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Samara’s Food

Samara food

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Page 1: Samara food

Samara’s Food

Page 2: Samara food

DINNER!!!!

Page 3: Samara food

Samara’s Zucchini Fritters

• 3 medium zucchini grated

• 1 large carrot grated

• ¼ cup coconut flour or oats

• 1 egg beaten

• 2 egg whites

• 1 tsp black pepper

• 1tsp garlic salt

• ½ tsp paprika

• Coconut oil for cooking

• 1 Tbsp WW cottage cheese

• ¼ avo

• 1tsp lemon juice

1. Grate the zucchini then put in bowl with salt and leave for 10min

2. Squeeze the moister out of the zucchinis over the sink in handfuls until all the water is released

3. Add the coconut floud, eggs, and seasoning. Stir to combine

4. Heat a large fry pan, melt cocnut oil in the pan. Put balls of the mixture into the pan and flatten

5. Cook 3-5 mins each side until brown

6. Mix the cottage cheese and avo together with salt, pepper and lemon juice

7. Add on top of the cooked fritters

Page 4: Samara food

Pea Pancakes • 225 g peas cooked and drained

3 tablespoons unsweetened coconut milk 1 egg, lightly beaten 4 Tbsp flour of choice 1/2 tsp salt 1/2 tsp stevia 1/2 tsp baking soda 2 Tbsp olive oil- for pan to cook

1. Combine half of the peas and the coconut milk in the food processor and puree until smooth. Mash the other half of the peas with a fork.

2. Whisk together the pea puree, egg, superfine brown rice flour, millet flour, salt, sugar, and baking soda. Fold in the mashed peas.

3. Spoon into single sized pancakes over a hot pan with olive oil. Flip when browned on each side

Makes 8 pancakes

-http://www.cannellevanille.com/

Page 5: Samara food

Samara’s Vegie Pesto Chicken Noodles

• 2 zucchini

• 2 carrots

• 1 tsp basil pesto

• 1 tsp Goat Cheese

• 100g chicken

• 1 tsp coconut oil

• Salt and pepper to taste

1. Use a Julienne Peeler to peel the zucchini and carrot into noodles

2. Heat a large pan with coconut oil

3. Add the noodles and cook for 3-4 mins until soft

4. Add the cooked chicken

5. In a bowl add the noodles and chicken with salt, pepper and the pesto and goats cheese

6. Mix to combine

Page 6: Samara food

Samara’s Honey Soy Vegie Noodles

• 2 zucchini

• 2 carrots

• 1 tsp coconut oil

• 1 Tbsp soy sauce

• 1 Tbsp honey

• 1 tsp chilli (optional)

• 1 Tbsp sesame seeds

• Salt and peopper to season

1. Use a Julienne Peeler to peel the zucchini and carrot into noodles

2. Heat a large pan with coconut oil

3. Add the noodles and sesame seeds and cook for 3-4 mins until soft

4. Add the soy sauce, honey, and seasonings with the seeds into the pan and mix

Page 7: Samara food

Lettuce Chicken Wraps

Servings for 1 person

• 2 teaspoons coconut oil

• 1 leek chopped

• 2 garlic cloves, minced

• 1 cooked chicken breast, diced

• 1/2 avocado, diced

• 1 tablespoon sweet chili sauce (optional)

• 3 to 4 washed and dried romaine lettuce leaves

1. Heat coconut oil in skillet. Add chopped leek and garlic cloves. Saute for 5 minutes on low heat. Turn heat off.

2. Toss chicken in to combine flavours. Stir. Season with sea salt (optional) and fresh ground black pepper. Pile chicken blend on top of lettuce.

Page 8: Samara food

Zucchini “Fries” • 2 zucchinis cut in half lengthwise

then cut into 1/2 “ sticks

• 2 egg whites

• ¼ cup whole wheat bread crumbs

• 2 Tbsp grated parmesan cheese

• ¼ tsp garlic powder

• ¼ tsp seasoning

1. In small bowl, beat egg whites and season with S &P

2. In a separate bowl mix breadcrumbs, cheese, garlic powder and Italian seasoning

3. Dip zucchini into eggs then breadcrumb mix to coat

4. Place on oven tray and bake at 180 for 15-20mins

Page 9: Samara food

Cauliflower pizza

• 1 medium sized cauliflower head (2-3 cups processed)

• ¼ tsp salt

• ½ tsp dried basil and oregano

• ½ tsp garlic powder

• ¼ cup shredded parmesan cheese

• ¼ cup low fat mozzarella cheese

• 1 egg

• 1 Tbsp almond meal

1. Pulse raw cauliflower in food processor until blended. Cover cauliflower in a bowl and microwave for 4 mins

2. Put into a bowl on a paper towel , dry it and allow to cool

3. Add the rest of the ingredients to the bowl but add the egg last

4. Mix with hands to form a pizza dough

5. Place on baking paper (spray with coconut oil) and bake 8-11 mins on 180 degrees

6. Remove and add toppings

7. Bake for another 5-7 mins

Page 10: Samara food

Bun-Less Burgers • 2 large field mushrooms

• 2 large beef patties

• 3 cups of spinach

• 1 avocado

• 1 large sweet potato

1. Chop sweet potato into wedges and place in oven with coconut oil and cinnamon at 180 for 45mins

2. Cook the 2 mushrooms in a pan until cooked

3. Cook both meat patties in a pan

4. Place the patties on top of the mushrooms then add wilted spinach and ½ an avo to each burger

5. Serve with sweet potato wedges

Page 11: Samara food

Hamburger Ideas

Page 12: Samara food

Zucchini ramen burgers • Makes 2 buns

• 1 large zucchini

• 2 egg whites

• Spice to taste

1. Spirilise zucchini and mix with egg whites and spice and coat them

2. Separate zoodles into 2 parts and place inside ramekins. Cover with wax paper and smash down with canned food item and keep the can inside each mould to compress. Place in fridge for at least 30mins

3. Remove from fridge and head pan and sear each side until each side looks charred/cooked.

Page 13: Samara food

Turkey mini muffins

Ingredients: - 1/2 tsp ground cumin -1/2 tsp thyme -2 tsp mustard -2 tsp pepper -2 tsp Spice -1 cup quick cooking oats -2 tbsp garlic powder -1 small onion, chopped -2 celery stalks chopped -1/2 green capsicum (can pretty much add any veggies you want!) - 3 egg whites -2.5 lbs extra lean ground turkey Directions: 1. Preheat oven to 375 2. Mix all ingredients together except meat and eggs 3. Add in turkey and eggs, and mix with hands 4. Spray muffin tin with non stick spray and place mixture in tin. 5. Bake for 40 minutes or until meat is cooked all the way through.

