• 1 teaspoon ground cumin
• 1/2 teaspoon dried chilli flakes
• 1 tablespoon thyme leaves
• 1 tablespoon shredded lemon zest
• 1 tablespoon olive oil
• 4 x 100g chicken breast fillets, trimmed

-For the Salad

• 1/4 Cup Greek Yoghurt
• 1 rye mountain bread wrap cut into 6 squares
• Cinnamon
• 1 small handful frozen mixed berries
• 1/2 cup yoghurt

Method

1. Mix berries and yoghurt and put in fridge
2. Sprinkle some cinnamon over wraps and cook in oven for approx 5mins until crispy
3. Frozen berries should freeze the yoghurt slightly making it almost like ice-cream!
4. Layer cinnamon crisps and berry yoghurt. Make it look fancy so you can enjoy something that seems naughty and has lots of calories but will not affect your waistline and be a nice little release from you normal routine!

• 1/2 Teaspoon ground Cumin
• 1 tablespoon shredded lemon zest
• 1 tablespoon lemon juice
• 1 tablespoon Olive Oil
• 1/2 teaspoon ground cinnamon
• 4 x 100g chicken breast fillets, trimmed
• 1/2 cup Slivered almonds
• 2 tablespoons currants
• 8 sprigs oregano

Method

1. Preheat oven to 200*C.
2. Place the Cumin, lemon zest, juice, Oil and Cinnamon in a large bowl and mix to combine.
3. Add the chicken and toss through to coat.
4. Place the chicken in a baking dish lined with non-stick baking paper.
5. Sprinkle the almonds, currants and oregano over the chicken.
6. Roast for 15-18 minutes or until the chicken is just cooked through.

Enjoy!

Ingredients

• 1 Serve (40g) of Chocolate Casein Protein Powder (I use Myocell from GNC)
• 4 tablespoons of Skim Milk (Zymil works well)
• 1 egg

1. All you need to do is combine these ingredients together in Mug, mix really well and place in the microwave.
2. Leave in for aprrox 1min 30 secs in a 700W microwave, watch closely for the muffin to start to rise. Once it passes around 5-6cm over the top of the mug you can stop the microwave.
3. Slightly less time will result in a more moist muffin. Longer will dry it out a bit more. Cook as you desire.

These taste great but really don’t hurt you overall calorie content! Try them out instead of binging on a chocolate bar or ice-cream!

• 1 Cup Ice (Fill up space in cup with water)
• 1/4 Cup mixed berries (Raspberries and Blueberries are best)
• 1 tsp. Flaxseed meal
• 1 tbsp. Natural Yoghurt
• 2 scoops protein powder
• 1 tbsp. chia seeds
• 2 tbsp. rolled oats
• 2 almonds
• 2 brazil nuts
• 2 walnuts
• 1 tbsp. mixed sunflower and pepitas

1. Blend the ice first so its crushed.
2. Add all the other ingredients and blend until smooth.

Great to use as a breakfast smoothie during the warmer months!

• 1/4 cup finely chopped coriander leaves
• 1/4 cup finely chopped parsley leaves
• 1 clove garlic, crushed
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 2 teaspoons finely grated lemon rind
• 1 cup Greek yoghurt
• Chicken Breast

Method

1. Place the coriander, parsley, garlic, paprika, cumin, lemon rind and yoghurt in a bowl and mix to combine. Thread chicken pieces onto each skewer and coat generously in the spiced yoghurt. Set aside for ten minutes to marinate.

2. Preheat a grill on high heat. Place skewers on a wire rack on a baking tray and grill for 6-7mins each side or until golden and cooked through.

3. Note – Recommended to serve with rye bread wraps, hummus and salad.

Enjoy!

• 3 Chicken Breasts
• Finely Chopped 1/2 Red Onion
• 2 cloves of Garlic finely chopped
• 1 red Chilli chopped finely
• 1 tbsp. ground cumin
• 1 tbsp. ground coriander
• 1 tbsp. coconut oil
• Juice from1/2 Lime
• 2-3 heaped tbsp. crunchy lite peanut butter
• 3 tbsp. shredded coconut
• 1 tbsp. Soy Sauce (This is optional, don’t have this if you want to keep it super clean)

Method

1. Heat fry pan with the coconut oil and then add, cumin, coriander, red onion, garlic and cook for about a minute.
2. Add the peanut butter, coconut, chilli, lime juice (and Soy Sauce if you choose) and about 1 cup of water. (1 cup will be a thicker satay add more water if you desire) Stir all this throughly. Simmer for about 10mins on low heat.
3. While it’s simmering chop chicken breast into bite size portions, brown the chicken in a clean fry pan or wok. Then add the chicken pieces to the satay. 
4. If you want to use stir-fry vegetables add them to the satay about 3-4mins after putting in the chicken. Cook until the chicken is well cooked.
5. If you prefer a garden or green salad the satay chicken by itself goes well with it.

