Good nutrition is the fundamental building block of a healthy body – both inside and out.  The food you eat has the potential to nourish every cell in your body and is your nutritional insurance policy to live longer, feel energised and look radiant. I love starting my day off with a super – smoothie that I’ve packed full of nutrient dense goodness that makes sure I give my body and my skin what it craves for each day.

The secret to glowing skin is simple. Eat lots and fruits and vegetables and make sure you are feeding it with antioxidants, healthy fats and protein to feed and nourish it from the inside out.  As an additional benefit, you’ll also do wonders for the rest of your body such as lower cholesterol, lower blood pressure, improve sleep, improve memory + concentration, reduce stress and basically feel amazing !

Below is one of my favourite smoothies of the moment  - My skin saving anti-ageing smoothie that takes 1 minute to prepare.  I sometimes make a double batch and take it to work for a quick power lunch or snack when I’m busy at work. I hope you love this smoothie as much as I do ! My smoothie is a blend of berries, salad greens, super- foods, protein and essential healthy fats to nourish and maintain healthy skin and make it glow.

Enjoy your journey of healthy eating with balance, wisdom and moderation.

What’s great about it:

Home made almond milk is high in vitamin E, an antioxidant that can help fight off free radicals for healthy skin as well as a healthy immune system. You can also use coconut water that hydrates or macadamia milk that naturally contains antioxidants like vitamin E and zinc which neutralise free radicals in the body.

Goji Berries have high anti-oxidant activities and are believed to slow the ageing process by preventing oxidation, inhibiting mutation of DNA and helping to restore damaged DNA.  Cos lettuce (Romain lettuce) are rich in vitamin A, that revitalises skin by increasing cell turnover. They are also a good source of  potassium that is critical to our cardiovascular and nerve function, regulating the transfer of nutrients into cells and facilitating muscle energy. Avocado is a rich source of antioxidants, monounsaturated Oleic fatty acids and vitamin E, to help your skin stay soft and glowing. The yoghurt and kefir will help nourish your digestive system and provide it with good probiotics to help your body absorb the nutrients from your food you eat.

1 1/2  cups of your choice of (coconut water  - almond milk – macadamia nut milk – cold hibiscus tea )  see notes…
1 cup frozen blueberries
¼ avocado (optional )  or a handful of raspberries
4 leaves baby cos lettuce (romaine lettuce)
1 tablespoon coconut yoghurt or your choice of natural Greek style yoghurt or kefir
small handful goji berries
1 teaspoon ground flaxseed or whole chia seed
1 tablespoon Healthy Chef Protein
1 tablespoon Healthy Chef Organic Superfood

Combine berries, coconut water or others in your choices, avocado, lettuce, yoghurt, goji, flaxseed, protein and superfood into a high speed blender.
Blend for 15 seconds until smooth and creamy.
Pour into a glass and enjoy.

Notes + inspiration
Hibiscus tea is a delicious antioxidant packed addition to this smoothie as a replacement for the milk or coconut water. Its is rich in vitamin C and has astringent properties for tonifiying the skin. Brew it the night before so it’s lovely and chilled.
It’s slightly tart like cranberries, so you may like to sweeten your smoothie by adding a little raw honey or some fresh pineapple.

Add 1 cup of fresh sweet pineapple to aid protein digestion and use filtered water in place of coconut water if doing so.

The added bonus of making your own almond milk is that you can also use the leftover pulp to make almond milk face and body scrub. Just combine 1 cup of almond pulp with 1/2 cup cold pressed almond or macadamia nut oil + 1 tablespoon raw honey + 1 tablespoon fine ground sea salt.

From The Healthy Chef - Teresa Cutter

The Fountain Of Youth – My Skin Saving Smoothie is a post from: Group Fitness Training Sydney Personal Training

I first discovered the benefits of these amazing milks when i first visited Kamalaya my favorite wellness retreat in Koh Samui.  They are fantastic blended with frozen banana, strawberry or blueberry when making smoothies, or served over a bowl of  bircher made from raw seeds and fresh grated apple.

Nut and seed milks are a delicious lactose free alternative to traditional dairy.  Enjoying them daily can help reduce cholesterol, provide your body with essential minerals such as calcium, magnesium and zinc and enhance the body’s immune system. It’s basically the nuts or seeds blended with filtered water and strained.  You can flavor the milk with vanilla bean or a hint of cinnamon and for a little sweetness just throw in a few fresh pitted dates before blending.  The pulp can also be reused to make delicious  cookies and cakes and as a replacement for wheat flour in most recipes. For a quick almond milk and a protein boost, just add 1 tablespoon of almond butter to half a cup of water and blend.

1 cup  almonds (raw)
5 cups filtered water
3 fresh pitted dates or few drops stevia
1 tsp vanilla extract

If you have the time, it’s best to soak the almonds in the water overnight before blending.  This will help make the milk easier to digest and  blend. Place all the ingredients into a  good high speed blender like a Vitamix, as it’s makes the smoothest and creamiest nut and seed milks.  Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.  Strain through a fine sieve  and store the milk in the fridge. If you want the fibre and added protein of the almonds, don’t strain the milk, but give it a good stir before each use.  It will keep for about 4 days. Serves 8

Can also use a juicer instead of blender

per 125 ml serve (unstrained milk)

Protein : 5 g
Total Fat: 13 g
Saturated: 0.9 g
Carbs: 1 .1 g
Fiber: 2.2 g
kilojoules: 614
Calories: 147

By Teresa Cutter – The Healthy Chef

Almond Milk is a post from: Group Fitness Training Sydney Personal Training

This is a delicious and wonderfully nourishing breakfast to help promote energy and vitality. I love porridge – it brings comfort and satisfaction to every mouthful and will keep you warm and cozy through these cold winter months. My favourite is buckwheat and I love to add warming aromatics such as cinnamon, ginger and star anis that makes it absolutely irresistible. I like to lightly toast my buckwheat in the pot before adding any water, this gives it a wonderful nutty flavour that smells like roasted chestnuts. Be generous with your milk – it will be creamy and delicious. Once the porridge has finished cooking, turn off the heat, cover and allow it to sit for 3 minutes before serving. This will give it time to thicken and become creamy and delicious. I like to make a decent batch as it lasts for 3 days in the fridge, so in the mornings it only takes me 3 minutes to warm it up on the stove with a little extra milk and serve with poached pear or a spoonful of roasted hazelnut.  You can check out more porridge recipes in my 80/20 cookbook.

What’s great about  it:
Buckwheat has a wonderful nutty flavour and is gluten free, low GI with a high amino acids profile. Buckwheat is also a good source of fibre and essential minerals manganese, magnesium, zinc and copper. The fiber is soluble, which helps to reduce blood cholesterol levels and promote bowel health. Buckwheat is also rich in anti-inflammatory, anti-oxidant polyphenols especially rutin, which helps to reduce blood pressure. It also contains the amino acid tryptophan which helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing and feeling great ! Adding chia or flaxseed will boost the omega 3. Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly. A touch of cinnamon will help to reduce blood sugar and ginger will warm the body and support digestion.

1 cup raw buckwheat oats (see notes)
3 cups filtered water
2 cinnamon sticks
2 star anis
1 vanilla bean, split, seeds scraped or 1 teaspoon vanilla bean paste
Few slices of fresh ginger
Pinch sea salt
Ground flaxseeds to serve
2 cups home made almond milk or milk of your choice
Raw or manuka honey to serve or your choice sweetener (see notes)

Add buckwheat to a medium sized pot and place over a low –  medium heat.
Dry-roast buckwheat over a low to medium heat for 2 minutes until it starts to smell lovely and nutty.
Add water, spices, vanilla and sea salt.
Reduce the heat and simmer gently over a low heat for 15 – 20  minutes until cooked through.
Add 1 cup of milk and mix though, add more milk if needed.
Serve in bowls with extra steaming hot milk, a little honey and sprinkle of flaxseeds.
Enjoy !
Serves 4 - 2 if  you’re hungry !

Notes and Inspiration:

• Serve with sweetener of your choice  -  a light drizzle or raw or manuka honey or organic maple syrup or rice syrup.
• Stir through 2 teaspoons Naked Chocolat and drizzle over warm coconut milk or nut milk before serving.
• Add 1 tablespoon chia seeds or LSA.
• Serve with warm apple, cinnamon and muscatels or dried Persian figs.
• You can also use toasted buckwheat (kasha) no need to toast if doing so.
• Serve with warm ginger tea or a large glass of immune boosting orange, carrot and ginger juice on the side.
• Pump up the protein and fold through 1 tablespoon Healthy Chef Protein (shake first with water then add at the very end )

By The Healthy Chef

Winter Warming Porridge With Chai Aromatics is a post from: Group Fitness Training Sydney Personal Training

If you need a warm nourishing meal that’s quick and easy to make then you can’t go past my warm broccoli salad with kale, lime and roasted tamari almonds. It’s my go to wellness recipe that makes you feel amazing after eating it. Delicious on its own or served with extra protein such as steamed white fish drizzled with extra lime, olive oil and black pepper.  Enjoy for breakfast, lunch or dinner !

What’s great about it:
The broccoli is full of alkalinising, anti-inflammatory and anti-cancer  phytonutrients called sulforaphane that work to support optimum health and protect against disease. It’s a true superfood rich in antioxidants, including vitamin C, E and CoQ10. Broccoli is also a wonderful source of B group vitamins, vitamin K, calcium, iron, magnesium, potassium, phosphorus and manganese. Almonds are high in the minerals potassium and magnesium to help nourish the nervous system when under stress. The lime helps to alkalinise whilst the black pepper will enhance digestion and work as an anti-inflammatory.

1 head of broccoli, roughly chopped
½ bunch kale, trimmed and finely sliced
1 clove garlic, smashed
1 generous teaspoon fresh grated ginger
2 tablespoons olive oil
sea salt and pepper to taste
1 whole lime
1 bunch coriander, chopped
handful tamari roasted almonds, chopped
Green chilli – optional – but yum

Sauté the broccoli in a large pan with the olive oil, garlic and ginger over a medium heat, making sure to toss the pan occasionally and allow the broccoli to cook through. This should take about 3 minutes.
Add the kale and toss through until just wilted.  Add chili if using.
Squeeze over the lime juice and toss through the coriander. Season to taste add a generous amount of black pepper.
Serve in bowls sprinked with tamari roasted almonds.
Enjoy !
Serves 2

By Teresa Cutter – The Healthy Chef

Warm Broccoli Salad With Kale, Lime + Roasted Tamari Almonds is a post from: Group Fitness Training Sydney Personal Training

I was brought up on sauerkraut.  My Great Polish Aunt was a specialist sauerkraut maker and I remember us as kids always having it with our meals. The sour flavour comes from the process of lacto-fermentation, similar to the pickling of cucumbers. But instead of soaking the cabbage in a vinegary brine solution, sauerkraut preparation requires only salt and the lactic acid bacteria already present on raw cabbage. Sauerkraut produces amazing amounts of lactobacilli, a healthy probiotic that helps with digestion and a healthy immune system. The fermentation also produces isothiocyanates, compounds shown to prevent disease. The cabbage itself  contains similar anti-carcinogenic phytochemicals as broccoli and brussels sprouts, and is also a good source of vitamin C, K, and folate.

Most of us buy our kraut from the supermarket. Going that route means you’re probably losing all the good stuff through pasteurisation, so why not make your own? It’s incredibly easy to make your own as most supermarket varieties have been pasteurised, meaning the heat has probably destroyed most of the good bacteria.

What’s great about it:
Probiotics are live micro-organisms (good bacteria) that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Probiotics play an integral role in maintaining healthy gut function by preventing the invasion of harmful microbes. They are also involved in the synthesis of important nutrients such as vitamin K and short chain fatty acids.
The word pro-biotic actually means ‘pro-life’, so where possible, choose the foods that are life giving to your health.

The main ingredient of sauerkraut is cabbage and salt.
To every 1 kg of cabbage use 15 g (1 tablespoon) of salt.
Use a good unrefined salt rich in minerals such as Celtic sea salt.

If you make sauerkraut often, it’s worth Investing  in a good quality fermenting crock-pot which will make sauerkraut making a breeze. I have an awesome one at home from MS -Steinzeugwaren in Germany.

INGREDIENTS 
1 kg cabbage – 1 large cabbage
1 tablespoons Celtic sea salt or Himalayan crystal salt
3 bay leaves
4 black peppercorns

Wash the cabbage and remove the outer leaves.
Grate or slice the cabbage finely.
Weigh the cabbage and weigh out the correct amount of salt.
Layer the cabbage and salt in your fermenting crock-pot or a large glass or ceramic mixing bowl, massaging each layer as you go.
As you massage the cabbage will start to soften and release water. This will take about 15 minutes. There should be about 5 cm of juices on top of the cabbage.  If this does not happen make up a salt water mixture of 15 g of sea salt to 1 liter of water and add a little of it to the crock-pot only if necessary.
Add the bay leaves and peppercorns.
If using a fermenting pot, put the weights on top of the cabbage, submerging it beneath the liquid. Then place the lid on top and follow manufacturers instructions.
Store sauerkraut in a glass jar in the fridge.

