It’s been said before but Friday is a great time to check out a new meal or recipe and if it sounds like one you want to try, print it out and take it home with you. Then over the weekend, add it to your Shopping List, do the groceries for the week and get the best preparation for another 7 days of healthy eating to compliment your Kiama Fitness Program.

So we hear it ALL THE TIME, Breakfast is the most important meal of the day!

Today I’m going to share with you a breakfast I have had most days this year. It’s a big breaky but I still manage to eat it before the 6am Kiama Fitness class most days. There’s no excuse about not having time to make breaky in the morning- none! You gotta make time Dave.

It’s from my Coach John Berardi of Precision Nutrition. It’s a real anabolic breaky, meaning it gets all the fat burning, muscle building hormones in your system firing early in the day. I wouldn’t exactly call it gourmet eating, and it doesn’t need to be. But it keeps me energised of a morning and I know it’s a positive new habit that’s taking me closer to me goals.

Berry Watermelon Sorbet

Prep:  10 mins

Ingredients

• 250g frozen mixed berries, thawed
• 250g watermelon chunks
• 10ml lemon juice

Method

1. Blend or process all ingredients until smooth.
2. Pour into lamington pan, cover with foil and freeze until almost set.
3. Return mixture to processor, process until smooth.  Repeat, freezing and processing once more.
4. Cover and freeze for several hours or until set.

Nutrients Per Serve:  266kJ (64cals), 2.5g Protein, 0.4g Fat, 10.4g Carbs, 10.3g Sugars, 3.6g Fibre, 10mg Sodium

Source:  Metabolic Jumpstart

Tofu & Vegie Stir-fry with Ginger

Prep:  10 mins (+ 1 hour marinating)

Cooking:  7 mins

Ingredients

• 95ml soy sauce
• 60ml lemon juice
• ½ Tbs fresh ginger, grated or minced
• 200g firm tofu, cut into 1 inch cubes
• ½ Tbs olive oil
• ¼ cauliflower, chopped
• ½ bunch broccoli, chopped
• 1 carrot, sliced
• ½ onion, chopped
• ½ capsicum, sliced
• ½ cup snow peas, topped and tailed
• ½ cup mushrooms, sliced
• 1½ shallots, sliced
• ½ 400g can chickpeas, drained and rinsed

Method

1. In a large shallow bowl, whisk together the soy sauce, lemon juice  and ginger.  Marinade the tofu in this sauce for at least 1 hour.
2. In a wok, cook the cauliflower, broccoli, carrots, onion, capsicum  and tofu over high heat, stirring frequently.
3. Add the snow peas, mushrooms, shallots, chickpeas and marinade from the tofu.  Allow to cook for just a few more minutes.  Vegies should be tender but not soft.
4. Serve

Nutritions Per Serve:  1416kJ (338cals), 26.9g Protein, 14.1g Fat, 1.9g Saturated Fat, 19.2g Carbs, 8.6g Sugars, 12.1g Fibre, 1929mg Sodium

Source:  Metabolic Jumpstart – Modified from About.com

Cajun Chicken with Chunky Salsa

Ingredients

-  2 single chicken breast fillets (340g)
-  ½ tsp cracked black pepper
-  1 tbs finely chopped fresh oregano
-  1 tsp sweet paprika
-  ½ tsp dried chilli flakes
-  1 clove garlic, crushed
-  1 tsp olive oil

Chunky Salsa

-  1 medium tomato, chopped coarsely
-  ½ small red onion, chopped coarsely
-  ½ medium green capsicum, chopped coarsely
-  1 tbs coarsely chopped fresh coriander
-  1 tsp olive oil
-  1 tbs lime juice

Method

1. Place chicken in a large bowl with combined remaining ingredients, toss chicken to coat in mixture. Cover, refrigerate 15 minutes.

2. Meanwhile, make chunky salsa by combining all ingredients in a bowl.

3. Cook chicken in large lightly oiled nonstick pan until cooked through. Serve chicken with chunky salsa.

Nutrients Per Serve:  1015kJ (243cals), 26.0g Protein, 14.0g Fat, 4.1g Saturated Fat, 3.0g Carbs, 1.2g Sugars, 1.8g Fibre, 159mg Sodium

Source:  Metabolic Jumpstart – Modified from Women’s Weekly, Low-Carb Low-Fat

Prawns Are An Excellent Source Of Vitamin B

Ingredients

• 75g tiger prawns, cooked and peeled
• 125g button mushrooms
• ½ white onion
• 1 red capsicum, sliced
• 1 zucchini, sliced
• 1 ½ Tbs honey
• 1 Tbs soy sauce
• ½ tsp sesame seed oil
• ½ clove garlic, crushed

Method

1. Add the prawns and honey in a bowl, cover and leave for 30 mins.

2. Add soy sauce, sesame seed oil and garlic to prawns, re-cover and leave for 15 mins.

3. Thread the prawns, onion, capsicum and zucchini onto skewers. Grill for 15 mins on medium heat, brushing with remaining marinade every 5 mins.

