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recipe

Bread

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Ingredients:

  • active dry yeast – 1 1/4 
  • warm water – 1 1/2 cups
  • Olive oil – 1 tbsp
  • Salt – 1 tsp
  • Flour – 3 cups

Method:

Pour water into a big bowl, sprinkle yeast on top and leave for 10 minutes or until the yeast has risen. 

Next, pour the flour into the bowl, add the olive oil and the salt and mix. 

 

Make sure to knead the dough thoroughly. 

 

Let the dough rise for 45 minutes to 1 hour or until doubled in size.

While the dough is rising, preheat the oven to 230°C (450°F)

Once the dough has doubled in size, cook in the oven for 30 minutes, covering with tin foil if it starts to brown on top. 

High Protein Breakfast

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200g low-fat Greek yoghurt

1 orange

1 banana, cinnamon, 

45g Blueberries

40g oats

1 scoop whey protein powder 

 

Method

Place the low-fat Greek yoghurt in a bowl, and next place all other ingredients on top. You can choose whether to mix in the protein powder or just have it to the side as a shake. 

 

And there you have it, a simple easy to put together meal.

Magnesium power Pizza

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Magnesium-Rich Cottage Cheese Pizza Recipe (Serves 4)

Focus Mineral: Magnesium

Supporting Minerals for Nutrient Synergy:

  • Iron – supports energy and immune function
  • Zinc – aids digestion and metabolism
  • Calcium – works with magnesium for bone and muscle health

Ingredients (For 4 Large Servings – Makes 2 Big Pizzas)

For the Pizza Base:

  • 1 cup low-fat cottage cheese (226g)
  • 1 cup rolled oats (blended into oat flour) (90g)
  • 2 egg whites
  • 2 tsp olive oil
  • 1 tsp baking powder
  • Pinch of salt

For the Sauce:

  • 4 tbsp tomato paste
  • 2 tsp olive oil
  • 2 garlic cloves, minced
  • Salt & pepper to taste

For the Toppings:

  • 120g cooked chicken breast, shredded
  • 1 cup baby spinach
  • 1 cup red capsicum, thinly sliced
  • 1 cup mushrooms, sliced
  • 2 tbsp pumpkin seeds
  • 1/2 cup shredded mozzarella cheese (56g)
  • 40g avocado, thinly sliced (optional)
  • Pinch of chilli flakes & oregano (optional)

Method

1. Preheat Oven:

  • Preheat oven to 200°C (390°F). Line two baking trays with baking paper.

2. Prepare Pizza Base:

  1. Blend rolled oats into a fine flour.
  2. Combine oat flour, cottage cheese, egg whites, olive oil, baking powder, and salt in a large bowl.
  3. Mix well until smooth and thick.
  4. Divide the batter evenly between the two trays and spread it into round bases (~1 cm thick).
  5. Bake for 12-15 minutes until firm and lightly golden.

3. Prepare Sauce:

  1. Mix tomato paste, olive oil, garlic, salt, and pepper in a bowl.

4. Assemble Toppings:

  1. Spread sauce on baked bases.
  2. Add chicken, spinach, capsicum, mushrooms, mozzarella, and pumpkin seeds.

5. Final Bake:

  • Return pizzas to oven for 8-10 minutes until cheese is melted and toppings are cooked.

6. Finish:

  • Top with avocado slices (optional) and sprinkle chilli flakes or oregano.
  • Slice each pizza into 4 servings and enjoy!

Nutrition Highlights (Per Serving):

  • Calories: ~335 kcal
  • Protein: ~28-30g
  • Carbs: ~20g (complex)
  • Fats: ~15g (mostly healthy fats)

Key Minerals Per Serving:

  • Magnesium: oats, spinach, pumpkin seeds, avocado
  • Iron: chicken, spinach, capsicum
  • Zinc: chicken, pumpkin seeds
  • Calcium: cottage cheese, mozzarella

Comparison to Takeaway Pizza Base:

  • Your base: ~335 kcal per serving (high protein, high fibre)
  • Takeaway base: 800-1000+ kcal per serving (refined carbs, low protein/fibre)