Page 14: Samara food

Rosemary Chicken Nuggets

• Ingredients: chicken, egg, garlic powder, almond flour, coconut flour, coconut shreds, coconut oil, olive oil, and rosemary

1. First, place in a food processor:

2. • 2 uncooked, chicken breasts

3. Pulse until chicken is ground up.

4. In a bowl mix together:

5. • ground chicken

6. • 1/4 cup almond flour

7. • 2 Tbsp coconut flour {or another 1/4 cup almond flour} • 1 small egg

8. • 1/4 tsp garlic powder

9. • 1/4 tsp salt

10. • 1/8 tsp pepper

11. In a separate bowl mix together:

12. • 1/4 cup almond flour

13. • 2 Tbsp coconut flour

14. • 1/4 cup coconut shreds

15. • 1-2 Tbsp finely chopped rosemary

16. In a pan form the chicken mixture into 1-2 Tbsp balls and then roll in flour mixture. Cook about 4 minutes on both sides. Then repeat until all nuggets have been cooked

Page 15: Samara food

Low carb cauliflower and cheese pancakes

• 1 head cooked cauliflower

• ½ small onion cooked

• 2 large eggs

• 1 cup cheddar cheese grated

• ½-3/4 cup panko bread crumbs

• ½ tsp pepper and salt

• Oil for frying

• Avocado/hummous/Greek yoghurt option for dipping

1. Blend ingredients in food processor

2. Spoon onto pan and cook until browned

Page 16: Samara food

Lo carb baked broccoli and cheese patties

• 2 tspn vegetable oil

• 2 cloves garlic

• ½ cup cooked onion

• ¼ tspn salt and pepper

• 1 ½ cup broccoli cooked

• ¾ cup panko breadcrumbs

• ¾ cup cheddar cheese

• 1/3 cup parmesan cheese

• 2 eggs beaten

1. In hot pan add oil, garlic, onions, salt and pepper. Sautee until soft remove and set aside to cool

2. Squeeze out as much water as you can from the broccoli. Then place in bowl and add onion mix, breadcrumbs, cheese and eggs. Stir to combine

3. Form into patties and place on baking sheet. Bake for about 10mins each side at 180 degrees.

Page 17: Samara food

Parmesan Zucchini Balls • 2 zucchini

• 1 egg

• 1 Tbsp GF flour2 Tbsp Parmesen

• Pinch of salt and pepper

1. Grate zucchinis. Squeeze liquid out from the zucchinis into the sink

2. Mix the rest of the ingredients to combine

3. Form into balls and place on baking paper

4. Cook until golden at 180

5. Serve with tzatziki or smashed avocado

Page 18: Samara food

Cauliflower Bun

• Ingredients: Cauliflower, almond flour, coconut flour, egg, garlic powder, rosemary, and salt

• Mix together:

1. • 1 cup grated raw cauliflower

2. • 1 Tbsp almond flour

3. • 1/2 Tbsp coconut flour

4. • 1 egg

5. • 1/2 tsp garlic powder

6. • 1/2 Tbsp rosemary {or oregano}

7. • 1/8 tsp salt

8. Shape into two circles onto a well oiled pan.

9. Cook at 400 degrees for 15 minutes and then broil for 5 minutes or until golden.

10. Place onto a cooling rack or it will get mushy.

Page 19: Samara food

Cauliflower Bread • ½ small cauliflower trimmed of core

• 1 egg

• 1/c cup mozzarella and Parmesan blend

• 1 tsp dried herbs

• Salt and pepper to season

• 1 tsp Olive Oil

1. Pulse cauliflower in food processor to fine.

2. Add egg, cheese and seasoning until well combined

3. Line a baking sheet with olive oil

4. Place spoons of mix onto sheet and bake for 40mins at 180

5. Flip the bread over and return to oven for 10 mins

Page 20: Samara food

Barley & Pomegranate Salad

1. Rinse barley then add to 3 cups of boiling salted water, cook 20-25min to soften.

2. Allow to cool

3. Cut feta then add rest of the ingredients

4. Combine dressing in small bowl and pour on salad

• 250g pearl barley

• 200g Greek Feta

• ½ cup Pomegranate seeds

• 50g walnuts chopped

• 3 tbsp chopped mint

• 2 tbsp chopped parsley

Dressing

• 2 tsp ground cumin

• 3 Tbsp olive oil

• 2 Tbsp red wine vinegar

• 1 Tbsp honey

• 1 clove garlic

Page 21: Samara food

Samara’s Orgasmic Brown Rice and pumpkin Salad

• 2 packs of Sunrice brown rice (serves 2 packs)

• 2 cups of pumpkin chopped and roasted

• ¾ cup feta crumbled

• 2 cups baby spinach leaves

• ¾ cup walnuts chopped

• Dressing

• 3 Tbsp honey

• 1 tbsp white wine vinegar

• 2 tbsp olive oil

1. Heat the brown rice in microwave

2. Add the rest of the salad ingredients into a bowl

3. Mix all the dressing together and pour over salad

Page 22: Samara food

Thai Beef Salad • 1 kg rump beef

• 2 cloves garlic chopped

• 2 tbsp. lime juice

• 2 Tbsp. Soy Sauce

• 2 Tbsp. Fish Sauce

• ¼ cup brown sugar

• 2 shallots thinly sliced

• ¼ cup mint leaves

• 1 punnet cherry tomato's

• Mixed lettuce leave

1. Roast beef to medium(180 for 40mins)

2. Mix garlic, soy, lime, fish sauce and sugar in food processor to smooth pate

3. Slice beef and place on layer of greens, shallots, tomato and mint

Page 23: Samara food

Pecan chicken nuggets • 400g chicken breast cut into 1 inch

pieces

• ¾ cup flour/bread of choice

• ½ cup crushed pecans

• 1 Tbsp paprika

• 1 tsp dried basil

• 1 tsp garlic powder

• 1 tsp Salt and paper

• 1 egg white

• 1 Tbsp Tap water

1. Combine dry ingredients in blender then add to dish

2. Which egg white and water in another dish

3. Dip chicken pieces into wet mix then roll in dry mix

4. Place on baking paper and bake at 180 for 15 mins

Page 24: Samara food

Juicy chicken parcels • 1 chicken breast

• 1 tsp olive oil

• 2 Tbsp lemon juice

• 2 tsp fresh oregano

• 1 sprig thyme

• ¼ tsp paprika

• ¼ tsp salt

• ¼ tsp pepper

1. Heat pil in medium heat, add chicken breast and fry for 2 mins on both sides until golden

2. Coat chicken in marinade mix and wrap in 30cm square of baking paper and twist knot at each end

3. Place on oven tray and bake for 15mins at 180

4. Rest for 10min before serving

Page 25: Samara food

Salmon patties • 400g can of wild caught Salmon

• 2 eggs beaten

• ¼ cup fine onion

• 1 tsp dried parsley

• 1 tsp mustard

• ½ tsp salt

• ½ tsp pepper

• 1/8 cup coconut flour

1. Combine all ingredients

2. Place small portions into frying pan and cook on both sides until golden

@holisticnutritionist - Kate

Page 26: Samara food

Jenna Zucchini Slice • 3-4 grated zucchini

• 1 large onion

• 3 rashers of bacon or Ham

• 1 C grated cheddar cheese

• 1 C self raising flour

• 1 cup oil

• 5 eggs

• Salt and pepper to taste

1. Combine ingredients bake at 180 for 30-40mins

Page 27: Samara food

Broccoli, feta, pine nut fritters

• 1 medium sized broccoli

• 3 cloves garlic

• 4 eggs

• 1 small bunch of parsley

• 150 grams of buckwheat flour

• 80g feta cheese

• 1 T fresh mint

• ½ lemon juice

• 12 cup pine nuts

• Salt and pepper

1. Chop broccoli finely and steam for 5 mins

2. Beat eggs in bowl and add flour, garlic, salt, peeper and parsley

3. Chop feta into small cubes and place in mix

4. Mix all ingredients together an cook in pan until golden

Page 28: Samara food

• Deserts

Page 29: Samara food

Banana PB Choc Sandwich's

• Slice bananas, spread with peanut butter, freeze, cover in chocolate, freeze again

