Recipes for Clean Within Program

Homemade Guacamole 

INGREDIENTS
  • 2 ripe avocados
  • pinch sea salt
  • freshly ground black pepper
  • 1 tablespoon fresh lemon or lime juice
  • ½ to 1 ripe tomato, seeds and pulp removed, diced
  • 1 tablespoon chopped fresh coriander
  • 1 teaspoon minced garlic
  • 1 to 2 red chillis, diced (optional)
  • ½ cup red onion, diced (optional)
  • sticks of carrot, celery, capsicum or other crudités to serve
METHOD
    • Halve avocados and remove seeds.
    • Scoop avocado flesh from the skin, using a spoon, and place in a bowl.
    • Using a fork, roughly mash the avocado flesh, leaving a few chunks for texture.
    • Sprinkle with salt and pepper to taste and add the lemon/lime juice, which prevents the avocado from turning brown.
    • Add diced tomato, coriander, garlic, chilli and onion (if using), and mix well.
    • Cover and refrigerate to allow flavours to blend until ready to serve.
    • Serve with a selection of crudités.  

    Homemade Hummus

    INGREDIENTS

    • 450 grams cooked chickpeas
    • 1½ tablespoons tahini
    • 2 cloves garlic, crushed
    • 2 tablespoons extra-virgin olive oil
    • 3 to 4 tablespoons lemon juice (or to taste)
    • pinch sea salt (or to taste)
    • 1 teaspoon ground cumin (optional)
    • ¼ cup water (to adjust consistency if required)
    • pinch ground paprika to serve
    • pinch cayenne pepper or finely chopped chilli to serve (optional)

    METHOD

    • Place cooked chickpeas and tahini in a food processor.
    • Add garlic, olive oil, 3 tablespoons of lemon juice, sea salt and cumin (if using). Blend at a low speed until smooth, scraping down the sides if required to combine thoroughly.
    • Gradually add extra water if a smoother consistency is required and more lemon juice to taste.
    • Spoon into a dish and sprinkle with ground paprika. Cover and refrigerate for the flavours to combine until ready to serve.
    • If a spicier hummus is desired, add a pinch of cayenne pepper or finely chopped chilli to serve.

      Quinoa Salad with Shredded Vegetables

      This salad may be served warm or cold.

      INGREDIENTS

      • 1 head of cauliflower, cut into florets
      • 2 large carrots, scrubbed and sliced
      • 2 cups finely chopped kale, ribs removed
      • 1 small onion, diced
      • 1 clove garlic, finely chopped
      • 1 tablespoon extra-virgin olive oil
      • a salt to taste 
      • freshly ground black pepper to taste
      • 3 cups vegetable stock
      • squeeze of fresh lemon juice to serve (optional)

       METHOD

      • Place cauliflower and carrot in a food processor and process until finely chopped.
      • Transfer to a large saucepan, add kale, onion, garlic and olive oil and sauté for a few minutes.
      • Add quinoa, sunflower seeds, almonds, salt, pepper and vegetable stock. Cover and raise the temperature until gently simmering.
      • Simmer for 15 minutes or until all stock has been absorbed and quinoa is well cooked.
      • Taste and add a pinch of sea salt if needed.
      • To serve, add a squeeze of fresh lemon juice if desired.

      VARIATIONS

      • Substitute some of the vegetables with seasonal choices such as fennel, capsicum, radish, broccoli, zucchini or spinach.

       

      Mediterranean Salad 

      INGREDIENTS
      • 1 cup salad greens (include bitter greens such as rocket or watercress)
      • 1 hard-boiled egg, sliced
      • slices of red onion and cucumber
      • 90 grams of cooked white fish or protein alternative
      • 4 black olives (optional)
      • 1 dessertspoon extra-virgin olive oil
      • vinegar (apple cider, red wine or balsamic) or lemon juice to taste 

      METHOD

      • Toss salad with olive oil.
      •  Sprinkle with vinegar or lemon juice.

