weightloss warrior - how to win the battle within

7/28/2019 Weightloss Warrior - How to Win the Battle Within

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2/25

Avocado and roastedomato on toastERVES 2

roma tomatoesteaspoons of extra-virgin olive oil

tablespoons mixed herbs (such as parsley, basil and thyme), choppe

tablespoon balsamic vinegar

slices of bread (such as pumpernickel, dark rye or multigrain)

avocado, peeled and sliced

alt and freshly ground black pepperreheat oven to 180C.

ut the tomatoes in half and mix with the oil, salt, pepper, herbs andnegar until evenly coated. Roast on a tray in the preheated oven for 304

minutes, or until tender.

oast the bread until golden brown. Arrange two tomato halves and half a

vocado each on piece of bread.


3/25

Cinnamon porridge with

blueberries and honeyERVES 2

00 g (1 cup) rolled oats

50 ml (1 cup) water

50 ml (1 cup) reduced-fat milk

teaspoon ground cinnamon00 g fresh blueberries

oney for serving

ombine the oats, water, milk and cinnamon in a heavy-based saucepanring to the boil, then reduce heat. Simmer, stirring occasionally, untilorridge thickens and oats are cooked through, for 56 minutes.

poon porridge into bowls, scatter blueberries and drizzle honey over thep. Serve with extra milk if desired.


4/25

Breakfast quinoawith summer fruits

ERVES 4

00 g (1 cup) quinoaest of 1 orange

00 ml (2 cups) water

pink grapefruit

nectarines, sliced

50 g strawberries, washed and halved

mint leaves, finely sliced5 g ( cup) chopped pistachios, optional

oney to serve

inse quinoa in a small strainer. Combine with the orange zest and watea small saucepan and bring to the boil. Reduce heat, cover and simm

or 1012 minutes, until the water is absorbed and quinoa appearsanslucent.

While quinoa is cooking, peel the grapefruit with a sharp knife, removinge peel and outside pith. Cut down along the membranes to remove eac

egment. Mix grapefruit segments, nectarines, strawberries and choppemint in a bowl and squeeze over any excess juice from the grapefruit pith

uff the quinoa with a fork and divide between four bowls. Top with theuit, pistachios and a drizzle of honey to serve.


5/25

Almond and apricotmuesli

AKES APROXIMATELY 10 CUPS

00 g (5 cups) rolled oats0 g ( cup) slivered almonds, toasted

50 g (1 cup) sultanas

50 g (1 cup) raisins

50 g (1 cup) dried apricots, chopped

0 g (1 cup) bran

0 g ( cup) sunflower seeds or pumpkin seedsombine all ingredients. Store in an airtight container in a cool, dark placr up to 3 months.


6/25

Strawberries withbalsamic vinegar

ERVES 2

50 g (1 punnet) strawberriestablespoon balsamic vinegar

Wash, hull and halve the strawberries.

eat a small frying pan over a low heat and gently warm the balsamicnegar until it reduces slightly and becomes viscous.

our the balsamic vinegar over the strawberries and toss to combine.

low to stand at room temperature for 30 minutes.erve at room temperature for the best flavour. The brave can add a grindf fresh black pepperdelicious!


7/25

Fig and almond ballsAKES 14

5 g ( cup) dried figs

5 g ( cup) dates

0 g ( cup) chopped almonds

tablespoons tahini

tablespoons honey

teaspoons sesame seeds5 g ( cup) shredded coconut

lace all ingredients except for the coconut in a food processor and pulsentil roughly combined.

coop out 1 tablespoon of mixture and, using damp hands, roll into a band dredge in coconut.

epeat with remaining mixture.


