Tag: healthy

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Nutrition

Healthy Recipe #22 – Dessert

Last week we gave you two simple dinner recipe ideas  Roasted country vegetable lasagne as well as Walnut & herb crusted fish and now this weeks focus is on the first of our tasty dessert ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dessert options are:

  • Strawberry nutmeg pancakes
  • Apple & pear crumble

Healthy option 1

Strawberry nutmeg pancakes

Ingredients

  • 1 1/2 cups self-raising flour
  • 1/2 teaspoon ground nutmeg
  • 1 1/2 cups (375ml) skim milk
  • 4 eggs
  • 20g non cholestrol spread
  • 200g low fat natural yogurt to serve
  • 1 punnet strawberries, sliced to serve

Method

  1. Sift flour and nutmeg into a large bowl
  2. Make a well in the centre
  3. Add combined milkd and eggs and whisk until smooth
  4. Heat a non-stick frying pan over a low heat
  5. Add 2 tablespoons of mixture, spread quickly to form a circle
  6. Cook until bubbles begin to appear on surface
  7. Turn and cook until golden, remove and repeat
  8. Serve with low fat yoghurt and fresh strawberries

Serves 20

Nutritional Info

Energy (kJ)  – 296
Protein – 4.0g
Fat Total – 2.0g
Fat Saturated – 2.0g
Carbohydrate – 8.8g
Sugars – 1.9g
Fibre – 0.6g

Healthy option 2

Apple & pear crumble

Ingredients

  • 2 cooking apples, peeled, cored and chopped
  • 1 pear, peeled, cored and chopped
  • 1/3 cup raisins
  • 1/2 cinnamon stick
  • 3/4 cup water
  • 1/2 cup self-raising flour
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons brown sugar
  • 2 tablespoons non cholesterol spread
  • low fat yoghurt or custard, to serve

Method

  1. Preheat oven to 210c
  2. Place apples, pear, rasins, cinnamon stick and water into a saucepan
  3. Cover and cook until fruit is tender
  4. Drain and place fruit into a 1-litre capacity oven proof dish
  5. Sift flour and cinnamon into a bowl and stir in the sugar
  6. Using your fingertips, rup spread into the mixture and sprinkle over the fruit
  7. Bake for 15minutes or until golden brown
  8. Serve with low fat natural or vanilla yoghurt or custard

Serves 4

Nutritional Info

Energy – 1059 kJ
Protein – 2.4g
Fat Total – 6.9g
Fat Saturated – 1.6g
Carbohydrate – 44.2g
Sugars – 30.1g
Fibre – 4.3g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #21 – Dinner

Last week we gave you two simple brunch recipe ideas  Banana Bread as well as Oat fruit slice and now this weeks focus is on the first of our tasty dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

  • Roasted country vegetable lasagne
  • Walnut & herb crusted fish

Healthy option 1

Roasted country vegetable lasagne

Ingredients

  • 2 teaspoons of non-cholestrol spread
  • 4 medium yellow zucchinis, sliced lengthwise
  • 1 large eggplant, sliced lengthwise
  • 4 large field mushrooms
  • 1 large red capsicum, sliced
  • 3 tablespoon sunflower oil
  • 1 x 737g jar tomato pasta sauce
  • 6 instant lasagne sheets

Method

  1. Preheat oven to 180c
  2. Prepare 2.5 litre capacity ovenproof dish
  3. Brush zucchinis, eggplant, mushrooms and capsicum with oil and cook on heated grill plate or frying pan
  4. Place vegetables onto baking trays and bake for 10-12 minutes. Cool
  5. Spread a small amount of pasta sauce into prepared dish and line with two lasagne sheets
  6. Layer with zucchinis, sauce, lasagne sheets, eggplant, sauce, lasagne sheets, mushrooms, sauce; finish with capsicum
  7. Bake for 35 minutes or until cooked
  8. Stand for 15 minutes before serving

Serves 6

Nutritional Info

Energy (kJ)  – 1273
Protein – 9.7g
Fat Total – 13.1g
Fat Saturated – 1.5g
Carbohydrate – 32.4g
Sugars – 15.3g
Fibre – 9.0g

