recipes so you can eating for amazing

eating for amazing

30 delicious recipes so you can

glow from the inside out!

FOR BLEMISH-FREE SKIN

• The Blemish-Free Skin Diet . . . . . . . . . . . . . . . . . . . . . .19• Some dietary tips to promote a

clear complexion . . . . . . . . . . . . . . . . . . . . . . . . . . . .20• Pesto Spinach & Ricotta Rolls . . . . . . . . . . . . . . . . . . .21• Salmon Fishcakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22• Ricotta & Spinach Fritters with Beet Salad . . . . . . . . .23• Garlic & Parmesan Roast Veggie Salad . . . . . . . . . . . .24

FOR YOUTHFUL SKIN

• The Youthful Skin Diet . . . . . . . . . . . . . . . . . . . . . . . . . .5• What to avoid to keep your skin youthful . . . . . . . . . . .6• Americana Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7• Creamy Supergreens Soup . . . . . . . . . . . . . . . . . . . . . .8• Thai Chicken & Papaya . . . . . . . . . . . . . . . . . . . . . . . . .9• Loaded Sweet Potato Fries . . . . . . . . . . . . . . . . . . . . .10• Chicken & Avocado Pasta . . . . . . . . . . . . . . . . . . . . .11• Slow-Roasted Lamb, Grape & Couscous Salad . . . . .12• Choc-Chip Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . .13• Orange & Coconut Crème . . . . . . . . . . . . . . . . . . . . .14• Choc-Berry Beauty Balls . . . . . . . . . . . . . . . . . . . . . . . .15• The Ultimate Beauty Smoothie . . . . . . . . . . . . . . . . . .16

• Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorised reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or

by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author/publisher. Disclaimer: This material is for information only and not intended to replace the advice of a medical professional. Please consult with your doctor before starting any weight-loss program. We do not recommend any dieting while pregnant, unless under your doctor’s supervision. The information detailed in this book is accurate at

the time of publication.

contents• Haloumi, Capsicum & Rockmelon Salad . . . . . . . . . . .25• Lemon Garlic Prawns & Rice . . . . . . . . . . . . . . . . . . . .26• Creamy Mushroom & Spinach Pasta . . . . . . . . . . . . . .27• Soba Noodles with Salmon . . . . . . . . . . . . . . . . . . . .28• Cheesy Chicken Meatballs in Tomato

& Spinach Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29• Garlic & Herb Chicken with Asparagus . . . . . . . . . . .30

FOR GLOWING SKIN

• The Glowing Skin Diet . . . . . . . . . . . . . . . . . . . . . . . . .33• Carrot Cake Porridge . . . . . . . . . . . . . . . . . . . . . . . . . .34• Coconut Pumpkin Soup . . . . . . . . . . . . . . . . . . . . . . .35• Carrot & Zucchini Fritters . . . . . . . . . . . . . . . . . . . . . . .36• Kale Caesar Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . .37• Pumpkin & Kale Tabouli . . . . . . . . . . . . . . . . . . . . . . . .38• Mexican Sweet Potato . . . . . . . . . . . . . . . . . . . . . . . .39• Beef & Sweet Potato Lasagne . . . . . . . . . . . . . . . . . . .40• Chicken Schnitzel Fingers with

Sweet Potato Wedges . . . . . . . . . . . . . . . . . . . . . . . .41• Pepita & Choc-Pumpkin Scones . . . . . . . . . . . . . . . . .42• Healthy Carrot Cake Slice . . . . . . . . . . . . . . . . . . . . . .43

THE HEALTHY MUMMY EATING FOR AMAZING SKIN COOKBOOK 3

welcomeWelcome to the Eating for Amazing Skin eBook!

How do we get vibrant, glowing skin and keep it looking radiant? The answer might surprise you: it’s a lot to do with what we eat! The foods we put into our body impact our skin in the short and the long term. If you eat lots of sugar or processed foods you may notice that you suddenly start to get a few more pimples than usual – and that’s just the tip of the iceberg when it comes to the link between your skin and what you eat.

In this eBook we talk about how to get youthful, blemish-free and glowing skin. We discuss what foods are good for your skin, and the ones that aren’t so good! Then we have some easy and delicious recipes for you to try, as well as some top tips for general skincare.

& The Healthy Mummy Team

Rhian“

for youthful

skin


It's the number one skincare question on everyone’s lips: how do I stop the signs of ageing?

The answer is twofold, and it will come as no surprise to you that diet is the first line of defence for deep wellness that manifests as radiant, healthy skin.

The second requires making conscious and consistent healthy lifestyle choices, limiting the impact of external factors that visibly age our skin if left unchecked.

THE YOUTHFUL SKIN DIETWhether you’re going out for dinner to a restaurant, attending a Christmas party, eating at a friend’s place or hosting your own family event, you should always be prepared so it’s easier to make healthy choices.

If you’re hosting the event, plan to serve lots of healthy sides using fresh fruit and veggies, together with a few healthy versions of family favourite treats. This means there are lots of good choices for everyone and nobody misses out.

If you’re going out to a restaurant or visiting a friend’s house, you have less control over what is served but can always prepare a little in advance.

OATS Foods like oats are low glycemic so they don’t spike blood sugar and naturally soothe skin irritation, preventing damage to skin cells.

