8 week - busy mum fitness · 2019-08-18 · cajun spice serves 5 + ingredients • 750grams chicken...

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8 WeekBUSY MUM RECIPES

Kelly Rennie & Clare Fenton Nutritionist

Table of Contents

Weeks 1-2 Recipes ................... 3Quinoa Porridge ....................................4Banana Omelette ..................................5Healthy Salad.........................................6Quinoa Salad .........................................7Sweet Potato Mini Pizzas ......................8Sweet Potato Chips ...............................9Chicken Stirfry........................................10Chicken Pizza (Or Turkey) .....................11Turkey Burgers .......................................12Healthy Chicken .....................................13Roasted Vegetables ...............................14Beef Casserole .......................................15Hearty Chicken and Vegetable Soup ...16Cauliflower Egg Fried Rice ....................17Chicken Skewers ....................................18Turkey / Chicken Strips .........................19Chicken with Cajun Spice .....................20Homemade Burgers ..............................21

Recipes for Week 3 - 8 ............... 22Protein Egg Muffins ...............................23Egg, Pinenut and Bean Salad ...............24Skinny Chicken Florentine ....................25CurriedSweet Potato .............................26Parsnip Chips .........................................27

Grain Free Fajita ....................................28Easy Kebab .............................................29Spanish Meatballs .................................30Stuffed Tomatoes .................................31Courgette Pasta .....................................32Honey Soy Chicken ................................33Chicken Quinoa Mango Salad .............34Chicken and Vegetables .......................35Stuffed Peppers .....................................36Courgette Pancakes .............................37Healthy Mexican ....................................38Chicken Fajitas Wrapped in Lettuce ....39Chili Beef Salad ......................................40Easy Chilli Beef and Cauliflower Rice ..41Lemon Chicken ......................................42

Power Shakes ....... 43Shake 1 ...................................................44Shake 2 ...................................................44Shake 3 ...................................................44Shake 4 ...................................................44Shake 5 ...................................................44

Weeks 1-2 RecipesPortion Control To Consider:

Most recipes will give you guidance on serving sizes, main meals are based on a family of 4 with an extra portion for lunch.

Basic Daily Serving Sizes:

Complex Carbs: Rice ½ Cup, Sweet Potato 120g, Quinoa ½ cup

Meat / Fish / Chicken: Palm size full or 120g approx.

Vegetables: As many as you want

Fruit: 2-3 a day

4 busymumfitness ©2017

Quinoa PorridgeSERVES 4

+ Ingredients• 1/2 cup of uncooked

quinoa• 2 cups of water or almond

milk• Pinch of cinnamon• Handful Blueberries

+ Method1. Bring quinoa and liquid to a boil

in a medium saucepan. Lower theheat, cover and simmer until softand the liquid has been absorbed.15-20minute later it should Fluffwith a fork.


Banana OmeletteSERVES 1

+ Ingredients• 1 chopped banana• 3 whole eggs• 2 tsp cinnamon• 1 tbsp coconut oil

+ Method1. Heat the oil in pan on a medium

heat then add the chopped banana.Heat until they soften

2. While the banana is warming, beat the 3 eggs in a bowl

3. Pour the eggs over the banana

4. When the omelette is almost cooked sprinkle the cinnamon over the top


Healthy SaladSERVES 1

+ Ingredients• Handful of spinach leaves • Handful of watercress• Handful of rocket leaves• Beetroot• Cucumber • Red pepper• Avocado• Lean protein of choice• 1 tbsp organic Olive Oil

+ Method1. Mix all together and drizzle

organic olive oil all over.