Healthy option 2

Walnut & herb crusted fish

Ingredients

  • 2 slices wholemeal bread, sliced
  • Finely grated rind of 1 lemon
  • 1/2 cup chopped parsley
  • 1/4 cup walnuts
  • 2 tablespoons of non-cholestrol spread
  • 4 x 150g white boneless fish fillets
  • Freshly ground black pepper, to season
  • 12 baby new potatoes, to serve
  • Mixed lettuce leaves, to serve
  • Lemon cut into wedges, to garnish

Method

  1. Preheat oven to 220g
  2. Place bread, lemon rind, parsley, walnuts and spread into food processor and pulse until a crumbly mixture is formed
  3. Place fish on a baking tray lined with baking paper and season with pepper
  4. Press a quarter of the breadcrumb mixture onto each piece of fish and bake for 20-25minutes, or until fish is cooked and crumbs are golden brown
  5. Serve with steamed baby potatoes, salad and lemon wedges

Serves 4

Nutritional Info

Energy – 1877 kJ
Protein – 37.9g
Fat Total – 19.2g
Fat Saturated – 3.6g
Carbohydrate – 28.3g
Sugars – 4.6g
Fibre – 6.9g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #20 – Brunch

Last week we gave you two simple snack recipe ideas  Asian chickpea rice salad as well as Chicken, rocket & walnut mayonnaise open sandwich and now this weeks focus is on the first of our tasty brunch ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy brunch options are:

  • Banana Bread
  • Oat fruit slice

Healthy option 1

Banana Bread

Ingredients

  • 3/4 cup plain flour
  • 3/4 cup wholemeal plain flour
  • 1/2 cup ground almonds
  • 2 teaspoons baking powder
  • 1/2 teaspoon bicarbonate of soda
  • 2/3 cup caster sugar
  • 2 eggs, lightly beaten
  • 1/4 teaspoon vanilla extract
  • 125g no-cholesterol spread, melted and cooled
  • 2 tablespoons reduced fat milk
  • 3 bananas, peeled and mashed

Method

  1. Preheat oven to 150c.
  2. Lightly grease a 19 x 9cm loaf tin with baking paper
  3. Place flours, almonds, baking powder, bicarbonate soda and caster sugar into a bowl of an electric mixer
  4. To combine, mix on low speed for 1 minute until everything is evenly blended
  5. Add eggs, vanilla and melted spread, beat on medium speed for 3 minutes
  6. Remove the bowl from mixer and fold in the milk and bananas by hand
  7. Pour mixture into tin and bake for 1 hour
  8. Cool in tin
  9. Then slice to serve

Serves 10

Nutritional Info

Energy (kJ)  – 1184
Protein – 5.7g
Fat Total – 12.4g
Fat Saturated – 2.6g
Carbohydrate – 35.5g
Sugars – 20.5g
Fibre – 2.8g

Healthy option 2

Oat fruit slice

Ingredients

  • 2/3 pecan nuts, walnuts and cashews roughly chopped
  • 2 1/2 cups rolled oats
  • 2/3 cup self-raising flour
  • 1/2 dried cranberries
  • 1/2 cup brown sugar
  • 125g non cholestrol spread, melted
  • 2 table spoons golden syrup
  • 2 ripe banas, mashed
  • 1 egg, lightly beaten
  • 2 tablespoons sunflower seeds

Method

  1. Preheat oven to 180c
  2. Lightly grease an 18 x 28cm slice tin and line with baking paper
  3. Place dry ingredients in a bowl and stir in spread, golden syrup, bananas and egg. Mix well
  4. Spoon into the prepared tin, smooth surface with a spatula and sprinkle with sunflower seeds
  5. Bake for 25-30 minutes or until golden brown and firm to touch
  6. Cut into 16 slices and serve cold or warm

Serves 16

Nutritional Info

Energy – 903 kJ
Protein – 3.4g
Fat Total – 10.4g
Fat Saturated – 1.8g
Carbohydrate – 25.3g
Sugars – 13.1g
Fibre – 2.2g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #17 – Snacks

Last week we gave you two simple dessert recipe ideas  Fairy cup cakes as well as Pavlova roll and now this weeks focus is on the first of our tasty snack ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy snack options are:

  • Avocado, tomato and coriander salsa with crisp pita

  • Crab tartlets

Healthy option 1

Avocado, tomato and coriander salsa with crisp pita

Ingredients

  • 2 mini pita breads, split
  • olive oil spray
  • 1 teaspoon Cajun Seasoning mix
  • 1 avocado, chopped
  • 250g cherry tomatoes, quartered
  • 1/2 avocado, peeled and diced
  • 2 spring onions, trimmed and finely chopped
  • 1/4 cup chopped coriander leaves
  • 1 small red chilli, seeded and finely chopped
  • 1 tablespoon lime juice
  • salt and pepper

Method

  1. Preheat oven to 180c
  2. Spray the pita bread with oil and sprinkle with the Cajun seasoning mix
  3. Place on an oven tray and bake for 3-5 minutes or until golden brown and crisp
  4. Combine the remaining ingredients in a small mixing bowl and season well with salt and pepper
  5. Pile onto the pita breads just before serving

Serves 4

Nutritional Info

Calories  – 203
Protein – 3.5g
Fat Total – 14g
Fat Saturated – 3g
Carbohydrate – 13.5g
Sugars – 2.6g
Fibre – 2.7g

Healthy option 2

Crab tartlets

Ingredients

  • olive oil spray
  • 4 sheets filo pastry
  • 1 x 170g can crab meat
  • 2 tablespoons chopped coriander
  • 1 1/2 tablespoons 99% fat-free mayonnaise
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon lime juice

Method

  1. Preheat the oven to 200c
  2. Spray a 12 hole mini muffin pan with oil
  3. Spray each sheet of filo pastry with oil and stack them on top of each other on a clean surface
  4. Using a 7cm round cutter, cut 12 circles from the pastry and use to line the holes of the muffin pan
  5. Bake for 5 minutes, until golden and crisp
  6. Remove the pastry shells from the pan and leave to cool
  7. In a mixing bowl, combine the crab meat, coriander, mayonnaise, sweet chilli sauce and lime juice and mix weel
  8. Fill the pastry cases with the crab mix

Serves 12

Nutritional Info

Calories – 29
Protein – 2.3g
Fat Total – 0.6g
Fat Saturated – 0g
Carbohydrate – 3.5g
Sugars – 0.9g
Fibre – 0.2g
 
To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #16 – Desserts

Last week we gave you two simple dinner recipe ideas Balsamic chicken with steamed vegetables as well as Lemon and oregano pork loin with zucchini mash and now this weeks focus is on some more tasty dessert ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dessert options are:

  • Fairy cup cakes

  • Pavlova roll

Healthy option 1

Fairy cup cakes

Ingredients

  • 2 eggs
  • 2 tablespoons caster sugar
  • 1/2 cup self-rasing flour, sifted
  • 1/2 teaspoon baking powder
  • 2 tablespoons extra-light spreadable cream cheese
  • 2 tables low-fat custard
  • 1/2 teaspoon caster sugar
  • 1/2 teaspoon vanilla essence
  • 1/4 teaspoon cinnamon
  • icing sugar, for dusting

Method

  1. Preheat the oven to 180c
  2. line a 12 hole patty tin with paper cases
  3. Using an eletric mixer, beat the eggs and sugar until pale and creamy
  4. Fold in the flour and baking powder until just combined
  5. Spoon into the paper cases, until 2/3 full
  6. Bake for 12-15 minutes
  7. Cool the cakes on a wire rack
  8. Mix together the cream cheesy, custard, sugar, vanilla and cinamon until smooth
  9. Cut a disc from the top of each cup cake and fill with cream cheese mixture
  10. Replace the top and repeat with remaining cup cakes
  11. Dust with icing sugar before serving

Makes 12

Nutritional Info

Calories  – 54
Protein – 2g
Fat Total – 1.5g
Fat Saturated – 0.7g
Carbohydrate – 8g
Sugars – 4g
Fibre – 0.2g

Healthy option 2

Pavlova roll

Ingredients

  • 4 egg whites
  • 1/2 cup caster sugar
  • 1 teaspoon cornflour
  • 1/2 teaspoon white vinegar
  • icing sugar, for dusting
  • 200g low-fat vanilla fromage frais
  • 250g strawberries, hulled and halved

