Category Archives: Recipes For Success

Weekend Breakfast Experiments

Are you getting bored eating the same breakfast everyday?

Some mornings, the thought of eating the same thing makes me cringe. I’m just not in the mood and need a change.

Last weekend was experimental kitchen at our place. There were moments of brilliance, and other creations you’d rather not know about.

Today, I’ll share a perfect weekend breakfast to break the boredom of eating for fat loss. Below is a great recipe that is not only low carb and high protein, but quick and healthy.

Simply amazing deliciousness.

Poached eggs over kale 

Ingredients: (serves 2)

– 4 organic eggs
– 1 tsp light vinegar
– 4 cups water
– 1 cup thinly sliced spring onions
– 1 cloves garlic, chopped finely
– 4 cups finely chopped kale
– 5 tbs chicken broth
– 2 tbs fresh lemon juice
– sea salt
– black pepper to taste


1. Bring water and vinegar to a boil  in a large enough pan to fit eggs.

2. In a separate 10-12 in frying pan heat 3 tsp broth. Sauté the onions in broth over medium heat for about 3 minutes.

3. Add garlic and continue to saute, stirring constantly for another minute.

4. Add the kale, 2 tbs broth, and lemon juice, and simmer with the lid on for about 5 minutes, stirring occasionally. When done season with salt and pepper.

5. In the boiling water poach the eggs for about 5 minutes, or just until the white is set and the yolk has filmed over.

6. Remove from vinegar water with a slotted spoon and place on top of greens.

Vegetables at breakfast is not so common in the Western world. I too used to be a “cereal and milk” for breakfast kind of girl, so the thought of eating vegetables – let alone kale – was absolutely freakish. Eating protein and greens in the morning will keep your blood sugars stable and give you an energy boost for the rest of the day.

Don’t knock it till you try it lovely people.

Have an awesome weekend.

Kate :)

Amazing Guilt-Free Cheesecake Recipe

Did you know New York has some of the most delicious cheesecake in the world?

Dangerous territory for sweet tooth monsters (like me!).

Looking to indulge without the carb overload and guilt?

Today I have a super cheesecake recipe that won’t destroy your hard work in the gym. I tested this recipe I got from Cassandra Forsythe – she is an expert in nutrition and super smart. I’ll be doing an interview with her next week to get more amazing tips and recipes.

Now I know you might be surprised by this, but I can bake. It doesn’t happen too often, but when I make a celebrity appearance in the kitchen – it’s serious!

High-Protein Cheesecake


Serves 8 people (or 4 hungry people)

– 2 cups part-skim ricotta cheese

– 2 medium organic eggs

– ½ cup reduced fat sour cream

– ½ cup vanilla whey protein powder

– ¼ stevia

– Grated rind and juice of one fresh lemon

– 1 tsp. vanilla extract


  1. Pre heat the oven to 375 F.
  2. Put all the ingredients in the blender, and process until very smooth.
  3. Spray a 9 inch pie pan with cooking spray. Pour mixture into prepared pan.
  4. Place pan on the top rack of the oven and place a flat pan of water on the bottom rack.
  5. Bake for 30-40 minutes – keep an eye on it!
  6. Chill in the fridge for at least 90 minutes before serving.

Nutritional Stats: 190 calories; 20g protein; 7g carbs (1g fiber); 9g fat (5g saturated)

Keep yourself out of trouble this weekend and try this recipe. Or better still, get someone to bake it for you!

Have a great weekend.

Kate :)

Healthy, Delicious Snapper Recipe

This recipe today is sensational. Seriously, I can’t get enough of it.

Snapper is one of my favorites – only second to wild salmon. It is a light, meaty fish that is high in protein and perfect for hot summer nights (or chilly winters for those Down Under). Along with protein, snapper contains a rich source of Omega-3’s, Vitamin D, selenium and phosphorus.

The Asian flavors in this recipe bring zest and spice without calories and saturated fat. Serve it with a kale salad (yes, I’m obsessed now) or seasonal leafy greens.

It’s a great alternative when you need a break from wild salmon, or you can’t find any that is fresh and reasonably priced.