Quinoa SaladSERVES 2

+ Ingredients• 1 cup quinoa, cooked and

cooled• 1 cup diced sweet potato• 1 courgette diced• 1 cup aubergine• 1 red onion, quartered• 1 red pepper sliced, sliced• 4 cloves garlic, peeled and

roughly chopped• 2 tbsp melted coconut oil• ½ tsp ground cumin• ½ tsp ground turmeric• ½ cup fresh coriander

(optional)

+ Method1. Preheat oven to 200ºC

2. Melt the coconut oil, and whisk inthe cumin and turmeric - drizzleit over the diced vegetables andtoss to combine

3. Bake in an oven proof dish for 45minutes, or until tender

4. Combine with the quinoa andserve with fresh herbs and asqueeze of lemon juice


Sweet Potato Mini PizzasSERVES 2

+ Ingredients• 2 large sweet potatoes• ½ tube tomato puree• 1 chopped pepper• ½ chopped onion

+ Method1. Peel then cut the sweet potato

into large, thin slices

2. Cover with tomato puree

3. Sprinkle peppers and onions over the top

4. Place on a baking tray in a pre-heated oven at 200*C for 25-30 minutes


Sweet Potato ChipsSERVES 4

+ Ingredients• 4 medium sweet potato• 2 tbsp coconut oil• Sprinkle black pepper or

spice of choice

+ Method1. Chop the sweet potato into chip

shape

2. Drizzle the oil and sprinkle the black pepper over the top

3. Place on a baking tray in a pre-heated oven at 200*C for 20 minutes


Chicken StirfrySERVES 5

+ Ingredients (V – without the chicken - tofu)

• 750grm chicken breasts• 2 red bell peppers - sliced• 1 red onion - diced• 2 cups sliced mushrooms• 2 cups broccoli• 4 garlic cloves - crushed• 2 tbsp sesame oil• 2 tbsp coconut oil• Pinch of salt and pepper to

taste• 2 tbsp sesame seeds• 1 cup chicken or vegetable

stock• 2 tbsp tamari sauce• 2 tbsp minced fresh ginger

+ Method1. Mix the stock, tamari, and sesame

oil together in a small bowl, set aside.

2. Heat 1 tbsp of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant.

3. Add the chicken and stir until lightly browned, then add the rest of the vegetables in and stir.

4. Add the chicken or vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover.

5. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork. Remove from heat and serve.


Chicken Pizza (Or Turkey)SERVES 5

+ Ingredients• 750grams chicken breasts• 1 tube tomato puree• 3/4 cup chopped peppers• 3/4 cup chopped

mushrooms• ½ cup onion

+ Method1. Butterfly cut the chicken breasts

and flatten them out

2. Cover with tomato puree

3. Sprinkle peppers, mushrooms and onions over the top

4. Place on a baking tray in a pre-heated oven at 200*C for 15 minutes


Turkey BurgersSERVES 5

+ Ingredients• 800g Turkey breast mince• 1 ½ sliced red onions• 2 tbsp mixed herbs• 1 ½ tsp chilli (optional)

+ Method1. Add the sliced onions, herbs and

chilli to the breast mince and mix together thoroughly.

2. Grill on both sides until brown (approx. 15min)


Healthy ChickenSERVES 5

+ Ingredients• 750grams chicken breasts• 8 tbsp balsamic vinegar• 4 tsbp wholegrain mustard• 2 tbsp honey

+ Method1. Dice the chicken and set aside

2. Mix all the wet ingredients

3. Cover the chicken in the marinade

4. In in a no- stick frying pan on a low heat cook the chicken for 15-20min until brown and serve


Roasted VegetablesSERVES 2

+ Ingredients• 100g mushrooms • 2 courgettes • 1 packet of cherry tomatoes• 1 red pepper• 1 yellow pepper • 1 red onion• 1 clove of garlic (optional) • 1 tbsp coconut oil

+ Method1. Slice and dice all vegetables

2. Mince the garlic

3. Add all the ingredients to a wide bottomed baking tray and mix really well

4. Cook in the oven at 200* for 20-25 minutes


Beef CasseroleSERVES 5

+ Ingredients• 750grams braising steak• 2 cups of sliced mushrooms• 6 tbsp tomato puree• 3 leeks• 2 carrot • 1 ½ red onions• 4 clove of garlic crushed • 3-4 tbsp worcester sauce• 2 tbsp coconut oil• 1.5 cups gluten free beef

stock

+ Method1. Heat the coconut oil in a large pan

and add the onions, carrots, leeks, mushrooms and garlic and cook for 5-7 minutes until soft