• Melt dark chocolate on pomegranate seeds inside muffin tins and freeze to set

Chocolate Pomegranate Clusters

Page 30: Samara food

Samara’s Quinoa Pudding

• 1 cup quinoa

• 1 cup almond milk

• 2 Tbsp vanilla extract

• Pinch of salt

• 1 Tbsp stevia

• 1 apple chopped

• 1tsp cinnamon

• Honey or maple syrup to taste (1-3 Tbsp)

1. In a pot on medium heat, add all of the ingredients except the honey

2. Stir frequently at a gentle simmer until it has thickened and liquid reduced

3. Take off heat and add honey

4. Serve topped with berries, nuts, seeds, coconut etc

Page 31: Samara food

Samara’s Raspberry Ripe

• 4 Tbsp coconut oil melted

• 2 Tbsp raw cocao powder

• 2 tbsp stevia

• Frozen raspberries, coconut, almonds to top

1. Mix all liquid/powder ingredients in a bowl, pour into a flat dish and top with toppings

Page 32: Samara food

IQS Peanut Butter Cups • 1/2 cup coconut oil, melted

• 1/2 cup raw cacao powder

• 1 tablespoon rice malt syrup

• 2 tablespoons coconut cream

• 1/4 cup smooth natural peanut butter

• large pinch of sea salt.

1. Arrange small chocolate papers on a tray. Combine the coconut oil and cacao powder until smooth, then stir in the syrup and coconut cream. Pour a thin layer into the bottom of the chocolate papers. Freeze for 5 minutes. 2. Remove from the freezer and spoon ⅓ teaspoon nut butter into each one. Pour the remaining cacao mixture on top and scatter sea salt over. Refrigerate for 30 minutes until set

Page 33: Samara food

Healthy Chocolate Pav • 8 egg whites

• 4 Tbsp stevia

• 4 Tsp cocao powder

Topping

• 1 can whipped coconut cream & 4 Tbsp sweetener and fruit

1. Beat egg whites and gradually add sweetener

2. Fold cocao powder into egg mix and spoon into lined baking tray

3. Put in oven at 140C and bake 30mins

4. Reduce heat to 120C and bake further 25min

5. Turn off heat and leave door open until completely cooled

6. Add toppings

Page 34: Samara food

Chocolate Fudgsicles

• 2 T cocoa powder

• 1/2 cup canned coconut milk

• 2 small, very-ripe bananas (200g)

• 1/16 tsp salt

• 1/2 tsp pure vanilla extract

• optional: add peanut butter

1. Combine all items in a blender

2. Pour into popsicle moulds and freeze.

Page 35: Samara food

Quinoa Choc Chip Cookies • 1 cup quinoa flour

• ½ tsp baking powder

• Dash salt

• ¼ cup sweetener

• ½ cup chocolate chips of choice

• 2 TB unsweetened almond Milk

• 1 tsp vanilla

• ¼ cup coconut oil

1. Combine all dry ingrdients. Get wet ingredients togeather and add to the dry mix. Combine.

2. Place into balls on baking paper and bake at 180 for 10mins

3. Stand and cool

Page 36: Samara food

Quick banana oat cookies

• 2 large ripe bananas

• 1 cup of quick oats

• ½ cup chocolate chips

• Combine all ingredients together

• Bake for 15mins at 180.

Page 37: Samara food

Pumpkin Pie Baked Apple

• Ingredients: pumpkin purée, apple, coconut milk, egg, cinnamon, ground ginger, cloves, nutmeg, and a medjool date {or honey}

1. First, core an apple.

2. Pumpkin Pie Filling

3. Blend or mix together:

4. 2-3 Tbsp pumpkin

5. 1-2 tsp coconut milk

6. an egg white {or a whole egg if making 2}

7. 1/2 tsp cinnamon

8. a pinch of each ground ginger, cloves, and nutmeg

9. 1/2 a medjool date {or a tsp or so of honey}

10. Add to the apple

1. Bake at 375 degrees for 45-60 minutes or until apple is soft. Then take out of the oven and top w/ candied pecans.

2. Serves1-2

Page 38: Samara food

Flourless Choc Banana Cake

• 10 oz. bittersweet dark chocolate (80% dark)

• 1/2 cup organic butter, room temperature and softened

• 3 very ripe organic bananas

• 4 organic free-range eggs

• 3 tsp cinnamon

1. Preheat oven to 175C. Grease a spring-form pan

2. melt the chocolate, set aside

3. Cream the butter

4. When the butter is creamed, add bananas, one at a time- blend well

5. Add eggs to the butter/banana mixture, one at a time. Mix well.

6. Add the cinnamon. Pour in the melted chocolate, mix until blended.

7. Pour the batter into the baking pan. Bake for about 25 minutes, until the cake sets. Let the cake cool before serving. The cake keeps well refrigerated.

Page 39: Samara food

Not-Tella Spread • 1 cup raw unsalted hazelnuts

• Heaping 1/4 cup raw unsalted cashews

• 3 Tablespoons cocoa

• 2-3 Tablespoons Stevia

• Pinch salt

• 1 teaspoon tapioca starch or arrowroot powder if using for spreading (as opposed to baking)

• Optional: Toasts hazelnuts

• Add the nuts to a food processor and pulse until they form a coarse flour, then process continously, until it forms a thick paste. This will take a while.. Just keep going; eventually the oils will release and the nuts will become a loose paste.

• Add the cocoa, Stevia, salt and tapioca/arrowroot (if using) and process to combine.

• Taste, adjust cocoa, sweetener and salt to your preference, and process once more to combine.

• Lasts in fridge for up to 3 weeks.

Page 40: Samara food

Quest Rice Crispy

• 1 quest bar

• 1-2 Tbsn water

• 1 ½ cups of wheat or rice puffs

• Add the water to a chopped up quest bar and microwave for 10-15 secs and mix together until a paste

• Add the rice puffs and combine

• Place onto baking sheets and bake for 20 mins at 180

Page 41: Samara food

Samara Nicecream • 2 large ripe frozen bananas

• 2 Tbsp Greek Yoghurt

• 1 tsp cinnamon

• 1 Tbsp sugar free maple Syrup

• Optional toppings- natural peanut butter, chocolate

• Blend everything together in blender until creamy

• Serve into bowls and top with yummy toppings of choice

Page 42: Samara food

Chocolate Brownie Cheesecake Ball

1. Stir cream cheese and the peanut butter at room temperature (to a stir-able consistency).

2. Then add the cocoa powder and vanilla and stir. Gradually add the powdered sugar

3. Cover the bowl and freeze 6 hours or overnight until the mixture is no longer too sticky to spoon onto a large piece of plastic wrap.