High-Protein Mediterranean Dinner Plate 

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(With Sweet Potato & Red Lentil Purée)

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600-650 kcal | 65g Protein | Full Macro & Micro Balance
Perfect for Muscle Gain, Recovery & Overall Health
Smooth, Creamy Purée with Balanced Textures

 

Ingredients (1 Serving)

  • Protein & Base

  • 125g salmon (grilled or baked)
  • ¼ cup dry red lentils (makes ½ cup cooked)
  • ½ medium sweet potato (about 100g), peeled & chopped

  • Vegetables & Greens

  • 4 homegrown cherry tomatoes (halved)
  • 1 cup raw spinach (or arugula, kale, or mixed greens)

Healthy Fats & Extras (any choice of nuts – below are my choices)

  • 2 Brazil nuts (selenium for thyroid & immunity)
  • 2 walnuts (omega-3s for brain & heart health)
  • 2 almonds (vitamin E for skin & antioxidants)
  • 2 macadamia nuts (monounsaturated fats for metabolism)
  • 2 cashews (zinc & magnesium for muscle function)
  • ½ avocado (sliced)
  • 1 tbsp tahini

Flavour & Micronutrient Boosters

  • 1 tbsp lemon juice (Vitamin C for iron absorption)
  • A pinch of salt or seaweed flakes (for iodine)
  • ½ cup Greek yogurt (optional side for probiotics & calcium)

 

Cooking Method

Cook the Sweet Potato & Red Lentil Purée

  • Rinse ¼ cup dry red lentils under cold water.
  • Peel & chop ½ medium sweet potato into small cubes.
  • In a small pot, bring 1 ½ cups water to a boil.
  • Add sweet potato & red lentils, then reduce heat to low.
  • Simmer for 15-20 minutes, stirring occasionally, until soft & mashable.
  • Mash or blend until smooth. Add a little extra water or broth if needed for consistency.

Cook the Salmon

  • Preheat oven to 400°F (200°C) or heat a grill pan over medium-high heat.
  • Season salmon with salt, pepper, and lemon juice.
  • Bake for 10-12 minutes or grill for 4-5 minutes per side until fully cooked.

How to Tell if Salmon is Cooked:

  • Internal Temperature → 125-130°F (52-54°C) for medium or 140°F+ (60°C+) for well-done.
  • Flakes Easily → Use a fork; if the salmon flakes apart easily, it’s done.
  • Opaque Pink Color → The flesh should be light pink and opaque, not translucent.

Plate the Dish

  • Spoon the sweet potato & red lentil purée onto a plate or bowl.
  • Arrange the spinach, avocado and cherry tomatoes on top.
  • Place the grilled salmon fillet over the greens.
  • Drizzle tahini over the salmon and purée.
  • For texture, sprinkle the finely chopped nut mix (Brazil nuts, walnuts, almonds, macadamias, cashews) over the purée or greens.
  • Garnish with lemon juice & a pinch of salt.
  • Serve with Greek yogurt on the side (optional).

 

Homemade Gherkin Recipe

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Ingredients:

  • 10-12 small gherkin cucumbers
  • 1/2 cup white vinegar
  • 1 1/2 cup water
  • 1 tablespoon salt
  • 1 tablespoon sugar (optional)
  • 2 garlic cloves (peeled)
  • 1 tablespoon dill seeds or a few sprigs of fresh dill
  • 1 teaspoon mustard seeds (optional)

Instructions:

  1. Prepare the Cucumbers:

    • Wash the cucumbers and cut them into spears or leave them whole.

  2. Make the Brine:

    • In a saucepan, combine vinegar, water, salt, and sugar (if using). Bring to a boil, stirring to dissolve the salt and sugar.

  3. Pack the Jars:

    • Pack the cucumbers into clean jars. Add garlic, dill, and mustard seeds (if using).

  4. Pour the Brine:

    • Pour the hot brine over the cucumbers, ensuring they are fully covered.

  5. Seal and Refrigerate:

    • Seal the jars and let them cool. Refrigerate for at least 24 hours before eating.

Tips – add some turmeric as a great anti-inflammatory, gherkins have better flavour after 3 days but can be eaten after 24h