Vanilla EspressOATS

Macros: 253calories, 6g fat, 34g carbs, 13g protein

Ingredients:

• 50g Gluten-free quick oats
• 200g vanilla unsweetened almond milk (or milk of choice + ¼ tsp vanilla extract)
• 1 shot espresso 
• 1 tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, espresso and stevia in a microwave bowl 
2. microwave for 60 seconds
3. add egg white and stir well
4. microwave for 30 seconds
5. stir 
6. microwave 30 secconds
7. stir
8. transfere to serving bowl and let cool slightly before eating

Gluten Free Pumpkin and Zucchini Quiche

Macros (1/6 of quiche): 257 calories, 8g fat, 26g carbs, 20g protein

Ingredients:

Base

-100g coconut flour

-30g gluten free oats

-20g quinoa flour

-5g psyllium husks 

-400g cottage cheese

-salt and pepper

Quiche

-1 large zuchinni, grated, water squeezed out 

-200g roasted pumpkin

-1 onion, finely diced 

-4 eggs

-15g coconut flour

-1 tsp Worcestershire sauce

-1/2 tsp wholegrain mustard

-salt and pepper 

Method

1. Combine all base ingredients in a food processor (you may need to do it in two batches). Put in the fridge for 30 mins

2. Roll dough between two sheets of baking paper and place into a lined springform tin. Bake at 150C for 30-40 mins

3. Whisk together eggs, coconut flour, Worcestershire sauce, mustard, salt and pepper. Add zuchinni, onion and pumpkin 

4. scoop quiche mixture into base and bake for 40-50 mins at 180C

HULK muffins (gluten free)

Macros (per muffin when you make 6 jumbo sized muffins): 225 calories, 26g carbs, 8g fat, 10g protein

Dry ingredients 

• 120g buckwheat flour 
• 60g coconut flour 
• 60g almond meal 
• 1 tsp GF baking powder 
• 1/2 tsp baking soda
• 50g granulated stevia/sweetener of choice

Wet ingredients

• 100g cottage cheese 
• 200g unsweetened apple sauce 
• 1 egg 
• 250mL unsweetened almond milk 
• 2 cups spinach

Method

1. sift dry ingredients into a bowl 
2. combine cottage cheese, egg and apple sauce in a food processor and process until smooth. Add the spinach and process until combined. Mix in milk 
3. Combine wet and dry ingredients 
4. Scoop into 6 large/12 regular lined muffin tins and bake at 180 for 30-40mins (large)/ 20-30 mins (small)

'Creamy' pumpkin pasta sauce with zuchinni noodles

Macros(serves one): 2g fat, 26g carbs, 13g protein 

Ingredients 

-150g pumpkin, sliced 0.25cm thick

-50g cottage cheese

-1/4 tsp fresh crushed garlic (1/2 a clove)

-pinch of salt

-1 large zuchinni

Method

1. Microwave pumpkin with a little water for 4 mins, let cool 

2. Combine pumpkin, cottage cheese, garlic and salt in a food processor until combined.

3. Peel zuchinni with a julienne peeler (or potato peeler if you don't have one to make zuchinni ribbons)

4. Toss sauce through zuchinni 

Overnight Espressoats

Macros: 272calories, 7g fat, 36g carbs, 14g protein

Ingredients:

• 50g Gluten-free quick oats
• 1 cup (250g) unsweetened almond milk
• 1 shot espresso 
• 1 tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, espresso and stevia in a microwave bowl 
2. microwave for 60 seconds
3. add egg white and stir well
4. microwave for 30 seconds
5. stir 
6. microwave 30 secconds
7. stir
8. store in the fridge overnight

Healthy Gluten Free Apple Pie

Macros (serves one): 300 calories, 11g fat, 44g carbs, 10g protein

Ingredients:

Crust

• 10g coconut flour
• 10g quinoa flour (can sub 5g coconut flour and 5g almond meal)
• 5g almond meal
• 20g cottage cheese
• 20g unsweetened apple sauce
• 16g drained and rinsed chickpeas
• 1 tsp stevia

Filling

• 1/2 cup stewed apple
• 1/2 tbsp unsweetened apple sauce
• 1/8 tsp cinnamon 
• 1/8 tsp stevia

Crumble

• 5g almond meal
• 5g desiccated coconut
• 10g honey 

Method

1. Combine all crust ingredients in a food processor and process until well combined. Form into a disk, cover in glad wrap and put in the fridge for an hour/freezer for 5-10 mins.
2. Press dough into a lined ramekin and bake at 160C for 20-30 mins until golden
3. Combine filling ingredients and scoop into base
4. Combine crumble ingredients and top the pie
5. Put in the oven and bake at -80V for 10-15 mins until crumble is golden 

Coconut Cheesecake Bliss Balls

Macros (whole batch- approx 18 balls): 210 calories, 4g fat, 24g carbs, 15g protein

Ingredients

-15g coconut flour

-10g oats
-5g vanilla casein protein powder (can sub 5g coconut flour + 1 tsp stevia/sweetener of choice + ½ tsp vanilla extract) 

-80g cottage cheese

-½ tsp psyllium husks

Method

1. Combine all ingredients in a food processor until well combined

2. Using  a teaspoon, scoop out portions of the mixture and roll into balls  

Sweet Protein Wrap with 'Creamy' Pumpkin filling

Macros(just wrap): 106 calories, 2g fat, 5g carbs, 17g protein

(Wraps and filling): 170 calories, 3g protein, 12g protein, 25g protein

Ingredients 

Wrap

-100g egg whites

-50g unsweetened almond milk

-5g coconut flour

-5g vanilla whey protein powder

-2 tsp psyllium husks

Filling

-100g cooked (steamed/microwaved) pumpkin

-50g cottage cheese

-1/2 tsp stevia/sweetener of choice

Method

1. Whisk all wrap ingredients together in a bowl

2. Pour into a greased non-stock pan over medium heat and cook until the centre is set (you can touch it and you finger stays clean. Flip

3. Combine filling ingredients in a food processor until smooth. If possible put in the fridge for a while so it can thicken a little 

4. Scoop filling onto cooled wrap, roll and enjoy!

Three Ingredient Cookie Dough Protein Balls

Macros(whole batch, approx 18 balls): 170calories, 2g fat, 17g carbs, 22g protein

Ingredients:

• 100g chickpeas, drained and rinsed (weighed after drained and rinsed)
• 20g casein protein powder (I used vanilla)
• 20-30g milk of choice (I used unsweetened almond milk)
• Optional: cacao powder/coconut/etc to coat

Method:

1. Add all ingredients to a food processor and process until smooth. Start with 20g of milk, and add more if required (be careful not to add too much as you may not be able to roll into balls)
2. Using a teaspoon, scoop out some of the mixture and roll into balls. Coat in cacao powder/coconut/etc if desired

Tip: If the mixture is too sticky to roll, put it in the fridge for 10-15 mins, or add more casein protein powder.