Asian Steamed Snapper Deluxe

Ingredients: (Serves 4)Asian Steamed Snapper Preparation
– 4 red snapper fillets (100g each)
– 8 fresh mushrooms
– 8 thinly sliced green onions
– 8 slices of lemon, sliced thin
– 4 tsp Tamari soy sauce (wheat free)
– 1 tsp ginger juice (squeezed from grated fresh ginger)
– black pepper
– chilli flakes

1. Preheat the oven to 450°F
2. Put each snapper fillet on a piece of foil (about a 12″square)
3. Season with salt, pepper and chillies. Arrange mushroom slices, green onions and 2 slices of lemon on top of each fish.
4. Pour portions of the soy sauce and ginger juice over each parcel.
5. Gather together the edges of the foil, seal tightly and bake the parcels on a baking tray in the preheated oven for 10-12 minutes.

Plate each parcel individually and allow your guests to open their own parcel (surprise, delicious and low carb!)

Asian Steamed Snapper Recipe

You may also cook a whole snapper rather than filets. Season and place ingredients overthe fish and inside fish cavity. Wrap in foil and bake in oven for about 30-35 mins.

There you have it. Simple, fast and super delish.

Enjoy this weekend!

Kate :)

A Dinner For Champions

I love salmon. And kale. Seriously, I think these two foods are simply the best on the planet. So, of course, tonight’s dinner for champions is all about these two super foods.

Start your week on the right foot and try this delicious recipe tonight! This fresh, fast dinner is not only super delicious, but incredibly simple.

Lose fat with one of my favorite meals – it contains a huge dose of Omega-3’s, protein, vitamins and minerals to brush off the weekend blues and energize you for a successful work week.

One important thing: make sure you pick up fresh, WILD salmon. Farm-raised, organic fish is not the best quality.

Broiled Wild Salmon with Kale Salad


– 2 wild salmon filetsWild Alaskan Salmon Recipe

– 2 tbs chopped fresh dill

– 2 tbs lemon juice

– 2 tbs extra virgin olive oil

– black pepper


– 1/2 bunch of kale, stems removed, rinsed and chopped very thinly

– 2 tomatoes sliced

– 1/2 medium avocado cut into 1/2 inch chunks

– 1/2 cucumber slicedKale Salad Recipe

– 2 celery stalks sliced

– extra virgin olive oil

– balsamic vinegar

– sea salt

– black pepper


1. Season salmon with pepper. Pre heat broiler on high and put stainless steel baking tray for about 10 minutes until very hot.

2. Mix together the dill, lemon juice, olive oil and pepper. Set aside. This will be poured over the salmon.

3. Prepare the salad: chopped kale, tomato, cucumber, celery and avocado and toss with balsamic vinegar, olive oil, salt and pepper to taste.

4. Remove pan from heat and place salmon on hot pan. Broil salmon for about 4 minutes without turning it. Place on a plate next to salad and top with the dill mixture.

Broiled Wild Salmon with Kale Salad Recipe

OK – this is on the dinner table now. I hope you enjoy this super recipe!

Have an awesome week.

Kate :)




Protein Ice Cream: A Summer Solution

It’s officially summer in New York – the weather is getting really hot and that makes it a dangerous time for me. You see, I have a sweet tooth and it seems every street corner has either an ice cream truck or frozen yogurt store.

However, indulging in these delicious frosty treats is definitely bad news for my love handles.

The sugar hit and saturated fats make ice cream a disasterous combo for your body. Not only does the sugar content send your blood sugar levels sky rocketing, the insulin response and circulating fatty acids put your body in fat storing mode. Bad news.

To solve this dilemma – I created my own healthy version of protein ice cream!

Today I want to share with you my latest and greatest recipe that gives you the same satisfaction – without the calories, sugar and saturated fat. This recipe is so simple, even I can make it!

RECIPE: Vanilla Flax Ice Cream

Protein Ice Cream Solution

The Ingredients:

200mL of Unsweetened Almond Milk

1 Scoop Vanilla Protein Powder (I’m obsessed with Sunwarrior)

1 Tsp Flaxseeds

6 Ice Cubes

How Do You Make It? Put all the ingredients into the blender and press “Crush Ice”. It should be nice and slushy so you need a spoon to eat it. You can also put it in the freezer to chill for longer if you like. It may not be exactly creamy enough to put in an ice-cream cone – but that’s not good for you anyway!

There you have it. A simple, easy way to cool off this summProtein Ice Cream Solutioner. It’s low in sugar and higher in protein so it keeps you feeling full for longer. Plus it satisfies your sweet tooth cravings. A perfect combo for success.

Hooray for a sexy summer!

Kate :)