2. Add the beef slowly until brown

3. Add the stock and puree then simmer

4. Cook for 1 - 1.5 hours and serve with vegetables of choice


Hearty Chicken and Vegetable SoupSERVES 5

+ Ingredients• 2 tsp coconut oil• 6 cloves garlic – roughly

chopped• 6 medium stalks celery –

roughly chopped• 2 medium onion – roughly

chopped• 750gram skinless chicken

breast • 4 small sweet potatoes –

cubed• 4 medium carrots – cubed• 2 medium courgette –

cubed• 9 cups gluten free chicken

stock • 2 medium red chilli – finely

sliced• 6 tbsp fresh coriander• Freshly ground black

pepper – to taste

+ Method1. In large saucepan heat coconut oil

over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear

2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside

3. Place the same saucepan back on element and add the stock and chicken breast. Bring to the boil and cook for 10 mins

4. Add the sweet potato and carrots, reducing the heat to a simmer and cook for 5 min

5. Add the courgette, chilli and half the fresh coriander and cook for a further 5 mins

6. Stir in the blended onion mixture and season with black pepper

7. Reheat, Serve and top with the remaining fresh coriander


Cauliflower Egg Fried RiceSERVES 2

+ Ingredients• ½ cauliflower grated(or use

blender)• 1tbsp organic grass fed

butter• ½ cup of frozen peas• Pinch of rock salt• 1 egg

+ Method1. Grate cauliflower (or blend) and

place into non-stick frying pan with the butter

2. At the same time you can add the egg, peas and salt

3. Then fry the mixture until slightly golden (8-10mins)


Chicken SkewersSERVES 5

+ Ingredients• 12 tbsp tamari sauce• 4 tsp minced garlic• 750grams chicken breast

cut into 1-inch or larger pieces

• 4 peppers of your choice {red, orange, yellow, or green}, cut into 1-inch or larger pieces

• 2 courgettes • 2 cups mushrooms• 1 small red onion, cut into

1-inch or larger pieces

+ Method1. In a small bowl combine the

tamari sauce, minced garlic, mix well

2. Place the cut chicken in a zip lock bag. Pour the marinade over the chicken - optional to put in the fridge as this will make the flavour last longer

3. Remove the chicken from the marinade and thread onto skewers, alternating with the vegetables

4. Using the grill – turn about 5-7 minutes per side, or until the chicken is cooked through and no longer pink


Turkey / Chicken StripsSERVES 5

+ Ingredients• 750grams turkey / chicken

breast• 2tbsp coconut oil• Spice of choice

+ Method1. Slice the turkey breast into strips

2. Using a medium sized non-stick fry pan – add coconut oil to the pan followed by the strips of turkey with spice of choice. Cook for 12-16min until cooked right though


Chicken with Cajun SpiceSERVES 5

+ Ingredients• 750grams chicken breasts• 2 tbsp coconut oil• 2 tbsp cajun spice (or spice

of choice)

+ Method1. Dice the chicken

2. Using a medium sized non-stick fry pan – Add coconut oil to the pan followed by the diced chicken and Cajun or spice of choice. Cook for 16-20min until cooked right though (no pink inside)


Homemade BurgersSERVES 5

+ Ingredients• 800g organic beef mince• 1½ sliced red onion• 2 tbsp mixed herbs• 2 egg yolk• 2 tsp garlic (crushed)• 1½ tsp chilli (optional)

+ Method1. Add the sliced onion, egg yolk,

herbs and chilli to the mince and mix in thoroughly.

