LET’S GET INTO THE SUMMER SWING OF THINGS 

Thai summer salad

Take a trip to Thailand! Say “Sawasdee” to this delicious summer salad!

FULL RECIPE HERE

Serves 2 

Carbohydrates
– Rice Noodles (carb portion – same as pasta)/ Konjac noodles (low carb option)
 
Vegetables
– Cucumber
– Fresh Corriander 
– Fresh Mint
– Red onion 
– Capsicum 
– Peanuts (10g)
 
Protein
– Beef ( Prepd or lean steak ) 
 
Dressing
– Sesame oil (1 tsp)
– Lime 
– Chilli 
– Ginger 
– Soy sauce (2 Tbsp)
 
Cut your vegetables into strips and prepare your dressing separately. If you are preparing your own protein slice into strips and cook in a hot pan with a spray of oil and salt and pepper. Set aside to cool. OR use our prepared Prep’d beef rump.
 
If you are using rice prepare as normal OR for a time saver use Prep’d edamame rice.  If you are using Konjac noodles – boil and soak noodles until soft.
 
Once you have all your staples combine into a bowl and dress with your Thai dressing.

watermelon crusher

Crush sweet cravings with this refreshing drop!

 

FULL RECIPE HERE
After a refreshing, delicious and low cal drink for summer? Try our JCN Watermelon crusher, the most simple drink ever, but super yummy if we do say so ourselves!⁠
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Simply blend a big handful of ice with watermelon, squeeze of lime juice and mint. You could also try using passionfruits instead of mint.⁠

KOMBUCHA POPS

‘STICK’ TO HEALTHY HABITS!

FULL RECIPE HERE


Ingredients

1 888ml Bottle of Good Buzz Raspberry and Lemon Bottle

80-90g raspberries

1 small lemon zest

Equipment

Ice block mould

Ice block sticks – if not provided with your moulds

  1. Pour Kombucha into a 4-6 serve popsicle mould. Leave about 2-3cm at the top.
  2. Drop in whole or sliced berries. This will push the kombucha closer to the top.
  3. Grate lemon zest (skin) on top. Mix gently with a spoon.
  4. Provided sticks – add on top. Place in Freezer overnight.
  5. Your own sticks – freeze ice blocks for 1-2 hours until firm, place in sticks, then place back in the freezer to freeze overnight.

Enjoy!

AMBROSIA

FAST. EASY. HITS THE MACROS & TASTE BUDS!

FULL RECIPE HERE

800-950g (1 tub) Plain flavoured Anchor Protein Plus OR Kalo yoghurt – Kalo has a thicker texture

500ml Medowfresh lite cream

100g berries – fresh or frozen (thawed)

50g double d sugar-free marshmallows – chopped or whole if you prefer

100g plain 70% or greater dark chocolate – any brand but good quality is best

  1. Chop up berries, sugar free marshmallows and chocolate
  2. Pour yoghurt into large serving bowl
  3. While cream until it reaches a soft peak
  4. Gently fold cream into yoghurt – 1/3 at a time
  5. Until well combined, fold in your fruit, marshmallows and chocolate
  6. Chill for at least 3hrs

Serves: 10

Calories: 200     P = 10g F = 12g C = 12g

OPTIONAL: can use flavoured yogurt OR flavoured chocolate OR use 60-70g Graze skinny dipped chocolate almonds OR use other seasonal fruits

MORE RECIPES…..

QUICK & EASY FRIED RICE

FOR THOSE “FEED ME NOW” MOMENTS

FULL RECIPE HERE

Ingredients:

  • Microwave Rice – carb portion
  • 1 whole egg + 1/2 portion of leftover cooked chicken
  • Vege of your choice – our classics would be spinach, cabbage, carrot, onion, garlic and bok choy
  • 1 tsp sesame oil
  • Seasonings – 1 tbsp light soy sauce, 1tsp dark soy sauce

Recipe: Start by preparing all the veg and getting all your ingredients ready.Heat a non-stick pan or wok over high heat and pour in sesame oil. Crack in one egg stir until scrambled then add leftover chicken and toss through. Move to one side and add veg and stir fry for 1-2mins before combining with the egg & chicken. Move everything back to one side then add microwave rice break apart and start to toss everything together. Add in the seasoning sauces toss to combine and stirfry for a further 30sec-1min before taking off the heat. 

Top with any herbs or finely chopped spring onions and serve.

Chicken & Potato Curry

GREAT OPTION FOR PRE-PREPARING 

FULL RECIPE HERE

Ingredients:

  • Chicken – protein portion
  • Potato – carb portion
  • Vege – 1/2 brown onion, 1 large tomato, 1/2 can crushed tomatoes in a can, cauliflower, peas
  • 1 tsp olive oil
  • Seasonings – 1 tbsp ginger garlic paste, 1 tsp cumin seeds, 1 tsp ground coriander, 1 tsp paprika, 1/2 tsp chilli powder, 1/2 tsp turmeric, 1 tsp garam masala, 1 tsp dried oregano, salt & pepper to taste

Recipe: Preheat oven to 200 degrees on fan bake. Place a non-stick pan over high heat and add oil. Add the cumin seeds, onion and ginger/garlic paste, stir and cook until onions have softened. Add in the remaining spices, stir and cook for a further minute before adding in the crushed tomatoes. Reduce the heat and simmer for 5minutes.Meanwhile, prepare chicken and potatoes and vegetables by cutting into similar sized chunks.Transfer these to a large oven/baking tray then add the tomato/spice mixture and combine well. Cook for 30-40mins then remove from the oven and give a quick stir. Change the oven from bake to grill and turn up the heat to max. Place the oven tray back under the grill for a further 10-15mins or until potatoes are cooked through. Garnish with fresh coriander or mint and adjust seasonings with extra salt, pepper and garam masala as required.