Or alternatively  – Pack the cabbage tightly into a sterilised jar, pressing down into the jar as you pack it with cabbage.
The cabbage should be completely submerged in the brine you’ve created.
Seal the lid and place the sauerkraut in a dark spot at room temperature for a least 1 week.
Refrigerate then enjoy.

Inspiration:
Other vegetables and aromatics can be added for colour and nutritional benefit.
Choose from carrots or different coloured cabbage. My great aunty used to add a few bay leaves and black pepper corns to her mix.

HOW TO ENJOY:

1 Perfect with fresh made green salads such as Kale Salad – Superfood Tabouli 
2 Add as a side to smashed organic eggs or scrambled eggs and sautéed greens + a little Dijon mustard.
3 Make an open Reuben style sandwich with sourdough rye and top with avo, cured ocean trout, cucumber ribbon and top with sauerkraut.

By Teresa Cutter – The Healthy Chef

Sauerkraut is a post from: Group Fitness Training Sydney Personal Training

WHAT’S GREAT ABOUT IT:
Juicy, colourful corn is a good source of vitamin C, fibre, thiamine (vitamin B1), pantothenic acid (vitamin B5) and folate. Corn contains a variety of free radical fighting carotenoids including lutein and zeaxathin, which help to protect against eye disease and cancer. Capsicums are available in a range of vibrant colours, which all contain the natural painkiller capsaicin, clinically proven to be useful against arthritic pain. Capsicums are an awesome source of beta-carotene, vitamin C, B6, E and potassium. Coconut flour is gluten free and nut free so it’s kind to sensitive digestive systems. Coconut flour also doesn’t give you that high blood sugar / insulin spike that you can often get with refined white flours so it’s perfect for this recipe.

500 g raw sweet corn kernels  – about 3 ears of corn
1 red capsicum, finely chopped
1 bunch coriander, chopped
4 spring onions, finely sliced
Pinch of sea salt and freshly ground pepper
4 organic eggs
2 generous tablespoons coconut flour  (see notes for alternatives)

Combine half of the sweet corn kernels into a food processor or high performance blender like a Vitamix with the eggs, salt and pepper.
Process for 1 minute or until the corn has broken up and forms a batter with the eggs.
Spoon sweetcorn puree into a bowl.
Fold in the rest of the corn kernels, coriander, capsicum, spring onion and coconut flour to form a batter. Adjust to your consistency and taste.
Heat 2 tablespoons olive oil, ghee or coconut oil in a frying pan over a gentle heat.
Drop 2 tablespoons of mixture per fritter into the pan and cook in small batches for 4 minutes each side or until firm and golden.
Don’t rush
Be Gentle and patient for them to cook through properly.
Serve with leafy greens, smashed avocado and tomato salsa.
Makes 8 fritters.

INSPIRATION:
Serve with smashed avocado and tomato salsa.
Serve with a splash of home-made Sweet Chilli Sauce.
Perfect to throw into lunch boxes and served along side a crisp coleslaw made with pineapple, cashew nuts and coconut lime dressing.

NOTES:
Brown rice flour, millet flour, almond flour or my natural pea protein can be used in place of coconut flour and it also pumps up the protein which I love. Use 2 – 4 tablespoons and adjust consistency where necessary.

By Teresa Cutter – The Healthy Chef

Gluten Free Sweetcorn Fritters is a post from: Group Fitness Training Sydney Personal Training

Eating the right sorts of Salad can be a healthy and satisfying way to get healthy and watch your waistline.  Research shows that people who eat a large salad before lunch or dinner consume 12% fewer calories then when they don’t have a salad before hand.  The fiber in the salad will fill you up and the acid in vinegar (acetic acid) helps suppress the appetite and slows the speed at which our stomachs empty.  This means that you eat less during a meal and feel full for longer after it, so you are less likely to snack in between.  Make sure that veggies make the core of your healthy salad as well as plenty of leafy greens, after that all you need to do is add your accompaniments such as seeds and fresh or oven roasted nuts or fish to give your body minerals, essential fatty acids and protein.  The more  colorful your salad combinations the more phytonutrients you’ll get.

The Okinawa people of Japan follow a principle called “hara hachi bu” which translates eat until you are only 80% full.  They live longer than any people in any other nation as well as being ultra lean and more youthful as they age.   Okinawans exercise almost every day and eat mostly plants based food – They eat way more salads and vegetables than most people (up to 13 serves a day) as well as tofu, fish and other legumes.  Start making the salad as the main part of your meal and not just as a side dish.  You’ll feel healthier and your body will thank you for it.

Serves 2

2 large handfuls mixed salad greens
1 grated raw beetroot
1 grated raw carrot
1 red apple, chopped
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
2 tablespoons goji berries
1  avocado
Aged Balsamic Dressing to serve

Place the mixed salad greens into serving bowls.  Top with  beetroot and carrot followed by some red apple, pumpkin seed, sunflower seed and goji berries.  Lightly lift the salad leaves with your finger tips to distribute some of the ingredients through some the salad.  Add half a peeled avocado on each salad. Serve with balsamic Dressing and enjoy.

Protein : 7.7 g
Carbs: 10 g
Fat: 27 g
1340 kj  / 320 calories

Raw Energy salad is a post from: Group Fitness Training Sydney Personal Training

Every year I make my own fruit mince so that I can create my own delicious fruit mince pies over the Christmas Break. The fruit mince is  very simple to make yourself and so much lovelier and healthier than store bought versions from the supermarket. The secret is all in the apple you choose.  Make sure to go for sweet varieties such as golden delicious, pink lady of fuji as they will create the perfect balance of flavour.

As a pastry chef you need to be patient when you embark on cooking in the kitchen. You need to keep a watchful eye on your fruit mince and give it a good stir every now and again, making sure the mixture does not stick to the base of your pot.  If  your apple juice starts to evaporate quickly, just add a little more juice or even some water to keep your fruit plump and moist. After about 1 hour you will see your fruit mince creation come to life and the aroma of spices will fill the house. Now at this stage you can also add a generous splash of calvados – which is a delicious French style apple brandy that will add a touch of festive cheer, but that’s totally your call.  Stay tune toward the end of this week where I give you my personal recipe for delicious fruit mince pies.

What’s good about it:
The best thing about this fruit mince is that there is no added suet, making it a whole lot healthier than traditional versions that can clog arteries and leave that awful greasy taste in the mouth. The sweetness comes naturally from fresh and sun-ripened fruit so you don’t need to add any extra sugar. Spices can stimulate gastric mobility and digestion after your Christmas feast.

Fruit mince:

500 g (17  1/2 oz) apples, finely diced with the skin (golden delicious, pink lady) are naturally sweet and delicious
250 g (8  3/4 oz)  raisins
100 g (3  1/2 oz)  cranberries or sun-dried cherries
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 orange (you will need the zest from ½ orange)
500 ml (2 cups / 17  1/2 fl oz)  fresh apple juice
1 teaspoon vanilla bean paste or extract

Combine the apples, raisins and cranberries into a pot.
Add the apple juice, cinnamon, nutmeg, ginger, vanilla and the zest from 1 orange.
Cover the pot and simmer over a gentle heat for 30 minutes, making sure to stir every now and then. Make sure not to boil too fast, just a slow gentle simmer.
Add more apple juice if need  to keep the mixture plump and moist then simmer for another 30 minutes.
Turn off the heat and allow to cool.  Now at this stage your fruit mince will be ready to enjoy – but for those who want to add that festive cheer, you can stir through a generous splash of calvados ( apple brandy).
Your fruit mince is now ready and it’s delicious made into pies, tarts or folded into Christmas Baked muffins.

Notes: The fruit mince will keep in the fridge for up to 3 weeks.
the recipe makes enough for 40 fruit mince pies:

Nutrition info per 20 g serve (1 tablespoon)
Protein: 0.2 g
Total fat: 0.1 g
Saturated: 0
Carbs: 7.7 g
Sugars: 7.5 g
Fibre: 0.7 g
Calories: 31.4
kilojoules: 132

OK,  here they are !  my purely delicious fruit mince pie recipe.  I’ve tried to cover most bases such as gluten, wheat and dairy free which is why I’ve given you a few pastry options.  My favourite pastry to make these lovely pies is the oatmeal shortcrust.  It has a lovely crunch and wholesome sense of purity which I love.  They last for days (up to 1 week) and they are perfect to complement your nutritious Christmas feast.  The oats are low GI and provide good fibre for digestive health, whilst the almond pumps up the amino acid and vitamin E profile that will help nourish your immune system.

My Almond crust is also delicious and great for those who are on gluten free or paleo style eating plans. Almonds are a good source of protein  - which in a nutshell can help sustain lean muscle + help you recover after exercise.

The third shortcrust option is my delicious and buttery wholemeal spelt shortcrust that’s easy to work with and a little more forgiving then the gluten free and oat version.  Traditionally the ratio of pâte sablée (French style sweet pastry) is 1 part flour to 3/4 of butter – this gives you a lovely short and crisp pastry that tastes absolutely delicious and holds it’s shape extremely well. I believe you need to use the right fat for the fight application so when making a mouthwatering shortcrust, a good quality butter wins hands down. Care and patience must be taken with delicate pastry work – it’s important to rest your dough for at least 1 hour in the fridge before rolling out and lining your tart shells.  For a vegan or dairy free option to the butter you can also use cold pressed coconut oil.

FRUIT MINCE PIES:

Oatmeal short crust

1 1/2  cups  (175 g / 6 oz) rolled oats
1/2  cup (40 g / 1  1/2 oz) desiccated coconut
1/2 cup (60 g / 2  1/4 oz) almond meal / ground almonds
2  1/2 tablespoons macadamia nut oil or olive oil or cold pressed coconut oil
2 tablespoons honey , organic maple syrup or rice syrup
1 teaspoon vanilla extract or 1/2 teaspoon vanilla bean paste
1 tablespoon water to mix if needed to form a dough

200 g (7 oz) fruit mince pie filling, enough for 10 pies

Combine oats, coconut and almond meal into a food processor or large bowl.
Add the oil, honey and vanilla.
Turn on the food processor and mix well for about 30 seconds or until combined. Alternatively, mix by hand until you form a soft dough.
Add the water and process again. The addition of water will help the cookie mixture stick together.
Roll out between 2 sheets of baking paper and cut into circles, large enough to to cover the base and sides of your tart shells.
Make sure to prepare 10 tart shells before lining with a light coat of oil or butter, followed by a dusting of coconut or ground almonds to prevent sticking.
Fill lined tart shells with 1 tbsp of the fruit mince.
Roll out rest of the pastry and cut out in the shape of stars.
Arrange stars over the top of the mince pies.
Bake in a low 150 C (300 F) oven for 30 minutes or until golden.
Cool completely before eating and enjoy.
Makes 10 delicious fruit mince pies
Store in an airtight container for 7 days.

Nutrition for 1 fruit mince pie with pastry
Protein: 3.6  g
Total fat: 11.5 g
Saturated: 3.4 g
Carbs: 23.9 g
Calories: 209
Kilojoules: 882

By Teresa Cutter – The Healthy Chef

Fruit Mince Pies is a post from: Group Fitness Training Sydney Personal Training

Glowing Green Smoothie
Ingredients:
1.        1 1/2 cups water ( sometimes more to make drinkable )
2.        1 head organic romaine lettuce, chopped
3.        1/2 of large bunch of organic spinach (or 3/4 small bunch)
4.        3 or 4 stalks organic celery
5.        1 organic apple, cored and chopped
6.        1 organic pear, cored and chopped
7.        1 organic banana
8.        Juice of 1/2 organic lemon
9.        OPTIONAL: 1/3 bunch organic cilantro (stems okay), 1/3 bunch organic parsley (stems okay)
I add spirulina powder also.
Coconut water would also go ok in this.

DIRECTIONS

Add the water and chopped head of romaine and spinach to the blender.

Starting the blender on a low speed, mix until smooth.

Gradually moving to higher speeds, add the celery, apple, and pear. Add the cilantro and parsley if you choose. Fresh herbs, like cilantro and parsley, have cleansing properties that help extract heavy metals and other toxins from the body. Add the banana and lemon juice last.

This recipe produces about 60 ounces. Kimberly recommends that a woman drink about 16-25 ounces every morning. You can store the rest of the liquid for a day or portion it out and freeze.

