Leah Itsines Bare Meat Recipes PDF Pancake

Search
Leah Itsines
Download now Bare Meat !
Recipes
Uploaded by Geraldyne
" 100% (1) · 718 views · 132 pages

Document Information #
Original Title
Leah-Itsines-Bare-Meat-Recipes.pdf
Download now !
Copyright
© © All Rights Reserved
Available Formats
PDF, TXT or read online from Scribd
Share this document
Facebook Twitter
$ BARE
Did Welcome
you find
Email
to this
RECIPES
document
the fun useful?
part! Here you will 5nd all your recipes for the BARE Guide.
These recipes have been divided into Breakfasts, Snacks and Main Meals across
both Model 1 and Model 2 for your convenience.
Print this document to have a hard copy with you in the kitchen!
NUT GLUTEN DAIRY VEGGIE

FREE FREE FREE
Is this content inappropriate?

This is This is
Report this Document
This is FREE This is
FREE from FREE from from Dairy. Vegetarian.
Nuts. Gluten.
@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 1
Improve Your Experience '

Rating will help us to suggest even better
related documents to all of our readers!
% Useful
& Not useful
RECIPES - MODEL 1
Click on any recipe to link to the page.
BREAKFAST MAINS
Apple and Apricot Overnight Oats 5 Baked Fish with Parmesan Crust 39
Banana and Berry Pancakes 6 Beef Burger 40
Banana and Walnut Toast 7 Beef Burrito Bowl 41
Blueberry Parfait 8 Beef Curry 42
Choc Raspberry Overnight Oats 9 Chicken Chipotle Salad 43
Frozen Berry Bowl 10 Chicken Parmigiana 44
Green Smoothie 11 Chicken Satay Skewers 45
Mango Kiwi Smoothie 12 Chicken Tikka Masala 46
Maple Pancakes 13 Chicken Yiros 47
Porridge with Pear 14 Curried Chickpea and Lentil Patties 48
Snickers Overnight Oats 15 Dahl 49
Snickers Smoothie 16 Fish Tacos 50
Toast with Ricotta and Strawberries 17 Green Oregano Chicken 51
Vanilla and Berry Overnight Oats 18 Grilled Pork and Broccoli 52
Hokkien Noodle Stirfry 53
SNACKS 54
Lamb Curry
Avocado and Egg Bagel 20
Lamb Yiros 55
Avocado Brownie 21
Lentil Soup 56
Bacon Pinwheels 22
Mediterranean Pizza 57
Beetroot Hummus on Toast 23
Moroccan Chicken and Couscous Salad 58
Chicken Cold Rolls 24 59
Pepper Steak
Cream Cheese and Turkey Crisp Bread 25 60
Salmon Laksa
Grazing Platter 26 61
Salmon Patties with Quinoa Salad
Loaded Guac and Pita Chips 27 62
Sweet Potato Pot Pies
Mini Pizza Pockets 28 63
Thai Chicken Patties
Pita Chips and Tzatziki 29 64
Tuna Greek Salad
Quinoa and Zucchini Loaf 30 65
Tuna Pasta Bake
Ricotta, Tomato and Ham Crispbread 31 66
Yellow Fish Curry
Savoury Muffins 32 67
Zucchini and Sweet Potato Slice
Smoked Salmon Bagel 33
Spinach, Ricotta and Chicken Pastries 34 DIPS AND SAUCES
Tzatziki 130-
Sweet Potato & Black Bean ‘Sausage’ Rolls 35 Napoletana 132
36 Pesto
Tuna and Cream Cheese Crisp Bread
Hummus
Zucchini Fritters 37 Beetroot Hummus
RECIPES - MODEL 2
Click on any recipe to link to the page.
BREAKFAST MAINS
Bacon and Eggs 69 Asian Rice Noodle Salad 102
Baked Beans with Eggs 70 Beef and Barley Stew 103
Breakfast Bruschetta 71 Beef and Black Bean Chilli Con Carne 104
Egg and Chorizo Shakshuka 72 Beef and Soba Noodle Broth 105
English Muffin with Beetroot Hummus 73 Beef Bolognese 106
Ham and Asparagus Frittata 74 Beef Taco 107
Huevos Rancheros 75 Chicken and Mushroom Pasta 108
Leah’s Greek Breakfast 76 Chicken and Veggie Pasta 109
Mushrooms on Toast 77 Chicken Lettuce Cups 110
Pumpkin and Bacon Muffins 78 Chicken Pesto Pasta 111
Pumpkin and Chickpea Smash 79 Chicken, Veg and Buckwheat Pasta 112
Pumpkin Spiced Muffins 80 Fish Burger 113
Salmon, Poached Egg and Asparagus 81 Garlic and Chilli Prawn Pasta 114
Zucchini Eggy Muffins 82 Honey Salmon 115
Honey Soy Chicken Bake 116
SNACKS
Lentil and Quinoa Stirfry 117
Apple and Fennel Soup 84
Lentil Pesto Pasta 118
Apple and Nut Butter 85
Meatballs and Rice 119
Apple and Nut Butter Rounds 86
Mediterranean Stuffed Chicken 120
Apricot Almond Bliss Balls 87
Pan Fried Fish with Tabouli 121
Banana and Blueberry Loaf 88
Pork and Noodle Salad 122
Banana and Date Muffins 89
Quinoa Stuffed Vegetables 123
Banana Nice-cream 90
Salmon and Soba Noodle Salad 124
Carrot Cake Bliss Balls 91
Sesame Soy Beef Bowl 125
Choc Cashew Smoothie 92
Spicy Chicken Bowls 126
Fruit and Nut Loaf 93
Tuna Poke Bowl 127
Fruit and Nut Slice 94
Vegetable Pad Thai 128
Honey and Cinnamon Chickpeas 95
Vegetarian Nachos 129
Peanut Butter Ice-Blocks 96
Peanut Butter, Date and Ginger Cookies 97 DIPS AND SAUCES
Proscuitto Wrapped Pears 98 Tzatziki 130-
Napoletana 132
Roasted Trail Mix 99 Pesto
Hummus
Seed and Fruit Crispbread 100 Beetroot hummus
BREAKFAST
MODEL 1
APPLE AND APRICOT OATS

NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • This can be eaten cold OR warm! To warm,
Fridge Time: Overnight pop in a microwave for 90 seconds, or on
the stove top for 2 minutes.
VEGGIE
Ingredients:
½ cup rolled oats

4 dried apricots, diced
¼ cup natural Greek yoghurt
½ cup milk
1 teaspoon maple syrup
Sprinkle of ground cinnamon
1 apple, grated (green or red)
Directions:
1. Place oats, apricot, yoghurt, milk, maple syrup and cinnamon into a bowl and mix
thoroughly. Cover bowl with plastic wrap or a lid and place into fridge overnight.
2. In the morning, top with grated apple.
BANANA BERRY PANCAKES

NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Swap out the berries for 1 medium banana.
Cook time: 10 minutes Swap honey for 1 tablespoon of maple syrup.
VEGGIE
Ingredients: • If this recipe is too runny, add more flour until
it becomes pancake consistency.
¾ cup natural Greek yoghurt
1 small banana, mashed
1 cup blueberries
½ teaspoon vanilla extract
½ cup plain flour
Olive oil, for cooking
1 tablespoon honey
Directions:
1. In a large mixing bowl, combine yoghurt, banana, vanilla extract, flour and half the
blueberries. Mix well to form a batter. If you have the time, leave the mixture to set for
15 minutes in the fridge.
2. Heat oil in a small non-stick frying pan over a medium heat. Ladle in the pancake batter
(to however big you like your pancakes!) and cook for 1–2 minutes. When you see
bubbles forming on one side, it’s ready to flip!
3. Flip and cook for a further minute.
4. Stack on a plate and top with remaining berries and a drizzle of honey.
BANANA AND WALNUT TOAST

VEGGIE
Serves: 1 TIP:
Prep time: 5 minutes • Top with strawberries or blueberries for a
Cook time: 2-4 minutes different fruit!
Ingredients:
2 slices bread
½ cup ricotta cheese
1 large banana, peeled and sliced thinly
10g walnuts, lightly crushed
2 teaspoons honey
Directions:
1. Toast bread and smear ricotta over the top.

2. Stack with banana and walnuts. Drizzle with honey.
BLUEBERRY PARFAIT
Serves: 1 TIP:
VEGGIE
Prep time: 15 minutes • For a gluten free option, swap out the oats for
Cook Time: 10 minutes a gluten free alternative like quinoa flakes.
• Low on time? Instead of cooking the

Ingredients: blueberries, you could layer with fresh fruit.
2 cups blueberries, fresh or frozen

2 teaspoons honey
1 cup natural Greek yoghurt
½ cup rolled oats, toasted
10g raw unsalted nuts
Directions:
1. In a non-stick frying pan, heat blueberries over a medium heat. Add honey and cook for
10 minutes, or until mixture begins to soften and thicken, stirring constantly.
2. In a mason jar, layer yoghurt, berries and toasted oats. Repeat layering until you reach
the top of the jar. This way, every spoonful has all three flavours! Sprinkle nuts over the
top.
CHOC RASPBERRY
OVERNIGHT OATS
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • This can be eaten cold or hot! To warm, pop
Fridge Time: Overnight in microwave for 90 seconds, or heat on
stovetop for 2 minutes.
VEGGIE
Ingredients:
• These are best prepeared the night before,
½ cup rolled oats but if you like to meal prep these can be
DAIRY
1 small banana made 3-4 days in advance. Store in an air -
FREE
1 cup milk tight container in the refrigerator.
1 teaspoon cacao powder
1 teaspoon desiccated coconut
5 raspberries, fresh
Directions:
1. Place oats in a mixing bowl.

2. In a blender, add banana, milk, cacao and coconut and blend until mixture is a smooth
consistency. Pour mixture over oats and give it a good mix! Place in fridge overnight.
3. In the morning, top with berries.
FROZEN BERRY BOWL

NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • If you don’t like strawberries, just swap
Cook Time: 2 minutes for another fruit!
VEGGIE
Ingredients:
1 small frozen banana

1 cup frozen strawberries
3/4 cup natural Greek yoghurt
1 teaspoon honey
½ cup rolled oats
1 small fresh banana
Directions:
1. Place frozen banana, frozen strawberries, yoghurt, honey, milk and half the oats in a
food processor and blend until smooth.
2. In a small non-stick pan, add remaining oats and cook over a medium heat for 2-3
minutes, or until lightly toasted.
3. Transfer berry mixture to a bowl and top with toasted oats and fresh banana.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125

million titles without ads or interruptions!
Start Free Trial

Cancel Anytime.
GREEN SMOOTHIE
DAIRY Serves: 1 TIP:
FREE Prep time: 2 minutes • For a smoother texture, blend the oats
5rst to a powder consistency and then
add the remaining ingredients.
NUT
FREE
Ingredients:
VEGGIE
½ small fresh mango (or ½ cup frozen mango)
1 cup coconut milk
1 cup baby spinach
Handful of mint leaves
1 medium banana
Handful of ice
½ cup oats
Directions:
1. Place all ingredients in a blender and blend to a smooth consistency.
MANGO AND KIWI SMOOTHIE

Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • For a smoother texture, blend the oats 5rst to
a powder consistency and then add the
Ingredients: remaining ingredients.
½ medium frozen mango • If you’d like a runnier smoothie, swap the