ORANGES Packed with collagen-producing vitamin C for excellent skin elasticity, oranges also have a high water quotient, which hydrates skin cells at the deepest possible level. Plus there's their superfood-level of organic acid and flavonoid content.

AVOCADOSLoved for their healthy fat content, avocadoes are renowned for assisting the body with the absorption of vitamins K, D and E.

GRAPESThey're filled with vitamin C and antioxidants which can revitalise the skin, and grapes can also protect your skin against ultraviolet radiation and sun damage, preventing wrinkles and dark spots longer term.

PAPAYASA superfood jam-packed with antioxidants, vitamins and free radical fighting minerals like calcium, potassium, phosphorus and magnesium, papaya is great for improved skin elasticity and the reduction of fine lines and wrinkles.


CIGARETTES Nicotine reduces the blood flow to our skin and restricts the amount of oxygen and nutrients it can therefore absorb. The chemicals in tobacco also damage the collagen and elastin that make up the structure of our skin, so a smoker’s is more likely to be thin, wrinkled and dull.

SUN That ball of fire is kryptonite for youthful, glowing skin. UV rays are so harsh they’re capable of the type of irreversible damage that leads to premature ageing and skin cancer, so if we really want to shine we need to commit to a foolproof minimum SPF 30 sunscreen routine.

ALCOHOL When you drink, you build up toxins in the liver which, when not broken down properly, can lead to long-term effects on your appearance such as acne and wrinkles.

Alcohol is also incredibly dehydrating, which again dramatically speeds up the visible signs of ageing by causing dry, dull skin.

TAKEAWAY MEALS There’s no question that takeaway meals and microwave dinners are convenient for our tribe, but there is a question as to whether they’re the best way to nourish our skin. They tend to contain very large amounts of sodium, the chemical responsible for water retention, ultimately giving us a puffy, aged look. High sodium levels may also lead to high blood pressure, which in turn may also cause wrinkles and age spots.

HIGH-SUGAR FOODS Next off the menu are high-sugar foods. This is because sugar contains chemicals which damage and deplete our natural collagen stores, intensifying the ageing process by causing severe dehydration and making our skin less supple.

What to avoid to keep your skin youthful


kJ 1217 / Cals 290Protein 12.1g Fibre 4.2g Total Fat 9.5g

Sat Fat 2.5g Carbs 37.7g Total Sugar 22gFree Sugar 0g*

SERVES 1PREP TIME 5 MINS

1/4 cup rolled oats

1/3 cup reduced-fat milk of choice

1/4 cup reduced-fat Greek natural yoghurt

1 tsp peanut butter

1/2 tsp cinnamon

1/2 cup red grapes, halved

1 tsp LSA (linseed, sunflower & almond meal)

AMERICANA OATS

• In a bowl, combine all ingredients. Cover and refrigerate overnight.

• When ready to serve, give everything a good stir and enjoy.

*NOTE: ‘Free sugars’* mentioned in our recipes are those which have been added to foods during processing, cooking and preparation. Naturally

occuring sugars, however, are found within whole foods such as fruits and come with the additional

benefits of a range of other nutrients such as vitamins, minerals and fibre in

substantial amounts.

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SERVES 1PREP TIME 10 MINS COOK TIME 20 MINS

1 tsp extra virgin olive oil

1 clove garlic, diced

20g lean smoked ham, sliced

1/2 cup broccoli florets

40g Brussels sprouts, trimmed and chopped into quarters

1 cup kale leaves, chopped

salt

pepper

2 cups liquid vegetable stock, salt-reduced

60g tinned cannellini beans, rinsed & drained

1 tbsp reduced-fat Greek natural yoghurt

1 slice wholegrain or gluten-free bread of choice

CREAMY SUPERGREENS SOUP

• In a saucepan, heat oil over medium-high heat. Add garlic, sautéing for 30–60 seconds. Add sliced ham and brown.

• Add broccoli, Brussels sprouts and kale. Season with salt and pepper. Saute vegetables for 2 minutes to colour and soften slightly.

• Add stock, bringing to a boil. Reduce to a simmer for 8–10 minutes, until vegetables are tender. If liquid reduces a lot, add some more stock.

• Add beans and, using a stick or benchtop blender, blitz until smooth.

• Return soup to saucepan and heat through. Toast bread.

• Serve soup with a dollop of yoghurt and toast.


Sat Fat 1.6g Carbs 26.2g Total Sugar 5.9g Free Sugar 0g

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100g chicken thigh fillets

1 tsp soy sauce, salt-reduced

cooking oil spray

1 tsp fish sauce

1 tsp sesame oil

1 tsp coconut sugar

1/4 tsp dried chilli flakes

1 clove garlic, crushed

1/8 tsp ground ginger

2 tsp lime juice

1/2 cup green papaya, grated

1/2 medium carrot, grated

2 tbsp mint leaves, chopped

2 tbsp fresh coriander, chopped

1/2 cup bean sprouts

1 tbsp crushed peanuts

THAI CHICKEN & PAPAYA

• Slice chicken into bite-size pieces and coat in soy sauce.

• Heat a frypan over medium-high heat and lightly spray with cooking oil. Add chicken, stir-frying for 4–5 minutes, until cooked through.

