Body Transformation

Hump day already!

You should be getting your head around this by now and feeling a lot more confident around the kitchen.

Today’s breakfast can be a little time consuming. If you are short on time, pan fry the sausages and peppers rather than blistering the pepper beforehand. This will halve your cooking time.

Dinner today can be tricky to cook without burning. Adding a little more coconut oil to the pan should help, but do keep a close eye on these when cooking. I add a lot more cayenne pepper as I like spicy food, the hotter the better.

Enjoy!

CFI Kitchen – Roasted Pepper & Sausage Omlet

CFI Kitchen – Roasted Pepper & Sausage Omlet

WEDNESDAY

Breakfast – Roasted Pepper & Sausage Omlet

Makes two omelets. Approximate cooking time: 30 minutes.

Ingredients

  • Bell pepper 

  • 4 eggs

  • 1 tsp freshly ground black pepper 

  • 2 tsp coconut oil

  • 4 Gluten-free sausage links, cooked and sliced

  • 2 tbs fresh parsley, chopped

Instructions

  1. Put pepper in a heavy-bottomed pan over high heat. Turn pepper as skin begins to blacken and blister on each side. When blistered on all sides, remove from pan and put in a plastic bag with a few drops of water; seal the bag immediately with plenty of air trapped inside. Wait 5 minutes. Remove from bag, cut out seeds, remove skin and dice.

  2. Meanwhile, beat eggs in a small bowl and add freshly ground black pepper.

  3. Heat medium non-stick skillet over medium heat. Add 1 tsp coconut oil when hot.

  4. Add half of the egg mixture to hot pan. As the egg starts to set, add half of the remaining ingredients to one half of the pan.

  5. When fully set, fold half of the egg over the filling, and cook a minute more.

  6. Repeat with second omelet.

Lunch – Leftover Chicken, Sweet Potato & Shallots

Dinner – Spicy Breaded Pork & Asparagus

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 30 minutes.

Ingredients

  • 2 tsp cayenne pepper 

  • 1-1/2 cups almond flour 

  • 3 tbs olive oil, divided 

  • 4 pork chops

Instructions

  1. Mix cayenne pepper and 2 tbs olive oil in a shallow bowl and coat both sides of each pork chop.

  2. Pour almond flour into a shallow pan and dip both sides of each pork chop in almond flour until covered.

  3. Heat 1 tbs olive oil in a skillet over medium heat. When pan is hot, cook pork chops on both sides until fully done.

ROASTED ASPARAGUS

Makes 4 servings of 5 spears each. Approximate cooking time: 30 minutes.

Ingredients

  • 1 large bunch of asparagus (about 20 spears)

  • 1 tbs olive oil

  • 2 tsp dried thyme

  • Sea salt and freshly ground black pepper to taste

Instructions

  1. Preheat oven to 200°.

  2. Wash and remove the tough ends of the asparagus.

  3. Place in a roasting pan or on a baking sheet.

  4. Drizzle the oil and thyme over the asparagus and toss together until well coated.

  5. Bake for 10 minutes, then reduce the heat to 125° for 15 min.

  6. Season with sea salt and freshly ground black pepper to taste.