      VARIATIONS

      • Substitute the white fish with chicken or tofu.
      • Substitute the other ingredients with blanched green beans, asparagus, anchovies, ¼ avocado, 1 artichoke, feta, mixed fresh herbs, oven-baked capsicum or eggplant strips, marinated mushrooms

      Quinoa and Beetroot Frittata 

      INGREDIENTS
      • ½ cup quinoa
      • 3 large beetroots, peeled and cut into 1-cm cubes
      • ½ butternut pumpkin, peeled and cut into 2-cm cubes
      • 2 handfuls spinach, chopped
      • 150 grams goat’s feta
      • 12 eggs, beaten
      • sea salt and pepper to taste
      • green salad to serve

      METHOD

      • Preheat oven to 200°C.
      • Cook quinoa and set aside.
      • Bake the beetroot and pumpkin for 20 minutes. Remove from oven.
      • Combine quinoa, beetroot and pumpkin. Add spinach.
      • Transfer to casserole dish and sprinkle with the feta.
      • Pour over the beaten eggs, and season with salt and pepper.
      • Bake for 15 minutes at 180°C or until set.
      • Serve with a green salad.

      Stir-fry and Vegetables 

      INGREDIENTS

      • 250 grams (approx.) of quality lean protein (fish, seafood, chicken, tofu)
      • 2 cups vegetables of your choice, finely sliced
      • ½ tablespoon fresh finely sliced ginger
      • ½ tablespoon minced garlic
      • fresh chilli or chilli paste (optional)
      • organic tamari or soy sauce (no added sugar)
      • squeeze of lime juice to serve (optional)
      • few drops of sesame oil to serve (optional)
      • fresh chopped coriander to garnish

      METHOD

        • Heat oiled wok or frypan.
        • Sauté protein (eg fish), ginger, garlic, chilli (if desired) and tamari until cooked. Transfer to a plate and set aside.
        • Add to the wok firm vegetables such as broccoli, cauliflower carrot and cook for 2 minutes.
        • Add the remaining more watery vegetables, such as spinach, capsicum, snow peas, mushrooms and Chinese greens.
        • Return the protein to the stir-fry and mix thoroughly.
        • Stir through a few drops of tamari and a squeeze of lime juice if desired.
        • Remove from heat, garnish with coriander and serve immediately.

        VARIATION

        • For an added flavour kick add a few drops of sesame oil with the lime juice.
        • Garnish options are bean sprouts or chopped raw nuts.

          Marsala Chicken Vegetable Curry

          One for the Indian food lovers.
          INGREDIENTS
          • 180 grams skinless chicken or turkey breasts
          • 1 cup mixed chopped raw vegetables, eg cauliflower, zucchini and broccoli
          • 2 tablespoons garam masala spice mix
          • sea salt to taste
          • 1 teaspoon dried basil
          • 1 teaspoon dried parsley
          • 1 teaspoon dried nutmeg
          • 1 to 2 teaspoons olive oil

          METHOD

            • Preheat oven to 200°C.
            • Coat chicken with olive oil then sprinkle with garam masala and sea salt.
            • Wrap in foil and bake in hot oven. It will need up to 20 minutes, but check to see that it is cooked through.
            • Meanwhile, place all the vegetables in a food processor and process until fluffy. If no food processor is available, finely grate or chop vegetables instead.
            • Transfer vegetables to a bowl and add enough olive oil to mix into a thick paste.
            • Place vegetable mixture on a piece of foil. Sprinkle with dried basil, parsley and a pinch of nutmeg.
            • Carefully bring up edges of foil. Fold foil to form a well-wrapped packet but leave a little airspace inside.
            • Place vegetable packet in oven next to chicken parcel and bake for approximately 15 minutes or until cooked.

