I NCLUDE S MENU PLAN AN D E ASY TO PR E PA R E R E C IP E S

Nutrition Guide
A guide created to help you develop balanced, sustainable and
healthy eating habits to achieve your fitness goals.
Contents
Disclaimer 3
Overview 4
General Nutrition 5
Menu Plans 7
General Menu – Weekday 8
Vegan Menu - Weekday 9
Weekend Menus – General & Vegan 10
Menu Notes 11
Menu Planning 11
Gluten Free Diets 12
Lactose Free Diet 12
Pescetarians, Pollotarian and
Lacto Ovo Vegetarians 12
Vegans 13
Protein 14
Portions And Meal Planning 14
Recipes 18
Breakfast 19
Lunch 27
Dinner 31
Snacks 39
Dessert 44
Diet & Nutrition FAQs 49
Thank You 50
 INTRODUCTION 3

Disclaimer
This is not an extensive or individually tailored program. If you have specific
dietary requirements outside of that which is addressed in the program we
recommend seeking professional advice. This guide should not be relied on as a
sole source of information. Information contained within this program is intended
to be a basic guideline for a broad-spectrum audience. Any specific medical or
dietary questions and concerns should be addressed by a medical expert.

This Nutrition guide is the collaborative work of Danielle Robertson and Alison
Verbruggen ND, Nutritionist. Alison Verbruggen is a Naturopath, Kinesiologist,
Health Educator specializing in emotional disorders and anxiety, treating body
mind and spirit for positive health outcomes. She uses nutrition, energy healing
and emotional stress release to nourish the body, calm the mind and improve
health in general.

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 INTRODUCTION 4

Overview
Good nutrition and following a healthy, well balanced diet is an important aspect
in achieving your health and fitness goals. It can be difficult to know what food
to eat, what meals to prepare and how to structure your diet around your busy
schedule. We’ve put together this nutrition program to offer some guidance and
provide a basic foundation for developing and maintaining healthy eating habits.

This nutrition program includes a weekly meal plan, catering to general,

vegetarian, vegan and gluten-free dietary requirements. Where possible we have
provided alternatives and further information in the menu notes section. Recipes
have been provided for various meals in the meal plan, but feel free to get creative
and change recipes/meals to suit your personal preference. At the end of the
guide we have also provided a FAQ, addressing commonly asked questions in
relation to nutrition and diet.

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 INTRODUCTION 5

General Nutrition
A healthy, well balanced diet is an important factor in achieving your health and
fitness goals. To put it simply, eating well means enjoying a variety of healthy
food, in portions that are appropriate for your age, size, gender and level of daily
physical activity.

There is no one-size-fits-all approach to nutrition and it is recommended that you

seek advice from your general practitioner or other qualified health professional
for individual nutrition advice. Basically, you require a balanced diet based on your
genetics, therefore the following information has not been individually tailored and
is provided as a general nutrition and healthy eating guide. There are three main
food groups that we should include in our diet: carbohydrates, protein and fats.

Carbohydrates

Carbohydrates are the primary source of energy for the body and form an
essential part of a healthy diet. This means that your workouts should be fuelled
by carbs, with the ideal timing of your carb intake being approximately 45 – 60
minutes before your workout. Most carbs get broken down or transformed into
glucose, which can be used as energy. When this energy is not used, carbs may
turn into fat (stored energy) for later use. There are however two key components
to carbohydrates that are important to understand. Carbohydrates come in two
forms: Simple and complex.

Simple Carbohydrates

Simple carbohydrates are a fast-burning source of energy. They are made up

of basic sugars, some of which occur naturally such as those found in fruit and
others which are found in processed food such as packaged goods and soda
drinks. Ideally, simple carbohydrates should be kept to a minimum when trying to
reduce body fat.

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 INTRODUCTION 6

Complex Carbohydrates

Complex carbohydrates are often regarded as the more nutritious form of carb.
This is because they take more time for the body to break down and use, therefore
offering a more even and slow burning energy. Healthy carbs include sweet
potatoes, quinoa, brown rice and vegetables etc.

Protein

Protein is an important component of a healthy, balanced diet and assists in the

promotion of muscle growth and recovery. Protein is used by the body to build,
repair and maintain muscle tissue. Sufficient protein intake is essential for muscle
development and it is therefore integral that you consume adequate amounts of
protein when striving to develop your glute muscles. Examples of protein rich food
include lean meats (chicken, turkey, fish etc.), eggs, legumes, tofu and nuts.

Fats

Fats are an essential component of a healthy diet, however it is important to note

that there are different types of fats. The various forms of fat include: saturated,
unsaturated, trans fats and cholesterol. We should not be depriving ourselves of
healthy fats as our main aim in this program is to build muscle. The focus here is on
consuming healthy, unsaturated fats in moderation, as they are high in calories.

Some examples of food which contain “healthy fats” include nuts, avocado and fish.

Hydration

There are many benefits of drinking water including increased energy, flushing
toxins, improving skin complexion and promoting weight loss. It is recommended
that you drink at least 2 litres of water each day however this amount should be
increased when engaging in physical activity to replace fluids lost through exercise.

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 Menu Plans
General and Vegan menu plans have been created to provide you with a basic
weekly eating guide. Meals marked with R include a recipe which can be
located in the “Recipes” section of this guide. Remember, this is a general plan
to assist you in planning your weekly meals and knowing the various options
available to you. Feel free to change and substitute meals/snacks to suit your
individual tastes and preferences or even use this layout to create your own meal
plan. Healthy eating doesn’t have to be boring!
 General Menu - Weekday Refer to recipe
R

Day 1 General Day 2 General Day 3 General Day 4 General Day 5 General
R R R

Baked beans or Smashed Creamy scrambled eggs or 2 Smoked, canned or fresh

Omelette with veg and Avocado on toast boiled/poached eggs with 1 salmon, spinach, baby Bircher Muesli with fresh
Breakfast cheese piece wholemeal toast, fresh tomatoes and 1 wholemeal berries or banana
Fruit and Greek Yoghurt tomato & mushrooms toast
R R R

½ cup cottage cheese with 6 1 banana with nut butter

Snack almonds
2 peanut butter protein balls 1 muesli cookie
(almond, peanut or cashew)
2 coconut bliss balls

R R

Salad with ham or pan Tuna with Tamari and Rice Wholemeal wrap with Salmon (cooked or smoked)
Vegetable Bake and green
Lunch fried chicken and a small
salad
Chicken or tofu could be Chicken, ham or turkey & salad with avocado, sweet
wholemeal bread roll substituted salad potato and walnuts.

1/2 cup plain yoghurt
Snack 1 & 1/2 Tablespoons of mixed
nuts and seeds
Rye or high fibre crispbread Fruit smoothie made with Crackers with cottage
1 piece of fresh fruit with ½
spread with tahini or nut
cup Greek yoghurt
1 scoop of protein powder, cheese, chives and 1/2 tbsp.
butter and honey milk or substitute chili jam

R R R R R
Pan fried crumbed veal,
Baked Atlantic salmon with Lamb, Seafood, Chicken or Lentil and vegetable soup or
Satay Chicken or Red Meat & chicken breast, or fish with
Dinner steamed vegetables & whole Beef & Vegetable Curry & chicken and vegetable soup
Veg Kebabs with Rice sweet potato, steamed
baked potato brown rice with whole grain bread
vegetables

R R R R

BBQ’d fresh fruit pineapple,

Dessert Piece of fruit or a Baked Pear 1 piece of seasonal fruit Frozen Banana Dessert
banana and yoghurt.
Apple crumble

Water: Recommended Water: Recommended Water: Recommended Water: Recommended Water: Recommended
Beverages 2 litres/day 2 litres/day 2 litres/day 2 litres/day 2 litres/day
 Vegan Menu - Weekday Refer to recipe
R

Day 1 Vegan Day 2 Vegan Day 3 Vegan Day 4 Vegan Day 5 Vegan
R R
Dairy free protein & fruit Bircher muesli with almond milk
Porridge with coconut, rice or Baked Beans on wholemeal Smashed Avocado on whole
and dried or fresh fruit
almond milk, nuts and dried fruit. or rye toast smoothie or scrambled tofu meal toast
Breakfast and spinach, tomatoes and 1 slice of wholemeal toast with nut
1 wholemeal toast with nut butter Fruit & yoghurt - coconut or soya mushrooms Fruit and dairy free yoghurt butter or tahini & honey
R R R R