Method

  1. Preheat the oven to 180c
  2. Line a 26 x 32cm Swiss roll pan with baking paper
  3. Using an eletric mixer, beat the egg whites wnitl soft peaks form
  4. Add the sugar, 1 tablespoon at a time, until all the sugar is incorporated ad the meringue is thick and glossy
  5. Beat in the cornflour and vinegar
  6. Spoon the meringue into the prepared pan, gently smoothing the surface with a metal spatula
  7. Bake for 12-15 minutes
  8. Turn the pavlova roll out onto a clean towel that has been lightly dusted with icing sugar
  9. Peel away the baking paper and with the long side facing you, carefully roll up, using the tea towel as a guide
  10. Set aside to cool
  11. When completely cool until it and spread with the fromage frais, leaving a 2cm border around the edges
  12. Top with strawberries and re-roll
  13. Slice and serve

Serves 10

Nutritional Info

Calories – 72
Protein – 3.5g
Fat Total – 0g
Fat Saturated – 0g
Carbohydrate – 14g
Sugars – 13.5g
Fibre – 0.6g
 
Our previous healthy dessert recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #15 – Dinner

Last week we gave you two simple lunch recipe ideas Corn chowder as well as Penne with silverbeet, chilli and capers and now this weeks focus is on some more tasty dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

  • Balsamic chicken with steamed vegetables

  • Lemon and oregano pork loin with zucchini mash

Healthy option 1

Balsamic chicken with steamed vegetables

Ingredients

  • 4 x 100g skinless chicken breast fillets
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, crushed
  • 1 teaspoon brown sugar
  • olive oil spray
  • steamed vegetables – carrot, broccoli and green beans to serve

Method

  1. Place the chicken in a shallow dish
  2. Combine the vinegar, garlic and brown sugar and pour over the chicken pieces
  3. Turn to coat
  4. Cover with plastic wrap and refrigerate for 30 minutes to marinate
  5. Heat a non stick frying pan over a medium heat and spray with oil
  6. Cook the chicken, basting occasionally for 5 minutes on each side, until cooked through
  7. Serve with steamed vegetables

Serves 4

Nutritional Info

Calories – 174
Protein – 23.9g
Fat Total – 6.5g
Fat Saturated – 1.8g
Carbohydrate – 3.9g
Sugars – 3.1g
Fibre – 2.2g

Healthy option 2

Lemon and oregano pork loin with zucchini mash

Ingredients

  • 4 x 70g pork loin steaks, trimmed of fat
  • 1 tablespoon lemon juice finely grated zest of 1 lemon
  • 2 cloves garlic, crushed
  • 1 teaspoon dried oregano leaves
  • 3 medium potatoes, peeled and quartered
  • 3 medium zucchini, chopped
  • 1/4 cup hot no-fat milk
  • salt and pepper

Method

  1. Place the pork steaks in a shallow dish
  2. Mix together the lemon and zest, garlic and oregano and pour over the pork steaks
  3. Turn to coat
  4. Cover with plastic wrap and refrigerate for 1 hour to marinate
  5. Cook the potatoes in a large pan boiling, salted water for 10 minutes
  6. Add the zucchini and cook for 5 minutes
  7. Drain and mash well with the hot milk
  8. Heat a non-stick frying pan over a medium heat
  9. Cook the pork steaks, basting frequently with marinade for 3 minutes on each side
  10. Drizzle over any juices from the pan and serve with the zucchini mash

Serves 4

Nutritional Info

Calories – 213
Protein – 22g
Fat Total – 5.1g
Fat Saturated – 1.6g
Carbohydrate – 17g
Sugars – 2.9g
Fibre – 3.7g

Our previous healthy dinner recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #14 – Lunch

Last week we gave you two simple breakfast recipe ideas Apple and prune porridge as well as Poached fruit with vanilla fruche and now this weeks focus is on some more tasty lunch ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy lunch options are:

  • Corn chowder

  • Penne with silverbeet, chilli and capers

Healthy option 1

Corn chowder

Ingredients

  • 1 teaspoon rise bran oil
  • 1 leek, halved and chopped
  • 2 cloves garlic, crushed
  • 1 tablespoon flour
  • 1 litre reduced-salt chicken stock
  • 3 corn cobs, kernels removed by knife
  • 1x 310g can creamed corn
  • 1 zucchini, diced
  • salt and pepper
  • chopped parsley

Method

  1. Heat the oil in a saucepan over a medium heat
  2. Cook the leek and garlic for 5 minutes
  3. Add flour and stir over a low heat for 2 minutes
  4. Pour in the stock and whisk to combine
  5. Increase the heat to high and simmer for 5 minutes, stir occasionally
  6. Add the corn kernels, creamed corn and zucchinito the pan
  7. Simmer for 10 minutes the remove from the heat
  8. Season well with salt and pepper, Stir in the parley

