1

20 MINUTE MEALS

2

20 MINUTE MEALS

Smoothie Bowl with Cashew Butter ................................................................................................................... 3

Pancakes with Banana and Nuts ........................................................................................................................ 4

Cinnamon Porridge with Apple and Pear ......................................................................................................... 5

Sandwich with Hummus and Pomegranate .................................................................................................... 6

Soba Noodle Salad with Tofu and Coriander .................................................................................................. 7

Tacos with Bacon and Guacamole ..................................................................................................................... 8

Air Fryer Chicken Tenders ..................................................................................................................................... 9

Low-Carb Breakfast Burritos ............................................................................................................................. 10

Greek Stuffed Mushrooms ................................................................................................................................... 11

Low-Carb Simple Cloud Bread ........................................................................................................................... 12

Cucumber Salmon Rollups .................................................................................................................................. 13

Cinnamon Roll Oatmeal ....................................................................................................................................... 14

Kimchi Egg Skillet with Oyster Mushrooms .................................................................................................... 15

Low-Carb Pancakes .............................................................................................................................................. 16

Egg Crepes with Avocado ................................................................................................................................... 17

Cream Cheese Waffles ......................................................................................................................................... 18

Sesame Noodles with Chicken ........................................................................................................................... 19

Pork and Vegetable Thai Noodle Salad ........................................................................................................... 20

Moo Shu Vegetables ............................................................................................................................................. 21

Coconut Chickpea Curry ...................................................................................................................................... 22

3

20 MINUTE MEALS

Servings 2

Ingredients:

• 2 small bananas

• 400 g fresh strawberries

• 250 g frozen raspberries

• 1–2 tablespoons lemon juice

• 2 tbsp chia seeds

• 75 ml almond milk

• 2 tbsp cashew butter

• 1 tbsp + 1 tsp liquid honey

• 1 pinch of salt

Preparation

1. The day before, peel the bananas, cut them into slices, put them in a freezer bag, close tightly and put them in the freezer.

2. Wash and clean the strawberries and roughly cut 300 g into pieces. Cut the remaining 100g strawberries into slices.

3. Set aside 50 g frozen raspberries.

4. Put frozen bananas, strawberry pieces, remaining frozen raspberries, lemon juice, 1 tablespoon honey, chia seeds and almond milk in a blender and mix until creamy.

5. Divide the berry smoothie into bowls. Mix cashew butter, 1 teaspoon honey and salt and drizzle over the smoothie bowl.

6. Garnish with strawberry slices and the remaining raspberries.

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20 MINUTE MEALS

Servings 2

Ingredients:

• 120 g spelt flour (type 630)

• 2 tbsp vegan protein powder (e.g. with vanilla flavor)

• 1½ tsp baking powder

• 2 large, ripe bananas

• 3 tbsp agave syrup (or maple syrup)

• 300 -350 ml oat milk

• Coconut or olive oil for frying

• 2 tbsp chocolate sauce or nutella

Preparation:

1. Mix the flour, protein powder and baking powder for the dough.

2. Peel 1 banana cut into slices and finely mash it with a fork in another mixing bowl. Stir in the agave syrup.

3. Mix the flour mix and oat milk alternately into the banana mixture with a whisk.

4. Heat the oil in portions in a coated pan. Bake the pancakes in portions until golden brown. To do this, add 1–2 tablespoons of batter to the pan for each pancake and bake for 2–3 minutes on each side over medium heat.

