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Nutrition

Healthy Recipes #27 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty salad recipe ideas –  Roast pumpkin and lentil salad and Moroccan-style carrot and sumac salad and now try this weeks delicious breakfast recipes.

This weeks two healthy Breakfast options are:

  • Roast pumpkin and lentil salad
  • Moroccan-style carrot and sumac salad

Oatmeal Apple Pancakes

INGREDIENTS
RECIPE MAKES 1 SERVING
(4 TO 6 PANCAKES)
• 6 egg whites
• ½ cup oatmeal
• 1 tablespoon unsweetened
apple sauce
• Pinch of cinnamon
• Pinch of stevia
• 1 apple, diced finely
• ¼ teaspoon baking soda
• Cooking spray

DIRECTIONS

1. First heat a frying pan until hot and then reduce to medium
temperature. After mixing together all the ingredients in a blender
(except for the diced apple), spray some cooking spray, drop by spoonful onto the pan.
2. Place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.

Per Serving
CALORIES: 240
PROTEIN : 28g
CARBS : 32g
FAT : 0g

BANANA SPLIT OATMEAL

INGREDIENTS
RECIPE MAKES 1 SERVING
• ½ cup oatmeal
• 1 scoop chocolate protein powder
• ½ cup low fat milk
• Pinch of stevia
• 1 banana, sliced
• 4 big strawberries, sliced
• 1 tablespoon low fat yogurt
• Water

DIRECTIONS

1. In a big bowl, mix oatmeal with the milk and complete with water
until it completely soaks the oatmeal.
2. Cook in a Microwave for about 1 minute – stir the mix , then
microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes.
4. Add the chocolate protein powder and stevia, stir.
5. Stir in the banana and strawberry slices.
6. Top with the Greek yogurt and enjoy!

Per Serving
CALORIES: 334
PROTEIN : 37g
CARBS : 42g
FAT : 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 >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #26 – Salads

Last week we gave you two simple stir-fry recipe ideas Seafood noodle stir-fry as well as Thai beef stir-fry and now this weeks focus is our tasty salad 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 salad options are:

  • Roast pumpkin and lentil salad
  • Moroccan-style carrot and sumac salad

Healthy option 1

Roast pumpkin and lentil salad

Ingredients

  • 1 kg pumpkin, peeled and sliced
  • 1 tablespoon Moroccan spice mix
  • 1 teaspoon olive oil
  • 1 x 400g can lentils, rinsed and drained
  • 50g baby spinach leaves
  • 2 tablespoons fresh orange juice

Method

  1. Preheat the oven to 180c
  2. Place the pumpkin on an oven tray and toss with the spice mix and oil
  3. Bake for 25-30 minutes, or until the pumpkin is tender, Set aside to cool
  4. Place the pumpkin, lentils, spinach and orange juice in a bowl and toss gently to combine
  5. Serve straight away

Serves 4

Nutritional Info

Calories – 179
Protein – 11g
Fat Total – 2.5g
Fat Saturated – 1g
Carbohydrate – 2.5g
Sugars – 12.6g
Fibre – 6.6g

Healthy option 2

Moroccan-style carrot and sumac salad

Ingredients

  • 5 medium carrots, peeled and cut into matchsticks
  • 3 clove garlic, peeled
  • 2 tablespoons lemon juice
  • 1/4 cup chopped parsley leaves
  • 1/4 cup chopped coriander leaves
  • 1 teaspoon sumac
  • 1 teaspoon flaked almonds

Method

  1. Place the carrots and garlic in large saucepan and cover with water
  2. Bring to the boil over a medium heat and cook for 10 minutes
  3. Drain, discard the garlic and tip the carrot into a mixing bowl
  4. Stir in the lemon juice and leave to cool
  5. When cool, add the parsley and coriander and toss to combine
  6. Sprinkle with sumac and almonds before serving

Serves 6

Nutritional Info

Calories – 25 kJ
Protein – 0.7g
Fat Total – 0.3g
Fat Saturated – 0g
Carbohydrate – 3g
Sugars – 2.8g
Fibre – 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 Recipe # 25 – Stir-fry

Last week we gave you two simple salad recipe ideas  Chickpea, fennel and onion salad as well as Lite caesar salad and now this weeks focus is our tasty stir-fry 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 Stir-fry options are:

  • Seafood noodle stir-fry
  • Thai beef stir-fry

Healthy option 1

Seafood noodle stir-fry

Ingredients

  • 2 cups rice vermicelli
  • Spray olive oil
  • 6 prawns
  • 6 scallops
  • 1/4 cup red capsicum
  • 1/4 cup carrot, sliced
  • 1/4 cup bean shoots
  • 2 tablespoon coriander, chopped
  • 1 tablespoon tahini
  • Juice of 1 lemon

