Recipes

Ingredients:

• 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

Method:

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.

Variations:

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

Swordfish Steaks

• 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!

Veggie Kebabs

• 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.

This soup is full of slow release energy as well as being packed full of protein, fibre and B-vitamins.

Ingredients:

• 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

Method:

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.

Ingredients:

• 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
• Salsa
• Corn tortillas

Method:

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.

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.

Ingredients:

• 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

Method:

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.

Per portion:

515 calories; 42g carbohydrates; 27g protein; 19g of fat.

Ingredients:

• 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

Method:

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.

Variation:

Add broccoli florets in the last 5 mins of cooking.

Ingredients:

• 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

Method:

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.

Ingredients:

• 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
• Tatziki
• 1 tbsp Olive oil
• 1x Carrot, grated

Method:

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.

Variation:

To save time replace sweet potato with cous cous and stir through the salad mix.

Ingredients:

• 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

Method:

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)

Calories 200
Protein 12.2g
Carbs 25g

Ingredients:

• 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

Method:

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.

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!

Ingredients

• 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

Method

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.

Serve immediately.

Ingredients:

• 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

Method:

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.

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!

Ingredients:

• 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
• salt
• sugar
• white pepper

Method:

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!!

Ingredients:

• 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)

Method:

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)

Calories 203
Protein 22g
Carbs 22g
Fats 3g

Ingredients:

• 150g per person of beef, pork or chicken
• 1 teaspoon per person of:
• Lime rind
• Garlic
• Ginger
• 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

Dressing

• ¼ cup fish sauce
• ¼ cup fresh lime juice
• 1tsp sugar
• 1 small red chilli, finely chopped

Method:

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.

Ingredients:

• ½ a packet of Pasta – spirals, bows, or another variety of your choice
• 2 x Chicken breast
• Broccoli
• Baby spinach leaves
• Avocado
• Capsicum
• ½ a cup chopped Fresh Basil
• Rind of one lemon
• Dressing
• 1 table spoon natural yoghurt
• 2 teaspoons Pesto or 2 tablespoons hommus
• Juice of ½ a lemon
• Chilli flakes to taste

Method:

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.