Grilled Flank Steak with Rosemary

1 1/2 tablespoons olive oil
1 teaspoon balsamic vinegar
1 clove garlic,
crushed1 small rosemary sprig,
 chopped or 1/4 teaspoon driedsalt to tastefreshly ground black pepper
2/3 pound flank steak
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.
4. Slice the steak on the bias. 

Nutrition information:
331 calories,
carbs 1 g,
fat 12 g 
1 tablespoon olive oil
1/2 pound mushrooms sliced
1/4 cup teriyaki sauce
1 handful salad greens
1 handful grape  tomatoes
1 handful sliced cucumber
1 stalk celery celery
1 teaspoon toasted sesame seeds
1 green onion sliced
1 tablespoon goats cheese crumbled


1. Heat the oil in a pan.
2. Add the mushrooms and saute until just caramelizing, about 10-15 minutes.
3. Add the teriyaki sauce and simmer to reduce to thicken.
4. Assemble the rest of the salad.
5. Pour the mushrooms and teriyaki sauce onto the salad and garnish with toasted sesame seeds, green onions and crumbled goat cheese.
            Tasty healty wraps! Add some grilled chicken if you like.
  • 700g butternut pumpkin, peeled, cut into 1cm-thick batons
  • olive oil spray
  • 4 pieces lavash bread
  • 120g low-fat cottage cheese
  • 60g baby spinach leaves
  • 200g marinated artichokes, drained well, chopped
  • 200g semi-dried tomatoes, drained well, chopped
  • 8 large basil leaves, torn

Instructions  Preheat oven to 220ºC. Spread pumpkin on baking tray and lightly coat in oil spray. Bake, shaking pan once, for 25 minutes or until golden and cooked.

 Meanwhile, spread bread with cheese. Top with spinach, artichokes, tomatoes and basil. Roll up to enclose filling, then halve on an angle. Serve with chips.
4 portions
Nutrition Information
444 cals,22 g protein,65g carbs,6 g fat.
  600gms lean beef striploin
· 1/3 cup fish sauce
· 1 tablespoon chopped fresh coriander
· 1 red chilli, seeds removed, very finely chopped
· 2 stalks lemongrass, inner section, very finely chopped
Pineapple salsa:

· ½ fresh pineapple, skin removed, diced
· 2 small red chillies, seed removed, very finely chopped
· half a small Spanish onion, thinly sliced
· half cup fresh coriander leaves, chopped
· finely grated rind and juice of two limes

Slice striploin into four steaks. Cut each into three to produce mini steaks. Flatten sightly with a meat mallet. Heat barbecue or non stick frypan on high heat. Cook steaks quickly, one minute each side. Remove from pan. Keep warm. Stir fish sauce, coriander, chilli and lemongrass into pan. Simmer over low heat for one minute. Arrange steaks on a plater, spoon over sauce and top with combined salsa ingredients. Serves 4-5.

Delicious healthier cookies

  • 1/3 cup less fat margarine
  • 2/3 cup dark brown sugar
  • 2/3 cup lowfat milk
  • 1 1/2 teaspoons Vanilla extract
  • 1 3/4 cups wholemeal flour
  • 1/4 cup cocoa powder
  • 1/2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/3 cup pecan pieces (optional)
  • 1/3 cup Coconut, shredded or flaked

  1. Preheat oven to 350 degrees. Coat cookie sheet with canola cooking spray or parchment paper.
  2. In large mixing bowl, cream together margarine and brown sugar. Slowly pour in the milk and vanilla and beat until blended.
  3. In medium bowl, combine  flour, cocoa powder, baking powder, and baking soda with whisk. Beat into margarine mixture on low speed, blending just until combined. Stir in pecans (if desired) and coconut.
  4. Using a cookie scoop, place balls of dough on prepared baking sheet. Bake at 350°F for about 8 minutes.

Makes 18 cookies.

Nutritional Information:
Per serving: 120 calories, 2 g protein, 20 g carbohydrate, 3.7 g fat,
A healthy simple and tasty pasta dish!

  • 320g wholemeal spaghetti
  • 2 tablespoons finely grated lemon rind
  • 3 long red chillies, finely chopped
  • 1 small red birdseye chilli, finely chopped
  • 3 garlic cloves, finely chopped
  • 1/2 cup finely chopped flat leaf parsley
  • 2 tablespoons lemon juice
  • freshly ground black pepper
  • extra virgin olive oil, to serve
  • lemon wedges, to serve

  Cook pasta following packet instructions. Drain and return to pot.

2  Meanwhile, combine lemon rind, chillies, garlic and parsley in a bowl.

Add chilli mixture, capers (if using) and lemon juice to pasta. Season with pepper and gently toss until combined.

