Weight Loss Clinic
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Recipe of the Month

August 2019 - Baked Apple Breakfast (B,P)
July 2019 - Sugar Free Rice Pudding (B,P)
June 2019 - Best Baked Beans (B,L,D)
May 2019 - Oaty Choccy Bites (S,CD)
  April 2019 - Best Ever Basic Soup (L,D) 
 March 2019 - GF Chickpea Fritters (B,L,D)  
February 2019 - GF Courgette|Cheese & Chive| Quiche Muffins (B,L,D,S)

January 2019 - Mango|Manuka Honey|Coconut Ice cream (P)

GUIDE : (B) Breakfast | (L) Lunch | (D) Dinner | (P) Pudding | (S) Snack | (CD) Calorie Dense eat sparingly

By default my recipes are Gluten Free, dairy free, refined sugar free and as whole food as possible.


August 2019

Baked Apple Breakfast (4-6 serves) sugar free | dairy free | gluten free

This was so delicious I ended up eating it as a breakfast, lunch & dessert! You can find a video of it over at my Facebook page @nz.thenewyou or on Instagram @thenewyounz.

Ingredients

4 sweet apples (e.g. Gala or Rose)

1 cup uncooked buckwheat 

1C unsweetened almond milk or milk of your choice

1/2 cup raisins

1 tsp cinnamon

1/4 cup sliced almonds

Method

Cook one cup of buckwheat according to packet directions.  Whilst the buckwheat is cooking, wash apples thoroughly, core and chop into small pieces. Place in non stick frying pan and saute gently. Add a little of the almond milk if necessary. Cook apples until they colour slightly.  Add raisins and 1/2 a cup of the almond milk reserving the other half. Add cinnamon.  Gently stir to combine and cook until raisins soften slightly. Once buckwheat is cooked you can add this to the apple and raisin mix, add balance of almond milk and stir through the sliced almonds. It's ready to eat!  Enjoy.



July 2019

Banana Cinnamon Rice Pudding (Serves 1-2) 

I believe this is perfect for a warm breakfast or a quick healthy dessert.  What's not to love because it doesn't need added sugar! The riper the banana the sweeter it will be.  Top Tip: Whenever you make your rice make enough to bag and freeze in 1/2 to 1 cup portions.

Ingredients & Method:

In a pot add 1 sliced banana (ripeness as your choice), 1/2 cup of pre-cooked brown & black rice, 1/2 cup plant based milk (I use unsweetened almond milk) & 1/2 tsp cinnamon. Warm gently and mash some of the banana to thicken. Add more cinnamon if you like as it makes it a little spicy. 

  

June 2019

Best Baked Beans (Serves 2-4)

As the weather gets cooler there's nothing better than a warming breakfast or brunch. These baked beans are so simple and quick to prepare and will even do as a quick dinner with some eggs on the side. Do not under-estimate this recipe!

Ingredients & Method:

Chop ONE ONION, crush ONE-TWO CLOVES GARLIC, gently brown in 1TBSP OLIVE OIL. Add 1 small tin TOMATO PUREE 290gms and 1tsp Smoked Paprika cook gently for 5 mins. Add TWO TINS CANNELLINI BEANS rinsed and drained. Add chopped FRESH PARSLEY APPROX 2-3TBSP or 6-8 sliced SAGE LEAVES. You can also try fresh thyme or oregano

Serve on toasted wholegrain bread or with scrambled eggs and wilted spinach


May 2019







Oaty Choccy Bites (makes approx 30 balls)

A sweet treat for those with a sweet tooth or a need to satisfy a sweet craving. 

Ingredients:

3 cups rolled oats (uncooked - I use Chantal Organic jumbo oats)

1/2 cup crunchy peanut butter (I use Pics)

1/2 cup unhulled tahini

2 Tbsp plant based chocolate protein powder or raw cacao

1/4 cup raw honey

1/3 cup water

1/2 cup cacao nibs

Coconut for rolling.

Method:

Place all ingredients in a food processor (or you can mix by hand) whiz together but don't overdo it as you still want a chunky texture. Roll into balls and roll in coconut. Place in fridge or freezer for an on-the-go energy treat! Perfect at 3 pm if you find you are always looking for something at that time.


April 2019

Who doesn't love a warm nourishing hearty soup in the cooler months! This recipe is a good base that you can add your favourite veges to, with little fuss and bother. 