Serves 4

Nutritional Info

Calories – 191
Protein – 7.4g
Fat Total – 3.5g
Fat Saturated – 0.8g
Carbohydrate – 30g
Sugars – 7g
Fibre – 6g

Healthy option 2

Penne with silverbeet, chilli and capers

Ingredients

  • 300g penne
  • 1 teaspoon olive oil
  • 1 bunch silverbeet, trimmed, washed and shredded
  • 2 rasher rindless shortcut bacon, chopped
  • 2 cloves garlic, sliced
  • 2 small red chillies, finely chopped finely grated zest of 1 lemon
  • 2 tablespoons lemon juice
  • 2 teaspoons capers

Method

  1. Cook the penne in a large saucepan of boiling water according to the packet instructions
  2. Drain and keep warm
  3. Heat the oil in a large frying pan over a medium heat
  4. Cook the silverbeet, stirring regularly, for 5 minutes or until wilted
  5. Add the bacon and cook for a furthur 5 minutes
  6. Stir in the remaining ingredients and cook fir 2 minutes
  7. Add the penne to the pan and stir for 2 minutes

Serves 4

Nutritional Info

Calories – 312
Protein – 13.5g
Fat Total – 4g
Fat Saturated – 1g
Carbohydrate – 53g
Sugars – 1g
Fibre – 4g

Our previous healthy dinner recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #13 – Breakfast

Last week we gave you two simple dessert recipe ideas Vanilla-poached nashi pears as well as Ricotta and almond stuffed peaches and now this weeks focus is on some more tasty breakfast ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy breakfast options are:

  • Apple and prune porridge

  • Poached fruit with vanilla fruche

Healthy option 1

Apple and prune porridge

Ingredients

  • 1 1/2 cups rolled oats
  • 2 cups cold water
  • 1 3/4 cups hot water
  • 2 apples, peeled and grated
  • 1/2 cup pitted prunes
  • no-fat milk to serve

Method

  1. Combine the oats and cold water in a saucepan
  2. Stir over a medium heat until porridge begins to boil
  3. Add hot water and stir well
  4. Reduce heat to low and simmer for 3 minutes, stir occasionally
  5. Add the apple and prunes and simmer for a furthur 2 minutes,  stir occasionally
  6. Ladle into a bowl and serve drizzled with a little no-fat milk if you like

Serves 4

Nutritional Info

Calories – 217
Protein – 4.5g
Fat Total – 3.2g
Fat Saturated – 0.5g
Carbohydrate – 40g
Sugars – 15g
Fibre – 5.4g

Healthy option 2

Poached fruit with vanilla fruche

Ingredients

  • 2 cups water
  • 1/2 cup caster sugar
  • 1 cinnamon stick
  • 2 strips of orange peel
  • 2 peaches, halved
  • 1 orange, segmented
  • 1/3 low-fat vanilla fruche

Method

  1. Place water, sugar, cinnamon and orange peel in medium saucepan
  2. Stir over a low heat until sugar has dissolved
  3. Increase the heat to high and simmer for 10 minutes
  4. remove from the heat and add the fruit
  5. Stir briefly, the set aside for 10 minutes for the flavours to infuse
  6. Serve the fruit drizzled with a little syrup and a dollop of fruche

Serves 4

Nutritional Info

Calories – 140
Protein – 2.2g
Fat Total – 1.2g
Fat Saturated – 0.7g
Carbohydrate – 30g
Sugars – 30g
Fibre – 1.4g
 
Our previous healthy breakfast recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #12 – Dessert

Last week we gave you two simple dinner recipe ideas  Fish and leek pie as well as Tomato Chilli Prawns and now this weeks focus is on some more tasty dessert ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dessert options are:

  • Vanilla-poached nashi pears

  • Ricotta and almond stuffed peaches

Healthy option 1

Vanilla-poached nashi pears

Ingredients

  • 2 vanilla beans
  • 3 cups water
  • 1/2 cup caster sugar
  • 1 cinnamon stick
  • 2 pieces of orange peel
  • 4 nashi pears, peeled

