Watermelon chicken salad

watermelon-chicken-salad-1980x1320-119382-1

INGREDIENTS

  •  8 Chicken Thigh Fillets
  •  1 tablespoon olive oil
  •  1 tablespoon Moroccan seasoning
  •  1 cup mint leaves
  •  3/4 cup (210g) Greek yoghurt
  •  1/4 watermelon, thinly sliced, cut into wedges
  •  2 red radishes, thinly sliced
  •  1 Lebanese cucumber, cut into ribbons
  •  1 red onion, thinly sliced
  •  1/2 cup coriander leaves
  •  2 tablespoons pistachios, coarsely chopped (optional)

METHOD

  • Step 1
    Add the chicken, oil and Moroccan seasoning in a large bowl and season.
  • Step 2
    Heat a barbecue grill or chargrill on medium-high. Cook the chicken for 3-4 mins each side or until golden brown and cooked through. Transfer to a plate and cover with foil. Set aside for 5 mins to rest.
  • Step 3
    Meanwhile, process half the mint in a food processor until finely chopped. Add half the yoghurt and process until smooth. Transfer to a bowl and stir in the remaining yoghurt. Season.
  • Step 4
    Arrange the chicken, watermelon, radish, cucumber, onion, coriander and remaining mint on a serving platter. Serve with the yoghurt mixture and pistachios, if desired.

ORANGE AND STRAWBERRY FIZZ POPS

Orange & strawberry Fiz Pop

Perfect for QLD summers! Makes 5 – 6 pops.

 

YOU WILL NEED:

  • Blender
  • Packet of paddle pop sticks
  • Ice block moulds

 

INGREDIENTS:

  • 1 cup of freshly squeezed orange juice
  • 1 ½ cup strawberries, stem removed
  • 1 cup agave syrup, maple syrup or honey
  • 1 cup of water or soda water
  • 1/3 cup strawberries sliced thinly

 

METHOD:

Combine the first four ingredients in a blender and mix well .

Pour the mixture in the moulds, place the thinly sliced strawberries in at the end. Carefully place the sticks in and freeze.

 

Recipe sourced from Move Nourish Believe

 

MAKING NEW YEAR RESOLUTIONS STICK.

MAKING NEW YEARS RESOLUTIONS STICK (1)
By David Sims

 

New Year, new me. This year’s going to be different, I’m going to get so fit this year!!

Sound familiar?

We’ve all made a list of New Year resolutions with great intentions to tick them off one by one and have the greatest year yet. Then life gets in the way, our motivation dwindles, boredom sets in, sugar cravings take over and as time passes our New Year resolutions just don’t seem that important anymore.

Your health, fitness and wellbeing should be your number one priority, other than family of course! We all know the positive effects good health has on our family life, careers and relationships – this is why each year we promise ourselves we will make positive changes. The trick is how to make change stick!

2016 can be the year to break the cycle, you’ll have a much better chance of sticking to your resolutions if you follow these 10 tips.

  1. If you fail to plan, you plan to fail

– It’s not about sitting there on January 1 and writing a list of goals you think are important to you. Think hard about these goals well before December 31, if the goals are important to you you’ll find the time to make this list. Also plan how you intend to make those goals happen, how you will track your progress, what to do when you reach your goals and what to do if you don’t.

  1. Set small achievable goals

– The quickest way to break your New Year resolutions is to make your goals to difficult. Divide big goals in to bit size chunks that are attainable, this will help keep you motivated as you begin to tick them off. Make sure you track your progress so you can see your improvements.

  1. Find a good training partner

– Having someone who is counting on you to get to the gym or park session with will help keep you motivated to finish your session. Training partners not only make training fun but they also ensure you have someone to compete with and holds you accountable.

  1. Group fitness classes

– Training in a group environment has been proven to speed up results and make participants work harder. Team environments not only allow you to compete with your fellow gym goers but will help keep you motivated by pushing you harder than training by yourself. It also helps you schedule a busy week and takes the stress away from having to think about developing your own fitness program.

