Archive for the ‘Fitness & Nutrition’ Category

Superfood Breakfast

Love museli but are unsure of the extras added to store bought?  Why not make your own?  Use this simple recipe and mix with your favourite fruits … you’ll be spoilt for choice!

On the Table in just 5 mins

SERVES: 1

INGREDIENTS:

120 grams wholegrain rolled oats
5 grams dried cranberries
5 grams dried apricots
5 grams sultanas
5 grams cereal, soy flakes
225 grams greek low fat yogurt
1 pump, cooking oil spray

METHOD:

1. Heat the pan over a medium heat, spray two bursts of the cooking oil spray then add the oats and soy flakes, and cook 45 seconds stirring all the time to begin toasting the oats.
2. Add the mixed dried fruits and stir continuously for another minute to heat through.
3. Serve hot or cold, scattered, sprinkled or stirred into Greek yogurt.

Alternative serving suggestion: Make into hot fruit porridge by mixing 1 portion of Superfood Breakfast with 100mls water:

• Microwave: pour into a bowl and microwave on high power for 2 minutes, stirring after 1 minute. Stand 1 minute, pour into a dish and enjoy with Greek yogurt.
• Hob: pour into a saucepan and cook over medium heat stirring continuously till thick and creamy. Pour into a dish and enjoy with Greek yogurt.

Chefs suggestion:

• This recipe can be prepared the day before or made in bulk in advance to store in an airtight container in a cool dark place for up to 2 weeks.
• Take a bag of Superfood Breakfast with you to work or on picnics as a quick nutritional meal with a tub of Greek yogurt.

Aromatic Chicken and Lemongrass Soup

Dreaming of comfort after the grey, wet days?  Perk yourself up with an enticing smelling warm soup that will make your tastebuds zing!  Best of all?  Throw it together in twelve minutes and you’ll only use the one pan – a great meal & no washing up …. Bingo!

SERVES: 1

INGREDIENTS:

150 grams skinless chicken breast fillets
50 grams bok choy
15 grams snow peas
½ spring onion
375 mls liquid chicken stock
2 sprigs fresh coriander
1 tsp lemon grass, sliced in water
5 mls tamari (wheat-free soy sauce)
5 grams fish sauce (nam pla)
¼ fresh red chilli
10 mls bottled lime juice
1 tsp crushed ginger
½ kaffir lime leaf

METHOD:

1. Add the chicken stock, ginger, lemongrass, kaffir lime leaves and garlic to a saucepan and bring to the boil.
2. Turn heat down to simmer.
3. Finely slice the chicken breast and add to the saucepan with the remaining ingredients except snow pea shoots. Return to the boil and ensure chicken is cooked through and no longer pink in the centre.
4. Remove from heat and stir in snow pea shoots; serve immediately.

This weeks recipe is completed in just four easy steps.  Best of all you can change the ingredients to suit your taste – just add a few of your favourite veges and heh presto, a great dish for dinner, lunch or even to take to a BBQ.  Who doesn’t love a frittata?

Serves: 1

Ingredients:

150 grams pumpkin
½ medium zucchini
¼ large red capsicum
½ small brown onion
2 large eggs
1 large egg white
1 tbsp grated parmesan cheese
1 pinch black pepper
¼ tsp dried mixed herbs
cooking oil spray

Method:

1. Peel and dice pumpkin into 2cm/1″ squares. Slice onion very finely. Spray a pie plate or tin with a little oil to prevent sticking.
2. Place pumpkin and onion in a layer over the base. Cover with foil and bake in a moderate over for 30 minutes or until just soft (alternatively you can stir-fry these for 2-3 minutes in a non-stick pan).
3. Slice the capsicum into thin strips and slice the zucchini into thin rounds; arrange over the pumpkin. Beat eggs and egg white lightly and pour over vegetables. Season with the pepper and herbs, sprinkle cheese over.
4. Bake uncovered for 20-25 minutes or until just set (shake it gently to see if it still “wobbles” a little – a little “wobble” is ideal). Allow to cool for 5 minutes before serving.

Italian Chicken Napoli

This weeks recipe is an Italian classic, full of flavour and it tastes fabulous!  To the table in just 15 minutes and its made with staple ingredients you’ll have ready in the pantry.   Very easy, no fuss and of course, healthy!