Emma’s new Super Smoothie is a post from: Group Fitness Training Sydney Personal Training

Team the days are heating up and no doubt at some point this Spring or Summer you will be having a milkshake, give this healthy one by Teresa Cutter a go. (Mick)

In the mornings, I’m often pulling out my blender and whipping up a healthy strawberry milkshake for my breakfast.  It’s a great convenient way of getting a good intake of plant based nutrients to energise and nourish my body.  I often make my milkshakes or power smoothies as complete meal replacements, so I make sure I boost them up with extra nutrients such as omega 3 and quality protein. I love freezing my fruit before blending as it results in a creamier milkshake.

What’s Good About it:
Strawberries are low in calories and high in antioxidants. Around 1 cup provides 46 calories, 11 g of carbs, 1 g protein, almost no fat and 3 g of fibre. A study published in the British Journal of Nutrition found that adding strawberries to your meals slowed the insulin responses by delaying the absorption of sugars in the digestive tract. Insulin is an anabolic hormone that increases storage of fat, protein and glucose.  It’s main effect in regard to fat is to block lipolysis (oxidation of fat). Nut and seed milks are a delicious lactose free alternative to traditional dairy.  Enjoying them regularly can help reduce cholesterol, provide your body with essential minerals such as calcium, magnesium and zinc and enhance the body’s immune system. Protein is considered by many to be the most important macronutrient for humans because of the numerous roles protein plays in the body. Whenever the body is growing, repairing or replacing tissue, proteins are involved. The main function of protein is to build and repair, as well as sustain muscle.

1 cup (150 g/5  1/4 oz) strawberries – frozen
1 cup coconut water (see notes)
1 cup almond or cashew milk (or your choice rice milk, coconut  or seed milk)
1 tablespoon Healthy Chef Protein
2 teaspoons chia seeds
1 – 2 fresh pitted dates, manuka honey or a little stevia to sweeten
1/2  teaspoon vanilla extract, paste or the seeds scraped from 1/2 pod
extra ice to blend to make it extra cold and delicious

Combine strawberries, coconut water, milk, Healthy Chef Protein, chia seeds, date and vanilla into a high performance blender like a Vitamix.
Blend for a few seconds until smooth and creamy.
Pour into a serving glass and enjoy.
Serves 1

Notes:
Coconut water can be replaced with extra almond or cashew milk for a creamier milkshake
Boosters:
1 teaspoon maca powder
1 tablespoon Healthy Chef Organic Superfood
1 tablespoon goji berries
Probiotics
matcha green tea

Nutritional info per serve
Protein: 34 g
Carbs: 11 g
Total fat: 12 g
Saturated: 2.4 g
Fibre: 5 g
Kilojoules: 1200
Calories: 288

Strawberry Milkshake is a post from: Group Fitness Training Sydney Personal Training

The salmon burger is probably one of my favourite meals I love to make at home. Mainly because they are simple to prepare and can accompany a quick salad or steamed or roasted vegetables very quickly after I finish work.  I often serve them with oven roasted sweet potato or a salad made from shaved fennel, rocket, lemon and cold pressed olive oil. This purely delicious recipe is also featured in my 80/20 book.

What’s great about them:
Salmon is a great source of omega 3 fatty acids that are anti-inflammatory to the body and critical for good health. Omega 3′s are essential fats that must be obtained from our diet. Omega-3s support the body’s health in every way and are vital in the fight against diabetes and cardiovascular disease. Omega 3′s also help to lower cholesterol, reduce high blood pressure, nourish the immune system and reduce symptoms of arthritis and depression. Another great thing about these burgers is that it’s a great source of quality protein that can help build and repair the body, nourish your immune system as well as sustain lean muscle.

500 g (1 lb  2oz)  fresh raw skinless and boneless salmon fillet, chopped
1 small bunch chopped parsley
2 spring onions (scallions), sliced
zest and juice from 1 lemon
good grind of pepper and a little sea salt
1 organic egg
50 g (1  3/4 oz / 1/2 cup) almond meal to coat (optional)

Combine the salmon, spring onion, parsley, lemon zest, juice, egg and a little salt and pepper into a food processor.
Process until just combined.
Remove and shape into 8 burgers.
Coat them lightly in almond meal if using and rest in the fridge for 15 minutes to help them firm up.
Cook the burgers in a pan over a low – medium heat with a splash of olive oil until crisp, golden and cooked through.
Serve with your choice of steamed greens, roasted sweet potato or leafy greens.
Makes 8 burgers.
Serves 4

Nutritional info per serve:
Protein: 27.7g
Carbs: 0.7 g
Total fat: 15.7 g
Saturated: 2.4 g
Fibre: 1.3 g
Kilojoules: 1070
Calories: 255

NOTES:

These burgers keep for 2 – 3 days in the fridge after cooking. They are also delicious thrown into your lunch time salad for an added protein hit.

TO MAKE SALMON BURGERS FROM TINNED SALMON:

185 g (61/2 oz) tin wild salmon drained
1 organic egg
1 spring onion (scallion), sliced
1 tablespoon parsely, chopped

Combine the salmon, egg, parsley and spring onion, then season with freshly ground black pepper. Have a look at your mix and test cook a batch to see it holds together when cooked. Place spoonfuls of the salmon mixture into a pan and cook over a medium heat with a splash of olive oil for 1 – 2 minutes each side until golden.

From Teresa Cutter – The Healthy Chef

Salmon Burgers is a post from: Group Fitness Training Sydney Personal Training

Let’s talk winter weekend routine!

Most people are super busy rushing from one thing to another during the week and if you aren’t making time to do some cooking then it needs to be  a big priority on the weekend.

• Step 1 pick some recipes
• Step 2 buy the ingredients
• Step 3 power on through and cook a bunch of food, some to eat fresh some for the next day and then freeze some portions for through the week

Soups are great for winter, and if you cook a couple of soups at once you build a variety of what you have to choose from later. Some of my favorites are pumpkin lentil and ginger, spiced lentil soup, and conjee. Make some homemade healthy slice for snacks and practice some quick meals. If you have made a meal before, know the recipe and can cook it in 15 minutes then you are far more likely to make it mid week. Be Prepared!

From Michael – Vivos Active

Here is a great soup recipe from Teresa – The Healthy Chef who has some really wonderful recipes, variations for food intolerance’s and a nutrition panel with calories fats carbs and more.

This is my nourishing vegetable soup of the moment.  I absolutely love eating it, not only because it tastes so good, but because I can instantly feel the goodness and the benefit to my body.
I love it straight from the pot and often top it with chopped avocado and a generous drizzle of salsa verde. If I want to pump up the protein, I’ll add some chicken or creamy white cannellini beans.

What’s good about it:
Basically everything !  Studies show that the health benefits from following a diet that focuses on a daily intake of  vegetables include weight loss; diabetes control; lowered insulin secretion; improved sports performance; and reduced risk for diabetes, cardiovascular disease, high blood pressure and cancer.  These veggies act like pre-biotic in the digestive system that help to stimulate the favorable growth and activity of the good probiotic bacteria.  This minestrone is low carb and low GI that will fill you up as well as help to keep insulin levels steady. Make a big pot and eat as much as you want any time of the day !

Serves 4

1 large  leek, sliced
2 celery stalks, cut into small chunks
1 large green capsicum, cut into chunks
2 zucchini, cut into small chunks
100 g / 3  1/2 oz  kale, calvo nero or silver beet chopped
250 g / 8  3/4 oz  green peas
1  litre vegetable stock

Sauté the leek and celery in a large saucepan over a low heat for 2 minutes until soft.
Add the stock, zucchini, capsicum and kale or calvo nero.
Simmer over a gentle heat for 10 minutes.
Add the peas.
Simmer for another 3 minutes.
Season with freshly ground white pepper if required.
Combine salsa verde ingredients into a good high-speed blender like a vitamix until a gorgeous green paste forms.
Adjust consistency and taste if necessary, adding a little more cold pressed olive oil or lemon.
Ladle the green minestrone into serving bowls.
Enjoy as is or  top with a generous drizzle of salsa verde.
Serve immediately and enjoy.

Nutrition per serve without salsa verde.
Protein: 6.7 g
Total Fat: 2 g
Saturated: 0.1 g
Carbs: 10.7 g
Iron: 3.2 mg
Fibre: 7.8 g
Calories: 80
Kilojoules: 329

Great Serving suggestions:
Top the minestrone with chopped avocado and salsa verde just before serving.
Pump up the protein by adding white beans or chopped chicken breast when adding the stock.

Basil, lemon + Parsley Salsa Verde (optional but delicious)
1 bunch green basil
1 bunch parsley
1 cloves fresh garlic, smashed
½  tsp sea salt
3 tablespoons fresh lemon juice
6 tablespoons cold pressed olive oil

Recipe by Teresa Cutter The Healthy Chef

Green Vegetable Minestrone is a post from: Group Fitness Training Sydney Personal Training

From Teresa Cutter – The Healthy Chef

I make my blueberry pie smoothie as a quick breakfast or at times blend it up as a night time snack to help satisfy my sweet tooth.  My freezer is always full with frozen blueberries and at times I’ll add a chopped frozen banana for extra creaminess and sustenance.

What’s good about it:
This smoothie is high in protein, antioxidants, folate, minerals and fibre to support a healthy metabolism. Studies show the blueberries contain antioxidants called polyphenols which are anti-inflammatory to the body and can promote optimum health + vitality. Chia seed or my suggested alternatives pump up the omega 3.  Omega-3  fatty acid is an essential fatty acid, critical for good health and must be obtained from the food we eat. Benefits include helping to lower cholesterol levels, reduce high blood pressure, improving symptoms of arthritis and improved mental health. (The brain is 60% fat and needs omega 3 to function properly).  Adding in a scoop of protein will complete the meal and help support a healthy metabolism. A touch of cinnamon improves insulin’s efficiency, which helps regulate blood sugar levels.  This smoothie tastes sensational.

150 g (1 cup/ 5  1/4 oz) fresh or frozen blueberries
1 cup (250 ml / 8  3/4 fl oz)  coconut water or almond milk (see notes)
1 teaspoon chia seeds or flaxseeds (see notes)
pinch ground cinnamon
1/2  teaspoon vanilla extract or 1/4 teaspoon vanilla bean paste
2 tablespoons protein powder

COMBINE all the ingredients into a good high speed blender like a Vitamix.
BLEND until smooth smooth + creamy. Add any boosters or more coconut water if necessary to achieve your desired thickness.
ENJOY.

NOTES:
To change it up a bit try using smashed walnuts or LSA in place of the chia.   They will add a wonderful flavour and texture to your smoothie.

SMOOTHIE BOOSTERS:

• For a creamier smoothie and a potassium boost – add 1 frozen, chopped banana.
• Use other milks such as pumpkin seed, keifir, coconut milk, organic soy in place of the coconut water.  For a quick almond milk blend your smoothie with water and add 1 tablespoon almond butter.
• Add 1 tablespoon goji berries a handful of baby spinach or functional super foods for added antioxidants.
• Add 1/2 – 1  chopped red apple  or 1 whole orange (peeled) for extra fibre to help nourish your digestive system.

PER SERVING:
Protein: 29 g
Total Fat: 2.5 g
Saturated: 0.2
Carbs: 17 g
Sodium: 28 mg
Fiber: 5.6 g
kiilojoules: 876
Calories: 209

Blueberry Pie Smoothie is a post from: Group Fitness Training Sydney Personal Training

Here’s a terrific no fuss recipe to take to work….or anywhere for that matter. My version of Tabouli takes around 5 minutes to whip up in the kitchen and it keeps really well in a lunch box until you are ready to enjoy.  Any leftovers can be devoured as a side to pan roasted barramundi or king salmon then drizzled with extra lime or lemon.

What’s good about it:
Basically, this tabouli rocks !
The broccoli is full of alkalinising, anti-inflamatory and anti-cancer  phytonutrients called sulforaphane that work to support optimum health and protect against disease. Pistachios are high in the minerals potassium and magnesium to help nourish the nervous system when under stress. Avocado is heart healthy and anti-inflammatory to the body and can nourish the immune system and reduce symptoms of arthritis and depression. The lime and black pepper helps aid digestion and  the goji berries add extra antioxidants and a lovely hint of sweetness that I love in this salad.