4. Bring up the sides of the plastic wrap and twist very tightly to form a ball shape. Freeze in the coldest part of your freezer for 2-3 hours

5. Place chocolate chips in a large bowl, then roll the cheese ball until evenly coated with chocolate chips. Freeze until ready to serve

-http://chocolatecoveredkatie.com/

1/4 cup peanut butter 8 oz cream cheese, 2 1/2 tbsp cocoa powder 1 tsp pure vanilla extract 2 cups powdered sugar or Sugar-Free Powdered Sugar 1/2 cup mini chocolate chips

Page 43: Samara food

Caramel Yoghurt Dip

• 1 container plain yogurt

• 1/8 tsp salt

• 2 tbsp pure maple syrup (or agave)

• 1/4 cup coconut brown sugar or regular brown sugar

• 1 tsp pure vanilla extract

• In a very small saucepan, combine all ingredients except the yogurt and vanilla extract. Heat very gently, stirring continuously until the sugar dissolves.

• Turn off the heat and stir in the vanilla extract and yogurt. Allow to cool. This gets thicker in the fridge if you let it sit overnight.

• Store leftovers in the fridge for up to 4 days.

-http://chocolatecoveredkatie.com/

Page 44: Samara food

Quinoa Pudding • 3 cups whole milk (sub with almond, or

coconut milk)

• 2 teaspoons vanilla or one vanilla bean

• 1/4 cup sugar

• pinch of salt

• 1/4 cup water

• 1/6 teaspoon cinnamon

• 1 cup quinoa

• Combine the milk, water, sugar, salt, cinnamon and vanilla in a medium saucepan and bring to a simmer. Add the quinoa and stir. Reduce heat to medium low, partially cover (about 3/4 of the way) and cook for about 30 minutes (or until cooked), stirring every few minutes to avoid sticking

• Remove from heat and let cool to room temperature or cold in the fridge. Spoon pudding into bowls and top with chopped strawberries and pistachios.

- http://honestfare.com/

Page 45: Samara food

Single serve Chocolate Raspberry Lava cake

• 3 tbsp flour of choice

• 2 tbsp cocoa powder

• 1/8 tsp salt

• 1/4 tsp baking powder

• 3 tsp sugar of choice

• 1/2 tsp pure vanilla extract

• 3 tbsp milk of choice

• 2 1/2 tsp vegetable or coconut oil

• 2 tbsp mashed raspberries or raspberry jam

• small handful mini chocolate chips, optional

1. combine dry 6 ingredients and stir very well then add the wet ingredients

2. Spoon half the batter into the greased dish, spoon the raspberries and optional chocolate chips on top

3. , then top off with remaining chocolate batter. Either microwave 30-40 seconds or bake 13-14 minutes

Page 46: Samara food

Banana caramel cake Cake

• 3-4 ripe mashed bananas

• 1 cup buckwheat flour

• 1 cup almond meal

• ¼ cup cocnut sugar

• 1 ½ almond milk

• 1 Tbsp baking soda

1. Mix all together in bowl and pour into cake tray and bake at 180 for 4 mins

Icing:

1. Pour coconut milk into a sauce pan- bring to the boil and add coconut sugar and vanilla. Return to medium heat and simmer for about 20mins until it thickens like icing

2. Spread over cake and sprinkle with coconut flakes

Icing:

• ½ can coconut milk

• 1 Tbs coconut sugar

• 1 tsp Vanilla extract

Page 47: Samara food

Pumpkin Carrot protein cake

• 1 cup shredded carrot

• 1 cup pumpkin puree

• ½ cup stevia

• 2/3 cup oats

• ½ cup protein powder

• ¼ cup almond meal

• ¼ cup coconut oil

• ¼ cup unsweetened apple sauce

• 1 egg

1. Combine all ingredients and bake at 180 for 15-20 mins

Page 48: Samara food

Brownie cheesecake

Cheesecake:

• 1 c extra light cream cheese

• 3 Tbsp no fat Greek yoghurt

• 1/2c Natvia icing mix

Brownie:

• 1 c cooked sweet potato (mashed)*

• 1 egg

• ½ c vanilla protein powder (can sub for almond meal)

• 1/2 c almond meal

• 1/3 c raw cacao powder

• 2-3 tbsp of raspberries

• 1 tsp baking soda

• 1 tsp vanilla extract

• 1/3 c sugar free maple syrup 1/4 c natural sweetener

• 1/2 tsp natural sea salt

1. Blend all brownie ingredients together

2. Mix cheesecake ingredients in separate bowl

3. Pour brownie mix int bottom f tray, pour cheesecake mix ontop

4. Bake at 180 for 35-40 mins

Page 49: Samara food

Deep dish cookie • 2 cans white beans rinsed

• 1 cup oats

• ¼ cup apple sauce

• 3 Tbsp oil

• 2 tsp vanilla extract

• ½ tsp baking soda

• 2 tsp baking powder

• ½ tsp salt

• 1 ½ cups brown sugar

• 1 cup chocolate chips

1. Blend everything except chips in food processor, then add chips and pour into pan

2. Cook at 180 for 35-40mins

Page 50: Samara food

Pancakes

Page 51: Samara food

Samara’s #Porncakes • 2 eggs

• 2 Tbsp Light Cottage Cheese

• 3 Tbsp ground oats (or flour of choice)

• 1 tsp cinnamon

• 1 Tbsp stevia (sweetener of choice)

1. Blend the eggs and cottage cheese until smooth

2. Add dry ingredients

3. Add coconut oil to pan and cook pancakes until golden on each side

4. Serve with fresh fruit and Greek yoghurt

Page 52: Samara food

Samaras Pumpkin Pancakes

• ½ cup cooked pumpkin

• 1/3 cup egg whites

• ½ cup almond meal or oats

• ½ tsp cinnamon

• 1 Tbsp stevia

• 1 tsp coconut oil

1. Mix all ingredients in a blender

2. Heat a large pan with coconut oil

3. Cook each pancake 3mins each side (or until golden)

4. Serve with fresh fruit, Greek yoghurt and honey or sweetener

Page 53: Samara food

Cream Cheese Pancakes

• 2 oz cream cheese

• 2 eggs

• 1 tsp stevia (or any) sweetener

• 1/2 teaspoon cinnamon

1. Put all ingredients in a blender or magic bullet. Blend until smooth. Let rest for 2 minutes so the bubbles can settle.

2. Pour 1/4 of the batter into a hot pan greased with butter or pam spray. Cook for 1-2 minutes each side until golden. Repeat with the rest of the batter. Serve with sugar free syrup (or any syrup of your choice) and fresh berries.

