12 Week

Mind Body
Rebalance

REAL LIFE MEDICINE

EASY PEASY
RECIPES
 12 Week
Mind Body
Rebalance

REAL LIFE MEDICINE

EASY PEASY
BREAKFASTS
 by Dr Lucy Burns

Avocado, Eggs and Bacon

Served to your personal preference!
1 serving 10 minutes

INGREDIENTS DIRECTIONS
1/2 avocado 1. Pan fry bacon until cooked. Remove from
2 eggs
100g bacon, short cut or pan.
streaky to your preference.
2. Fry or scramble eggs in hot bacon fat.
3. Serve with avocado.

NOTES - PER SERVING

Protein- 33g
Carbs - 6g
 by Lakanto Australia

Cinnamon Breakfast Bread

Delightful low carb bread 10 servings
10 minutes prep
45 minutes to bake

INGREDIENTS DIRECTIONS
1 1/2 cups almond flour 1. Preheat the oven to 180C. Grease and line a
1/4 cup coconut flour loaf pan and set it aside for later use.
1/3 cup Lakanto 2. Make the cinnamon crunch by mixing the
Monkfruit Brown
Sweetener brown sweetener and cinnamon in a small
1 tsp baking powder bowl and set aside.
1 tbsp cinnamon 3. In a spacious mixing bowl, combine the dry
1/4 tsp salt ingredients and mix them thoroughly.
1/2 cup butter softened
Gradually add the remaining ingredients
3 large eggs room
temperature and continue to mix until they are fully
1/2 cup Greek yogurt can incorporated.
use sour cream 4. Transfer the batter into the loaf pan and
1/4 cup milk of choice evenly sprinkle the cinnamon crunch over
(we used almond)
1 tsp vanilla extract the top.
For the cinnamon crunch 5. Place the loaf pan in the oven and bake the
1 tbsp cinnamon cinnamon bread for 45 minutes, or until a
3 tbsp Lakanto Monkfruit skewer comes out clean and the topping is
Brown Sweetener perfectly crunchy.
NOTES - PER SERVING 6. After removing the bread from the oven,
allow it to cool completely before slicing
Protein- 5g and serving.
Carbs- 3g
https://lakanto.com.au/
 by Dr Lucy Burns

Hemp Seed Porridge

Easy and satisfying breakfast! 1 serving 5 minutes

INGREDIENTS DIRECTIONS
40g of hulled hemp seeds 1. Mix all dry ingredients together
30g of almond meal
10g of chia seeds 2. Add the water, pure cream and vanilla
1/2 teaspoon of cinnamon
extract.
1 teaspoon of lakanto
sweetener (optional) 3. Heat in the microwave for 2 minutes and
100mL of water
1 tablespoon of pure cream rest for 2 minutes, or heat on stovetop as
1/2 teaspoon of vanilla preferred.
extract
100g unsweetened greek 4. Top with unsweetened greek yoghurt and
yoghurt - to serve
optional berries.
3 or 4 frozen berries
(optional)

NOTES - PER SERVING Note- to make this super easy you can prepare

Protein- 25g the evening before and leave it in the fridge

Carbs - 10g overnight. Breakfast is ready to go!
 by Dr Lucy Burns

Lemon Chia Pudding

Ready to go, delicious breakfast! 4 servings 10 minutes

INGREDIENTS DIRECTIONS
500g unsweetened 1. Combine all ingredients in a bowl.

greek yoghurt 2. Stir well to combine.

150mL cream or water 3. Please note that you may need to add a
2/3 cup of chia seeds little more water if the mixture is too thick.
1 tablespoon of lemon 4. Set it in a large bowl or decant it into four
juice
serving jars .

5. Place in the fridge for a few hours or

overnight to set.