Serves 4

Time it takes: 5 minutes

350 g raw broccoli ( 1 large head broccoli)
6 spring onion finely sliced
100 g (1 large bunch) parsley, chopped
100 g (1 large bunch) mint, chopped
1/2  avocado, chopped
20 g ( a good handful)  pumpkin seeds
50 g (2 good handfuls) pistachio nuts, roughly chopped
100 g baby spinach leaves
Juice from 3 limes or 2 lemons
1 tablespoons cold pressed olive oil or flaxseed oil
30 g (1 handful) goj berries
A generous amount of black pepper + a little sea salt

Chop the raw broccoli as fine as you can with a large knife. I also use the stalks of the broccoli, but trim the tough outer layer before I chop.  You can also do this quickly in a food processor.
Combine the raw broccoli in a large bowl with the spring onion, parsley, mint, avocado, pumpkin seed, pistachio, spinach, lemon, olive oil, goji, black pepper and  a little sea salt.
Mix well until combined.
Taste and adjust if necessary.
Divide between serving bowls and enjoy.

NOTES:
Add 1 – 2 tablespoons of pomegranate molasses to the dressing – it’s delicious.!
Add a few handfuls of raw green sprouts.
Add 1 -2 teaspoons Chia seeds for added omega 3 and fibre.

Nutrition per serve:
Protein: 10.3 g  g
Carbs 5.6  g
Total fat: 15.9  g
Saturated: 2.3 g
Potassium: 1020 mg
Iron: 6.1 mg
Calories: 206
kilojoules: 861
Fibre: 9.6 g

By Teresa Cutter - The Healthy Chef

Superfood Green Tabouli is a post from: Group Fitness Training Sydney Personal Training

Are you toxic?

If you live in a city, eat non organic food, drink non filtered water, use main stream suncream and beauty products, are exposed to car fumes, or simply have stress in your life then you probably have some toxicity in your system. Toxic elements that the body cant deal with, because there is too much at once or it doesn’t have the nutrients required to assist with the elimination of, are stored in your fat cells. Having toxic fat stores become an obstacle to weight loss as the body wont break them down unless you can deal with the toxicity as otherwise it will make you sick.

Hence the detox – a) stop putting any toxins in b) feed the body lots of healthy foods to give it what it needs to detox. Check out Millie the Naturopath’s article on detoxing.

Michael

Detox Energy Salad

By Teresa Cutter – The Healthy Chef

I’ve just come home from Kamalaya – my favorite wellness retreat in Koh Samui Thailand and had a wonderful 2 weeks of self indulging health and fitness.  I ‘m posting up a delicious salad inspired by the wellness spa. It’s on my healthy chef cafe menu and it’s also one  I’ll  be making at this weeks Organic Expo in Sydney.  I eat this for lunch almost every day and top it with a quality protein source such as sardines in spring water, wild salmon or Grilled tempeh.

The naturopaths at Kamalaya tell me a detox can take 1 week or 1 month, depending on your constitution and health concerns. The liver detoxifies in two phases and in order to eliminate toxins from the body, both phases need to be supported. phase 1 initially breaks down toxins into smaller components which can then be eliminated from the body – this occurs during the first 3 days of your eating program. Phase 2 is the actual detoxification process when the toxins are metabolized into simpler substances and removed from the body by various elimination processes. It is required to provide the body with the correct nutritional support it needs such as fresh vegetable juices, herbal teas as well as an adequate protein intake to provide sufficient amount of amino acids to rebuild and repair. Amino acids are the building blocks of protein, needed to build and repair cells as well as support immune function.  Basically the motto is remove – restore – rejuvenate.

It’s like an oil change for your car. A sensible detox cuts out all alcohol and processed and animal food including dairy as well as sugar, caffeine, wheat and gluten. The menu is also hypoallergenic and low inflammatory so as not to cause gastrointestinal upsets.

What it’s good for:

The ingredients have been specifically chosen to detoxify, alkalinize and heal the body. High in antioxidants and minerals. Leafy greens are the greatest food around and an excellent source of vitamins minerals and fibre. The darker the leaves the more vitamin A and iron it contains.  Walnuts are high in omega 3 fats the ultimate “brain food” – avocado is a good source of potassium, a mineral that helps regulate blood pressure.

150 g mixed leafy greens
1 bunch broccolini or asparagus lightly steamed
1/2  avocado
10 g pumpkin seeds
10 g sunflower seeds
10 g walnuts
20 g goji berries
40 g wakaeme seaweed (rehydrated in cold water for a few minutes)
10 g  ground flax seed (linseed)

Arrange the salad leaves into serving bowls. Lay over the broccolini, seaweed, avocado and sprinkle over the seeds + goji berries.
Serve with your favorite dressing.  I like to make a lovely green parsley, lemon + mint salsa verde which goes perfectly with this salad. For a complete meal and added protein top with fish or grilled tempeh.

Green Dressing
1 bunch parsley leaves
1 bunch mint leaves
zest and juice from 1 lemon
cold pressed olive oil, flaxseed or walnut oil

Make the green dressing by combining all the ingredients into a high speed blender like a VitaMix and process until smooth. Season with a little fresh ground pepper. Pour a little over the salad just before eating and enjoy.

Enjoy.  Serves 2

Nutrition without dressing:

Protein: 6.1g
Carbs: 3 g
Fat: 13.1  g
Fiber: 6.2 g
595 kj / 131 calories

Detox Energy Salad is a post from: Group Fitness Training Sydney Personal Training

Here is a delicious gluten free bread recipe. What I love about it is that it’s really easy to make.  Most pumpkin breads use smashed cooked pumpkin, but I decided to have a go at using grated raw pumpkin to save a little time. This creates a lovely texture that’s moist on the inside  which makes it wonderful to eat with both savory and sweet toppings.  I love mine topped with macadamia nut butter and a little honey or as a side to a vegetable based soup topped with avocado, but serve it as you wish.

What it’s good for:
Pumpkin is a great source of carotenoid antioxidants and it’s also rich in omega 3 which makes it a perfect anti-inflammatory food. A number of age-related diseases have been linked to inflammation, including obesity, cancer, type 2 diabetes,atherosclerosis, arthritis, osteoporosis, depression and dementia. Almonds and eggs are full of protein that can help repair and nourish your body + immune system.

450 g (15.8 oz/ 3 cups) grated raw pumpkin (winter squash)
4 whole organic or free-range eggs
1/2 tsp sea salt
pinch nutmeg
1/4 cup (60 ml/ 2 fl oz)) olive or macadamia nut or cold pressed coconut oil
2 teaspoons gluten free baking (you can also use (3/4  teaspoon baking soda + a tablespoon lemon juice)
3 cups (300g/ 10  1/2 oz) fine almond meal (fine almond flour, ground almonds)
1 tablespoon honey
pumpkin seeds to sprinkle on top  (optional)

Preheat your oven to 150 C. Fan forced
Combine the pumpkin, eggs, salt, nutmeg and oil into a bowl.
Add the almond meal and baking powder and mix well.
Line a loaf tin with baking paper at the base and the sides.The size I used was: 10 1/2 cm wide and 26 cm long.
Spoon the mixture into the loaf tin and sprinkle the top with the pumpkin seeds.
Bake for approximately 1  1/2 hours – check after 1 hour and test as times may vary depending on your oven and temperature.
Remove from the oven and allow to rest in the tin for 1 hour before removing from the tin.
Cool and enjoy slices with avocado or topped with my  macadamia nut butter.
Serves 16.

Nutrition per serve
Protein: 6.2 g
Total Fat: 15 g
Saturated: 1.6 g
Carbs: 3.4 g
Sugars: 2.9 g
Sodium: 21 mg
kilojoules: 740
Calories: 176

By Teresa Cutter
The health Chef

Paleo Pumpkin Bread is a post from: Group Fitness Training Sydney Personal Training

Last month we had an article by Katika from The Family Wellness Centre on Chinese Dietary tips for Autumn, in the article she mentions adding Congee (like a soup) to your diet which most people probably haven’t made before. So here is a recipe for some Congee from Teresa Cutter.

This is a simple and nourishing soup that you can enjoy any time of the day, (Katika suggests breakfast and would be a great step away from processed cereal).  It was inspired from my favourite health destination Kamalaya in Koh Samui Thailand.  I regularly make mine with skinless organic chicken thighs but this is the sort of soup you can swap and change to whatever ingredients you have on hand. I also love pouring in lightly beaten egg just at the very end before serving which makes wonderful egg noodles and adds another texture and flavour component that’s delicious.

Traditionally congee is made with rice added to the stock, which helps add density, but what I also like to do is cook my whole grain or seed seperatly which makes it easier to control portions. I also love to switch between using brown rice, quinoa and even whole barley that adds more flavour and a delicate chewiness. The aromatics are really simple, clean and straight forward with just a few drops of toasted sesame oil added at the very end.

What’s good about it:
Adding a little protein such as the chicken, quinoa and egg will give your body essential amino acids it needs to heal, repair and nourish. The quinoa I’ve used in this recipe will also supply quality carbs to replenish glycogen stores your body needs for energy. Aromatics such as coriander and ginger will act as an anti-viral.

Serves 4

600 g (21 oz) skinless chicken thighs (about 6 thighs)  (see notes)
1 litres (4 cups / 35  1/4  fl oz)  water
1 litre (4 cups / 35  1/4 fl oz) vegetable  or chicken stock
2 cups quinoa  - cooked
2 free range / organic eggs
1 bunch coriander (cilantro) leaves, chopped
4 spring onions (scallions), sliced
1 tablespoon finely shredded ginger (optional)
1  tablespoon tamari soy sauce – or to taste
white pepper to taste
few drops toasted sesame oil

Combine thighs, water and stock into a large saucepan.
Add ginger at this stage if using.
Simmer over a low heat with a lid on for 1 hour.
Remove the chicken and chop finely with a knife then return back into the stock.
Stir in the beaten eggs and season with soy sauce and a little white pepper to taste.
Divide quinoa into serving bowls and ladle the soup over.
Garnish the top with spring onion, coriander and a few drops of sesame oil.
Serve immediately and enjoy.

Nutrition per serve:

Protein: 33 g
Total fat: 15 g
Saturated: 4.2 g
Carbs: 7.7 g
Calories: 306
Kilojoules: 1280

Notes:

• Vegetarians can use organic tofu or sauteed tempeh in place of the chicken.
• Aromatics such as pandan leaves and garlic can be added to the cooking water.
• Quinoa can be replaced with brown rice, buckwheat, whole barley or even just extra vegetables.
• A light sprinkle of fried shallots can be used for extra crunch and texture.
• A little chilli can be added for a little heat if you like.
• Duck can also be used in place of the chicken.  You can choose to add it in a raw state at the start of cooking, or just use 100 % stock in place of water and top with BBQ shredded duck when serving.
• Addition of green vegetables such as broccoli, spinach or kale can be added to this soup 5 – 10 minutes prior to serving.

Find more recipes by Teresa Cutter, The Healthy Chef (click)

Conjee is a post from: Group Fitness Training Sydney Personal Training

Green Power Smoothie is a post from: Group Fitness Training Sydney Personal Training

Now is the perfect time for making these delicious hot cross buns made from wholemeal spelt, oats, muscatel, honey, cinnamon and vanilla. This is not the light fluff style of hot cross bun you may be used to in the supermarkets made from white flour and refined sugar. My version is full of fibre and the oats give it a wonderful chewy density that marries perfectly with the cinnamon and vanilla.

I’ve used large muscatel raisins in this recipe, but they are also delicious with sun-dried figs, apple and walnuts or a combination of dried cherries and 85 % organic dark chocolate to give it that Easter touch.

For those who are gluten free or paleo, you will just love my gluten free version below the spelt, made from almonds and scented with orange, vanilla, cinnamon and honey with a light sprinkle of sun-dried cranberry and organic dark chocolate.

What’s good about them:
Whole-meal spelt is often tolerated with people who have digestive issues as it has a slightly lower gluten content and higher amino acid profile then traditional wheat based flours.  The beta-glucan fiber found in oats can help regulate your appetite and lower blood cholesterol. Macadamia nut and olive oils are anti-inflamatory and kind to the arteries. Cinnamon improves insulin’s efficiency, which lower and help to regulate blood sugar levels.

220g whole meal spelt or whole-wheat flour
50 g rolled oats
1 teaspoon ground cinnamon
1 teaspoon dried yeast
125 ml (1/2 cup milk) your choice of dairy, almond, rice, oat, soy
1 tablespoon honey
1 teaspoon vanilla bean extract or 1/2 of paste
60 ml (1/4 cup) macadamia nut oil or olive oil
1 free range / organic egg, lightly beaten
80 g muscatels or raisins
50 g currants

Mix the wholemeal flour, oats, cinnamon, yeast and a pinch of salt in a mixing bowl.
Warm the milk, vanilla and honey just a little until just slightly warm, then pour into the mixing bowl along with the egg and  oil.
Mix the dough for about 6 minutes until it is smooth and elastic. Add the dried fruits and mix through.
Cover the bowl with a clean cloth or glad wrap and leave the dough to double in size in a warm place for about 1 hour.
Knock back the dough and tip in onto your  working bench.
Kneed a little then shape into 10 rolls.
Cover lightly and allow to rise for another 30 minutes or until double in size.
Preheat your oven to 160 C.
Bake for 20 minutes until golden.
Cool then if you like pipe a cross made from either white or dark chocolate on top.
Enjoy.

