My NEW body transformation commandments

So, with a hiatus from slow carbing for the time being...probably around 2 weeks and if it goes well, maybe more...I do need to sort out some sort of eating plan to keep me going towards my getting ripped goals!


I won't be counting calories (still!) but I will be monitoring my protein, carb and fat intake properly. I will be aiming for a ratio of protein:carbs:fat of 40:30:30 on training days and

Slow carb: Cauliflower, broccoli and kidney bean curry

I experimented a bit and came out with this gem of a recipe. I like my cauliflower and broccoli a lot more mushy, so pre-boiled it, but you can use uncooked if you want to give it that texture.

Ingredients

• 3 tablespoons ghee
• 5 cloves of garlic, chopped
• 1 green chilli, chopped
• 1 red onion, chopped
• few sprigs of cilantro/coriander, chopped
• an inch of ginger, chopped
• cumin seeds
• 3 tomatoes, chopped
• 2 drained cans of kidney beans
• 500g broccoli
• 500g cauliflower
• salt
• turmeric
• garam masala
• cumin powder

1. Heat ghee

2. Add garlic, ginger, onions, coriander, cumin, green chilli and allow to cook until fragrant

3. Add tomatoes and other spices and continue to cook until the oil starts to separate out

4. Add kidney beans, broccoli and cauliflower and stir well

5. Add water to the level of the vegetables in the pan and simmer

6. Increase heat to dry out water

7. Enjoy.

The ghee really does work wonders for the flavour. And it is slow carb friendly (see the section on macadamia oil in Tim's book).

Slow carb chocolate pudding

Be careful with this one - we are allowed avocado but in limited quantities so don't overdo it with these.

This recipe makes...well the amount that was in the photo.

Slow carb pancakes!! Yummy!!

Was browsing for recipes, and found a pancake recipe, which I adapted to fit in with the slow carb 4 hour plan.

Now adapting recipes is something I am sceptical about at the best of times, especially when you take into account my culinary skills!

But I was absolutely delighted! It came out with a nice bread-y texture, had a sort of French toast taste and satisfied any carb craving and sweet tooth desires completely. Awesome!

My recipe is as follows:

Makes 1 big pancake or 2-3 smaller ones.

Ingredients

• 3 egg whites
• 1.5 scoops whey protein powder (I used this one in Cookies & Cream flavour)
• Touch of ground cinammon
• Dash of vanilla extract (can also use almond extract)
• Small amount of olive oil or butter

Method

• Whisk egg whites
• Add protein powder and cinammon
• Whisk until fully blended
• Add extract
• Heat butter/oil in frying pan
• Once hot, add the eggy mixture
• Cook, flip, cook
• Enjoy!

Ok so mine didn't come out looking great or in any great shape, but that will come with practice I guess.

The only downside I can think of is the fact that because whey protein powder is prone to denaturing, it probably isn't wise to make these in big batches ahead of time. But otherwise, all good.

And personally I wouldn't use chocolate whey for this - cooked chocolate protein doesn't taste that great.

Coming soon: I am going to trial a slow carb chocolate mousse recipe soon!