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Some new meal ideas

Hi there fellow schallengers

I have found some nice recipes to share:

  1. Gem Squash Souffle

+-135g Gem Squash (with skin and seeds)

1 whole egg

1 egg white

1 clove garlic (I just used garlic salt instead)

1/2 cracker bread (crushed)

1 pinch dried thyme

1 pinch paprika (to garnish)

salt and pepper


  • Boil or steam the gem squash until cooked and leave to cool
  • Prepare the soufflé ramekin by spraying very well with non-stick cooking spray. Dust with the crackerbread. Refrigerate until use.
  • Preheat the oven to 200C.
  • Separate the eggs. Whisk the egg yolk. Remove the seeds from the gem squash and puree. Leave to cool completely (I put mine in the freezer for a few minutes).
  • Combine the gem squash, egg yolk, garlic and herbs. Mix well to get an even, smooth texture.
  • Whisk the egg whites until a stiff peak stage. Using a metal spoon, gently fold the egg whites into the gem squash mixture.
  • Fill the ramekins with the mixture (I managed to get two ramekins from the mixture).
  • Put the soufflé into the oven and immediately lower the temperature to 180C. Bake for 15 – 20 minutes until it starts to brown. Do not open the oven door during cooking.
  • Garnish with paprika or a fresh sprig of thyme.
  • Serve immediately

(Source: Slender Wonder recipe book)

You could also try and make a cauliflower souffle instead of gem squash and steam and mash the cauliflower. I am sure broccoli would possibly work as well.

2. Omelette

50g baby spinach

10 g onions or spring onions

30g baby marrows grated

1/4 chili seeded and diced

1 Egg (separated)

1 Egg white

Salt and pepper

30g tomatoes, freshly sliced

  • Arrange the spinach on a serving plate.
  • Apply non-stick cooking spray to a non-stick frying pan.
  • Fry the onion until it starts to soften (I usually add some water as well).
  • Add the baby marrows and fry until the mixture softens.
  • Add the chili and cook until all the vegetables are done.
  • Whisk the egg whites until soft peak stage.
  • Season egg yolk with salt and pepper.
  • Apply non-stick cooking spray to another non-stick frying pan and heat to between low and medium (I usually use the same pan that I have quickly washed)
  • Gently mix the egg yolk and egg whites and cook until set underneath and a thin layer of uncooked egg on the top.
  • Spread vegetable mix over the entire egg mixture.
  • Once cooked, fold the omelette over.
  • Place on top of the baby spinach and serve with fresh tomato slices.

You could basically use any of the allowed veggies in your omelette, I have made a mix of tomatoes and baby marrows as well and then served with a few leaves of rocket (i.e. used more veggies in the omelette).

(Source: Slender Wonder recipe book)

3. Apple Crumble

This is quite a nice recipe if you feel like a dessert and have saved your fruit and starch portion for the day

1 Apple

2 Provitas (crumbed)

1/2 teaspoon cinnamon


  • Peel the apple and cut the peel into very small pieces. I usually take the peel along with the provitas and cinnamon and sweetener and mix it in my small food processor.
  • Dice the apple in small blocks and place it in an over proof dish or ramekin.
  • Add 1 tablespoon of water of Sprite Zero
  • Microwave the apple for 1 minute on high (I did it for 1 minute and then another minute – check how soft you want the apple)
  • Place the crumb mixture on top of the apple
  • Place in a medium oven (170C) for 15 to 20 minutes

(Source: Slender Wonder website)


Some other ideas:

  • I am thinking of trying to make a frozen yoghurt lolly with peach. I usually make lollies for my daughter with full cream yoghurt and mango or other fruit which I blend and then freeze. Will see if it works with the fat free yoghurt. You could maybe even make a type of frozen yoghurt ice-cream if you don’t use moulds.
  • One of my new favourite meals is baby marrow spaghetti (about 100grams) that I steam and then add tomato sauce (I saw a recipe with tomatoes and onions and basil where you can make enough for a few portions or if I am in a rush, I use a table spoon of the Woolworths Basil and Tomato pasta sauce). I then add salt and freshly ground black pepper and some chili if I feel like it. You could also convert this into a main meal by adding your portion of feta as protein for the day. I usually then take a peach and dice it into blocks and add my allowance of fat free yoghurt and a little bit of cinnamon on top.






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    Nicky Bester
    February 19th 2018

    Thank You! Going to try the soufle and that apple pie!! Yum!

    Jackie Houston
    February 19th 2018

    Wow, great recipes – well done


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