NOTES - PER SERVING

Protein- 16g
Carbs - 6g
 by Ketosis Guide

Low Carb French Toast

All the flavour - no bread!
2 servings 50 minutes

INGREDIENTS DIRECTIONS
5 eggs 1. Preheat oven to 175C
140g cream cheese 2. Combine eggs, softened cream cheese,
2 tablespoons of butter softened butter and vanilla in a bowl and
1/2 teaspoon of vanilla mix until smooth.
extract 3. Grease and line loaf pan.
Additional butter for 4. Add ingredients to pan.
greasing pan and 5. Bake for 45 minutes. while you get on with
frying
your busy day.
1/4 cup berries
6. Let cool, then remove from pan.
Lakanto sugar free
7. Heat a fry pan. Add butter and fry quickly
maple syrup (optional)
until golden.
NOTES - PER SERVING
8. Serve with berries and optional Lakanto
Protein- sugar free maple syrup.
20g
Carbs - 7g

https://ketosisguide.us/
 by Dr Lucy Burns

Scrambled Eggs For One!

Ready in 5 minutes! 1 serving 5 minutes

INGREDIENTS DIRECTIONS
3 or 4 eggs 1. Heat a fry pan until hot
1/2 tablespoon butter 2. Break eggs into a bowl, season with salt and
salt to taste
mix with egg beaters or a fork until
combined.
3. Add butter to hot pan first, then egg
mixture.
4. Continuously fold egg mixture with a
spatula until almost fully set, then serve.
5. The eggs will continue to cook on the plate.
6. Add your favourite toppings. Some people
NOTES - PER SERVING like cheese, others enjoy herbs.
Protein- 19-25g
Carbs - 2g
 by Dr Lucy Burns

Three Egg Omelette

Classic savoury breakfast 1 serving 10 minutes

INGREDIENTS DIRECTIONS
3 eggs 1. Heat a fry pan to medium heat and add
50g ham or leftover
chicken, chopped olive oil
Handful of spinach
leaves, chopped 2. Crack eggs into a bowl and whisk well.
10g sundried tomato or
3. Add all ingredients to the eggs and mix well
20g fresh tomato,
chopped to combine.
2 mushrooms,
chopped 4. Cook on one side for about 5 minutes or
20g grated cheese
(optional) until you can see the omelette coming away
1 tablespoon of olive oil
for cooking from the pan at the sides., then flip before
salt to taste
NOTES - PER SERVING cooking for another 5 minutes.

Protein- 25g 5. If it falls apart, when you flip it, that's ok - it'll
Carbs - 10g still taste amazing!
 12 Week
Mind Body
Rebalance

REAL LIFE MEDICINE

EASY PEASY
LUNCHES
 by Dr Lucy Burns

Jimmy Cakes
Our go-to bread substitute! 1 serving
5 minutes prep
5 minutes to cook

INGREDIENTS DIRECTIONS
1 egg 1. Pre heat a waffle maker, fry pan or pancake
1/2 - 1 cup of grated maker.
mozzarella cheese
2. Whisk together the egg, grated mozzarella
pinch of gelatine
pinch of baking soda cheese & dry ingredients.
seasonings are optional 3. Place the batter in the waffle maker or
(herbs, spices etc)
pancake maker or fry pan and cook until it
is browned and cooked through.
4. Try with your favourite sandwich fillings,
cleavers grass fed hot dogs or topped with
eggs.
NOTES - PER SERVING
Protein- 35g
Carbs - 1g
 by Dr Lucy Burns

Mayonnaise
Make it yourself with quality
ingredients 10 servings 5 minutes prep

INGREDIENTS DIRECTIONS
1 egg 1. In a tall, narrow container add your egg,
1/4 cup lemon juice lemon juice, mustard and salt.
1 cup of oil (avocado,
2. Place a stick blender in the container just
macadamia, light
flavoured olive oil) above the bottom and turn it on and whisk
1/2 teaspoon mustard together the ingredients.
(optional)
3. Slowly drizzle in the oil while the stick
salt
blender is going.
4. Take your time and make sure the oil is
incorporating as you go.

