SOFT FOOD STAGE

Mini Quiche recipes #Bariatric recipes

Mini quiches are small but mighty, and some would agree, even better homemade. They make an excellent grab-and-go meal that can easily be made ahead of time, frozen, and reheated as needed. Download this recipe for your next breakfast potluck or keep them on hand for an easy grab-and-go meal.

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Quick Chicken Curry

Quick and tasty bowl of goodness - tender chicken in a delicious curry sauce all done in 30 min!...

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Avocado Devil Eggs

Take deviled eggs to the next level of delicious by mixing in avocado and sprinkling on bacon bits...

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Asian Chicken Noodle Soup

Nothing warms the soul better than a homemade chicken and noodle broth, infused with fresh Asian flavours.

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Moroccan Shepherd's Pie

This Moroccan shepherd’s pie is gluten-free, dairy-free, and paleo. Sweet potatoes are super nutrient-dense because they’re high in vitamin B6, vitamin C, vitamin D, iron, and magnesium. One serving of sweet potato contains double the amount of the recommended amount of vitamin A.

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Halloween Stuffed Capsicum

These are so easy to make, especially when you use prepared pasta sauce from a jar. Bright orange or yellow capsicums make the cutest little jack-o’-lanterns. Stuffed with seasoned beef, onion, rice, and tomato basil sauce—nobody will be able to resist.

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Steamed Garlic Clams

Did you know that 100g of Clams (or pippies) contains a whopping 28mg of iron!?
Just 15 minutes is all you need for these steamed clams in a velvety, buttery garlic wine sauce!


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Baked potatoes with kidney beans, almonds & sauerkraut

Spuds have a bad reputation, but they are nutritious, with 4g of fibre in one medium potato. Just make sure you leave the skin on to reap the most health benefits!

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One-pan sweet potato, spinach & feta frittata

Simple and tasty, packed with Sweet potato – rich in Vitamin A lots of veggies topped off with Eggy goodness! This one can be cut in to portions and stored in the fridge for a few days, or freeze and take for work lunches

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Sweet Potato Hash

Sweet potatoes are a healthy low GI carb source that's high in beta-carotene the precursor to vitamin A, important after some surgeries that make fat soluble vitamins hard to absorb... They are also rich in potassium, necessary for muscle contraction, nerve transmission and normal blood pressure..

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Wild Mushroom hot pot

This Wild Mushroom Hotpot is the perfect wholesome and nourishing comfort food to revitalize the body and promote good health. Serve in generous bowls and instantly feel the healing benefits...

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Sauerkraut

Firstly, make sure your mason jar is extra clean, otherwise any residues will stop the
fermentation.
Start with shredding the cabbage into thin strips.

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Chicken Taco Filling Recipe

Mix chicken broth and taco seasoning in a bowl. Place chicken breast in slow cooker. Pour broth and seasoning mixture over chicken...


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Meatloaf Cupcakes

Put the potatoes and garlic in a large pot with salt and enough water to cover; bring to a boil...

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Turmeric Fish

Combine ginger, turmeric, garlic, tamari, lime juice and olive oil in a bowl. For a smoother paste, I love using my mortar which combines ....

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Baked Eggs in Ham Cups

Preheat oven to 180 degrees C. Line a muffin tin with slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika..

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Tuna Balls

Cook potato in a saucepan of simmering water until tender. Drain and mash. Combine tuna, mashed potato and egg into a bowl..

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Greek quinoa beef meatballs

Preheat the oven to 180 degrees C . Line a large baking sheet with paper and set aside...

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Greek Yoghurt Chicken

Preheat oven to 375 degrees. Combine Greek yogurt, cheese and seasonings in a bowl. Line baking sheet with foil and spray .....

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Stuffed Mushrooms

Preheat oven to 200°C. Brush the mushrooms on both sides with olive oil. Place mushrooms, cavity-side up on a baking tray lined with non-stick baking paper...

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High Protein Custard

What’s better on a cold winter’s day than a tasty treat that also packs a protein punch!


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NO-BAKE Carrot cake bites

Tender, naturally sweetened carrot cake bites with dates, carrots, walnuts, cinnamon, and coconut flour! So simple, delicious carrot cake flavor,.

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Banana Sushi

The banana sushi rolls are really easy to make and are sooo delicious! All you need is 3 bananas, peanut butter...

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Pecan-Stuffed "Baked" Apples

Trim bottom 1/4 inch off apples so they sit flat; place in slow-cooker bowl. In medium bowl, with fingers, combine pecans, cherries, soft butter...

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Banana Bread Protein Waffles 

Preheat waffle maker to a medium setting In a bowl, combine flour, protein powder, coconut flour, cinnamon and salt...

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Fudgy black bean brownies 

Lightly grease a 12-slot standard size muffin pan (not mini // adjust pan size if altering batch size). Make sure you've rinsed and thoroughly drained your black beans at this point...

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Blueberry High Protein Muffins
with Quinoa 

These blueberry high protein muffins are made gluten free with quinoa. They’re naturally sweetened and so quick and easy to make! Perfect for a healthy on the go snack!...

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Slow cooked Lamb

Lamb shoulder has more flavour and is easier to cook than lamb leg. Minimal effort, and incredible meat that is so tender that you won’t need a knife to carve this.

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