Hi all, I no longer do Tony Ferguson so I will not be contributing to this blog anymore (since my new diet is pretty much the opposite of TF)

I will leave the blog up for you all to enjoy though, since I've had so many lovely comments and emails about it :)

I am now doing the Biggest Loser Club diet, which instead of watching carbs, is about watching fat and calories. It suits me a lot better than TF since it's more balanced. I found it a bit confusing to begin with, since I've spent so long having high protein and no carbs, and now I can have carbs and have to lower my protein!

I am feeling fantastic and so far have lost 2 kilos!

Hopefully I find my weight loss success on it - I'll keep you posted.

Goodluck to all of you on your weight loss journey!

Pumpkin Scone

Ingredients:
1 sachet of TF Pumpkin Soup
1/4 teaspoon Baking Powder
1 tablespoon of Simply Fibre
3 Tablespoons of Water

Method:
Combine dry ingredients and mix until even.
Add 3 tablespoons of water (cold or room temperature) and mix until it is a dough-like consistensy.
Line a oven tray with foil and spray with extra virgin olive oil.
Add mix and flattern out to desired size and thickness
Spray dough mixture with oil.
Cook for 15 - 20 minutes at 180 degrees.
When cooked, remove and let cool slightly.
ENJOY!
Once cooked it has the consistency of a soft, yet crunchy biscuit... have yet to make a 'scone like shape', but feel free to try it out and let me know!


NOTE: This counts as your 1 shake/soup meal replacement for the day - it's filling and lovely with a scrape of light philly (pity we can't have butter and vegemite or jam and cream!)

Chicken Biscuit

Ingredients:

1 sachet of TF Mushroom Soup

1 cube of Chicken Stock

1/4 teaspoon Baking Powder

1 tablespoon of Simply Fibre

3 Tablespoons of Water

Method:

Combine dry ingredients and mix until even.

Add 3 tablespoons of water (cold or room temperature) and mix until it is a dough-like consistensy.

Line a oven tray with foil and spray with extra virgin olive oil.

Add mix and flattern out to desired size and thickness (a little tricky as it's sticky)

Spray dough mixture with oil.

Cook for 15 - 20 minutes at 180 degrees.

When cooked, remove and let cool slightly.

ENJOY!

Once cooked it has the consistency of a soft, yet crunchy biscuit

When I get to TF next, I'll grab a pumpkin soup sachet and try making a pumpkin scone type think...

You could use the chicken soup mix too I'm sure, but I only had a sachet of mushroom soup in the house.

Anyone got a clever name for this?? post in the comments section!

NOTE: This counts as your 1 shake/soup meal replacement for the day

Baked Zucchini Chips

Ingredients:

1 Large Zucchini

1 cube of Chicken Stock (or allowed seasoning of your choice)

Extra Virgin Olive Oil Spray

Method:

Line a baking tray with alfoil, lightly spray with oil

Peel Zucchini (optional - you may wish to leave the skin on) and cut into 'circles' about ....mm thick

Place on tray (don't overlay or crowd, just sit them nicely side by side)

Crumble Chicken Stock cube and sprinkle over zucchini

Give them a light spray of oil (optional - I haven't tried it without yet)

Bake in oven on 200 - 220 degrees for approx 30 minutes. They should be slightly crispy, but you may prefer them soft.

(I will try different ways and give you the perfect fool-proof recipe when I can)

You shouldn't need to salt these as the chicken stock gives them a nice flavour (like chicken salt)

I will try these cut into 'chips' too when I get a chance

Makes a great snack, helps you 'up' your vegie intake, or can be a nice side dish to a salad.

The great thing about these as apposed to eggplant chips is - they don't have that bitter taste and they don't stick to the pan!

Bread / Pizza Base !

Easy to prepare & Cook, just takes a long time (about an hour)
Also, if you have this, be prepared to cut down your protein for the day - it is very filling though)

Ingredients:

3 cups mashed cauliflower (don't worry about putting it through the blender)
2 level tablespoons of simply fibre
1 egg white
1/4 cup of water (not needed if cauliflower is quite watery, but I find it helps bulk up the simply fibre)

Method:

Add simply fibre to the cauliflower, mix until combined
Add egg white to the mix, and stir until combined
Add water to the mix and stir until combined. (optional)

Line a baking tray with alfoil and lightly spray with extra virgin olive oil.
Add mxture and spread out to desired shape (circle, square...whatever)
Try to keep it at a thickness of approx 3/4 of a centimetre (not too thin like a crepe, not too thick like a normal pizza)
Place in oven at 180 degrees and cook for an hour (flip over halfway during cooking so it cooks both sides and makes it firm - so about 1/2 hr each side)

Very simple! You could use it as a bread, when I first tried it I put my guacamole on it and it was delish! Also lovely for a salad sandwich... You could also use it as a pizza base.