• In a small bowl or jar, make dressing by combining fish sauce, sesame oil, coconut sugar, chilli flakes, garlic, ground ginger and lime juice. Whisk or shake to combine well.

• In a serving bowl, combine papaya, carrot, mint, coriander and bean sprouts.

• Drizzle over dressing and top with chicken pieces and peanuts to serve.

kJ 1314 / Cals 313Protein 24g Fibre 6g Total Fat 17g

Sat Fat 3.5g Carbs 13g Total Sugar 11g Free Sugar 2g

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1 small sweet potato


50go tinned kidney beans, rinsed & drained

1/4 red onion, diced

1 tbsp reduced-fat cheddar cheese, grated

1/2 medium avocado, diced


LOADED SWEET POTATO FRIES

• Preheat oven to 180°C. Line a baking tray with paper.

• Cut sweet potato into wide chip shapes. Coat with half the olive oil and spread over prepared tray. Bake for 25–30 minutes, until roasted and tender, turning halfway through cooking.

• While sweet potato is cooking, in a frypan, heat remaining oil over medium-high heat. Add beans and red onion, cooking for 2–3 minutes, until onion is tender.

• When sweet potato is ready, remove from oven and place in an ovenproof serving bowl. Top with bean and onion mix and grated cheese. Return to oven for 4–5 minutes, until cheese has melted.

• To serve, top with chopped avocado and coriander.


Sat Fat 5g Carbs 29g Total Sugar 10.5g Free Sugar 0g

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50g wholemeal pasta, any shape

cooking oil spray

1/8 brown onion, finely diced

1/2 clove garlic, finely diced

100g chicken breast fillets, diced


1/2 tomato, diced


salt

pepper

CHICKEN & AVOCADO PASTA

• Cook pasta according to packet instructions.

• Lightly spray a frypan with cooking oil over medium-high heat. Add onion and garlic, sautéing for 2–3 minutes, until onion is translucent.

• Add chicken and cook for another 4–5 minutes, until cooked through.

• Remove pan from heat and stir through avocado, tomato, yoghurt and drained pasta.

• Season with salt and pepper.


Sat Fat 4g Carbs 33.5g Total Sugar 4.5g Free Sugar 0g

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SERVES 6PREP TIME 10 MINS COOK TIME 4 HRS

1 tbsp extra virgin olive oil

1 tbsp red wine vinegar

1kg lamb shoulder, trimmed

1 clove garlic, thinly sliced

1 red onion

2 cups red grapes, seedless

1 cup couscous, uncooked

4 cups rocket lettuce

SLOW-ROASTED LAMB, GRAPE & COUSCOUS SALAD

• Preheat oven to 140°C.• In a bowl, combine oil and vinegar.• Using a small sharp knife, make cuts all over lamb. Place 1 sliver of garlic in each cut.• In a deep roasting pan, drizzle lamb with half the vinegar mixture.• Cook in oven, for 3½–4 hours, until meat is very tender and you can pull it apart with two forks.• In the last 20 minutes of cooking, slice onion into thin wedges and add to pan with half the grapes.• When cooked, transfer lamb to a plate and cover with foil. Set aside for 10 minutes to rest.• Using forks, shred lamb.• Meanwhile, prepare couscous according to packet directions.• Slice remaining grapes in half and place in a bowl. Add couscous, rocket, lamb and cooked onion/grape mixture. Stir to combine.• Drizzle with remaining vinegar and oil mixture, tossing to coat.


Sat Fat 6.5g Carbs 26.1g Total Sugar 5g Free Sugar 0g

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1 ripe medium avocado

2 tsp cacao/cocoa powder

2 tsp maple syrup

1/2 tsp vanilla extract

1 tsp dark chocolate chips

CHOC-CHIP PUDDING

• In a food processor, add avocado, cacao/cocoa powder, maple syrup and vanilla extract. Pulse until well combined. If mixture is too thick, add a splash of milk and pulse again.

• In a serving dish, garnish pudding with chocolate bits to serve.

• Chill in the fridge for 30 minutes before serving.

kJ 1287 / Cals 306Protein 3.2g Fibre 5.1g Total Fat 28g


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1 tbsp coconut cream

1/4 cup orange juice, freshly squeezed

11/2 tbsp coconut flour

3 tsp desiccated coconut

1 tbsp orange zest, finely grated


1 tsp coconut sugar

ORANGE & COCONUT CRÈME

• When using coconut cream, use the thick layer that settles at the top of the tin (don’t shake tin or this will make the cream too runny). Place this thick coconut cream in the freezer to chill for a few minutes.

• To form base, combine orange juice, coconut flour, desiccated coconut and half the orange zest, mixing well. Using one hole per serve, press base mixture into a silicone muffin tray. Place in fridge.

• Remove coconut cream from freezer. Whisk with vanilla, coconut sugar and remaining orange zest until sugar has dissolved. If mixture isn’t thick enough, return to freezer for a little longer.

• Gently remove base from mould and pipe frosting on top. Garnish with any extra zest and enjoy immediately.