2. Grill for both sides until brown (approx. 15min)

Recipes for Week 3 - 8


Protein Egg MuffinsSERVES: 6-9 MUFFINS

+ Ingredients• 3 eggs• 3 egg whites• ½ onion diced• 1 handful of spinach finely

chopped• ½ cup of diced roasted red

or yellow peppers• (You can add mushrooms,

asparagus etc)• ¾ tin of pink salmon (or

protein of choice)• Pinch of Himalayan or rock

salt and pepper

+ Method1. Preheat oven to 180°C and grease

muffin pans with butter. Whisk all your eggs in a big bowl

2. Add onions, spinach, peppers and salmon to your eggs. Mix the egg mixture well and fill the muffin pans

3. Bake for 18–20 mins or until the eggs are set in the middle


Egg, Pinenut and Bean SaladSERVES 2

+ Ingredients• 50g pine nuts• 100g beans, halved• 2 tomatoes cut into slices • 200g mixed salad leaves• 1 medium avocado• 3 hard boiled eggs, sliced• 1 tbsp organic olive oil• 1 tbsp balsamic vinegar

+ Method1. Lightly toast the pine nuts in a

dry frying pan until lightly golden. Blanch the beans in boiling water for 3-4 minutes or until just tender

2. Stir in the blanched beans and the tomatoes

3. Arrange the salad leaves in a dish, cut the avocado in half, remove the stone and skin, cut into thin slices and arrange on top of the salad leaves with the eggs. Spoon over the tomatoes, beans and dressing and finish by scattering over the pine nuts


Skinny Chicken FlorentineSERVES 5

+ Ingredients• 750grams chicken breasts• 2 tbsp butter• 8 tbsp coconut oil • 2 cloves garlic chopped• 1 small onion chopped• 8 cups baby spinach• 2 cups cherry tomatoes

(chopped)• Onion and Garlic Powder

(optional)• Pinch Salt and Pepper• Fresh Basil leaves to

garnish (optional)

+ Method1. In a large skillet drizzle over med

high heat the coconut oil and sauté the onions for 1 minute. Season the chicken with onion and garlic powder. Add that to the onions and sauté until partly cooked

2. Add the garlic and butter and the tomatoes. When the chicken is cooked completely--add the spinach. Cover with a lid

3. Wait a minute and mix thoroughly. Pour onto a plate. Squeeze the lemon over this and add the chopped basil

4. Serve with green beans on the side


Curried Sweet PotatoSERVES 2

+ Ingredients• 1 medium onion• ½ can coconut milk• 2 cloves chopped garlic• 1 chilli pepper (de-seeded

and diced)• 1 tbsp ginger• 1 tsp ground cumin• ½ tsp cinnamon• 1 tsp sea salt• ½ tsp turmeric• ½ tsp coriander• 1 tbsp olive oil• 1 tin chopped tomatoes• 3 sweet potato peeled and

diced• 2 cups lentils, cooked• 2 cups spinach• 1 cup peas• Chopped mint leaves

+ Method1. Blend onion, coconut milk, garlic,

chilli, ginger, ½ tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp water to make a paste

2. Heat the oil in a pan, add the paste and cook for 5-10 minutes

3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the sweet potato softens

4. Mix in the lentils and spinach and cook for a further 5 minutes

5. Remove from the heat and add the mint before serving


Parsnip ChipsSERVES 2-3

+ Ingredients• 4- 6 parsnips • 2 tbsp coconut oil• Sprinkle black pepper or

spice of choice

+ Method1. Chop the parsnips into chips

shapes

2. Drizzle the oil and sprinkle the black pepper over the top

3. Place on a baking tray in a pre-heated oven at 180*C for 20-25 minutes


Grain Free FajitaSERVES 1

+ Ingredients• 2 eggs• 1.5 tbsp of ground flax seed• 1 tsp coconut oil

+ Method1. Mix and pour into hot pan

greased with coconut oil and whizz around pan to spread out. Cook and flip until golden