Snack Crackers with guacamole Handful of almonds or Dates Muesli Biscuit Crackers with hummus 2 coconut bliss balls

R R R R R

Tofu and chickpea salad Salad Sandwich with Vegan

Lunch with mushrooms
Vegetable Bake Tofu Satay Kebabs
Cheese and Lentil Soup
Salad Wrap with Hummus

R R R R

Peanut Butter Protein Pea protein powder smoothie Banana with nut butter
Snack Smoothie
2 Coconut Bliss Balls
with fruit (almond, peanut or cashew)
Pea protein powder with fruit

R R R R

Lentil patties with sweet

Tofu or Chickpea Curry & Lentil and Vegetable Soup Chickpea Patties with sweet
Dinner potato base and steamed
Brown rice with wholemeal roll
Vegetarian Bolognaise
chili sauce and coleslaw
vegetables

R R R R

Poached apple or pear Coconut Cream Dessert

Dessert Fruit Frozen Fruit Ice cream
with soy yoghurt with berries
Apple crumble

Water: Recommended Water: Recommended Water: Recommended Water: Recommended Water: Recommended
Beverages 2 litres/day 2 litres/day 2 litres/day 2 litres/day 2 litres/day
 Weekend Menus - General & Vegan Refer to recipe
R

Day 6 General Day 7 General Day 6 Vegan Day 7 Vegan

R R R R

Banana Bread Yoghurt & Vegan Banana Bread Yoghurt

Breakfast Blueberries
Acai bowl with Yoghurt
and Blueberries
Acai bowl with coconut yoghurt

Snack Handful of nuts Roasted chickpeas Roasted chickpeas Handful of nuts, 3 dried apricots

R R R R

Warm Greek lamb, Tofu or Vegetarian cheese and

Lunch chicken, fish or feta salad
Chicken or beef stir fry
Greek Salad
Tofu or Tempe Stir fry

R R R

Banana Peanut Butter Protein Crackers with cottage cheese Crackers with guacamole and
Snack Smoothie and slice tomato
Banana Peanut Butter Smoothie
sliced tomato

R R R R

Beef, chicken, prawn or tofu stir Tofu stir fry with fresh vegetables
Dinner fry with vegetables noodles
Greek Lamb casserole
noodles
Chickpea casserole

Poached cinnamon pears or Poached cinnamon pears or

Dessert Frozen yoghurt
plums with custard
Fruit Sorbet
plums with coconut cream

Water: Recommended Water: Recommended Water: Recommended Water: Recommended

Beverages 2 litres/day 2 litres/day 2 litres/day 2 litres/day
 INTRODUCTION 11

Menu Notes
Menu Planning

The meals of the weekly menu are not fixed and can be rotated around your
busy week.

• Try to avoid eating too much of the same food in a day. For example: Try to
avoid choosing an Omelette for breakfast and Frittata for lunch and Quiche for
dinner as the main ingredient in all of these meals is egg.
• Two servings of grains per day is ample so if you have toast for breakfast and
a wrap for lunch, choose a higher protein and vegetable dinner with lower
carbohydrates.
• If you are vegetarian don’t have tofu 3 x per day. Try to vary your protein sources.
• Allow 2 servings of fruit per day – 3 max.
• If you are trying to lose weight snack on vegetables- celery and carrot sticks
with hummus or garlic & herbed yoghurt.
• Whole fat milks and yoghurt are preferable because they contain vitamins A &
D and the fat to allow you to digest them. These are also more satisfying and
you will find you will eat less in general when you don’t feel
as hungry.
• You can substitute your own meals providing
they have similar amounts of protein and
vegetables to maintain your lean muscle
mass.
• Red Kidney, borlotti, butter, navy,
black, lima and even 4 bean mix can be
substituted for chickpeas.
• Roast or Pan fry in a little olive
oil rather than deep fry.
• How much to eat - The dinner
plate rule – divide your plate into
portions of 50% Vegetables, 25%
Starchy Vegetables/Carbohydrates or
Grains and 25% Lean Protein.

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 12

Gluten Free Diets

If you are Coeliac you must be vigilant about not eating gluten.
Substitute all bread, pasta and other gluten grains and flour with gluten free varieties.
Use genuine maize cornflour for thickening instead of wheaten cornflour (always
check the label).
Check any sauces and packaged foods for gluten.
Organic gluten free tamari should be substituted for soya sauce but always check
the label.
Ask for gluten free options when eating out.
Gluten grains are wheat, barley, rye and oats – couscous is made from wheat.
Gluten free grains include rice, millet, potato, maize/corn, quinoa, amaranth, buckwheat.

Lactose Free Diet

Substitute – lactose free milk.
Custard, yoghurt, cream and cheese are also available. NB: cream, yoghurt and
matured cheese are naturally low in lactose or are lactose free.
Dairy free
Substitute soy, almond, rice or coconut milk for regular milk.
Yoghurt, cheese, custard etc. are available in dairy free options (always check the labels).
Ask for Lactose or dairy free options when eating out.

Pescetarians, Pollotarians, and Lacto Ovo Vegetarians

Most of the recipes in the menu can have substitutions:
For example:
• A curry can be made with poultry, fish, prawns, tofu or pre-cooked chickpeas etc.
• A stir fry can be made with chicken, fish, prawns, tofu or cashews etc.
• Tofu or soya cheese can be substituted for feta and other cheeses.
• Canned chick peas, kidney beans, lentils etc. can be used as a substitute in
vegetarian meals or to increase the protein levels of a dish.

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Raw Food Pyramid

Sea Weed
Nutritional Yeast
Medicinal Foods
Herbs, Microgreens & Eat Sparingly
Wheat Grass Juice

Sprouts & Legumes

Proteins, Amino Acids
Nuts & Seeds Eat Moderately
Flex, Hemp Seeds

Fruits & Vegetables

Foundation Foods
Eat Generously
Leafy Greens

Vegans
Maintaining adequate nutrient and protein levels is essential – see list of protein in
foods below.
Vitamin B12 is an essential vitamin which is not found in plant foods. That means
vegetables do not contain vitamin B12. Vitamin B12 is found in animal, fungi, yeast
and algae foods.
Vitamin B12 is essential for maintenance of your body functions including nerve
health, energy and blood cell production and DNA synthesis. For vegans, foods
such as mushrooms, nutritional yeast (vegemite), nori and fortified cereals can help
maintain an adequate level of vitamin B12 if eaten regularly.

Iron
The best sources of iron for vegans are pumpkin, sesame and sunflower seeds, soy
beans, parsley, pine nuts, wheat germ/bran, cocoa and carob powder, curry powder,
ginger, stone fruit, pistachio nuts, treacle, almonds and yeast. Spinach and green
vegetables have a moderate amount of iron.

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 14

Protein
High protein plant foods are those that contain amino acids for growth and repair.
These include nuts, seeds, beans, legumes, pulses, whole grains, yeast, coconuts.
High protein vegetables include green peas, beans and other legumes.
See information below on protein content of foods.

Protein Foods
High protein foods include: red meat (beef, lamb), white meat (chicken, turkey, fish)
seafood, eggs, milk products, legumes and pulses, nuts and seeds, algae and yeasts.
Protein foods contain a large proportion of our daily vitamin B requirements
Serves per day of protein:
Protein requirements - 1 gm of protein per day for every kilo of ideal body weight.
i.e. for a 55kg ideal weight you will require 50 - 55g of pure protein.
Refer to the chart below:

Food Serving Amount of protein

Chicken Breast 100g 30g protein
Lean Beef 100g 18 - 25g depending on the cut
Lamb 100g 25g protein
Fish 100g 20 - 25g protein
Eggs 1 x 70gm 6gm protein
Beans/Lentils- ½ cup cooked 8 -13g 8 -13g protein
Nuts 30g 4 - 8g protein Peanuts are highest
Cheddar Cheese 30g 7g protein
Cottage cheese ½ cup 16g protein
Greek Yoghurt 100g 10g protein
Cows Milk 250mls 3.4 g
Soya Milk 250mls 3.3g
Almond Milk 250mls 2g
Coconut milk 250mls 0.5g
Tofu 100g 16g protein
Vegemite 6g 1.7g protein
Yeast Brewer’s 2 Tbsp 8.0g approximately

This means:

100g of Chicken breast, 2 eggs, 100g Greek yoghurt and 30g nuts will give you
56g of pure protein.