1 cup natural Greek yoghurt yoghurt for a milk of your choice.
1 kiwi fruit, sliced thinly
½ cup rolled oats
2 teaspoons honey
10g walnuts
Directions:
1. Place all ingredients in a high-powered blender and blend to your desired consistency.
MAPLE PANCAKES
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • To make this recipe gluten free, swap
Cook Time: 5-10 minutes out flour for almond meal or any type of
nut meal.
VEGGIE
Ingredients: • If you have the time, leave the mixture

to set for 15 minutes in the fridge. If it is
1 medium overipe banana, mashed too runny, add a little more flour until it
½ cup plain flour reaches desired consistency.
½ cup milk
1 tablespoon maple syrup Serve with:
½ teaspoon baking powder
1 teaspoon vanilla extract 2 tablespoons natural Greek yoghurt
Pinch of ground cinnamon 1 medium banana, sliced thinly
Olive oil, for cooking 1 tablespoon maple syrup
Directions:
1. In a large mixing bowl, place banana, flour, milk, maple syrup, baking powder, vanilla
extract and cinnamon. Mix well until it forms a pancake-batter consistency.
2. Spray a large non-stick frying pan with a small amount of olive oil (or melt 1 teaspoon
butter) and heat over a medium heat. Using a soup ladle, pour batter into the pan (to
the size you want the pancakes!) and leave to cook for 2–3 minutes or until you see
bubbles beginning to form on the top.
3. Flip and cook for a further 1 minute, then remove from the pan. Cook the remaining
batter in batches.
4. Serve topped with yoghurt, banana and drizzle with maple syrup.
PORRIDGE WITH PEAR

NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • To make this a vegan version, swap milk for a
Cook Time: 10 minutes plant based milk of your choice.
VEGGIE
Ingredients:
2 medium pears
½ cup rolled oats
1 cup milk
½ teaspoon ground cinnamon
Directions:
1. Grate one pear and slice the other thinly.

2. In a small saucepan over a low heat, cook the grated pear for 4–5 minutes, or until
softened.
3. Add oats, milk and cinnamon and cook for 5 minutes, or until your desired consistency
is reached.
4. Place cooked oat mixture in a bowl and serve with sliced pear.
SNICKERS OVERNIGHT OATS

Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • This can be eaten cold or hot! To warm, pop
Ingredients:
• These are best prepeared the night before,
but if you like to meal prep these can be
½ cup rolled oats
made 3-4 days in advance. Store in an
1 cup milk
airtight container in the refrigerator.
1 small banana, mashed
¼ teaspoon ground cinnamon
• Swap dates for any other dried fruit.
1 teaspoon smooth peanut butter
1 teaspoon honey
2 fresh Medjool dates, pitted and chopped 5nely
Directions:
1. Combine oats, milk, banana, cinnamon, peanut butter, cacao, honey and mix well.
2. Pour into a bowl, sprinkle dates on top and place in fridge overnight.
SNICKERS SMOOTHIE
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • If you don’t like peanut butter, use another nut
Cook Time: 2 minutes butter of your choice, such as almond, cashew
or macadamia.
• For a smoother texture, blend the oats 5rst to
Ingredients: a powder consistency and then add the
remaining ingredients.
1 medium banana
1 cup milk
2 teaspoons peanut butter
2 Medjool dates, pitted
½ cup rolled oats
Small sprinkle of chia seeds
Directions:
1. Place everything, except the chia seeds, in a blender and blend to your desired
consistency. Sprinkle chia seeds ontop.
TOAST WITH RICOTTA AND

STRAWBERRIES
VEGGIE
Serves: 1 TIP:
Prep time: 5 minutes • You can serve with any fruit as a topper!
Cook time: 2 - 5 minutes Blueberries, raspberries...any of these
taste delicious!
NUT
FREE Ingredients:
2 slices bread
½ cup ricotta cheese
1½ cups strawberries, sliced
1 teaspoon honey
3–4 basil leaves
Directions:
1. Toast the bread to your desired toastiness.

2. Smear ricotta over toast and top with strawberries.
3. Drizzle honey on top and sprinkle basil leaves over.
VANILLA AND BERRY

OVERNIGHT OATS
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • This can be eaten cold or hot! To warm, pop
NUT
FREE
Ingredients:
• These are best prepared the night before, but
½ cup rolled oats if you like to meal prep these can be made
½ cup milk 3-4 days in advance. Store in an airtight
Sprinkle of ground cinnamon container in the refrigerator.
¼ cup natural Greek yoghurt
1 cup mixed berries, fresh or frozen • Swap dates for any other dried fruit.
¼ teaspoon vanilla extract
Toppings:
1 cup blueberries or strawberries, fresh or frozen
1 teaspoon desiccated coconut
1 teaspoon chia seeds
Directions:
1. Place milk, cinnamon, yoghurt, frozen mixed berries and vanilla extract in a blender and
pulse until combined.
2. Pour the mixture over the oats and top with fresh blueberries or strawberries, coconut
and chia seeds. Refrigerate overnight.
3. Enjoy for breakfast the next morning.
SNACKS
MODEL 1
AVOCADO AND EGG BAGEL

NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • If you don’t have hot sauce but still like
the heat, swap for chilli flakes!
Ingredients: • Swap bagel for a slice of toasted bread.
VEGGIE
1 small egg
½ bagel
¼ avocado, mashed
10g feta cheese
1 teaspoon sriracha or any hot sauce
Salt and pepper, to taste
Directions:
1. Boil egg for 8–10 minutes for hard-boiled, or until cooked to your liking. Peel and slice
thinly.
2. Toast bagel and smear avocado on top. Top with sliced egg, feta, hot sauce, salt and
pepper.