Makes 10 hot cross buns
Nutritional info per bun:
Protein: 4.8 g
Carbs: 28 g
total fat: 7.6 g
Saturated: 1.2 g
Fibre: 3.5 g
Calories: 200
Kilojoules: 838

NOTES:
These buns are delicious lightly toasted with a light spread of macadamia nut butter
Add sun-dried cherries and dark chocolate in place of  raisins and currants.
Add sun-dried figs, apple and walnuts in place of raisins and currants.
Sprinkle with a few oat flakes before baking for a rustic effect or brush with egg wash before baking for a lovely glace finish.

by Teresa Cutter – The Healthy Chef
click the link to go to original page that also has Gluten Free version

Healthy Hot Cross Buns is a post from: Group Fitness Training Sydney Personal Training

1 1/2 cups rolled oats (or spelt oats or use your favourite muesli)
3/4 cup plain flour (I use organic wholemeal spelt flour from Woolworths)
1 cup dried fruit – I use a mix of berries or whatever I have. Dates are a favourite.
1 cup unsalted nuts – anything you want ( chop them up or dry roast a bit if you like)
1/3 cup sesame seeds (or LSA or chia seeds etc)
1/3 cup desiccated coconut
1/2 cup water
2T brown sugar
50 grams butter
3-4 T of honey or golden syrup, maple syrup would work too. A combo of all of you like.

Preheat oven to 180 degrees or 160 fan forced
Grease a tin well (about 25 x 25 but whatever you have will work)

Put all dry ingredients in a bowl

Melt butter in a pan. Add water, brown sugar, honey/syrup and stir over low to medium heat until sugar dissolves.

Pour into dry ingredients and mix until all combined.

Pour into baking tin and push down – use your hands if you need. I find it easier.

Bake for around 20 mins. Check after 15. Do not overcook as will dry out.

Allow to cool completely before cutting as needs to set.

Cut however you like, bars , squares.

Store in container in fridge to keep longer. You can freeze this too.

From The Amazing – Emma Hicks

Honey Muesli Slice is a post from: Group Fitness Training Sydney Personal Training

I love cooking with oats.  They are one of the best complex carbs rich in soluble fibre, that can help lower blood cholesterol and have  a low GI ranking providing long lasting energy. The addition of Chia seed help stabilize the hot-cake mix, but you could also use ground flax seed ( linseed ) as it will do the same job.  Both Chia and linseed contain essential omega 3 essential fats. They are called essential fatty acids (EFAs) because they are critical for good health and your body cannot make them on its own, so they must be obtained from the food we eat.  Omega 3′s can help lower cholesterol, reduce high blood pressure, improve symptoms of arthritis as well as mental health.  The brain is 60% fat and needs omega 3 to function properly which is why it’s a great idea to throw these wonderful seeds into everyday recipes we make at home.

1  1/2 cups 375 g  good quality ricotta
1/2 cup 125 ml   milk
4 organic free-range eggs
1 1/2 cups 140 g   rolled oats
1 teaspoon baking powder
2 teaspoons Chia or linseed

Combine ricotta, milk, egg yolk, oats, chia and baking powder.  Leave at least 1 hour to soften and allow the oats and chia to absorb the milk.  Fold in lightly whipped egg white.  Cook hot-cakes over a low – medium heat for about 2 – minutes each side or until the centre is cooked through.  A nice idea is to sprinkle one side with rolled oats before turning over for a rustic effect.  makes 8 pancakes

Nutrition per pancake:

Protein: 11.2 g

Fat: 9 g

Carbs: 12 g

760 kj / 182 calories

Serving ideas:
Strawberries and organic maple syrup
Eco banana and a little honey + bio yoghurt

By Teresa Cutter – The Healthy Chef

Oatmeal Pancakes is a post from: Group Fitness Training Sydney Personal Training

Serves 6

1 large avocado

1 tbsp lime juice

½ long red chilli

3 tbsp chives, chopped (+ extra sprigs for serving)

3 tsp fresh mint, chopped

1 sour dough baguette, cut in to slices

Scope the avocado flesh out and place in a bowl with the lime juice, mash together with a fork, then mix in the chilli, chives, mint and a pinch of salt. Add a spoon full of the avocado mixture to each slice of sourdough and top with extra chive sprigs.

This dip also goes well with sweetcorn or zucchini fritters

By Georgina from Simply Sumptuous Foods

Avocado Dip is a post from: Group Fitness Training Sydney Personal Training

2 large avocados
1 punnet grape tomatoes, quartered
½ tin chickpeas, drained and rinsed
50g Rocket leaves
1-2 red chillies, finel diced (optional)
2 tbsp pine nuts, toasted
1 lemon
2 tbsp olive oil
Salt & pepper
4 large wholemeal flat breads

Place the flat bread onto an oven tray and toast under the grill for a few minutes each side until crisp. Cut into triangles and place on a serving plate.
Cut the avocados in half and remove the stone. In a large bowl place the tomatoes, chickpeas, chilli and rocket, drizzle with oil and lemon juice, season and lightly mix together. Fill the centre of the avocado with the salad and sprinkle with toasted pine nut, serve.

By Georgina from Simply Sumptuous Food

Stuffed Avocado Salad with crispy bread is a post from: Group Fitness Training Sydney Personal Training

1 ½ cups soaked almonds

3 pitted dates, soaked or 1 tbsp agave nectar

2 ½ cups water

Place the almonds, dates and water in a blender and process until smooth. Place a fine mesh sieve or piece of muslin cloth over a mixing bowl and pour the almond mixture through it. Using a spatula press the almond mix so that you extract as much liquid as possible. Discard the pulp.

Transfer the liquid to a sealed container and store in the fridge, it will keep for up to 5 days however it may separate so shake well before using.

Use to make a great flavored porridge or rice pudding.

By Georgina White – Simply Sumptuous Foods

Almond Milk is a post from: Group Fitness Training Sydney Personal Training

Makes 8 muffins

1 cup rolled oats
1 cup natural yoghurt
½ cup finely chopped apple
½ cup assorted berries
⅓ cup buttermilk
¼ cup raw sugar
¼ cup wholemeal flour
2 tsp baking powder

Preheat oven to 180°.  Place all ingredients in to a large bowl and gently mix together. Line a muffin tray with paper cases or lightly grease the muffin pan, fill with mixture and bake for 20-25 minutes. Let muffins cool then serve.

Note: You can substitute the apples and berries with other fruit if you prefer.

By Georgina – Simply Sumptuous Foods

Apple & Berry Muffins is a post from: Group Fitness Training Sydney Personal Training

Serves 4

10 dried apricot halves
7 dried peach halves
6 prunes, stones removed
6 dried figs, cut in half
1 cinnamon stick
1 orange
125ml apple juice
1 vanilla bean, split and scrape out the seeds
2 pears, peeled and cut into quarters
2 apples, peeled and cut into quarters
1tbps raw sugar or honey

Put the apricots, prune, peaches, figs, cinnamon, vanilla pod and seeds in to a saucepan. Zest half the orange and add to the pan, then juice the orange, pour into a measuring jug and add enough water to give 250ml liquid. Pour in to the pot and add the apple juice. Cover pan and bring to the boil then turn down to a gentle simmer, cook for 5 minutes.

Remove the lid add the apple and pear and enough water to only just cover them. Cover and cook for 5-6 minutes until they are just soft. Remove the lid and discard the orange peel and vanilla bean. Test for sweetness and add the sugar or honey if desired.

Increase the heat and cook at a rapid boil for 2 minutes to reduce the liquid. When the liquid has reduced remove and discard the cinnamon stick, taste again and adjust sweetness if required then serve.

By Georgina – Simply Sumptuous Foods

Poached Winter Fruit is a post from: Group Fitness Training Sydney Personal Training

Serves 4

550g tinned borlotti beans
110g macaroni
2 tbsp olive oil (or butter)
1.5 litres vegetable stock
2 tbsp fresh rosemary, finely chopped
1 onion, finely diced
2 cloves garlic, peeled and crushed
3 tbsp tomato puree
Parmesan to serve – shaved

Drain and rinse the beans. Heat oil in a large saucepan, add onion and cook on a medium – low heat for 10 minutes or until the onion is soft without colouring. Add the garlic and cook for a further 2 minutes, now add the tomato puree and rosemary, stir then add the beans and 1.5 litres stock. Bring to the boil then simmer gently for 20 minutes.

Season with salt and pepper then pour half the soup in to a blender and blend until smooth, return the pureed half to the pan and bring to a simmer. Add the macaroni and simmer for 10-12 minutes until the pasta is cooked. Serve immediately dressed with lots of shaved parmesan.

By Georgina White – Simply Sumptuous Foods

Tuscan Bean Soup is a post from: Group Fitness Training Sydney Personal Training

Preparation time: 15 minutes, cooking time: 5 minutes. Makes 4–6 patties

• 400g (14oz) lean chicken mince (ground chicken) or tuna
• 1–2 tablespoons tamari
• 1 tablespoon grated fresh ginger
• 1 garlic clove crushed
• 1/2 cup chopped coriander (cilantro)
• 1 large carrot, grated
• 1 cup grated sweet potato (yam)
• Spelt or wholemeal flour to coat patties
• Small amount of butter or coconut oil

Place all the ingredients, except the spelt flour, in a food processor and blend until smooth. Transfer the blended ingredients into a bowl. Shape into four or six burgers and toss lightly in the spelt flour.

Heat a little butter / oil and cook patties for 3–4 minutes each side. Alternatively brush patties with butter / oil and bake in the oven, turning once. Serve with steamed vegetables.

By Zoe Bingley-Pullin Nutritionist and Chef (cooking oil modified by Michael from Vivos Active)

Chicken and Vegetable Patties is a post from: Group Fitness Training Sydney Personal Training

Vegetable Ingredients:

* you can add any selections of your favorite veggies if you want to mix it up.

Curry Sauce:
1½ tbsp curry powder – madras style
½ tsp chilli powder (use more if a mild powder)
1 stalk lemongrass, chopped
3 cloves garlic, peeled and finely chopped
Finger size piece of ginger, finely chopped
½ onion, roughly chopped
2 shallots, finely chopped
2 bay leaves
4 basil leaves
300ml coconut milk (low fat)
Pinch salt and pepper
2-3 tbsp Coconut oil or vegetable oil

Boil the vegetable ingredients (except the mushrooms) until half cooked, time will vary depending on vegetables used and how big you have chopped them.

Saute garlic, onion and ginger in oil over a medium heat for a few minutes until fragrant. Add curry powder, salt and pepper, bay leaves, basil and lemongrass, stir well and cook for a few minutes. Pour in coconut milk stir and bring to a simmer. Add vegetables and chilli powder and cook on a low heat for 10-15 minutes or until vegetables are cooked. Serve with boiled rice and a sprinkle of fried shallots and garlic slices.

By Georgina – Simply Sumptuous Foods

Kare Sayur – Vegetable Curry is a post from: Group Fitness Training Sydney Personal Training

INGREDIENTS
2 cups fresh broccoli chopped into florettes
2 cups fresh yellow squash chopped into medium pieces
1 cup sweet potato chopped into medium chunks (can alternate with parsnips or beetroot if avoiding potato)
Fennel seed
pepper
oregano

*Use organic produce where possible

METHOD

Wash all vegetables well before chopping. Place chopped vegetables in a large heavy based saucepan.
Fill saucepan with water till vegetables are almost covered. Add 1/2 teaspoon Fennel seed, 1/2 teaspoon pepper and 1 tsp oregano. Place a lid on the saucepan and bring to the boil. Reduce heat and simmer gently till vegetables are tender. Puree the soup with a blender. Adjust seasonings if necessary. Enjoy! SERVES 4-6

Nutritional information – Calories = 267. Rich in Vitamin A and C for healthy immune function (especially in Winter) and glowing skin!

Blended vegetable soups are generally good for all but selecting the right blend of vegetables is what ensures taste and saeity.

By Millie – Mu Naturopathy and Power Healing

Blended Vegetable Soup is a post from: Group Fitness Training Sydney Personal Training

Serves 4

Chili Paste:
6-8 dried chillies, soaked in hot water for 30 minutes
6 garlic cloves, chopped
½ tsp salt
1 stalk lemongrass, finely chopped
2 shallots, chopped
1tsp miso

Soup:
4 cups vegetable stock
2 tbsp tamari
½ bunch silverbeet, chopped
1 carrot, chopped
½ cup mushrooms, sliced
125g firm tofu, chopped into chunks
1 fennel bulb, thinly sliced
½ cup mint, chopped
½ cup parsley, chopped
1 tbsp oil

To make the paste add the garlic and salt to a mortar, pound with pestle. Add lemongrass, chillies, shallots and miso crushing after each addition to make a thick paste.

