Recipes

This is one of my favourite smoothies and is great for a morning or afternoon snack (9.30am and 3.30pm for me). Ingredients 1 cup of skim milk 1 cup of frozen mango 1 tbspn of flaxseed oil 2 scoops of Next Generation Hydro Iso Vanilla Protein Powder Method Add all the ingredients into your blender and munch up until all the […]

This drink truly is a complete meal that will keep you satisfied and give you all the nutrients you need in a balanced meal. Ingredients 2 cups of water 2 cups of raw spinach 1 apple 1 cup of frozen mango 1 tablespoon flaxmeal 1 scoop Next Generation Vanilla Protein powder Method Blend these ingredients for 30 secs & drink immediately. 32g protein, 49g of […]

Fruits smoothies are cool and refreshing.  Plus because they contain fruit, they just seem healthy.  But are they? Well consider this.  CHOICE Analytical analysed 95 fruit-based drinks from popular fast food chains, including Boost Juice, Donut King, Gloria Jean’s, New Zealand Natural and Wendys. 81 were rated as high in sugar (more than 7.5 grams […]

Total Time: 10m Ingredients 250 grams (1 ¼ cups) long-grain rice Canola oil spray 4 (about 150g each) white fish fillets 2 tablespoons sushi seasoning 2 tablespoons salt-reduced soy sauce 5 cm piece fresh ginger, peeled, cut into matchsticks 1 long red chilli, seeded, thinly sliced 200 grams snow peas, halved diagonally lengthways 1 bunch choy sum, trimmed, leaves separated 2 tablespoons chopped fresh coriander Method Cook rice following packet […]

This is a simple and delicious breakfast packed with all the nutrients you need to kick start a perfect nutritional day! Serves: 1 Ingredients 4 Egg whites 1 Whole egg 1 tablespoon Flaxseed oil 2 cups Chopped carrot, tomato, celery, red capsicum and spinach (in total approx. 2 cups of mixed veggies). . Method Whisk the eggs and flaxseed oil together until […]

This one is so easy the kids can make it! Well balanced protein drinks are a great way to optimise your health.  In this video my two girls show just how easy it is to make a really healthy snack that your body will thank you for. Oh, and as you will see, it’s important […]

I often get asked what it is that I eat.  Well, here’s today’s lunch and yes, I’ve physically put it down to type this up! 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 […]

(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 […]

(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 […]

(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 […]

(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 […]

(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, […]

(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 […]

Preperation time: 30 mins Cooking time: 10 mins Ingredients (serves 4) 500g rump steak black pepper 2 tbspn lime juice 2 tbspn fish sauce 2 tbspn brown sugar 1 teaspoon sesame oil 1/4 chinese cabbage 1 cup fresh corriander sprigs 1 cup fresh mint 100g snow peas, trimmed 1 lebanese cucumber, sliced 1 small red […]

I recently conducted a nutrition seminar and I was asked a number of questions about salads and how to make them less boring, because there’s only so much lettuce you can eat right!  Well, here’s some of the ideas that i use to make a salad lesss ordinary. Try using a variety salad mix with lots […]

Per serve this meal contains approx. 400 calories, including 44g of carbohydrates, 36g of protein, 6g of fat, 277mg sodium and 9.6g of fibre. Ingredients: 1 tblspn cornflour 375ml can light evaporated milk 1/2 tsp olivie oil 300g skinless chicken breast 1 large red onion, sliced 200g button mushrooms 2 zucchini, diced 1 bunch broccolini, cut […]

If you love chicken and love salad, but are sick of eating lettuce leaves, give this a try.  This is a great chicken salad that is packed with flavour, protein and carbs.  It takes 15 minutes to prepare and 10 minutes cooking time. Ingredients: 1L (4 cups) water 1 brown onion, halved 2 single chicken […]

This meal is packed full of carbohydrates and is fantastic hot or cold.  This is a great meal loaded with energy and you can combine other ingredients to suit your taste, such as prawns, chicken, bean shoots, salt-reduced soy sauce and so forth.  I often have this for lunch.  It’s also fantastic as a side […]

This is a great meal to prepare when you want something quick and healthy – it’s great in summertime too. Ingredients: Large bowl of mixed salad 1 tomato 6 olives 3 baby beetroot cut in half 2 boiled egg whites 1 cup diced sweet potato 1/2 cup of diced low fat cheese 1/2 cucumber 1 […]

This fresh pasta dish will not only provide a good amount of iron, but also supplies slow release carbohydrates, protein and a good balance of healthy fats including omega 3 fatty acids. Ingredients: 2 cloves crushed garlic 1 diced brown onion 1 tbspn olive oil 300g sliced mushrooms 400g pink salmon 250g of pasta spirals […]

This is a fantastic snack that I often use to give me a bit of an energy boost.  It’s fast and simple to prepare. Ok, use wholemeal toasting muffins.  Cut in half and toast.  Spread honey, no margarine and then add a slice of low-fat cheese on top.  It may not be for everyone, but […]

This is a fantastic healthy snack that is quick and easy to prepare and is one of my personal favourites! Just mix it all up in the blender. Ingredients: 1 cup of skim milk 1 medium sized banana 2 raw eggs (1 yolk) 2 generous tablespoons of your favourite low-fat, low-sugar, yoghurt 1 or 2 […]

Ingredients 3 1/2 cups water 1/4 teaspoon salt, optional 2 cups old-fashioned oats 1/2 cup raisins 1/2 cup walnuts, coarsely chopped, optional 1/4 teaspoon vanilla extract Pinch nutmeg 2 tablespoons dark brown sugar, plus more, to taste 1 cup lowfat milk, divided 1/8 teaspoon ground cinnamon Directions In a medium saucepan, bring the water and […]

2 tablespoons olive oil 1 tablespoon balsamic vinegar 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed) 1 8-ounce container of strawberries, hulled and sliced 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup) 1/4 cup fresh basil leaves, cut into ribbons […]

We all know it’s best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process. So what’s your favorite post workout meal?