% Useful
& Not useful
AVOCADO BROWNIE
DAIRY Makes: 8 (2 slices is one serve)
FREE Prep time: 10 minutes TIPS:
Cook Time: 30 minutes • If you don’t like pumpkin, substitute for sweet
potato!
VEGGIE • Make sure you only lightly steam the
Ingredients: pumpkin (if it becomes too wet, that could
make the mixture runny).
½ cup pumpkin, diced • Allow brownie to cool before taking it out of
90g peanut butter the container. This will allow it to set (if its too
1 cup rolled oats hot, it can fall apart!)
1/4 cup coconut flour For something a little sweeter, serve with
½ medium avocado, mashed youghurt and fresh berries.
1 cup coconut milk (canned)
3 tablespoons maple syrup
1 teaspoon vanilla extract
2-3 tablespoons cacao powder
Directions:
1. Preheat oven to 180°C/350°F.

2. Steam pumpkin over a saucepan of simmering water until tender, then mash in a large
bowl.
3. Add peanut butter, oats, coconut flour, avocado, coconut milk, maple syrup, vanilla
extract and cacao powder. Mix together until combined.
4. Pour mixture into a lined baking tray and bake for 30 minutes, or until cooked through.
5. Slice and store in the fridge (or freeze).
BACON PINWHEELS
NUT Makes: 8 (2 is one serve) TIPS:
FREE Prep time: 5 minutes • Make sure to leave the bacon mixture to cool
Cook Time: 35 minutes completly before placing it onto the pastry
(otherwise it’ll melt it).
• Ensure your puff pastry is only sligtly defrosted,
Ingredients: It’s easier to roll and slice when 5rmer.
Olive oil, for cooking ½ red onion, diced

1 garlic clove, crushed ½ cup baby spinach
1 spring onion, 5nely sliced 1 egg
1 small red capsicum, 5nely diced 40g mozzarella cheese
160g bacon rashers, diced
1 tablespoon parsley, 5nely chopped 1 sheet puff pastry, thawed
1 teaspoon Worcestershire sauce
Directions:
1. Preheat oven to 180°C/350°F and line a baking tray with baking paper.
2. In a large non-stick frying pan, heat olive oil over a medium–high heat. Add garlic,
spring onion, capsicum, bacon, parsley, Worcestershire sauce, red onion and baby
spinach. Cook for 6–7 minutes.
3. Transfer mixture to a plate and allow to completely cool.
4. In a large bowl, combine egg, cheese, cooled bacon mix, salt and pepper and mix well.
5. Spoon mixture over puff pastry sheet and spread out evenly from edge to edge.
6. Roll up from one end to the other, wrapping as tightly as you can.
7. Cut the roll into 8 rounds and place onto lined baking tray.
8. Bake for 25 minutes or until golden brown.
BEETROOT HUMMUS ON TOAST

NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Hummus is a delicious high-5bre snack.
Prep time: 40 minutes (to prepare the Adding extra veggies like beetroot or
Beetroot Hummus) roasted sweet potato is great for flavour, but
VEGGIE also amazing for sneaking in more veg!
Ingredients:
1 slice bread, toasted

2 tablespoons beetroot hummus (See page 131)
½ cup rocket
10g feta cheese
Directions:
1. Smear beetroot hummus over toast and top with rocket and feta.
CHICKEN COLD ROLLS

DAIRY Serves: 1 TIP:
FREE Prep time: 10 minutes • If you’d like more veggies, feel free to add
Cook Time: 15 minutes them! The more colour, the better
GLUTEN
FREE Ingredients:
Peanut Hoisin Dipping Sauce (Serves 3)
3 round rice paper sheets
1 tablespoon peanut butter
½ cup vermicelli noodles, cooked (20g uncooked)
1 tablespoon hoisin sauce
¼ small carrot, cut into matchsticks
1 tablespoon coconut milk, canned
¼ small cucumber, cut into matchsticks
1 garlic clove, crushed
¼ red capsicum, cut into matchsticks
Juice of ½ lime
60g rotisserie chicken, cooked
1 teaspoon maple syrup
1 tablespoon coriander, roughly chopped
1 teaspoon sriracha or other hot sauce
3–4 mint leaves, roughly chopped
Warm water to thin, gradually add
Directions:
1. Place all the dipping sauce ingredients in a bowl and mix well. Gradually add warm
water to thin, until a sauce consistency is reached.
2. Submerge one round rice paper sheet in warm water for a few seconds and place onto
a plastic chopping board.
3. Place a small amount of noodles, carrot, cucumber, capsicum, chicken, coriander and
mint on the bottom half of the sheet.
4. Begin to roll, keeping everything tightly inside. Once you get halfway, fold in the sides
while continuing to roll. (Keeping a very tight grip is super important because they can
fall apart easily.)
5. Dip the rolls into the peanut hoisin and eat!
CREAM CHEESE AND TURKEY

CRISPBREAD
NUT
FREE
Serves: 1 TIP:
Prep time: 5 minutes • Swap turkey for ham if you would like a different
protein.This also works with shredded chicken!
Ingredients:
3 teaspoons reduced-fat cream cheese

3 crispbreads
60g shaved turkey
½ cucumber, peeled into ribbions
½ cup rocket
3 Kalamata olives, pitted and halved
Directions:
1. Smear the cream cheese onto the crispbreads and top with turkey, cucumber, rocket
and Kalamata olives.
2. Season with salt and pepper, to taste.
GRAZING PLATTER
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Swap ham for some nuts as a protein! This
is a great way of enjoying an assortment
of healthy and delicious nibbles! This is my
favourite type of snack.
Ingredients:
2 tablespoons of tzatziki, (See page 131)

10 small water crackers or pita chips
1 small cucumber, quartered
50g ham off the bone
4 cherry tomatoes, halved
Directions:
1. Arrange all ingredients on a small platter or bowl and enjoy.