100g of Tofu, ½ cup lentils, ½ cup of chick peas, 30g nuts, 1 cup almond or soya
milk and whole grains will give about 50g of pure protein.

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 15

Vegetables
Vegetables should make up the majority of your diet.
Vegetables provide a large proportion of your vitamins and
minerals and are high in antioxidants and proanthocyanins
which are super antioxidants.
They contain fibre which helps reduce our cholesterol levels
and lessen the likelihood of constipation and other bowel
related issues. It helps to maintain healthy blood sugar levels
and its high fibre content assists in satisfying hunger and
preventing overeating.
Vegetables help to maintain a more alkaline internal
environment. This reduces the risk of many diseases such as
muscle and joint pain, arthritis, gout, kidney disease and cancer.
Vegetables are generally low in calories, fat free and are a great
way to fill up on nutritious food.

Fruit
Eat 2 -3 pieces per day.
Fruits can have high levels of vitamin C, B’s, E, carotenoids and
anthocyanins as well as various minerals. They have relatively
small amounts of sugar per serve and provide the nutrients we
need for the season they grow in. For example, the majority of
citrus fruit is ripe in winter when we need more vitamin C for cold
and flu prevention.
Fruits also contain fibre especially when skins are eaten (i.e.
apples, pears, nectarines and berries) and have a high proportion
of water. This helps reduce constipation, improves hydration and
helps you feel satisfied on less calories especially when compared
to eating lollies, confectionary or other empty calorie foods.
Berries, cherries and stone fruit (apricots, peaches, plums and
nectarines) are best eaten in the summer months when they are
fresh, full of flavour and nutrients. If you eat in season, you will get
the maximum nutrients from your fruit.

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 16

Grains
Grains contain high amounts of the B vitamins, folic acid and essential minerals.
Eat a variety of grains in the form of breads and cereals. Whole grain is the best
choice as it is high in fibre, slower to digest and therefore helps to maintain good
blood sugar levels for longer.
Vegetables are generally low in calories, fat free and are a great way to fill up on
nutritious food.

Fat
• Fat is essential to the body and helps to keep our cell walls flexible, so nutrients
can go in and waste products out.
• It is essential for the absorption and utilisation of fat-soluble vitamins such as Vitamin
D, Vitamin A, Vitamin E and Vitamin K which are necessary for our wellbeing.
• Our hormones are made from Cholesterol a type of fat found in animal foods and
made by our liver. If we do not have enough fat in our diet, we could suffer from
a hormonal imbalance, infertility and low libido. Adrenal and Thyroid hormone
production can also be affected causing exhaustion and other health problems.
Cholesterol protects nerve fibres, repairs blood vessels, creates bile acids and
Vitamin D.
• The body can break down fat to energy and it is a good source of calories.
• Saturated fats found in animal foods, coconut and palm oil, are generally referred
to as bad fats as they have been accredited with causing heart disease and high
cholesterol. This is because they are responsible for inflammation in the body.
However, this is not always a negative attribute because inflammation can help us
fight infection and disease.
• Too much or chronic inflammation however, can cause chronic pain, auto immune
problems and blockages in the circulatory system leading to heart disease.
• We do need some saturated fat in our diet, but we should eat more of the mono
unsaturated fats.
• Saturated fats are solid at room temperature.
• Poly and Mono Unsaturated fats contain omega 3 and 6’s and tend to be more
anti- inflammatory, which is why they can help reduce inflammation and the risk of
heart disease and high blood pressure.
• Unsaturated fats are oils or liquid at room temperature.
• We need a balance between the types of fats in our diet to maintain healthy
hormone, immune and circulatory systems. These systems in turn influence total
wellbeing.

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 17

• Trans Fats are unsaturated fats that have been processed so that they behave like
saturated fats and tend to increase the level of LDLs (Low-density Lipoprotein)
and reduce HDLs (High-density Lipoprotein) in the blood. Trans fats are not a
naturally occurring substance and therefore the body does not know how to
metabolise it and it can increase the risk of heart disease, diabetes, weight gain
around the midline and obesity. Trans fats make oils solid at room temperature and
therefore are found in margarines and many processed foods.

Eat a balance of fats and oils from a variety of natural sources

Oil: olive, sunflower,
safflower, peanut and
grapeseed oil which have
been cold pressed are a
good choice.
Butter: can be eaten in
moderation but try to limit
consumption of margarine as
it is high in trans fats, contains
colourings and other additives.
Fat is also included in meats,
poultry, fish, eggs, dairy,
avocado, nuts, seeds.
How Much Should You
Consume per day.
55kg woman should have
approximately:
65g of fat for weight
maintenance.
40g of fat for weight loss

Fat content of Foods:

Oil 1 tablespoon 14 g fat

Butter 2 teaspoons 10g fat

Dairy Low Fat Milk (per 250ml glass) 6g fat

Dairy Full Cream Milk 9g fat

Yoghurt Full Cream Greek 100gm 10g fat

Avocado ½ 20g fat

Nuts – Almonds, Walnuts 30g 15g fat

Meat, Fish, Chicken 100g - Between 10 and 30g of fat

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 Recipes
Breakfast, Lunch, Dinner, Snack and Dessert recipes have been provided to give you some guidance
with your meal preparation. Feel free to substitute ingredients to suit your own requirements or
personal preferences and needs. There are many options, catering to various dietary requirements.
The suitability of each meal is identified by a label at the top of the recipe.

These will appear as the following:

GF Gluten Free DF Dairy Free LF Lactose Free V Vegan

DF Dairy Free Options VO Vegan Options

Breakfast
 B R E A K FA S T R E C I P E S 20

Scrambled Tofu Serves GF DF LF V

Ingredients Method

1. Mash tofu with a fork or potato masher until crumbled.

90 - 100g firm tofu drained and
patted dry. 2. Heat oil in a frying pan and add the tofu, cook for 2-3 mins
until some water is released.
2 tbsp. olive oil
3. Add turmeric and shallots and cook for one minute and mix
1 shallot, chopped
with tofu to colour and flavour. Add salt pepper and herbs to
½ tbsp. chopped parsley or herbs taste.
such as basil, oregano, chives 4. Remove to a warm plate.
½ tsp. ground turmeric or 1 tsp. 5. Add a little more oil to the pan and add spinach, mushrooms
grated fresh turmeric and tomatoes. Fry until just soft.
Salt and pepper to taste 6. Serve with scrambled tofu immediately.
1 cup baby spinach or larger
spinach leaves chopped
50g field mushrooms, sliced
3 cherry tomatoes, diced

Vegetable Juice Serves GF DF LF V

This carrot, celery and beetroot with parsley is a great liver tonic and kidney cleanser.

Ingredients Method

1. Put through a juicer or chop and blend in blender and serve

2 large carrots
immediately at room temperature.
2 celery sticks
¼ - ½ beetroot depending on
the size
1 tbsp. parsley

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 B R E A K FA S T R E C I P E S 21

Bircher Muesli Serves GF DF LF VO

Ingredients Method

½ cup of natural muesli or gluten
free muesli
½ cup of Greek or dairy free
yoghurt
1. Place muesli in a bowl and stir in juice and yoghurt and place
in the fridge overnight.
2. Place in a breakfast bowl and serve with a little milk if too thick.
3. Serve with fresh fruit and a sprinkle of cinnamon if desired.

½ cup of fresh orange or apple

juice
Milk or substitute for serving
Fresh fruit to serve – blueberries,
strawberries, raspberries, banana
or grated apple

Gluten Free Porridge Serves GF DF LF VO

Ingredients Method

1. In a saucepan place millet, apple and water and cook on

½ cup millet
a moderate heat until the millet is soft and thickened. Stir
½ sliced or grated apple constantly.
1 cup water 2. Serve with milk of your choice or yoghurt and flavour with
cinnamon.
Yoghurt, milk or substitutes
Pinch of cinnamon NB: Cooked brown rice can be used instead of millet. Warm with a
little milk in a saucepan or microwave, add grated apple, sultanas
and nuts and serve. The pre-cooked packet rice could be used here
to save time.

