Welcome to the Fit Body Recipes sampler. In this document you get a selection of my favouriterecipes which are completely within Fit Body nutritional rules and are the perfect completecomplement to your programme. If you would like more recipes then check out our Fit BodyCookbook volume 1 and new volume 2.

Enjoy your new healthy diet.

Rich

The Truth About Coconut Fat

I have been receiving a quite a lot of questions regarding coconut oil and coconut milk. Peoplehave been saying because it is so high in fat that how can it be healthy.

To clear things up, coconut oil does contain saturated fat, but luckily it comes in the form ofmedium-chain triglycerides (MCTs). This type of fat differs from the types of fat we normallyconsume. MCTs are easily digested, absorbed, and utilized in the body. This means that unlikeother fats, they require less energy and fewer enzymes to break them down for digestion.

So essentially they are a great choice of fat for anyone frequenting the gym or sporting field asMCTs digest immediately to produce energy and stimulate metabolism.

So that's the low down of coconut fat guys, don't be scared to eat a little fat.

Welcome to the Fit Body Recipes sampler. In this document you get a selection of my favouriterecipes which are completely within Fit Body nutritional rules and are the perfect completecomplement to your programme. If you would like more recipes then check out our Fit BodyCookbook volume 1 and new volume 2.

Enjoy your new healthy diet.

Rich

The Truth About Coconut Fat

I have been receiving a quite a lot of questions regarding coconut oil and coconut milk. Peoplehave been saying because it is so high in fat that how can it be healthy.

To clear things up, coconut oil does contain saturated fat, but luckily it comes in the form ofmedium-chain triglycerides (MCTs). This type of fat differs from the types of fat we normallyconsume. MCTs are easily digested, absorbed, and utilized in the body. This means that unlikeother fats, they require less energy and fewer enzymes to break them down for digestion.

So essentially they are a great choice of fat for anyone frequenting the gym or sporting field asMCTs digest immediately to produce energy and stimulate metabolism.

So that's the low down of coconut fat guys, don't be scared to eat a little fat.

Welcome to the Fit Body Recipes sampler. In this document you get a selection of my favouriterecipes which are completely within Fit Body nutritional rules and are the perfect completecomplement to your programme. If you would like more recipes then check out our Fit BodyCookbook volume 1 and new volume 2.

Enjoy your new healthy diet.

Rich

The Truth About Coconut Fat

I have been receiving a quite a lot of questions regarding coconut oil and coconut milk. Peoplehave been saying because it is so high in fat that how can it be healthy.

To clear things up, coconut oil does contain saturated fat, but luckily it comes in the form ofmedium-chain triglycerides (MCTs). This type of fat differs from the types of fat we normallyconsume. MCTs are easily digested, absorbed, and utilized in the body. This means that unlikeother fats, they require less energy and fewer enzymes to break them down for digestion.

So essentially they are a great choice of fat for anyone frequenting the gym or sporting field asMCTs digest immediately to produce energy and stimulate metabolism.

So that's the low down of coconut fat guys, don't be scared to eat a little fat.

Moroccan MeatballsServes 4Ingredients

500 grams lamb or beef mince 1 onion, peeled and grated 2 garlic cloves, finely chopped handful of fresh flat-leafed parsley, finely chopped a little coconut oil 1 tsp ground cumin 1 tsp ground cinnamon ½ tsp cayenne pepper 400 grams chopped tomatoes large handful of chopped fresh coriander leaves

Preparation

1. Put the mince, half the onion, half the garlic and parsley in a bowl and combine, then set aside2. Heat the oil in a large heavy-based frying pan, set over a high heat3. Cook the remaining onion and garlic for 5 mins, until softened and golden4. Add the spices and cook, stirring constantly, for 1 min, until aromatic5. Add the tomatoes and 250ml water, bring to the boil and cook for 5mins6. With slightly wet hands, roll the lamb mixture into walnut sized balls and then put them

directly into the sauce7. Reduce the heat, cover and cook for about 15mins, until the meatballs are cooked through. Stir

in the coriander and keep warm8. Serve warm

Moroccan MeatballsServes 4Ingredients

500 grams lamb or beef mince 1 onion, peeled and grated 2 garlic cloves, finely chopped handful of fresh flat-leafed parsley, finely chopped a little coconut oil 1 tsp ground cumin 1 tsp ground cinnamon ½ tsp cayenne pepper 400 grams chopped tomatoes large handful of chopped fresh coriander leaves