LOADED GUAC WITH PITA CHIPS
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Spice up your pita bread! Once oiled,
Cook Time: 5 minutes season with a little salt and dried
oregano before placing into the oven!
VEGGIE Ingredients:

1 small pita bread
¼ avocado, mashed
¼ red onion, 5nely diced
1 small tomato, diced
Lemon, to taste
1 small garlic clove, crushed
10g feta cheese, crumbled
20g pepitas (pumpkin seeds)
1 teaspoon coriander, chopped
Directions:

2. Brush both sides of pita bread with a little olive oil and place in oven for 5-10 minutes
or until crispy.
3. In a small bowl, gently combine avocado, red onion, tomato, lemon juice, garlic, feta,
salt, pepper, seeds and coriander.
4. Break apart the pita chips and dip into the guac!
MINI PIZZA POCKETS

NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • Swap turkey for ham if you would like a
Cook Time: 10 - 12 minutes different protein. This also works with
shredded chicken!
Ingredients:
1 small pita pocket

1 tablespoon Napoletana sauce (See page 131))
10g mozzarella cheese
3–4 basil leaves
Sprinkle of dried oregano
Sprinkle of chilli flakes (optional)
Directions:

2. Spread pita with the sauce and top with ham, cheese, cherry tomatoes, basil, oregano
and chilli flakes, if using.
3. Bake for 10 minutes or until cooked to your liking!
PITA CHIPS WITH TZATZIKI

Serves: 1 TIP:
VEGGIE
Prep time: 2 minutes • If you like chilli, flavour your pita with a
Cook time: 5 minutes pinch of chilli flakes too.
Ingredients:
1 small pita bread

10g dukkah
10g sesame seeds
2 tablespoons tzatziki, (See page 131)
Directions:

2. Brush both sides of the pita bread with olive oil and sprinkle with dukkah and sesame
seeds.
3. Place into the oven for 5-10 minutes or until crispy.
4. Break apart the pita chips and dip into tzatziki!
QUINOA AND ZUCCHINI LOAF

NUT Makes: 8 (1 loaf is 1 serve) TIP: :
FREE Prep time: 2 minutes • Swap quinoa for basmati rice for a
Cook time: 25 minutes different option.
GLUTEN • If you think your carrot and zucchini are

FREE Ingredients: too watery, use a muslin cloth (or just your
hands!) to squeeze out the excess water.
4 cups quinoa, cooked (280g uncooked)
2 large zucchini, grated
1 large carrot, grated
130g ham off the bone, sliced thinly
2 tablespoons basil, chopped
8 small eggs, whisked
80g feta cheese, crumbled
Salt and pepper to taste
Directions:

2. Cook quinoa according to packet instructions.
3. In a large mixing bowl, add zucchini, carrot, ham, salt, pepper, basil and eggs. Mix until
combined well. Add cooked quinoa and mix thoroughly.
4. In a mini loaf tin (see above image) divide the mixture evenly. If you do not have a mini
loaf tin, use a large muf5n tin.
5. Sprinkle feta over the top and place in the oven for 20 minutes, or until lightly golden.
6. These muf5ns can be frozen for a quick grab-and-go breakfast.

Start Free Trial

Cancel Anytime.
RICOTTA, TOMATO AND HAM

CRISPBREAD
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • To make this recipe gluten free, choose a
gluten free crispbread.
Ingredients: • Swap ham for another protein like
turkey or shredded chicken.
2 tablespoons ricotta
3 crispbreads
1 medium tomato, sliced thinly
10g alfalfa sprouts
Directions:
1. Smear ricotta over crispbreads and top with leg ham, tomato, alfalfa sprouts, salt and
pepper
SAVOURY MUFFINS
Makes: 6 (1 muf5n is 1 serve) TIP:
Prep time: 10 minutes • These freeze well! Freeze the remaining muf5ns
Cook Time: 25-30 minutes for a quick and easy snack
• Use a large muf5n tin when making these.
Ingredients:
1½ cups self-raising flour

1 teaspoon baking powder
1 teaspoon salt
2 teaspoons caster sugar
¾ cup milk
2 eggs
60g feta
1 tablespoon Pesto (See page 131)
40g pine nuts
3 tablespoons ground flaxseed
10 basil leaves, 5nely chopped
Olive oil spray
Directions:
1. Preheat oven to 180C/350F and spray a 6 hole muf5n tin with olive oil spray.
2. Place flour, baking powder, salt and sugar in a large bowl and mix well.
3. Make a well in the flour mixture and add all the remaining ingredients, mixing to combine.
4. Spoon mixture into the muf5n tray and bake for 25 minutes, or until lightly golden.
SMOKED SALMON BAGEL

NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • Swap bagel for a slice of toast if you prefer!
Ingredients:
½ regular bagel
10g cream cheese
75g smoked salmon
½ small red onion, sliced thinly
1 teaspoon capers
Directions:
1. Toast bagel and smear cream cheese on top.

2. Top with salmon, red onion and capers.
SPINACH, RICOTTA AND

CHICKEN FILO PASTRIES
NUT Makes: 2 (1 is one serve) TIP:
FREE Prep time: 10 minutes • Make this recipe in bulk! Freeze and
Cook time: 30 minutes cook from frozen when you need them.
Freezes well: Yes • If you need a visual on how to fold,
YouTube “flag fold” for reference.
Ingredients:
3 spring onions, sliced 5nely
2 sheets 5lo pastry, halved lengthways 1 egg
Olive oil, for brushing 30g ricotta cheese
1 cup baby spinach 30g feta cheese
½ small brown onion, diced 5nely 80g roast chicken, chopped 5nely
Directions: Sprinkle of sesame seeds (optional)
2. Lay two pieces of 5lo on a clean workspace and lightly brush all over with olive oil. Lay
another piece of 5lo on top. Slice the 5lo lengthwise down the middle.
3. Place baby spinach in a small bowl and pour boiling water over the top. Leave for 1
minute and then drain and squeeze out any excess water.
4. Place spinach, brown onion, spring onion, egg, ricotta, feta, chicken and garlic in a large
mixing bowl and mix well. Season with salt and pepper.
5. Divide the mixture into two and place onto the bottom of each piece of 5lo.
6. Fold one edge over to form a triangle. Continue to fold, keeping the triangle shape until
fully enclosed and you have reached the other end of the strip. Repeat with remaining
5lling and sheet.
7. Place on lined tray and brush with olive oil. If you are using, sprinkle with sesame
seeds.
8. Bake for 30 minutes or until lightly browned.
SWEET POTATO AND BLACK BEAN

