Cottage Cheese and Melon ( Breakfast recipe )

Protein

Week 1: low fat 1 Vanilla Ketoslim sachet, 270g of Cottage or Cream Cheese

Week 2 onwards: 1 Vanilla Ketoslim sachet onwards: 1 palm of Cottage Cheese

Low GI Carbohydrates
½ a small Rockmelon or Honey Dew Melon
(Note total edible melon should approximate ½ a cup)

Method:
Scoop seeds from melon half
In a small bowl mix Ketoslim protein powder with Cottage/Cream cheese
Place cottage cheese in hollowed melon and serve

Sausage Rissoles

Protein
Week 1: 90g of Gluten-free Sausage Meat
2 whole eggs

Week 2 onwards: 1 palm of Gluten-free Sausage Meat
1 whole egg

Low GI Carbohydrates
1 cup of diced onion, capsicum and mushrooms
Chinese five spice
Pepper

Method:
Mix sausage meat, eggs, low GI carbohydrates, Chinese five spice (to taste) and pepper (to taste) in a large mixing bowl
Roll sausage into rissoles and refrigerate for 1 hour (or overnight)
Spray non-stick frypan with olive oil cooking spray
Cooks rissoles in frypan until golden brown and serve

Protein
Week 1: 200g of cold cooked chicken, lamb or pork or beef

Week 2 onwards: 1½ palms of cold cooked chicken, lamb or pork or beef

Low GI Carbohydrates
1 cupful finely shredded fresh spinach
½ tps. minced hot chillis (adjust to preferred taste)
½ tps. minced ginger
2 tbs. water
1 tbs. no-wheat Tamari sauce
½ tsp. cumin
½ tsp. curry powder
2 tsp. finely chopped cilantro (coriander)
Lemon juice
1 tsp. sesame seeds

Method:
Wash fresh spinach thoroughly, shred the leaves (no stalks), then wilt in a pot of hot water
Drain and set aside - 1 cupful
Coat skillet pan with olive oil cooking spray
Heat the pan, then add cumin, Tamari, chillies, ginger, water and curry powder
Quickly mix and then add the diced cold meat, tossing quickly over high heat
Add the cilantro and cooled spinach, keep tossing until evenly mixed with spices
Serve and garnish with sprinkled sesame seeds and a squeeze of lemon juice

Chicken Vegetable Curry ( Lunch / Dinner recipe )

Protein
Week 1: 200g of Skinless chicken or turkey breast (beef or lamb)

Week 2 onwards: 1½ palms of Skinless chicken or turkey breast (beef or lamb)

Low GI Carbohydrates
1 cup of mixed raw vegetables: cauliflower, zucchini and broccoli
Traditional curry powder
Sea salt and pepper to taste
Dried basil
Dried parsley
Dried nutmeg

Method:
Spray coat chicken breast with olive oil cooking spray
Sprinkle with traditional curry powder, sea salt and pepper
Wrap inside alfoil and bake in hot oven for up to 20 minutes, until cooked
In a food processor, process all vegetables together until fluffy
Place vegetables in a bowl and spray coat with olive oil cooking spray (until they bind together)
Then place vegetable mixture onto a piece of alfoil
Sprinkle with dried basil, parsley and a pinch of nutmeg
Carefully bring up edges of alfoil and fold into packet securely, but leave a little airspace inside
Place vegetable packet in oven next to chicken parcel and cook (approx. 15 minutes)
(Grate or chop vegetables finely, if no food processor available

Fish and Sesame Mushrooms

Protein
Week 1: 230g of Perch fish (or other white fish) cleaned
1 whole egg

Weeks 2 onwards: 1 palm of Perch fish (or other white fish) cleaned
1 whole egg (1 serve)

Fish Marinade
1 tsp. sesame oil
½ tsp. onion powder
1 kaffir lime leaf (remove rib and cut finely)
1 sprig thyme
Sea salt
Cracked pepper
Water

Method:
Marinate the fish in a dish containing all the ingredients above for (30min -1 hr)
Remove the fish from the marinade
Grill under preheated grill (approximately 5-10 min each side), baste with a little marinade

Low GI Carbohydrates:
Sprinkling Italian herbs
1 cup button mushrooms, finely chopped
Sea salt
Garnish with toasted sesame seeds and fresh chopped chives

Method:
Beat egg with Italian herbs and sea salt
Add mushroom to the egg mixture
Spray non-stick pan with olive oil cooking spray
Heat pan, then add mushroom mix
Stir occasionally to avoid burning
When ready, sprinkle with toasted sesame seeds, chopped chives and serve with fish

Lamb Cutlets with Vegetables ( Lunch / Dinner recipe )

Protein
Week 1: 200g of lean lamb cutlets (or beef or veal cutlets)

Week 2 onwards: 1½ palms of lean lamb cutlets (or beef or veal cutlets)

Low GI Carbohydrates
1 cup cauliflower and broccoli florets
1 tsp. Worcestershire sauce
½ tsp. tarragon vinegar
¼ tsp. onion powder
¼ tsp. French mustard
2 tbs. water
Sea salt and freshly ground pepper
Fresh chopped parsley and chives
1 tsp. slivered almonds

Method:
Steam cauliflower and broccoli florets on low heat, until tender
Mix Worcestershire sauce, vinegar, onion, mustard, sea salt and pepper with water
Baste each side of the cutlet with sauce mixture
Then coat each side lightly with olive oil cooking spray
Place under preheated griller and grill each side until cooked
Serve with steamed vegetables and garnish of freshly chopped parsley, chives and slivered almonds

