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RECIPES

I love food almost as much as I love training, so I want to share with you some healthy recipes to give you some inspiration to help you along your journey. New Recipes every week!

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Tuna and Avocado Stack

The Tuna and Avo stack is fresh, simple and under comes in at under 400 calories!

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Ingredients:

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  • 1/2 a medium avocado

  • 1 x Roma Tomato

  • 1g diced red onion

  • 10g of Kewpie mayo

  • 10g light sweet chilli sauce

  • 1 x 200g can of tuna in water

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Method:

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  • Mix 200g of tuna with mayonnaise  and sweet chilli (you can also use diced chicken or egg as substitute for the tuna.)

  • Dice the onions and tomato, then mix together with salt, pepper and lemon.

  • Place half a peeled avocado facing up, then load it up and you're ready to go!

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Chorizo and Prawn Asian Slaw 

This Chorizo and Prawn Asian slaw is packed with protein, serves 2 and is ready in 10min!

 

Ingredients:

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  • 1 bag of Coles ‘Asian Slaw’ (you can also use broccoli slaw or American slaw)

  • 100g chorizo

  • 200g of prawns (any protein is fine, beef, tuna, chicken, egg, chickpea.)

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Method:

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  • Fry chorizo, garlic, fresh chilli and your prawns, in a bit of olive oil, for 6-8min or until a nice colour on the prawns.

  • In a mixing bowl, throw in your slaw of choice, the cooked components and toss until mixed through.

  • Serve on top of salad. Add sweet chilli or Japanese Mayo for an extra flavour boost!

 

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Oat bark

A healthy alternative to snack on for the whole family!

 

Ingredients:

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  • 2 x Lindt Dark Chocolate blocks

  • 60g of oats/muesli/dried fruit

  • 2 x tablespoon of shredded coconut 

  • 1 x tablespoon peanut butter

                           or

  • 1 x tablespoon honey if you like it sweet

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Method: 

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  • Setup a thin baking tray, with baking paper

  • Heat a pot with boiling water, and place a separate pot on top

  • Melt chocolate and peanut butter until smooth

  • Spread thin over whole tray evenly

  • Sprinkle oats, muesli and dried fruit over the surface, using a spoon to gently smooth in

  • Sprinkle the shredded coconut on top

  • Refrigerate for 1 hour

  • Smash up into delicious pieces!

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Chicken and Vegetable Risotto

This traditional Italian dish is jam packed with nutrition and is perfect for a healthy warm up on a rainy winters day! 

 

Ingredients:

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  • 2 tablespoons olive oil

  • 2 garlic cloves, crushed

  • 1 medium brown onion, diced

  • 1 medium carrot, diced

  • 1 cup brown rice

  • 5 cups (1.25L) vegetable stock

  • 1 red capsicum, seeded and chopped

  • 1 medium zucchini, chopped

  • 1 small barbecued chicken, meat removed and chopped

  • 100g snow peas, sliced into 1cm strips

  • 1/3 cup (25g) grated parmesan cheese 

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Method:

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  • Heat oil in heavy-based pan over medium heat. 

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  • Add garlic, onion and carrot and cook, stirring, until vegetables are softened. 

 

  • Add rice and cook, stirring, for 1 minute or until lightly coated in oil. Add 2 cups of the stock and bring to boil. Cover and simmer for 6-8 minutes or until liquid is absorbed. 

 

  • Continue to add remaining stock (about 1/2 cup at a time) along with the capsicum, zucchini and chicken. Cook, stirring constantly, for 8-10 minutes or until liquid is absorbed and rice is tender yet firm to the bite and the risotto is creamy. 

 

  • Add snow peas and cheese (if desired) and stir to combine. Season with cracked black pepper to taste. Serve.

 

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Cauliflower /Broccoli - Turmeric Soup

This heartwarming pot of soup comes in at 4315kj altogether, perfect for a healthy warm up on a rainy winters day! 

 

Ingredients:

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  • 300g broccoli

  • 500g cauliflower 

  • 1 medium potato

  • 1 medium brown onion

  • Garlic

  • Ginger

  • Chili 

  • Turmeric

  • Chicken stock 1 - 4 cubes/tbsp. depending on preference 

  • 1 can coconut cream

 

(The spices amount are at your own liking)

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Method:

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  • Fry onion, garlic, ginger, chili for 2 mins our until onion is cooked, 

  • Add broccoli, cauliflower, potato and cook for couple minutes

  • Add chicken stock and boil on high for an hour

  • Add coconut cream and turmeric and cook on low for 30 mins.

  • Allow to cool, then blend until desired texture

  • Add on- Add some bacon pieces and/or shaved Parmesan to serve

 

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Protein Banana Bread

This banana bread packs a punch of nutrients, perfect for repairing and refueling after a big workout!

 

Ingredients:

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  • ¼ cup of coconut oil

  • ½ teaspoon baking soda

  • 1 pinch salt

  • ½ cup of honey

  • 1 large egg

  • 1 teaspoon vanilla bean extract (optional)

  • 1 and 1/2 cup of flour (can use wholemeal, coconut or other flour alternates)

  • 1 scoop of protein

  • 1 cup of crushed walnuts

  • 1/3 cup of shredded coconut

Method:

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  • Preheat oven to 175 degrees

  • In a mixing bowl mash bananas and stir coconut oil through

  • Mix baking soda and salt then stir

  • Add honey, beaten egg, and vanilla extract

  • Mix in the flour and protein

  • Mix half coconut and half walnut

  • Stir well then pour into baking tray

  • Sprinkle walnuts and coconut

  • Bake for 40-50 mins

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Banana Bon-Bons

This little treat is high in potassium, satisfaction and hits in all the right spots!

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Ingredients:

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  • 2 bananas

  • 100g semisweet or bittersweet chocolate

  • 1 teaspoon almond/coconut oil

  • 3 tablespoons finely chopped raw peanuts

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Method:

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  • Line a small pan with parchment paper or a nonstick liner. 

 

  • Cut each banana into 6 or 8 equal pieces. Stick a toothpick or lollipop stick into the end of each piece, place in the pan, and put in the freezer to freeze solid.

 

  • Place the chocolate in a glass 1-cup measure and microwave in 30-second increments, stirring between each, until melted. 

 

  • Add the oil and stir until very smooth. 

 

  • Place the peanuts in a small bowl. 

 

  • Dip the banana pieces halfway into the melted chocolate and shake off the excess. 

 

  • Dip just the end of the banana in the peanuts.

 

  • Return the bananas to the freezer for 15 minutes to set the chocolate, then store in an airtight container in the freezer. 

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Broccoli/Pea Soup

This big green bowl of nutrition is smooth, well balanced and extremely moreish!

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Ingredients:

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  • Half a white onion decided

  • Tablespoon of coconut oil

  • 2 tablespoons garlic

  • 2 tablespoons ginger

  • 2 broccoli heads

  • 2 cups of frozen peas

  • I added diced mushrooms 

  • 1 can of light coconut cream

  • 3 table spoons of chicken stock

  • 1-2 liters water, depending on how thick you like your soup

  • Salt and pepper

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Method:

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  • Fry onion, coconut oil, ginger and garlic together until golden brown. 

  • Add broccoli, mushroom, peas, water, stock and bring to boil

  • Once boiled add coconut cream and allow to simmer for 1 hour

  • Turn heat off allow cooling, once cool blended till soup is a smooth consistency. 

  • Add seasoning

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