Looking for some nutritious recipes to help you in your weight loss journey? You’ll love this list of healthy recipes from the nutrition team at the Surgical Weight Loss Centre. From snacks to meals, deserts and smoothies; these delicious recipes are easy to follow and jam packed with flavour and goodness!
Two Ingredient Breakfast Pancakes
Ingredients:
2 eggs
1 medium banana
1 tsp organic, coconut oil (to cook with)
Method:
1. In a blender or Nutribullet, blend eggs and banana until well combined.
2. Heat coconut oil in a non-stick fry pan and pour in blended ‘pancake’ ingredients. Cook until small bubbles start to surface, flip and cook on the other side until golden brown.
3 Enjoy with some fresh berries and a small drizzle of organic honey.
Nutrition Information: Calories 165, protein 6g, carbs 12g, sugar 6g.
Serves 2.
Avocado Chocolate Mousse
Ingredients:
1 ripe avocado
¼ cup pure cacao powder
2-3 tbsp organic pure maple syrup
½ cup un-sweetened almond milk
1tsp vanilla extract
Method:
1. Place all ingredients into a blender and blend on high until well combined.
Nutrition Information: 100cal per serve, 2g protein, 6g fat and 3g sugar.
Serves 4.
Banana Pecan Smoothie
Ingredients:
1 cup baby spinach leaves
1 serve of vanilla flavoured protein powder (or Boomers non flavoured)
1 small frozen banana
10 pecans
Tsp of cinnamon
Water
Method:
1. Place all ingredients into a blender or Nutri Bullet, cover with water and blend until smooth. You can add more or less water depending on what consistency you are after.
Serves 2.
Healthy Pureed Veggie Mash
Ingredients:
1 sweet potato
1 brown onion
½ butternut pumpkin
2 zucchinis
1 floret of broccoli
2 carrots
1 tbsp pure butter
1 clove of garlic, crushed
1 tbsp Vegeta powdered stock
Himalayan sea salt and pepper
Method:
1. Peel and roughly chop all veggies and place into a large saucepan.
2. Cover in water and add garlic and Vegeta stock.
3. Bring the veggies to a boil and then allow to simmer until everything is soft.
4. Remove from the heat and strain majority of the water out.
5. Add the tbsp of butter and a good sprinkle of salt and pepper and blend into a puree with a stick blender or food processor.
*For extra flavour add other herbs such as thyme, rosemary, parsley or oregano etc.
Detox Juice
Ingredients:
1 continental cucumber
4-6 celery sticks
Small bunch of parsley
1 cup of spinach leaves
1 lemon (skin removed)
¼ of a pineapple, skin removed and cut into chunks
Method:
1. Put all the ingredients through a juicer.
Should make approximately 600-800ml.
Frittata’s
Great for breakfast, lunch, dinner or even a snack!
Ingredients:
6 free range eggs (organic if possible)
¼ diced red onion
½ diced red capsicum
½ a finely diced zucchini
½ cup diced bacon pieces (fat removed)
½ cup grated cheese
Salt and pepper to taste
Method:
1. Pre-heat oven to 180 degrees.
2. In a non-stick fry pan cook your onion, capsicum and bacon.
3. Transfer to a bowl and allow to cool. Then add your 6 eggs and grated cheese and a good twist of sea salt and pepper.
4. Mix all ingredients together thoroughly and transfer to 6 medium muffin tins (we suggest you line the muffin tin with paper cup cake liners so that the Frittata’s are easy to remove).
5. Cook on 180 degrees for approx 10-15 minutes or until cooked through.
Green Smoothie
One of the best ways to get a big hit of nutrients and vitamins first thing in the mornings is with a smoothie!
Ingredients:
Big handful of organic spinach leaves
½ a frozen banana
½ cup frozen berries
1-2 scoops of protein powder (read the label to check the serving size as each brand can be different)
1 tbsp organic coconut oil or ¼ avocado
A good shake of cinnamon or ¼ – ½ a tsp vanilla paste
Water
Method:
1. Place all the ingredients into a blender and cover with water.
2. Blend on high until the desired consistency is reached. If you prefer a thinner consistency, add more water and blend again.
Note: If you really want to boost your smoothie with some extra goodness, add in a Super Greens or Super Reds powder.
Low Carb Chicken Fried ‘Rice’
Ingredients:
1 small cauliflower, roughly chopped
¾ cup peas
1 tbls coconut oil
500gm free range chicken fillets, diced
1 brown onion, diced
2 rindless shortcut bacon rashers, thinly sliced
2 eggs, lightly scrambled
1 spring onion, thinly sliced
1 tbs Tamari sauce
2-3cm fresh ginger, finely grated
Fresh coriander
Fresh lime
Method:
1. Add cauliflower and broccoli to a food processor and pulse until roughly chopped and resembles rice like consistency.
2. Heat coconut oil in a deep fry pan and brown the onion and chicken.
3. Add the bacon and toss through until cooked. Add the scrambled eggs, cauliflower/broccoli rice, ginger and Tamari sauce. Toss through medium heat for approx. 2-3 minutes.
4. Remove from heat and add fresh coriander and freshly squeezed lime to serve.
Serves 4.
Low Carb Zucchini Bolognaise
Ingredients:
500g organic mince
1 can organic tinned tomatoes
1 brown onion, diced
1 large carrot, grated
2-3 mushrooms, sliced
1 small capsicum, diced
2-3 zucchinis, spiralled (use a veggie spirraler)
1 garlic clove, crushed (use less if you do not want much garlic)
1-2 tbsp preservative free tomato paste
1-2 tbsp preservative free powdered beef stock
½ – ¾ cup of water
Method:
1. In a non-stick, deep based pan add your diced brown onion and garlic. Cook until slightly brown and aromatic.
2. Add in the remaining vegetables apart form the zucchini noodles. Continue to cook until the veggies begin to soften and then add your organic mince. Cover and allow to simmer until the mince is lightly browned.
3. Add tomato paste, beef stock and water and stir through. Leave to simmer for 5-10 minutes and then stir through zucchini noodles and continue to cook for 1-2 minutes.
4. Serve immediately with a sprinkle of sea salt and pepper (small amount of parmesan cheese optional).