Heat the oil in a large pan and add the chili paste, cook over a medium heat for 3-4 minutes, stirring occasionally to prevent it sticking. Add vegetable stock and soy sauce, bring to the boil. Add carrots, fennel and mushrooms and cook at a simmer for 5 minutes, add silverbeet and tofu and continue to simmer for 10 minutes. Add mint and parsley and allow to wilt for 1-2 minutes then serve.

*Depending on the chillies you use this can be a very fiery soup so either use less chillies or add some coconut milk at the end to dilute some of the heat if required.

By Georgina White – Simply Sumptuous Foods

Spicy Vegetable Soup is a post from: Group Fitness Training Sydney Personal Training

Prep time: 5-10 minutes,  Serves: 1 person

Ingredients:
1 cup of skim, soy, oat, rice or cows milk
1 cup of water
½ a cup of mixed berries, fresh or frozen
2 tbsp of low-fat plain yoghurt
1 scoop of whey flavourless protein powder
1 tsp cinnamon
4 ice cubes

Method:
Place all the ingredients is a food processor or blender and blend until thoroughly mix.
Serve in a chilled glass.

By Zoe Bingley-Pullin from Nutritional Edge

High protein fruit smoothie is a post from: Group Fitness Training Sydney Personal Training

2 small zucchinis
2 baby eggplant
1 red capsicum
12 mini roma tomatoes
100g baby spinach
¼ cup olive oil
60g Feta
¼ cup pine nuts, toasted
2 tbsp balsamic vinegar
4 thick slices organic sough dough bread

Thinly slice the zucchini and eggplant lengthways, place in a colander and sprinkle with salt, place a heavy bowl or plate on top and leave for 30 minutes.

Slice the capsicum into 4 flat pieces removing the seeds, place on a baking tray with the skin facing up and place under a hot grill until the skin has blackened. Transfer to a bowl and cover, set aside to cool. When cool enough to handle peel off the skin and leave to one side.

Cut a small cross in the top of each tomato, place in a bowl and pour over boiling water to cover the tomatoes, leave for 1 minute then drain off and cover with cold water. The skin of the tomatoes should now easily peel off. Cut tomatoes in half and place the cut side facing up on a baking tray, sprinkle with salt and pepper and bake in the oven for 10 minutes until soft and heated through.

In the meantime pat the eggplant and zucchini dry with a clean tea towel. Heat ½ the olive oil in a frying pan and fry the eggplant slices for 3-5 minutes on each side until golden and soft, drain on kitchen roll then repeat with the remaining oil and the zucchini.

Remove the empty pan from the heat and add the balsamic vinegar, swirl around as the balsamic vinegar will cook and thicken from the heat of the pan then lay the capsicum slices in the pan to coat with the reduced balsamic.

Toast the bread and place 1 slice on each plate. Top with baby spinach, eggplant, zucchini, capsicum and tomatoes. Crumble feta over the top and sprinkle with pine nuts.

Drizzle with a little additional balsamic vinegar if desired.

By Georgina – Simply Sumptuous Foods

Warm Vegetable and Feta open Sandwich is a post from: Group Fitness Training Sydney Personal Training

Serves 4
1 large eggplant
3 zucchini
2 onions, roughly chopped
½ red capsicum, de seeded and diced in to 1 inch pieces
½ yellow capsicum, de seeded and diced in to 1 inch pieces
8 tomatoes
4 tbsp tomato paste
3 cloves garlic, crushed
2 tbsp fresh oregano, chopped
1 tbsp chervil, chopped
½ tsp dried chilli flakes
1 tsp sugar

Chop the eggplant and zucchini in to 1 inch (2.5cm) dice. Place in a colander and mix in a dessert spoon of salt. Cover with a plate and weigh it down, leave for an hour so the bitter juices can drain out.

Cut a cross in to the top and bottom of the tomatoes, place in a bowl and cover with boiling water. Leave for 1 minute then drain and cover with cold water. Remove the tomatoes and peel off the skin. Chop each tomato into quarters.

Heat a large pan, add a little olive oil and fry off the onions for 2-3 minutes, add garlic and continue to cook for a few minutes until the onion is softened. Add the capsicum, cook for 3-4 minutes. Add the eggplant and zucchini and fry off for 5 minutes then add tomatoes and tomato paste. Put a lid on the pan and cook on a medium heat for about 25 minutes until the vegetables start to soften. Add the herbs, chilli flakes and sugar, stir and cover to cook for a further 20 minutes until all the vegetables are soft and the tomatoes have broken down.

Season to taste and serve either on its own or with some boiled brown rice.

By Georgina White – Simply Sumptuous Foods

Ratatouille is a post from: Group Fitness Training Sydney Personal Training

Rocket & Mint Pesto
½ cup firmly packed mint leaves, 40g rocket, ¼ cup grated parmesan, ½ cup pistachios, 2 cloves garlic, 1tbsp lemon juice, 2tbsp water, ½ cup olive oil.
Blend all ingredients together excluding the oil, once everything is combined slowly drizzle in the oil and process until smooth.

Minted Pea’s
Place 625g peas in a saucepan and pour in just enough water to cover them. Add 4 mint sprigs and bring to the boil. Simmer for 5 minutes or until peas are tender, drain and discard the mint. Return to the saucepan and add 2 tbsp of shredded mint leaves and 20g butter, stir over a low heat until butter has melted the season and serve.

Minted Potato & Feta Cakes
Blanch 450g baking potatoes for 6-8 minutes in their skins, drain and when cool peel and grate into a bowl. Add 100g feta, 100g cooked peas, 4 tbsp finely chopped mint, 2 beaten eggs and season. Stir thoroughly to combine. Heat a little oil in a frying pan then take dessertspoonfuls of the mix and drop into the pan, flattening each into a cake. Cook for 3-4minutes each side until golden. To lower the calories you can bake the cakes in the oven for about 20minutes.

By Georgina White – Simply Sumptuous Foods

Cooking with Mint is a post from: Group Fitness Training Sydney Personal Training

It’s also a great dish to make extra of as it will keep in the fridge for another day or you can freeze portions.

Serves 4

375g fresh lasagna sheets
Grated parmesan for the top

Filling
Box of frozen spinach
200g fresh low fat ricotta
1 garlic clove
½ onion, finely diced
30g grated parmesan
2 tbsp flat-leaf parsley, chopped
½ tsp ground nutmeg
1 bottle passata

To make the filling defrost the spinach in the microwave and squeeze out all of the excess liquid. In a frying pan cook the onion over a medium heat for 5 minutes, add garlic and continue to cook for a few more minutes until the onion is soft.
In a medium sized bowl add the spinach, onion and remaining filling ingredients and mix thoroughly.
Pour some of the passata onto the bottom of a baking dish, top with a lasagna sheet. Spread over 1/3 of the spinach filling, top with another sheet of lasagna and then a thin layer of passata, repeat until all the filling has been used. Finish with a layer of lasagna topped with a good layer of pasatta and sprinkled with parmesan. Bake for 25-30 minutes until pasta is soft and topping has crisped up.

By Georgina White – Simply Sumptuous Foods

Spinach & Ricotta Lasagna is a post from: Group Fitness Training Sydney Personal Training

Serves 4
8 baby fennel bulbs
5 tbsp olive oil
2 oranges
1 tbsp lemon juice
1 red onion
100g kalamata olives
2 tbsp mint, roughly chopped
1 tbsp parsley, roughly chopped

Preheat oven to 200°C.

Trim the fronds from the fennel. Remove the stalks and cut a slice off the base of each fennel 5mm thick. Slice each fennel into 6 wedges, put in a baking dish and drizzle with 3 tbsp olive oil. Season well. Bake for 40-45 minutes or until tender and slightly caramelized. Turn once during cooking. Allow to cool.

Cut a thin slice off the top and bottom or each orange. Using a sharp knife, slice off the skin and pith. Remove as much pith as possible. Slice down the side of a segment between the flesh and membrane. Repeat with the other sides and lift out segment. Do this over a bowl to catch the juices. Repeat with all segments and squeeze out any remaining juice.

Whisk the remaining oil into the orange juice until emulsified. Season well. Combine the orange segments with the onion and olives in a bowl and pour on half the dressing and add half the mint, mix well. Transfer to a serving dish and top with the fennel, drizzle with the remaining dressing. Scatter the parsley and remaining mint over the top and serve.

By Georgina White – Simply Sumptuous Foods

Roasted Fennel and Orange Salad is a post from: Group Fitness Training Sydney Personal Training

4 fresh corn
½ red onion, roughly chopped
½ bunch fresh coriander
1 cup flour
1 tsp baking powder
2 eggs
pinch salt
oil or butter
1 lemon
Extra coriander to serve

Cut corn kernels from the cob and place ½ of the kernels in a blender along with the coriander, onion, egg, flour, salt & baking powder. Blend until smooth, pour in to a bowl and add the remaining corn, mix.

Heat oil in a pan and when hot add spoonfuls of the mixture to the pan, cook for a few minutes on each side until the corn fritters are golden and crisp. Remove from the pan and rest on paper towel to absorb any excess oil. Serve with a sprinkle of fresh lemon juice and some extra coriander leaves.

By Georgina from Simply Sumptuous Foods

Sweet Corn Fritters is a post from: Group Fitness Training Sydney Personal Training

Serves 4

½ cup quinoa
15 black olives
6 marinated artichokes, quartered
1 heaped tsp baby capers
15 cherry tomatoes or sundried tomatoes
½ red onion, finely sliced
200g kidney beans
Salt & pepper to season
2 tsp olive oil
1 tbsp white wine vinegar

To cook quinoa place in a saucepan and add 1 cup cold water, bring to the boil then turn down to simmer, cover and cook for 15 minutes until all the liquid has gone. Turn off heat and place a piece of kitchen paper on top then cover and leave to stand until cool.

In a bowl mix the oil, vinegar, salt and pepper. In a separate bowl add all the other ingredients as well as the cooled quinoa, gently combine. Pour over dressing and mix through. Serve on its own or on a bed of salad leaves.

By Georgina from Simply Sumptuous Foods

Italian Inspired Quinoa Salad is a post from: Group Fitness Training Sydney Personal Training

Ingredients
375g (2 cups green lentils)
200g green beans
2 carrots
1 large onion
1 large potato
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
½ cup buckwheat flour (or ¾ cup all purpose flour)

Sauce
2 cloves garlic
1 tbsp grated ginger
250ml passata
500ml vegetable stock
250ml coconut milk (optional however if you leave out increase the passata to 350ml and the stock to 600ml)

Method

Cover lentils with cold water and soak overnight. Drain well. Preheat oven to 200°. Grate the onion and potato and drain excess liquid. Combine the lentils, onion , potato, cumin, coriander, turmeric and flour in a bowl and mix well. Roll the mixture in to walnut size balls and place them on a lined tray. Cover and refrigerate for 30 minutes.

Top and tail the beans. Slice the carrots. Remove lentil balls from fridge and spray with oil, place on a baking tray and place in oven for 15 minutes or until crisp and brown.

Heat oil in a large saucepan. Add garlic and ginger and cook for a minute on a medium heat. Stir in tomato passata, vegetable stock and coconut milk. Bring to the boil, reduce heat and simmer uncovered for 10 minutes. Add the lentil balls, beans and carrots, cover and simmer for 35 minutes stirring occasionally. Serve.

By Georgina White – Simply Sumptuous Foods

Lentil Bhuja Casserole is a post from: Group Fitness Training Sydney Personal Training

Ingredients

1 clove garlic
1 small red onion
2 radishes
1 small red chili
1 large ripe avocado
1 medium lemon
Salt (sea/rock) and freshly ground pepper to taste

Method

1. Roughly (with love) chop the onion, radish and chili with the garlic.

2. Peel the avocado and remove stone, mash with fork in bowl.

3. Finely grate the lemon rind and juice the lemon.

4. Combine avocado, garlic, onion, radish, lemon rind and lemon juice, season well and mix thoroughly.

Serve with chopped carrot, celery and capsicum

By Millie – Mu Naturopathy

Zingy Guacamole is a post from: Group Fitness Training Sydney Personal Training

100gm dried red lentils
¼ cucumber
1 tbsp chopped chives
2 asparagus stalks
¼ yellow capsicum
1 tsp Olive oil
1 tsp white wine vinegar

Boil the lentils for about 15 minutes or until soft, drain and rinse under cold water.

Thinly slice the cucumber, capsicum and asparagus.