NOTES - PER SERVING

Protein- 1g
Carbs - 1g
 by Dr Lucy Burns

Smoked Salmon and Salad

Fast but delicious! 1 serving 10 minutes

INGREDIENTS DIRECTIONS
1 cup leafy green mix 1. Prepare boiled eggs (It can be helpful to do
2 eggs, boiled and this earlier. Chop eggs in half.
chopped
2. Mix apple cider vinegar and olive oil to
25g fetta cheese,
crumbled make dressing. Toss leafy greens in dressing
1 teaspoon of olive oil 3. Serve leafy greens topped with, eggs,
1/2 teaspoon apple cider
salmon, fetta and capers.
vinegar
100g of smoked salmon
2 teaspoons of capers
salt to taste

NOTES - PER SERVING

Protein- 30g
Carbs - 2g
 by Dr Lucy Burns

Spinach and Cheese Frittata

Easy prep lunch! 5 minutes prep
Use your leftover veggies 6 servings 10 minutes cook

INGREDIENTS DIRECTIONS
2 tablespoons butter 1. Heat a large frying pan and add butter to
500g chopped frozen melt.
spinach
150g chopped onions, 2. Add the onions and spinach and stir to
we use frozen
12 eggs combine. Cover and allow to cook.
100g semi-dried 3. Add all the eggs to a bowl and whisk
tomato, drained
1 tablespoon Mingle together to break them up. Add some salt,
Seasoning 'All Purpose'
spice mix the sun-dried tomatoes and Mingle
Salt to taste Seasoning and whisk through.
200g Danish style feta
cheese, cubed 4. Once the spinach is cooked, sprinkle in the
1 cup grated tasty
cheese feta cheese and then pour over the egg
1 cup grated mozzarella mixture.
cheese
5. Add the grated cheeses to the pan and stir
NOTES - PER SERVING to combine.
Protein- 35g 6. Turn the heat down to low, cover and cook
Carbs - 8g until the eggs are just cooked.
 by Dr Lucy Burns

Tuna Salad
Fast and full of goodness! 1 serving 4 minutes

INGREDIENTS DIRECTIONS
150g Tuna in springwater, 1. Add the leafy greens, tomatoes, olives, and
drained avocado to a bowl and toss to combine.
2 handfuls of fresh leafy
2. Top with tuna.
greens
Handful of olives 3. Drizzle with mixture of olive oil and ACV or
Handful of cherry lemon juice and sprinkle with mingle “use
tomatoes
me on everything” seasoning.
1/4 avocado, diced
drizzle of olive oil
1/2 teaspoon of ACV or
lemon juice
Sprinkle of Mingle “Use
me on everything.
NOTES - PER SERVING
Protein- 40g
Carbs - 7g
 12 Week
Mind Body
Rebalance

REAL LIFE MEDICINE

EASY PEASY
DINNERS
 by Dr Lucy Burns

Air Fryer Chicken

Only 5 minutes of prep! 4 servings
5 minutes prep
45 minutes to cook

INGREDIENTS DIRECTIONS
2 tomatoes, chopped 1. Rub butterflied chicken with 1 tablespoon of
2 avocadoes, chopped olive oil.
2 tablespoons olive oil
2. Sprinkle chicken with your favourite herbs
salt and pepper
whole butterflied or seasonings.
chicken 3. Air fry chicken for around 45 minutes,
favourite herbs (we like
flipping half-way through.
mingle)
4. Chop the tomatoes and avocados.
5. Toss tomatoes and avocadoes together
with 1 tablespoon of olive oil.
6. Serve and salt to taste - it's that easy!
NOTES - PER SERVING
Protein- 43g
Carbs - 3g
 by Dr Lucy Burns

Bunless Burgers
The whole family will love these! 4 servings
10 minutes prep
10 minutes to cook

INGREDIENTS DIRECTIONS
500g beef mince 1. Grate zucchini and squeeze the juice out in
1 zucchini, grated a tea towel.
250g halloumi, grated 2. Add the mince, halloumi, zucchini, eggs and
2 eggs seasoning mix to a large bowl and combine
Mingle Seasoning 'Taco
well.
Seasoning' sachet
3. Heat a frying pan and add some butter or
Cos lettuce cups
1 avocado oil.