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 B R E A K FA S T R E C I P E S 22

Oat Porridge Serves DF LF VO

Ingredients Method

1. Stove top - Place the oats and water in a saucepan. Bring to the
½ cup rolled oats
boil, reduce heat and simmer, stirring constantly for 4-5 minutes.
350 - 400ml water
2. Microwave – place in a bowl and cook for 2 minutes on high,
Pinch of salt remove and stir and then cook for another 2 mins. (It may need
more or less time, depending on the power of your microwave).
Milk or yoghurt or substitutes to Sit for 2 minutes before serving.
serve
3. Add yoghurt or milk of your choice with honey to taste and serve.
1 -2 tsp. natural honey

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 B R E A K FA S T R E C I P E S 23

Smashed Avocado Serves GF DF LF VO

Ingredients Method

1. Mash avocado in a bowl and add a squeeze of lemon juice,

1 avocado
salt, pepper and herbs.
1 tbsp. lemon juice
2. Spread a quarter of the mix on a slice of bread of your choice.
1 tsp. chives or mint, chopped
3. Garnish with herbs and cherry tomatoes.
3 cherry tomatoes, diced
Salt and pepper to taste

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Omelette with
Vegetables and Cheese
Ingredients
2 tsps. butter
2 eggs
2 tbsps. water
1 spring onion, chopped
Fresh chopped herbs to taste –
parsley, chives, basil
Salt and pepper to taste
2 tbsp. grated cheddar or dairy free
cheese or 1 tbsp. grated parmesan
cheese
½ a thinly sliced zucchini
4- 6 small mushrooms, sliced
4- 6 cherry tomatoes, diced
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24
Serves GF DF LF
Method
1. Beat eggs, water, herbs and salt and pepper in a small bowl.
2. Melt 1 tsp. butter in a non-stick omelette pan and spread over
the base.
3. Add spring onion and cook until soft.
4. Add zucchini, mushrooms and tomatoes cook until tender.
5. Remove from pan and keep warm.
6. Wipe pan out and add the rest of the butter and heat.
7. Pour in egg mixture and swirl to cover base of the pan. Tip the
pan, letting runny egg to go to the outside edges of the pan to
cook. Continue until the egg is still moist in the centre.
8. When nearly set, sprinkle half the omelette with cheese and top
with onion, zucchini, mushrooms and tomatoes.
9. Lift the unfilled side over on to the cheese and vegetables, let sit
for 1 minute to finish cooking through and then place on a plate.
10. Garnish with herbs and serve immediately.
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 B R E A K FA S T R E C I P E S 25

Creamy Scrambled Eggs Serves GF DF LF

Ingredients Method

1. Beat 2 eggs, herbs and orange juice in a small bowl.

2 eggs
2. Heat butter in an omelette pan and swirl to coat pan.
Juice of ½ orange
3. Pour egg mixture into pan and stir gently with a wooden spoon.
Herbs – parsley, basil, chives
4. Turn heat off just before it is completely sets as it will continue
Salt and pepper to taste
to cook.
2 tsp. butter
5. Serve on toast of your choice.
Herbs and diced tomato to garnish
6. Garnish with herbs and tomatoes.

Gluten Free
Banana Bread Serves GF DF LF

Ingredients Method

1. Preheat oven to 170°C

1 ½ cups mashed ripe banana
2. Grease and line a loaf pan with baking paper.
½ cup rice malt syrup
3. Combine banana, rice malt syrup, oil, eggs, with sifted flour,
¼ cup vegetable oil
spices, coconut and meal.
2 eggs, lightly beaten
4. Spread into tin and create a smooth surface.
½ tsp. carb soda
5. Bake for about 50 - 55mins.
2 teaspoons gluten free baking
6. Stand in tin for 10 mins before turning out onto a rack.
powder
1 tsp. mixed spice or cinnamon
Serve fresh or toasted with fruit of choice. Enjoy.
2 ½ cups of desiccated or
shredded coconut
1 ¾ cups of LSA (linseed,
sunflower and almond meal)
Or use 1 cup of almond meal and
1 cup of gluten free plain flour

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 B R E A K FA S T R E C I P E S 26

Vegan Banana Bread Serves GF DF LF VO

Ingredients Method

1. Preheat oven to 175°C, grease and line a 22 x12cm loaf pan with
1 cup self-raising flour/ gluten free
baking paper.
self-raising flour
2. Sift flours, salt baking powder and cinnamon into a mixing bowl.
½ cup plain wholemeal flour or
multi grain, gluten free, plain flour 3. Mash bananas in a bowl and mix in oil, vanilla, almond milk and
rice malt syrup.
1 tsp. baking powder
4. Add banana mixture into flour and then add coconut and walnuts.
1 tsp. bicarbonate of soda
5. Place into loaf pan and spread evenly.
Pinch of salt
6. Bake for 45 mins or until golden brown and comes away from
1 tsp. cinnamon optional
the sides of the pan. To double check you can place a skewer in
2 medium sized bananas the centre of the cake. If it comes out clean it is done.
1/3 cup of cold pressed vegetable 7. Cool in the pan for 30 minutes before turning out.
oil
8. Run the knife around the edges of the pan and turn out onto a
½ cup of rice malt syrup wire rack.
1 tsp. pure vanilla essence 9. Serve sliced, fresh or toasted with coconut yoghurt and berries
or dairy free spread.
½ cup of desiccated coconut or
almond meal
½ cup of chopped walnuts
1/3 cup almond or coconut milk

Acai Bowl Serves GF DF LF VO

Ingredients Method

1. Place acai fruit, banana and enough milk to make a smooth

100g frozen Acai pulp
consistency into a blender or food processor. Blend to a
1 large banana, chopped smooth, thick consistency. Similar to frozen yoghurt.
Dairy milk or soya, almond or coconut 2. Spoon into a bowl and top with granola and fruit of your choice.
milk (approximately 2 tbsps.)
3. Garnish with fruit and a sprig of mint.
¼ cup granola or gluten free cereal
to top
Fruit – dried or fresh and mint sprig
to garnish

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Lunch
 LUNCH RECIPES 28

Tofu /Chick Pea Salad Serves GF DF LF V

Ingredients Method

1. Marinate chick peas or tofu in vinaigrette dressing and

2 cups cooked chickpeas (canned
refrigerate until ready to use.
chickpeas can be used, drain well)
2. Place salad ingredients in a bowl and add chick peas or tofu
Or 200g of Tofu cubed and pan
and toss well.
fried in olive oil until brown.
3. Serve immediately with crusty bread.
2 spring onions, chopped
150g baby spinach
2 small cucumbers, sliced
½ punnet of cherry tomatoes,
halved
½ red capsicum, chopped
Dressing – ½ cup olive oil, ¼ cup
lemon juice and ¼ cup of balsamic
vinegar.

Vegan Vegetable Bake Serves GF DF LF V

Ingredients Method

1. Line a heat proof terrine or loaf dish with baking paper. Preheat
2 tsps. olive oil
oven to 170°C
1 onion, thinly sliced
2. Place tomatoes, stock, garlic, herbs, salt and pepper in a food
1 eggplant, sliced processor and puree.
1 zucchini, sliced 3. Fry vegetables in oil adding mushrooms at the last minute.
1 sweet potato, sliced 4. Layer the vegetables in the bottom of the dish and then cover
with tomato mixture and repeat until all vegetables and the
½ cup sliced mushrooms puree are used.
4 large tomatoes, chopped 5. Top with cheese of your choice.
½ cup of vegetable stock 6. Bake in oven for 30 minutes.
½ cup chopped herbs – parsley,
basil and oregano
1 clove garlic, crushed
Salt and pepper to taste
Vegan cheese of choice

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 LUNCH RECIPES 29

Greek Salad Serves GF DF LF VO

Ingredients Method

1. Place all salad ingredients in a bowl and toss

300 - 400g lean lamb or chicken cut
into strips or 200g Tofu cubed
Lettuce – cos or mixed leaves, torn
2 cups baby spinach leaves
1 punnet, cherry tomatoes, halved
1 continental cucumber, sliced
2. Heat a little olive oil in a pan and fry meat or tofu quickly,
stirring frequently until cooked. Remove from pan and cool
slightly.
3. Toss meat and vinaigrette dressing in the salad. Crumble the
feta or vegetarian cheese over salad, sprinkle parsley and
cracked pepper and serve immediately.

1 red onion, sliced thinly

½ cup of olives
½ cup Italian parsley, chopped
½ cup feta or vegetarian cheese
Ground black pepper
Zest of 1 lemon
Dressing – ½ cup olive oil, ¼ cup
lemon juice and ¼ cup of balsamic
vinegar. Crushed garlic optional.

