dry
  • ½ tsp of garlic powder
  • Salt and Pepper to taste

Instructies

  • Preheat oven at 350 degrees (175 c)
  • In a large bowl mix the soup, water and rice together
  • Pour the mixture into a greased 9×13 baking dish
  • Add the broccoli and apricots and mix lightly
  • Layer the chicken thighs on top of the mixture and season them with salt, pepper, garlic powder and basil
  • Bake covered with foil for about 60 minutes or until the thighs are no longer pink inside
  • Then remove the foil and bake for another 15 minutes so that the top is nicely browned
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Recipe Category Casserole / Chicken / Fruit

Sweet Potato Soup Recipe

Sweet Potato Soup Recipe

To get a good helping of natural fats with this meal you should add a salad with olives, avocado, and pine nuts and crushed walnuts. Add a few grapes and mesclun greens or lettuce, as well as a balsamic and olive oil dressing.
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Equipment

Ingrediënten

  • 1 large onion chopped
  • 1 ¼ lbs. of sweet potatoes peeled, chopped
  • ½ lb. of carrots chopped
  • 1 orange
  • 1 ¼ pints of low-sodium vegetable broth
  • ½ tsp. crushed coriander seeds
  • Salt and pepper to taste

Instructies

  • In a deep pan sauté the roughly chopped onion in a little olive oil until soft.
  • Add the rest of the vegetables – also roughly chopped, the juice and rind of the orange, the crushed coriander seeds and the broth – cook for about 20 minutes, or until vegetable are soft.
  • Blitz with a blender until liquidized and season to taste.
  • Serve
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Recipe Category Soup / Vegetables
Diets Vegetarian

Grilled Chicken with Walnut and Pear Salad

Grilled Chicken with Walnut and Pear Salad

Portions:4
Preparation Time: 35 minuten
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Ingrediënten

  • 2 chicken breast fillets skinned
  • 2 red sweet peppers quartered, de-seeded
  • 2 tbsp. extra-virgin olive oil
  • 4 oz. baby rocket leaves
  • 3 ripe pears unpeeled, cored, sliced into thin wedges
  • 1 cup of roughly chopped walnuts
  • Tbsp. balsamic vinegar
  • 3 tsp. of prepared mustard zero sugar

Instructies

  • Heat a skillet and add olive oil.
  • Season the breasts and cook with the sweet peppers until breasts are browned and clear juice runs free when pricked, and sweet peppers are tender.
  • Peel the skin off the peppers if you wish and slice into strips.
  • Diagonally slice the breasts across the grain.
  • Place rocket, pear slices, walnuts, chicken and sweet peppers into a large bowl and toss to mix.
  • Whisk the balsamic and prepared mustard and pour onto the salad mix, toss to combine the salad.
  • Serve.
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Recipe Category Chicken / Nuts / Salad
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