Serves: 1

Ingredients:

120 grams chicken breast fillets, skinless and boneless

½ tbp grated parmesan cheese

20 grams baby spinach leaves

60 grams fettucine, fresh tri-color

30 mls fat free italian dressing

jar tomato pasta sauce

Method:

1. Place the Italian dressing into a zip-lock bag with the chicken breast and marinate in the fridge for 30 minutes (if you have time, if not simply coat the breast with the dressing using a brush).
2. Pre-heat a sandwich grill to medium-high and fill a medium saucepan with water and bring to the boil over high heat.
3. Place the chicken breast in the sandwich grill and cook for approximately 6-8 minutes or until cooked through.
4. Meanwhile, place the fettucine into the boiling water and heat the pasta sauce in small pan. Both should be ready in approximately 2-3 minutes.
5. Rinse the spinach leaves and transfer to a serving plate and top with fettucine.
6. Place the chicken breast on top of the fettucine, drizzle with the pasta sauce and sprinkle with parmesan cheese.

Feta Stuffed Capsicums

This weeks recipe is a vegetarian delight.  While you need to invest a little time with this dish, use your kitchen time to chill and once its done you’ll savour the the fresh flavour.  This is a great recipe to eat cold at a picnic, bring as a side dish to a BBQ or simply enjoy on its own.  Yum!

Serves: 1

Ingredients:

2 large red capsicums (approx 160g each)
15 grams frozen sweet corn kernels
25 grams bulgur wheat
40 grams reduced fat feta cheese
30 grams reduced fat cheddar cheese
2 inches cucumber
½ medium red dessert apples (approx 138g each)
2 spring onions (approx 15g each)
1 tsp minced garlic
10 grams granulated vegetable stock
pinch black pepper
pinch sea salt
5 mls bottled lemon juice

Instructions :

1. Preheat the oven to 180°C/350°F/Gas Mark 4.
2. Put the bulgur wheat in a bowl, cover with boiling water, add the stock and stir to dissolve; let stand for 30 minutes (until the grains are puffed and swollen). When ready, drain the bulgur wheat and, if necessary, fluff with a fork to separate the grains.
3. Meanwhile, cut the capsicums in half lengthways, scrape out the centre and discard the seeds and membranes. Leave the stalk, which will help hold the pepper in shape.
4. Chop the apple and place in a bowl with the lemon juice and mix lightly.
5. Finely dice the cucumber and spring onions; add to apple along with the remaining ingredients (except for the Cheddar cheese) and the drained bulgur wheat. Season with sea salt and freshly ground black pepper and mix well.
6. Place the peppers on individual pieces of tin foil on a roasting tray, stuff with the filling and sprinkle over the reduced fat cheddar cheese.
7. Wrap each one tightly in tin foil and cook in the preheated oven for 20-25 minutes or until the filling is piping hot and the cheese is melted.
8. Season well with sea salt and freshly ground black pepper, place onto a serving plate and eat immediately.

Chef’s suggestions:

• Serve with a large crisp, green salad and a drizzle of balsamic vinegar.

Fish en Papilotte

Want to impress in 30 mins or less?  Try your hand at this French feast,  it sounds fancy but really its a cannot fail, super easy recipe …. you’ll be sure to earn yourself a Michelin star or two!

SERVES: 1

INGREDIENTS:

125 grams snapper
5 small cherry tomatoes
25 grams fine green beans
½ small carrot
1 shallot (approx 10g)
½ tsp minced garlic
15 mls bottled lemon juice
15 mls tamari (wheat-free soy sauce)
½ tsp crushed bottled ginger
Chopped chilli (to own taste)

METHOD

1. Place each serving of Fish onto the centre of a large square of alfoil/ baking paper.
2. Finely slice the shallots and cover the fish with a thin layer. Halve the cherry tomatoes and place face down over shallots.
3. Peel carrots and slice length ways and place along one side of the fish. Top and tail the green beans and place along the other side of the fish.
4. In a separate container mix the lemon juice, tamari sauce, chilli (chopped), ginger and crushed garlic thoroughly and then pour this over fish fillets.
5. Bake in a pre-warmed oven at 200C for approximately 20 minutes or until fish is cooked through and can be easily flaked.

Whether you’re vegetarian or meat eater this sensational stir fry will tick all the right boxes when you need a quick yet healthy dinner.  Full of flavour, it’ll definitely hit the spot.  Why not increase the ingredients slightly to have some left over for a light lunch?

