- Print Avocado Chocolate Pie
1 cup of pitted dates – soaked for 20 minutes
2 cups of desiccated coconut
3 tablespoons agave syrup (optional) or stevia drops (approx 10 drops)
1/2 cup of coconut oil, slightly warmed so that it is liquid
10 tablespoons of raw cacao powder
2 cups of pitted dates – soaked for 20 minutes
1 tablespoon of orange zest (optional)
1 teaspoon zest of orange (optional)
1 tablespoon of desiccated coconut
Chopped walnuts or other nuts (optional)
- Blend the crust ingredients for the base and press into a 9 inch pie dish. Press down firmly and put in the fridge to set (not always necessary).
- For the filling, process thoroughly the ingredients into a smooth creamy mousse and press onto crust.
- Ready to eat….or place in the fridge for later.
- Print Baked Fish & Green Salad
- Fish of your choice
- 1 tsp ginger, 1tsp garlic,1 tsp soy sauce for each piece of fish
- 1 bunch Broccoli
- 2 x fresh tomato€™s
- 1 packet Rocket
- 1 x Avocado
- ½ cup Fresh Basil
- 2 tbsp Balsamic Vinegar
Cut broccoli in to small florets and cover with hot water for 1min + depending on how crunchy you like your vegetables. Dice tomato and avocado and chop fresh basil. Combine rocket, broccoli, tomato, avocado and basil. Drizzle with Balsamic vinegar and add chilli flakes for spice. Combine the soy, ginger and garlic and spread on the top of each piece of fish. Cook under the grill or wrap individually in foil and bake in the oven for 15 mins at 200 degrees. Serve the fish whole next to the salad or chop in to pieces and mix through.
Mix 1 tbsp of natural yoghurt with 2xtbsp of sweet chilli instead of balsamic vinegar
Serve with a cob of corn
Add 1 cup of wholemeal or spinach pasta to the salad.
Try adding fresh mango or nectarine slices
- Print BBQ Swordfish, Sweet Potato and Veggie Kebabs
- Rinse the swordfish steaks in cool water and then lightly sprinkle with salt-free lemon pepper on one side.
- Lightly oil the grill and place the steak, pepper side down on the grill for 5-6 minutes.
- Leave the steaks to cook…the less they are touched the less they will fall apart.
- Sprinkle some lemon pepper on the top side, flip and grill for another 5 minutes or until the fish flakes with a fork.
Tip: To see if they are cooked, insert the point of a sharp knife and twist. This allows you to see inside without breaking apart the fillet.
Rosemary-rubbed sweet potatoes
- Wash the sweet potatoes and cut into wedges
- Bake in an oven for 15 minutes at 200 C, skin side down on a rack
- Remove and store in a fridge uncovered until cool
Time to BBQ!!!
- Brush a little olive oil onto each sweet potato
- Pull apart some fresh rosemary and rub it into the potatoes, leaving some on the potato
- Add some ground pepper and place on the grill for 15 minutes
- Flip and continue to cook for another 10 minutes or until tender
Tip: Sprinkle on more rosemary during grilling….it smells great!
- Wash some zucchini (courgette), squash, cherry tomatoes, capsicum, small mushrooms and slices of onion.
- Cut everything but the tomatoes and mushrooms into chunks, then place the vegetables on a skewer.
- Lightly brush with olive oil and place on the grill
- Keep rotating every 3-4 minutes while lightly seasoning with pepper, until slightly charred and tender.
Tip: Wooden skewers are best to use, to avoid vegetables slipping off.
- Print Butter Bean and Parsley Soup
This soup is full of slow release energy as well as being packed full of protein, fibre and B-vitamins.
- 1 large onion
- 3 garlic cloves
- 2 x 400g tins of butter beans
- 2 large handfuls of parsley
- 1.5 litres of chicken or vegetable stock
Chop the onion and sweat in a pan, along with some olive oil and the crushed garlic cloves. Drain and rinse the butter beans and add to the pan with the stock and parsley. Allow the pan to simmer for 20 minutes or until the beans are soft. Once the beans have softened blend in a food processor or with a magi-mix. Serve with some cracked pepper on top and a hunk of wholegrain bread.