Sat Fat 7g Carbs 19g Total Sugar 11g Free Sugar 8.5g

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1 cup medjool dates, pitted

1/2 cup dried cranberries

1¼ cups walnuts

1 tbsp THM Beauty Collagen

1 cup shredded coconut

1/2 cup dark chocolate chips

CHOC-BERRY BEAUTY BALLS

• In a blender, combine all ingredients until it all comes together.

• Roll into 16 walnut-sized balls.

kJ 712 / Cals 170Protein 2.5gFibre 1.4gTotal Fat 12g

Sat Fat 4.9gCarbs 13gTotal Sugar 12gFree sugar 2.1g

This recipe contains The Healthy Mummy Beauty

Collagen Powder, a powerful blend containing vitamin C,

zinc and marine collagen.

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SERVES 1PREP TIME 5 MINS, PLUS CHILLING TIME COOK TIME 5 MINS

1/4 cup kale leaves, chopped

1 cup coconut water

2 tsp THM Beauty Collagen

1 tbsp rolled oats

1/2 orange, peeled and deseeded

1/4 cup frozen raspberries

THE ULTIMATE BEAUTY SMOOTHIE

• In a saucepan of hot water, blanch kale for 1–2 minutes, until tender. Drain and allow to chill completely in the fridge.

• In a blender, combine all ingredients until smooth.

• Serve in a glass and enjoy.



This recipe contains The Healthy Mummy Beauty

Collagen Powder, a powerful blend containing vitamin C,

zinc and marine collagen.

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skin

THE HEALTHY MUMMY RECIPES FOR HEALTHY SKIN 19

THE BLEMISH-FREE SKIN DIET We all want smooth, glowing skin free from spots, scars and blemishes. Here’s how to get it.

LEAFY GREEN FOODSFilled with chlorophyll, leafy greens help cleanse our systems of bacteria and toxins which could otherwise lead to acne. We love spinach because it’s packed with vitamin A, a natural anti-acne agent.

SALMONHigh in omega-3 fatty acids and omega-6, both great for fighting off blemishes, salmon also prevents future breakouts by keeping inflammation in check.

GARLICGreat because it’s antibacterial, antifungal and antiseptic. Garlic is also anti-inflammatory which helps to clear and prevent skin issues like acne.

ROCKMELONRockmelon is anti-inflammatory and rich in vitamins A and C. Vitamin C lowers stress hormone levels and boosts collagen. Vitamin A regulates the production of sebum which helps to prevent blocked pores and acne.

WHAT TO AVOID

REFINED CARBOHYDRATES

You might know refined carbohydrates as biscuits, cake, crackers, muffins and white bread. What you really need to know is that they’re processed and contain high levels of sugar which spike our blood sugar levels and increase insulin levels, also potentially leading to acne.

COW’S MILK

This common ingredient contains proteins and hormones that can confuse our body’s systems and trigger acne breakouts.

VEGETABLE OILS

Vegetable oils such as canola, corn, sunflower, saffron and soybean oil are budget-friendly and high in fatty acids, which is great, but our bodies aren’t built to break them down so over-consumption leads to inflammation and acne.


PUMPKIN SEEDS Eating a handful of pumpkin seeds is a great way to brighten up your complexion on a dull day as they contain antioxidants, vitamins and minerals. These include vitamin C which helps to produce the collagen that keeps our skin strong. They also contain zinc which is essential to forming new skin cells, regulating oil production, improving skin tone and reducing the appearance of open pores.

CARROTS Carrots contain a high amount of beta-carotene and vitamin C. The beta-carotene helps prevent the degeneration of cells, slows the ageing process and makes our skin glow. The vitamin C means more collagen, less acne and a reduction in dark spots.

KALE Kale is a superfood that contains high amounts of vitamins C, A and K. These vitamins repair skin tissue, prevent free radical damage and leave skin looking radiant.

SWEET POTATOES Sweet potatoes are high in collagen-boosting vitamin C, and carotenoids – the pigments responsible for bright red, orange and yellow colouring and a sun-kissed complexion.

Some dietary tips to help promote a

clear complexion:



1 cup reduced-fat ricotta cheese

3 tbsp basil pesto, store-bought

1 cup baby spinach, chopped

2 sheets reduced-fat puff pastry, thawed

2 tbsp reduced-fat milk of choice

PESTO SPINACH & RICOTTA ROLLS

• Heat oven to 180°C and line a baking tray with paper.

• In a bowl, combine ricotta, pesto and spinach.

• Cut each pastry sheet in half.

• Divide ricotta mix between each of the 4 pastry halves and spread down the centre line of each piece. Brush milk down one side of each pastry rectangle. Roll the other side of the pastry over to join up, pinching pastry together.

• Cut each rectangle in half again to make 2 smaller rolls, and place on prepared tray. Brush rolls with milk and bake for 20–30 minutes, until golden.

kJ 717 / Cals 171Protein 5.9g Fibre 1g Total Fat 7.8g

Sat Fat 3.1g Carbs 19g Total Sugar 1.4g Free Sugar 0g





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1/2 medium potato

1/2 small sweet potato

95g tinned salmon, drained weight

1 spring onion

1/2 tsp lemon zest

1 tbsp plain wholemeal flour

1 egg white

1/2 tsp extra virgin olive oil

1 cup mixed lettuce leaves

1/2 tomato, diced

1/2 Lebanese cucumber, sliced


1/2 green capsicum, diced

2 tsp lemon juice

salt

pepper

SALMON FISHCAKES

• Peel potato and sweet potato. Chop into chunks and steam for 10–15 minutes, until soft. Roughly mash and set aside to cool.

