INGREDIENTS:

1 x 125g can chickpeas

1 x 125g can corn kernels

1 x 125g can diced capsicum

1 x 125g can Four Bean Mix

1/2 teaspoon olive oil

1/4 teaspoon apple cider vinegar

pinch of coriander spice

pinch of chilli flakes spice

sprinkle of slivered almonds

UTENSILS:

Bowl

Spoon

Measuring spoons

Measuring cup/jug

Can opener if needed

 

HOW TO:

Open all four cans and drain liquid using lid

Place canned ingredients into bowl and mix through

Into the measuring cup/jug – pour olive oil and apple cider vinegar

Into the measuring cup/jug – sprinkle a pinch of coriander leaves and chilli flakes

Mix jug ingredients together and pour over ingredients in bowl

Mix everything through and sprinkle with slivered almonds on top

 

HINT:

You can use other canned vegetables such as green beans or peas

Spices are cheap and versatile and add flavour – use whatever spices you like

If using larger cans – Left over salad can be stored in an airtight container in the fridge for the next day.  Leave almonds out and add them just before consumption

 

INGREDIENTS:

2 cups boiling water

1 x chicken stock cube

1 x 150g packet udon or ramen noodles

1 tablespoon/soup spoon soy sauce

1 x 125g can corn kernels

50g/quarter packet of firm flavoured tofu (I like honey/soy) – cut into bite sized cubes

1 x stem shallot/spring onion – green part sliced into small pieces

UTENSILS

Kettle

4 cup measuring jug

Soup spoon

Knife

Bowl

HOW TO:

Boil water in the kettle

Once boiled – pour water into the jug and add in stock cube stirring until dissolved

Add noodles and allow to seperate – usually takes a minute or so

Add soy sauce

Drain corn kernels using lid of the can and add kernels to jug

Stir ingredients

Add tofu

Stir through again

Pour into bowl and sprinkle with shallots

HINT:

If you don’t have shallots at hand or you feel it’s a waste buying a bunch, use coriander/chilli flakes from your spice rack (check out cheap cheats)

Sometimes I eat from the jug – minimises washing up

You can reheat soup in the microwave for later if desired

 

Ingredients:

1 small / 270ml tin of coconut cream

1 teaspoon honey

1/4 cup vanilla protein powder

1/4 cup vanilla Sustagen powder

1/2 cup desiccated coconut

70g – about a 1/4 packet of plain sweet biscuits – eg. marie biscuits – crushed – see hint below

20g – about a handful of crushed macadamia nuts – see hint below

Extra desiccated coconut – enough to cover a flat tray

Utensils:

microwave

wooden spoon

2 x flat tray

large/microwave safe measuring jug – 4 cup jug is good

soup/dessert spoon

1 x large zip lock bag

plastic wrap

How to:

Place biscuits and macadamia nuts into zip lock bag and seal.  Using the wooden spoon, smash the biscuits and nuts to a crushed consistency.

Shake tin of coconut cream, open and pour into measuring jug.  Place jug in microwave and heat for 1 minute.

Stir with soup/dessert spoon.

Into the jug, add protein powder and honey, stir again, then add Sustagen powder and coconut, stir again.

Next add the crushed biscuit/nut mixture and stir until all ingredients are mixed through.

Place plastic wrap over the jug and place in the fridge for at least 3 hours – overnight is best.

When mixture is ready – a pliable consistency,  sprinkle extra coconut on flat tray.

Grab spoonfuls of mixture with the soup/dessert spoon, roll into balls, then roll around in the coconut and place on clean flat tray.

Place in fridge overnight.  Ready for an on the go breakfast or any time for that matter.  Store in the fridge.

Hint:

You can smash the biscuit/nut mixture into larger pieces if you like.  This will add texture to the balls if they are roughly crushed.

I sometimes use Sustagen Dutch chocolate flavour in place of vanilla.  Tastes great too.

Nuts can be expensive. If you don’t want to use nuts due to allergies or expense, you can replace them with extra biscuits or other crunchy substitutes.  eg. seeds

Sustagen powder can be found in most supermarkets, usually where you find tea/coffee/hot chocolate, and is a great way to add nutrients.

 

Ingredients:

250ml coconut water

1/2 chopped mango – fresh or frozen

1/2 banana – fresh or frozen

25ml lemon juice

1 tiny drop of vanilla essence

1 tablespoon vanilla protein powder

Utensils:

Blender

Knife

Measuring cup

Tablespoon

How to:

Place all ingredients into blender and blend until smooth

Hint:

You can use fresh or frozen fruit, but I find ready made chopped and frozen fruits add a creamy texture to the smoothie and can be stored in reusable zip lock bags in the freezer ready for use.

Freshly squeezed lemon juice is best, but you can also use lemon juice from a bottle.  This is usually found in the salad dressing section of the supermarket.

Ingredients:

1 apple of your choice

1 teaspoon water

1/2 teaspoon lemon juice

1 drop of vanilla essence

sprinkle of cinnamon

2 tablespoons muesli/granola of your choice

1 tablespoon vanilla yoghurt

Utensils:

Microwave

Knife

Peeler

Measuring spoon

Dessert spoon

Microwave safe mug

How to:

Peel apple

Cut apple into quarters and remove core

Further chop apple into similar sized cubes approximately 2cm x 2cm

Place apple cubes into microwave safe mug

Add water and lemon juice

Place mug into microwave for 1 minute

Remove from microwave and add vanilla essence and cinnamon

Stir ingredients together

Place mug back into microwave for 30 seconds

Remove from microwave and allow to cool slightly

Add muesli/granola

Add vanilla yoghurt and an additional sprinkle of cinnamon

Hint:

Microwave times vary, so use the 1 minute and 30 seconds as a guide.

Apple pieces should be soft to bite into, but not mushy.