JCN PIZZAS

FAST & EASY

PIZZAS COMBOS

Ingredients:

  • Farrahs wrap or Gerry’s gluten free wrap
  • 25g Sauce for your base – JCN Sauce refference here
  • Sliced Mushrooms
  • Spinach
  • Chopped Onions 
  • Capsicum
  • Protein –  Chicken, Tofu, Beef or Seafood
  • Cheese – allocated amount in your plan

Recipe: Top your pizzas with your base sauce and all your toppings – bake in oven at 180 degrees for 15minutes until golden 

JCN Favourite combs include:

  • Chicken and Plum; Wrap based with barkers plum sauce topped with shreded chicken, red onion, spinach and sprinkle of shaved almonds.
  • Barbeque Beef Pizza; Wrap based with barkers barbeque sauce topped with  lean steak sliced thinly, mushrooms and onion.
  • Vego Vibes; Wrap based with barkers tomato & capsicum, topped with sliced tomato, mushrooms, onion and fresh basil.

 

NACHOS

Ingredients:

  • Wholemeal pita bread / or Farrahs, Gerry’s Wrap
  • 2 T garlic & herb salt
  • Lean beef mince, chicken mince or black beans
  • Capsicums (any colour), diced
  • ½ pkt New World Brand taco seasoning  
  • 1 t smoked paprika (can add more to desired taste)
  • 2/3 c water
  • 1 tomato, diced
  • 50g cottage cheese / Greek natural unsweetened yoghurt

Recipe: Cut the pita/ wraps  into triangles to make ‘chips’ and season with garlic and herb salt. Bake for 10 minutes at 180 degrees until crisp. In a non-stick frying pan, brown mince. Add capsicum, taco seasoning, paprika, water and simmer for 5 minutes. When the sauce has thickened serve on pita bread chips and top with cottage cheese and diced tomato.

Try adding your favourite vegetables to the mince mix as it is a great way to increase your vegetable intake. Broccoli and courgettes are two of our favourites! 

 

 Home-made Burgers

THAI CHICKEN BURGER

Ingredients:

  • Chicken mince
  • ½ bunch of coriander leaves, roughly chopped
  • 2 t of garlic, crushed
  • 1 t of fish sauce  
  • 2 red chillies, seeds removed, diced
  • 1 t stevia
  • 4 spring onions, finely sliced

Mix all ingredients together and form into patties. Either fry in a non-stick pan until cooked through or bake in the oven.

Our recommended burger partners: Stack with  fresh cos lettuce, tomato, red onion and JCN approved yoghurt dip ( see here for other JCN approved sauce options )  

HOKI FISH BURGER

Ingredients:

  • Wholemeal pita breads
  • Hoki (fresh or frozen)
  • 2 t each rock salt, garlic powder, chilli and lime seasoning
  • Salt and pepper
  • 2 t smoked paprika

Coat your fish in your spices and either fry in a non-stick pan until cooked through or bake in the oven.

Our recommended burger partners: Stack with  fresh cos lettuce, tomato, red onion and JCN approved yoghurt dip ( see here for other JCN approved sauce options )  

BEEF'D UP BURGER

Ingredients:

  • Mince
  • 1 clove garlic, crushed
  • ½ medium onion, diced
  • ½ t salt
  • ¼ t pepper
  • 1 T each finely chopped fresh
  • 1 1/2 t each ground paprika
  • ¼ t cayenne pepper

Mix all ingredients together and form into patties. Either fry in a non-stick pan until cooked through or bake in the oven.

Our recommended burger partners: Stack with  fresh cos lettuce, tomato, red onion, american mustard and JCN approved tomato sauce ( see here for other JCN approved sauce options )  

VEGETARIAN BURGER

Ingredients:

Spiced Tofu:

  • Firm Tofu (protein portion, pressed overnight, then slice in half)
  • 1 heaped tsp onion powder 
  • 1 heaped tsp smoked paprika
  • 1 tsp ground cumin 
  • 1/4 tsp chili powder
  • 1 tsp minced garlic
  • 1 tsp Worcester sauce

 

Basting Sauce:

  • 1/2 tsp minced garlic 
  • 25mls Nandos Periperi sauce
  • 1 tsp mild American mustard

 

Recipe: Rub tofu with spices and set a side. In a small dish mix sauce ingredients together and gather salad ingredients ready on a chopping board. 

Heat grill or fry pan on high, spray with cooking spray and sear one side of the tofu for 2-3 minutes. Flip then baste the cooked side with pre-made Periperi sauce. After another 2-3 minutes, flip and baste. Repeat this step once more then add halloumi on top over the tofu, cover with a lid and let halloumi start to melt. 

Remove tofu from the pan and re spray with oil and add in the burger bun. Toast in the same pan as tofu was in until crispy.  Assemble burger by adding the salad ingredients to the bun and top with the tofu/halloumi and any left over basting sauce. 

Our recommended burger partners:

  • Burger Bun (carb portion)
  • Leafy greens/salad (cos, rocket, iceberg etc.)
  • 2 slices tomato
  • 1/4 red onion finely sliced
  • 2-3 slices pickled cucumber OR fresh cucumber
  • Halloumi (fat portion)