Method

  1. Cook the noodles according to the packet instructions and place under cold water. Set aside
  2. Heat a wok to medium heat and spray with a little olive oil
  3. Add the prawns and cook both sides until golden brown
  4. Add the scallops and cook both sides for one minute each
  5. Remove prawns and scallops and set aside
  6. Spray the wok with a little more olive oil, add the capiscum, carrot and bean shoots and cook for three minutes
  7. Place vegetables, prawns and scallops over the noodles and top with corriander
  8. Mix the lemon juice and tahini until smooth
  9. Drizzle a small amount over the top the dish and serve

Serves 2

Nutritional Info

Kilojoules – 1576
Protein – 21.3g
Fat Total – 10g
Fat Saturated – 1.2g
Carbohydrate – 48g
Sugars – g
Fibre – 3g

Healthy option 2

Thai beef stir-fry

Ingredients

  • Spray olive oil
  • 1/4 cup red onion, finely sliced
  • 1 tablespoon garlic, crushed
  • 1 tablespoon ginger, grated
  • 200g lean beef strips
  • 1 red chilli, finely sliced
  • 1/2 cup spring onions
  • 1/4 cup red capsicum, finely sliced
  • 1/4 cup vegetable stock
  • 1 tablespoon soy sauce
  • 2 tablespoon coriander, finely shredded
  • 2 cups white or brown rice, cook

Method

  1. Heat a wok to medium heat and spray with a little olive oil
  2. Add the onion, garlic, ginger, and beef strips and stirfry until golden brown
  3. Add the chilli, spring onions and capsicum and cook for two minutes
  4. Add the vegetable stock and soy sauce and cook for a furthur 30 seconds
  5. Top with coriander and serve over rice

Serves 8

Nutritional Info

Energy – 1610 kJ
Protein – 27.3g
Fat Total – 4.9g
Fat Saturated – 1.8g
Carbohydrate – 55.6g
Sugars – g
Fibre – 2.3g

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 #23 – Stir Fry

Last week we gave you two simple dessert recipe ideas  Strawberry nutmeg pancakes as well as Apple & pear crumble and now this weeks focus is our tasty Stir-Fry 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 Stir-fry options are:

  • Hokkien noodle stir-fry
  • Tofu stir-fry

Healthy option 1

Hokkien noodle stir-fry

Ingredients

  • Spray olive oil
  • 1/4 cup onion, finely sliced
  • 200g skinned chicken pieces
  • 2 cups hokkien noodles
  • 1 cup baby bok choy, shredded
  • 1/4 cup baby corn
  • 1/4 cup capsicum, sliced
  • 2 tablespoons kecap manis
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon coriander, finely chopped

Method

  1. Heat a wok to medium heat and add a little spray oil
  2. Add onion and chicken and cook until chicken is golden brown
  3. Add the noodles and cook for a minute, then add all the vegetables
  4. Mis the sauce ingredients in a small bowl and pour over the noodles
  5. Stir through for 30 seconds
  6. Top with coriander
  7. Serve immediately

Serves 2

Nutritional Info

Energy (kJ)  – 1549
Protein – 28g
Fat Total – 11.1g
Fat Saturated – 2.5g
Carbohydrate – 37.2g
Sugars – 0g
Fibre – 3.3g

Healthy option 2

Tofu stir-fry

Ingredients

  • Spray olive oil
  • 200g fried tofu squares
  • 1/4 cup oyster mushrooms
  • 1/4 cup enoki mushrooms
  • 1/2 cup snow peas

Method

  1. Heat a wok to a medium heat and sprail with a little olive oil
  2. Place the tofu squares in the wok and until until golden brown
  3. Remove from wok and set aside
  4. Spray a little olive oil into the wok and add the mushrooms and snowpeas
  5. Stir-fry for three minutes
  6. Remove the mushrooms and snowpeas, place around the tofu and serve

Serves 2

Nutritional Info

Energy – 536 kJ
Protein – 10.8g
Fat Total – 6.8g
Fat Saturated – 0.9g
Carbohydrate – 4.3g
Sugars – 0g
Fibre – 2.9g

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 #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 Recipe #19 – Light Meals

Last week we gave you two simple snack recipe ideas  Olive & Sun Dried Tomato Bread as well as Lentil & Tomato Soup with Spices and now this weeks focus is on the first of our tasty light meal 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 light meal options are:

  • Asian chickpea rice salad
  • Chicken, rocket & walnut mayonnaise open sandwich

