Body Transformation

You are in the flow now, let's keep it going!

We are now in to week three out of six and you should now be settled into a new routine. The portion sizes will seem right. The fact that there are no chips is not worrying you anymore and aren't you getting any cravings for dairy, in particular, cheese?

We hope you are still keeping track of your success.

  1. The daily log?

  2. A record of your exercise ghoing. What and when?

  3. Have to taken a second set of photos yet? Can you see a difference in this weeks photos?

  4. Take those measurements again and see what has been happening and shout out your results.

It may be gettign easier, however, we are still here to help. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

CFI Kitchen – Pumpkin Pancakes

CFI Kitchen – Pumpkin Pancakes

SATURDAY

Breakfast – Pumpkin Pancakes

Makes breakfast for two. Approximate cooking time: 20minutes.

Ingredients

  • 4 large eggs

  • 1/2 cup tinned pumpkin

  • 2 Tbsp pure maple syrup

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 1 tsp mixed spice

  • 1/2 tsp baking soda

  • Pinch sea salt

  • 2 Tbsp coconut flour or 3 Tbsp almond flour

  • 1 Tbsp coconut oil

  • Ground cinnamon and sliced bananas for serving

Instructions

  1. In a large mixing bowl, whisk together eggs,maple syrup, pumpkin and vanilla extract. Sift in cinnamon,mixed spice, baking soda and salt into wet ingredients and stir together until smooth. Stir well and let batter rest to thicken (10 mins).

  2. Melt coconut oil in a large frying pan over medium heat, pour the melted oil into the mixtureand stir to combine.

  3. Grease the pan over low-medium heat. Spoon the batter into the pan to make pancakes of your desired size. When a few bubbles appear on the top, flip pancakes once to finish cooking.

  4. Repeat until all batter has gone.

  5. Serve with cinnamon and sliced bananas.

Lunch – Leftover Cauliflower Pizza

Dinner – Chicken Vindaloo

Serves 2 with leftover for lunch. Approximate cooking time: 40 minutes.

Serve with cauliflower rice.

Ingredients

  • 12 chicken thighs

  • 4 cloves of garlic/ lazy garlic is fine.

  • 2 Tbsp curry powder 

  • 2 tsp cumin

  • 2 tsp tumeric

  • 2 tsp pepper

  • 2 tsp ground corriander 

  • 2 tsp chilli powder

  • 1 onion, sliced

  • 250 ml apple cider vinegar

  • 1 Tbsp coconut oil

  • 1 large cauliflower

  • Splash of cream

  • Chives

  • Salt and pepper to taste

Instructions

  1. Place chicken thighs, garlic, onions, spices, vinegar and salt to a large saucepan and cover with water.

  2. Bring to the boil and simmer for 40 minutes or until the liquid has reduced and the chicken is tender.

  3. Allow 10 minutes before end of cook time to prepare cauliflower rice.

  4. In a large saucepan heat oil over low heat.

  5. Add cauliflower, cream and chives to pan and stir fry.

  6. Stir constantly to stop cauliflower from burning.

  7. After 5 minutes, taste to check consistency add salt and peoper and serve as soon as soft enough.