8 cherry tomatoes 4. Shape mince mixture into patties and fry in

2 tablespoons of sour the frying pan on both sides until cooked
cream through.
NOTES - PER SERVING 5. Once the patties are cooked serve in lettuce
Protein- 45g cups with avocado and tomato.
Carbs - 8g 6. Split the sour cream between the four
portions, and enjoy!

Butter Chicken
The delicious classic but low carb!
INGREDIENTS
1kg chopped chicken thigh
300mL cream OR 400mL
coconut cream
1 tablespoon olive oil
300mL tomato passata
1 onion chopped or 100g
frozen onion pieces
1 Mingle Butter Chicken sachet
Optional - 1 tablespoon bone
broth concentrate or 1/2
tablespoon of bone broth
powder
2 cups cauliflower rice
4 tablespoons of greek
yoghurt
NOTES - PER SERVING
Protein- 43g
Carbs - 7g
by Dr Lucy Burns
6 servings
5 minutes prep
25 minutes to cook
DIRECTIONS
1. Heat oil in large pot or large electric fry pan.
2. Add onion and cook for 3 minutes.
3. Add chicken thigh pieces and cook until
brown.
4. Add butter chicken sachet and stir to coat
chicken and onion.
5. OPTIONAL - add bone broth concentrate or
bone broth powder and stir to combine.
6. Add passata and coconut cream OR cream
7. Add cauliflower rice
8. Cover pot or fry pan, lower heat and simmer
for 20 minutes.
9. Serve with a dollop of greek yoghurt
 by Dr Lucy Burns

Cheesy Chicken Balls

Quick & Easy 4 servings 30 minutes

INGREDIENTS DIRECTIONS
1kg chicken mince 1. Preheat the oven to 180C and line a baking
125g grated cheese tray with baking paper.
parmesan or tasty
2. In a large bowl place the chicken mince and
1 egg, beaten
the grated cheese and stir to combine.
salt
Your choice of seasoning 3. Add the egg, salt, seasoning mix and sun-
blend, approx 3 dried tomatoes.
tablespoons per 500g of
4. Mix to combine thoroughly.
mince
sun-dried tomatoes, 1 5. Roll into balls and place on the tray, evenly
cup drained & chopped spaced.

NOTES - PER SERVING 6. Bake in the oven for 20 minutes or until

Protein- 40g cooked through.

Carbs - 9g 7. Serve with leafy greens, cherry tomatoes,
cucumbers and any leftover roast capsicum,
avocado, olives or your favourite veggies.
 by Dr Lucy Burns

Chicken Stroganoff
Great Weeknight Dinner 6 servings 15 minutes

INGREDIENTS DIRECTIONS
salt and pepper to taste 1. Steam cauliflower until tender then drain.
700g Cauliflower
2. Mash cauliflower with 1 tablespoon of
25g parmesan cheese
2 tablespoons of butter butter, 25g of parmesan cheese and salt
70g onion, chopped and pepper to taste.
1 capsicum, chopped
1kg chicken thighs, 3. Heat large pan to medium/hot heat
chopped (boneless & 4. Add 1 tablespoon of butter to pan, then add
skinless)
onion, and capsicum and begin to saute.
500g mushrooms,
chopped 5. Add the chicken, Mingle sachet and
Mingle Seasoning 'Hearty mushrooms and allow to cook., stirring
Stroganoff' meal sachet
2 tbsp tomato paste occasionally.
Handful spinach leaves 6. Once the chicken and veggies are cooked,
2 tablespoons sour
stir through the spinach leaves and sour
cream
cream.
NOTES - PER SERVING
7. When the spinach is wilted, it is ready to
Protein- 40g serve.
Carbs - 10g 8. Serve with the cauliflower mash
 by Dr Lucy Burns