2. Slide the wrap onto a plate, place chicken salad on top, and roll up


Easy KebabSERVES 4 - 5

+ Ingredients• 2 whole eggs• 3/4 tsp black pepper• 1 1/4 tsp garlic powder• 3/4 tsp sea salt• 3/4 tsp chilli powder• 1 small red onion (sliced)• 3/4 tsp paprika• 800g of minced beef• 1 ½ tbsp chives• 8 tbsp full fat probiotic

greek yoghurt

+ Method1. In a bowl mix the eggs, pepper,

onion, sea salt, chilli powder, paprika, mince and half the garlic powder

2. Place it on a baking tray and Cook at 180 degrees or until cooked through in a pre-heated oven for 1 hour 20 minutes, turning half way through so that it browns evenly

3. Mix the yoghurt, chives and half the garlic powder to form a garlic dip

4. Once cooked thoroughly, slice it very thinly and serve with a side salad and the garlic dip


Spanish MeatballsSERVES 4 - 5

+ Ingredients • 800g organic lean minced

beef• 2 eggs• 2 x 400g tins chopped

tomatoes• 3 beef stock cubes• 1.5 cups of boiling water• 1 ½ tbsp mixed herbs• 1 large red onion, sliced• 3 garlic cloves• 2 tbsp coconut oil• salt/pepper

+ Method1. Mix the mince with the eggs and

half of the red onion. Season with 1 ½ stock cubes plus pepper

2. Roll the mixture with your hands into small balls and fry in the coconut oil until almost cooked.

3. Take the meatballs out and put them on a plate

4. Add the rest of the chopped onion and garlic to the pan and sauté for a further 2 minutes until golden.

5. Add the 2 tins of chopped tomatoes and a good sprinkling of mixed dried herbs.

6. Add in the water and crumble in the final 1 ½ stock cubes and season

7. Simmer for about 10-15min until the sauce thickens.

8. Add the meatballs and mix them well with the sauce

9. Serve with steamed vegies


Stuffed Tomatoes SERVES 2

+ Ingredients• 80g pine nuts • 6 medium tomatoes • Pinch of basil• Pinch of parsley• 5 tablespoons chopped

chives• 2 springs of oregano • ½ red pepper (diced)• 10ml olive oil• ¼ clove of garlic• Pinch of sea salt

+ Method1. Cut the tomatoes in half and

scoop out the seeds, keeping them in a cup

2. Blend all the other ingredients except the oil with a hand blender

3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don’t blend all of the oil)

4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve


Courgette PastaSERVES 2

+ Ingredients• 2-3 courgettes• 2 tbsp coconut oil• 1 tsp garlic crushed• 1 tbsp sesame seeds• ½ cup of sliced cherry

tomatoes (optional)

+ Method:1. Peel the courgettes into strips

2. In a medium saucepan heat coconut oil over a medium heat, add the garlic and courgette, cook until lightly brown

3. Then add the sesame seeds, and tomatoes (optional) in for about 2 minutes

4. Serve hot


Honey Soy ChickenSERVES 5

+ IngredientsFor the marinade:

• 8 tbsp tamari • 2 tbsp balsamic vinegar • 4 tbsp clear honey • 750 grams skinless chicken

fillets • 4 tbsp coconut oil • Stir fry vegies of your choice

+ Method1. Mix together the tamari, balsamic

vinegar and honey in a shallow dish. Add the chicken and spoon the marinade over until coated leave for 20minutes. Heat half the coconut oil in a non-stick frying pan. Remove the chicken from the marinade (reserving the marinade) and put into the frying pan. Cook the chicken for 8–10 mins each side, then turn until cooked

2. Remove from the heat and cover with foil to keep warm. Meanwhile heat the remaining oil in a large wok and cook the stir-fry vegetables for 2–3 mins. Add the reserved marinade and cook for a further 2–3 mins until the vegetables are tender. Serve the chicken on a bed of the stir-fried vegetables.