              Detox Salad with Tahini Dressing

                SALAD INGREDIENTS

                • ¼ cup shredded red cabbage
                • 1 cup cooked organic chickpeas
                • 1 cup organic baby spinach
                • 1 cup mixed lettuce
                • 1 cup alfalfa sprouts
                • ½ red capsicum, diced
                • ½ Lebanese cucumber, chopped
                • 1 bunch broccolini, chopped
                • ½ cup cooked quinoa
                • ½ cup grated carrot
                • ¼ cup sunflower seeds
                • ½ avocado

                DRESSING INGREDIENTS

                • 1 cup unhulled tahini
                • ½ cup fresh lemon juice
                • 1 garlic clove

                METHOD

                • Assemble and prepare salad ingredients and combine in a mixing bowl.
                • Blend the dressing ingredients, adding purified water until you get a runny consistency. 
                • Mix dressing through salad and serve.

                VARIATIONS

                • Add grated beetroot, goat’s feta, spring onions or other allowable foods to salad ingredients.

                Best Ever Dahl and Fennel

                  INGREDIENTS

                  • 1 large onion, finely chopped
                  • 3 garlic cloves, crushed
                  • 1 teaspoon grated ginger
                  • 1 bay leaf
                  • 1 tablespoon olive oil
                  • 1 cup red lentils, washed
                  • 2 teaspoons Indian curry powder
                  • 1 teaspoon ground turmeric
                  • 3 cups liquid vegetable stock
                  • 1 cup sweet potato chopped
                  • ½ red capsicum, chopped
                  • ½ cup coconut milk
                  • 2 cups chopped baby spinach
                  • 1 bulb fennel, washed and cut into slivers to serve

                   METHOD

                  • Fry onion, garlic, ginger and bay leaf in the olive oil until the onions are soft.
                  • Add lentils, curry powder and turmeric and fry for 2 minutes, stirring continuously.
                  • Pour in stock, add the sweet potato and capsicum, then add coconut milk.
                  • Cook for about 30 minutes on low heat, stirring occasionally, making sure the dahl does not stick to the bottom of the pan. Add more water or stock if required.
                  • Add chopped spinach at the end of cooking and stir through for 2 minutes before removing from heat.
                  • Serve with fennel.

                   

                  Rosemary's Flourless Sugarless Yet Still Yummy Chocolate Almond Cake 

                  INGREDIENTS
                  • 150 grams butter at room temperature
                  • 6 eggs
                  • 1 teaspoon baking powder
                  • 1 tablespoon cocoa powder
                  • 1 tablespoon agave nectar
                  • 250 grams dark chocolate, broken into pieces and grated
                  • 250 grams almond meal

                  METHOD

                  • Preheat oven to 180°C.
                  • Place all ingredients except chocolate and almond in a blender and mix for 1 minute or until smooth.
                  • Add chocolate and almond and mix for 30 seconds. Pop into a lightly greased cake tin.
                  • Bake for 40 minutes or until cooked. 

                  Protein Power Ball

                  Makes 20 protein balls.

                  INGREDIENTS

                  • 2 cups whole raw almonds
                  • 2 cups whole raw cashew nuts
                  • 1 cup pumpkin seed
                  • 1 teaspoon cinnamon
                  • 1 scoop vanilla protein powder
                  • 1 teaspoon spirulina, Good Green Stuff or Super Greens powder
                  • 16 whole fresh pitted dates
                  • squeeze of orange juice
                  • desiccated coconut to roll

                  METHOD

                  • Place all dry ingredients in a food processor. Process until you get a crumb-like consistency.
                  • Add dates and process again. Squeeze the mixture and it should start to combine; if not, add 2 more dates and process once more.
                  • Add a little orange juice and process for the last time. The mixture should come together when squished with the hands.
                  • Divide mix into 20 balls. Roll in coconut and store, covered, in the fridge until needed. 

                  Super Green Smoothie 

                  INGREDIENTS
                  • 1 banana
                  • 2 cups coconut water
                  • 1 scoop Lean Clean Protein
                  • 5 mint leaves
                  • 1 handful kale or spinach
                  • 1 heaped spoonful Good Green Stuff
                  • 4 ice cubes 

                  METHOD

                  • Place all the ingredients in the blender and mix until smooth. Drink immediately. 