5. Remove the pancakes and keep them warm in the oven (approx. 50 ° C).

6. For the topping, peel 1 banana and cut into fine slices.

7. Roughly chop the nuts and briefly heat the chocolate cream in a saucepan over low heat.

8. Serve the pancakes with banana slices, nuts and liquid chocolate.

5

20 MINUTE MEALS

Servings 1

Ingredients:

• 180 ml of oat milk

• 1 level teaspoon of cinnamon

• 50 g oats

• 2 tsp agave syrup

• ½ apple

• ½ ripe pear

• 1 handful of blueberries

• 1 tbsp walnut kernels

• ½ tsp chia seeds

• ½ tsp flaxseed

Preparation:

1. For the porridge, bring the oat milk and cinnamon to the boil in a small saucepan.

2. Stir in oats and 1 teaspoon agave syrup, simmer for 1–2 minutes while stirring.

3. Remove from heat, transfer to a bowl and let soak for about 5 minutes

4. In the meantime, wash the apple and pear for the topping, remove the cores, quarter and cut into fine slices.

5. Wash the blueberries and drain well.

6. Roughly chop walnuts as desired.

7. Top the oatmeal with apple, pear, blueberries and walnuts.

8. Drizzle with 1 teaspoon agave syrup.

9. Sprinkle with chia and flax seeds.

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20 MINUTE MEALS

Servings 2

Ingredients:

• 2 thick slices of sourdough bread

• 2 tbsp hummus (bought ready)

• 1 avocado

• 2 tbsp pomegranate seeds

• Sea salt, pepper

• ½ handful of rocket

• ½ lime (juice only)

Preparation:

1. Brush the bread slices with hummus.

2. Cut the avocado into wedges and place on the bread.

3. Scatter pomegranate seeds on top.

4. Salt and pepper.

5. Garnish with washed, selected rocket.

6. Finally, drizzle some lime juice.

7

20 MINUTE MEALS

Servings 1

Ingredients:

• 100 g soba (buckwheat noodles)

• 1 nori sheet • 1 tbsp soy sauce • 1 tsp sesame oil • 1 tsp white vinegar (or lime

juice) • ½ cucumber • 2 carrots • 1 red chilli pepper • 1 clove of garlic • 1 tbsp sesame seeds • 100 g tofu • 1 tbsp rapeseed oil

Preparation:

1. Cook the pasta according to the instructions on the packet, drain and transfer to a bowl.

2. Cut the nori sheet into fine strips and mix with the hot noodles. 3. Mix the soy sauce, sesame oil and rice wine vinegar into the noodles. 4. Wash the carrots and cucumbers, dry and peel lengthways into fine strips with

a peeler. 5. Wash and dry the coriander and pluck the leaves. 6. Wash and clean the chilli and remove the seeds. Cut the pod into fine strips. 7. Peel the garlic and chop very finely. 8. Roast the sesame seeds in a pan without oil and remove. 9. Cut the tofu into cubes and season with salt. 10. Heat the oil in the pan and fry the tofu until crispy. 11. Add the chilli and garlic and fry briefly. 12. Mix the vegetable strips into the pasta and arrange on plates. 13. Pour the chilli tofu on top. 14. Sprinkle with coriander and toasted sesame seeds.

8

20 MINUTE MEALS

Servings 2

Ingredients:

• 1 tablespoon Brain Octane Oil (MCT Oil)

• 2 eggs

• 1 tbsp coconut oil

• 1 medium organic avocado

• ¼ tsp Himalayan pink salt

• ¼ cup chopped romaine lettuce

• 2 slices cooked bacon

• 3 tbsp diced cooked sweet potatoes

• garnish of coriander (optional)

Preparation:

1. Heat a small saucepan to medium heat and add 1 tablespoon of coconut oil.

2. Crack one egg into the center of the pan and pierce the yolk.

3. Cook the egg for approximately 1-2 minutes on each side or until solid but not overcooked. Remove from pan and place on a paper towel or parchment paper-lined plate.

4. Repeat with other egg. These will be your taco shells.

5. In a small bowl, mash avocado along with 1 tablespoon of Brain Octane Oil plus Himalayan pink salt.

6. Add the bacon, sweet potatoes, avocado, lettuce salt and coriander to the egg and wrap like a Taco.

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20 MINUTE MEALS

Servings 2

Ingredients:

• 450 g chicken tenders

• ½ cup almond flour (or coconut flour)

• 1 egg beaten

• 1 tsp garlic powder

• 1 tsp paprika

• salt and pepper to taste

Preparation:

1. Spray air fryer basket with cooking spray well. (Chicken tenders may stick and breading will pull off if the air fryer basket isn't sprayed well.)