- Print Chicken and Bean Burritos
- 400g chicken breast, sliced with all skin and fat removed
- 1 can red kidney beans, rinsed and drained
- 1 onion
- 1 green capsicum
- 1 packet burrito seasoning
- 3 tomato€™s diced
- 6 lettuces leaves shredded
- Reduced fat cheese, grated
- Low fat sour cream
- Corn tortillas
Follow the directions on the burrito seasoning and add the onion just as the chicken starts to turn white. Once the chicken is cooked add the capsicum, follow with the seasoning and finally mix in the beans. Serve the chicken mixture on bread and fill with salad and sauces. Also try with out the bread. Fill your plate with lettuce and tomato, top with the chicken mixture, sprinkle with cheese, add a dollop of sour cream and salsa.
- Print Chilli Prawn Pasta
After a big training session when the hunger pains kick in I can’t wait to tuck into some pasta. Here’s a great recipe that my wife has found.She makes sure that I am getting some healthy carbohydrates by using either brown/wholemeal pasta or egg noodles. The prawns are really quick to cook as well as being a great source of protein.Give this recipe a go….It’s really easy to prepare and I’m sure you will love it!
- 30 grams peeled green prawns
- 1 can diced tomatos
- 2 cloves garlic
- 2 teaspoons chill flakes (or more if you like it hot!)
- 110g pasta or noodles
- 1/2 tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 1/4 teaspoon oregano or thyme
- 2 tablespoons parsley, shopped
- salt and peper to taste (go easy on the salt though!)
Cook pasta or noodles as directed on packaging. Heat a pan over medium heat; add olive oil, onion, garlic, chilli flakes and oregano or thyme and cook until onions are soft. Add the prawns and season with salt and pepper. Cook for 3 – 4 minutes until prawns are pink in colour. Toss pasta through the sauce and serve garnished with parsley. Serves 2
- Print Chorizo and Bean Stew
This is an easy recipe that can be cooked up in one pan. It only takes 15 minutes to prepare so you don’t have to spend all night in the kitchen when you get back from the gym or from work. This recipe serves 2.
- 2 rashers of chopped bacon
- 1 chopped onion
- 3 plump tomatoes
- 400g can of cannelloni or butter beans
- 2 chopped garlic cloves
- 1 tsp of chopped rosemary
- 1 tsp of chopped thyme
- 1 tsp of paprika
- 2 medium chorizo sausages (about 10cm)
- 2 tbsp chopped flat leaf parsley
- 1 bay leaf
Heat 1 tbsp of olive oil in your saucepan on a medium heat. Add the bacon and the bay leaf and cook for a couple of minutes. Add the onion and cook, stirring frequently, for 3-4 minutes, until the onion is browned. Chop the tomatoes. Tip the beans into a sieve and rinse them under the cold tap. Shake them well so they dry out. Add the garlic, rosemary and thyme to the pan and cook until you get a good waft of the delicious flavours. Stir in the paprika and then the tomatoes. Turn down the heat a bit and cook until the tomatoes have collapsed and given out some of their juice.
While the tomatoes are cooking, chop the chorizo into 1cm wide slices and add them to the pan, along with the beans and a sprinkling of salt and pepper. Pour in 100ml of water and simmer for 5 minutes. Taste – season if required. Stir in the parsley and what’s left of the oil.
Serve with some hot crusty bread or warm over some lettuce leaves and a slice of garlic toast.
515 calories; 42g carbohydrates; 27g protein; 19g of fat.