Page 54: Samara food

PB Pancakes • 3 Tbsp Milk

• 2 eggs

• 2 Tbspn stevia

• 2 large Tbsp natural peanut butter

• 1 medium banana

• 1 tsp vanilla extract

• ½ cup Greek yoghurt

• ½ cup oats

• ½ tsp baking powder

• ¼ cup chocolate chips

1. Mix ingredients in food processor

2. Cook in hot pan on each side until golden

Page 55: Samara food

Zucchini bread pancakes

• 1 grated zucchini

• ½ cup oat flour

• 2 Tbspn coconut flour

• ½ cup pumpkin puree

• 1 tsp baking soda

• 2 Tbsp stevia

• 1 tsp vanilla

• 1 cup egg whites

1. Squeeze the moister out of the grated zucchini

2. Mix the rest of the ingredients together to combine

3. Spoon onto heated pan with coconut oil

4. Cook until browned on both sides

Page 56: Samara food

Paleo pancakes

• 1 egg

• 1Banana

• 1 Tbsp Almond flour

1. Mix in a bowl until combined

2. Cook on each side in hot pan until golden

Page 57: Samara food

Fat Elvis Oats

1. Mix 50g Oats with boiling water

2. Add 1 tsp cinnamon and 1 tsp stevia 1 tsp PB2 powder

3. Cook in microwave for 1 min

4. Add ½ banana and 1 Quest Protein Peanut Butter cup on top

Page 58: Samara food

Pumpkin Cheesecake Choc Chip Pancakes

• 1/3 cup oat flour

• 1 tsp baking powder

• 1 tbsp Stevia

• 1/3 cup Pumpkin puree

• ¼ cup Low Fat cottage cheese

• 1 tsp Vanilla Extract

• ¼ cup almond milk

• ¼ tsp cinnamon

• ¼ cup chocolate chips

1. In a bowl mix wet ingredients together then add the dry ingredients.

2. Combine

3. Cook on heated pan

Page 59: Samara food

PB2 pancakes • 1 cup quinoa flour

• 1 cup PB2 powder

• 2 tsp baking powder

• 2 Tbsp brown sugar

• 2 eggs lightley beaten

• 2 cups of milk

• 1 tsp vanilla extract

1. Mix wet ingredients in 1 bowl, and dry in another. Combine both mixes

2. Pour into fry pan and cook until golden

Page 60: Samara food

Skinny pancake

1. Whisk 1 egg, 2 egg whites, cinnamon and a tsp sweetener of choice

2. Cook in non stick pan with some organic coconut oil and fry on both sides

3. Add your favourite toppings.

Page 61: Samara food

GF Oat Waffles • 1 ½ cups oat flour

• 2 tsp baking powder

• ½ tsp salt

• ½ tsp cinnamon

• ¾ cup milk

• ¼ cup+ 1 Tbsn coconut oil

• 2 eggs

• 2 Tbsn SF maple syrup

• 1 tsp vanilla extra

1. Combine ingredients and cook until golden in waffle maker

Page 62: Samara food

Paleo waffles • 1 scoop vanilla protein powder

• 2 tsp coconut flour

• ½ tsp baking powder

• ½ Tbsp coconut sugar

• 1 large egg

• 3-6 Tbsp almond milk

1. Blend and pour into waffle baking until golden

Page 63: Samara food

Protein waffles • ½ cup cottage cheese

• ¼ cup whey protein

• 1 tsp vanilla extract

• ½ cup oats

• ¾ cup egg whites

• 1 Tbsp. cacao or Flax seeds

Page 64: Samara food

Spelt waffles • 1 cup whole spelt flour

• 1 ½ Tbsp baking powder

• 1/8 tsp salt

• ½ tsp cinnamon

• 1 cup of water

• 1 ½ tsp vanilla extract

• 1 Tbsp maple syrup

• 1 Tbsp oil

1. Combine all ingredients

2. Pour into waffle maker and cook until golden.

Page 65: Samara food

Sweet potato waffles • 1 ½ cup whole wheat flour

• ½ cup oat flour

• 1 Tbsp baking powder

• 1 tsp baking soda

• ½ tsp salt

• 1 tsp cinnamon

• 1 ½ ups skim milk

• ½ cup plain Greek yoghurt

• 1 large beaten eggs

• 4 Tbsp oil

• 2 Tbsp maple syrup

• 1 cup mashed sweet potato

1. Combine all ingredients in food processor to combine

2. Pour into waffle maker and cook until golden.

Page 66: Samara food

Zucchini waffle

• 2 cups shredded zucchini (exsess moister squeezed out)

• 1 large egg

• ½ cup low fat milk

• ½ cup parmesan cheese

• ½ cup all purpose flour

1. Combine all ingredients in bowl and pour into waffle maker

2. Cook until golden

Page 67: Samara food

Bread & Loafs

Page 68: Samara food

Caveman Banana Bread

• 4 bananas,

• 4 eggs

• 1/2 cup almond butter

• 4 butter, melted (can substitute coconut oil)

• 1/2 cup coconut flour (

• 1 tablespoon cinnamon

• 1 teaspoon baking soda

• 1 teaspoon baking powder (gluten free or homemade)

• 1 teaspoon vanilla

• pinch of sea salt

1. Combine wet ingredients

2. Add dry ingredients and combine

3. Add to baking pan and bake for 55mins at 180

Page 69: Samara food

Chocolate Vegie Loaf • 1 ½ cup grated carrot

• ½ cup grated zucchini

• 2/3 cup pureharvest Coco2 Hazelnut spread

• ¼ raw extra virgin coconut oil

• ½ tsp pure vanilla extract

• 3 eggs

• ½ cup coconut flour

• 1 Tbsp cacoa powder

• ½ tsp baking powder

1. Combine hazelnut spread, melted coconut pil and vanilla until well combined. Add the eggs and beat until combined, add the remaining ingredients

2. Bake at 180 for 40mins

@realfoodhealthybody

Page 70: Samara food

Best Blueberry Pumpkin Loaf

• 1 banana

• ¼ cup cooked pumpkin

• ¼ cup blueberries

• ¼ cup chocolate chips

• 1.5 cups roasted unsalted cashews

• 1 cup almond meal

• 1 TBSP walnut oil

• 2 eggs

• 1 Tbsp honey

• 1 tsp baking soda

• 1 tsp baking powder

• 1 tsp vanilla extract

• ½ tsp cinnamon

• Pinch of salt

1. In food processor grind up cashews. Then add oil and blitz

2. Add pealed banana and pumpkin to processor and combine

3. In large bowl whisk eggs, cashew/banana mix, with the flours, baking soda and powder, honey, vanilla, cinnamon and salt. Mix to combine

4. Fold in blueberries and choc chips

5. Grease pan with coconut oil and pour in batter. Cook for 25-30mins at 180 or until cooked through

Page 71: Samara food

Gluten Free Banana Bread

• 1 ¾ cups GF Flour

• 2/3 cup choice of sugar

• 1 tsp baking powder

• 1 tsp vanilla

• 1 cup (3 large) Banana mashed

• ½ cup coconut oil

• 2 eggs

• 1 tsp cinnamon

• Nuts (optional)