SERVES: 1

INGREDIENTS:
125 grams skinless chicken breast fillets,
OR 125 grams hard tofu
130 grams asparagus spears
4 small cherry tomatoes
½ small brown onion
1 sprig fresh coriander
5 mls sesame oil
5 grams sesame seeds
2 tsp lemon grass, sliced in water
½ tsp minced garlic
1 tsp crushed bottled ginger

METHOD:

1. Slice the chicken or tofu into chunks and combine with the garlic, lemongrass, ginger and a dash of the oil in a medium bowl.
2. Trim the asparagus and cut into thirds (approx 2 inch lengths) and then boil until just tender. Rinse under cold water immediately, drain and set aside.
3. Drizzle the remaining oil in a wok and heat on high.
4. Thickly slice the onion and add to the hot wok, tossing until just soft and then remove from the wok and set aside.
5. Add the chicken or tofu and marinade to the wok and stir-fry until browned and cooked through.
6. Slice the cherry tomatoes in half and add to the wok along with the onion and asparagus; stir-fry until heated through.
7. Transfer the stir-fry to a serving place, sprinkle with the sesame seeds and extra coriander for garnish.

Two-Bean Tofu Tomato Salad

“Summer time …. and the living is easy” – the sun is finally shining and lets face it, no one wants to be tied to the kitchen when you could be out and having fun.  This week we’ve got a summer salad to which  you can add your own twist.  Best of all?  It’ll take just 5 minutes … we think healthy food really should be living easy.

Serves : 1

Ingredients:

150 grams silken tofu

100 grams tinned red kidney beans (drained weight)

50 grams tinned butter beans (drained weight)

8 small cherry tomatoes (approx 10g each)

2 sprigs fresh coriander

30 mls balsamic vinegar

1 pinch sea salt

1 pinch black pepper

Instructions :

1. Drain the beans, dice or crumble the tofu, chop the coriander and halve the cherry tomatoes.
2. Place all the ingredients in a bowl, pour over the Balsamic vinegar, season well with sea salt and freshly ground black pepper.
3. Transfer the salad to a serving bowl(s) and eat immediately.

Chefs suggestion:
Not a fan of tofu?  Substitute with some crumbly feta or smooth goats cheese for a different taste.

Pepper Tuna Steak on Noodle Bed

Looking for a delicious light meal thats sure to impress guests?  All you need are the ingredients and just 20 minutes – mix over a summers evening with some great company and voila – a fabulous dinner party that everyone raves about!  Enjoy!

SERVES: 1

INGREDIENTS:

125 grams blue fin tuna steak
50 grams instant noodles
½ red capsicum (large)
½ yellow capsicum (large)
3 mls canola oil
3 mls extra virgin olive oil
½ spring fresh coriander
¼ tsp ground coriander
pinch of black pepper
½ lime (approx 70g each)
1 ½  tsp minced garlic
10 mls tamari (wheat-free soy sauce)
¼ tsp ground cumin

METHOD:

Wipe the tuna steak or lightly rinse and pat dry with absorbent kitchen paper.
Cut the lime into quarters; put aside one quarter (per serving) and then add the zest and juice of the remaining lime into a small bowl and mix together with the olive oil, ground cumin, ground coriander, fresh coriander (chopped), freshly ground black pepper and half the garlic to make a paste. Spread the paste thinly on both sides of the tuna steak and leave for at least 10 minutes.
Meanwhile, place the noodles into a large saucepan of boiling water, return to the boil and cook for 4 minutes. Drain, rinse and reserve.

Heat a non-stick frying pan until hot and press the tuna steak into the frying pan to seal them. Lower the heat and cook for 3 minutes.

Turn the fish over and cook for a further 3-5 minutes or until cooked to personal preference. Remove from the frying pan and place in a warm oven to keep hot.

Add the canola oil to the pan with the remaining garlic; finely slice the capsciums and add to the frying pan (keeping a slice of red pepper aside per serving, for garnishing). Saute quickly until they start to soften. Add the noodles, the zest and juice from the other lime quarter, and the soy sauce. Cook for 1-2 minutes, turning regularly.

Place the noodles onto a warmed serving plate and top with the tuna steak. Garnish with red pepper.

Serve with a smile.

Power Smoothie

Back to work and think you’ve got no time for breakfast?  This Power Smoothie takes just a few minutes and will set you up for the day.  Simply blend and chill, if you’re running really late pop it in your drinks bottle for on the go goodness!

SERVES:    1

INGREDIENTS:

60 mls Orange Juice

15 grams Vanilla flavour, Whey Protein Powder

100 grams Low fat, natural bio Yoghurt

1 tbsp Oatmeal Cereal

¼ small mango

METHOD:

1. Peel the mango and chop the flesh; place the mango  flesh into an electric blender with the yogurt. Blend for half a minute or until smooth.
2. Add the remaining ingredients and blend again.
3. Transfer to a glass and add a slice of orange or other fresh fruit to garnish.

Chefs suggestion:

If you can chill the smoothie for half an hour before drinking it will taste even better and will be slightly thicker as the oatmeal thickens it up – blend & chill it before you get ready and hey presto … ready to drink!