Preparation

1. Put the mince, half the onion, half the garlic and parsley in a bowl and combine, then set aside2. Heat the oil in a large heavy-based frying pan, set over a high heat3. Cook the remaining onion and garlic for 5 mins, until softened and golden4. Add the spices and cook, stirring constantly, for 1 min, until aromatic5. Add the tomatoes and 250ml water, bring to the boil and cook for 5mins6. With slightly wet hands, roll the lamb mixture into walnut sized balls and then put them

directly into the sauce7. Reduce the heat, cover and cook for about 15mins, until the meatballs are cooked through. Stir

in the coriander and keep warm8. Serve warm

Moroccan MeatballsServes 4Ingredients

500 grams lamb or beef mince 1 onion, peeled and grated 2 garlic cloves, finely chopped handful of fresh flat-leafed parsley, finely chopped a little coconut oil 1 tsp ground cumin 1 tsp ground cinnamon ½ tsp cayenne pepper 400 grams chopped tomatoes large handful of chopped fresh coriander leaves

Preparation

1. Put the mince, half the onion, half the garlic and parsley in a bowl and combine, then set aside2. Heat the oil in a large heavy-based frying pan, set over a high heat3. Cook the remaining onion and garlic for 5 mins, until softened and golden4. Add the spices and cook, stirring constantly, for 1 min, until aromatic5. Add the tomatoes and 250ml water, bring to the boil and cook for 5mins6. With slightly wet hands, roll the lamb mixture into walnut sized balls and then put them

directly into the sauce7. Reduce the heat, cover and cook for about 15mins, until the meatballs are cooked through. Stir

in the coriander and keep warm8. Serve warm

Blueberry Upside Down Cake

Servings: 10

Ingredients:

▪ 1/4 Cup Coconut Oil▪ 2 cups of Blueberries▪ 1 Cup Almond Flour▪ 1/2 Cup Coconut Milk▪ 1/4 Cup Coconut Flour▪ 2 tbsp Raw honey▪ 3 Organic Free Range Eggs▪ 1 Tbsp Cinnamon▪ 1 Tsp Vanilla Extract▪ 1/2 Tsp Baking Powder

Directions;

1. Preheat your oven to 200 degrees Celsius

2. Pour coconut oil in the cake pan

3. Now put the blueberries in the cake pan aswell, the entire bottom of the pan should be covered now.4. Heat these up on the in the oven for 5 minutes.

5. While your blueberries are heating up, combine the rest of the ingredients in a dish and mix.

6. Now add your batter to the pan with the blueberries and spread it over the top till even.

7. Place the Cake tin back in the oven for 20 minutes

8. Remove from the oven after 20 minutes and let cool for 10 minutes before flipping the cakeout of the tin onto a serving tray.

9. Now you are done, Enjoy it while warm as it melts in your mouth.

Blueberry Upside Down Cake

Servings: 10

Ingredients:

▪ 1/4 Cup Coconut Oil▪ 2 cups of Blueberries▪ 1 Cup Almond Flour▪ 1/2 Cup Coconut Milk▪ 1/4 Cup Coconut Flour▪ 2 tbsp Raw honey▪ 3 Organic Free Range Eggs▪ 1 Tbsp Cinnamon▪ 1 Tsp Vanilla Extract▪ 1/2 Tsp Baking Powder

Directions;

1. Preheat your oven to 200 degrees Celsius

2. Pour coconut oil in the cake pan

3. Now put the blueberries in the cake pan aswell, the entire bottom of the pan should be covered now.4. Heat these up on the in the oven for 5 minutes.

5. While your blueberries are heating up, combine the rest of the ingredients in a dish and mix.

6. Now add your batter to the pan with the blueberries and spread it over the top till even.

7. Place the Cake tin back in the oven for 20 minutes

8. Remove from the oven after 20 minutes and let cool for 10 minutes before flipping the cakeout of the tin onto a serving tray.

9. Now you are done, Enjoy it while warm as it melts in your mouth.

Blueberry Upside Down Cake

Servings: 10

Ingredients:

▪ 1/4 Cup Coconut Oil▪ 2 cups of Blueberries▪ 1 Cup Almond Flour▪ 1/2 Cup Coconut Milk▪ 1/4 Cup Coconut Flour▪ 2 tbsp Raw honey▪ 3 Organic Free Range Eggs▪ 1 Tbsp Cinnamon▪ 1 Tsp Vanilla Extract▪ 1/2 Tsp Baking Powder

Directions;

1. Preheat your oven to 200 degrees Celsius

2. Pour coconut oil in the cake pan

3. Now put the blueberries in the cake pan aswell, the entire bottom of the pan should be covered now.4. Heat these up on the in the oven for 5 minutes.