8/25

Hearty tabboulehERVES 4

omegranate dressing

0 ml ( cup) extra-virgin olive oil

tablespoon lemon juicetablespoon honey

teaspoons pomegranate molasses

alt and freshly ground black pepper

ombine all ingredients in a screwtop jar and shake well.

fresh pomegranate, optional

00 g (1 cup) burghul

red onion, finely sliced

cup flat-leaf parsley leaves

cup coriander leaves

20 g (1 cup) toasted walnuts, roughly chopped

00 g tin chickpeas, drained and rinsed

oak the burghul in plenty of cold water for 30 minutes. Drain and tip intorge bowl.

using the pomegrante, remove the seeds, discarding the bitter, yellowside skin. Combine pomegranate with the burghul, reserving ablespoon of the seeds. Add the onion, parsley, coriander, walnuts and

hickpeas.

oss with the dressing and garnish with the reserved pomegranate seedst before servin . You can also boost the rotein content b addin


9/25

Pumpkin,cardamom andcashew muffins

AKES 12

5 g ( cup) sultanas

50 ml (1 cup) hot tea

70 g butter, softened

00 g honey

eggs50 g (1 cups) self-raising flour

50 g pumpkin, steamed or boiled and pureed

5 g ( cup) cashews, roughly chopped

teaspoon ground cardamom

reheat oven to 180C. Grease a 12-hole muffin tin or line with patty case

oak sultanas in hot tea for 15 minutes, drain well and discard tea.

et sultanas aside.

ream butter and honey until light and fluffy. Add eggs one by one, beatinell after each addition. Add flour and pumpkin puree, beat well. Stir inultanas, cashews and cardamom.

our into muffins tins and bake in the preheated oven for 1518 minutes

ntil risen and golden brown.


10/25

Roasted carrot hummuswith fresh tomato salsa

ERVES 4, WITH PLENTY OF EXTRA HUMUS

resh tomato salsapunnet cherry tomatoes, quartered

cup flat-leaf parsley


tablespoon mint, chopped

tablespoons extra-virgin olive oil

tablespoon lemon juicealt and freshly ground black pepper

oss all ingredients until well combined.

carrots, peeled and diced

tablespoon extra-virgin olive oil

alt and freshly ground black pepper00 g tin chickpeas, drained and rinsed

garlic cloves

tablespoons tahini

tablespoons lemon juice

0 ml ( cup) olive oil

teaspoon ground cumin

umpernickel bread to serve


11/25

reheat oven to 180C.

oss carrots with oil and a sprinkle of salt and pepper. Roast on a tray ine preheated oven for 20 minutes, or until tender.

lend chickpeas and roasted carrot in a food processor until smooth. Adarlic, tahini, lemon juice, olive oil and cumin and blend again until allgredients are smooth and well combined. Add extra salt and pepper an

mon juice if required.o serve, spread a thick layer of the carrot hummus over slicedumpernickel bread and top with tomato salsa.


12/25

AKES 16 PIECES

40 g (1 cups) mixed dried fruit (for example, apricots, figs, pears,eaches and apple), roughly chopped

50 g (1 cup) sultanas

40 g can crushed pineapple in natural juice

50 g butterteaspoon mixed spice

teaspoon ground ginger

teaspoon cinnamon

eggs

00 g ( cup) self-raising flour

50 g (1 cups) rolled oatsdried apple rings

tablespoon honey


rease and line a 20 x 30 cm lamington tin.

ace the dried fruit, pineapple and juice, butter and spices in a large

aucepan over a low heat until the butter melts. Allow to cool.

dd the eggs to the cooled fruit mixture and stir well. Add the flour and oand mix until combined.

poon the mixture into the tin and decorate with additional dried applengs brushed with a tablespoon of warmed honey. Bake in the preheateven for 20 minutes. Allow to cool and cut into squares or fingers.


13/25

Roasted pumpkin, labne,beetroot and pesto wrap

ERVES 2

00 g pumpkin, peeled and finely sliced tablespoon extra-virgin olive oil


beetroots, peeled and grated

tablespoon lemon juice

tablespoon flat-leaf parsley, chopped

wholemeal pita breads or mountain bread wrapstablespoons labne

0 g baby spinach

tablespoons pine nuts, toasted

tablespoons pesto


ace pumpkin slices in a single layer on a lined baking tray. Drizzle withe oil and season with salt and pepper. Roast in the preheated oven for012 minutes, until golden brown and cooked through. Set aside to coo

ix the beetroot with the lemon juice and parsley. Season with salt andepper.

o assemble, lay bread out flat and smear a tablespoon of labne down thmiddle of each. Cover the bottom three-quarters of the bread with a singl

yer of pumpkin slices and spread half of the beetroot mix over theumpkin. Top with spinach leaves, scattered pine nuts and small dollops


14/25

f pesto. Roll from the filled edge up towards the empty quarter of theread, taking care to tuck the ingredients in as you go. Cut each roll-up inalf and serve.