You can also make this into a Naan bread if you're having an indian meal. Add some garlic & coriander before cooking.

Mashies!!!

Ingredients:

2 heaped teaspoons of simply fibre

1/2 teaspoon garlic powder

1/4 teaspoon pepper

1 - 1 1/2 teaspoon all purpose seasoning

1/4 - 1/2 chicken stock cube

1 cup of notatoes (approx)

Method:

Mix spices & simply fibre together

Get 'blobs' of notatoes and roll/shape into a ball

Roll notatoe ball in mixture until evenly coated

Spray an alfoil covered oven tray with extra virgin olive oil

Place notatoe balls on tray

Cook for approx 20 - 30 mins at 200 degrees

There you go.... MASHIES!!!!

Spinach & Ricotta stuffed Chicken Breast

Ingredients:

1 pack of Coles 'Spinach & Ricotta stuffed Chicken'
1 sachet of "Maggi 'saucy partners, creamy mustard sauce for chicken'"
2 serves of notatoes
Brocoli
Asparagus (fresh)
Carrots


I had this for dinner tonight, and it was so yummy! (This is one of my fave meals)

Make sure you trim your protein serve down to your required size (generally 120g for females)

Italian Chicken Scallopini

Italian Chicken Scallopini

serves 1 female & 1 male

Ingredients:

1 jar of 'Leggo's Chicken Scallopini' simmer sauce
340g Chicken Breast
Mushrooms
1 bag of thai style frozen veiges

Method:

Cut up chicken into cubes or strips
Cook in fry pay until browned, using either olive oil or spray.
Set chicken aside & add bag of frozen vegies. Cook until soft & add mushrooms.
Add Simmer Sauce to fry pan and simmer for 5 minutes, stirring occationally.

That's it! Very simple, and a lovely meal.

Per 100g, the sauce has 428kj, 2.6g protein, 7.2g Total fat, 5.9g TOTAL Carbs & 2.8g sugars.

Forgot to take a picture of the meal, but I will definatly be having it again soon, so I'll take a picture next time!

Jelly Snakes

Ingredients:

1 Packet of Diet jelly (any flavour)
3 teaspoons of gelatine
1/2 cup of boiling water

Method:

Disolve the jelly crystals and gelatine in the 1/2 cup of boiling water.

Pour into a flat bottomed container and allow to set. (don't put it in the fridge)

Once Set pull out and cut into long strips.

Yum! Jelly Snakes!

Thanks to Cindyloo81 for this recipe!!

Notatoes / Fauxtatoes

Miss your Mashed Potatoes ??


Look no further! This is the recipe to the TF famous Notatoes


Ingredients:

1 large Cauliflower, cut into florrets
2 -3 Tbs Light Philli / Ricotta / Cottage Cheese (your choice)



Method: (there are many ways to make these, but this is my way)


Steam (or boil) Cauliflower florrets. Drain. Mash up a bit, then add the philli and mash again.
Add to blender & blend until smooth.

NOTES:

1) You could add spices or garlic to this if you like.

2) I used to make notatoes, but mash them because I didn't have a blender. It is seriously worth it to buy yourself a blender if you don't already own one. It makes them so smooth & creamy.

If you love your potatos, you owe it to yourself to get a blender - I can't stress this enough!!

Coles Chili & Lemongrass Chicken

This isn't a recipe as such, but it is an easy, TF friendly meal. I had this for dinner tonight, as I was SO full and satisfied afterwards!

What you'll need: (serves 1 females & 1 male)

1 x Packet of Coles Chili & lemongrass Chicken

1 x Notatoes

Approved Vegies of choice (we had brocoili & carrots)

1 xMcCormicks Creamy Cheese Sauce Sachet (optional)

(The notatoes recipe is located on this recipe blog)

How to use this site:

It's quite simple. If you are looking for particular recipes (say for example containing chicken) you'll find a list of 'labels' under each meal. If you click on a certain label, it will take you to a page containing all recipes that are related to that ingredient.

You'll find the label "get those veggies down", which shows you delish ways to get your 3 cups (+) of veggies down (because you can only each so many plain salads!)

I will also post pictures of meals I have personally made. You'll also find the label 'I made it' on meals I have tried myself.

I will let you know now, I don't eat onion, lamb or pork (but I do eat ham). However, I will include recipes that have these ingredients, but I will most likely have tried the meal using either chicken, beef or veal.