Nutrients Per Serve – 815kJ (195), 17.1g Protein, 3g Fat, 0.5g Saturated Fat, 24.1g Carbs, 22.6g Sugars, 4.3g Fibre, 578mg Sodium

Recipe courtesy of Matt O’Neill

Summer Smoothie

Ingredients

• 150g pineapple, peeled, chopped
• 1 banana, peeled, chopped
• 1 kiwifruit, peeled, chopped
• 1 cup low fat vanilla yoghurt
• ½ cup ice cubes

Method

1. Place all ingredients into a blender, and blend until smooth.

Nutrients Per Serve – 834kJ (199cals), 9.8g Protein, 0.5g Fat, 35.6g Carbs, 34.1g Sugars, 4g Fibre, 107mg Sodium

Receipe courtesy of Matt O’Neill

Thai Beef Salad

Prep: 10 mins

Cooking: 12 mins

Serves: 2

Ingredients

• 200g beef fillet steak
• 2 tsp olive oil
• Salt and black pepper
• 80g sugar snap peas, sliced
• 1 Lebanese cucumber, sliced
• ½ red onion, sliced
• 50g – baby spinach
• Dressing: Recommend Fresh Herb and Lime (46kJ, 0.1g fat, 734mg sodium – free food!)

Method

1. Season the steak with the oil, salt and pepper. Cook on a preheated grill plate or barbeque until cooked to your liking. Remove from heat and allow to rest for 5 minutes
2. Slice steak into strips. Toss together with the sugar snap peas, cucumber, onion and spinach.
3. Pour over desired dressing and serve

Nutrients Per Serve - 1048kJ (250cals), 23g Protein, 15g Fat, 3.9g Saturated Fat,4.4g Carbs, 3.3g Sugars, 2.5g Fibre, 60mg Sodium

Recipe courtesy of Matt O’Neill

Apple Muesli Muffins

Cooking:  30 mins

Serves:  12

Ingredients

1½ cups Muesli
1 cup wholemeal self-raising flour, sifted
½ cup sugar
1 cup grated apple
½ cup sultanas
1 egg, lightly beaten
1/3 cup oil
1 cup low-fat milk

Method

1.  Place muesli, sifted flour, sugar, apple and sultanas in a large bowl. In a separate bowl combine egg, oil and soymilk.

2.  Add liquid ingredients to dry ingredients and mix gently until just combined. Spoon mixture into lightly greased muffin tins.

3.  Bake in a moderately hot oven (190°C) for 30 minutes or until lightly golden.

Crumbed Chicken Patties

Cooking: 15 mins

Serves: 4

Ingredients

220g Lean chicken breast, minced
1 Egg, beaten
1 Teaspoon paprika
1 Teaspoon ground cumin
2 Garlic cloves, crushed
1 Small Spanish onion, finely chopped
2 Tablespoons parsley leaves, finely chopped
1 Tablespoon olive oil
½ Cup breadcrumbs
Garlic & herb seasoning
Salt to taste

Method

1.  In a bowl, add the chicken mince, paprika, cumin, garlic, onion, parsley and salt then combine well. Shape the chicken mix into 5-7cm wide patties of about 1cm thickness.

2.  Combine breadcrumbs, seasoning & salt to taste and spread evenly on a large plate.

3.  To crumb patties: Dip patties into the beaten egg and crumb on both sides with the breadcrumb mix.

4.  Heat the oil in a non-stick fry pan over low to medium heat. Add the patties and cook until golden on each side and cooked through.

5.  Serve the patties with tomato salsa and a side salad, or as a wrap on Mountain Bread with low-fat cottage cheese and baby spinach.

Receipe sourced from www.tonyferguson.com

Toasted Brekky Wrap

Serves: 4

Ingredients

6 eggs, lightly beaten
1/3 cup low-fat milk
20g butter
8 pieces short-cut bacon, diced and cooked
4 roma tomatoes, seeds removed and diced
4 pieces Mountain Bread
1/3 cup ready-made hollandaise sauce
50g baby rocket or spinach leaves

Directions

1. In a medium bowl, combine eggs with milk and season to taste. Heat butter in a large non-stick frying pan. Allow to foam slightly, then add the eggs. Cook, stirring gently, for 2-3 min or until egg is nearly cooked.

2. Meanwhile, in a separate pan, cook bacon and tomato until bacon is lightly browned.

3. Lay bread on a flat surface. Top each piece with egg mixture, then bacon and tomato.

Drizzle with sauce and top with rocket leaves. Roll up and toast in a flat grill for 2-3 min and serve hot.