favorite-pancakes2

Ingredients – 

4 Egg whites

1/2 banana

1 tsp vanilla essence

1 serve protein powder

1 tblsp dessicated coconut

 

Method

Whisk egg whites

Mash banana into egg whites

add coconut, vanilla essence and protein powder and blend \ mix

cook in a non stick pan

Serve plain or for a little extra sweetness add a tablespoon of golden syrup

Serves 2

Healthy Omelette - Recipe

This is a fast meal for breakie, lunch or dinner.

What you need;
2 whole eggs + 2 egg white
1 tblspn low fat milk
tomato, mushroom, capsicum, sping onion or red onion
Italian herbs and black pepper (optional) Read More

whisk eggs with 1 tblspn of milk add pepper if desired
heat non stick pan and pour in egg mixture
when ready add vegetables, sprinkle with italian herbs and fold
flip
serve on its own or with salad

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

A low fat yumi dinner option for 1 or many

A low fat yumi dinner option for 1 or many

Warm beef salad

What you need;
100gm rump, scotch or eye fillet per person
Tamari sauce
2 – 3 cloves of garlic
Mesculin salad leaves, tomatoes, cucumber, red onion, capsicum, avocado (optional)
Natural low fat yoghurt dressing (optional) Read More

Dice the beef into thin strips and marinade for 30 mins in the tamari sauce and diced garlic
Combine all salad ingredients and serve on plates
Quickly pan fry the beef in a non stick pan and place cooked slices on the salad
Top with a low fat, natural yoghurt dressing

Enjoy

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

Marinated Chicken Breast - Recipe

What you need;
Chicken breasts
2 tblspn seeded mustard
Juice of 1 lemon
1 tblspn olive oil
2 – 3 gloves of garlic

In a bowl combine seeded mustard, lemon juice, oilive oil and garlic – mix well
Slice chicken breasts into quarters and marinate in the above mixture for 1 – 2 hours in the fridge
Pre heat oven grill to 150
Place chicken in oven and grill until chicken is cooked through


Serve with salad or steamed vegetables

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

Portugese Chicken

What you need;
Chicken Breast
Pumpkin
Vegetables such as; carrots, broccoli, cauliflower, courgette
Portugese chicken spice

Preheat the oven to 180
Dice the pumpkin into chunks and place in non stick oven tray – cook until tender, approx 40 mins depending on the thickness of slices
Slice the chicken into thin strips and sprinkle with portugese spice and leave to marinade
Cut vegetables

When pumpkin is almost ready steam veges until just tender
Pan fry chicken in a non stick pan

Serve layered; pumpkin topped with steamed vegetables topped with slices of marinated chicken

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

Basic Stirfry Recipe

Basic Stirfry

What you need;
Your choice of chicken or beef
A selection of stirfry vegetables; carrots, mushroom, broccoli, cauliflower, courgette, capsicum, onion, beans, bok choy, etc….
2 tblspn oyster sauce
1 tblspn fish sauce
2 tblspn warm water (to taste)
Garlic
Chilli (optional)
Spray oil
Salt and pepper (optional)
Pineapple (optional)

In a wok add a small amount of spray oil, garlic and chilli and combine
Add meat and brown
Add stir fry vegetables and cook for 2 – 3 mins
Add oyster, fish sauce, warm water and pineapple
When mixture is boiling add a lid and turn to simmer
Cook until vegetables are tender – approx 5 – 10 mins depending on cook top

This can be eaten as is or served on a small portion of brown rice


Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

Rice paper rolls

A great way to entertain and keep the calories low.

Marinate chicken breast in fresh sliced garlic, tamari sauce and a little materfoods thai seasoning
Slice thinly vegetables; carrot, red onion, capsicum, cucumber, mushroom, beans
Cook chicken in a non stick pan
Prepare rice paper wraps by soaking in water
Fill wraps with raw vege sticks and cooked chicken, fold and eat.
For a little extra spice put some sambal olek out and a little more tamari

Enjoy xx

Immune Builder

Bring 3 cup chicken stock to the boil in a fry pan
Add 3 glove garlic + 1 teaspoon ginger and black pepper to taste
Slice to 2 chicken breast into strips and add to boiling broth
Cover and simmer for 5 mins
Add mixed vege i.e. bok choy, carrot, broccoli, capsicum and beans
Cover and simmer for another 10 – 15 mins until chicken is cooked
Serve in bowls
Low cal + low fat + high in fibre and protein and low carb for those on the 6week or 2 week program.

Enjoy! Gary

Chicken Stirfry

1 Chicken breast – sliced thinly

Diced vegetables – i recommend cabbage, carrot, broccoli, green beans and courgette

1 tin of Watties Creamy Satay Sauce

In a wok brown the chicken

Add the diced raw vegetables and cook for a further 3 – 5 minutes

Add 1 can of Watties Creamy Satay Sauce

Add 1/2 cup of of warm water

Bring to the boil, cover and simmer until chicken is cooked and vegetables are the desired tenderness

Serve and enjoy.