Elissa Jewell

Creole Shrimp

This dish is super low fat and very versatile.
The nutrition information provided is only for the shrimp sauce and doesn’t include anything else you might serve it with. If you used cauliflower rice this would be a really filling, high fibre, low fat and lower carb meal for less than 250 calories, perfect for contest prep if you have very low calories.

Chocolate Fudge Protein Mug Cake

Chocolate Fudge Protein Mug Cake
A really quick and simple way to get in a sweet “treat,” except if has up to 45g of protein and very little carbs or sugar.

Red Pepper Sauce with Steak and Egg

Ingredients ½ roasted red pepper, skin off and seeded 2 teaspoons tomato paste Cumin, paprika and cardamom 1 egg 100g raw steak Method Blend together all of the ingredients up to the egg and steak and season well. Cook the egg and steak as per normal before layering the egg upon the steak and then […]

Roasted Capsicum, Bean & Ham

If you need something warming and nourishing to do with your leftover Christmas ham, then this recipe will give you a bucketload of nutrients with a lot of fibre and very little fat.

Spanish Rice w/ Prawns

Spanish Rice w/ Prawns

Warm Potato Salad

This potato salad is a great way to get your veggies and starches in and will work well if you cook it in bulk.

Butter Chicken

I’ve given the much loved, Indian butter chicken recipe a bit of a revamp to make it much lower in carbs, calories and fats and higher in protein. I’ve switched full fat yoghurt to mustard to give a similar creamy texture, and reduced the amount of ghee and butter but without sacrificing taste. Those of you who need less carbs can use the cauliflower mash as described, but obviously pair it with rice if you need more energy.

Lamington Fudge Protein Balls

Lamingtons are an iconic Aussie desert which combines chocolate and coconut, which I’ve used as an inspiration for this recipe.

Chocolate Mousse

This recipe creates an almost too good to be true dessert which is high in protein and practically fat and carb free. This is perfect for the last few weeks of contest prep when you need to keep macros really low, or for any time you want a “treat” that tastes like it should be bad for you.

Beef, Miso and Asparagus with Egg and Brazil Nuts

Beef, Miso and Asparagus with Egg and Brazil Nuts

Lemon and Prawn Fettucine

This recipe is ridiculously versatile.
If you’re on poverty macros or a super low carb diet, exchange the pasta for konjac or zucchini noodles or cauliflower rice.

Borscht

This particular soup is not a “traditional” recipe, but it’s something I whipped up to be stupidly high in potassium and other key nutrients I was finding hard to hit each day. Beetroot is one of my favorite veggies, so any opportunity I can get to drink a bowl of borscht – I will take it.

Breakfast Pizza Pancake

This meal is nutrient dense, filling, quick and easy to make with a lot of options for customisation. Adapting the ingredients can easily transform the macros here so there are plenty of options for how to make it higher or lower fat, higher or lower carbohydrate so some alternative toppings have been provided along with the basic recipe.

Chicken & Mushroom Ramen

This is the kind of recipe that you can make in bulk and keep in the fridge, and it tends to get better and better as the flavours mature! It’s also incredibly quick and easy to make, and even though it’s not technically a traditional recipe – the taste is akin to the real thing.

Cajun Prawn Arepas

Arepas are a traditional Latin American dish popular in Colombian and Venuzuela. They’re small pancakes made out of corn meal topped (or stuffed) with fillings.

Vanilla & Blueberry Rice Pudding

I decided to whip this up because I had a craving for something sweet and higher in carbs after training…

Vegan Sweet Potato and Black Bean Nachos

This is part 2 of the recipe series on how to give yourself a delicious hit of healthy nachos whilst still delivering a ridiculous amount of nutrient density and flavour.
This is the vegan version using black beans, with all other inclusions staying the same.

12 Hour Slow Cooked Sweet Potato Nachos

This is part 1 of a 2 recipe series on how to give yourself a delicious hit of healthy nachos whilst still delivering a ridiculous amount of nutrient density and flavour. Next month we’ll follow up with a vegan lime and black bean variation (although if you’re particularly impatient you can follow the below recipes for the picco de gallo, sweet potato chips and guacamole and just grab yourself a can of refried beans!)

Low Carb Chocolate Mousse

I was about to send you this killer beetroot soup recipe I made last week and then realized you guys (in the US) are about to enjoy Summer 🙂 This seems more appropriate! Ingredients: 1/2 punnet strawberries 1 tablespoon cocoa powder 1/2 small avocado 1 scoop WPI (chocolate, vanilla or cookies and cream works best) […]

Cauliflower Popcorn

Comfort food, with the nutrient density turned up to 11. I’ve tried to emulate popcorn chicken here, but transformed it into a way to get your veggies that’s a heap more fun that steaming or boiling.