- Print Green Chicken Curry
- 2 tbsp thai Green Curry paste
- 2 tbsp Peanut oil
- 1 cup light and creamy, coconut evaporated milk
- 1 cup Chicken Stock
- Chicken Breast 100-150 g per person
- 1kg sweet potato
- 3 large handfuls baby spinach leaves
- lime rind
- coriander leaves
Preheat oven to 200degrees add sweet potato and sprinkle with 1 tbsp peanut oil for 25mins or until soft and golden. Heat frying pan add remaining peanut oil and curry paste cook for 2 mins. Add chicken and lime rind cook for 1 min each side to seal. Add stock and coconut milk and simmer 15mins or until chicken is tender. To serve cover the base of plate with baby spinach leaves top with chicken and scatter the sweet potato on top. Sprinkle with fresh coriander and squeeze a wedge of lime juice all over. Serve with steamed rice if desired.
Add broccoli florets in the last 5 mins of cooking.
- Print Home Made Museli
For a healthy start to the day, and a cheaper one at that, here’s an easy home made museli that tastes great.
In a large bowl combine:
- 1kg bag of Lowens Wholegrain Rolled Oats
- 200g pumpkin seeds (Pipita seeds)
- 200g Sunflower seeds
- 300g Roasted or Natural Almonds
- 200g Saltanas
- 200g Diced Dried Aprictos
Mix it well and store in a sealed container in the pantry. Of course you can play around with the quantity and even replace the seeds or fruits with those that you might prefer. Just keep in mind that dried fruits contain a high level of sugar so don’t go over board.
Serve up 1/2 to 3/4 of a cup of the museli mix with 200g of Vaalia yoghurt. Vaalia is one of the yoghurts on the market with the least sugar/fat content.
Don’t forget to add a few berries over the top…a colourful meal is a healthy one!
- Print Honey Oat Slice
- 3/4 cup plain flour
- 1/4 teaspoon baking powder
- 3/4 cup sugar
- 1 1/2 cups of rolled oats
- 2/3 cup coconut
- 150g unsalted butter.
- 1 tablespoon of honey
- 1 tablespoon of sunflower seeds
- 1 tablespoon of pumpkin seeds
- A pinch of salt
Preheat oven to 180 C. When the oven is warm, roast the sunflower seeds and pumpkin seeds for 2 minutes on a flat baking tray and allow to cool. Mix together the flour, baking powder, sugar rolled oats, coconut and roasted seeds. Melt the butter and stir in the honey. Add butter and honey to dry ingredients and mix well.
Press firmly into a well greased baking tray (approx 12in x 10in). Bake in oven for approx 15 – 20 minutes or until lightly brown. Cut into slices whilst still warm and allow to cool on tray.
- Print Lamb and Sweet Potato Salad
- Lamb fillet (100g/person)
- 1 x Sweet potato
- ½ Red onion
- 3 large handfuls Baby spinach
- 100g Feta
- 1 x Lemon
- 2 teaspoons dried Rosemary
- 1 tbsp Olive oil
- 1x Carrot, grated
Mix together lemon rind, rosemary, garlic, olive oil and salt and coat the lamb. Peel and cut the sweet potato into 1 cm thick pieces and cut each circle in half. Spray with olive oil and sprinkle with rosemary. Roast in a hot oven for 30mins. Mix together red onion, baby spinach, grated carrot and feta. Combine 1tbsp of olive oil and 1 tbsp of fresh lemon juice and drizzle over salad. Cook Lamb on the George Foreman to your liking, slice and place on top of salad mix. Place sweet potato on top and serve with a dollop of tatziki.
To save time replace sweet potato with cous cous and stir through the salad mix.
- Print Protein Bar
- 3 1/2 cups rolled oats
- 1 1/2 cups milk powder
- 1 tbsp cinnamon
- 1 cup lite syrup
- 2 scoops whey protein powder (preferably vanilla)
- 2 egg whites
- 1/4 cup orange juice
- 1 tsp vanilla
- 1 cup sultanas or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 160 degree oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration. Makes 10 Bars.