Chicken Quinoa Mango SaladSERVES 5

+ Ingredients• 2 cups cooked quinoa• 750grams cooked chicken

breast• 4 mangos chopped• 2 red pepper chopped• 2 small red onions chopped• 4 - 5 handfuls of spinach or

green leaf of your choice• handful of mint, chopped• 4 tbsp fresh lemon juice• 4 tbsp olive oil

+ Method1. Combine all the ingredients

together in a large bowl, mixthoroughly

2. Drizzle the lemon juice and oliveoil on top then serve


Chicken and Vegetable Bake SERVES 5

+ Ingredients• 750grams chicken breasts• 2 onions diced• 4 red peppers diced• 2 courgettes sliced• 2 - 3 handfuls spinach (or

use frozen)• 14 eggs• 2 tbsp Worchester sauce• 2 tbsp coconut oil

+ Method1. Using coconut oil, fry the onion,

red pepper and courgettes (5-8min) – Set aside

2. Then fry the chicken on a medium heat with the Worcester sauce until brown

3. Mix the eggs in a large bowl, add the spinach and rest of the ingredients

4. Pour the mix into a round baking dish and bake on 180 degrees for 30-40min (depending on oven)


Stuffed PeppersSERVES 2

+ Ingredients• 1 cup of cooked quinoa• 2 chopped onions• 2 tbsp coconut oil• 1 cup chopped tomatoes• 1 cup chopped peppers• 1 cup of shredded kale• 4 tbsp lemon juice• 4 peppers

+ Method1. Heat oil in a pan for 3 minutes

2. Preheat the oven on a medium tohigh heat

3. Add all the other ingredients intothe pan except the whole peppersand cook on a medium heat for 5minutes

4. Cut the tops off and de-seed thewhole peppers

5. Stuff them with the mixture fromthe pan

6. Place them in a deep dish withboiling water in the bottom

7. Cover with foil and cook in theoven for 20 minutes

8. Can be served hot or cold


Courgette Pancakes SERVES: 1

+ Ingredients• 1 medium courgette• 2 large eggs• salt and pepper• 1 tbsp coconut oil

+ Method1. Grate the courgette into a small

bowl. The combine the eggs and seasoning together

2. Heat the oil in pan on a medium heat then spoon in the mixture. Fry until browned, pressing down flat. Flip both sides


Healthy MexicanSERVES 2

+ Ingredients• 2 chicken breasts• 100g smoked bacon bits• 1 cup mushrooms diced• 1/2 cup peas• 1 red onions diced• 1 tbsp paprika• 1 tsp chilli • 1 tbsp cumin seeds• 1 tbsp mustard seeds• 2-3 tbsp Worchester sauce• 1 tbsp coconut oil

+ Method1. In a medium pan use the coconut

oil to cook the red onion till soft, add the bacon bit until cooked

2. Add the chicken, cook for 6 minutes then add and mix paprika, cumin seeds, mustard seeds and Worcester sauce. Add the mushrooms and peas cook for another 15-20min.

3. Serve with refried beans and guacamole


Chicken Fajitas Wrapped in LettuceSERVES: 2

+ Ingredients• 300 grams chicken breasts

cut in thin strips• 3 bell peppers• 3 onions, sliced• 1 tbsp each oregano,

chili powder, cumin and coriander

• 6 chopped garlic cloves• Juice of 3 lemons• 4 tbsp coconut oil• 1 Lettuce

Choice of toppings: diced tomatoes, cucumber, sliced avocados, salsa, guacamole, and hummus.

+ Method:1. Combine the chicken, bell

peppers, onions, spices, garlic and lemon juice in a bowl and mix well

2. When ready to cook, heat a large pan over a medium heat and cook the whole preparation with the coconut oil until the chicken is cooked through and the onion and bell peppers are soft

3. Place the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings


Chili Beef SaladSERVES: 4

+ Ingredients• 4 pieces of lean steak (500

grams sliced into strips)• 2 red onions diced• 4 tbsp Worcester sauce• 4 tbsp chili (if you don’t like

chili try another spice of choice)

• 4 garlic crushed• 2 tbsp coconut oil• salt and pepper

+ Method1. Slice the steak into strips

2. Heat the oil in pan on a medium heat, then fry the red onion until soft, add the steak strips, cook for 3 minutes, then add the garlic, chili and salt pepper. Cook for another 6-8minutes