SAUSAGE ROLLS
Makes: 12 rolls, 2 rolls is one serve TIP:
VEGGIE
Prep time: 10 minutes • An easy swap for sweet potato is pumpkin!
Cook Time: 40 minutes Both work incredibly.
Ingredients: 2 tablespoons 5nely chopped coriander

½ cup instant oats
225g sweet potato, diced Salt and pepper, to taste
Olive oil, for cooking ¼ teaspoon ground turmeric
2 small brown onions, diced ¼ teaspoon paprika
90g feta cheese, reduced fat ½ teaspoon ground cumin
400g canned black beans, drained 8 sheets 5lo pastry
50g walnuts, crushed Olive oil spray, for 5lo sheets
1 egg, whisked
1 tablespoon sesame seeds
Directions:
2. Coat sweet potato in olive oil and place onto lined tray. Roast for 20 minutes or until soft, then mash
in a large bowl.
3. Add onion, feta, black beans, walnuts, coriander and oats. Season with salt, pepper, turmeric, paprika
and cumin. Mix well.
4. Lay one sheet of 5lo pastry down on a clean workspace and lightly spray with olive oil.
5. Place another sheet on top. Repeat twice more until you have four sheets on top of one another.
6. Repeat with the remaining four to make two 5lo stacks.
7. Divide the sweet potato and black bean mixture into two large balls, then roll them into long sausage
shapes.
8. Place one portion of 5lling on the edge of each 5lo stack and then roll up TIGHTLY to enclose. Turn
rolls seam-side down and brush with the egg.
9. Sprinkle sesame seeds over the top.
10. Cut each roll into six smaller rolls and place on the lined baking tray used for the sweet potato.
11. Bake for 20 minutes, until lightly puffed and golden.
TUNA AND CREAM CHEESE

CRISPBREAD
NUT
FREE
Serves: 1 TIP:
Prep time: 5 minutes • Roast chicken is a delicious swap for tuna!
Ingredients:
2 tablespoons cream cheese

3 crispbreads
95g (1 small tin) tuna in brine
2–3 basil leaves, chopped
Directions:
1. Smear cream cheese over crispbreads and top with tuna, cherry tomatoes, basil, salt
and pepper. Eat right away.
ZUCCHINI FRITTERS
Serves: 1 TIP:
Prep time: 10 minutes • Squeezing out the excess water is an important
Cook Time: 15 minutes step to ensure the mixture isn’t watery.
VEGGIE
Ingredients:
¼ cup plain white flour

10g feta cheese
2 small eggs
1 small carrot, grated and excess water squeezed out
1 small zucchini, grated and excess water squeezed out
1 spring onion stalk, sliced 5nely
1 tsp curry powder
Directions:
1. In a small bowl, add all ingredients together and mix well with your hands.
2. Heat a small splash of olive oil in a non-stick pan over medium heat.
3. Shape the mixture into small patties and place onto the pan.
4. Cook for 2-3 minutes on each side, or until lightly golden brown.
MAIN MEALS
MODEL 1
BAKED FISH WITH

PARMESAN CRUST
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • Adding different herbs to the crumb can
Cook Time: 40 minutes change the flavour of the 5sh!
• Rosemary or thyme instead of parsley is a
delicious alternative.
Ingredients:
3 baby potatoes, halved 1 teaspoon parsley, chopped

Splash of olive oil, for cooking ¼ teaspoon paprika (optional)
Salt and pepper, to taste ½ teaspoon lemon zest, grated
1 teaspoon dried oregano 170g white boneless 5sh 5llet such as
¼ cup panko breadcrumbs white snapper, ling 5llet etc.
10g parmesan cheese, grated ½ cup green beans, top and tailed
2 broccolini stalks
Directions:
2. Coat potatoes in olive oil, salt, pepper and oregano. Place on lined tray and bake for 20
minutes.
3. In a small bowl, mix breadcrumbs, parmesan, parsley, paprika, lemon zest, salt and
pepper.
4. Remove potatoes from oven and make room for 5sh 5llet. Lay 5sh skin-side down and
sprinkle crumb mixture on top.
5. Place broccolini and beans on the tray and return to the oven for 15–20 minutes or
until cooked to your liking. Serve.
BEEF BURGER
NUT Serves: 1 TIP:
FREE Prep time: 12 minutes • If you don’t like wholegrain rolls, you can
Cook Time: 5-10 minutes used slice bread or regular burger buns.
• If you 5nd the mixture isnt sticking, add a
small egg an a small handful of breafcrumb.
Ingredients:
150g lean beef mince Olive oil, for cooking

10g parmesan cheese 1 small bread roll, toasted
½ small zucchini, 5nely grated 1 teaspoon tomato sauce
½ small carrot, 5nely grated ½ cup iceberg lettuce, sliced
½ small brown onion, ¼ grated, ¼ thinly sliced ½ medium tomato, sliced thinly
1 garlic clove, crushed
1 tablespoon parsley, chopped
2–3 mint leaves, chopped
Directions:
1. Using a muslin cloth, squeeze excess water out of grated zucchini and carrot.
2. In a small mixing bowl, add mince, parmesan, zucchini, carrot, grated onion, garlic,
parsley, mint, salt and pepper. Mix well.
3. In a small non-stick pan, heat olive oil over a medium heat. Shape mince into a patty
and place in the pan. Cook for 3–4 minutes on each side, or until cooked through.Set
aside.
4. Add a splash of olive oil back into the pan and cook sliced onion until cooked to your
liking.
5. Toast bread roll to your liking.
6. Spread tomato sauce on the bottom of the bread roll and stack with patty, lettuce,
tomato and cooked onion.