1. In bowl mix banana, oil, vanilla, eggs. Beat to combine

2. In another bowl combine all dry ingredients. Mix well then add the wet ingredients

3. Mix well and pour into greased bread pan

4. Cook at 180 0mins- 1 hour

Page 72: Samara food

Samara’s Pumpkin Loaf • ¾ cup pumpkin cooked and mashed

• ½ cup sweetener of choice (Maple Syrup)

• 2 ½ Tbsp milk of choice

• ½ tsp Vanilla

• 2 eggs

• ½ cup ground oats

• ¾ cup Quinoa Flour

• ½ tsp baking powder

• ½ tsp baking soda

• 1 tsp cinnamon

1. Mix all dry ingredients together

2. Mix wet ingredients together until smooth

3. Add wet mix to dry mix and stir through.

4. Pour into baking tray and bake at 180 for 30mins or until cooked through

Page 73: Samara food

Lime & Ricotta Polenta Bread • 100g fine (instant) polenta

• 200g almond meal • 2 teaspoons baking powder • 1 teaspoon sea salt • 200g unsalted butter • 180g caster sugar • 3 eggs • zest and juice of 3 limes • 250g fresh ricotta

1. Mix all the dry ingredients in a bowl. 2. Beat the butter and sugar in an electric mixer

until it turns white. Still beating, slowly add the eggs until completely mixed. Then fold in the dry ingredients by hand. Finally, fold in the zest, juice and ricotta. Try to keep the ricotta fairly chunky.

3. Spoon the mixture into the prepared pan and bake for 40 minutes at 160

Page 74: Samara food

Double Chocolate Zucchini Bread

• 2/3 cup almond milk

• 1 large egg

• 1/3 cup honey/sweetner

• 1/4 cup oil of choice, melted

• 2 teaspoons vanilla extract

• 1 packed cup shredded zucchini

• 3/4 cup oat flour

• 3/4 cup sweet rice flour

• 3/4 cup Special Dark or natural cocoa powder

• 1 Tbsp psyllium husk powder

• 2 tsp baking powder

• 2 tsp baking soda

• 1/4 tsp salt

• 1/2 cup dark chocolate chips

1. Whisk together the wet ingredients

2. whisk together dry ingredients

3. While mixing, pour wet mixture into dry mixture and stir until just combined- then add choc chips

4. Pour into tin then bake for 55 mins at 180 degrees

Page 75: Samara food

Easy Banana Date Bread

• 1.5 cups of Oats

• 15 dates

• 1.5 bananas

• 3 eggs

• ½ cup cranberries or sultanas

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1 tsp baking powder

• 2 tbspn milk

• ¼ cup coconut

• 1/3 tspn bicarbonate soda

1. Blend 1 cup oats, 10 dates and banana in food processor

2. Add cinnamon, vanilla, bi carb soda and eggs. Blend until thick

3. Place into a large bowl and stir through coconut, ½ cup oats, 5 chopped dates, milk, almonds, flour and cranberries

4. Pour into tray and bake 25mins at 180

Page 76: Samara food

Blender Oat Cake • 1.5 cups of oats

• ¼ cup ground flax seed

• ½ tsp baking soda

• ½ tsp baking powder

• ½ tsp salt

• 3 ripe bananas

• ¼ cup yoghurt

• 2 tbsn sweetener

• 3 egg whites

• 1 tsp vanilla

• ¼ tbsp cinnamon

• Optional toppings- chocolate chips and banana

1. Blend everything in blender, then bake until golden at 180

Page 77: Samara food

Pear and raspberry bread

• 4 pears mashed

• ¼ cup macadamia oil

• ¼ cup Greek yoghurt

• ¼ cup rice Malt syrup

• 1 tsp vanilla

• 1 cup raspberries

• 1 ½ cups wholemeal flour

• 1 Tbsp baking powder

• ½ cup oats

• 1 tsp cinnamon

• ¼ cup chia seeds

• ¼ cup shredded coconut

1. Mix wet ingredients, combine the add dry ingredients

2. Bake for 45mins at 180

@theactivenutritionist

Page 78: Samara food

Vegan banana marble bread

• 1 ½ cup mashed banana (3 large)

• 1 Tbsp coconut poil

• 1 tsp vanilla

• ½ cup wholemeal flour

• ½ cup spelt flour

• ¼ cup rice malt syrup

• ½ tsp baing powder

• ½ tsp bicarbonate soda

• 1 tsp cinamon

• 1 Tbspn Almond Milk

1. Mix al togeather to combine

2. Pour 2/3 into pan

3. In remaining batter mis 1 ½ Tbspn cacao powder then pout into tin. Using knife make swirls

4. Bake at 180 for 35mins

@wholesome_ines

Page 79: Samara food

Dark Chocolate Banana Bread

@chocolatecoveredkatie

• 2 cups mashed banana

• 2 ½ tsp vanilla extract

• 1 Tbsp vinegar

• ¼ cup coconut oil or milk of choice

• 2/3 cup maple syrup

• ¼ cup stevia

• 1 ¾ cup spelt flour

• 1 tsp baking soda

• ¾ tsp salt

• ¾ tsp baking powder

• ¾ cup cacao powder

• ½ cup choc chips

1. Mix wet ingredients together. Then combine dry ingredients

2. Bake 35mins at 180

Page 80: Samara food

Muffins

Page 81: Samara food

Choc PB Protein Muffin • 1 cup oats

• 6 egg whites

• 1 scoop chocolate protein powder

• 2 Tbsp cocao powder

• 1 Tbsp stevia

• ¼ tsp baking powder

• 2 Tbspn natural peanut butter

• 1/3 cup water

1. Mix dry ingredients in large bowl

2. Add egg whites, PB and water into the bowl

3. Stir well until combined

4. Divide into muffin tins

5. Bake at 180 for 2 mins

Page 82: Samara food

5 ingredient muffins • 3 ripe bananas

• 3 large eggs

• ¾ cup peanut butter

• ¾ tsp baking powder

• 1 tsp vanilla extract

1. Blend and pour into muffin tin and bake at 180 for 15 mins

Page 83: Samara food

Flourless Pumpkin Choc Chip Muffins

@HungryHappens

• ¾ cup cooked pumpkin

• 1 cup nut butter of choice

• 1/3 cup maple syrup

• 1 egg

• 1 tsp cinnamon

• 1 tsp baking soda

• ½ cup choc chips

1. Combine all ingredients then fold in choc chips

2. Bake for 15-20 mins at 180

Page 84: Samara food

Pumpkin Choc Chip Muffins

• ½ mashed cooked pumpkin

• 1/3 cup SF Maple Syrup

• ¼ cup coconut oil

• 3 eggs whisked

• 1 tsp vanilla

• ½ tsp cinnamon

• ¼ tsp nutmeg

• ½ tsp baking soda

• ½ tsp baking powder

• Pinch salt

• ½ cup chocolate chips

1. Mix wet ingredients in a bowl 2. In another bowl mix dry ingredients 3. Mix wet and dry bowls together 4. Fold in chocolate chips 5. Put into muffin tray and bake 35-40 mins

at 180

Page 85: Samara food

Samaras Cinnamon Apple & Berry protein muffins

• 2 cups rolled oats • 1 medium apple, chopped into small

cubes, skin on • 1 cup frozen berries of choice • 2 scoops whey protein powder • 4 egg whites • 1 cup non fat Greek yogurt • 6 (or more) tsp stevia • 2 tsp cinnamon • 1/2 tsp baking powder • pinch of salt 1. Pre heat oven to 350 degrees. Prepare muffin tin. 2.. Place all ingredients in Kitchen Aid mixer and mix well. 3. into 12 muffin tins bake at 350 for 16-18 minutes.

