Body Transformation

Let’s start with some great meals

Today is your fist day and just to help you ease into it there are three great items on the menu.

Breakfast is a simple task but a really tasty start to the day. If you do not have a blender you can just pop the nuts and flaxseed in a bag and crush them with a rolling pin.

Lunch gets even better. This is a salad we return to over and over again as a back-up meal when time is tight.

As for dinner, these burgers are tough to beat anywhere. The flavours are fantastic, and get even better with a few extra jalapeños and gherkins. The sweet potato pancakes can be time consuming so preparing these the night before will save time.

How did you do on your meal prep yesterday? Hopefully you have got yourself a few days in front and you are not feeling rushed.

CFI Kitchen – Chef’s Salad

CFI Kitchen – Chef’s Salad

MONDAY

Breakfast – No Oat ‘Oatmeal’  & Bacon

Makes breakfast for two. Approximate cooking time: 15 minutes.

Ingredients 

  • 1/4 cup walnuts

  • 1/4 cup pecans

  • 2 tbs ground flax seed 

  • 1/2-1 tsp ground cinnamon 

  • Dash of freshly ground nutmeg 

  • 1/4 tsp ground ginger 

  • 1 tbs almond butter 

  • 1 banana, mashed 

  • 3 eggs 

  • 1/4 cup unsweetened almond milk (add more if desired) 

  • 2 tsp pumpkin seeds

  • 1 handful of fresh berries (optional)

Instructions

  1. Add walnuts, pecans, flax seed, and spices to a food processor and pulse mixture to a course grain (make sure to stop before it is ground into a powder). Set aside. 

  2. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard. 

  3. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well. 

  4. Stir in the course nut mixture. 

  5. In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency; this should only take a few minutes. Stir frequently. 

  6. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.

Serving instructions

  • Add the two rashers of bacon each to side of the plate.

Lunch – Chef's Salad

Makes two salads. Approximate cooking time: 15-30 minutes. 

Ingredients 

  • 4 eggs, hard-boiled, halved

  • 1 head of lettuce

  • 250g ham or grilled chicken, diced

  • 2 slices bacon, cooked and crumbled 

  • 8 cherry tomatoes, halved

  • 4 green onions, sliced thin

  • 2 stalks celery, diced

  • 1 avocado, diced

  • 4 tsp salad dressing of your choice

Instructions 

  1. Hard-boil eggs, cool and remove shells. 

  2. Cook bacon and crumble.

  3. Grill chicken and dice (or dice ham).

  4. Wash and chop vegetables. 

  5. Divide lettuce between two plates, top with vegetables, eggs, avocado and meats. 

  6. Top with simple salad dressing.

Dinner – Bacon Jalapeño Berger

Bacon Jalapeño Burger – Ingredients 

  • 750g mince

  • Jalapeño peppes, as many as you like

  • 1 1/2 tsp onion granules

  • 1 1/2 tsp smoked paprika

  • Salt and pepper to taste

  • 4 slices bacon 

  • 8 sweet potato pancakes (see below)

  • Organic ketchup

  • Wholegrain mustard

  • Gherkins

Instructions

  1. In a large mixing bowl mix the mince, jalapeños, spices ,and salt and pepper with your hands until well integrated. Form into 4 equal burgers and add a thumbprint dent in middle to allow even cooking.

  2. Grill burgers 4-5 mins each side or to your preference.

  3. Top with bacon and serve between sweet potato pancakes. 

  4. Add ketchup, mustard and gherkins.

Sweet Potato pancakes – Ingredients

  • 3 large eggs

  • 2 tsp coconut flour

  • 1/2 tsp cinnamon

  • 1/4 tsp ginger powder

  • 2 cups shredded sweet potato

Instructions

  1. Coconut for pan to cook with.

  2. Double up for enough for leftovers for lunch.

  3. Mix together well and spoon mixture to make pancakes. 

  4. Cook in a frying pan until golden in colour and a tad crispy, turning after 2-3 mins.