% Useful
& Not useful
BEEF BURRITO BOWL

NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • If you want more veggies, roasted broccoli is
Cook time: 30 minutes amazing! For a gluten free meal, ensure your
GLUTEN
taco spice is gluten free.
FREE Ingredients:
½ cup canned corn kernels
½ cup brown rice, cooked (30g uncooked) 4 small cherry tomatoes
¼ small sweet potato, sliced into thin rounds ½ cup leafy greens
Olive oil spray ¼ small red onion, 5nely sliced
Salt, to taste 10g mozzarella cheese, grated
120g beef mince, raw 20g Hummus (See page 131)
1 tablespoon Taco seasoning 1 tablespoon fresh coriander, roughly chopped
Directions:
2. Cook rice according to packet instructions.
3. Lay sweet potato on lined tray, spray with oil and sprinkle with salt. Bake for 20 minutes
or until cooked through.
4. Heat olive oil in a small non-stick frying pan over a medium–high heat. Add mince and
cook for 6–7 minutes, or until juices have evaporated and mince is browned. Sprinkle
with taco seasoning and remove from heat.
5. Assemble your bowl! Add rice, sweet potato, corn, tomatoes, leafy greens, red onion,
mozzarella cheese and a big dollop of hummus. Top with chopped coriander.
BEEF CURRY
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • This recipe can also be slow-cooked over 4–8
Cook Time: 30 minutes hours. Fry off the meat and spices 5rst, then add
all other ingredeints to the slow cooker. Leave to
GLUTEN
FREE
cook for 8 hours on low, or 4 hours on high.
Ingredients: • Swap yoghurt for coconut milk for a smoother
curry.
½ cup basmati rice, cooked (30g uncooked)
150g beef brisket, cut into small cubes Pinch of chilli flakes (optional)
Splash of olive oil 1 teaspoon ground coriander
½ small brown onion, diced 1 teaspoon ground cumin
1 garlic clove, crushed ½ teaspoon ground cardamom
1 tablespoon grated ginger 1 whole clove (this is a spice, not garlic!)
1 medium tomato, chopped ½ teaspoon ground turmeric
1 medium potato, cut into bite-sized pieces 1 teaspoon garam masala
3 tablespoons natural Greek yoghurt Salt and pepper, to taste
1 tablespoon coriander leaves, plus extra to 2 tablespoons water
serve
Directions:
1. Cook rice according to packet instructions.

2. Heat olive oil in a large, deep saucepan over a medium heat. Add onion, garlic and
ginger to the pan and cook for 3-5 minutes or until onions become soft and
translucent.
3. Add ground coriander, cumin, chilli flakes, cardamom, clove, turmeric and garam
masala. Stir for 30 seconds or until fragrant.
4. Add beef and lightly brown on all sides.
5. Add tomato, potato, yoghurt, chilli, fresh coriander and water. Turn down to a gentle
simmer and cook for 30 minutes. Season with salt and pepper to taste.
6. Serve with rice and extra fresh coriander.
CHICKEN CHIPOTLE SALAD

GLUTEN Serves: 1 TIP:
FREE Prep time: 15 minutes • If you’d like more veggies in your salad,
Cook Time: 25-30 minutes feel free to add them! The more colour, the
better!
NUT Ingredients:
FREE
Lemon, to taste
½ cup quinoa, cooked (35g uncooked) 3 cherry tomatoes, halved
150g chicken breast, sliced into strips ¼ cup rocket
¼ small red onion, quartered 10g feta cheese
½ cup pumpkin,chopped in bite-sized pieces
½ small red capsicum, sliced into strips Spices for chicken:
½ small zucchini, sliced into thick rounds ½ teaspoon paprika
Olive oil, for drizzling ½ teaspoon mustard powder
Salt and pepper, to taste ½ teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon black pepper
Directions: Pinch of chilli flakes (optional)

2. Place chicken in a bowl and coat with spices. Set aside to marinate in the fridge while you
prepare the other ingredients.
3. Line a baking tray with baking paper. Spread onion, pumpkin, capsicum and zucchini on
the tray and roast for 20–25 minutes, or until the vegetables are cooked to your liking.
4. Meanwhile, heat a drizzle of olive oil in a non-stick pan over a medium–high heat.
5. Add chicken in batches and cook 5-6 minutes for until fully cooked through.
6. In a large mixing bowl, assemble your salad! Add cherry tomatoes, rocket, feta, roasted
vegetables, cooked quinoa and chicken. Drizzle with a little olive oil, season with salt and
pepper, and 5nish with a squeeze of lemon.
CHICKEN PARMIGIANA
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • To make this recipe gluten free, swap the
Cook Time: 30 minutes breadcrumb for a gluten free crumb or almond
meal!
Ingredients:
½ teaspoon paprika
1 medium potato, in thin wedges ½ teaspoon dried oregano
Olive oil spray 1 egg, whisked
Salt and pepper, to taste 130g chicken breast
1 cup green beans, topped and tailed Olive oil, for cooking
¼ cup panko breadcrumbs 1 cup Napoletana sauce (See page 131)
10g shredded mozzarella cheese
Directions:
2. Add potato to the tray and spray with olive oil and season with salt and
pepper. Bake for 15 minutes. Remove from oven, add green beans and bake for a
further 10 minutes.
3. Meanwhile, make the crumb. In a small bowl, combine breadcrumbs, paprika, oregano,
salt and pepper and mix well. Place your whisked egg in another bowl.
4. Slice the chicken breast lengthways. Dip chicken into the egg and then into the crumb
mixture, ensuring the entire 5llet is covered.
5. Heat olive oil in a small non–stick frying pan over a medium–high heat. Cook the
chicken for 2–3 minutes on each side or until completely cooked through.
6. Remove the potatoes and beans from the oven and make room for the chicken.
7. Spoon the napoletana sauce over the chicken, then sprinkle with cheese. Return tray to
the oven until cheese melts (roughly 2-3 minutes).
CHICKEN SATAY SKEWERS