Page 86: Samara food

Protein Mug Brownie • 1 scoop choc protein powder

• 1 Tbsp Almond Meal

• ¼ tsp baking powder

• 2tspn Stevia

• 1 tsp cocao

• 2 Tbsp milk

• 1 tsp oil

• 1 Tbsp natural peanut butter

1. Mix together the dry ingredients

2. Add milk and oil. Mix

3. Add peanut butter and push down so that it is covered in the centre

4. In a separate cup mix 1 tsp cocao and 1 tsp stevia with 2 Tbsp boiling water and Tbsp milk – mix and pour on cake mix

5. Microwave for 40 secs

Page 87: Samara food

Moist choc chip muffins

• 1 cup almond meal flour

• ½ tsp baking powder

• ½ cup full fat coconut milk

• 3 tbsp maple syrup

• 1 egg

• ¼ cup choc chips

• Combine the wet ingredients in a bowl. Then combine the dry ingredients.

• Serve out into 5 paper muffin moulds

• Bake for 25 mins at 180

Page 88: Samara food

Peanut Butter White Choc Blondie

@colorfulfoodie

• 1 ½ cup oats

• ¼ cup ground flax seed

• ½ tsp baking soda

• ½ tsp baking powder

• 1 tsp salt

• ¼ cup powdered peanut butter or 2 Tbsp peanut butter

• 2 ripe bananas

• ¼ cup yoghurt

• 2 Tbsp honey

• 1 egg, 1 egg white (or 3 egg white)

• 1 tsp vanilla

• ¼ cup milk

• Toppings- White choc chips and peanuts

1. Blend together in blender

2. Bake at 180 for 20mins or until cooked through

Page 89: Samara food

Black bean chocolate muffins

• 250g canned black beans (rinsed)

• 2 Tbsp Chia seeds soaked in 4 Tbsp water

• 3 Tbsp coconut oil

• 50g Cacao powder

• 1 tsp vanilla extract

• 80g raw cane sugar

• 1 ½ tsp baking powder

1. Combine and pour into 6 muffins sizes

2. Bake at 180 until cooked

Page 90: Samara food

Slices

Page 91: Samara food

Samara’s Fudgy Almond Butter

Brownies

• 3 Tbsp almond butter

• 1 egg

• ½ cup cocoa powder

• 2/3 cup stevia

• 1 cup unsweetend almond milk

• 1 tbspn Chai seeds

• ½ cup semi-sweet chocolate chips

• ¼ tsp salt

• ¾ tsp baking powder

1. In a bowl mix almond butter, egg, milk, chai and stevia, mix to combine. Add cocoa, salt and baking powder and mix well. Fold in chocolate chips (and raspberries as an option)

2. Pour into greased baking tray and cook 25-30mins on 180.

Page 92: Samara food

Flour less brownies • 1 cup almond meal

• ½ t baking soda

• ½ cup cacao powder

• 6-7 fresh dates

• 1 large ripe banana

1. Mix dry ingredients in a bowl

2. In blender pulse dates and banana to smooth

3. Add pure to the dry ingredients and mix well

4. Put in a greased baking tray and bake for 20mins at 180

Page 93: Samara food

Samaras Sweet Potato Brownie

• Ingredients: sweet potato, eggs, coconut oil, honey, vanilla extract, coconut flour, cocoa powder, baking soda, salt, and cacao nibs {or chocolate chips}

1. First, bake at 425 degrees:

• 1 medium-large sweet potato

• Cook for 30-40 minutes. Remove peeling and place in a blender or a mixing bowl

2. Blend or mix together w/ the sweet potato:

• 1 egg

• 1 banana

• 1/4 cup melted coconut oil

• 1/4-1/3 cup honey {depending on sweetness of the sweet potato and personal preference}

• 1/2 tsp vanilla extract

3. Mix in a separate bowl:

• • 1 1/2 Tbsp coconut flour {for more silky and fudge-like use less coconut flour}

• • 4-5 Tbsp cocoa powder

• • 1/4 tsp baking soda

• • pinch of salt

4. Combine the sweet potato mixture to the dry ingredients and then add:

• • 3 Tbsp choc chips

• 1 cup raspberries

• Pour into an oiled or buttered 8x8 baking pan. Bake for 30-35 minutes at 350 degrees.

Page 94: Samara food

Apricot Flourless Brownies

@civalisedcaveman

• 1 cup coconut cream

• 3 eggs

• ½ cup honey

• ½ cup fresh apricots diced

• ¼ cup cocoa powder

• 1 Tbsp cinnamon

• 2 tsp vanilla extract

• ½ tsp baking soda

• ¼ sea salt

1. Combine all ingredients except apricots. Then fold in apricots

2. Bake at 180 for 30-35mins

Page 95: Samara food

Flour/been free Brownie

• 1 cup almond meal (or flour of choice)

• ½ tsp baking powder

• ½ cup cacao powder

• 6-7 fresh dates

• 1 large ripe banana

1. Mix the dry ingredients together

2. In a blender pulse the dates and banana until smooth

3. Add wet to the dry mix and combine

4. Cook in a non-stick pan for 20 mins at 180

Page 96: Samara food

Choc Chip Oat Slice

• 1 cup oats

• 1 cup cranberries optional

• ½ cup sugar of choice

• ½ cup flour of choice

• ½ cup coconut

• 125g butter

• 2 tbsn honey

1. Melt butter and honey together

2. Mix dry ingredients

3. Combine the two then place in try to bake at 180 for 15mins

@Kim Beach

Page 97: Samara food

Skinny PB swirl Brownies

• 3/4 cup organic peanut butter

• 6 oz. low fat vanilla yogurt (could use fat free)

• 1/4 cup skim milk (or almond milk)

• 1 egg

• 1/4 tsp salt

• 1 tsp baking powder

• 1 cup sugar (or Splenda)

• 1/2 cup unsweetened cocoa powder

• 1/2 cup old-fashioned rolled oats

1. Preheat oven to 350F. Spray a 8×8 inch pan with non-stick cooking spray. Set aside.

2. Place all of the ingredients except for the peanut butter into a blender. (Yes, a blender!) For easier blending, place the liquid ingredients into the blender first. Blend until mix is smooth and oats are ground up. You will have to stop the blender and scrape down the sides a few times.

3. Pour batter into prepared baking dish. Microwave peanut butter for about 30 seconds. Drop melted peanut butter by spoonful's onto the batter, swirling gently with a knife to create a marbled effect. (Try not to overmix!)

4. Bake for 20-25 minutes or until brownies begin to pull away from the sides of the pan. Brownies will be extra fudgy, so be sure to wait until COMPLETELY cooled – I stuck mine in the refrigerator for 2 hours, which allowed them to be cut very easily.