Healthy option 1

Asian chickpea rice salad

Ingredients

  • 1/2 cup white long grain rice
  • 400g can chickpeas
  • 40g (2 tablespoons) no cholesterol spread
  • 1 large brown onion, sliced
  • 1 large red capsicum, chopped
  • 4 flat mushrooms, sliced
  • 1 tablespoon finely chopped ginger
  • 1 cup chopped coriander
  • 3 tablespoons sweet chilli sauce
  • 1/2 cup lime juice
  • 1/4 cup finely shredded mint
  • Lime wedges, to serve

Method

  1. Cook rice
  2. Drain and rinse chickpeas
  3. Heat spread in a non-stick wok over high heat
  4. Stir-fry onion and capsicum for 2 minutes
  5. Add mushrooms and stir-fry for 2 minutes
  6. Add ginger and stir-fry for another 2-3 minutes until the vegetables are cooked
  7. Remove from the heat and stir in the coriander
  8. Combine, sweet chilli sauce, lime juice and mint to create dressing
  9. Mix together the rice, chickpeas, vegetables and the dressing to serve
  10. Garnish with lime wedges

Serves 4

Nutritional Info

Energy (kJ)  – 1113
Protein – 8.2g
Fat Total – 8.5g
Fat Saturated – 1.8g
Carbohydrate – 36g
Sugars – 7.2g
Fibre – 5.9g

Healthy option 2

Chicken, rocket & walnut mayonnaise open sandwich

Ingredients

  • 250g chicken breast fillets, trimmed
  • 2 teaspoons reduced-salt mayonnaise
  • 2 tablespoons chopped rocket
  • 50g roasted walnuts, chopped
  • 2 slices wholegrain bread

Method

  1. Grill chicken, Rest and thinly slice
  2. Mix the mayonnaise, rocket and walnuts together until combined
  3. Place the chicken on the bread, top with mayonnaise and add extra rocket on top

Serves 2

Nutritional Info

Energy – 1896 kJ
Protein – 33.2g
Fat Total – 28.4g
Fat Saturated – 14.1g
Carbohydrate – 15.2g
Sugars – 2.7g
Fibre – 3.1g

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 #18 – Light Meals

Last week we gave you two simple snack recipe ideas  Avocado, tomato and coriander salsa with crisp pita as well as Crab tartlets and now this weeks focus is on the first of our tasty light meal 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 light meal options are:

  • Olive & Sun Dried Tomato Bread
  • Lentil & Tomato Soup with Spices

Healthy option 1

Olive & Sun Dried Tomato Bread

Ingredients

  • 2 cups self-raising flour
  • 1/4 cup black olives, pitted and sliced
  • 2 tablespoons sliced sun-dried tomatoes
  • 1/4 cup no cholesterol spread
  • 2 eggs, lightly beaten
  • 2/3 cup (170ml) reduced fat milk

Method

  1. Preheat oven to 190c and line a 23cm x 13cm loaf tin with baking paper
  2. Sift the flour into a mixing bowl. Add pitted olives, sun-dried tomatoes, melted spread, eggs and milk and mix until well combined
  3. Place the mixture into the prepared tin.
  4. Bake for 45 minutes or until a skewer comes out clean
  5. Allow to cool in tin for 5 minutes on cool rack
  6. Serve sliced

Serves 12

Nutritional Info

Energy (kJ)  – 563
Protein – 4.2g
Fat Total – 4.9g
Fat Saturated – 1.3g
Carbohydrate – 17.6g
Sugars – 2.4g
Fibre – 1.2g

Healthy option 2

Lentil & Tomato Soup with Spices

Ingredients

  • 40g (2 tablespoons) no cholesterol spread
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 1/2 teaspoon turmeric
  • 1 teaspoon ground ginger
  • 1 cup red lentils
  • 1 large green chilli, finely chopped
  • 1 bay leaf
  • 3 stalks celery, sliced
  • 3 cups (750ml) reduced-salt vegetable stock, reduced-salt chicken stock
  • 3 cups (750ml) water
  • 1 x 400g can chopped tomatoes
  • 2 tablespoons reduced-salt tomato paste
  • Freshly ground black pepper
  • 1 tablespoon chopped coriander to garnish

Method

  1. Heat spread in a large saucepan
  2. Add onion and garlic and fry gently until softened
  3. Bring to the boil and simmer for 25 minutes, or until lentils are soft
  4. Remove the bay leaf
  5. Stir in tomatoes, tomato paste and coriander and season with black pepper
  6. Reheat and serve with crusty bread

Serves 6

Nutritional Info

Calories – 806
Protein – 11g
Fat Total – 5.3g
Fat Saturated – 1.2g
Carbohydrate – 21.4g
Sugars – 6.6g
Fibre – 7.7g

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
 
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