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 30

Tuna with Tamari and Rice Serves GF DF LF

Ingredients Method

1. In a pan heat oil and fry spring onion and garlic, add capsicum,
1 small (95g) tin tuna
beans and mushrooms. Cook until golden.
1 tbsp. olive oil
2. Add tuna, rice, sauce and wine to pan and heat through.
1 clove garlic, crushed
3. Serve garnished with parsley or coriander.
1 tsp. grated ginger
1 spring onion, chopped NB: Cooked chicken could be substituted for tuna.
¼ capsicum, chopped
½ cup peas or chopped green
beans
4 button mushrooms
1 tbsp. soy sauce or gluten free
tamari
1 tbsp. rice wine (Mirin)
Parsley or coriander to garnish
½ cup of pre-cooked brown rice

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Dinner
 DINNER RECIPES 32

Baked Atlantic Salmon Serves GF DF LF

Ingredients Method

1. Line a small baking pan with baking paper and pour in oil.
1 piece of fresh or frozen (thawed)
Atlantic salmon 2. Coat salmon in oil, sprinkle with herbs and lemon juice.
Fresh herbs – parsley, chives, 3. Bake at 170°C for 15 mins
marjoram or oregano, chopped
4. Serve with lemon wedges and salad or vegetables
Squeeze of lemon juice
½ tbsp. olive oil

Pan Fried Crumbed

Chicken, Veal or Fish Serves GF DF LF

Ingredients Method

1. Place flour on a flat plate.

1 tbsp. butter and oil
1 chicken breast cut into thin slices, 2 2. Beat egg with milk and place in a shallow bowl.
pieces of thin veal steak or 4 medium 3. Place breadcrumbs in another shallow bowl.
pieces of white fish
4. Dip chicken breast, veal or fish in flour, then dip in egg and
1 tbsp. plain flour or gluten free plain lastly breadcrumbs. Make sure the coating is even.
flour
5. Heat oil and butter in a pan and add meat when foam dies
1 egg beaten with a little milk or
down.
substitute
½ cup bread crumbs or gluten free 6. Fry for 2 mins on each side or until golden brown.
bread crumbs 7. Serve immediately with lemon wedges, salad or vegetables.
Salt and pepper or herbs to taste

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Curry - Lamb, Beef,
Chicken, Seafood
or Vegetable
This recipe freezes well and so you can package in individual serves to freeze for busy days.
NB: Cooking time will vary with different meats. Beef and lamb will need 1 ½ hours to become tender.
Chicken, fish and vegetable curry will only need 20 -30 minutes.
Ingredients
Vegetable oil or Ghee to fry
1 onion
1-2 cloves garlic, crushed
½ cup of korma or Madras curry
paste (check jar for quantity needed).
500g lamb, chuck steak, chicken
thighs or white fish; or
Vegetarian - 150g cashew nuts or
tofu
2 carrots or equivalent pumpkin or
sweet potato, chopped
1 medium zucchini, sliced
150g beans
150g of cauliflower or broccoli,
chopped
3 tomatoes peeled and chopped
(or 1/3 can of tomatoes)
1 x 400ml can coconut milk
½ - 1 cup of beef, chicken or
vegetable stock
Back to Contents
DINNER RECIPES 33
Serves
VO
Method
1. Chop onion and crush garlic
2. Slice carrots, zucchini and beans.
3. Cut cauliflower or broccoli into small florets.
4. Cut meat into strips or cubes. Fish may need to be larger
pieces as it cooks quicker.
5. If using tofu cut into 1 -2 cm cubes.
6. Heat oil in a large frying pan or saucepan with a lid and fry
onion and garlic.
7. Add the curry paste and fry for 1 minute, until very aromatic.
8. Add meat, chicken, fish or tofu and fry, tossing in the curry
paste to coat. Brown slightly but be careful not to burn the
paste.
9. Add tomatoes, coconut milk and stock.
10. Add carrot and cook with lid on for 10 mins – If using beef
or lamb cook for 50 minutes before adding the rest of the
vegetables.
11. Place the remaining vegetables in the curry and cook until
tender: 15 – 20 minutes.
12. Note if using beef or lamb simmer for 1 ½ hours altogether.
Check if meat is tender before serving.
13. Serve with brown rice.
NB: Other vegetables can be substituted for those in this recipe.
Dannibelle Nutrition Guide
 DINNER RECIPES 34

Lentil and
Vegetable Soup Serves GF DF LF V

Ingredients Method

1. In a large saucepan heat oil. Fry onion and garlic until

½ tbsp. olive oil
transparent.
1 onion, chopped
2. Add stock to the pan with tomato paste and bring to the boil.
1 clove garlic, crushed
3. Add dry lentils and vegetables to the stock and simmer for 1
6 cups vegetable stock hour. If using canned lentils add after ½ an hour so they are
2 carrots, chopped not too soft.

2 sticks celery, chopped

1 potato, diced
1 cob of corn – cut off kernels to use
½ cup of fresh beans chopped or
frozen peas or beans
2 tbsps. of tomato paste
1/2 cup dry, brown lentils, rinsed or
1 x 400gm can of lentils (cooked)
2 tbsps. chopped herbs –
i.e. parsley, oregano and thyme
Salt and pepper to taste

Chicken and
Vegetable Soup Serves GF DF LF

Method

1. Make the same as lentil soup but substitute chicken stock

for vegetables and instead of lentils, add 2 finely chopped
chicken thighs to the stock.

NB If you want a thick nourishing soup use lentils and chicken in

the one recipe.

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 DINNER RECIPES 35

Tofu Satay Kebabs Serves GF DF LF V

Ingredients Method

8 bamboo skewers soaked for 15
mins
¼ cup of peanut butter
1. Mix peanut butter, water, soy sauce, mirin, sesame oil, garlic
and chili in a bowl until well blended.
2. Place tofu in marinade and coat well. Leave for 30 minutes.

¼ cup hot water 3. Thread vegetables and tofu onto skewers.

1 tbsp. soy sauce or gluten free 4. Place on a hot grill or BBQ and cook until brown- about 3
tamari minutes each side.

1 tbsp. mirin (Japanese rice wine) 5. Pour over extra sauce before serving.
1 tsp. Chinese sesame oil
1 clove garlic, crushed
¼ tsp. chili flakes
250g of tofu, cubed
1 red capsicum, slice into large
pieces
1 onion, quartered
125g button mushrooms, halved

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Meat Satay Kebabs
Ingredients
Stir Fry – Beef, Chicken,
Prawn or Tofu and Vegetables
with Rice Noodles Serves
Ingredients
400g topside or rump steak,
chicken breast, prawns or 200g tofu
2 tbsp. oil
2 spring onions cut into 2cm
lengths
1 tsp. grated ginger
2 cloves garlic, crushed
2 tbsp. soy sauce or tamari
1 tbsp. rice wine
2 tsp. maize cornflour
1 bok choy, roughly sliced
1 red capsicum, cut into strips
Small can water chestnuts, sliced
100g mushrooms (optional), sliced
½ cup of beef, chicken or vegetable
stock
1 tbsp. hoisin sauce
Rice or noodles – cook as directed
Back to Contents
DINNER RECIPES 36
Serves GF DF LF
Method
1. Make Marinade as for Vegan Kebabs
2. Marinate 400g cubed chicken thighs or rump steak in satay
marinade
3. Place meat and vegetables on skewers.
4. Cook on a preheated grill or BBQ for 5mins each side
GF DF LF V
Method
1. Slice steak, chicken etc into thin strips. Prawns will need to
shelled and deveined.
2. Place 1 tbsp. soy sauce or tamari in a bowl with rice wine and
add meat and marinate while you prepare the vegetables.
3. Mix remaining soy sauce, cornflour, hoisin sauce and stock in
a small jug and set aside.
4. Heat oil in a wok or large frying pan, add onion, garlic and
ginger and cook until transparent and then add meat of your
choice or tofu. Cook quickly, stirring frequently.
5. Add the vegetables and cook until just tender.
6. Pour in sauce from the jug and stir until thickened.
7. Serve immediately with rice or noodles.
Dannibelle Nutrition Guide
 DINNER RECIPES 37

Lentil Burgers with

Sweet Potato Mash Serves GF DF LF V

Ingredients Method

1. Place all ingredients in a food processor and blend until

2 cups cooked brown lentils
combined.
2 tbsps. olive oil
2. Divide mixture into portions and shape into small patties.
1 onion, quartered
3. Refrigerate for 30 minutes to become firm.
2 cloves garlic
4. Heat oil in a pan and fry burgers until golden brown.
1 tsp. ground coriander
5. Serve on sweet potato mash with salad.
1 tsp. ground cumin
6. Season with chutney, mayonnaise or hummus.
2 tsps. curry powder or 1 tsp.
paprika
Salt and pepper NB: keep the burgers small so that they stay together as they do
not contain egg to bind them.
1 carrot grated
Variation: Serve with a wholemeal roll or pitta bread
1 cup of bread crumbs or ½ cup of
oats
1 large sweet potato cooked and
mashed with a little butter. Season
with salt and pepper.