• Use a fork to break salmon apart. Chop spring onion and place in a mixing bowl with salmon, lemon zest, flour and egg white.

• Once mashed potato is slightly cool, add to salmon mixture and combine well.

• In a frypan, heat oil over a medium heat. Scoop salmon mixture into 3 patties about 2cm thick. Carefully place patties into frypan and cook on each side for 3 minutes, until crisp and golden.

• Toss together mixed salad leaves, tomato, cucumber, red onion, capsicum and lemon juice. Season with salt and pepper.

• Serve salmon cakes with garden salad.

kJ 1477 / Cals 352Protein 30g Fibre 8.6g Total Fat 9.5g


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1/2 fresh beetroot, peeled & cubed

cooking oil spray

1/2 cup frozen spinach

80g reduced-fat ricotta cheese

1 tbsp grated parmesan

1 free-range egg


1 tsp lemon zest


1 cup baby spinach, shredded

1 tbsp walnuts, chopped

1 tbsp lemon juice

RICOTTA & SPINACH FRITTERS WITH BEET SALAD

• Preheat oven to 180°C and line a baking tray with paper.

• Spread beetroot over tray and lightly spray with cooking oil. Roast for 30–35 minutes, until tender.

• Defrost frozen spinach. Using your hands, squeeze out as much excess liquid as possible.

• In a bowl, combine spinach with ricotta, parmesan, egg, flour and lemon zest. Mix well.

• In a frypan, heat oil over medium-high heat. Add spoonfuls of spinach and ricotta mix, cooking for 2–3 minutes each side, until golden and cooked through.

• Combine roasted beetroot with shredded baby spinach and walnuts.

• To serve, drizzle over lemon juice.



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1/2 small zucchini, chopped

1/4 red capsicum, chopped

1/2 cup pumpkin, peeled & cubed



1/2 cup grated parmesan

1 clove garlic

GARLIC & PARMESAN ROAST VEGGIE SALAD

• Preheat oven to 180°C. Line a baking tray with paper.

• Spread vegetables, excluding garlic, over tray and combine with oil.

• Roast vegetables for 20–25 minutes, until tender.

• Crush garlic and toss through roasted vegetables with parmesan to serve.

kJ 1289 / Cals 307 Protein 18.5g Fibre 2.5g Total Fat 23g


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1 yellow capsicum, sliced

cooking oil spray

3 slices haloumi

1 cup rockmelon, sliced

2 cups rocket lettuce

2 tsp balsamic vinegar


pepper

HALOUMI, CAPSICUM & ROCKMELON SALAD

• Preheat oven to 200°C.

• Line a baking tray with paper. Lay out capsicum slices. Lightly spray with cooking oil and roast for 15–20 minutes, until capsicum is tender.

• When capsicum is almost ready, heat a non-stick frypan over medium heat and lightly spray with cooking oil. Add haloumi, cooking for 1–2 minutes each side, until golden.

• Combine rockmelon, rocket, balsamic and oil, tossing well.

• Top with haloumi and capsicum. Season with pepper to serve.

kJ 1357 / Cals 323 Protein 28g Fibre 2.5g Total Fat 18.2g


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1/4 cup brown rice, uncooked

2 tsp butter

1/4 cup fresh parsley, chopped

1 clove garlic, minced

150g prawns, raw, shelled

1 tbsp lemon juice

1 tbsp cooking white wine

salt

pepper

LEMON GARLIC PRAWNS & RICE

• Prepare rice according to packet directions.

• In a frypan, heat butter over medium-high heat.

• Add parsley and garlic, sautéing for 30 seconds.

• Add prawns and cook for 3–4 minutes, until pink and cooked through.

• Add lemon juice and white wine. Season with salt and pepper, cooking for a final 2–3 minutes.

• Serve prawns and cooking sauce on top of rice.

kJ 1517 / Cals 361 Protein 35g Fibre 2.5g Total Fat 8g


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30g frozen spinach

50g wholemeal pasta, any shape


1/2 clove garlic, crushed

1 cup mushrooms, sliced


1 cup reduced-fat milk of choice

1/2 tsp dried Italian herbs

2 tsp grated parmesan

CREAMY MUSHROOM & SPINACH PASTA

• Thaw and drain frozen spinach. Cook pasta according to packet directions.

• Heat a frypan over medium heat. Add half the oil, cooking garlic and mushrooms until just tender. Tip onto a plate and return pan to heat.

• Add remaining oil to pan, followed by flour. Cook for 30 seconds, until mixture resembles breadcrumbs.

• Add a third of the milk, whisking vigorously to create a thick paste. Slowly add half the remaining milk, whisking as you pour. Once smooth, whisk in the last of the milk then stir through spinach, herbs and prepared mushrooms.

• Toss prepared pasta through sauce and serve with a sprinkle of parmesan cheese.