Thanks for looking and I'm hopeing this site will be running smoothly within a fortnight!

(And a BIG thanks to Mallyflea!!! She is a TF Pro and a lovely person! You''ll see her recipe site located in the right hand sidebar - check it out!)

Guacamole

Guacamole

Serves 1

Ingredients:

1/2 Avocado

Grounded Chillies

1/2 garlic clove, crushed

1/2 tablespoon of lemon juice

optional spices, your choice (ei all purpose seasoning)

optional 1/2 - 1 teaspoon light philli (makes it creamy)

Method:

Mash Avocado with a fork. Add garlic, chili, spices, philli & lemon juice & stir.

Serve with celery sticks or your choice of favorite (allowed) vegies!

Creamy Mustard Chicken

Creamy Chicken Curry

serves 1 female & 1 male

Ingredients:

1x Jar of Chicken Tonight - Creamy Mushroom
Garlic
Seeded Mustard or Mustard Powder
1-2 Tbs Curry Powder
3 teaspoons all Purpose Seasoning
2 Tbs Worcestershire sauce or soysauce
2 Tbs Powdered or Crushed Vegetable Stock (do not add water)
1/2 bag frozen veg and/or a heap of mushrooms
340g skinless chicken breast (120g female, 220g male)

Method:

Slice chicken into strips or cubes.
Lightly coat a non-stick frying pan using extra virgin olice oil.
Add desired amount of garlic & 1 tablespoon of seeded/powdered mustard, stir. (make sure chicken is coated in mix)

When the chicken is cooked add the jar of Creamy Mushroom.
Add mushrooms & simmer for approx 5 minutes.

Meanwhile, put your vegies in hot water, and put in microwave for 5 mins or until cooked.
Drain and add to simmering pan.

Next, add:
1 tablespoon of curry powder (or to taste), 3 teaspoons all Purpose Seasoning, 2 tablespoons of Vegetable Stock, 2 tablespoons of worcestershire sauce/soy sauce and mix through.

(For those on TF program only take the sauce that sticks to the chicken and veg, dont take any extra sauce)

Thanks to Kinopio for this recipe!

NOTE:

If you want to be very careful with how much sauce you have, you can remove your chicken and vegies, then make the sauce & spoon desired amount on to meal.

Spicy Lemon & Lime Fish (or Chicken)

Spicy Lemon-Lime Fish
Serves 1

Ingredients:

120g (female) or 220g (male) of your favourite white fish (I usually use Basa)
Lime Juice (fresh or bottled)
1/2 Lemon (sliced into circles)
Cajun spices
Thai spices


Method: I will post pictures the next time I make it)

Lay fish on a rectangle of alfoil
Squeeze lime juice onto one side of the fish & then add spices (I like to use alot, but it's upto you).

Turn fish over and repeat on other side. add lemon slices then wrap fish in alfoil like a parcel (refer to picture)

Put fish onto an over tray and into a preheated over at about 180c and cook for approx 20 minutes (depending on the thickness of fish)

Simple! AND Cheap!

This is SUCH an easy meal, and it is probably my favourite way to cook fish (I use to have this before TF)

Serve with your favorite steamed vegies or a salad.

If you're a fan of the eggplant chips, they would make a great "fish & chips" meal.


NOTES:

Alternatively you could use lemon juice and lime slices, or just have lime or lemon.

Chicken would probably also go well with this recipe, I haven't tried it yet though.

I'll be making a heap of meals this week and taking photos, so please check back regularly!

These are some of meals I'm planning to make this fortnight:

- Moroccan Chicken (a favorite of mine)
- Asian Chicken Dumpling Soup
- Chilli, Lime & Herbed Veal Strips
- Mini Quiches
- Curried Chicken (I'm not a fan of sausages)
- Lemon Chicken
- Moroccan & Piri Piri Rissoles
- Mock Shepherd's Pie
- Curry Vegie Patties (some with Tuna, some without... I'm going to try freezing them & see how they turn out)

- Tuna Burger Patties (my own recipe, except I use to make them with Sweet Potato. I'll let you know how they turn out using Cauliflower... and possibly some simply fibre to hold them together better)

And I found a lovely spinach & ricotta stuffed Roast Chicken, so I'll get the details of them & get back to you.

I'll also be attempting the must talked about TF shake muffins & biscuits!!! Wish me luck!


I re-start the TF program on Monday. Long story short, I had to go off it a while (not for medical reasons, nothing serious) but I DID get a little bored with it last time. That's a big reason I started this blog, because I know I'm not the only one who gets sick of eating the same old meals!

