Spicy Seafood Salad

Time - 12 minutes

• 1/2 lb salad shrimp
• 2 Tbsp lime juice
• 1/2 habanero chile, seeded, stemmed, and minced
• 1 clove garlic, minced
• 2/3 C onion, chopped fine
• 1 avocado, diced
• 1/2 C grape tomatoes, halved
• 1/2 C chopped celery
• 1 peach, diced
• 1/4 C fresh cilantro
• 4 C romaine lettuce

Marinate the shrimp in the lime juice for a couple of hours. Toss the seafood in a bowl with all of the other ingredients, excluding the lettuce. Place 2 cups of lettuce in each of two bowls, spoon half of the seafood mixture over each portion of lettuce.

Zone info: 2 servings at 1 1/2 carb, 2 1/2 protein, 10 fat





Broccoli and Cauliflower Salad

Time - 15 minutes

• 2 C broccoli
• 2 C cauliflower
• 2/3 C diced onion
• 3 strips bacon
• 3 Tbsp canola mayonnaise
• 2 Tbsp unsweetened applesauce
• 1 Tbsp coconut milk

Cook the bacon, cut into small pieces. Toss all of the ingredients in a bowl. Let sit in the refrigerator overnight before serving. Adjust the mayo per your fat block requirements.

Zone info: 2 servings at 1 1/2 carb, 1/2 protein, 15 fat



Thai Pineapple Salad

Time - 10-12 minutes

Salad ingredients:

• 2 C pineapple chunks
• 3/4 C diced bell pepper
• 1/2 jalapeno, diced
• 1 oz pistachio nuts
• 1/4 C fresh cilantro

Dressing ingredients:

1 Tbsp lime juice
1 Tbsp fish sauce
1 Tbsp minced ginger

Toss salad ingredients in a bowl. Mix dressing, pour over salad.

Zone info: 2 servings at 2 1/4 carb, 5 fat





Chicken and 2 Veg
Nikki Young

Vegetables
• 3 C pumpkin, diced
• 2 C sweet potato, diced
• 2 red onions, sliced
• 3 Tbsp canola oil
• Ground cumin seeds, generous amount

Chicken
• 16 oz chicken breasts, cut into thick pieces
• 3 Tbsp honey
• 2 Tbsp sesame seed oil

Pre-heat oven to 180 degrees Celsius, fan-forced or 350 degrees Fahrenheit.

Place diced pumpkin, sweet potato and onion into an oven proof dish, along with oil and a generous amount of ground cumin.

For the chicken, place the breasts along with oil and honey into a separate oven proof dish and place into the oven at the same time as vegetables.

Stir the chicken every 10min, coating in honey and oil mix. Stir vegetables every 10min as well, adding more cumin if desired.

Leave to cook for around 30-40min, or until vegetables are cooked and chicken has turned golden brown.

Zone info: 4 servings at 4 carb, 15 fat, 4 protein



Spanish Omelette
Nikki Young

• 1 Tbsp olive oil
• 1 red onion, sliced into strips
• 4 garlic cloves, finely chopped
• 1 C carrot, diced
• 1½ C parsnip, diced
• 1½ C pumpkin, diced
• 1 whole red capsicum, diced
• 1 C zucchini, diced
• 8 eggs
• ½ C water
• Dash of sage
• Dash of mixed herbs
• Salt and pepper
• Handful fresh parsley, chopped

Pre-heat oven to 180 degrees Celsius (fan forced) or 350 degrees Fahrenheit.

In a pan, heat oil and lightly fry onion and garlic until partly softened. Add carrot, parsnip and pumpkin into the pan with a dash of water to produce steam, and leave covered, stirring every now and then until nearly cooked. Add capsicum and zucchini and continue cooking until all vegetables are fully cooked through.

In a mixing bowl, beat together eggs, water, herbs, salt and pepper.

Place vegetables in an oven proof dish and poor over beaten egg mixture, sprinkling parsley on top. Place into the pre-heated oven for 15-20min, or until eggs have cooked through. Leave to cool slightly before serving.

Zone info: 6 servings at 2.5 carb, 2.5 fat, 1.5 protein.






Red Cabbage Salad
Nikki Young

• ½ Red cabbage, finely sliced
• 1 green apple, diced
• ¾ C roughly chopped pecans
• 3 Tbsp canola oil
• Salt
• White wine vinegar to taste

In a bowl place finely chopped red cabbage and a generous amount of salt. Leave stand for at least an hour until cabbage has softened slightly.

Add remaining ingredients, adding vinegar to taste.

Zone info: 4 servings at 1.5 carb, 15 fat



Ratatouille
Nikki Young

• 3 C eggplant, diced
• 1 whole red (or green) capsicum, cut into strips
• 3 small zucchini, peeled and diced
• 3 cloves garlic, finely chopped
• 2 onions, sliced
• 2 Tbsp tomato paste (optional)
• 400g can diced tomatoes or 4 large ripe tomatoes, chopped
• 1 Tbsp olive oil
• 1 Tsp ground coriander
• 1 Tbsp dried basil
• Salt and pepper

In a pan, place oil, onion and garlic and cook until soft but not brown. Add eggplant, capsicum and zucchini, cover and cook on low heat for 30min. Add tomato paste, tomatoes, coriander, basil, salt and pepper and cook for a further 30-40min or until vegetables are very tender.

Serve warm or cold.

Zone info: 3 servings at 2.5 carb, 3 fat