Chicken Crust Pizza

Protein packed pizza! 4 servings 5 minutes prep
25 minutes cook

INGREDIENTS DIRECTIONS
500g chicken mince 1. Pre-heat your oven to 210C/410F
1/2 cup grated parmesan 2. Combine all the ingredients (except the
cheese toppings!) in a large bowl and mix until
Mingle garlic & herb
completely combined.
seasoning to taste
1 egg 3. Divide the mixture into two and spread it out
into a thin layer between two sheets of non-stick
Suggested toppings: paper into two pizza bases.
50g mushrooms, chopped
4. Place the chicken pizza bases on a baking tray
50g roasted capsicum
50g olives, chopped lined with non-stick baking paper and bake in a
50g pepperoni hot oven for about 20 minutes until cooked
1 tablespoon tomato paste through.
100g mozzarella, grated,
5. Once the bases are cooked through, top with
NOTES - PER SERVING your favourite pizza toppings and then put it
Protein- 39g back in the oven to melt the cheese and heat up
Carbs - 4g the toppings. Around 8 minutes.
 by Dr Lucy Burns

Cottage Pie
A delicious family dinner 6 servings
10 minutes prep
25 minutes cook

INGREDIENTS DIRECTIONS
2 tablespoons ghee or 1. Steam cauliflower until tender then drain.
olive oil 2. Mash cauliflower with 1 tablespoon of ghee,
1 onion, or 150g chopped or olive oil, 25g of parmesan cheese and salt
onion (we used frozen)
and pepper to taste. Reserve for later.
500g pork mince
500g beef mince 3. Preheat oven to 180C
375g mushrooms, sliced 4. Heat an oven safe pan up on the stovetop
1 capsicum, roughly and add 1 tablespoon of ghee.
chopped 5. Add in the chopped onion to start cooking.
1 carrot, diced 6. Add in the pork and beef mince and break
Garlic & herb seasoning
mix from Mingle up with a spatula as it is cooking.
Seasoning 7. Once the mince is cooked, add in the
2-3 large spoonfuls of mushrooms, capsicum and carrot and stir
tomato paste through.
salt and pepper to taste 8. Add a tablespoon of the garlic and herb
700g Cauliflower
25g parmesan cheese seasoning, salt and tomato paste and stir,
100g grated tasty cheese lower heat, cover and allow to cook for 10
minutes.
NOTES - PER SERVING 9. Once the mince mixture is cooked, top with
Protein- 43g the cauliflower mash and grated cheese
and bake in the oven at 180C for around 15
Carbs - 10g
minutes or until golden brown and
bubbling..
 by Dr Lucy Burns

Easy Peasy Spag Bol

Delicious cheesy goodness 6 servings
5 minutes prep
15 minutes cook

INGREDIENTS DIRECTIONS
1kg beef mince 1. Heat oil in large pan until hot.
300g chopped onions
2. Add mince, onion, capsicum, saute and
2 tablespoons olive oil
2 tablespoons green break down mince until browned.
goddess seasoning (or 3. Add seasoning, tomato paste, passata,
whatever seasoning you
like) spinach, cheese and konjac fettucini and mix
2 tablespoons of tomato through.
paste
2 packs of slendier konjac 4. Add a small amount of water if it dries out to
fettucini - rinsed and stop it from burning.
soaked
60g baby spinach 5. Cover and simmer for 5 minutes.
125g grated tasty cheese
300mL passata
1 and 1/2 capsicums
chopped

NOTES - PER SERVING

Protein- 40g
Carbs - 10g
 by Dr Lucy Burns

Easy Osso Bucco

Divine Slow Cooked Favourite 6 servings
5 minutes prep
8 hrs slow cook

INGREDIENTS DIRECTIONS
2kg osso bucco 1. Place all ingredients, except the peas, in a
700ml Passata slow cooker.
250g chopped frozen 2. Stir to combine.
onions/2 large onions
3. Slow cook for 8 hours
chopped
500g mushrooms 4. Add the frozen peas and bring to a simmer.
One packet of Mingle 5. If the sauce needs thickening, leave the lid
seasoning (Chilli Con off and reduce down, or alternatively add
Carne) half a teaspoon of xanthan gum
One cup of frozen peas
6. Enjoy!