3. Serve on salad


Easy Chilli Beef and Cauliflower RiceSERVES: 5

+ Ingredients• 800g organic minced beef• 2 medium yellow onions,

chopped • 3 cloves garlic, minced • 2 red bell peppers, chopped • 2 cans of tomatoes• 5 tbsp tomato paste• 3-4 green chilies, chopped

(optional)• 4 tsp ground cumin• 2 tbsp dried oregano• 1½ tsp cayenne pepper• 2 tsp freshly ground black

pepper• 2 tsp salt• 2/3 cups water (optional)

+ Method1. In a sauté pan, fry the onions,

peppers, and garlic until they start to become soft

2. Next add in the ground beef and cook until brown for about 6-8min. Next add all the remaining ingredients and mix well

3. Cook for 30min on a low-medium heat

4. Enjoy and serve over a bed of cauliflower rice


Lemon ChickenSERVES 5

+ Ingredients• 2 tbsp coconut oil• 750grams chicken breasts,

cut into 1cm strips• Juice of 2 lemons• Zest of 2 lemons• 4 garlic cloves, crushed• 4-5 tbsp Organic Grass Fed

butter• Fresh basil, to serve

+ Method:1. Heat the oil in a large frying pan

over a high heat. Add the chicken and season with salt and freshly ground black pepper. Cook for 12-15 mins until browned, then lemon juice and add the butter.

2. Stir in lemon zest and garlic and cook, stirring, for a further 2 mins.

3. Meanwhile, cook the courgette pasta. Serve with diced basil.

Power ShakesThese shake recipes you can choose to add and remove ingredients, to suit your taste or what ingredients you have available.

We use coconut milk because of its many nutritional benefits. As an alternative you can try unsweetened Almond Milk, Coconut water or water. These shakes are highly nutrient dense with many different health benefits to give you energy, balance hormones and help your body to recover post partum plus

provide lots of good nutrients for your breast milk, if currently breastfeeding.

TIP: Use a big jug 1 part - tin coconut milk and 2 parts water keep in fridge for a few days use.

Using a small hand blender, mix all ingredients together in seconds for a delicious healthy shake. Ingredients can either be purchased from Health Food Stores or online. Make sure you buy organic where possible.


Shake 1• 500ml Coconut Milk• 1 Scoop (25 grams) of

Replenish Protein Powder• 3 cubes of Frozen Spinach• 1 tbsp Flaxseeds (linseeds)• Handful of Frozen Berries• 1 tsp Ground Cinnamon• 1 Banana

Shake 2• 500ml Almond Milk

(unsweetened)• Half an Avocado• Handful of Walnuts• Half a Banana• 1 Scoop (25 grams) of

Replenish Protein Powder• 1 tsp Ground Nutmeg• 1 tsp Ginger Powder• 2 tsp Chia Seeds

Shake 3• 500ml Coconut Milk• 2 cubes of Frozen Spinach• 1 Scoop (25 grams) of

Replenish Protein Powder• Handful of Frozen Blueberries• 1 tsp of Ginger Powder• 1 tsp of Ground Cinnamon• Half a tsp of Acai Powder

(optional as expensive)• Juice of half a Lime• 1 tbsp of Extra Virgin Olive Oil

Shake 4• 500ml Coconut Milk

½ Banana• Handful of Frozen Mixed Berries• 1 Scoop (25 grams) of Replenish

Protein Powder• 6 Pecans• 1 tsp Chia Seeds• 1 tbsp Coconut Oil• 1 tbsp Flaxseeds

Shake 5• 500ml Coconut Milk• 3 tbsp of Goji Berries• 1 Banana• 1 Scoop (25 grams) of

Replenish Protein Powder• 1 tsp Ginger Powder• 1 tsp Cinnamon Powder• 3 cubes of Frozen Spinach• 1 tbsp Flaxseeds• 2 tsp Chia Seeds

For more:busymumfitness.com

8 week - busy mum fitness · 2019-08-18 · cajun spice serves 5 + ingredients • 750grams chicken...

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