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 DINNER RECIPES 38

Vegetarian Bolognaise Serves GF DF LF V

Ingredients Method

1. Fry onion and garlic in oil until soft, add celery and carrot and
1 onion, chopped
cook until tender.
2 cloves garlic, crushed
2. Add tomato, stock, sugar, herbs and dried lentils.
1 stick celery, finely chopped
3. Cook for 20 - 30 minutes until lentils are soft.
1 carrot, finely chopped
4. Serve on hot pasta of your choice and top with vegetarian
1 can of diced tomatoes cheese. Choose Gluten free pasta if you are intolerant.
½ cup of vegetable stock
1 tsp. brown sugar
Herbs – parsley, basil and oregano
fresh or dried
Salt and pepper
1 cup of dried brown or French
lentils
Vegetarian cheese
Pasta to serve

Chickpea Patties with

Sweet Chili Sauce Serves GF DF LF V

Ingredients Method

1. Place chick peas in a blender with other ingredients and

2 cups cooked chick peas, drained
process until it becomes a paste-like consistency. This doesn’t
and rinsed
have to be too smooth.
1 small onion, finely chopped
2. Shape into patties and chill until firm
1 carrot, grated
3. Cook in a pan until golden brown 3 -4 minutes on each side.
1 stick of celery, finely chopped
1 clove garlic, crushed Serve with sweet chili sauce and coleslaw or salad.
Herbs to taste
¼ cup of plain or wholemeal flour
Oil to fry

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Snacks
 SNACKS RECIPES 40

Guacamole Serves GF DF LF V

Ingredients Method

1. Place all ingredients in a food processor and blend until

1 avocado, halved, deseeded &
smooth or mash in a bowl with a fork.
flesh removed
½ lemon, juiced 2. Use as dip or spread.

1 clove garlic, crushed

Salt and pepper
Tabasco or chili sauce (optional)

Hummus Serves GF DF LF V

Ingredients Method

1. Place chickpeas, tahini, oil, spices and lemon juice in a

2 cups cooked chickpeas rinsed
blender and puree until smooth.
and drained (canned is suitable)
½ cup tahini 2. Taste and add more lemon juice or spices if needed.

¼ cup olive oil 3. Serve garnished with paprika and parsley.

2 cloves garlic, crushed

Salt and pepper
1 tbsp. cumin or paprika
Juice of 1 lemon

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 SNACKS RECIPES 41

Muesli Biscuits Serves DF LF

Ingredients Method

1. Preheat the oven to 140°C. Line baking trays with baking

1 cup rolled oats
paper.
1 cup plain flour
2. Mix oats, flour, sugar, cinnamon, nuts and fruit in a large
½ cup brown or coconut sugar mixing bowl.
1 tsp. cinnamon 3. Melt butter and rice malt syrup in a saucepan.
½ cup sultanas 4. Add bicarbonate of soda to boiling water and mix into butter
¼ cup dried cranberries and brown sugar.

½ cup chopped nuts (hazelnuts,
almonds or walnuts)
125g butter or dairy free spread
2 tbsp. rice malt syrup
½ tsp. bicarbonate of soda
1 tbsp. boiling water
5. Pour into dry ingredients and mix well.
6. Roll a spoonful of the mixture into a ball and place on the tray.
Flatten with your palm. Repeat with remaining mixture.
7. Bake for 20 minutes or until golden and cool before removing
from trays.
8. Keep in an air tight container in the refrigerator or freeze.

Peanut Butter
Protein Smoothie Serves GF DF LF V

Ingredients Method

1. Place all ingredients into a blender and blend until well

1 frozen banana, chopped
combined.
1 tbsp. peanut butter
2. Serve immediately.
1 scoop vegan protein powder
½ cup almond milk
1 cup ice

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 SNACKS RECIPES 42

Peanut Butter Protein Balls Serves DF LF V

Ingredients Method

1. Mix together peanut butter and Rice Malt syrup in a large

1 cup peanut butter
bowl until well combined.
2 tbsp. rice malt syrup
2. Add oats, coconut, protein powder and dates and mix well.
½ cup rolled oats
3. Once mixture has formed a slightly sticky dough, take small
¼ cup desiccated coconut parts of the mixture and roll into balls with your hands, then
½ cup protein powder roll in extra coconut.

¼ cup dates, finely chopped 4. If the mixture is too soft add extra protein powder or oats, if it
is too dry, add extra peanut butter or rice malt syrup.
Extra coconut for rolling
5. Refrigerate the protein balls until firm and store in airtight
2 tbsps. coconut oil container.
2 tbsps. water
Extra desiccated coconut for rolling

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 SNACKS RECIPES 43

Coconut Bliss Balls Serves GF DF LF V

Ingredients Method

1. Place all ingredients in a food processor and blend until

4 tbsps. almond meal or LSA
smooth.
(linseed, soy and almond meal)
2 tbsps. sunflower seeds 2. Shape into balls and roll in coconut.

½ cup of almond or cashew butter 3. Place in a container in the refrigerator to set.

¼ cup of desiccated coconut

1 tsp. cinnamon
2 tsps. honey
2 tbsps. coconut oil
2 tbsps. water
Extra desiccated coconut for rolling

Cacao Coconut
Bliss Balls Serves GF DF LF V

Ingredients Method

1. Follow the recipe for Coconut Bliss Balls and add 2 tbsps.
cacao nibs to the mixture before blending.

Muesli Slice Serves GF DF LF V

Ingredients Method

1. Line a 22 x 22cm slice tin with baking paper and grease.

½ cup honey or rice malt syrup
½ cup nut butter or tahini 2. Preheat oven to 150°C

¼ cup plain wholemeal flour 3. Mix all ingredients together and press firmly into the tray.

2 ½ cups rolled oats 4. Bake for 30 minutes until golden.

2/3 cup mixed seeds – sunflower, 5. Cool in the pan and cut in the tray.
sesame, pumpkin, chia
6. Chill before removing to prevent slice from crumbling.
½ cup of dried fruit – dates,
sultanas, raisins, cranberries or 7. Keep in an air tight container in the refrigerator or freeze.
apricots
2 tbsps. cacao nibs

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Desserts

Baked Pears with Yoghurt
Ingredients
2 Beurre Bosc pears
1 tbsp. brown or coconut sugar
½ tsp. cinnamon
2 tsps. butter or vegan margarine
Apple Crumble
with Yoghurt
Ingredients
2 large green apples
¼ cup of plain flour/gluten free
plain flour
2 tbsp. rolled oats, shredded
coconut or gluten free - millet or
rice flakes
¼ tsp. baking powder
Pinch salt
¼ tsp. cinnamon
1 ½ tbsp. brown sugar
1 ½ tbsp. butter or vegan margarine
Back to Contents
DESSERT RECIPES 45
Serves GF DF LF VO
Method
1. Preheat oven to 180°C
2. Cut pears in half and place on enough foil to wrap the whole pear.
3. Sprinkle with cinnamon and sugar. Spread with butter.
4. Enclose the pear in foil and place in the oven on a baking tray.
5. Cook for 25 – 30 mins until the pear is tender.
6. Serve in a dessert bowl with juice from the pan and yoghurt.
Serves GF DF LF VO
Method
1. Preheat the oven to 180°C.
2. Slice apples place in a saucepan or bowl in the microwave
with a little water. Cook until just soft and place slices in a
heat proof dish.
3. Place dry ingredients in a bowl and add butter or margarine.
Rub butter in evenly to make a crumbly mixture.
4. Sprinkle evenly over the apple and place in the oven. Bake for
10 -15 mins or until golden brown.
5. Serve with yoghurt of your choice.
Dannibelle Nutrition Guide