15/25

Roasted vegetable, lentiland brown rice salad

ERVES 6

EMON DRESSING

tablespoon lemon juice

teaspoon Dijon mustard

0 ml ( cup) extra-virgin olive oil

a bowl, mix the lemon juice and mustard together. Season with salt aneshly ground black pepper, and whisk in the oil.

eggplant


red capsicum, deseeded and diced into 2 cm squares

carrots, peeled, halved and thickly sliced

zucchini, halved and cut into 2 cm slicesred onion, cut into wedges

tablespoon of extra-virgin olive oil

00 g ( cup) brown rice

00 g tin lentils, drained and rinsed

5 g baby spinach

reheat oven to 180C.ut the eggplants in half and slice to form 1 cm semicircle slices. Sprinkith salt and set aside until juices bead on the surface, for around 20

minutes. Rinse the eggplant and dry well on paper towels or in a colande

oss all the vegetables with the oil, salt and pepper in a baking dish andoast in the preheated oven for 3040 minutes, or until the vegetables arender and golden brown. Set aside to cool.

ace the brown rice in a sauce an. Cover with lent of water and brin


16/25

e boil. Reduce to a simmer, cover and cook for 2030 minutes, or untile rice is tender. Drain and refresh under cold running water.

ix the vegetables, rice, lentils and spinach leaves together.

ress and toss just before serving.


17/25

Spiced chickpea burgers withresh beetroot salsa and saladERVES 4

EETROOT SALSAbeetroots, peeled and grated

tablespoon Dijon mustard

tablespoons lemon juice

tablespoons fresh chives, chopped


ombine the mustard and lemon juice in a small bowl and pour over theeetroot. Stir through the chives and season with salt and pepper.

tablespoons extra-virgin olive oil

onions, sliced

teaspoons ground cumin

teaspoons ground coriander

teaspoon sweet paprika

teaspoon chilli powder

00 g baby spinach


egg


00150 g (11 cups) breadcrumbs


18/25


slices of bread

tomatoes, sliced

mixed salad leaves to serve

eat half of the oil in a large saucepan over a medium heat and add thenion, cumin, coriander, paprika and chilli. Lower the heat and cook for 2

minutes, stirring often, until the onions soften. Add the spinach and cookntil wilted.

ombine the spinach, chickpeas, egg, coriander and enoughreadcrumbs to bring the mixture together. Season to taste. Divide the

mixture into 8 balls and flatten into burger patties.

eat the remaining oil in a heavy-based frying pan over a medium heat

nd cook the burgers until golden brown, approximately 56 minutes onach side.

o assemble, arrange tomato slices and a handful of salad leaves onach piece of bread. Place two hot chickpea burgers on each piece andop with a spoonful of beetroot salsa.


19/25

Moroccan chunky chickpeaand harissa soup

ERVES 4

tablespoon extra-virgin olive oilonion, diced

celery stalks, diced into 1 cm pieces

carrot, diced into 1 cm cubes

nch of saffron (optional)


teaspoon ground corianderteaspoon sweet smoked paprika

teaspoon harissa

50 ml (3 cups) vegetable or chicken stock

25 ml ( cup) tomato puree

00 g can chickpeas, drained and rinsed

20 g can lentils, drained and rinsed cup fresh coriander, chopped

eat the oil in a large heavy-based saucepan over a mediumhigh heat.aut the onion, celery and carrot until softened, for around 56 minutesdd the spices, harissa and saffron, if using, and cook until fragrant, forround 23 minutes. Stir in the stock and tomato puree and bring to theoil. Season, reduce the heat and simmer for 1520 minutes, stirring

ften. Add the chickpeas, lentils and coriander and heat through. Check teasoning and serve hot.


