INGREDIENTS 1 cup canned chickpeas, drained, rinsed well and patted dry 1 small bunch of broccoli, cut into mini florets (about 3 cups) 1 tablespoon avocado oil Salt and Pepper 3/4 cup uncooked quinoa 1 1/2 cups water or stock 1/2 cup fresh parsley, roughly chopped 2 bell peppers FOR THE DRESSING: 5 tablespoons extra…
Makes up to 4 cups ITK Boost juice is most effective for weight loss with our assignments designed in-house. It is meant to be had just before, with smaller meals and between meals. Sugar should not be added to the ITK Boost Juice. We are training your palate with this refreshing yet “non-sweetened drink”. The…
Makes 4 servings Prep Time: 22 min Cook Time: 33 min Total Time: 55 min INGREDIENTS 3chili peppers 2 tablespoons olive oil 1 large white onion, finely chopped 4 cloves garlic, pressed or minced 1 tablespoon ground cumin ½ cup tomato paste 1 bay leaf 3 cans (15 ounces each) pinto beans, rinsed and drained 1 can (15 ounces) hominy, rinsed and drained 4 cups vegetable…
Protein Shakes with ITK are mixed according to the instructions on the back of each container. Our main concern is that the following nutritional content is adhered to: 200 calories 20-30 grams Protein Less than 10 grams Sugar INGREDIENTS 1 or 2 scoops of Protein Powder 4 – 8 ounces of water based on taste…
Prep Time: 30 minutes Servings: Serves 4-6 INGREDIENTS 1 can or pouch (5 oz) Tuna, drained and flaked 6 large hard boiled egg, peeled and halved lengthwise 2 tablespoons mayonnaise 1 teaspoon Dijon mustard 1 teaspoon lemon juice 2 cloves garlic, minced 1/2 teaspoon dill weed 1/8 teaspoon Tabasco sauce (optional) DIRECTIONS Combine tuna, egg yolks, mayonnaise,…
One of our popular guilt free snacks: Yogurt with your favourite fruits. INGREDIENTS1 Cup Greek Yogurt1/2 cup of your favourite fruit(s)WaterLimes or lemons DIRECTIONS Dice your favourite fruits Open an 80-100 calorie yogurt of your choice Add the diced fruits to the yogurt If you wish along with your mandatory glass of water with your…
Ingredients 2 tbsp sunflower oil 4 spring onions 1 garlic clove, crushed piece fresh root ginger 1 carrot, cut into matchsticks 1 red pepper, cut into thick matchsticks 100g/3½oz baby sweetcorn, halved 1 courgette, cut into thick matchstick 2 tbsp low-salt soy-sauce Directions Heat a wok on a high heat and add the sunflower oil….
INGREDIENTS 2 teaspoons sesame seeds3 tablespoons light soy sauce, optional Tamari1 tablespoon honey2 teaspoons lemon2 tablespoons sesame oil1 tablespoon cornstarch or flour 1 tablespoon extra-virgin olive oil1.25 pounds chicken breast filets, cubed1 medium onion, coarsely chopped1 (1-inch) ginger root, peeled and finely chopped2 cups broccoli florets1/4 teaspoon black pepper 4 SERVINGS Instructions Whisk together soy…
INGREDIENTS 2 cup(s) fish stock 1 cup(s) Irish potato, diced 1 cup(s) pumpkin, diced 4 medium okras, sliced 1 pound(s) whole snapper 1/4 cup(s) tomato, diced 1 teaspoon Black Pepper 1/2 teaspoon(s) scotch bonnet pepper, chopped 1 medium onion, chopped 2 clove(s) garlic, chopped 2 stalk(s) escallion, chopped 1 sprig(s) thyme 1 whole scotch bonnet pepper 4 SERVINGS INSTRUCTIONSPlace fish stock in a large skillet and bring to a boil. Add Irish potato, pumpkin and okra; cover and leave to simmer for 10…
3 oz Cooked Chicken Breasts1/ 2 cup TomatoesYellow Bell Peppers1 Chopped Purple OnionMushroomsSweet Potato cubes (optional)Herbs to taste This can be used as a base to make a chicken salad as well as a chicken wrap and served with broccoli and lettuce PREPARATION INSTRUCTIONS 1.Heat 1/4 teaspoon olive oil in a frying pan 2. Add…