Easy Coconut Cream
Dessert with Berries
Ingredients
400ml can of coconut cream
1 cup of shredded coconut
2 tbsp. rice malt syrup or honey
½ tsp. each of cinnamon and
cardamom
½ tsp. of pure vanilla essence
½ cup of fresh or thawed frozen
berries
Back to Contents
46
Serves GF DF LF V
Method
1. Place the coconut cream can in the fridge to chill. This will
help separate the cream from the liquid.
2. Pour coconut cream and only a small amount of the liquid in
a bowl or blender (excess liquid can be used in other recipes
i.e. curry).
3. Add coconut, sugar, spices and vanilla and mix or blend until
combined.
4. Spoon into a serving bowl and top with fruit.
This coconut cream can be used to serve with other fruit desserts
instead of cream or custard.
Dannibelle Nutrition Guide
 DESSERT RECIPES 47

Poached Cinnamon
Plums with Custard or
Coconut Cream Serves GF DF LF VO

Ingredients Method

1. Cut plums in half and remove stone.

4 to 6 dark plums
1 tbsp. brown sugar 2. Place plums cut side down in a small frying pan or saucepan
so that they each lie flat on the base.
½ cinnamon stick
3. Sprinkle with brown sugar and place broken cinnamon stick
Water to poach in pan.
4. Just cover plums with water, heat and simmer until just
cooked.
5. Cool slightly and serve with custard, yoghurt or coconut
cream dessert.
6. NB: Pears can be substituted for plums in this recipe.

Fruit Sorbet Serves GF DF LF V

Ingredients Method

1. Place frozen fruit in a food processor and pulse for a few

250g fruit frozen cut into
pieces– pineapple, strawberries,
raspberries, mangos etc.
2 tbsp. maple syrup or orange juice
1 tbsp. lemon juice
seconds until chopped finely.
2. Add maple syrup or orange juice and pulse until blended.
3. Add a squeeze of lemon juice and blend.
4. Serve immediately or freeze until ready to eat.

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 DESSERT RECIPES 48

Frozen Banana Serves GF DF LF V

Ingredients Method

1. Place roughly chopped bananas in blender or food processor,

2 frozen bananas, chopped
add Greek yoghurt or coconut cream. Blend until lightly
4 tbsp Greek yoghurt or coconut whipped but still frozen. 30 seconds should be enough.
cream
2. Serve immediately.
1 tbsp. lemon juice

BBQ’d Fresh Fruit Serves GF DF LF V

Ingredients Method

1. Brush with a little oil or butter and place on a clean BBQ

2 slices of pineapple
plate.
1 banana, halved lengthwise
2. Cook until golden on each side.
1 mango, sliced
2 nectarines or peaches, halved
Slices of fresh coconut flesh

Frozen Yoghurt Serves GF

Ingredients Method

1. Mix together yoghurt, rice malt syrup (or honey), and vanilla
1 teaspoon of pure vanilla extract
in a glass bowl and chill for 2 hours.
3 cups Greek yoghurt
2. Place the bowl in the freezer for 30 minutes and then whip,
½ cup of rice malt syrup or honey repeat this every 30mins to 1 hour until yoghurt is the
consistency of a soft serve ice cream.

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Diet & Nutrition
FAQs
 FA Q s 50

Question 1
What food should you eat to help lose fat but gain muscle?

High protein foods are best for building lean muscle. Eating high protein food
as part of a well balanced diet and a consistent training regime will assist with
muscle maintenance and fat loss. Protein is used for growth and muscle repair in
the body.

High protein foods include lean red meat, poultry (chicken, turkey), fish, shellfish,
eggs, nuts, seeds, legumes and pulses which include lentils, beans (soya, mung,
red kidney, borlotti, pinto, black, cannelloni etc.), chick peas and dairy foods such
as natural Greek yoghurt and cottage cheese.

Food Serving Amount of protein

Chicken Breast 100g 30g protein
Lean Beef 100g 18 - 25g depending on the cut
Lamb 100g 25g protein
Fish 100g 20 - 25g protein
Eggs 1 x 70gm 6gm protein
Beans/Lentils- ½ cup cooked 8 -13g 8 -13g protein
Nuts 30g 4 - 8g protein Peanuts are highest
Cheddar Cheese 30g 7g protein
Cottage cheese ½ cup 16g protein
Greek Yoghurt 100g 10g protein

Question 2
What food should you eat to help lose fat but gain muscle?

The gut requires nutrient dense food including complex carbohydrates, proteins
and fats.

Empty calories foods such as sugar, refined carbohydrates and alcohol do not
provide important nutrients but do feed yeasts and certain bacteria in the gut.
When these organisms get out of balance within the gut, bloating occurs and can
lead to food intolerance and even leaky gut. Lactose intolerance is another issue
in some individuals. For any intolerance it is best to consult a health professional
such as a naturopath or nutritionist.

Foods high in fibre such as vegetables and whole grains can support intestinal
health. If gluten intolerance is a problem, wheat, barley, oats and rye need to be
avoided as gluten can cause damage to the intestinal wall. Even if you don’t have

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 FA Q s 51

gluten intolerance, reducing the amount of wheat you consume and increasing the
variety of grains in your diet is good practice. Rice, millet, quinoa, amaranth and
buckwheat are alternative grains.

Fermented and cultured foods such as yoghurt, kefir, buttermilk, kimchi,

kombucha, and miso etc. can be helpful for some people to improve gut bacteria.
Insulin, an insoluble fibre, which ferments, producing beneficial bacteria for the
promotion of gut health is found in foods such as bananas, Jerusalem artichokes,
asparagus, leeks and onions. Bananas are also soothing and anti-inflammatory for
the gut.

Cruciferous vegetables such as cabbage, broccoli, cauliflower, are high in sulphur

and contain glucosinolates which reduce inflammation and protect against many
cancers including bowel and breast cancer. Beans and legumes support beneficial
bacteria in the gut and help weight loss by improving satiety (feeling of fullness
and satisfaction for longer).

Question 3
How do you determine what diet you should follow?

Choosing a well-balanced diet is the best choice.

A well balanced diet should contain the following:

1. Enough protein for your body weight – 1gm of pure protein per kilogram of
ideal body weight. See question 1. for the protein content of foods.
2. A variety of vegetables – 4-5 serves per day and 2 serves of fruit.
3. Some fat in the form of oil, butter or in protein foods such as meat, chicken
and fish.
4. Carbohydrates, which are required for energy and are broken down into
glucose and used by the brain and muscles for energy.

Complex carbohydrates are the best choice as they breakdown slowly over a
number of hours and maintain blood sugar levels for longer. This means that you
are less likely to crave high sugar foods. Individuals with high energy needs may
need more complex carbohydrates. If trying to lose weight carbohydrates may be
reduced but not eliminated.

• All food should be high nutrient, unprocessed, fresh and organic where possible.

• Empty calorie foods such as refined sugar, white flour product, soft drinks and
alcohol should be avoided or kept to a minimum.

• Eat a variety of foods, eat foods in season and organic where possible.

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 FA Q s 52

Question 4
Can you suggest some foods that help reduce belly fat?

Belly fat is often a combination of eating too much high energy, low nutrient food,
excessive food intake and insufficient physical activity.

This means that the body stores excess food as fat. Eating less refined
carbohydrates, more vegetables and protein and implementing portion control
will assist in reducing belly fat. Incorporate high fibre foods in your diet that help
you feel satisfied for longer to reduce poor snacking choices. Also ensure you are
drinking an adequate amount of water each day (at least 2 litres) and exercising
regularly to help burn excess fat accumulation.

Question 5
How can I reduce bloating?

Bloating is often caused when foods are unable to be digested properly. High
fibre foods are broken down in the small intestine by bacteria. If there is a lack of
good bacteria there will be an imbalance of bacterial strains, producing gases that
cause bloating. Adding a probiotic can help reduce bloating. Digestive enzymes
may also be helpful to assist digestion. Reduce sugar and refined carbohydrates
as these increase CO2 production in the gut, causing wind and discomfort.

Gradually increase your intake of high fibre foods as it will assist your body with
the production of bacteria to enable digestion. Gluten and lactose intolerance
can also cause bloating. If you suspect that you may have an intolerance please
consult a qualified health professional.