                  Homemade Muesli 

                  INGREDIENTS
                  • rolled oats
                  • chia seeds
                  • sunflower seeds
                  • pumpkin seeds
                  • walnuts
                  • almonds
                  • raisins
                  • goji berries
                  • LSA (linseed, sunflower seed, almond meal mix) 

                   METHOD

                  • Mix together ingredients in whatever quantities and combinations you desire.
                  • Store in airtight container.

                  Tapioca Porridge

                  Serves 3.

                  INGREDIENTS

                  • 45 grams tapioca
                  • 100 millilitres water
                  • 75 millilitres coconut milk
                  • 45 grams nuts
                  • 30 grams pitted dates
                  • 1 apple
                  • 1 banana

                  METHOD

                  • Rinse tapioca, then soak overnight in water and coconut milk.
                  • Chop nuts, dates and apple in a blender or use Bamix stick blender.  
                  • Add banana and blend.
                  • Transfer all ingredients to a saucepan and cook for 10 minutes, stirring. Serve.

                  Quinoa with Fruit

                  INGREDIENTS
                  • 500 millilitres water
                  • 100 grams quinoa
                  • 80 grams fruit purée

                  METHOD

                  • Place water and quinoa in saucepan and cook 20 minutes. Add fruit purée. Blend and serve. 

                  VARIATION

                  • Substitute 60 grams rice for the quinoa to make a rice porridge. Cooking time will be 15 minutes.

                  Thermomix Gluten-Free Bread

                  INGREDIENTS
                  • 110 grams basmati rice
                  • 110 grams long-grain brown rice
                  • 80 grams millet
                  • 40 grams dry chickpeas
                  • 140 grams arrowroot flour
                  • 40 grams mixed seeds of choice, eg pepitas, sesame, sunflower
                  • 2 teaspoons xanthum gum
                  • 1 to 2 tablespoons raw sugar
                  • 400 millilitres water
                  • 2 teaspoons dried instant yeast
                  • 1 teaspoon sea salt
                  • 30 millilitres macadamia oil
                  • 1 teaspoon apple cider vinegar
                  • 2 eggs

                  METHOD

                  • Preheat oven to 180°C. Grease loaf tin.
                  • Mill rices, millet and chickpeas into mixing bowl for 1 minute on setting 9 until mixture looks like flour
                  • Add arrowroot, seeds, xanthum and sugar and mix for 10 seconds on setting 4. Set mixture aside.
                  • Place water and yeast in mixing bowl and heat for 1 minute at 37°C on setting 1.
                  • Add all remaining ingredients and flour mixture and mix for 15 seconds on setting 5.
                  • Scrape down the sides and mix for 5 seconds on setting 5. Transfer mixture to loaf tin and allow to prove for 30 minutes in a warm place.
                  • Bake for 40 to 45 minutes. Allow to cool then serve.

                  Quick Yummy Chocolate Mousse

                  I use a Thermomix for this recipe but a blender will work equally well. 

                  INGREDIENTS

                  • 150 grams cashews
                  • 350 grams ice
                  • vanilla to taste
                  • 30 grams cacao powder
                  • 100 grams fresh pitted dates
                  • 1 avocado
                  METHOD
                  • Grind cashews for 10 seconds (on setting 9 of Thermomix)
                  • Add ice and grind for 10 seconds (on setting 9 of Thermomix)
                  • Add vanilla, cacao, dates and avocado and blend for 20 seconds (on setting 7 of Thermomix) or until smooth consistency. 
                  • Chill for 10 minutes. Serve.  

                  Special Strawberry Cheesecake

                  • 200g pecans
                  • 6 medjool dates pitted
                  • 310g raw cashew nuts
                  • 125ml coconut oil
                  • grated zest and juice of one lemon
                  • 50 ml coconut nector syrup
                  • 250g ripe strawberries, hulled

                  Line baking tin  with baking powder.

                  Grind pecans, dates and one tablespoon water until mixture is a paste.

                  Transfer to prepared tin and press down firmly to cover base.

                  Mill cashews, then add oil, lemon, syrup and strawberries. Blend.

                  Pour over base and freeze for 3 hours or until firm.

                  Serve chilled with strawberries and chopped pecans.