Recipes & Meal Planning

Applesauce Superfood Drops

****INGREDIENTS***

2 cups apple or pear sauce (ideally homemade)
3-4 Lemons or Limes, juice and zest
2-3 Passionfruit
Fresh or Frozen Ginger (2-3 tablespoons)
Fresh or Frozen Turmeric (2-3 tablespoons)
3-4 tablespoons Sumac spice

***INSTRUCTIONS***

1. Everything but the apple or pear sauce is optional and the quantities are very flexible. Use what you like and what you have!

2. Make sure you have a flexible silicon chocolate mold (pictured) OR an ice cube tray to decant drops of the mixture into for freezing

3. Add the apple sauce into a large glass bowl

4. Zest and juice the lemons or limes and mix both into the sauce

5. Scoop out the passionfruit seeds and mix those in too too

6. Skin the ginger and turmeric and chop or puree it very finely, then mix in along with the sumac

7. Use two spoons, or a spoon & spatula, to fill your mold or tray with drops of the mix

8. Freeze the drops, which takes 30-60 minutes, then if you have more mix, remove drops into a sealed container, then refill the mold or tray and repeat

After cooling, freeze for long-term storage as desired

***NUTRITION PROFILE***

Consume a couple of these each day and you are taking in 6+ rich sources of vitamins and phytonutrients daily with almost no effort. Just keep them in a sealed container in the freezer, and consume a couple of them at the beginning of your breakfast, or whenever suits you.

The apple or pear sauce is a rich source of pectin fibre, which is a preferred prebiotic for beneficial gut bacteria, supports gut motility, and may help moderate cholesterol and blood sugar.

The lemon or lime zest provides limonene, which is a potent antioxidant and anti-inflammatory and associated with positive effects on digestion, immune function and mood

Ginger, turmeric and sumac are all potent antioxidants and combined, are linked to support for digestion, reducing inflammation and helping to modulate immune function and blood glucose.

Passion fruit is rich in potassium, vitamin C, and just a little of it can make the taste of these drops sparkle!

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High Protein Cheese & Bacon Muffins (Gluten-Free)

****INGREDIENTS***

2.5 cups (280g) any savoury protein powder e.g pea, rice, pumpkin, sunflower
6 bacon rashers, cooked & chopped
4 eggs, lightly beaten
2 cups grated zucchini
1/3 cup grated hard cheese
2 tbsp mustard
1 tbsp lemon juice or apple cider vinegar (ACV)
2 tbsp butter or coconut oil, melted
1/2 tsp baking powder
Salt, pepper & spices to taste (paprika, cumin, cayenne pepper work well)

***INSTRUCTIONS***

1. Mix the salt, pepper & spices in with the protein powder
2. Add the baking powder & pour the lemon juice or ACV onto the powder, letting the two react, then mix in thoroughly
3. Mix in the beaten eggs, mustard & melted butter or coconut oil
4. Stir in the zucchini, bacon and cheese - you now have your muffin batter
5. Spoon the batter into greased muffin tins or muffin cases
6. Bake at 180c (350f) for 20 minutes, until the tops are golden brown

After cooling, freeze for long-term storage as desired

***NUTRITION DATA***

Per muffin (recipe makes 12)

26g protein 💪
6.5g fat
3g carbs
174 kcal

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