Morrocan Chicken

Morrocan Chicken with Mushroom & Red Capsicum

serves 1 female & 1 male

Ingredients:

340g Skinless Chicken Breast (120 grams for Females & 220 grams for Males)

Little tub or sachet of Tomato Paste. I used "Ardmona Original pizza sauce" (it has 4.4g of total carbs per 100g)

Moroccan Seasoning

Your favourite veggies (Mushrooms and Capsicum compliment the flavours well)

Method:

Slice up the skinless chicken breast into strips.

Sprinkle the Moroccan seasoning onto the chicken strips.

Spread the tomato paste on the top of the chick strips and sprinkle Moroccan seasoning again.

Wrap in Foil, like a parcel. (I like to wrap my serve and my partners serve separately so I know I am eating the right amount.)

Place in the oven on 200 degrees for about 20 minutes.

While that’s cooking, get a frypan and lightly coat with olive oil spray. add minced or crushed garlic (i used 1 heaped teaspoon), then add chunks of capsicum. Halfway through cooking the capsicum add mushroom chunks and morrocan spices and stir.

I found that these veggies complement the chicken really well, but any veggies will taste good.

And I usually have a lot of mushrooms; they are quite filling and a tasty way to have your three cups of veggies.

Can serve with a side salad if you are very hungry.

Thanks to TF Member Whittiggs for this Recipe

Asian Chicken Dumpling Soup

Asian Chicken Dumpling Soup

serves: 1 female & 1 male

Ingredients:

1/2 litre (2 cups) Water
1/2 litre of chicken stock
1 tablespoons lite soy sauce (approx 6.8g total carbs per 100g)
1/2 tablespoon lime juice
1/2 tablespoon fish sauce
1/4 - 1/2 of cabbage or choy sum
10cm stick of lemongrass (chopped finely)
2 small red chillies (sliced thinly)
4cm piece of ginger (sliced thinly)
basil optional.


Chicken Dumpling Ingredients:

Approx 340g Chicken or Turkey Mince (120g female, 220g male)
1 Tablespoon of finely chopped coriander
2 cloves of garlic (crushed)


Method:

1. Combine the water, stock, lemon grass, ginger, chilli & soy sauce in a large saucepan: bring to a boil. Reduce heat: simmer, uncovered, for about 5 minutes.

2. Meanwhile make chicken dumplings: Using hand, combine uncooked mince, coriander and garlic in a bowl. Using hands, roll level tablespoons of the mixture into balls.

3. Add uncooked chicken dumplings to simmering broth; simmer, covered, about 5 minutes or until dumplings are cooked through.

4. Add juice, fish sauce, choy sum or chopped cabbage to broth; cook, uncovered, about 2 minutes or until cabbage/choy sum just wilts. Stir in additional coriander just before serving if desired.

NOTES:

1. Makes Approx 8 Dumpling for female serve & 12 Dumplings for male serve.

2. You could also add onion and/or bean thread noodles to the broth.

3. You could also try substituting the chicken mince for beef mince & the chicken stock for beef stock. Not sure about those who eat tofu, maybe one of you could try it and get back to me!

EDIT: Per Serving: (I need to look into this further, so don't quote me on it!)

Carb: 4.3g
Total Fat: 9.4g (2.9g saturated fat)
848kj (202 cal)
Protein: ???

Chilli, Lime & Herbed Beef Strips

Chilli, Lime and Herbed Beef Strips

Serves 2 - 1 female & 1 male

Ingredients:

Lemongrass
2 red chillies (finely diced)
1 - 2 crushed garlic cloves
corriander
basil
ginger (optional)
1/4 -1/2 Cabbage
1/8 cup (extra virgin) olive oil
1/8 cup of lime juice
1 x 120g beef/veal/chicken strips (per female)
1 x 220g beef/veal/chicken strips (per male)
(340g of beef or veal in total)


Method:

Combine the garlic, basil, coriander, lemongrass, chili and ginger and mix into a paste until combined.
Add the olive oil and lime juice.
Add uncooked beef strips and stir to coat.
Cover and refrigerate for 30 minutes (or 2 hrs if time permits).

Slice Cabbage into strips and boil until cooked.
Preheat a frying pan on high heat.
Add the marinated beef/veal mix to the pan.
Cook until the meat is cooked through.
Serve the Beef/Veal strips on top of Cabbage.


NOTES:

The cabbage makes a no-carb option instead of rice or pasta.