Meat Loaf

Ingredients:
Week 1: 220g of minced lean beef (or 160g of lamb, chicken, turkey, veal)
1whole egg

Week 2 onwards: 1palm of minced lean beef (or lamb, chicken, turkey, veal)
1whole egg

Low GI Carbohydrates
1 cup mixture of tomato, onion, mushrooms, capsicum finely chopped
2 tbs. Worcestershire sauce
Onion salt and cracked pepper to taste
Italian pizza herbs
Sweet paprika
Freshly chopped Italian parsley and chives

Method:
Combine beef, egg, Worcestershire sauce, a sprinkling of onion salt, pepper, paprika and Italian pizza herbs in a large bowl
Mix well and then mould into loaf shape and wrap in alfoil
Bake in moderate oven until cooked through
Spray coat frypan with Olive oil cooking oil
Sauté onion, mushrooms, tomato and capsicum
When cooked, sprinkle with freshly chopped Italian parsley and chives
Serve over loaf

Mozzarella, Eggplant and Sun Dried Tomato ( Lunch / Dinner recipe )

Protein
Week 1: 200g of grated Mozzarella

Week 2 onwards: onwards 1½ palms of grated Mozzarella

Low GI Carbohydrates
2/3 cup eggplant, cut into round slices
1 tsp. garlic, minced
1/3 cup sun dried tomatoes, chopped
1 tbs. sage, chopped
fresh chopped basil

Method:
Spray coat both sides of eggplant with Olive oil cooking spray
Brush both sides with minced garlic
Place eggplant on an oven tray under preheated griller and cook for two minutes or until golden brown (each side)
Then lay eggplant rounds into shallow casserole and sprinkle each round with sage, sun dried tomatoes and Mozzarella
Return to griller and cook for two minutes or until golden brown
Garnish with fresh chopped basil

Protein
Week 1: 200 g of lean turkey (or chicken, lamb) cutlets

Week 2 onwards: 1½ palms of lean turkey (or chicken, lamb) cutlets

Low GI Carbohydrates
1 cup finely shredded cabbage (Savoy)
2 finely sliced shallots
1 clove garlic, crushed
¼ tsp. minced ginger
¼ tsp. ground cumin
¼ tsp. Garam Marsala (herbs)
¼ tsp. fennel seeds
¼ chilli, chopped very finely
Sea salt and pepper to taste

Method:
Spray coat turkey cutlets with olive oil cooking spray
Sprinkle with sea salt and pepper to taste
Place under preheated griller and cook both sides
Spray coat non-stick pan with olive oil cooking spray
Heat pan, add the spices and cook a few seconds before adding shallots
Sauté for a few minutes then add the shredded cabbage
Cook on high heat for a minute whilst stirring quickly, then reduce the heat to low
Continue to cook until the cabbage has wilted and has been thoroughly coated with spice mixture (you may need to add a little water to moisten)
Serve with chicken

Protein
Week 1: 90g of canned Tuna, water packed
(Note: Pour water away before weighing Tuna)
1 whole egg

Week 2 onwards: 1 palm of canned Tuna, water packed
1 whole egg

Low GI Carbohydrates
1 cup of mixed salad vegetables
Shredded lettuce
Celery
Shallots
Parsley
Thinly sliced mushrooms
1 tsp. Sesame seeds
1 squeeze of Lemon Juice
French herbs
Pepper

Method:
Dry fry sesame seeds until lightly browned, then place aside to cool
Break-up tuna in a small mixing bowl
Add egg and pepper (to taste) and mix thoroughly
Spray non-stick frypan with olive oil cooking spray
Cook tuna over moderate heat for 8-10 minutes
Stir frequently, breaking up larger clumps until tuna is light golden brown and flaky. Set aside to cool
Prepare salad in a small bowl. Lightly spray with olive oil and add squeeze of lemon juice and a sprinkling of French herbs
Gently toss cooled flaky tuna through salad and sprinkle with toasted sesame seeds

Protein
Week 1: 90g Cream or cottage cheese, low fat
150g Tuna or Salmon canned, water packed

Week 2 onwards: ½ palm Cream or cottage cheese, low fat
1 palm Tuna or Salmon canned, water packed

Low GI Carbohydrates
2 large Celery sticks, stringed
3 tsp. Nut meal (linseed, sunflower, almonds - LSA)
Garnish with fresh chopped parsley and chives

Method:
Trim celery sticks
Mix cheese with strained tuna or salmon, parsley and chives
Fill cavity of celery sticks with mixture
Sprinkle nut meal on top and press into filling
Cut sticks into small lengths and serve.

Keto-Cake

Ingredients: 6 egg whites
2 egg yolks
2 1/2 tsp baking powder
4 packets Ketoslim (mocha)
100 g almond meal
1 cup Splenda granules (sugar substitute - buy in supermarkets)
A pinch of sea salt
2 tablespoons of cocoa
A pinch of cinnamon
1/2 cup of boiling water
1/2 cup of olive oil
1 teaspoon of vanilla essence or 1 tablespoon of imitation vanilla

Method:
Preheat oven to 180 degrees Celsius. Separate whites and beat until stiff. Combine 2 1/2 teaspoons of baking powder, Ketoslim, almond meal, splenda, salt, cocoa & cinnamon in a large bowl. Make a well in the centre, add yolks, oil, vanilla and boiling water. Beat until smooth. Fold this mixture into the stiffly beaten whites. Pour into square 21 cm X 21 cm cake tin and bake at 180 degrees Celcius for 40 minutes. Cool in tin, then cut in to squares.