Enjoy!

• 1/2 cup lime juice
• 1/4 cup fresh coriander, chopped
• 3 tbsp. sweet chilli sauce (Low sugar)
• 2 cloves garlic, minced
• 700gr trimmed, lean beef
• 3 medium tomatoes cut into wedges
• 6 cups romaine lettuce
• 1 english cucumber, thinly sliced
• 2 tbsp  fresh mint, chopped
• 2 tbsp unsalted raw peanuts

Method

1. Combine lime juice, coriander, sweet chilli suace and garlic in a small bowl, stirring well.
2. Set half of the lime mixture aside.
3. Combine other half with steak in a large zip-top bag and seal
4. Marinate in the refrigerator for 20 minutes, turning once.
5. Remove steak from bag and discard marinade
6. Place steak on grill and cook for 6 minutes per side or until steak is juicy and tender
7. Remove and let stand for 5 minutes
8. Cut steak diagonally across the grain into thin slices
9. Heat a large non-stick skillet with cooking spray over medium-high heat.
10. Add onion and sautè for 2 minutes.
11. Add tomatoes and sautè for 3 minutes
12. Place onion-tomato mixture, lettuce, cucumber and mint in a large bowl, toss gently.
13. Divide steak evenly and top each serving with a portion of steak.
14. Drizzle each salad with 1 tbsp. reserved lime mixture and sprinkle with peanuts.

Serves 8

1. 300g Frozen Edamame
2. 8 Red Radishes, thinly sliced
3. 100g Mizuna leaves
4. 400g piece sashimi-grade Tuna
5. 2 tablespoons vegetable oil
6. 1/4 cup Sesame Seeds
7. Chilli Ponzu dressing
8. 2 teaspoons dried chilli flakes
9. 2 teaspoons lemon juice
10. 1 tablespoon soy sauce
11. 1/4 cup Mirin

Method

• Place the edamame in a bowl, cover in boiling salted water and allow standing for 5 minutes or until tender. Drain and rinse under fresh cold water. Toss te edamame with the radish and mizuna and divide between plates.

• Roll the tuna in the sesame seeds to coat. Heat the oil in a large non-stick frying pan over high heat, add the tuna and cook for 1-2 minuteseach side or until well seared. Rest for 5 minutes before thinly slicing.

• To make the Chilli Ponzu dressing, combine the chilli flakes, lemon, soy and mirin. Top the salad with the tuna slices and spoon over the dressing.

Eating properly can be a great way to reduce stress. By doing simple things such as eating breakfast and having regular water intake, you can help yourself feel better quickly. Junk food, alcohol and caffeine are often what we turn to when we are under stress, however they can actually increase stress levels. By following healthy recipes, you can eat foods that are better for you and will have a positive affect on your mood. If you need help deciding what types of food you should eat, consider researching the top 25 healthy foods to live by. There are lists available that show you what types of food you should eat and why they are good for you. They range from fruits and vegetables, to salmon and even dark chocolate.

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• 2 mountain bread rye wraps
• 1 tablespoon tomato paste (more if desired)
• 4 Lamb Cutlets and cut any excess fat off
• 1 lemon (you can use lime if you wish)
• tablespoon of olive oil
• 2 cloves of garlic
• half tablespoon of dried oregano or rosemary
• baby spinach leaves (as much as desired)
• basil leaves
• bocconcini or baby bocconcini (you can leave this out if you like) – About 4 ball is a good amount to use
• Greek Yoghurt, approx 1/2 cup. Can be less if you like.

1. Combine in a bowl the lamb, juice from half the lemon, olive oil, one glove or garlic crushed and oregano or rosemary (your choice). Marinate in fridge approx 10-20mins.
2. Take lamb out of fridge and place in frying pan on medium heat and cook until the meat is brown and tender (Do not overcook!)
3. Mix Greek yoghurt with the garlic clove (crushed) and about a tablespoon of water. Needs to be slightly runny. Set aside Pizza base – place one rye wrap on top of the other. Use a small dob of tomato paste at each corner to stick bases together.
4. Spread a thin layer of tomato paste over your base, layer on baby spinach leaves, lamb and bocconcini cheese.
5. Place in pre-heated oven at 180* for approx 10-15mins.
6. Once you take base out of the oven, place the basil leaves (as much as desired) on top and drizzle the garlic yoghurt on top.
7. Squeeze the other half of the lemon on top.
8. Serve cut into square for a tasty low calorie treat!