Healthy Recipes

Serves 4, 130 calories per serve

INGREDIENTS:

• 6 large eggs
• 2 tablespoons of greek yoghurt
• 1 teaspoon of dijon mustard
• Dash of lemon juice
• Optional flavouring: add a dash of hot sauce and/or garlic powder

METHOD:

1. Boil the eggs in a large saucepan and continue adding cold water until it covers the eggs by 2 inches. Cover the pot with a lid and bring the water to a boil over high heat. Once boiling, remove the pot from the heat and let it sit for 10 minutes.

2. Fill a large bowl with cold water and ice cubes. Once the eggs have sat for 10 minutes, remove from the water and drop them into the ice bath until completely cooled.

3. Peel the egg shells and cut the eggs in half, lengthwise. Use a small spoon to scoop out the yolk.

4. Mash the yolk with a fork, then stir in the yoghurt, mustard, lemon juice and optional flavourings. If the filling isn't creamy or silky smooth, add a spoonful more of yoghurt

5. Fill a piping bag (you can also use a spoon) with the filling and pipe into the whites.

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2 Serves

INGREDIENTS:

To do in advance:

• Chocolate or Vanilla Cupcakes as made to recipe
• 1 sachet of Aeroplane Jelly Lite as per directions

Other ingredients:

• 1 Tony Ferguson Shake –  Vanilla flavour
• 100 ml Water
• 1 cup berries e.g. chopped strawberries and blueberries
• 2-4 small dessert cups

METHOD:

Make up cupcakes and jelly as directed in advance. Break up cupcakes into little pieces.

When ready to assemble:

1. In a small bowl add the shake and the water and mix well until combined to make a custard. This will thicken as time goes so a little more water can be added if becomes too thick. Make when you plan on assembling trifle and not in advance.
2. To assemble; in each dessert cup evenly drizzle a little custard, then layer little bits of jelly, some berries, a few little pieces of cupcake. Repeat to make about 2-3 layers.
3. Enjoy as a meal replacement and fruit serve or as a snack serve.

Note: This recipe uses up 1 meal replacement, 1 fruit serve per serve as a meal. It makes 2 meal serves or alternatively it can make 4 snack serves.

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Serves 8, 260 calories per serve

INGREDIENTS:

For the buns:

• 275g spelt flour
• 3 tbsp Tony Ferguson RAPID Shake (vanilla flavour recommended)
• 2 tbsp vanillin sugar
• 7g sachet yeast
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp ginger
• 1/4 cup chopped apricots
• 1/4 cup sultanas
• 1/2 tsp salt
• 1/2 cup skim milk
• 1 large egg
• 5 tbsp coconut oil

For the crosses:

• 40g spelt flour
• 1 tbsp milk
• 1 tbsp vanillin sugar

Sugared water:

• 4 tbsp boiled water
• 2 tsp cinnamon sugar
• 1 tsp vanillin sugar

METHOD:

1. Combine flour, protein powder, yeast, salt and spices (nutmeg, cinnamon, ginger) in a large bowl
2. In a separate bowl, whisk egg with melted coconut oil and milk
3. Add the egg mixture to the bowl with flour and slowly mix in
4. Fold in the apricots and sultanas until it becomes a dough.
5. Place in a well-oiled bowl, cover with a damp tea towel and leave to rest in a warm place for 1 hour until it has risen.
6. Knead the dough for 5 minutes and then cut into 8 equal balls.
7. Place 8 buns on a lined baking tray and leave to rise in a warm place for a further 20 minutes.
8. Preheat oven to 180 degrees (fan) while you make the crosses.
9. To make the white crosses, mix the milk, flour and sugar together to form a dough. Roll these into long thin rolls.
10. Make up the sugared water and once the buns have risen for 20 minutes, brush a little over the top of each and place the sausages in a cross to form a hot cross bun pattern
11. Place buns in the preheated oven for 15-20 minutes until golden. You can brush them over with sugared water again after taking them out of the oven.

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Serves 1

INGREDIENTS:

• 1 Tony Ferguson Shake – Chocolate flavour (or other)
• 1 tablespoon almond meal
• 2 teaspoons psyllium husks
• ½ teaspoon baking powder
• ½ medium banana, mashed
• 1½ teaspoons stevia or preferred sweetener
• 1 teaspoon cocao powder
• 30ml water

METHOD:

1. Pre-heat oven to 180°C.
2. In a bowl, add all ingredients and mix well, and allow to sit for 15 minutes. It will thicken and dry up a bit.
3. Get a baking tray, spray with oil spray, line with baking paper and then spray paper with oil spray. Using 2 small dessertspoons, scoop up mixture to make a 2.5cm balls and place on baking tray, flatten top only slightly. Do this with all the mix. Place in oven and bake for 8-10 minutes. Enjoy with a cup of tea.

Note: This recipe uses up half a fruit serve and half a healthy fats serve. It makes 1 meal serve or 2 snack serves.

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