This is probably one of my favourite lunches about 1 hour after I do a muscle workout - the turkey & salad sandwich:
*  2 slices of wholemeal bread
*  105 grams of sliced turkey (yes, weigh it…it’s a lot!)
*  1 small tomato sliced
*  40 grams of salad mix (yes, again, weight…it’s a lot so squash it down!)
*  1 slice of Kraft Free cheese
*  1/2 tblspn of low fat mayo if you like

=> This has 306 calories (with mayo)
*  Protein = 28 grams
*  Carbohydrates = 34 grams
*  Fat =  7 grams

This is great!  Try it.

Asian Chicken & Rice Noodle Salad

(serves 8 people)
Thanks to Vanessa, our Boot Camper of the Year, 2012, for this gem of a recipe.  It’s a great one! 

Ingredients

Soft rice noodles – 250g
Light peanut butter – 6 tbsp
Rice wine vinegar – ¾ cup
Peanut oil – 2 tbsp
Chopped fresh spring onion – ½ cup
Chopped fresh coriander – ½ cup
Salt reduced soy sauce – 2 tbsp
Sombal oelek – 1 tbsp
Whole iceberg lettuce, shredded – 1
Skinless chicken breast, shredded – 350g
Red capsicum, sliced – 1
Cucumber, sliced in strips – 1

Preparation

Cook rice noodles per instructions, then drain and place in iced cold water.  Drain and place in a large bowl.

Whisk peanut butter, vinegar and oil together in a bowl until combined.  Add spring onions, coriander, soy sauce and sambal oelek and stir to blend.  Add shredded lettuce, shredded chicken, capsicum and cucumber to the noodles and mix well.

Nutritional Information

Total calories – 135
Fat – 7g
Carbohydrates – 33g
Protein – 11.4g

Sweet Potato Salad

(serves 4 people)
This is a delicious healthy salad with a difference.  Try it out!   Thanks to Tracey for this recipe.

Ingredients

Rocket leaves – 100g
Sweet potato – 500g
Chickpeas – 400g
Red capsicum – 1
Freshly squeezed orange juice – 2 tbsp
White wine vinegar – 2 tsp
Balsamic vinegar – 1 tsp

Preparation

Pre-heat oven to 180⁰c, cut sweet potato into 2.5cm cubes, lay onto baking paper, spray lightly with olive oil and place in the oven for approximately 20 minutes.

Combine the white wine vinegar, orange juice and balsamic vinegar until combined.

Place rocket onto a platter, place sweet potato and chickpeas on top and drizzle the dressing over the salad.

Nutritional Information

Total calories – 243.8
Fat – 6.7g
Carbohydrates – 33.9g
Protein – 9.7g

Green salad

(serves 4 people)
An old classic green salad.  You’re limited by your imagination, but here’s one example of refreshing green salad.

 Ingredients

Fresh salad mix – 180g
Tomatoes – 2 medium
Carrot – 1
Avocado – 1 small
Cucumber – ½

Preparation

Place the salad mix in a bowl and cut / dice remaining ingredients in your desired shape, add to the salad mix and toss.

Nutritional Information

Total calories – 103
Fat – 6.4g
Carbohydrates – 5.1g
Protein – 3.1g

Snow pea pine nuts

(serves 6 people)
This one is an old classic that I’ve pinched from my late Mum.  She always used to serve this one as one of the dishes at Christmas dinner.  Simple, but delicious!

 Ingredients

Fresh snow peas – 4 cups
Pine nuts – 20g

Preparation

In a non-stick frying pan add the snow peas and pine nuts and cook on a medium heat for approximately 3 minutes.

Nutritional Information

Total calories – 46
Fat – 2.4g
Carbohydrates – 3.4g
Protein – 2.4g

Pear & rocket salad

(serves 8 people)
Another great recipe courtesy of Jackie.  Light, sweet, tasty and low in calories.  A big hit at any barbeque!

Ingredients

1 Medium Pear
Rocket – 4 cups
Parmesan – 4 tbsp
Honey – 1 tbsp
Cider vinegar – 1 tbsp
Olive oil – 2 tbsp

Preparation

Lay rocket out on a platter, slice pear in wedges on top of the rocket.  Mix honey, cider vinegar and olive oil together and drizzle over the pear and rocket.  Sprinkle with parmesan and serve.

Nutritional Information

Total calories – 87.5
Fat – 6.3g
Carbohydrates – 0.4g
Protein – 1.5g

Watermelon, red onion & ricotta salad

(serves 8 people)
This is a fantastic light salad with a difference – this was a huge success at our Client Celebration Party in February 2012.  Thanks to Jackie for the recipe!

Ingredients

Unseeded Watermelon  – 500g
Reduced fat fetta – 100g
Medium Red onion – 1
Avocado Oil – 2 tbps

Preparation

Slice watermelon in wedges.  Dice the red onion and sprinkle onion and feta over the top of the watermelon.  Drizzle with avocado oil and serve.

Nutritional Information

Total calories – 92.5
Fat – 2.6g
Carbohydrates – 4.6g
Protein – 3.2g

Emily with Robbie McEwan

We’re al human and from time to time we need to find ways of reinvigorating ourselves so that we can continue to work towards our fitness goals…or just any goals really.  There are many causes of our motivation levels dropping – from not having a complete actionable plan that integrates all the components required with your nutrition, resistance and cardio training, to over-training, not know how to get started….or just plain stuck in a rut you can’t get out of.

Since I was a child, my family has always been involved with cycling – whether that be on the track or on the road.  If you’ve never watched it live you’ve got to do it at least once in your life – it’s really exhilirating to watch…especially when you consider the power and speed that these guys churn out.  What I also love about the sport is that anyone can do it.  You probably remember riding around on your bike when you were a kid….where’s the bike now….just gathering dust and cobwebs in the shed?

You don’t have to be a great cyclist or even a good cyclist…you just need to get on and start riding.  In this great summer weather we’re having there’s no excuses.  You may just find that old love become a new one!

Emily with Mark Renshaw

I’m over in Adelaide at the moment on holidays watching the Tour Down Under cycling.  This is the fourth time we’ve been across here from Melbourne and it seems to get bigger and better each year.  Today I was lucky enough to take my eldest daughter’s photos with cycling legend Robbie McEwan and the number one lead out man in the world, Australian Mark Renshaw….another great thing about this sport, it’s so easy to get up close and personal with the best athletes in the world.

So I too am inspired this morning and taking Emily for a ride on my bike through the hills of Adelaide!

Onya bike!!