  1. If your not assessing your just guessing

– Seek the aid of a professional and document your progress. I suggest getting an Inbody scan done every 6-8 weeks which will measure your body fat mass and lean muscle so you can see the numbers for yourself. There is no better motivation than seeing your lean muscle increasing and your body fat mass decreasing.

  1. Get your friends involved

– Talk to your friends about what you plan on achieving and get them involved anyway you can. Having friends to bounce off and help keep you on track when you feel like swaying will be a massive help in keeping you on the path to achieving your goals. You may even find you begin to motivate them!

  1. Reward your hard work

– Health, fitness and wellbeing is all about balance. It’s very important to celebrate the little wins along the way and reward yourself with what you enjoy such as a weekend away, a nice dinner out, a new Playstation game or new shoes!! When it comes to nutrition don’t be afraid to have a ‘cheat meal’ as a reward, this will not only keep you sane but it will also make you work harder during the week if you know on the weekend you get to indulge a little. Now I’m not saying you can eat a whole block of chocolate of a bucket of chicken but please do reward yourself for your hard work and dedication.

  1. Be adventurous

– We all get bored with our surroundings so it is very important to spice things up when it comes to exercise. Get outdoors as much as you can do some hiking, swimming, bike riding, hill runs anything you can that gets you moving and enjoying exercise.

  1. Do not give up, EVER!

– Research shows it takes around 3 weeks for a habit to form and nearly 6 months for it to be apart of you. So stick it out! Your goals will not happen overnight but they will come with hard work and dedication.

  1. Revisit your goals regularly

– As the year goes on and those resolutions are being ticked off some goals may not seem as important or may even change and that is OK. Tweak those goals as they arise. You may have reached that goal of losing 5 kgs and now its time to get strong. Plateaus will occur if things aren’t spiced up so keep things fresh.

For more advice on setting, planning and achieving your goals ask the professionals at Think 24hr Fitness. We’re passionate about improving your health and fitness and giving you the tools to create lasting change.

TEA-SMOKED OCEAN TROUT WITH GRILLED PEACH SALAD

 

TROUT

This beautiful dish makes a great inclusion to any christmas dinner menu.

 

INGREDIENTS

125 gm brown sugar (see note)

50 gm fine salt

1 side ocean trout (about 1kg), skin on, pin-boned

150 gm jasmine rice

50 gm black tea

 

Orange-blossom vinaigrette

1 tbsp each orange-blossom water, Sherry vinegar and maple syrup

Juice of 1 orange

1 tbsp wholegrain mustard

50 ml olive oil

 

Grilled peach salad

50 gm brown sugar

3 peaches, halved, stones removed

1 kg heirloom tomatoes, quartered and sliced

100 gm Moroccan olives (see note)

2 baby fennel, thinly shaved on a mandolin

1 cup(firmly packed) basil

 

METHOD

  • Combine sugar and salt and scatter all over trout, place trout in a non-reactive container and refrigerate to cure lightly (30 minutes).
  • Preheat oven to 120C. Spread rice and tea in a roasting pan. Brush excess cure mix off trout, place trout on a wire rack about 10cm above tea mixture and place pan over high heat on stovetop until it starts smoking (10-15 minutes). Cover with foil and roast in oven until trout is cooked to your liking (15-18 minutes for medium rare).
  • For orange-blossom vinaigrette, blend ingredients, except oil, in a food processor, then add oil in a thin steady stream until emulsified.
  • For grilled peach salad, heat a chargrill pan over high heat, sprinkle brown sugar on cut side of peaches and grill cut-side down until charred (4-5 minutes). Combine peaches, tomatoes, olives, fennel and basil in a bowl. Toss with vinaigrette to taste and serve with trout.

Note :
– Use agave, honey or any other natural sweetener as a substitute for brown sugar.

– Moroccan olives can be substituted with any black olives.