5. While your blueberries are heating up, combine the rest of the ingredients in a dish and mix.

6. Now add your batter to the pan with the blueberries and spread it over the top till even.

7. Place the Cake tin back in the oven for 20 minutes

8. Remove from the oven after 20 minutes and let cool for 10 minutes before flipping the cakeout of the tin onto a serving tray.

9. Now you are done, Enjoy it while warm as it melts in your mouth.

Healthy Breakfast Cereal

Ingredients:3 serves

Walnuts 1 cupSlivered Almonds ½ cupRaisins 2 table spoonPepitas 1 table spoonSunflower seeds 1 table spoonBrazil Nuts ½ cupShredded Coconut 2 table spoons

Directions:

1. Place all ingredients in a food processor and blend.

2. Pour out into a container and make your one serve.

3. Top with either coconut milk or to keep fat lower almond milk.

This tastes exactly like muesli.

Protein Power Balls

Ingredients

1/2 cup of cashew butter3 tablespoon of almond butter2 tablespoon of cacao2 tablespoon of shredded coconut3/4 cup of natural Whey Protein Powder1 teaspoon organic vanilla extract4 tablespoon crushed walnuts

Directions

1. Place all ingredients in a food processor.

2. Blend

3. Pull out ingredients and form the dough into small balls (makes 15 balls)

4. Refrigerate for 2 hours

5. Enjoy

Healthy Pancakes

Ingredients

- 2 Organic Free Range Eggs

- Almond or Coconut Flour

- Almond or Coconut Milk

- Flax Seeds

- Coconut Oil

Directions

Start off by putting a pan on medium heat and add your coconut oil.

Put one small cup Almond/Coconut milk into a blender, add your Organic eggs, flour and flaxseeds and blend until thickened.

Add your mixture to the pan and heat for 2 minutes each side or until each side is browned.

Serve with real maple syrup, almond butter, or apple butter. Avoid putting margarine or butteron your pancakes to eliminate saturated fats. Or blend your favourite berries in the blender andmake a berry sauce.

Healthy Pancakes

Ingredients

- 2 Organic Free Range Eggs

- Almond or Coconut Flour

- Almond or Coconut Milk

- Flax Seeds

- Coconut Oil

Directions

Start off by putting a pan on medium heat and add your coconut oil.

Put one small cup Almond/Coconut milk into a blender, add your Organic eggs, flour and flaxseeds and blend until thickened.

Add your mixture to the pan and heat for 2 minutes each side or until each side is browned.

Serve with real maple syrup, almond butter, or apple butter. Avoid putting margarine or butteron your pancakes to eliminate saturated fats. Or blend your favourite berries in the blender andmake a berry sauce.

Healthy Pancakes

Ingredients

- 2 Organic Free Range Eggs

- Almond or Coconut Flour

- Almond or Coconut Milk

- Flax Seeds

- Coconut Oil

Directions

Start off by putting a pan on medium heat and add your coconut oil.

Put one small cup Almond/Coconut milk into a blender, add your Organic eggs, flour and flaxseeds and blend until thickened.

Add your mixture to the pan and heat for 2 minutes each side or until each side is browned.

Serve with real maple syrup, almond butter, or apple butter. Avoid putting margarine or butteron your pancakes to eliminate saturated fats. Or blend your favourite berries in the blender andmake a berry sauce.

Chocolate and Courgette Muffins

Here is a healthy snack for you that is great to have after exercising, or just as a snack to keepyour blood sugar levels stable.

Ingredients

2 courgettes – grated

4 organic eggs

12 dried apricots (chopped)

1 cup ground almonds

1 cup coca powder

1/2 cup rice/hemp or pea protein powder

Cinnamon to taste – optional

Directions

Mix all ingredients in a mixer. Line a muffin or square tin with coconut oil and addthe mixture. Bake for approximately 15-20 minutes at 180 degrees C. Remove fromthe oven and allow to cool. Eat and Enjoy!!!

Quinoa Coconut Flapjacks

These easy to make flapjacks are sugar, dairy & wheat free to fit in perfectly to our clean eatingplan. This recipe makes 20 portions and you should be able to get ingredients in good healthfood shop or online. Great post training snack or sweet treat that the family will love!