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150g salmon steak (or firm fish of choice)

45g soba noodles

1 egg yolk

2 tsp lemon zest

1 tbsp lemon juice

1/2 cup baby spinach

salt

pepper

SOBA NOODLES WITH SALMON


• Wrap salmon in baking paper and place on a baking tray. Cook for 8–10 minutes, until salmon is cooked through.

• When salmon is ready, remove from oven and use a fork to flake flesh into pieces.

• Prepare noodles according to packet directions and keep about a quarter of a cup of cooking water aside.

• Heat a frypan over medium heat. Add drained noodles, egg yolk, lemon zest and lemon juice. Stir quickly to cook egg yolk over heat and combine with noodles.

• While stirring, add in reserved cooking water from noodles to help combine the sauce with the noodles (you may not need all of it).

• Add salmon and baby spinach, tossing through gently until spinach has wilted.

• Remove from heat and serve seasoned.



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120g lean chicken mince



1 free-range egg, whisked

salt

pepper


1/4 brown onion, finely diced

200ml tomato passata

1/4 cup frozen peas

2 cups baby spinach

• In a bowl, combine chicken mince, grated carrot, parmesan cheese and egg. Season with salt and pepper, mixing well. Add a little more carrot if mixture doesn't bind together well.

• In a frypan, heat oil over medium heat. Add onion, sautéing for 1–2 minutes, until translucent.

• Add dollops of chicken mixture to form 6 meatballs. Cook for 1–2 minutes on each side to brown.

• Add tomato passata and bring to the boil, then reduce to a simmer for 15–20 minutes, until meatballs are cooked through and sauce has thickened slightly.

• Add peas and spinach to sauce and cook for a further 4–5 minutes, until peas are tender and spinach has wilted.



CHEESY CHICKEN MEATBALLS IN TOMATO & SPINACH SAUCE

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3 small sweet potatoes, peeled & chopped

500g chicken breast fillets

salt

pepper

2 tbsp butter

2 cloves garlic, diced

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp dried thyme leaves

1/2 tsp onion powder

3 tbsp coconut cream

1/8 tsp cinnamon

1/8 tsp ground nutmeg

2 bunches fresh asparagus, trimmed

1 tbsp fresh parsley, chopped

GARLIC & HERB CHICKEN WITH ASPARAGUS

• On the stovetop, steam sweet potato until very tender.

• Slice chicken lengthways to make 4–5 smaller pieces of equal width. Season with salt and pepper.

• In a large frypan, melt butter over a medium heat. Add garlic, basil, oregano, thyme and onion powder. Stir to combine, cooking for 1 minute, until garlic is fragrant.

• Add chicken to pan, cooking for 4–5 minutes on each side, until almost cooked through.

• While chicken is cooking, mash sweet potato with coconut cream, cinnamon, nutmeg and salt and pepper.

• Add asparagus to pan with chicken and cook for 4-5 minutes, until tender crisp and chicken is cooked through.

• Divide mash evenly between 4 plates. Top with an even amount of chicken and asparagus.

• Drizzle over cooking juices and sprinkle with parsley to serve.

kJ 1458 / Cals 347Protein 26g Fibre 4.9g Total Fat 15g


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for glowing

skin


Let’s get real for a minute – and by real we mean talking about this skin we live in, with its stretch marks and cellulite and so many other signs of life! As we get older, our bodies produce less oestrogen. This means less-efficient circulation than when we were younger, decreased collagen and the breakdown of connective tissue.

Our genetic metabolism, individual fat stores and circulation also play a huge part in whether or not we have a higher risk of developing cellulite. Then there’s pregnancy, our greatest life change and up there with rapid weight gain or loss as the ultimate cause of stretch marks. A valid part of our journey to becoming mums. But that doesn't have to be the end of the story.

THE GLOWING SKIN DIETBANANAS These yellow fruits contain a high level of potassium which helps to reduce cellulite by reducing toxins and minimising water retention, reducing the “orange peel” effect.

BERRIES High in antioxidants which work in pretty much the same way, plus berries are high in vitamin C, which helps to firm our skin by increasing collagen levels.

DARK LEAFY GREENS Foods like spinach and kale contain the antioxidant lutein, which helps the skin to retain moisture and elasticity, increasing lipid levels to reduce cellulite.

WHOLE GRAINS Wholegrain foods, such as quinoa and oats, are filled with fibre which is great for our digestive system. Toxins are removed quickly before converting to cellulite.


kJ 1397/ Cals 334Protein 16.1g Fibre 7.5g Total Fat 8g

Sat Fat 3.2g Carbs 45.2g Total Sugar 18g Free Sugar 2g*



1/2 cup rolled oats

1/2 tsp honey

1/2 tsp cinnamon


1 cup reduced-fat milk of choice


• In a small saucepan, combine carrot with rolled oats, honey and spices. Pour in milk and vanilla extract. Stir everything together and bring to the boil.

• Once boiling, reduce heat to a low simmer. Cook, stirring occasionally, for 7–10 minutes, until porridge reaches your preferred consistency. If needed, add a little extra water to thin the porridge out as it's cooking.