2. Season tenders with salt and pepper. Dip chicken tenders in the flour, then egg, then flour again.

3. Place chicken into air fryer basket. Cook At 170 degrees for approximately 5 minutes.

4. Flip chicken tenders and cook for an additional 5 minutes. Cook until temperature reaches 75 degrees.

10

20 MINUTE MEALS

Servings 4

Ingredients:

• 1 can kidney beans

• 150 g spring onions

• ½ bundle parsley

• 1 tbsp Brain Octane Oil (MCT Oil)

• 4 eggs

• 50 ml whipped cream

• 150 g grated cheddar cheese

• salt cayenne pepper

• 4 wheat tortillas

• 200 g sour cream

Preparation:

1 Add oil to saucepan.

2 Whisk the eggs and add to the pan with salt and pepper and scramble.

3 Heat the tortillas in the oven at 150 ° C.

4 Fry the ham until crispy in a pan.

5 Cut the tomatoes into cubes.

6 Put the scrambled eggs in the middle of the warmed tortillas, add ham, cheese, tomatoes, sour cream and salsa.

7 Roll up the tortillas according to the package instructions and eat warm!

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20 MINUTE MEALS

Servings 2

Ingredients:

• 400g small mushrooms • 2 tablespoons of Brain

Octane Oil (MCT Oil) • 1 clove of garlic • 150 g spinach leaves • 2 tbsp of sour cream • 50 g grated parmesan • 100 g cream cheese • 1 pinch (s) of grated nutmeg • 50 g grated mozzarella • Salt pepper

Preparation:

1 Preheat the grill. Line a baking tray with baking paper.

2 Clean the mushrooms, remove the stems and hollow out the heads.

3 Spread the mushroom heads on baking paper and grill in the hot oven for about 8 minutes. Turn halfway through.

4 Peel garlic and chop finely.

5 Heat the oil in a pan and sauté the garlic for about 2 minutes.

6 Add the spinach and let it collapse.

7 Season with grated nutmeg, salt and pepper and sauté for 2-3 minutes.

8 Strain the spinach through a sieve and squeeze out excess liquid with a spoon. Finely chop the spinach and mix with sour cream, parmesan and cream cheese.

9 Take the grilled mushrooms out of the oven and let them cool briefly.

10 Fill with spinach mixture.

11 Sprinkle the filling with grated mozzarella and grill in the oven for another 4-6 minutes until the cheese has melted and turned golden brown.

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20 MINUTE MEALS

Servings 3

Ingredients:

• 3 eggs, size M

• 4 tbsp cream cheese, double cream setting

• 1/2 tsp baking powder

• Salt

Preparation:

1 Preheat the oven to 130 degrees.

2 Separate the eggs neatly. Put the egg whites in a bowl and beat together with the baking powder and a pinch of salt until stiff.

3 Mix egg yolk and cream cheese in a separate bowl until a creamy consistency is obtained.

4 Stir this whole mass carefully under the egg whites until both masses are completely mixed together.

5 Line a baking sheet with parchment paper.

6 Using a spoon, place about six pies out of the dough on the baking sheet.

7 Bake for about 15 minutes, then let cool.

8 You can then season and top the cloud bread as desired.

13

20 MINUTE MEALS

Servings 6

Ingredients:

• 6 slices of sandwich bread

• 2 cucumbers

• 125 g sliced smoked salmon

• 2-3 stalks of dill

• 50 g cream horseradish

• 12 tooth picks

Preparation:

1 Toast the bread and let cool.

2 Wash the cucumber, pat dry and cut lengthways into thin slices with a peeler.

3 Cut salmon slices into "cucumber-wide" strips.

4 Wash the dill, shake it dry and cut it finely except for a garnish.

5 Brush 12 cucumber slices thinly with cream horseradish and top with salmon.

6 Roll up and pin with tooth picks. (Use other cucumber slices and sections elsewhere).

7 Use a small (4-5cm wide) round cookie cutter to cut out circles from the toast slices. Alternatively, cut 4-5cm squares out of the toast.

