Ingredients

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• ½ to 1 ripe avocado (or 3-4 pieces of frozen avocado)

• 2 teaspoons of cocoa

• 1-2 scoops of the carbohydrate-free protein of your choice

• 1 teaspoon of peanut butter

• 1 tablespoon of chia seeds (or flax)

• 1.5 cups of almond (or coconut/cashew) milk (or water)

• A pinch of cinnamon

 

Preparation

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1. Combine all the ingredients in a mixer and mix. Add or remove liquid according to the desired texture.

Ingredients

 

• 4-6 egg whites

• 1-2 whole eggs

• Vegetables of your choice: peppers, diced tomatoes, onions

• Cheese if authorized: Allegro for example

• All other authorized ingredients and relevant when preparing an omelet

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Preparation

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1. Mix all the ingredients.

2. Separate equally in muffin cups greased beforehand with coconut oil

3. Heat in the oven at 350 degrees until cooked through.

Ingredients

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• 4 egg whites

• 1 egg

• ½ - 1 scoop of carbohydrate-free protein of your choice

• ¼ cup of almond flour

• ½ - 1 cup of berries in your mixture or as a garnish

• ½ cup of Greek yogurt as topping (optional)

 

Preparation

 

1. Mix all the ingredients together

2. Oil your baking sheet with coconut oil

3. Place the mixture on your baking sheet

4. When bubbles appear, turn over for a few seconds and serve

5. Add the garnish and the Greek yogurt on top

 

Clarifications

 

You can use other toppings of your choice such as natural nut butter and/or coconut oil.

Ingredients - pancake

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• 1/2 ripe banana, mashed

• 1/2 banana cut into rings

• 1 scoop of carbohydrate-free chocolate protein powder of your choice

• 1 tablespoon of unsweetened cocoa powder

• 1 tablespoon of PB2 (or natural peanut butter)

• 1 tablespoon of coconut flour

• 1/3 cup of liquid egg whites

• 1/3 cup of almond milk

• 1/2 teaspoon of baking powder
   

Ingredients - topping

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• 2 tablespoons of 0% Greek yogurt

• 1 tablespoon of PB2 (or natural peanut butter)

• 2 tablespoons of unsweetened almond milk

• 1/2 teaspoon of stevia (or monk fruit sugar extract or coconut palm sugar)

• Unsweetened chocolate chips (your choice)

 

Preparation

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1. Mash 1/2 banana with a fork to make a puree.

2. Mix the remaining base ingredients and whisk with a hand mixer.

3. Spray a pan with non-stick coating (coconut oil) and heat the stove over medium heat. Pour the mixture over the pan into 4 medium-sized pancakes.

4. Cook 2-3 minutes, or until the pancakes are lightly toasted, turn and cook on the other side for another 2-3 minutes.

5. While the pancakes are cooking, whisk together the ingredients for the topping with a hand mixer.

6. Once the pancakes are cooked, spoon the topping over each pancake and stack the pancakes on top of each other.

7. Garnish with the remaining banana slices and / or the dark chocolate chips.

Ingrédients

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• 1 medium zucchini, grated

• 500 g / 1.1 lb ground turkey meat (I used 2% fat turkey mince)

• ¼ brown or white onion, finely diced

• 3 large cloves of garlic, grated or finely diced

• 2 tablespoons chopped fresh coriander/cilantro

• 1 teaspoon cumin powder

• 1 teaspoon onion powder (optional but very nice)

• ⅔ teaspoon sea salt

• 2 tablespoons hot sauce (I used Frank’s Original)

• A pinch of pepper

• 1 egg (can be omitted)

• For cooking: parchment paper, coconut oil or avocado oil

 

Preparation

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1. Preheat the oven to 210 C / 410 F.

2. Using your hands, squeeze out the juices from the grated zucchini into a sink (or into a cup so you can use it in a smoothie later). Return the grated flesh to a mixing bowl. 

3. Add the rest of the ingredients, including the egg if using, and mix everything really well so the flavours and ingredients are well incorporated (I used my hands to do this).

4. Place a piece of parchment/baking paper over a flat oven tray/sheet pan. Grease lightly with a dash of coconut oil (this is optional if you have non-stick paper). 

5. Wet your hands and roll the meat mixture into medium-size balls (a little smaller than a table tennis ball). Place on the tray, spaced out evenly (don’t overcrowd the tray). 

6. Drizzle each meatball with a few drops of the hot sauce.

7. Place the tray in the oven (make sure it’s hot!) on the middle shelf. Bake for 18-20 minutes. 

Ingredients

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• Lettuce leaves

• 1/2 cup of vegetables of your choice (peppers, zucchini, mushrooms, onions, diced tomatoes, shallots)

• 3 egg whites

• 2 eggs

• 2 fingers of allegro cheese, diced

• 1 tablespoon of salsa or 1 teaspoon of Dijon mustard or Vegenaise (IGA) as a condiment

• 1 teaspoon of coconut oil

• 1/4 sliced avocado

 

Preparation

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1. Make an omelet with the eggs, egg whites and cheese.

2. Cook the vegetables in a pan with the coconut oil.

3. Open a lettuce leaf and add the omelet, vegetables and avocado slices.

4. Finally add the selection of condiment.

5. Roll up the lettuce and cut in half.