CARROT CAKE PORRIDGE





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1/2 brown onion, diced

1 stalk celery, diced

1/2 medium carrot, peeled & chopped

1/4 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp chilli powder

1/4 tsp ground turmeric

11/2 cups pumpkin, peeled & chopped

2 cups liquid vegetable stock, salt-reduced

salt

pepper

2 tbsp reduced-fat coconut cream


• In a saucepan, heat oil over medium heat. Add onion, celery and carrot, cooking for 5 minutes, until starting to soften.

• Add spices and stir through for 3–4 minutes. Add pumpkin, stirring to combine.

• Pour in stock and bring to the boil. Reduce to a simmer for 10 minutes, until vegetables are soft.

• Blend soup until smooth and add some water if the consistency is too thick.

• Season with salt and pepper.

• To serve, drizzle with coconut cream and top with coriander leaves.

COCONUT PUMPKIN SOUP

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1 medium carrot, grated

1 small zucchini, grated

1/4 brown onion, grated

salt

1/2 clove garlic, minced

2 free-range eggs, lightly beaten


2 tablespoons wholemeal self-raising flour

1/2 tsp ground cumin

1/2 tsp extra virgin olive oil


• In a sieve, sprinkle grated carrot, zucchini and onion with a little salt. Allow to sit for 5–10 minutes to allow excess moisture out. Squeeze vegetables and allow moisture to drain through sieve.

• Whisk together carrot, zucchini, onion, garlic, eggs and milk. Gradually stir in sifted flour and cumin.

• In a frypan, heat oil over medium heat. Using a tablespoon, place heaped spoonfuls of mixture in pan, cooking in batches. After 2–3 minutes, use a spatula to turn fritters, cooking for another 2 minutes on the other side until golden and cooked through.

• Serve with a dollop of natural yoghurt.

CARROT & ZUCCHINI FRITTERS

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2 bacon rashers, lean & trimmed

1 free-range egg

1 cup kale leaves, shredded


1 tsp Caesar dressing, store-bought

• Trim and slice bacon. Heat a non-stick frypan over medium-high heat and cook bacon pieces until golden. Drain on a piece of paper towel.

• While bacon is cooking, boil a saucepan of water and hard-boil egg to your liking. When ready, allow to cool then peel and slice.

• Top shredded kale leaves with egg slices and bacon pieces. To serve, sprinkle over parmesan and drizzle with dressing.

KALE CAESAR SALAD

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1/2 cup pumpkin, peeled & diced


1/4 cup couscous, uncooked

1/4 cup boiling water

salt

pepper

1/2 cup kale, shredded

2 tbsp pumpkin seeds (pepitas), roasted

1/2 tbsp reduced-fat feta

2 tsp currants

1 tbsp lemon juice

• Preheat oven to 200°C and line a baking tray with paper.

• Combine pumpkin with olive oil and spread over tray. Roast for 20 minutes or until tender.

• In a bowl, combine couscous with boiling water. Cover with cling wrap and set aside for 5 minutes, until water has absorbed. Fluff with a fork and season with salt and pepper.

• Combine couscous with kale, roast pumpkin, pumpkin seeds, feta and currants. Drizzle with lemon juice to serve.

PUMPKIN & KALE TABOULI

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1 spring onion, chopped

1/2 clove garlic, minced

90g tinned red kidney beans, rinsed & drained

1/3 cup corn kernels, fresh or tinned

1/4 tsp chilli powder


1 tsp lemon juice

• Using a fork, pierce holes in sweet potato. Place in a microwave steamer with a small amount of water and microwave on high for 7–10 minutes, until sweet potato is lightly tender. Set aside to cool slightly.

• Once cool to touch, cut sweet potato in half lengthways and scoop out flesh so there's only a thin layer lining the edges. Set aside.

• In a frypan, heat oil over medium heat. Add onion and garlic, cooking until tender. Add beans, corn and chilli powder, cooking until warmed through. Add sweet potato flesh and stir through.

• Divide bean mixture into each sweet potato skin half and serve topped with diced avocado and lemon juice.

MEXICAN SWEET POTATO

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1/3 cup grated parmesan

125g reduced-fat ricotta cheese

1 free-range egg


150g lean beef mince

1/2 cup tomato passata

1/2 tsp dried basil

1/2 tsp dried oregano

salt

pepper

1 cup cos lettuce

1/2 tsp lemon juice


• Peel sweet potato and thinly slice lengthwise.

• In a bowl, combine parmesan, ricotta, egg and yoghurt. Set aside.

• In a saucepan, brown mince over medium heat. Add passata and dried herbs, seasoning with salt and pepper. Simmer gently for 5 minutes.

• Spread a spoonful of meat sauce over the base of an ovenproof baking dish. Layer a third of the sweet potato slices, a third of the remaining meat sauce and a third of the ricotta mixture. Repeat layers twice more, ending with ricotta mixture, then sprinkle with a few extra dried herbs.

• Bake for 40 minutes, until sweet potato is tender and cheese topping is golden.

• Allow lasagne to cool slightly then divide between 2 plates. Serve with a cos lettuce side salad, dressed with lemon juice.

BEEF & SWEET POTATO LASAGNE

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1 cup wholemeal breadcrumbs


1/4 tbsp dried Italian herbs

450g chicken breast fillets, sliced into strips.