8 Arrange the cucumber and salmon rolls on the toast.

9 Sprinkle with dill and garnish.

14

20 MINUTE MEALS

Servings 1

Ingredients:

• 1 cup milk

• ½ cup rolled oats

• 1 pinch of salt

• ½ tbsp cinnamon

• 15 g butter

• 15 g brown sugar

• 15 g cream cheese

• 1 tsp milk (possibly 2 tsp)

• 15 g sugar of choice

Preparation:

1 First cook the oats as usual (without sugar) and place in a bowl.

2 In a microwave safe bowl, melt the butter and stir in the brown sugar and cinnamon with a small fork until everything is well mixed.

3 In a second bowl, put the cream cheese in the microwave for 3-5 seconds so that it just starts to soften.

4 Stir into the cream cheese, a teaspoon of milk and the sugar and then adjust the consistency with possibly a little more milk.

5 Pour a little of both sauces over the finished oats or stir in as desired.

6 A fresh, diced apple or any other fruit can also be added.

15

20 MINUTE MEALS

Servings 1

Ingredients:

• 100 ml rice vinegar

• 40 g of sugar

• teaspoons of Sriracha sauce

• 2 tbsp of coconut oil

• 80 g kimchi (textured or paste)

• 3 eggs (size L)

• ½ tsp of black sesame

• sprig (s) of parsley

• 50 g oyster mushrooms

• Salt and pepper

Preparation:

1 Bring rice vinegar and sugar to the boil in a saucepan, stirring constantly. Reduce heat and simmer gently for 6-8 minutes, stirring occasionally. Let cool slightly and stir in Sriracha sauce.

2 Clean the mushrooms, cut them into small pieces and fry them with 1 tablespoon of oil for 3-4 minutes, season with salt and pepper. Remove from the pan and keep warm.

3 Chop the kimchi and fry in the same pan with 1 tablespoon of oil.

4 Remove from the pan and mix with eggs, season with salt and pepper.

5 Put the egg mass back into the hot pan and let it stand for 1-2 minutes. Turn and continue frying for 1-2 minutes.

6 Put the omelet on a plate, turn it over and drizzle with Sriracha sauce.

7 Add mushrooms.

8 Chop parsley and sprinkle with sesame seeds on the omelet.

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20 MINUTE MEALS

Servings 4

Ingredients:

• 100 g almond flour

• 4 eggs (size L)

• 60 ml sparkling mineral water

• 1 tbsp coconut oil

• 1 tsp agave syrup (or maple)

• a pinch of salt

Preparation:

1 Mix all the ingredients together and let the dough rest briefly.

2 Heat oil in a pan.

3 Add large spoon fulls and bake over medium heat until the underside is brown. Then turn and repeat.

4 Done!

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20 MINUTE MEALS

Servings 3

Ingredients:

• 1 teaspoon olive oil

• 3 eggs

• handful alfalfa sprouts

• 1/4 avocado thinly sliced

• few slices ham off the bone or turkey cut finely

• 1 teaspoon mayonnaise

• Salt and pepper

Preparation:

1 Heat oil in a small-medium sized pan over medium heat.

2 Once pan is hot, crack the eggs into the pan and using your spatula lightly spread them around so they are the same thickness all around and completely covering the pan.

3 Cook until crispy, flip over and continue to cook for another minute.

4 Remove from pan, top with remaining ingredients in the center of the egg crepe and roll up tightly.

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20 MINUTE MEALS

Servings 1

Ingredients:

• 1 egg (room temperature)

• 4 tsp sugar of choice

• ½ tsp vanilla essence

• 28 g cream cheese

• 150 ml milk

• 2 tsp coconut flour

• ¼ tsp baking powder

Preparation:

1 Pre-heat the waffle iron.

2 In a small mixing bowl, add the flour, sugar, baking powder and mix thoroughly.

3 Add the egg, cream cheese, vanilla extract and whisk until well combined and smooth.

4 Bake the waffles and serve as you like.

19

20 MINUTE MEALS

Servings 4

Ingredients

• 8 ounces whole-wheat spaghetti

• 3 tablespoons toasted (dark) sesame oil

• 2 spring onions, chopped

• 1 tablespoon minced garlic

• 2 teaspoons minced fresh ginger

• 1 teaspoon brown sugar

• 2 tablespoons reduced-sodium soy sauce

• 2 tablespoons tomato sauce

• 8 ounces cooked boneless, skinless chicken breast, shredded

• 1 cup julienned carrots

• 1 cup sliced snap peas

• 3 tablespoons toasted sesame seeds

Directions

1. Cook spaghetti in a pot of boiling water according to package directions. Drain, rinse and transfer to a large bowl.

2. Combine sesame oil, spring onions, garlic, ginger and brown sugar in a small saucepan.

3. Heat over medium heat until starting to sizzle. Cook for 15 seconds. Remove from heat and stir in soy and tomato sauce.

4. Add to the noodles along with chicken, carrots, snap peas and sesame seeds; gently toss to combine.

20

20 MINUTE MEALS

Servings 2

Ingredients

• 8 ounces wide rice noodles • 450 g lean minced pork • 1 tbsp chopped fresh mint • 6 tsp fish sauce • 2 tbsp sweet red chilli

sauce • 2 tbsp lime juice • 2 tbsp toasted sesame oil • ½ capsicum (or 1 small)

thinly sliced • 1 carrot thinly sliced • ¼ cup unsalted peanuts • Lime wedges for serving

Directions

1. Bring 5 cups water to the boil in a large pot over high heat. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes, or according to package directions. Drain, rinse well with cold water and let stand in the colander to drain.

2. Heat 1 tbsp oil and cook the pork constantly breaking apart to gain crumbly texture.

3. Add 1 tbsp mint, 1 tbsp sweet red chilli sauce and 2 tsp fish sauce.

4. Add the carrot and capsicum for 2 minutes (just enough to warm)

5. Combine the remaining 4 tsp fish sauce, 1 tbsp chilli sauce, lime juice and sesame oil in a large bowl. Add the rice noodles and gently toss until well combined.

6. Serve the pork and vegetable mixture on the noodles.

7. Sprinkle with peanuts and serve with lime wedges, if desired.

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20 MINUTE MEALS

Servings 4

Ingredients

• 3 tsp toasted sesame oil, divided

• 4 eggs, lightly beaten

• 2 tsp minced fresh ginger

• 2 cloves garlic, minced

• 300 g bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”

• 2 cups mung bean sprouts

• 1 bunch spring onions, sliced, divided

• 1 tablespoon reduced-sodium soy sauce

• 1 tablespoon rice vinegar

• 2 tbsp hoisin sauce

Directions

1. Heat 1 tsp oil in a large nonstick saucepan over medium heat.

2. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.

3. Wipe out the pan and heat the remaining 2 tsp oil over medium heat.

4. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute.

5. Add shredded vegetables, bean sprouts, half the sliced spring onions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes.

6. Add the eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes.

7. Stir in the remaining spring onions and remove from the heat.

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20 MINUTE MEALS

Servings 4

Ingredients

• 2 teaspoons avocado oil or canola oil

• 1 cup chopped onion

• 1 cup diced capsicum

• 1 medium zucchini, halved and sliced

• 1 can chickpeas, drained and rinsed

• 1½ cups coconut curry sauce

• ½ cup vegetable broth

• 4 cups baby spinach

• 2 cups precooked brown rice, heated according to package instructions

Directions

1. Heat oil in a large saucepan over medium-high heat.

2. Add onion, pepper and zucchini; cook, stirring often, until the vegetables begin to brown, 5 to 6 minutes.

3. Add chickpeas, coconut curry sauce and broth and bring to a simmer, stirring.

4. Reduce heat to medium-low and simmer until the vegetables are tender, 4 to 6 minutes.

5. Stir in spinach just before serving.

6. Serve over rice.