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Question 6
What is the best thing to eat before and after workouts?

Before working out - it is best to eat a nutritious snack or meal about 1-2 hours
prior to exercise. This allows time for the food to digest and be available for
energy, muscle building and repair. The best choice of food is lean protein such as
chicken, tuna, salmon, tofu or a vegan patty served with a complex carbohydrate
such as brown rice, potato, sweet potato or wholemeal bread, along with salad or
vegetables. A high protein, salad sandwich made with wholemeal bread would
make a good pre-workout snack. Keep the fat content to a minimum as it can
slow the emptying of the stomach and therefore nutrients and energy may not be
available when you need it.

Digestion also requires a significant blood supply which means less blood will be
available for your muscles during exercise. Generally, water is the best choice of
fluids during a workout unless it is a long event in which case glucose drinks with
electrolytes may be required.

After working out - you can choose to immediately have a protein drink which
can help to maintain muscle mass but a nutritious meal within an hour or two of
working out will help you replace lost nutrients and provide the protein for muscle
repair and building. This meal should include protein, vegetables and complex
carbohydrates. Some fat can be included as it is essential for hormonal and cell
function and will help you feel satisfied for longer. Breakfast after a morning
workout could include Greek yoghurt, muesli and fruit or eggs, vegetables and
wholemeal toast.

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Question 7
Is it important to count Macros?

Counting Macros is just another way of counting calories, but it does give you an
idea of where most of your calories are coming from and may help you balance
your intake of major nutrients. The general rule for losing weight and building
muscle is to eat 10% - 30% of calories from carbohydrates, 25% -50% from
protein and 25% - 40% from fat.(3)(4). Some programs recommend 20/40/40. For
most women this is too low in carbohydrates and you may feel tired and lethargic.
If you have high energy needs, you will need a higher percentage of complex
carbohydrates.

By accessing information on the macronutrient count of foods you can determine

whether you are eating the right percentages. Once you have a good idea of
the protein, fat and carbohydrate and calorie content of the foods you eat most
frequently, meal and menu planning becomes easier. If all of this counting and
measuring seems too hard, another way of getting the balance right is to choose
a small to medium sized dinner plate and fill 1/4 with a protein food, 1/4 complex
carbohydrate and ½ with vegetables.

Grill, roast or pan fry rather than deep fry meats and vegetables, steam or oven
bake vegetables and add herbs or spices for more flavour. Fats have twice the
calories of protein and carbohydrate per gram, so need to be eaten sparingly, but
a small amount will help you feel satisfied for longer after eating. They can be
eaten in the form of cold pressed oils, avocados, butter, coconut oil etc.

Question 8
Are carbs bad for you?

Carbohydrates are essential for the proper functioning of our body and brain.
They provide energy to the cells in the form of glucose. Refined carbohydrates
such as sugar, white flour, juice, soft drinks etc. break down into glucose very
quickly and enter the blood stream in one big hit. This causes the body to pull
out what it doesn’t need from the blood stream and store it for later in the form of
fat. You then quickly become hungry as your body and brain require glucose and
would prefer not to get it out of storage.

This is when you feel you need to snack on something sweet and the same
problem occurs again. A chocolate bar and a coffee will boost your blood sugar
levels dramatically for a short while, but these levels will then drop to levels below
where we started, causing the need for another hit of sugar and caffeine.

The best way to consume carbohydrates is in the from of complex carbohydrates

such as whole grain breads, brown rice, oats, quinoa, polenta, whole potato, sweet

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potato and starchy vegetables because they break down slowly in the digestive
system. This releases glucose gradually into the blood stream so that you feel
satisfied for longer. The glucose is slowly absorbed by the body so that your blood
sugar levels remain fairly constant between meals and only start to drop before
the next meal. This prevents the carbohydrates being stored as fat because they
are used as they are broken down into glucose.

Some individuals need more carbohydrates than others as they have higher
energy needs. Carbohydrates provide most of our energy needs and so if we put
on weight easily it is best to reduce the amount consumed, especially the empty
calorie carbs. In this case eat the less starchy vegetables and moderately sweet
fruits. Your needs will increase with higher levels of physical activity.

Question 9
How do I control cravings for sugar/sweets?

We often crave sugary foods because we deprive ourselves of all sweet foods
and then binge because we feel we are missing out. Eating a balanced diet and
including some sweet fruits can help to reduce cravings. Cravings may occur
because you are not eating enough protein, fat and complex carbohydrates to
sustain your energy between meals.

This will cause low blood sugar levels and your body will crave sweet food.
Choose high quality, nutritious foods to maintain your energy levels. Complex
carbohydrates in the form of whole grains and starchy vegetables help to maintain
your blood sugar and energy levels.

Cravings may also be caused by a yeast overgrowth or a bacterial imbalance

in the gut which require sugar for their survival. They can have an influence on
what we want to eat to ensure their proliferation. You may also experience wind
and abdominal discomfort if there is an imbalance of gut bacteria. Please refer to
Question 2 for tips of improving your gut health.

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Question 10
How many meals should I eat per day? Or should I be eating small
portions frequently?

Generally 3 meals a day is the best option as it gives your digestive system a
rest and we generally eat better foods during a meal than for a snack. Taking a
little longer to eat your food can help you feel satisfied. Some people, especially
those with a slim build and faster metabolism, may need to eat between meals
to maintain blood sugar levels. If this is the case it is best to make sure that some
protein foods are included in each meal and in the snacks.

Snacks could include nuts, yoghurt, cottage cheese or hummus. These provide
protein, which slows down the emptying of the stomach and regulates the release
of glucose into the blood stream. High sugar foods are not recommended as they
can exacerbate low blood sugar problems.

Depending on your routine and working hours you may wish to add snacks
between meals. It is recommended that you opt for nutritious snacks with protein,
fruit or vegetables and complex carbohydrates. If you have a substantial snack
you may reduce the size of your next meal, especially if you are trying to lose or
maintain your weight.

Question 11
How do you stop a ‘cheat meal’ from blowing out your whole diet for
the week and binge eating?

Programming in a treat meal rather than a cheat meal is the best way to combat
blow outs in your diet regime. Allow yourself something sweet or fatty once
a week. Tell yourself you are eating for your own benefit and not depriving
yourself. Once you have established a good eating regime it is easier to indulge
occasionally without a major blow out.

Binge eating is often a result of depriving yourself on a strict diet and then
breaking it with an overindulgence in “junk” food. Having a well-balanced diet and
allowing yourself to eat in moderation without excessive restriction can assist in
avoiding binge eating.

Substituting artificial snacks for healthy sweet alternatives can help reduce
the overindulgence in unhealthy foods and the guilt associated with their
consumption. For example bananas, fruit yoghurt and pureed berries or mango
can be a good substitute for ice cream. Oven roasted potato or sweet potato chips
may be a substitute for the deep-fried variety.

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Question 12
Do you believe that the keto diet is a good diet? And people should
stay on it long term?

A ketogenic diet is one where carbohydrates are severely reduced to about

50g including fibre and indigestible carbohydrates. The majority of calories in
this diet come from protein and fats. The theory is that, because the available
carbohydrates/sugars are reduced, the body has to break down fat for energy.
This in turn results in weight loss.

Basically, the body goes into a state of starvation or ketosis in which it digests
is own fat stores. It can cause bad breath, low energy and headaches. It can be
used for a week or two to kick start a diet and reduce cravings for sweet foods.
Long term, however, it can cause a reduction in beneficial gut bacteria leading to
digestive problems, bloating and poor nutrient absorption.

There is little evidence that a Ketogenic diet results in greater weight loss than a
combined low fat and reduced carbohydrate regime. If you are very active, a low
carbohydrate diet can restrict your supply of energy and may result in fatigue.
Moderation is the best practice. Developing a sensible eating and exercise routine
is the way of reducing weight and maintaining a healthy body long term.

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 Thank you
I hope this nutrition guide has provided you with a better insight into healthy,
well balanced eating. Healthy eating does not have to be boring or strict,
be creative with your meals, enjoy your food and draw inspiration from the
information we have provided in this guide. Nourish your body, fuel it right and
you will achieve your fitness goals.

I’d love to hear how you are going, recipes you’ve made, and any questions you
have. If you are looking for further support, motivation, recipes, workouts and so
much more, make sure you join our community, DB Squad, on Facebook!

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