NOTES - PER SERVING

Protein- 40g
Carbs - 10g
 by Dr Lucy Burns

Fat Head Pizza

Yes - even pizza can be helpful! 4 servings 25 minutes

INGREDIENTS DIRECTIONS
210g grated mozzarella 1. Preheat your oven to 200C.
cheese for base 2. Melt together mozzarella or cream cheese in a
80g cream cheese saucepan or microwave until it comes together,
1.5 cups almond flour or
and it is soft and pliable. Don't let it brown.
almond meal
1-2 tsp psyllium husks 3. Add melted cheese and almond flour, psyllium
1 egg and egg to a bowl and work quickly to bring the
Suggested toppings: dough together with a spoon. Then use your
1 tablespoon tomato paste
hands to knead the mixture until it is a smooth
100g grated mozzarella
cheese for topping dough.
50g ham, diced 4. Roll out the dough between two sheets of non-
50g olives, chopped stick paper into the shape of a pizza base.
20g spinach leaves
5. Prick dough all over with a fork or knife
NOTES - PER SERVING 6. Place the pizza base on a lined baking tray and
Protein- 30g bake in the oven for 10 minutes. Flip the base
Carbs - 8g over and cook for another minute.
7. Add your favourite pizza toppings or our
suggestions and bake again for around 10
minutes to heat the toppings through and melt
the cheese.
 by Dr Lucy Burns

Herb Crusted Salmon

Nourishing omega-3 rich meal 4 servings
5 minutes prep
10 minutes to cook

INGREDIENTS DIRECTIONS
4 salmon fillets (500g) 1. Pre-heat oven to 180°C (160°C fan forced).
Mingle herb and garlic 2. Place salmon on a lined baking tray. Add
Baby spinach leaves cherry tomatoes around the salmon.
2 tablespoons olive oil
3. Season salmon and tomatoes with salt, 1
1 tablespoon lemon
juice (or use lemon tablespoon of olive oil and mingle herb and
infused olive oil) garlic seasoning.
4 boiled eggs, diced 4. Bake for 10 minutes or until salmon is done
Salt to taste to your liking.
16 cherry tomatoes, (1 5. Place a handful of spinach on each plate.
cup)
Top with eggs, tomatoes and salmon.
Drizzle with remaining olive oil, lemon
infused olive oil or lemon juice.
6. Enjoy!

NOTES - PER SERVING

Protein- 35g
Carbs- 3g
 by Dr Lucy Burns

Mince Beef Stroganoff

With whipped cottage cheese 6 servings
5 minutes prep
15 minutes to cook

INGREDIENTS DIRECTIONS
1kg of beef/pork mince 1. Heat a large frypan.
Half a cup (26g) of 2. Add olive oil to frypan.
chopped onion 3. Brown the onions and mince.
1 packet of Mingle 4. Stir in the Mingle seasoning.
Stroganoff
5. Add the passata and chopped
700ml Passata
500g chopped mushrooms.
mushrooms 6. Simmer covered for 10 minutes.
300g cottage cheese, 7. Microwave green beans according to
whipped. package instructions for your side dish
2 cups frozen green 8. Whip cottage cheese in blender and stir
beans as a side.
through.
9. Serve and enjoy!

NOTES - PER SERVING

Protein- 44g
Carbs- 12g
 by Dr Lucy Burns

Pressure Cooker Butter Lamb

Divine curry made in a hurry
2 minutes prep
4 servings
30 minutes cook

INGREDIENTS DIRECTIONS
1 tablespoon Olive Oil 1. Add 1 tablespoon of Olive Oil to your trusty
100g frozen onions or 1 pressure cooker.
chopped onion 2. Add 100g of frozen onions (or 1 chopped onion).
1kg diced lamb
3. Toss in 1 kilogram of diced lamb.
1 packet Butter
Chicken Mingle sachet 4. Sprinkle in the contents of the Butter Chicken
2 zucchinis, chopped Mingle sachet.
150mL passata 5. Add 2 chopped zucchinis.
1/2 cauliflower, 6. Pour in 150mL of passata.
chopped, stalk
7. Include half a cauliflower, chopped, with the
removed
100mL cream stalk removed.
1 teaspoon salt 8. Pour in 100mL of cream.
9. Season with 1 teaspoon of salt.
NOTES - PER SERVING 10. Securely lock the pressure cooker lid.
Protein- 55g 11. Pressure cook for 30 minutes.
Carbs - 13g 12. Release the pressure when the time's up.
13. Serve your delicious Butter Lamb Curry - it's
ready to go! No rice or naan required. Easy as!
 by Dr Lucy Burns

