Healthy body - healthy eating.pdf

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H E A LT H Y C H E F
Te resa Cu tter
theh ealthy chef.co m.au
It’s all about a healthier
Blueberry Breakfast Smoothie
PREP TIME: 3 Minutes
WHAT IT’S GOOD FOR: WF GF LC P V GI
The berries are packed with a whopping amount of antioxidants
+ combined with body science vanilla protein powder provides
you with all the amino acids needed to maximise fat loss, boost
the immune system and repair muscle tissue. Adding a touch of
cinnamon helps stabilise blood sugar and the wonderful aroma
of this sweet spice boosts brain activity! Flaxseed is high in
omega 3 which helps to assist your body in burning fat.
1
150g frozen blueberries
1 cup (250ml) water or rice milk
1 tsp ground lax seed
1 serve BSc (Vanilla)
1 pinch cinnamon
Ice to blend
Combine all the ingredients in a blender and blend until
smooth and creamy. Serve immediately.
bodyforwomen.com
WF GF LC P V GI
Wheat
Free
Gluten
Free
Low
Carb
Protein Vegetarian
Vegan
Low
GI
& TH E
SERVES:
INGREDIENTS:
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H E A LT H Y C H E F
Te resa Cu tter
theh ealthy chef.co m.au
It’s all about a healthier
Detox Smoothie
PREP TIME: 5 Minutes
WHAT IT’S GOOD FOR: WF GF P V GI
Spirilina along with other sea vegetables contain the most
minerals of any food. Excellent source of iodine, vitamin K, folate,
magnesium, iron and calcium. Spirilina is rich in iodine, which is
needed for healthy thyroid for metabolism. Apples and banana
are a great source of antioxidants and lavinoids to help protect
against cancer and promote optimum health. Flaxseed are high
in omega 3 which helps to assist your body in burning fat.
1
1apple chopped with skin
1 banana chopped
1 tsp spirilina
1 tbsp ground linseed
1 serve BSc (Vanilla)
1 cup apple juice
Ice to blend
Combine all the ingredients in a blender and blend until
smooth. Serve immediately.
bodyforwomen.com
WF GF LC P V GI
Wheat
Free
Gluten
Free
Low
Carb
Protein Vegetarian
Vegan
Low
GI
& TH E
SERVES:
INGREDIENTS:
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H E A LT H Y C H E F
Te resa Cu tter
theh ealthy chef.co m.au
It’s all about a healthier
Healthy Chef Mufins
WHAT IT’S GOOD FOR: WF GF P V GI MAKES: 12
This beauties are chock full of protein and minerals from the Buckwheat, almond, protein powder
and eggs. Blueberries are full of antioxidants and apples are high in pectin, which can help lower
cholesterol and stabilize blood sugar levels. These mufins are gluten free and make a quick
healthy snack or light meal any time of day. They last for about 4 days if refridgerated and can be
frozen individually for up to 2 months.
INGREDIENTS: ¾ cup (110g) buckwheat lour
90g agave nectar or pure maple syrup
1 cup (100g) almond meal
2 organic eggs
¼ cup (30g ) ground linseed
80ml rice or coconut milk
½ cup (40g) Bsc (vanilla) 150g blueberries
2 tsp baking powder (gluten free)
2 large red apples, grated with skin
80g macadamia or coconut nut oil
+ extra to garnish top of mufin.
Combine lour, almond meal, linseed, baking powder and protein
powder. Add the oil, agave or honey, eggs and milk and mix
through. Allow to sit for 5 minutes. Fold in the blueberries and apple
last. Spoon into mufin tins and decorate with a thin slice of apple on
top. Bake in a preheated moderate oven at 160˚C fan forced
for about 30 minutes. Remove from the oven and allow to cool. Enjoy.
bodyforwomen.com
WF GF LC P V GI
Wheat
Free
Gluten
Free
Low
Carb
Protein Vegetarian
Vegan
Low
GI
& TH E
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H E A LT H Y C H E F
Te resa Cu tter
theh ealthy chef.co m.au
It’s all about a healthier
Protein balls
WHAT IT’S GOOD FOR: WF GF P V GI
The walnut is the ultimate brain food that’s chock full of protein and omega 3 fats.
Pumpkin seeds are full of healthy monounsaturated fats, ibre and minerals that can boost
sex drive and help lower cholesterol. Dates are a great natural sweetener packed full of
ibre, potassium and magnesium for energy metabolism and are combined with Bsc body
for women to boost protein this is the perfect little snack you can eat anytime.
16 - 20 balls
1 cup walnuts
½ cup pumpkin seeds
¼ cup good quality cocoa or carob powder
¼ cup Bsc (Chocolate, Ice Coffee or Vanilla)
1 cup fresh pitted dates (about 10)
Coconut for rolling
In a food processor, combine walnuts, pumpkin seeds, cocoa
and protein powder. Process until combined and walnuts and
pumpkin seeds have broken up. Add the fresh pitted dates and
process again so that the mixture starts coming together into
a ball. Add a touch of water 1 - 2 tablespoons if you need to so
that the mixture comes together. Roll mix into balls and then
into coconut. Keep refrigerated for up to 2 weeks and enjoy.
bodyforwomen.com
WF GF LC P V GI
Wheat
Free
Gluten
Free
Low
Carb
Protein Vegetarian
Vegan
Low
GI
& TH E
MAKES:
INGREDIENTS:
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H E A LT H Y C H E F
Te resa Cu tter
theh ealthy chef.co m.au
It’s all about a healthier
The Healthy Chef banana bread
WHAT IT’S GOOD FOR: WF GF P V GI MAKES: 1 Loaf
Bananas are a terriic energy food and a great source of potassium, an essential mineral for
maintaining normal blood pressure and heart function. Agave nectar has a low glycemic index,
which imparts a delicious sweetness without the“sugar rush” Madacamia nut oil is chock full of
monounsaturated fats (similar to olive oil) which is great for heart health and if you decide to
use coconut oil you’ll love the delicious lavour plus it’s packed with lauric acid, that supports the
proper function of the thyroid, thus stimulating the metabolism. Linseeds are not only chock full
of omega 3 but they are also full of ibre needed for healthy digestion.
INGREDIENTS: 480g mashed banana
12g (2 tsp) baking powder
120g agave nectar or pure maple syrup 100g lax seeds ground
120ml coconut or macadamia nut oil 200g almond meal
1 tsp cinnamon
40g Bsc (Vanilla)
Preheat your oven to 160˚C fan forced. Combine the smashed bananas, agave
and oil. Add the cinnamon, baking powder, lax seed and almond meal then mix
through until combined. Lightly oil a loaf tin and coat well with coconut
around the sides and base, so that your banana bread won’t stick.
Spoon the mix into the tin and smooth out. Top with a
sliced banana. Bake for about 50 minutes - hour
until it’s cooked through. Check the banana bread
after 30 minutes and cover with foil if needed.
Allow to cool in the tin for about 1 hour.
Enjoy!
bodyforwomen.com
WF GF LC P V GI
Wheat
Free
Gluten
Free
Low
Carb
Protein Vegetarian
Vegan
Low
GI
& TH E
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