Hearty Lentil & Vegetable Soup (serves 4)

Ingredients (base recipe)
1 cup split red lentils
1 medium brown onion, chopped
1 heaped dessert spoon mild curry powder
1 tsp Cumin powder or seeds
1 tin crushed tomatoes
3 tsp low salt vege stock powder (gluten free if needed)
3 cups boiling water
Salt & pepper to taste or Liquid Aminos*
Fresh chopped coriander to taste
Chilli - optional if you'd like it hot & spicy
Additions (Choose 3-4):
1 grated carrot
1 grated courgette
1/2 cup grated pumpkin
Chopped Mushrooms
1/2 cup Edamame beans
Chopped eggplant
Tin of your favourite beans (cannelini, black beans etc)
Handful of baby spinach leaves
This list is just some ideas of what I have used in the past.

Method
Place lentils in a large bowl and cover well with boiling water, set aside. Allow 15-30 minutes to soak whilst making the rest of the soup.
In a large pot add chopped onion and 1-2 tbsp of water to saute/sweat the onion. Add more water as necessary to stop it sticking. At this point add grated carrot/pumpkin or courgette and continue to saute.
Add a little more water and a little  juice from the tinned tomatoes and add the curry powder and cumin. Cook a further 1-2 minutes until fragrant. Add tin of tomatoes incl. juice and mix. Add 3 cups of boiling water and stock powder. 
Drain the lentils that have been soaking and rinse. Add to the pot and stir. At this point you can add additional veges. Cook until lentils and veges soft.
Add coriander, parsley or herb of your choice to taste. Adjust flavour with salt and pepper or use *liquid aminos which is a soy sauce alternative and 65% lower in sodium. Serve and enjoy.


March 2019

These chickpea fritters are simple, tasty and great for lunch or dinner. Make and freeze and always have a quick lunch to hand on those days when you need to grab and go.









Chickpea Fritters (Gluten Free)

Serves 4

Ingredients:

125gms GF Flour (I use Orgrans Plain flour)   

 400g Organic Chickpeas, rinsed & drained  

1 egg,beaten                                                   1 tsp. Baking Powder

175 ml. Milk or milk substitute                         4 spring onions chopped finely    

1/2 bunch fresh Coriander chopped                Salt & Pepper to taste

Coconut oil for frying

Method:

Sift flour & baking powder into a bowl and make a well in the centre.  Add the egg and milk and stir into flour, whisk to a smooth batter.  Stir in the spring onions. Lightly mash 1/2 the chickpeas and add with the whole chickpeas to the batter.  Add the coriander, salt and pepper.  Carefully combine.  Heat just enough oil in a heavy based frying pan so the fritters do not stick.  Add 1-2 Tbsp. of mixture to frying pan so you have a fritter about 7-8cms in diameter. Cook 4-5 minutes until golden both sides, turning once. Serve garnished with extra coriander if desired and alongside a salad of your choice.


February 2019

Got too many courgettes? Try this recipe of the month

Courgette | Cheese & Chive | Quiche Muffins (Gluten Free)

Makes approx. 8

Ingredients:

1 cup Buckwheat Flour                                     1 tsp. Baking Powder

2 size 7 Free-range Eggs                                  1 cup Milk (or dairy free alternative)

1 large or 1 medium + 1 small Courgette Grated

½ cup Parmesan or Tasty Cheese Grated

¼ cup Chives chopped                                     Salt & Pepper to taste 

Method:

Heat oven to 200 deg. C.  Line a texan muffin tray or dariole molds with 8 grease proof bake cups (54mm base x 50mm high).  In a bowl place flour and baking powder and mix well. Add grated courgette, cheese and chives and mix to combine. In a bowl or jug whisk the eggs and milk together. Add the liquid to the dry ingredients and carefully stir. When mixed, pour or spoon into the bake cups. Do not fill to the top - leave 3-5mm space from the top of the case. Place in the heated oven for approx. 25 minutes until cooked through and golden on top.  Enjoy 2 for breakfast, brunch or lunch or have 1 with a salad for lunch or dinner. NB: they do stick a little bit to the cases but just carefully scrape out leftovers with a knife.




                                                    



 





January 2019

3 Ingredients only Ice Cream 

Mango | Manuka Honey | Coconut Ice cream
Single scoops approx 16


Ingredients:

450g frozen mango pieces
400ml Coconut Milk
85g Raw Manuka Honey


Method:
Blend frozen mango in food processor
Add Coconut milk and honey and blend until smooth and creamy.
Pour in a medium roasting dish so the ice cream is about 2cm high, cover with clingfilm and freeze for approx. 2 hours until just set.
Return mixture to your food processor and blend again until smooth and creamy.
Set in an old ice cream container or in a loaf tin lined with baking paper. Cover and return to the freezer and leave for 3-4 hours until firm enough to scoop.
Serve immediately and enjoy.