Spaghetti Bolognaise
Made with zoodles, konjac
noodles or edamame pasta 4 servings 25 minutes

INGREDIENTS DIRECTIONS
1 tablespoon olive oil 1. Heat a pan. Add olive oil. If using edamame
1 onion, chopped noodles, prepare boiling water in another pot.
1kg grass-fed beef mince
1 cup mushrooms, chopped 2. Fry chopped onions until transparent.
1/2 capsicum, chopped 3. Add the beef mince to the pan and stir to break
20g baby spinach leaves
up. Brown the mince.
Mingle Seasoning spaghetti
bolognese sachet 4. Add in the mushrooms and stir through.
350g of passata 5. Add in the spaghetti bolognaise sachet and jar
2 x 400g packs konjac
noodles, 200g edamame of passata. Leave to simmer and reduce.
pasta or zucchini zoodles 6. If you are using edamame pasta, boil it now.
50g grated parmesan
7. If you are using konjac noodles drain and soak
cheese for serving
them now.
NOTES - PER SERVING
8. Add the baby spinach to the bolognaise mixture
Protein-
and stir to combine.
33g with zoodles
9. Once the sauce is ready, toss through the
35g with konjac pasta
40g with edamame pasta zucchini noodles, konjac noodles or cooked
edamame pasta to heat through.
Carbs - 13g 10. Once the noodles are heated through, it is ready.
to serve.
 by Dr Lucy Burns

Steak and Salad

Delicious family dinner 4 servings 18 minutes

INGREDIENTS DIRECTIONS
4 cups lettuce or spinach 1. Add the spinach leaves, tomatoes, roasted
2 tomatoes, chopped capsicum and cheese to a large bowl and
100g goat's or feta
toss to combine.
cheese, crumbled
100g roasted capsicums, 2. Drizzle the salad with some olive oil, vinegar
drained and salt and toss again to dress.
1 tablespoon olive oil
3. Bring the steak to room temperature, and
2 teaspoons apple cider
vinegar season with salt and a Mingle seasoning
salt blend and marinate for 10 minutes.
400g scotch fillet steaks
4. Cook the steak on the BBQ or air fryer to
Mingle Seasoning blend
your liking - around 8 minutes.
NOTES - PER SERVING
Protein- 35g
Carbs - 5g
 by Dr Lucy Burns

Taco Bowl
Family friendly weeknight dinner! 4 servings 15 minutes

INGREDIENTS DIRECTIONS
1 tablespoon olive oil 1. Heat a large saucepan or frying pan and
100g onions, chopped (we add the oil, onions and mince. Stir to break
use frozen)
800g beef mince
up the mince as it cooks.
200g mushrooms, chopped 2. Once the mince is cooked and broken up,
70g hemp seeds add the mushrooms and taco seasoning
Mingle Seasoning 'taco
blend and stir to combine.
sachet'
400mL passata 3. Add the passata and hemp seeds, stir again
1 avocado chopped and simmer for 5 minutes.
4 tablespoons sour cream
4. Serve the taco mince in a bowl topped with
1 cup grated cheese
1 tomato chopped avocado, sour cream, cheese and
NOTES - PER SERVING tomato.
Protein- 58g
Carbs - 12g
 12 Week
Mind Body
Rebalance

REAL LIFE MEDICINE

EASY PEASY
DESSERTS
 by Dr Lucy Burns

Berries and Cream or Greek Yoghurt

Simple classic dessert 1 serving 1 minute

INGREDIENTS DIRECTIONS
1/2 cup of frozen berries 1. Put frozen berries in a cute bowl
Two tablespoons of 2. Top with cream, or greek yoghurt for a little
pure cream or
unsweetened greek extra protein.
yoghurt or a 3. Enjoy!
combination of the
two!