Nutritional Information (per bar)
- Print Salmon with Asian Greens
- 1 piece of Salmon per person
- For each piece of salmon combine 1tsp garlic, 1 tsp ginger, 1/2tsp sesame oil, 1tbsp soy sauce
- 1 bunch Bok choy or any other chinese vegetable
- 1 bunch Broccoli
- 250g Snow peas
Place a piece of Salmon in enough foil to wrap it up and smother with soy sauce combination. Place in a hot oven (200 degrees for 15 mins). Cut broccoli into florets, prepare snow peas, chop the bottom off the bok choy and rinse. Boil water or steam the vegies adding broccoli, then snow peas, then bok choy about 30 seconds apart. Cover base of plate with greens, place fish and all its juices on top to serve. Sprinkle with chilli flakes and fresh coriander if desired.
Serve with steamed rice on the side for a more filling meal. Try to limit to ½ cup each person.
- Print Seared Salmon and Potato Salad
This is a really simple dish to prepare. You can sort out the salad ingredients beforehand in the kitchen, then sear the salmon on the BBQ when you are ready to eat. Mix it all together and you’re ready to serve!
- 8 small new potatoes
- 24 fresh green beans
- 600g salmon fillets, with the bones removed
- 16 ripe cherry or grape tomatoes, cut in half
GRAIN MUSTARD DRESSING
- 1/3 cup of olive oil
- 2 tablespoons white wine vinegar
- 1 tablespoon grain mustard
- 1/4 cup finely chopped dill
- sea salt and freshly ground black pepper to taste
Steam or boil the potatoes until just cooked, then cut in half. Steam or boil the green beans and refresh in some iced water to maintain colour and stop further cooking.
Preheat your BBQ and cook the salmon for about 2 minutes each side (it should still be very rare). Remove the salmon from the grill and set aside to rest in a warm place, loosely covered with foil for 15 minutes. It will continue to cook whilst resting.
Mix the dressing ingredients together in a large shallow serving bowl. Add the tomatoes, potatoes and green beans and mix through. Break the salmon into large chunks and mix it through the vegetables and the dressing.
- Print Spicy Indian Red Lentil Dahl
- 350 grams of washed red/puy lentils
- 2 400g tins of crushed plum tomatoes
- 2 medium onions chopped
- 2 gloves of garlic crushed
- 1 fresh chilli chopped
- 2cm knob of fresh ginger, grated
- 1tsp of mustard seeds
- 1tsp of cumin seeds
- 4 whole cloves
- 5cm of cinnamon stick
- 1tsp of gara masala
- 1/2 tsp of ground coriander
- 1/2 tsp of ground cumin
- 1/2 tsp of ground turmeric
- 2 tbsp of vegetable or sunflower oil
- 1tbsp of salt
- white pepper
- 1 tsp of sugar
Heat the vegetable oil in the bottom of a thick based pan until very hot. Add the cloves and cinnamon stick to the oil and allow to fry and release flavours for 30 seconds. Then add the cumin seeds and mustard seeds. Leave for another 30 seconds or until mustard and cumin seeds begin to crack. Add the gara masala, coriander, cumin and turmeric to the oil (it’s easier to have these ready to go on a plate prior to cooking), followed by the chopped onion, ginger, garlic and fresh chilli. Continue to stir onions and cook until soft (you may need to turn down the heat at this stage).
Once the onions are soft, add the crushed tomatoes and lentils to the pot and stir. Add water to the pot so that everything is covered by 1cm of liquid (for a runny dahl add more water – this can be done during the cooking process). Add the salt, pepper and sugar to taste (more sugar might be needed if the tomatoes are very acidic).
At this stage turn the heat down and allow to simmer for 45 minutes or until lentils start to break up. Check regularly as more water may need to be added if the dahl starts to dry out. For quicker cooking time, soak the lentils in water for 20 minutes prior to cooking.
Serve as an accompaniment to a curry or with some naan bread and a salad.
- Print Spicy Tomato Soup
Tomatoes are very high in an antioxidant that is widely believed to reduce the risk of heart disease and various forms of cancer. This recipe is a delicious way of giving your body a boost of Vitamin A and C and warding off the winter cold!