Page 98: Samara food

Samara’s Banana bread blondie bars

• 2 ripe bananas

• 1 ¾ cup rolled oats

• 1 can chick peas rinsed

• 2 Tbsp natural peanut butter

• 1 tsp baking powder

• 2 Tbsp honey

• 4 Tbsp sweetener

• Pinch salt

• ½ cup unsweetened almond milk

• ¼ cup chocolate chips

1. Put all ingredients in blender except chocolate chips.

2. Fold in the chocolate chips.

3. Pour into greased tray. Bake for 20mins at 200C.

4. Allow to cool.

Page 99: Samara food

Raw Peanut Butter Blondies • ¼ cup chick peas

• 1 cup almond meal

• 3 Tbsp stevia

• 3 Tbsp Natural peanut butter

• 1 tsp Vanilla extract

• ½ cup dark chocolate chips

1. Mix ingredients in food processor then stir through chocolate chips

2. Pour into a greased baking tray and freeze for 20-25 mins

Page 100: Samara food

Pumpkin Brownie • ½ cup GF flour

• ¼ cup Greek yoghurt

• ¼ cup cocoa powder

• 1 egg

• 3 Tbspn egg whites

• 1 tsp vanilla extract

• ¼ cup stevia

• ½ cup semi-sweet chocolate chips

• 1 tsp cinnamon

1. Mix dry ingredients then add wet ingredients

2. Mix until combined

3. Pour into greased baking tray and cook for 15-20mins at 180.

Page 101: Samara food

Clean Caramel Slice

• Crust:

• ½ cup almond meal

• 1/3 cup shredded coconut

• 1 Tbsp coconut flour

• 2 dates putted and shopped

• 1 Tbsp coconut oil melted

• Caramel

• 10 dates pitted and chopped

• 90ml almond milk

• 1 tsp vanilla essence

• 2 Tbsp coconut oil melted

• Chocolate

• 200g Dark chocolate

1. Line metal tin with glad wrap so plastic hangs over the edges of tin

2. Crust: place all ingredients in food processor and mix until it sticks together. Remove and press into the bottom of the tin. Place in freezer while making caramel

3. Add ingredients to food processor, pour out onto the crust. Freeze while melting the chocolate

4. Chocolate: melt chocolate and pour on top of caramel. Freeze until set

Page 102: Samara food

Heart Beet Brownies • 2/3 cup soft steamed beets, roughly

chopped

• 2 large eggs

• 2 Tablespoons Stevia

• 1/2 cup coconut oil or vegan butter, melted and cooled (but still liquid)

• 1/ 4cup vanilla extract

• 1/2 cup cocoa powder

• 1/3 cup almond flour

• 2 Tablespoons coconut flour

• 1/8 teaspoon coarse salt

• 1/4 teaspoon baking soda

• Optional: 1/2 cup chocolate chips for garnish

1. Combine all ingredients in food processor

2. Pour into baking tray

3. Bake for 35-40 minutes, or until a tester comes out clean at 180 degrees.

Page 103: Samara food

Cookies and Cream Cheesecake Bar

• 1 cookies and cream quest bar

• ½ cup plain Greek yoghurt

• 1 Tbsp vanilla protein powder

• ½ tsp vanilla extract

• 2 tbspn Stevia (or 5 drops liquid stevia)

• Handful raspberries

1. Microwave quest bar for 8 seconds

2. In a small pan cover it with glad wrap and place quest bar in and pat down

3. In small bowl mix the other ingredients except raspberries

4. Spread mix on top of quest bar

5. Place raspberries on top

6. Place in freezer for 1 hour then cut into 3

Page 104: Samara food

Choc Chip Zucchini Bars • 1/2 cup zucchini, shredded

• 1 cup peanut butter

• 1 tsp pure vanilla extract

• 1 1/2 tsp baking soda

• 1/8 tsp salt

• 1/2 cup flour of choice

• 2/3 cup granulated sugar of choice 1/4 cup or more chocolate chips

1. Gently heat the nut butter so it is stirable, then stir in the zucchini and vanilla.

2. In a separate bowl, stir together the flour, salt, baking soda, sugar of choice, and chocolate chips. Pour dry ingredients into wet and keep stirring.

3. Add choc chips to the top. Cook for 10 mins at 180. let sit for 20mins to firm

Page 105: Samara food

PB choc chip zucchini Blondies

• 1 can butter or cannelloni beans drained

• 1 cup shredded zucchini (excess moisture squeezed out

• ½ tsp baking soda

• ½ tsp cinnamon

• ½ tsp salt

• 1 tsp vanilla extract

• ¼ cup maple syrup

• ½ cup oats

• ½ cup PB2 powdered PB

• ½ cup chocolate chips

1. Add all wet ingredients into a food processor and mix then add dry ingredients and mix until smooth

2. Ad chocolate chips

3. Pour into baking tray and bake at 180 for 20 mins

Page 106: Samara food

Pumpkin fudge • ½ cup pumpkin puree

• ½ cup melted coconut butter

• ¼ cup maple syrup

• ¼ cup cocao powder

• ½ tsp vanilla extract

• Punch of salt

1. Combine ingredients until smooth

2. Pour into moulds and put in fridge to set

Page 107: Samara food

SF chocolate fudge

• ½ cup coconut butter

• 1 large overripe banana

• ½ tsp cinnamon

• 1 tsp stevia

• ¼ cup cacao powder

• ½ tsp vanilla extract

1. Combine all ingredients in food processor. Then smooth fudge into candy moulds and put in fridge to set

Page 108: Samara food

Protein Balls

Page 109: Samara food

Fruit and nut protein balls

• 1 cup dates

• ½ cup cranberries

• 1/3 cup pecans

• 1/3 cup shredded coconut

• 1 tsp cinnamon

• 1 cup chocolate protein powder

• 1 Tbsp cocoa powder

• ½ cup almond butter

1. Blend all ingredients in food processor

2. Roll into balls then roll in coconut

3. Place in fridge to set

Page 110: Samara food

Samaras Award Winning Protein Balls

• 1 cup dates

• 1 cup walnuts

• ½ cup chocolate protein powder

• 1 Tbsp cocoa

• 2 Tbsp natural peanut butter

• Coconut to top

1. In a food processor blend the walnuts until smooth

2. Add the dates and blend until sticky, add the rest of the ingredients and blend

3. Add 1 Tbsp water (or enough to stick together) blend

4. Roll into balls then roll in coconut

5. Put in fridge to set

Page 111: Samara food

Sweet potato Protein Balls

• 1 med Sweet potato cooked

• 5 medajool dates

• 3 Tbsp Cocao Powder

• 1 tsp vanilla powder

• 2 Tbsp coconut oil melted

• ½ cup almond meal

• Chocolate melted

1. In food processor blitz sweet potato, dates and cocao, vanilla an coconut oil until smooth.

2. Spoon mix and roll into balls an put on baking paper- freeze for 1-2 hours

3. Prepare melted chocolate.

4. Remove balls from freezer and dunk in chocolate

5. Place in fridge