Monthly Menu – July

Feeling hungry? Check out the recipe list below for the health menu for July.

Breakfast: Berry Porridge 

Ingredients:

• 1/3 Cup rolled oats
• ¼ Cup berries of choice
• 1 tsp Cinnamon
• 1 Serve protein powder
• ½ Cup milk
• 1 tbsp LSA mix

Method:

• Add milk and oats together and microwave for 1 ½ minutes
• Stir through other ingredients

Lunch: Chickpea Patties

Variations: Add can of tuna/salmon. Add 350g firm tofu. Roll in sesame seeds. Add 1 green chilli. Add
1kg of chicken or beef mince (cook first). Roll patties in rice bread crumbs or gluten free crumbs.

Ingredients:

• 1 tsp Tamari or soy sauce
• 2 Eggs
• 1 Can chickpeas or white bean
• ½ tsp Sea salt
• 1 Grated carrot
• 1 Grated zucchini
• 2 tsp Basil
• 2 Onions
• 1 tbsp Cold pressed olive oil
• 1 Clove garlic
• 1 Cup quinoa or rice (cooked)
• 1 tbsp Curry powder (optional)
• 1 tbsp Ginger

Method:

• Sauté onion & garlic in frying pan.
• Mix all ingredients together in a bowl, add sautéed onion & garlic.
• Make patties & cool in fridge.
• Shallow fry patties in a little olive oil for 5 mins each side OR cook in a 180*C oven for 20
  minutes.

Dinner: Healthy Pizza (Serves 4)

Ingredients:

• 2 Wholemeal wraps (can use 4 small ones)
• 2 tbsp Tomato puree
• 100g Thin sliced cooked chicken /smoked salmon/tuna/ lamb
• Pick what you would like on top (ideas)
  • Cooked sweet potato
  • Capsicum
  • Rocket lettuce or spinach
  • Small handful of low fat grated cheese
  • Avocado
  • Mushrooms
  • Prawns

Method:

• Preheat oven to 200 degrees, or preheat grill
• Put tomato puree over the wholemeal wrap and add toppings
• Cook 5-10mins depending on your toppings

Snack: Protein Balls

Ingredients:

• ½ Cup Sunflower seeds
• ¼ Cup Quinoa flakes
• ¼ Cup Brazil nuts
• 2 tbsp Tahini or nut butter
• ¼ Cup Coconut, desiccated
• 2 ½ tbsp Raw cacao
• 1tsp Cinnamon
• ¼ Cup Honey
• Pinch of salt
• Up to 1 tbsp water (use as needed)

Method:

• Place all nuts and seeds in food processor or blender until blitzed.
• Transfer to bowl and add all other ingredients except the water.
• Combine well, add water if needed. Consistency should be firm enough to hold together.
• Roll into 12 small balls and then roll in coconut then refrigerate.