Ingredients

3 cups quinoa flakes

1 and 1/2 cups dessicated coconut

3-4 tablespoons agave syrup

1/2 cup ground almonds

1 cup chopped dried apricots

1/2 cup pumpkin seeds (chopped)

1/2 cup rice or pea protein powder

3 organic eggs

Method

Mix everything together well and place in baking tin (greased with coconut oil) and cook forapprox 15-20 mins on 150 degrees. Cut up and store in airtight container in fridge.

Quinoa Coconut Flapjacks

These easy to make flapjacks are sugar, dairy & wheat free to fit in perfectly to our clean eatingplan. This recipe makes 20 portions and you should be able to get ingredients in good healthfood shop or online. Great post training snack or sweet treat that the family will love!

Ingredients

3 cups quinoa flakes

1 and 1/2 cups dessicated coconut

3-4 tablespoons agave syrup

1/2 cup ground almonds

1 cup chopped dried apricots

1/2 cup pumpkin seeds (chopped)

1/2 cup rice or pea protein powder

3 organic eggs

Method

Mix everything together well and place in baking tin (greased with coconut oil) and cook forapprox 15-20 mins on 150 degrees. Cut up and store in airtight container in fridge.

Quinoa Coconut Flapjacks

These easy to make flapjacks are sugar, dairy & wheat free to fit in perfectly to our clean eatingplan. This recipe makes 20 portions and you should be able to get ingredients in good healthfood shop or online. Great post training snack or sweet treat that the family will love!

Ingredients

3 cups quinoa flakes

1 and 1/2 cups dessicated coconut

3-4 tablespoons agave syrup

1/2 cup ground almonds

1 cup chopped dried apricots

1/2 cup pumpkin seeds (chopped)

1/2 cup rice or pea protein powder

3 organic eggs

Method

Mix everything together well and place in baking tin (greased with coconut oil) and cook forapprox 15-20 mins on 150 degrees. Cut up and store in airtight container in fridge.

Coconut Pancakes

Wheat free Coconut pancakes are great to have as a post workout snack or even as a breakfast.

Ingredients

3 Organic eggs

1/3 cup coconut flour

1 cup grated courgette

1 tablespoon agave nectar

Cinnamon to taste (optional)

Directions

Mix all ingredients then fry in a little coconut oil. Makes about 3 small pancakes.

Scrambled Eggs With Smoked SalmonINGREDIENTS

2 Organic Free Range Eggs

Spring onion

30g smoked salmon,thinly sliced

Tablespoon of Coconut Oil

Freshly ground pepperto taste

PREPARATION

Combine eggs and pepper in a small bowl. Stir briskly with a fork until well blended.

Heat oil in anon-stick frying pan over a medium-low heat. Add spring onions and cook,stirring until softened (about 30 seconds. )

Pour the eggs intothe pan and cook until they just begin to set, about 10 seconds; stir insalmon. Cook for about 3-5 minutes, stirring gently from time to time, untilthe eggs have thickened into soft, creamy curds.

Serve immediately.

For more recipes check out the Fit Body Cookbook volume 1 or 2

Colon Cleanser

The Ingredients in this drink will help clense your colon.

Ingredients:-

Half of a cucumber

1 red apple

1 stalk of celery

1 carrot

1 tbsp of honey

1 lemon

300-500ml water

Blend all Ingredients and enjoy!

Pour the eggs intothe pan and cook until they just begin to set, about 10 seconds; stir insalmon. Cook for about 3-5 minutes, stirring gently from time to time, untilthe eggs have thickened into soft, creamy curds.

Serve immediately.

For more recipes check out the Fit Body Cookbook volume 1 or 2

Colon Cleanser

The Ingredients in this drink will help clense your colon.

Ingredients:-

Half of a cucumber

1 red apple

1 stalk of celery

1 carrot

1 tbsp of honey

1 lemon

300-500ml water

Blend all Ingredients and enjoy!

Pour the eggs intothe pan and cook until they just begin to set, about 10 seconds; stir insalmon. Cook for about 3-5 minutes, stirring gently from time to time, untilthe eggs have thickened into soft, creamy curds.

Serve immediately.

For more recipes check out the Fit Body Cookbook volume 1 or 2

Colon Cleanser

The Ingredients in this drink will help clense your colon.

Ingredients:-

Half of a cucumber

1 red apple

1 stalk of celery

1 carrot

1 tbsp of honey

1 lemon

300-500ml water

Blend all Ingredients and enjoy!