Method

  1. Use a sharp paring knife to split the vanilla beans lengthways and scrape out the seeds
  2. Place seeds and split beans in a medium saucepan with the water, sugar, cinnamon and orange peel
  3. Stir over a low heat until the sugar has dissolved
  4. Add the nashi pears to the pears to the pan and increase the heat to medium
  5. Simmer, covered, for 10 minutes, or until the nashi pears are tender
  6. Remove pan from heat and leave for 10 minutes for the flavours to infuse
  7. Serve teh poached nashi pears warm and cold, drizzled with syrup

Serves 4

Nutritional Info

Calories – 179
Protein – 0.7g
Fat Total – 0.2g
Fat Saturated – 0g
Carbohydrate – 44g
-Sugars – 44g
Fibre – 2.6g

Healthy option 2

Ricotta and almond stuffed peaches

Ingredients

  • 1/2 cup low-fat ricotta
  • 1 tablespoon icing sugar, sifted
  • 1/2 teaspoon vanilla essence
  • 4 peaches, halved and stones removed
  • 1 tablespoon flaked almonds
  • 2 tablespoons honey

Method

  1. Preheat grill to medium
  2. Line baking tray with baking paper
  3. Place ricotta, icing sugar and vanilla in small bowl and mix together
  4. Spoon into each peach half
  5. Sprinkle with a few almonds and drizzle with honey
  6. Cook the peach halves under the grill for 3-5 minutes

Serves 4

Nutritional Info

Calories – 149
Protein – 5.5g
Fat Total – 5.5g
Fat Saturated – 2g
Carbohydrate – 18.9g
-Sugars – 18g
Fibre – 2g
 
Our previous healthy dessert recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #11 – Dinner

Last week we gave you two simple lunch recipe ideas Cauliflower soup as well as Snow pea sprout and herb salad and now this weeks focus is on some more tasty dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

  • Fish and leek pie

  • Tomato Chilli Prawns

Healthy option 1

Fish and leek pie

Ingredients

  • Olive oil
  • 2 leeks, chopped
  • 2 teaspoons finely grated lomen zest
  • 1 tablespoon cornflour
  • 2 cups no-fat milk
  • 1 cup water
  • 300g firm white fish fillets, cubed
  • 200g salman fillet, cubed
  • 1/4 cup snipped dill
  • 2 boiled potatoes

Method

  1. Heat saucepan on a low heat and spray with oil
  2. Cook the leeks and lemon zest for 5 minutes, covered, until the leeks are tender
  3. Comebine the cornflour and 1/4 cup of the milk in a small bowl to form a paste
  4. Add remaining milk and water to leeks and bring to the boil
  5. Add cornflour paste and stir over a medium heat for 3 minutes
  6. Stir in the fish cubes and the dill and remove from the heat
  7. Spoon into a 4 cup heat-proof dish
  8. Cut the pototaes into 2cm slices and arrange over the fish
  9. Spray with oil and cook under a hot grill for  minutes

Serves 4

Nutritional Info

Calories – 284
Protein – 33g
Fat Total – 4.9g
Fat Saturated – 1.2g
Carbohydrate – 25g
-Sugars – 8.5g
Fibre – 2.8g

Healthy option 2

Tomato Chilli Prawns

Ingredients

  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 5 clove garlic, crushed
  • 1 small red chilli, finely chopped
  • 1 x 400g can chopped tomatoes
  • 2 tablespoons tomato paste
  • finely grated zest and juice of 1 lime
  • 1/2 teaspoon sugar
  • 1/2 cup water
  • salt and pepper
  • 1kg green (raw) prawns, peeled and deveined, tails intact
  • 1/2 cup chopped coriander leaves
  • 2 cups steamed rice, to serve

Method

  1. Heat oiled frying pan over medium heat
  2. Cook onion for 5 minutes, or until tender
  3. Add the garlic and chilli and cook for 1 minute
  4. Add tomatoes, tomato paste, lime zest and juice, sugar and water.
  5. Season well with salt and pepper and simmer for 5 minutes
  6. Add prawns and coriander and simmer for 3 minutes or until prawns are pink and firm
  7. Serve with steamed rice

Serves 4

Nutritional Info

Calories – 396
Protein – 55g
Fat Total – 3.2g
Fat Saturated – 0.5g
Carbohydrate – 33g
-Sugars – 6g
Fibre – 3g

Our previous healthy dinner recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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