Community Education Cook Book

QUICK & TASTY Recipes

Ingredients · 1 cup peanut butter – smooth, 100%. Or use a different nut or seed butter · 1/4 cup honey or another liquid sweetener of choice · 1/2 cup rolled oats – gluten free · 1/4 cup desiccated coconut · 1/2 cup protein powder – I recommend vanilla or chocolate flavour · 1/2 cup desiccated coconut

PROTEIN BALLS

Place the peanut butter and honey in a large bowl and use a spoon to mix them together a little.

Add the oats, 1/4 cup of desiccated coconut and 1/4 cup of the protein powder to the bowl (i.e. only add half of the protein powder to begin with).

Using a wooden spoon or a sturdy spatula, start combining all of the ingredients together. They should form a slightly sticky dough, with a consistency where it can be rolled into balls. Once the mixture has largely come together, you can test it by rolling a bit into a ball with your hands. If it’s too wet, add extra protein powder until it reaches the right consistency.

Roll heaped tablespoons of the dough into balls, and then roll in the extra desiccated coconut to coat.

Place the balls in the fridge to firm up a little. Leave them stored in the fridge in an airtight container. Will last for at least 6 weeks.

PN

PROTEIN SHAKE

Healthier than the instant stuff, but with the same level of convenience.

Ingredients · Banana · Protein powder · Peanut butter · Milk of choice

1 Mix all ingredients

in a nutri bullet 2

If you don’t have a bullet use a hand blender

3

Chia seeds, more or different fruit, flax seeds can be added to the protein shake also.

PN

Breaded Chicken Ingredients

· Chicken Fillet · Egg whites · Panko Breadcrumb · Butterfly the chicken fillet. · Place egg white and the panko breadcrumb in 2 separate bowls · Coat the chicken breast in egg whites and then cover in panko bread crumb. Ensure the chicken breast is totally coated in crumb. · Cook in the air fryer for 15 mins or alternatively cook in a preheated oven at 180 degrees for 15-20 mins. Depending on the size.

PN

VEGETABLE NOODLE Ingredients

· Egg Noodles · Veg of choice ( onion, mushroom, peppers, broccoli) · Soy sauce · Garlic, chilli, ginger · Cashew nuts

Method

1 In a jug of boiling water place the nest of noodles. Cover with cling film and leave to rest for 5 mins

2 On a wok or pan add oil. Add

garlic and ginger. Then add onion, peppers and mushroom.

Stirfry for 5 mins. Add broccoli and soy sauce. Stirfry for a 2-3 mins.

3 Add the drained noodles to the wok. Add more soy sauce too if you want.

4 Add chilli and cashewnuts or scallion to finish.

5 Serve with the chicken breast.

Tomato Sauce Easy recipe · Tin of chopped tomatoes or fresh tomatoes · Garlic · Salt & pepper 1. Bring to the boil.

2. Mash or blitz with blender.

3. Add vegetables of choice to serve with pasta.

Roast tomato sauce · Tomatoes · Peppers · Onion · Garlic · Salt & pepper 1. Place in an oven dish.

2. Roast for 30 mins.

3. Blitz with blender.

PizzaWrap · Tortilla wrap · Tomato sauce from recipe above · High protein toppings ham, chicken, tuna, cheese and any vegetables

Pizza Dough · Flour 1 cup · Greek yoghurt 1 cup 1. Mix equal amounts of flour and Greek yoghurt until dough is formed.

2. Leave to rest for 10 mins.

3. Flatten onto an oven tray and top with tomato sauce and toppings of choice.

Vegetable Soup Ingredients: • Bag of frozen veg (carrot, broccoli & cauliflower) • Head of celery • 2/3 onions.

• Vegetable/ Chicken stock cubes • Roux to thicken (flour & oil)

Method: 1. Cut up celery & onion.

2. Add all the veg to a saucepan.

3. Cover with water and add stock cubes.

4. Cook on medium heat until veg softens.

5. Add the roux and cook out on a low heat for 5-10 mins.

6. Blitz with a hand blender until smooth.

7. Serve.

Notes

PN