4  Divide pasta between serving bowls, drizzle with olive oil and serve immediately with lemon wedges.

Makes 4 portions
Nutrition Information per portion:
263 Cals,protein 11,7 g,carbs 47,4g,fat 3g
 Healthy Tuna Patties are great as a snack, or can  be eaten as a full meal if combined with a green salad.
  • 1 can (6 ounces) solid white tuna canned in water, drained
  • 2 tablespoons chopped onion or green onions
  • 1 egg white
  • 1 tablespoon light Italian salad dressing
  • 1/4 cup dry bread crumbs
  • 2 teaspoons canola oil or olive oil

  1. In medium bowl, combine tuna, onion, egg white, relish, Italian salad dressing, and bread crumbs.
  2. Shape into four patties. Begin heating nonstick skillet over medium heat. Coat surface with oil or cooking spray. Add patties and fry on both sides until lightly browned. Serve with salad, soup, or whole grain bread.

2 servings (2 patties each)

Nutritional Information:
Per serving: 297 calories, 44 g protein, 12 g carbohydrate, 7.5 g fat, 0.8 g saturated fat
Consuming yogurt with active culture is one of the cheapest and easiest ways to care for your stomach naturally.


1 quart of milk (Low-fat is healthiest, but the higher the fat content, the creamier and smoother the yogurt will be)

1/4 cup dried starter culture or yogurt with active culture.*

1/3 cup nonfat dry milk powder (use 2/3 cup if you're using skim milk); optional

1 teaspoon unflavored gelatin for thickening; optional)

Clean yogurt containers or canning jars with lids

1. Place the  active-culture yogurt in a large bowl. Add the dry milk powder, if using. If you want a thicker yogurt, add 1 teaspoon unflavored gelatin, mixed with a small amount of milk.
2. Warm milk to 43,3 celsius (use a thermometer) in a  saucepan or double boiler.
3. Add a small amount of the warmed milk to the active-culture yogurt or starter culture and stir.
4. Slowly add the rest of the warmed milk to the mixture. Stir well.
5. Cover the bowl and place the mixture into a commercial yogurt maker, an oven on very low heat (200 degrees), a heating pad, or a warm spot in your kitchen. Leave until set, about 6-8 hours. Use the thermometer to make sure the temperature stays at 100 degrees.
6. When set, refrigerate the yogurt for 8 hours before eating.

After the yogurt is set, you can stir in fruit and/or flavorings. To sweeten, try 2-4 teaspoons honey or sugar.

To make drinkable yogurt, add additional milk and/or fruit syrups to taste, after the yogurt is done.

To make frozen yogurt, follow the directions on your ice cream maker, using the homemade yogurt instead of cream or milk.

To make yogurt cheese (which can be used as a substitute for cream cheese or in cooking), drain yogurt in a strainer lined with cheesecloth and leave overnight (cover the entire bowl, yogurt and strainer with a cloth).

In the morning, drain the liquid in the bowl. Place a weight (you can use a sealed plastic bag filled with water) on the cheese, cover again, and let stand another 8 hours. Wrap yogurt cheese and refrigerate.

4-5 cups yogurt

Nutritional Information:
Per cup (using 2% milk): 141 calories, 10 g protein, 14.6 g carbohydrate, 4.7 g fat, 2.9 g saturated fat
Paleo Cookbooks - Recipes for the Paleo Diet


  • 3 cups diced boneless, roasted chicken breast
  • 1/2 cup finely diced celery
  • 1/3 cup chopped green onions
  • 1 firm apple, sliced and diced
  • 1/3 cup dried cranberries
  • 1 cup seedless green or red grapes, cut in half
  • 1/2 cup toasted pecan pieces
  • 1/8 teaspoon ground black pepper
  • 1/2 teaspoon curry powder
  • 5 tablespoons light mayonnaise
  • 1/2 tablespoons fat-free sour cream

  1. Add chicken, celery, green onion, apple, dried cranberries or cherries, grapes, and pecans to large serving bowl and toss.
  2. Add pepper, curry powder, mayonnaise, and sour cream to small bowl and whisk together until smooth. Spoon over chicken mixture and toss together to blend well.
    8 servings

Nutritional Information:
Per serving: 232 calories, 18 g protein, 18 g carbohydrate, 9 g fat, 1.6 g saturated fat
New VitaTop flavor
16 colossal shrimp
1/3 cup olive oil
Juice of one lemon
Juice of one lime
3 scallions, ends and tips discarded, thinly sliced
1 jalapeno pepper, stemmed and seeded, finely chopped
1 large garlic clove, minced
1/4 cup fresh cilantro leaves, coarsely chopped
2 teaspoons finely grated lemon zest
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon sea salt
1 teaspoon freshly ground black pepper


Carefully loosen the shrimp bodies from their shells without disconnecting at the tail. Return shrimp to the shell  and place in a bowl. Combine olive oil, lemon and lime juice in another bowl. Add remaining ingredients to the oil and stir to combine. Pour over shrimp. Coat the shrimp with the marinade. Place in refrigerate for one hour.
Preheat oven to  200 C. Remove shrimp from marinade; discard liquid. Arrange in one layer in baking pan. Roast shrimp in oven until the shells brighten in color, and the shrimp are just cooked through, about 15 minutes. Serve with rice or toss with linguine.
Summertime SPECIAL - 3Month Responder with extras