AT A GLANCE

  • SERVES 6 PEOPLE
  • 15 MIN PREPARATION
  • 30 MIN COOKING (PLUS CURING)

 

Recipe sourced from the Gourmet Traveller.

 

Green Goodness Dip

 

NuZest-Green-Goodness-Dip (1)

Green Goodness Dip

A vitamin-packed guacamole-style dip using avocado, healthy herbs, and Good Green Stuff. Perfect as a dip, or for spreading on crackers and sandwiches.

Ingredients
1 avocado
1 tsp Good Green Stuff
1 cup loosely packed fresh herbs
1 spring onion, chopped
1 tbsp lemon juice
4 tbsp extra virgin olive oil
1 clove garlic
Salt and freshly ground black pepper
1 small fresh red chilli (seeds removed) – optional

Method
Whizz all ingredients in food processor.
Serve with a platter of fresh vegetables (carrots, celery, peppers, tomatoes) or taco chips.

Recipe sourced from www.nuzest.com.au

 

CHICKEN OR VEG SLIDERS

Burger inage

CHICKEN OR VEG SLIDERS

We all need burgers in our lives, so here’s a couple healthy versions you can make for Sunday afternoons with friends and family or to spice up your week day dinners. With a side of sweat potato chips and you’ll never go out to eat a greasy burger again!

THE CHICKEN BURGER

Makes approx. 15 small patties
400g organic chicken mince
1/2 red chili, thinly sliced
1 dozen chive stalks, finely chopped
1 small carrot, grated
1 tbsp. tamari
1 tsp. sea salt
1 tsp. pepper

  • Mix all ingredients together into a bowl, and then refrigerate for at least two hours.
  • Preheat oven to 180C and line a baking tray with baking paper.
  • Roll the chicken mixture into small balls with your hands, place onto the baking tray and flatten slightly.
  • Bake in the preheated oven for 15-20 minutes, ensuring that they are completely cooked through.
  • Place on a sourdough bun along with a slice of tomato, lettuce, basil and alfalfa sprouts.
THE VEGETARIAN BURGER

Makes approx. 12 small patties
1 cup cooked lentils
1 egg
3 cloves garlic
1/2 red chilli, finely sliced
2 tbsp. parsley, chopped
1 tbsp. tamari
1 dozen chive stalks, finely chopped
1 tsp. sea salt
1 tsp. pepper

  • Mix all ingredients together into a bowl, and then refrigerate for at least two hours.
  • Preheat oven to 180C and line a baking tray with baking paper.
  • Roll the lentil mixture into small balls with your hands, place onto the baking tray and flatten slightly.
  • Bake in the preheated oven for approximately 15-20 minutes.
  • Place on a sourdough bun along with grated beetroot, grilled mushrooms, spinach, and fresh tomato salsa!
TOMATO SALSA

The perfect topping for any healthy burger.
1 Tbs coconut oil
1 spanish onion, finely chopped
2 cloves garlic, minced
2 ripe tomatoes, roughly chopped
1 red capsicum, seeds removed and roughly chopped
1 tbsp. rapadura or coconut sugar
1 tsp. sea salt
1/2 tsp. pepper

  • In a saucepan on medium low heat, slowly sauté the onion until softened.
  • Add in the rest of the ingredients, and continue to slowly cook, stirring regularly.
  • Cook for 15-20 minutes, or until all the vegetables have broken down and caramelised.
  • Serve on healthy burgers, with veggie sticks, or as an accompaniment for any meat.

Recipe sourced from Lorna Jane, Move Nourish Believe.

