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The Lean girl kitchen coach

Angelique Daubermann

There is no better way to get in ALL of the veggies - other than making this glorious, crusty, golden, cheesy veg bake!! 

This is the perfect side dish to add to your festive table or to take to a dinner party! I bet the people will be coming back for more! Even the fussy little people 😝 I could honestly just eat this on it's own and I would be smiling.

Ingredients:

500g Pumpkin 
300g Broccoli &amp; Cauliflower 
200g Mushrooms 
1 (120g) Bell Pepper 
200g Baby Marrow 
1 ½  tsp (10.5g) salt
1 ½ tsp (3g) pepper
300ml Fat Free Milk
3 Tbsp (27g) Maizena 
1 Tsp (2g) Garlic Powder
1 Tsp (1g) Oregano 
120g Fat Free Smooth Plain Cottage Cheese
20g Mature Cheddar Cheese

Woolworths

500g Pumpkin

Broccoli & Cauliflower Florets 300g

Sliced Button Mushrooms 250g

Sweet Peppers

Baby Marrow Chips 500g

Black Pepper and Sea Salt Set

Fresh Fat Free Ayrshire Milk 1L

Maizena Cornflour 500g

Garlic Powder 55g

Oregano 15g

Organic Fat Free Smooth Plain Cottage Cheese 250g

Grated Mature Cheddar Cheese 250g

Steam the 500g pumpkin & 300g cauliflower + broccoli mix until soft. I do this by cutting off the corner of the bag and placing them in the microwave for 8-10 minutes

Chop 200g mushrooms, 1 (120g) bell pepper and 200g zucchini into small pieces. Sauté them on a non-stick pan with non-stick spray. Season the veggies with ½ tsp (3.5g) salt and ½ tsp (1g) pepper and allow them to brown and soften.

Start with the cheese sauce - bring 300ml of fat free milk to a gentle simmer in a small saucepan - it should not be boiling.

In a small bowl, mix 3 tbs (27g) maizena with a small amount of milk to create a thin paste. Pour the maizena into the hot milk while stirring constantly.The mixture will begin to thicken - continue stirring to avoid any lumps.

Season with 1 tsp (2g) garlic powder, 1 tsp (1g) oregano, ½ tsp (3.5g) salt and ½ tsp (1g) pepper - allow to cook for a further 5 minutes while stirring - taste for seasoning!  Remove from the heat and stir in 120g Fat Free Smooth Plain Cottage Cheese - the sauce is now ready to go.

In a large mixing bowl (you can use the pan with the sautéed veg) - add the pumpkin, broccoli, sautéed veg and the cheese sauce - season again with ½ tsp (3.5g) salt and ½ tsp (1g) pepper and combine well.

Grease a medium sized pyrex dish and add the veggie mixture. Top with 20g grated mature cheddar cheese and bake for 20-25 minutes or until the top is crispy and golden - remove from the oven and allow to cool slightly.

Cut into 6 large portions or 8 medium sized portions - serve with your favourite protein! Enjoy!

Cheesy Low Calorie Veggie Bake

If I made and sold these on the streets, I would be a millionaire 🤣

GOSH darn-it! If I tell you that there is nothing not to love about this cake! It has the most decadent fudgey texture, with a deep chocolate flavour AND a nice big slice will cost you a mere 155 calories!

Please make this and tell me that there is not a god 😆

BUY and most importantly BAKE!! Your family will love you forever! 


Barista Unsweetened Almond Drink 1L

Cadbury Dairy Milk 150g

In a mixing bowl, add all of the dry ingredients - then add the cooked pumpkin purée, milk and egg whites - whisk until there are no lumps or bumps.

Pour into a greased round or square oven-proof dish.

Melt the chocolate with a dash of almond milk/ water in the microwave - stir until fully melted.

Swirl over the cake batter - using a spoon to marble the chocolate into the cake batter.

Bake for 18 minutes or until a knife comes out clean.

Cut into 6 gorgeous slices - serve hot or cold with a dollop of low fat frozen yoghurt!

Double Chocolate Fudge Cake

You either love it or you hate it - but if your heart beats for Christmas pudding like mine does - here is the Dezzzemba brekkie you're going to want to have on repeat! 

It tastes like the most indulgent, fruity, cinnamon baked pudding - but she's really a low cal macro friendly honey that's good enough to eat for breakfast! 

(Idea: You can also split the recipe into two smaller ramekins for two sweet little dessert puddings to enjoy after dinner!)