Add all the ingredients in to a bowl and combine, season to taste and serve

By Georgina White – Simply Sumptuous Foods

Cold Red Lentil Salad is a post from: Group Fitness Training Sydney Personal Training

Serves 4
½ chinese cabbage, finely sliced
1 carrot, grated
½ red onion, finely sliced
70g baby spinach
¼ cup pine nuts, toasted
¼ cup slivered almonds, toasted
½ cup fresh mint leaves, roughly chopped
¼ cup crispy noodles

Dressing
¼ lime, zest
½ lime, juice
25ml white wine vinegar (or apple cider vinegar)
2 tsp caster sugar
2 tbsp sesame oil

Mix all the dressing ingredients together in a bow and leave to one side. Mix cabbage, spinach, mint, carrot & onion in a large bowl. Pour over dressing and mix through. Sprinkle nuts and noodles on top and serve.

By Georgina White – Simply Sumptuous Foods

Oriental Salad is a post from: Group Fitness Training Sydney Personal Training

Serves 4
600g baby beetroot, trimmed
300g asparagus, trimmed
2 cloves garlic, crushed
1 tbsp finely grated lemon rind
2 small avocados, cut into thin wedges
3 medium oranges, segmented
1 red onion, thinly sliced

Whole grain Mustard Dressing
1 tbsp extra virgin olive oil
1 tbsp wholegrain mustard
1 tbsp white wine vinegar or apple cider vinegar
1 tbsp finely chopped chives
¼ cup parsley, coarsely chopped

Preheat oven to 180°C.

Place beetroot on to an oven tray, roast uncovered for about 45 minutes or until the beetroot is tender. Cool for 10 minutes, peel and cut into quarters.

Meanwhile combine asparagus, garlic and rind on oven tray and roast uncovered for about 10 minutes or until asparagus in tender. Cut asparagus in half, crossways.

Combine all the ingredients for the dressing in a small bowl.

Place beetroot and asparagus in a bowl and mix with the remaining ingredients, toss gently and serve.

By Georgina White – Simply Sumptuous Foods

Rainbow Salad is a post from: Group Fitness Training Sydney Personal Training

Serves 4 1 cup white medium grain rice 1 ½ cup vegetable stock 1 red onion, finely diced 8 button mushrooms 2 cloves garlic, crushed 30ml white wine 2 tbsp thyme leaves, chopped 1 tbsp parsley, chopped Olive oil Bring vegetable stock to the boil and add the rice, turn down to a low heat, cover and cook for 10 -12 minutes until rice is soft and stock has been fully absorbed. Meanwhile heat a little oil in a frying pan add the onion on a medium heat for 3-4 minutes, add garlic and cook for a further 2-3 minutes until onion softens. Add the white wine and bring to the boil until half of the liquid has absorbed. Add mushrooms, parsley and thyme and finish cooking for about 5 minutes so all the flavors can blend. Mix the onion and mushroom mixture in to the rice until combined, season and serve. By Georgina White – Simply Sumptuous Foods

Mushroom & Thyme Rice is a post from: Group Fitness Training Sydney Personal Training

200g organic kidney beans, soaked overnight (or 400g tin)
½ red onion, finely diced
½ red capsicum, finely diced
12 cherry tomatoes, halved
Lettuce leaves
Fresh coriander
2 tbsp red wine vinegar
1 tbsp olive oil

Cook the soaked kidney beans in plenty of water for 60-90 minutes until they are soft, drain and leave to cool. Place the diced onion in a bowl and cover with water, leave for 10 minutes, this just takes the edge off the strength of the onion. Drain onion and combine all ingredients in a bowl excluding the lettuce. Season to taste and serve a large spoon full in a washed whole lettuce leaf sprinkled with fresh coriander leaves.

By Georgina White – Simply Sumptuous Foods

Quick Red Bean Salad is a post from: Group Fitness Training Sydney Personal Training

200gm of dried chickpeas soaked overnight or 1 tin chickpeas
1-2 tbsp lemon juice
2 garlic cloves
2-3 tbsp tahini
1 tsp ground cumin
1tsp ground coriander
Pinch salt

Drain chickpeas and keep the liquid to one side. Place Chickpeas, tahini, lemon juice, garlic and salt in a blender and blend until smooth.

Add a small amount of the reserved liquid or water until you reach the desired consistency.

Serve with crackers, fresh bread or chunks of your favorite raw veggies.

By Georgina White – Simply Sumptuous Foods

Hummus is a post from: Group Fitness Training Sydney Personal Training

A healthy option to freeze and have when cooking is all too much!

A can of chickpeas or bortolli beans or kidney beans (organic, low salt)
A bunch of your favorite herb (parsley, basil, mint or rocket!)
Grated beetroot (one medium bulb)
One Grated carrot
5 cherry vine ripened tomatoes (slice in half)
One tablespoon Sesame seeds and pumpkin seeds
One teaspoon grated ginger (or can buy ‘Herbies’ dried and sliced ginger slices)
A squeeze of lemon

Mix together and freeze in small containers, take out when ready!

By Millie – Mu Naturopathy

Quick Meal is a post from: Group Fitness Training Sydney Personal Training

20 rice paper wrappers
100g dried rice vermicelli
1 avocado, thinly sliced
1 small Lebanese cucumber, seeded & julienned
1 carrot, julienned or grated
4 spring onions, thinly sliced
15g (1/2 cup) fresh coriander, finely chopped
15g (1/2 cup) fresh mint, finely chopped
Juice of 1 lime
Chili, finely chopped (optional)
Sesame Oil

Place vermicelli in a bowl, cover with boiling water and leave for 5 minutes or until softened. Place drained noodles in a bowl and add 3 drops of sesame oil, lime juice, chili (if using), mint and coriander. Stir to combine.

Working with no more than 2 rice paper wrappers at a time, dip each wrapper into a bowl of warm water for 10 seconds till softened, then lay flat on a surface. Place a little of each filling onto the wrapper, fold in the sides and wrap up tightly. Repeat with the remaining wrappers. Serve immediately with your favorite dipping sauce or simply a squeeze of fresh lemon juice.

* Rice paper rolls are really versatile and you can change the filling to use your favorite veggies or whatever happens to be in the fridge.

By Georgina White – Simply Sumptuous Foods

Rice Paper Rolls is a post from: Group Fitness Training Sydney Personal Training

INGREDIENTS
400g chickpeas
1 carrot
1 red onion
7-12 blanched almonds
2 bunches parsley
1-2 limes
Peppers, spices to flavor

*Use organic produce where possible

METHOD

Rinse and wash chickpeas if from can or remove from water if been soaking overnight.  Dice onion and mix with squeezed lime juice in bowl, leave to sit for 5 minutes.  Grate carrot, chop parsley, chop almonds in half if desire.  Mix with chickpeas and add to onion mix.  Mix altogether.  Add pepper and lime to taste buds sensation.  Enjoy!  SERVES 2

Nutritional information – Calories = 461.  Vegetarian source of amino acids (building blocks of protein for growth and muscles!), rich source of Vitamin A and C for healthy immune function (especially in Winter) and glowing skin!  Also good source of calcium and magnesium, minerals integral for bone and muscle health.

For best digestion, don’t forget to chew slowly and if possible eat with friends or family even if you only have fifteen minutes to spare!  Another healthy trick for digestion is to walk 100 steps after eating, an ayurvedic (Indian philosophy) principle!

By Millie – Mu Naturopathy

Chickpea Delight is a post from: Group Fitness Training Sydney Personal Training

Method

Pre heat oven to 200°. Peel and chop the pumpkin and sweet potato in to small cubes, then place on a baking tray, coat with a little olive oil and bake for 15 min or until brown. Place tomatoes in a baking dish, season and bake for 8-10 minutes until they are soft. Set aside.

Place couscous into a bowl and pour over the water or stock, cover and stand for 5 minutes. Place seeds and nuts in to frying pan and lightly toast for a few minutes.

Stir couscous with a fork to break up the particles then add the seeds, nuts and roast pumpkin, sweet potato, tomatoes and stir through.

Season, combine the nut oil and vinegar in a jug then add to the couscous and stir through.

By Georgina White – Simply Sumptuous Foods

Warm Cous Cous Salad is a post from: Group Fitness Training Sydney Personal Training

Pre heat oven to 180°.

Cut a cross in the top and bottom of the tomatoes and then place them in a large bowl, cover with boiling water and leave to stand for a few minutes. Drain and cover in cold water for a minute. Drain and peel off the skins, they should come off quite easily. Cut the very top of the tomato’s off so that you create a lid. Using a spoon, scoop the seeds and insides of the tomato out. Stand with the cut opening facing down on some kitchen towel and leave to drain for 20 minutes.

In the meantime add the onion to a frying pan and cook in a little oil for 2-3 minutes, add garlic and continue to cook until the onion is soft. Add the rice, basil, pine nuts, balsamic vinegar, salt and pepper and cook for 5 minutes. Stir in the parmesan. Fill each of the tomatoes with the filling and then place a lid on top of each one.

Place stuffed tomatoes on to a baking tray, drizzle with olive oil and bake for about 15-20 minutes or until soft. Serve with salad and sprinkle with pine nuts and fresh parmesan.

By Georgina White – Simply Sumptuous Foods

Stuffed Baked Tomatoes is a post from: Group Fitness Training Sydney Personal Training

1. If you soaked the lentils (preferably over night), discard the soaking water and pour in about 3 cups of fresh water and some salt and cook the lentils separately beforehand. Set aside. You may need to add more water depending on the batch of lentils, sometimes they’re quite stale or have been over-dried and will need more water to cook.

2. Place the oil or butter in a heavy-base pot and heat on a medium flame.

3. Place the cloves, cinnamon quill and curry leaves in the oil, let them release their aroma but not burn, curry leaves may change colour quickly so you may want to put them in a little after the cloves and cinnamon

4. Now add the onions and let them brown

5. Pour in the tomatoes, turn the heat down completely and let the tomatoes reduce completely

6. Pour in the cooked daal, salt, chillies, ginger, turmeric and garam masala. Stir and cook further on a low heat until the Daal and tomatoes have combined well and its the thick slop that it should be!

7. Garnish with Coriander and serve with rice or roti

Family Recipe from Meetal S

Daal recipe is a post from: Group Fitness Training Sydney Personal Training

225g chickpeas, soaked overnight, rinsed & drained
1 small onion, finely chopped
1 green pepper, finely chopped
2 red chilies
1tsp ground coriander
1tsp ground cumin
1tsp turmeric
3 cloves garlic, crushed
10g fresh coriander, chopped
500g greek yoghurt
Grated zest ½ lemon
1tbsp lemon juice
1 large egg, beaten
3tbsp whole meal flour or chickpea flour
Salt & pepper
2 tbsp oil

Red Onion Salad
1 red onion, thinly sliced
1tsp grated lemon zest
Juice 1 lemon
3 tbsp fresh coriander leaves

Place chickpeas in a saucepan, cover with cold water and a pinch of salt. Bring to the boil and simmer for 30 minutes. Drain thoroughly.

For the red onion salad mix the ingredients in a small bowl and set aside to marinade for at least 30minutes.

Add 1 tbsp oil to a saucepan and gently fry the onions and green pepper, along with the garlic and chilies for 5 minutes until they have softened and begun to turn brown. Stir in the ground coriander, cumin & turmeric and cook for a further minute.

Blend chickpeas and fresh coriander in a food processor until evenly chopped, but not to a puree. Transfer to a bowl and stir in the onions, lemon zest & juice & 3 tbsp of yoghurt. Mix well and season to taste. Form the mixture in to 12 patties for a starter or 8 larger patties for a main dish. Now coat each pattie in the beaten egg then toss them in the flour. Heat oil in a frying pan and cook the patties in batches for 1-2 minutes until golden brown on each side.

Serve with the onion salad and a couple of spoonfuls of yoghurt.

By Georgina White – Simply Sumptuous Foods

Chickpea Cakes with Red Onion Salad is a post from: Group Fitness Training Sydney Personal Training

• 300g Brown rice
• 3 tsp ground cumin
• 1 medium sweet potato, peeled and cut into 2cm pieces
• 1 red onion, cut into small chunks
• 400g can chickpeas, drained
• 1 tsp ground coriander
• 1 tsp paprika
• ½ tsp turmeric
• 1 tbsp olive oil
• 50g toasted slivered almonds
• 2 tbsp freshly chopped coriander
• 1 ½ cups rocket leaves
• 1 ½ cups baby spinach leaves
• 1 tbsp lemon juice
• 4 tbsp natural yoghurt
• ½ cup freshly chopped mint
• Salt and pepper

Preheat oven to 180 degrees. Line a baking tray with baking paper. Cook the brown rice in a large saucepan of boiling water with 2 tsp of cumin. Cook stirring occasionally for about 30 minutes, or until al dente. Drain well.