1 free-range egg, whisked

2 small sweet potatoes, peeled & cut into wedges


salt

pepper

1 tbsp lemon juice

1 cup reduced-fat Greek natural yoghurt

• Preheat oven to 180°C and line 2 baking trays with paper.

• Combine breadcrumbs, parmesan and dried herbs.

• Coat chicken strips in flour, then dip into egg, followed by crumb mix. Place crumbed chicken strips onto one of the prepared trays.

• Combine sweet potato wedges with olive oil and season with salt and pepper. Spread over second baking tray.

• Place both trays in oven for 30–35 minutes, turning chicken fingers halfway through. Cook until chicken is cooked through and sweet potato wedges are golden and tender.

• Combine lemon juice with yoghurt.

• Divide chicken fingers and sweet potato wedges evenly between 4 plates. Serve with lemon yoghurt sauce on the side.

CHICKEN SCHNITZEL FINGERS WITH SWEET POTATO WEDGES

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kJ 1227 / Cals 292Protein 7.4g Fibre 3g Total Fat 13.7g

Sat Fat 7.4g Carbs 33.6g Total Sugar 11.2g Free Sugar 3.5g


1 cup pumpkin, peeled & diced

1 cup plain wholemeal flour

1/4 cup cornflour

2 tsp baking powder

1/4 cup Natvia

1/4 tsp cinnamon


1/4 tsp ground cloves

1/4 cup cold butter

1/4 cup dark chocolate chips

2 tbsp pumpkin seeds (pepitas), roasted

1 free-range egg

1/2 cup reduced-fat Greek natural yoghurt


1/2 cup vanilla yoghurt, eg. Jalna or 5AM

11/2 cups blueberries, fresh or frozen

• On the stovetop, steam pumpkin for 20 minutes, until very soft. In a blender, puree until smooth.

• Preheat oven to 190°C and lightly grease 12 holes of a muffin tin.

• In a bowl, combine flour, cornflour, baking powder, Natvia, cinnamon, nutmeg and ground cloves. Rub in cold butter until it resembles crumbs.

• Add chocolate chips and pumpkin seeds.

• Combine pumpkin puree, egg and 1 tbsp of yoghurt. Add to dry mix until it forms a dough.

• Spoon batter into prepared muffin tin holes. Brush each with a little milk, and bake for 25 minutes, until golden and cooked through.

• Serve 2 scones per serve with a dollop of yoghurt and a quarter of a cup of blueberries.

PEPITA & CHOC-PUMPKIN SCONES

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Sat Fat 1g Carbs 14.2g Total Sugar 4g Free Sugar 2.9g


2 free-range eggs

1/4 cup extra virgin olive oil

1/4 cup rice malt syrup

3 medium carrots, grated

1/3 cup raisins

1/2 cup walnuts, roughly chopped

1 cup plain wholemeal flour

1/2 cup almond meal

1 tsp bicarbonate soda

1 tsp cinnamon


1/2 tsp ground ginger

• Preheat oven to 180°C and line a 20cm square cake tin with baking paper.

• In a bowl, beat together eggs, olive oil and rice malt syrup. Stir in grated carrots, raisins and walnuts.

• In a separate bowl, mix together flour, almond meal, bicarbonate soda, cinnamon, nutmeg and ginger.

• Mix dry ingredients with wet ingredients until well combined.

• Pour mixture into prepared cake tin and bake for 25–30 minutes, until a skewer comes out clean and centre is firm to touch.

• Cool in cake tin for 10 minutes, then turn out onto a wire rack to cool completely. Slice into 16 squares.

HEALTHY CARROT CAKE SLICE

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Melanie has lost 67kg Cindy, 37, has lost a significant amount of weight (twice!) with the Healthy Mummy 28 Day Weight Loss Challenges . Cindy credits the mums in The Healthy Mummy Private Support Group on Facebook for inspiring her to get back on track whenever she has hit road bumps in her weight-loss journey. “I now live a life where food is not the enemy and exercise is fun,” she reveals.

Cindy has lost 25kg

Heidi has lost 70kgWhen Heidi found The Healthy Mummy she weighed 135kg. “I started with the smoothies for breakfast and lunch, then used all the free recipes for snacks and dinners,” she says. “I also started walking twice a day. In the first week I lost six kilos and I was feeling absolutely amazing. After that I joined the 28 Day Challenge and found a love for healthy food that I had never eaten before. Over the next year I lost just over 65 kilos and completely changed my life from a life I didn’t want to be in to a life I LOVE being in.”

Nicole has lost 60kgNicole has lost 60kg with the Healthy Mummy 28 Day Weight Loss Challenges. “The Healthy Mummy is more than just a weight-loss program, it’s a lifestyle,” she explains. “My mental health is fantastic, my marriage is back on track and better than ever, and I have a real smile now. My kids are also happy and best of all we are happy together, being active and healthy. I owe The Healthy Mummy my life. Thank you.”


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We hope you’ve enjoyed reading and using our Eating for Amazing Skin Cookbook.If you would like to purchase any of our products and plans, or want access to more health information and recipes, please visit our website, www.healthymummy.comIf you have any questions regarding anything in this book or any of our plans you can email us at support@thehealthymummy .com and we’ll do our best to answer your query.

Good luck on your healthy lifestyle journey!

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