Ingredients:

40g Oat Flour (Ground Oats) 
1/2 (60g) Grated Apple 
100g Apple Puree (Baby Food)
20g Dried Raisins &amp; Sultanas
3 Egg Whites 
2 Sweeteners
½ tsp (2g) Cinnamon 
½ tsp (2g) Nutmeg 
1/2 Tsp (2.5g) Baking Powder 
100ml Ultra Mel Zero Custard

Rolled Oats 1kg

Sweetest Little Green Apples 1kg

Wooliesbabes Smooth Apple with Cinnamon Dessert 120g

Mixed Seedless Raisin Selection 250g

Free Range Liquid Egg Whites 1L

Canderel with Sucralose Cafe Sticks 50Pcs

Finely Ground Cinnamon 30g

Nutmeg 50g

Baking Powder 100g

Danone Ultra Mel Light Vanilla Custard 1L

Combine all ingredients:40g oat flour (ground oats), 1/2 (60g) grated apple, 100g apple puree (baby food), 20g dried raisins & sultanas, 3 egg whites, 2 sweeteners, ½ tsp (2g) cinnamon, ½ tsp (2g) nutmeg, ½  tsp (2.5g) baking powder   into a mixing bowl and mix cuntil everything is combined.

Bake on 180 degrees for 10-12 minutes (8-10 in the air fryer) or until the centre is almost cooked through,

Pour over 100ml Ultra Mel Zero Custard and enjoy!

Baked Oats Christmas Pudding

Here's a much better way to get glorious, golden, crispy potatoes - without frying or roasting them in heaps of oil!

Potatoes sans the butter, cream or oil are actually pretty low in calories! So there is no reason to 'skip the carbs' if you're making them this way bay-bay!

Serve these up at your next festive feast and I bet granny's roast potats will get a run for their money!

(PS. You can try these out in the air fryer or oven)

Ingredients:

400g Baby Potatoes
1 Tsp Olive Oil 
½ tsp (3.5g) coarse salt, 
½ tsp (1g) coarse black pepper
1 tsp (3g) garlic powder
120g Smooth Fat Free Cottage Cheese 
2 (30g) Chopped Spring Onions

Baby Potatoes 700g

Costas Artisano Extra Virgin Olive Oil 500ml

Mild Spring Onions 100g

Preheat the oven to 200 degrees (Or use an air fryer).

Prick 400g of baby potatoes with a knife and place into the microwave for 7-8 minutes or until soft - alternatively you could boil or steam them.

Once cooked through, place onto a chopping board and use a cup to press down onto the potatoes to crush them relatively flat.

Place the potatoes onto a baking tray or into an air fryer basket.

Season with ½ tsp (3.5g) coarse salt, ½ tsp (1g) coarse black pepper and 1 tsp (3g) garlic powder.

Bake for 15 minutes or until brown and crisp.

Prepare the dipping sauce by adding 120g of cottage cheese and 2 (30g) chopped spring onions into a small bowl (Add some extra garlic powder if you are brave)

Serve the potatoes with your favourite festive protein and salad dish - enjoy!

Garlic Crushed Air Fryer Potatoes

If you were thinking of bringing a boring traditional ice-berg lettuce salad to your festive feast - THINK AGAIN!!

Here is a simple yet snazzy looking low cal salad that is going to have your people going back for seconds! 

You can also make this baby for an easy mid-week lunch meal - add some chicken and this is a sensational dish all on its own!

SHOP now and share with the lady on salad duty 😝

Ingredients:

500g Pumpkin 
1 Tbsp (21g) Honey 
2 tsp (8g) Cinnamon
2 Cups (60g) Baby Spinach 
1 Cup (80g) Rocket
100g Fat Free Feta 
100g Roasted Pickled Peppers
10g Chives
1 tsp (7g) salt
1 tsp (2g) pepper
30ml Balsamic Glaze

Pumpkin 500g

Seasonal Honey 375g

Baby Spinach 200g

Solo Leaf Fresh Wild Rocket 80g

Fat Free & kJ Controlled South African Feta Cheese 300g

Roasted Red Peppers in Brine 340g

Fresh Chives 20g

Italian Style Balsamic Reduction 150ml

Steam 500g pumpkin in the microwave/ until tender

Once soft, season the pumpkin with ½ tsp (3.5g) salt, ½ tsp (1g) pepper, 2 tsp (8g) cinnamon & drizzle over 1 tbsp (21g) honey.

Pop the pumpkin into an airfryer (or oven) on 200 degrees for 15 minutes.

Get a pretty salad bowl or plate - add 2 cups (60g) baby spinach 1 cup (80g) Rocket.

 Add 100g chopped feta, 10g chopped chives and and 100g chopped roasted pickled peppers.

Once the pumpkin is golden and crisp - add to the salad

Pour over 30ml  balsamic glaze and season with ½ tsp (3.5g) salt, ½ tsp (1g) pepper - enjoy!

Honey Roasted Pumpkin & Feta Salad

Coming in hot with our first Christmas recipe and it's getting fancy and festive real fast up in here 😝

This pretty thang is a twist on a classic G&amp;T! This is one of my fave low cal drinks year round! We're levelling it up with a few additions and some festive garnishes which no gin can go without!

SAVE the recipe and try 'em out at your next family shindig! 


Combine 1 tot of Gin, 50ml of Grapefruit and 1 Sugar free tonic into a glass with ice.

Garnish with a grapefruit slice & rosemary sprig.

Angelique Daubermann

@the_lean_girl