NOTES - PER SERVING

Protein- 3g
Carbs - 10g
 by Dr Lucy Burns

Berry Sorbet
Delicious dessert in 5 minutes! 6 servings 5 minutes

INGREDIENTS DIRECTIONS
500g of frozen berries 1. Place the frozen berries and 1 can of
2 x 270ml cans of coconut cream into your blender or food
coconut cream (we like
the Ayam brand). processor.

2. Blend/process together until it is smooth

and creamy. Add more coconut cream until

you reach your desired consistency. You

may need to scrape down the sides of the

bowl a few times.

NOTES - PER SERVING 3. Serve in a fancy glass topped with some

Protein- 4g fresh berries.

Carbs - 10g
 by Lakanto Australia

Chewy Caramel Cookies

99% Sugar-Free 18 servings 8 minutes prep
12 minutes to bake

INGREDIENTS DIRECTIONS
1 ½ cups almond meal 1. Combine the eggs and Lakanto Brown
3 Tbsp shredded coconut Sweetener into a mixer and beat until pale.
2 Tbsp flax meal 2. Add the remaining dry ingredients all
2 Tbsp flax seeds together then add the coconut oil.
2 Tbsp chia seeds 3. Mix until it forms a dense paste.
4 whole eggs
4. Spread out a piece of greaseproof paper
3-4 tbsp coconut oil
1 tsp baking powder and shape the cookie dough into a long,
¼ cup Lakanto Bakers slender cylinder. Gently roll it up, applying
Classic Syrup pressure to the ends to compact the dough,
1 cup Lakanto Brown and then refrigerate for a couple of hours.
Sweetener 5. Pre heat your oven to 140-150c fan forced.
1g salt 6. Remove the cookie dough from the fridge
and cut into disks, place these on a baking
NOTES - PER SERVING
tray.
Protein- 5g 7. Bake at 140-150c approx. 12-15 minutes or
Carbs- 1g until golden remove and allow to cool.

https://lakanto.com.au/
 by Dr Lucy Burns

Chocolate Mousse - with a twist!

Scrambled eggs never looked so good!
4 servings 10 minutes

INGREDIENTS DIRECTIONS
10 scrambled eggs, 1. Scramble 10 eggs in microwave or on
cooled stovetop.
2 teaspoons vanilla 2. Place all ingredients in a blender, food
essence processor or thermomix
400ml coconut milk 3. Blend until smooth and creamy
⅛ teaspoon cinnamon
4. Pour into a suitably large container.
⅓ cup of organic cacao
5. Refrigerate
powder or cocoa
½ cup of Lakanto 6. Enjoy!
Bakers Blend
Sweetener Optional: Serve with berries or your favourite
pinch of salt low carb granola.
NOTES - PER SERVING
Protein- 17g
Carbs - 3g
 by Dr Lucy Burns

No Apple Crumble
No-one will know the difference! 6 servings
5 minutes prep
25 minutes cook

INGREDIENTS DIRECTIONS
Filling: 1. Peel zucchini and chop into chunks
750g zucchini
100g of butter 2. Combine all filling ingredients and mix
Juice 1/2 lemon roughly.
1/4 teaspoon of xanthan
gum 3. Cook in a pan for 10 mins until zucchini is
1/4 tsp of cinnamon soft.
3 tablespoons of Lakanto
brown sweetener 4. Transfer "apple mix" to baking tin.
Optional 1/4 teaspoon 5. Combine all crumble ingredients and mix
nutmeg and/or ground
cloves until combined.
Crumble: 6. Top "apple mix" with crumble.
3/4 cup of hemp seeds
1/2 cup of almond meal 7. Bake in oven 180 degrees for 15mins until
1/2 cup of coconut
1/2 cup of chopped
top is golden.
macadamias
1 tablespoon of Lakanto
brown sweetener
50g of melted butter
NOTES - PER SERVING

Protein- 12g
Carbs - 6g