- 2 kg of peeled tinned tomatoes
- 3 cups of water
- 1 small onion
- 1 small knob of grated ginger (about 2 cm)
- 1 cup of roughly chopped coriander
- 1 teaspoon of crushed cumin seeds
- 5 cloves
- 4 curry leaves
- 1 tablespoon of vegetable oil
- white pepper
Heat a small amount of vegetable oil in a saucepan and quickly fry the cumin seeds. Add the finely chopped onion, ginger, coriander, chopped tomatoes and water and bring to the boil. Allow to boil for 20 minutes. Once boiled, pass the mixture through a sieve, and squeeze all the liquid into a separate bowl (the leftover mash can be used to make a tomato salsa).
In a large saucepan, heat a tablespoon of vegetable oil until very hot and add the cloves and curry leaves until they start to fry. Add 2 cups of the tomato liquid into the pan and leave for 1 minute (be careful as it can splatter and make a mess). Add the rest of the tomato liquid and allow it to simmer for 5 minutes or until heated through. Add some sugar (about 1 tablespoon should be enough depending on the acidity of the tomatoes), salt and pepper to taste. Enjoy!!
- Print Strawberry and Banana Meal Bar
- 1 cup raw oatmeal
- 5 scoops of strawberry whey protein powder ( 90g of protein)
- 1/4 cup fat free cream cheese
- 1/2 cup low fat milk powder
- 2 egg whites
- 1/4 cup water
- 1 1/2 bananas, mashed
- 2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 160 degrees. Spray a small square pan with cooking spray & set aside. In a medium bowl combine oatmeal, protein powder & milk powder. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars.
Nutritional Information (per bar)
- Print Vietnamese Noodle Salad
- 150g per person of beef, pork or chicken
- 1 teaspoon per person of:
- Lime rind
- Lime juice
- ½ tsp Sesame oil
- ½ tsp chilli flakes
- 1 cup Cucumber, julienne
- 1 cup Carrot, grated
- ½ cup fresh Mint
- ½ cup fresh Coriander
- 1 cup Bean sprouts
- ¼ cup unsalted, crushed peanuts
- Vermicelli noodles
- ¼ cup fish sauce
- ¼ cup fresh lime juice
- 1tsp sugar
- 1 small red chilli, finely chopped
Cut meat into slices and cover with the lime rind, garlic, ginger lime juice sesame oil and chilli flakes. Prepare the cucumber, carrot, bean sprout, mint and coriander and place each in a separate bowl. Combine all the dressing ingredients and set aside in a bowl with a spoon to serve. Cook 1 packet of vermicelli noodles as per packet and keep warm. In a fry pan/wok cook meat with 1 tbsp of olive oil on high. If meat is sticking squeeze in fresh lime juice. Separate noodles in to bowls divide the meat evenly into bowls and top with your own salad and dressing. Mix well before eating and top with crushed peanuts and a wedge of lime.
- Print Warm Chicken Salad
- ½ a packet of Pasta €“ spirals, bows, or another variety of your choice
- 2 x Chicken breast
- Baby spinach leaves
- ½ a cup chopped Fresh Basil
- Rind of one lemon
- 1 table spoon natural yoghurt
- 2 teaspoons Pesto or 2 tablespoons hommus
- Juice of ½ a lemon
- Chilli flakes to taste
Mix together yoghurt, lemon rind, garlic and soy sauce and coat chicken breast. Cook chicken on the George Foreman or wrap individually in foil and bake in the oven at 200deg for 15 mins. Boil water and cook pasta and drain when ready. Chop Broccoli into small pieces, place in a bowl and cover with boiling water for 2 mins. If you like your vegies softer leave them longer. Slice capsicum, dice avocado, chop the basil and in a large bowl mix them through spinach leaves. Add the Broccoli and the pasta to the salad mixture. Combine all the dressing ingredients and then stir through the salad mix. Slice chicken, put salad on to plates and top with the chicken. Try sprinkling your salad with chilli flakes or almond flakes.