20/25

Moroccan lentil and sweetpotato shepherds pie

ERVES 4


onion, diced

garlic clove, crushed

teaspoons harissa

teaspoon ground coriander


50 g (1 cup) French-style green lentils

50 ml (3 cups) vegetable stock

25 ml ( cup) tomato puree


cup chopped coriander leaves

00 g sweet potatoes, peeled and diced

eat oil in a medium-sized saucepan over a mediumhigh heat and saue onion for 34 minutes. Add the garlic, harissa, coriander and cumin,nd cook for a further 12 minutes, stirring often. Add the lentils, stock anmato puree, and bring to the boil. Reduce the heat and simmer for 45

minutes, stirring occasionally, until the lentils are cooked and the sauce educed. Season to taste and stir through the coriander leaves at the end


o prepare the topping, simmer the sweet potatoes in a saucepan of wantil tender, for about 10 minutes. Drain and mash, then season with salnd pepper.

our the lentil mixture into a 2-litre, deep baking dish. Cover with themashed sweet potato and bake in the preheated oven for 20 minutes, or

ntil crispy and golden brown on top.


21/25

Asian vegetableand soba noodle salad

ERVES 4

SIAN DRESSINGest of 2 limes, grated

0 ml ( cup) lime juice

0 ml ( cup) rice wine vinegar

0 ml ( cup) fish sauce

0 ml ( cup) sweet chilli sauce

ix the lime zest, juice, vinegar and fish sauce. Add the sweet chilli saucend stir to combine. Store in the refrigerator until needed.

70 g soba noodles

bunch broccolini

00 g snow peas

carrot, peeled into long shavings

red capsicum, finely sliced

red cabbage, finely sliced

cup bean sprouts


cup mint leaves (regular or Vietnamese)

spring onions, finely sliced

o re are the salad, brin a ot of water to the boil, add soba noodles


22/25

nd cook until tender, for about 4 minutes. Drain and refresh under coldunning water.

ring another pot of water to the boil, add the broccolini and cook for 1minute. Add the snow peas and boil for a further 12 minutes. Drain andefresh.

ice broccolini and snow peas into long lengths and add to the noodles

ong with the carrot, capsicum, cabbage, bean sprouts, herbs and sprinnions. Pour over enough dressing to coat, toss to combine, and serve.

ou can add 200 g marinated tofu to the salad for extra protein.


23/25

Chilli and soy stir-friedkangaroo with bok choy

ERVES 4

450 g kangaroo sirlointablespoon peanut oil

50 g bok choy

0 ml ( cup) sweet chilli sauce

0 ml ( cup) light soy sauce

spring onions, green top only, finely sliced

teamed rice to serveivide sirloin down the centre into two pieces. Trim any white sinew andice on an angle into 1 cm slices.

eat the peanut oil in a wok over a high heat. Add the kangaroo and stir-fr 1 minute. Add the bok choy, chilli sauce, soy sauce and spring onion.tir well and allow to heat through. Serve with steamed rice.


24/25

Spiced sweet potatoand chickpea pattieswith yoghurt dressing

AKES 8

00 g sweet potato, peeled and diced


spring onions, finely sliced


teaspoon ground corianderteaspoon sweet smoked paprika

egg, lightly beaten

cup wholemeal breadcrumbs

tablespoons flat-leaf parsley, chopped


tablespoons plain flourteaspoons sesame seeds


mon wedges to serve

roccolini to serve

oghurt dressing

mmer the sweet potatoes in a saucepan of water until tender, for abou0 minutes. Drain and mash. Season with salt and pepper.


25/25

ix the spring onions, spices, egg, breadcrumbs, parsley and chickpeasto the mashed sweet potato. Divide the mixture into eight equal portionnd shape into patties approximately 1.5 cm thick.

ombine the flour and sesame seeds on a plate. Roll the patties in theour mixture, shaking off any excess. Heat the oil in a large frying pan ove

medium heat. Saut the patties, in batches if necessary, for 34 minutesn each side until golden brown. Place in a preheated oven to keep warm

erve the patties with yoghurt dressing, lemon wedges and steamedroccolini.

weightloss warrior - how to win the battle within

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