DAIRY
WITH PITA
FREE
Serves: 1 TIP:
Prep time: 15 minutes • Soaking the bamboo skewers for an
Cook Time: 20 minutes hour before skewering stops them from
burning when cooking.
Ingredients:
½ small red capsicum, diced
½ tablespoon peanut butter ½ small cucumber, diced
1 tablespoon yellow curry paste ½ medium tomato, diced
¼ cup coconut milk, canned ½ small red onion, diced
150g chicken breast, sliced into strips ¼ cup coriander, roughly chopped
3 bamboo skewers, soaked 10g unsalted peanuts, crushed
Olive oil, for cooking and dressing 1 teaspoon lemon juice
1 small pita bread
Directions: Salt, to taste
1. To make the satay sauce, place peanut butter, curry paste and coconut milk in a small
bowl. Mix well until fully combined. Reseve a small amount of the sauce for later.
2. Add chicken to satay sauce and leave to marinate for 15 minutes (or overnight if you have
time!)
3. Thread the chicken onto the bamboo skewers.
4. Heat olive oil in a non-stick frying pan over a medium–high heat.
5. Cook skewers rotating until completely cooked through, about 10 minutes.
6. In a small bowl, mix together capsicum, cucumber, tomato, onion, coriander and crushed
nuts. Season with salt, and dress with lemon juice and olive oil.
7. Heat the reserved satay sauce in the microwave or on the stove until it begins to thicken.
8. Toast the wholemeal pita and top with the tomato salsa and chicken skewers. Pour over
the heated sauce.

Start Free Trial

Cancel Anytime.
% Useful
& Not useful

Start Free Trial

Cancel Anytime.

% Useful
& Not useful

Start Free Trial

Cancel Anytime.

% Useful
& Not useful


Start Free Trial

Cancel Anytime.

% Useful
& Not useful

Start Free Trial

Cancel Anytime.
Share this document

( ) * $ +
You might also like
Leah-Itsines-Bare-Veggie-
Recipes.pdf
OmarStivensonCepeda
recipes.pdf
nicefirework
BBB-RECIPES-PHASE-6
AmandaLever
Magazines Podcasts
Sheet Music
Index Recipes
Sondos
100_Keto_Swaps_-
_Keto_Masterclass-1.pdf
Luque.
Food Menu
Dmitri Hall
Pancake Pasta
Zucchini Baking
100 KETO SWAPS CHEAT

SHEET.pdf
Gilberto Flores Maza
Party Pretty Menu

KT A
KETo
advincula123
100_Keto_Swaps_-
_Keto_Masterclass.pdf
intan arimbi
ndd3 menu for room

service 12ptfont
api-343888842
The Lunch Box

Weldon Owen Publishing
Show more
About Support
About Scribd Help / FAQ
Press Accessibility
Our blog Purchase help
Join our team! AdChoices
Contact us Publishers
Invite friends
Social
Gibs
Scribd for enterprise Instagram
Twitter
Legal
Facebook
Terms Pinterest
Privacy
Copyright
Cookie Preferences
Get our free apps
Books • Audiobooks • Magazines • Podcasts •
Sheet Music • Documents • Snapshots • Directory
Language: English
Copyright © 2022 Scribd Inc.
What is Scribd? ,
Millions of titles at your fingertips

Home Only £10.99/month.
Books Cancel anytime. Documents
Audiobooks

Leah Itsines Bare Meat Recipes PDF Pancake

Uploaded by

Copyright:

Available Formats

You might also like

Leah Itsines Bare Meat Recipes PDF Pancake

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Leah Itsines Bare Meat Recipes PDF Pancake

Uploaded by

Copyright:

Available Formats

Search

" 100% (1) · 718 views · 132 pages

Share this document

NUT GLUTEN DAIRY VEGGIE

Is this content inappropriate?

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 1

Improve Your Experience '

& Not useful

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 2

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 3

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 4

APPLE AND APRICOT OATS

½ cup rolled oats

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 5

BANANA BERRY PANCAKES

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 6

BANANA AND WALNUT TOAST

1. Toast bread and smear ricotta over the top.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 7

• Low on time? Instead of cooking the

2 cups blueberries, fresh or frozen

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 8

1. Place oats in a mixing bowl.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 9

FROZEN BERRY BOWL

1 small frozen banana

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 10

Trusted by over 1 million members

Try Scribd FREE for 30 days to access over 125

Start Free Trial

1. Place all ingredients in a blender and blend to a smooth consistency.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 11

MANGO AND KIWI SMOOTHIE

½ medium frozen mango • If you’d like a runnier smoothie, swap the

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 12

Ingredients: • If you have the time, leave the mixture

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 13

PORRIDGE WITH PEAR

1. Grate one pear and slice the other thinly.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 14

SNICKERS OVERNIGHT OATS

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 15

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 16

TOAST WITH RICOTTA AND

1. Toast the bread to your desired toastiness.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 17

VANILLA AND BERRY

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 18

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 19

AVOCADO AND EGG BAGEL

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 20

Improve Your Experience '

& Not useful

1. Preheat oven to 180°C/350°F.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 21

Olive oil, for cooking ½ red onion, diced

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 22

BEETROOT HUMMUS ON TOAST