Meanwhile place the sweet potato, onion, chickpeas in a large bowl. Add the remaining cumin, ground coriander, paprika, turmeric and oil and mix together. Spread on to the baking tray in a single layer and bake for about 25minutes or until potato is tender. Mix the natural yoghurt and chopped mint in a bowl and leave to one side.

Toss the rice, sweet potato mixture, almonds, chopped coriander, rocket, baby spinach & lemon juice together in a large bowl. Season to taste and serve drizzled with the natural yoghurt dressing.

By Georgina White – Simply Sumptuous Foods

Brown rice salad with spiced chickpeas & sweet potato is a post from: Group Fitness Training Sydney Personal Training

200gm Couscous
200ml vegetable stock
1 Avocado, roughly diced
½ red capsicum, finely diced
1 tbsp almond slices, toasted
1 tbsp pine nuts, toasted
1 tbsp pumpkin seeds
2 oranges, segmented
Juice of 1 orange
½ punnet cherry toms
30ml white wine vinegar or cider vinegar
1 tbsp Walnut or Hazelnut oil
¼ bunch mint, finely chopped
¼ bunch parsley, finely chopped
Salt
Pepper

Place couscous in a bowl and pour over stock, cover and stand for 5 minutes.
Make vinaigrette by mixing the vinegar and oil together. Pour dressing over the diced avocado and gently mix.
Stir couscous with a fork to break up the particles add the seeds, nuts, orange segments, tomatoes, capsicum, and season.
Mix through the vinaigrette and avocado and serve.

By Georgina White – Simply Sumptuous Foods

Avocado, Almond & Orange Couscous is a post from: Group Fitness Training Sydney Personal Training

Serves 4
20g butter
1 tbsp olive oil
2 fennel bulbs, thinly sliced
340g marinated artichoke hearts, drained and chopped
300ml cream
1 tbsp Dijon mustard
3 tbsp dry white wine
50g grated parmesan cheese
375g risoni
130g shredded English spinach
Heat the butter and oil in a frying pan over a medium heat. Add the fennel and cook for 20 minutes or until caramelized. Add the artichoke and cook for 5-10 minutes longer. Stir in the cream, mustard, white wine and grated parmesan and bring to the boil. Reduce the heat and simmer for 5 minutes.

Meanwhile, cook the pasta in a large saucepan of rapidly boiling water until al dente, then drain well.

Add the risoni and spinach to the sauce and cook until the spinach has wilted. Season to taste and serve.

By Georgina White – Simply Sumptuous Foods

Artichoke Risoni is a post from: Group Fitness Training Sydney Personal Training

150g Vermicelli Noodles
½ capsicum, finely sliced
4 green onions, finely sliced
1 carrot, grated
½ cup peas
½ cup bean shoots
¼ cup raw cashew nuts, roughly chopped
fresh mint leaves, roughly chopped
fresh coriander, roughly chopped
1 lemon, juiced
½ tsp sesame oil
¼ tsp raw sugar or honey

Place the vermicelli noodles in a bowl and cover with boiling water, leave for a few minutes until the noodles are soft then drain and rinse in cold water and drain thoroughly.
In a separate bowl combine all the other ingredients and stir to combine. Add the noodles and toss together. Serve with a sprinkle of fresh mint on top.

By Georgina – Simply Sumptuous Foods

Rice Noodle Salad is a post from: Group Fitness Training Sydney Personal Training

3 sheets nori paper

For the rice:
3 cups cooked medium grain brown rice
1 ½ tbsp mirin
5 drops sesame oil
3 tsp toasted sesame seeds

For the Filling:
80gm ready to eat Tempeh, cut into strips
1 finely sliced carrot
1 avocado finely sliced
4 spring onions finely sliced
½  red capsicum finely sliced

Tahini Spread:
½ cup hulled tahini
3 tsp mirin
1 tsp tamari
1 tsp sweet chilli sauce
1 tbsp finely chopped coriander

Combine all the spread ingredients in to a bowl and mix well. Add a little water if the mixture is to too stiff as you want it to be a spreadable consistency. Combine the rice ingredients in a bowl using your hands to squeeze it all together.

Have a bowl of water next to you along with a clean cloth and a tea towel. Lay nori sheets down with the smooth side facing down towards the surface, also ensure that the indented lines in the nori sheet are facing the right way so that its easy to roll up.

Scoop up approx ¾ cup rice and place it on to the nori sheet, using your hands start to spread it out in to a thin layer leaving a gap at the top and bottom of the nori sheet. It is important to to spread the rice evenly all the way to each side edge. Along the edge of the rice closest to you spread an even layer of the tahini mixture. Top the tahini mixture with some strips of tempeh, spring onion, carrot, avocado and capsicum. Don’t overfill the roll or you will have difficulty rolling it up. With your fingers wet the edge of the nori furthest away from you. Dry your hands and begin to roll up the nori making sure you go slowly so that you create a tight roll, continue to the end where the wet part of the nori paper should stick the roll together. Using a sharp knife you can now cut slices of sushi to whatever size you like. Serve immediately with pickled ginger, tamari or wasabi.

Sushi Rolls is a post from: Group Fitness Training Sydney Personal Training

125g dry rice vermicelli noodles or soba noodles
4tbsp red curry paste (or make your own with chilies and olive oil)
300g firm tofu, sliced
2 1/2 cups sliced mushrooms
3 cups boiling water
1 cup coconut milk
2 x 10g vegetable stock (try massel brand or make your own)
3 baby bok choy, leaves separated, stems shredded
1 cup bean sprouts
Coriander leaves and lime wedges to garnish

Method

1.       Place noodles in a bowl and cover with boiling water for two minutes
2.       In a medium saucepan sauté curry paste, tofu and mushrooms for one minute
3.       Add boiling water, coconut milk and crumbled stock cubes.  Bring to boil, and then reduce heat.
4.       Add bok choy and cook for further minute.
5.       Drain noodles and divide between serving bowls.  Ladle laksa over and sprinkle with bean sprouts and coriander.  Serve with lime wedges.
Prep time: 10 mins          Cooking time: 5 mins
Per serve 200mg calcium!

By Millie from MU

Laksa is a post from: Group Fitness Training Sydney Personal Training

3/4 fennel bulbs
1.5 litres vegetable stock (bouillon is best)
250g ricotta cheese (you can use low fat if preferred)
Extra virgin olive oil
Parmesan (optional)

Organic sour dough bread

Method
Trim the fennel (keep the leaves to 1 side) and remove the tough outer layer.  With the base of the fennel on your board, slice into pieces about 1cm thick.
Bring stock to boil, add fennel and cook for about 20 minutes until tender.  Season with salt and pepper.
You can either cut the ricotta into strips and place on top of a toasted piece of sour dough bread then place directly into your soup bowl. Scoop out some fennel pieces from the stock and add on top of the bread and ricotta. Finally ladle in the stock.  Drizzle with olive oil and sprinkle with parmesan (if using) and the reserved fennel leaves.

By Georgina White – Simply Sumptuous Foods

Fennel Soup is a post from: Group Fitness Training Sydney Personal Training

blueberries ( small handful )or strawberries ( about 4 or 5 big ones )

250ml organic rice or soy milk – maybe a bit more if too thick

1 tablespoon of physillium husks

1 tablespoon of L.S.A

2 scoops of dairy free protein powder or whatever protein powder you use ( if any  - you can make without it ! )

You can also add a teaspoon of flaxseed oil

Chuck it all in a blender and drink straight away before the physillium husks start to expand and your smoothie turns to cement coloured glue

Brought to you by Emma

(ask Mick about some of Emma’s other ideas)

Emma’s Power Breakfast Smoothie is a post from: Group Fitness Training Sydney Personal Training

1kg whole jap pumpkin
2 cloves garlic
1 red onion
3 rosemary sprigs
¼ tsp dried chilli flakes
¼ tsp nutmeg
¼ tsp cinnamon
75g cranberries
50g shelled pistachio nuts
Zest 1 orange
200ml vegetable stock
50g basmati rice, rinsed & drained
1 Tbsp butter

Preheat oven to 230°. Cut lid off pumpkin and lay to one side, scoop the seeds out with a spoon. Make a hollow where the seeds were a little bigger by scooping out more pumpkin flesh, then finely chop this pumpkin flesh and 1 clove garlic. Heat a frying pan with a little butter, add the chopped pumpkin and garlic, onion, olives and half the rosemary. Cook gently for 10 minutes or until pumpkin has softened.

Meanwhile, place remaining garlic and rosemary in a pestle and mortar. Add chilli, nutmeg, cinnamon, salt & pepper and bash until you have a paste. Add an oil to loosen mixture, then rub it inside the pumpkin.

Season the onion mixture, mix in rice, berries, nuts, zest and a pinch of nutmeg and cinnamon. Add stock, bring to boil and simmer for 3 minutes, (no longer or rice will overcook later).

Tear off a wide sheet of foil large enough to wrap the pumpkin in and lay on a baking tray. Place pumpkin on top and spoon in rice mixture. Place lid on top of the pumpkin. Wrap with the foil and bake for about an hour until you can easily push a knife into it.  Place whole pumpkin on to a serving dish and cut at the table then serve.

By Georgina – Simply Sumptuous Foods

Baked Pumpkin with Rice and Pistachio’s is a post from: Group Fitness Training Sydney Personal Training

30g butter (or olive oil)
1 onion, finely chopped
3 garlic cloves, finely chopped
2cm piece of ginger, grated
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon chilli flakes or chilli powder
2 carrots, peeled, finely chopped
400g can chopped tomatoes
1 cup red lentils
1 litre vegetable or chicken stock
Fresh coriander leaves

Melt the butter in a saucepan over low heat.  Add the onion, garlic, ginger, cumin, coriander, turmeric and chilli and cook for 5 – 10 minutes, stirring, until onion is softened.

Add the carrot, tomato, lentils and stock, bring to the boil, then reduce heat and cover with a lid and simmer for 30 40 minutes until lentils and vegetables are tender.

Stir through baby spinach (it will wilt in the hot soup), season to taste with salt & pepper and garnish with coriander and a generous squeeze of fresh lemon juice (my secret ingredient!).

I like to keep it so it’s thicker than a soup, more like a dahl, and serve it with brown rice to give it some texture and make it a more hearty meal.

This is easy to make with general cupboard and fridge ingredients.

Enjoy!!

By Jenni Jordan

Spiced Lentil Soup is a post from: Group Fitness Training Sydney Personal Training

½ cup red lentils

1kg Japanese pumpkin, cut in to chunks

1 onion, thinly sliced

1 tbsp ginger, grated

1 tbsp orange zest

4 cups vegetable stock

½ cup buttermilk (optional)

¼ cup coriander

Butter or Coconut oil

Fry off the onions in a little olive oil for 5 min, until they begin to soften.

Rinse the lentils and add to the onions with the pumpkin, ginger, and orange zest. Add the stock and bring to the boil. Reduce heat and simmer for 30 minutes, until the pumpkin and lentils are cooked.

Remove from heat and blend in a food processor until smooth. Stir in buttermilk and chopped coriander then serve.

By Georgina – Simply Sumptuous Foods

Pumpkin Lentil & Ginger Soup is a post from: Group Fitness Training Sydney Personal Training

1 cup oats
1 cup muesli
1 cup milk (soy / rice / normal)
1 cup apple juice
1 desert spoon honey
Mix altogether and leave in the fridge overnight

Add 1/3 cup plain yoghurt in the morning (vaalia or jalna or baramba)
Or tahini or sheep’s milk

Yummy Bircher

1 & ½ cups of rolled oats
1 cup milk (soy / rice / normal)
2 desert spoons of honey
½ cup slivered almonds
½ cup dried apricots diced

Mix altogether and leave in the fridge overnight

Add in the morning
1 grated apple
½ or 1 punnet of blue berries
1/3 cup of plain yoghurt in the morning (vaalia or jalna or baramba) optional

Or tahini or sheep’s milk

Bircher Muesli is a post from: Group Fitness Training Sydney Personal Training

Pre heat oven to 200°. Place pumpkin in a bowl and drizzle with olive oil to coat, transfer to a baking tray sprinkle with salt and pepper and bake in oven for 15-20minutes until soft. Turn oven down to 180°.

Break eggs in to a bowl, add milk, nutmeg and salt and pepper to taste and whisk to combine. Lightly grease an 8 hole muffin tray and place a little of the pumpkin and parmesan if using into each section. Pour over egg mixture making sure not to fill them right to the top as they will expand in the oven. Bake in oven for 15-20 minutes until the eggs are cooked and the frittata is firm. Allow to cool in the tin before serving warm with fresh green salad.

Healthy Cooking Classes more info

Mini Pumkin Fritata is a post from: Group Fitness Training Sydney Personal Training