You could use whatever meat you like really: Chicken, Beef, Veal, Prawns (Maybe ever Lamb or Pork - not sure, I don't eat either, but you might like it)

Chicken Caesar Salad

Chicken Caesar Salad
serves 1

Ingredients:

65g (female) or 165g (male) Chicken Breast
1 small Boiled Egg (55g), sliced in quarters
Lettuce
1 tablespoon Paul Newman's Creamy Caesar Dressing
Vegetables (such as cucumber, celery, mushrooms...)
4 Black Olives, cut into halfs



Method:

Combine Ingredients and pour 1 Tablespoon of dressing over Salad! Simple!
I find this goes well with the Curried Veggie Patties served on the side.



NOTES:

If you do not wish to have egg, have 120g (females) or 220g (males) of Chicken.

You could also have eggs and no chicken if you don't like meat.

Curried Vegetable Patties

Curried Vegetable Patties (with or without Tuna/Salmon)

NOTE: This is how I make them, there are other methods on the TF forum.

Ingredients:

Vegies of your choice, I used:

1 finely diced capsicum (optional - I found it adds too much liquid)
1/2 - 3/4 finely diced cabbage
2 grated zucchini
6 finely diced mushrooms
1 carrot (optional if you haven't had your 3 serves for the week)
1 lot of Notatoes or Mashed/Blended/Puree Cauliflower
1 - 2 egg whites (optional)

1 Vegetable Stock cube (Optional) OR
1 Tablespoon of Curry Powder (Optional)

OPTIONAL: (depending whether you want to use your daily protein serve or not)

120g of Tuna or Salmon (Females) and/or 220g of Tuna or Salmon (males)

Method:

Place Vegies in a food processor to dice & slice.

Add notatoes to mix, add curry powder & combine.

Cover an oven tray in alfoil and lightly spray. Place a non-stick egg ring on the tray and fill it with mixture, making sure to make patties firm.
Remove egg ring and repeat until mixture is used.
Place in preheated oven at about 200c. Depending on your oven these can take between 40mins to an hour. Turn over half way through cooking.

I found that they don't harden that well, so I cooked them on a sandwich press.

You could add tuna or salmon to the mixture before cooking to get your protein serve for the day, otherwise you can eat these whenever you like to get your desired amount of vegetables (as long as you watch your carrot intake!)

If you're not adding any protein to these they are great for your lunch with a shake or make a great substitute for salad with your dinner.

Allowed Foods

*EDIT*


Vegetables: unlimited amounts unless otherwise stated

Alfalfa, Asparagus, Beans, Broccoli, Brussel Sprouts, Celery, Cabbage, Capsicum, Cauliflower, Cucumber, Eggplant, Lettuce, Lettuce, Leeks, Mung Beans, Mushrooms, Onions, Radish, Snow Peas, Spinach, Spring Onions, Squash, Tomato, Watercress, Zucchini

Carrots - only allowed 3 times per week
Avocado 1/4 - 1/2 per day daily limit.
Olives - 4 or 5 daily (only a few times per week?)


Fruits:




Sauces & Condiments:




Herbs & Spices:




Protein: 120g daily for Females, 220g daily for Males

Chicken Breast
Lean Steak
Lamb
Veal
Pork
Fish
Lean Ham
Turkey
Tuna or Salmon (in water or brine, NOT oil)
Seafood: Prawns, Crab, Oysters etc
Two medium eggs (no more than three times a week)
200g plain low fat cottage cheese or ricotta

The Plan

The TF Rules: (Suggested Daily Plan)

Two sachets of Tony Ferguson's Meal Replacement Formula and one piece of palm-sized protein (approx. 90-120g - females, approx 200 - 220g - males)

Two litres of water

MINIMUM of Three cups of vegetables (cooked or uncooked) per day.

Two pieces of low GI fruit - refer to list.

Simply Fibre added to your shake once a day or mixed into water or diet cordial.

Simply Balanced vitamins

Coffee, Diet Coke & Pepsi MUST be decaffinated.

Introduction

I thought I'd start an online recipe book for those following a low carb diet, specifically those on the TONY FERGUSON diet.

However, these recipes can be for anyone looking to eat healthy - those not on the low-carb diet can add rice or pasta if desired.

I am quite happy to receive feedback, recipe ideas, and anything you can think of!


Some of the recipes listed are from the TF Website and forums. But I have converted them into easy to follow and understand instructions. I try to make all recipes by the TF guidelines, however if I do make a mistake with any rules/ingredients etc, please contact me and let me know!

I've noticed most people on the site are women with husbands/partners, so my recipes generally serve two people (1 female & 1 male).


I want to thank everyone who has come up with recipes and ideas! You're a bunch of creative little carb-smart cookies!

I generally try to get permission before posting a recipe (if I know who created it)

I hope that this site will help those who are new to TF and those who are bored of the same old meals and looking for new ideas!