Sweet Potato Brownies

Brownies

Ingredients

– 1 sweet potato
– 3 eggs, whisked
– ¼ cup coconut oil melted
– ⅓ cup raw honey
– ¼ teaspoon vanilla extract
– 3 tablespoons coconut flour
– 2 tablespoons unsweetened cocao powder
– ¼ teaspoon baking powder
– ¼ teaspoon cinnamon
– pinch of salt
– ½ cup cocao nibs

Method
1. Time to bake that sweet potato. Preheat your oven to 220 degrees, use a fork to puncture holes all around it, then throw in the oven for 25-30 minutes.
2. Once your sweet potato is soft and cooked through, peel off the skin and mash it up in a bowl. And turn your oven down to 180 degrees.
3. Now add your wet ingredients: eggs, coconut oil, honey, and vanilla to the bowl and mix together.
4. Then add your dry ingredients: coconut flour, cocao powder, baking powder, cinnamon, salt and cocao nibs.
5. Mix well to incorporate all that goodness.
6. Pour into an 8×8 glass baking dish
7. Bake for 30-35 minutes.
8. Let rest to cool a bit.

9. Eat!

Mexican chilli beef with beans and rice

Mexican chilli beef with beans and rice

Mexican Chill Beef
This dish is a Mexican winner and you can see why. It will give you energy to burn, provides amazing levels of protein and much needed fiber. Almost forgot to mention it’s a ‘one pot’ kinda meal! Easy!

Ingredients
400g (2 cups) long-grain brown rice
2 tablespoons olive oil
600g chuck steak, cut into 2 cm cubes
1 red onion, chopped
3 garlic cloves, crushed
1 long green chilli, finely chopped
2 1/2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon chilli powder
3 teaspoons dried oregano
400g tin chopped tomatoes
2 tablespoons tomato paste (concentrated purée)
750ml (3 cups) beef stock
400g tin kidney beans, drained and rinsed
2 tablespoons chopped flat-leaf (Italian) parsley

Method
1. Get the brown rice cooking as per the packet instructions.
2. Meanwhile, heat 1 tablespoon of the oil in a large, heavy-based saucepan. Cook the beef in two batches until browned, then remove from pan.
3. Heat the remaining oil in the pan and cook the onion for 2 minutes, or until softened but not browned. Add the garlic and chilli and cook for 1 minute, then add the cumin, coriander, chilli powder and oregano and cook for 30 seconds. Return the beef to the pan and add the tomatoes, tomato paste and 250 ml (1 cup) of the stock. Bring to the boil, then reduce the heat to low and simmer, covered, stirring occasionally, for 1 1/2 hours, or until the beef is tender.
4. Drain the rice and stir it into the beef mixture along with the kidney beans and remaining stock. Bring the mixture to the boil, then reduce the heat and simmer, covered, for 20 minutes, or until the rice is tender and all the liquid has been absorbed. Stir in the parsley and serve.

QUINOA TABBOULEH

Quinoa Tabbouleh

quinoa tabbouleh-recipe-health-nutrition

This recipe is a little different to traditional Tabbouleh where you would use Burgur (wheat grain). Instead we have chosen to use organic Quinoa which higher in protein and a healthier option. Enjoy!

Organic ingredients are preferred or at least use organic Lemons and Parsley because of their powerful cleansing and alkalising properties (check out our other posts on  the powerful benefits of Lemons and Parsley).


Ingredients:

2 cups of filtered water.

1 cup of fresh parsley

1/4 cup fresh lemon juice

1 cup quinoa

1/4 cup olive oil

1/2 teaspoon of sea salt (Celtic or Himalayan)

2 grated carrots

3 diced tomatoes

1 diced cucumber

1 small diced onion

Optional Extras: Fresh mint and/or garlic

Method:

1. Bring the 2 cups of filter water to the boil.  Then add the quinoa and a little sea salt. Once you have add the quinoa reduce the heat to low, cover and sit for 15 minute on simmer.  Once cooked allow the quinoa to cool to room temperature before fluffing with a fork.

2. While the quinoa in cooking.  Get a large bowl and combined all the other ingredients.  Parsley, lemon juice, olive oil, sea salt, carrots, tomatoes, cucumber and onion. When ready add in the cooled quinoa and mix through.

Wholla!

Prep is about 15mins, Cook 15mins, In your belly in 30mins.

Makes approximately 4 large serves.

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