We dared JCN nutritionist Mike to make a savoury oats dish ( Cause I just can’t get my head around it 😂) buuuuut look at it! He reckons it’s bloody good!!–Mike’s recipe:Ingredients:Oats – carb portionStockEggs – protein portion–Recipe:Cook oats in stock until desired consistency is reached (use 2:1 ratio stock:oats). Once cooked place into a […]
JCN Approved Shopping List – NZ products: In a hot non stick pan – use a light spray of oil and cook your egg ( you can have your light fried OR scrambled, either are delicious ). Lightly toast your muffin, and assemble with your ham, cheese and sauce. Finish with egg – top with […]
INGREDIENTS 1 ripe med banana 2 whole eggs 1.5 TBS (20g) coconut flour ¼ tsp baking powder 1 serve sweetener 50g berries Sugar-free maple syrup METHOD Mash banana and eggs with a fork until well combined. Add coconut flour, baking powder and sweetener. Cook in a good non-stick fry pan or use spray oil. Add […]
INGREIDENTS Banana 1 egg 15g protein powder ¼ teaspoon baking powder 50g berries Sugar-free maple syrup METHOD Blend the first four ingredients together to achieve a cake batter consistency. Cook in a good non-stick frying pan, when your mixture starts to bubble flip the pancake for 1minute and top with berries and maple syrup. […]
Do you have a smoothie option on your plan? Chances are you have all the staples to get creative to make one all your need is: Berries Banana Protein Water or unsweetened nut milk Pop all ingredients into a blender until smooth.
Ingredients Eggs Vegetables – Mushrooms, red onion, capsicum, cherry tomatoes, spinach are great fillings Seasoning; salt, pepper – you can add others such as basil, oregano, garlic salt or paprika – whatever works for you! Spray oil Toast Method Start by chopping your vegetables – TIP the thinner you slice the quicker they will cook. […]
Ingredients: Oats Protein Fruit Method Add your oat portion to a microwave safe bowl. Top with enough water to cover the oats, cover and rest for 2-3 minute. Add 50mls more water so you just cover the oats, cook on high for 1-3 minutes. Remove and stir in protein last and add your fruit.
Ingredients: Oats 40grams grated apple 150ml unsweetened almond milk Unsweetened yoghurt 1/2 a squeezed lemons juice 1/2 teaspoon chopped almonds Method Mix all of the ingredients together and place into a jar. Leave to set in the fridge overnight. These are great made in bulk for busy mornings.
Ingredients: Spray oil 1/4 tsp curry powder Salt & pepper to taste Eggs 1 Tomato Fresh coriander Toast Method In a bowl whisk your eggs and season with salt and pepper. Heat pan with oil when the pan is hot add curry powder, cook for 30-60 seconds then quickly add egg mixture. Cook eggs over […]
Ingredients Red Onion Garlic Kale or Spinach Broccoli 20ml Milk Chilli Flakes Salt & Pepper (to taste) Eggs Bread Spray Oil Method Heat the oven to 180°C. Using a rolling pin roll each slice of bread. Using spray oil grease a muffin tin, line the tin with the thin-bread. Crack and whisk your eggs […]