Tag: salad

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 Recipes #24 – Salads

Last week we gave you two simple stir-fry recipe ideas  Hokkien noodle stir-fry as well as Tofu 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:

  • Chickpea, fennel and onion salad
  • Lite caesar salad

Healthy option 1

Chickpea, fennel and onion salad

Ingredients

  • 1 x220g can chickpeas, rinsed and drained
  • 1 small fennel bulb, thinly sliced
  • 1 small red onion, halved amd thinly sliced
  • 250g cherry tomatoes, halved
  • 1/2 cup chopped parsley leaves
  • 2 tablespoons lemon juice
  • 1 teaspoon honey
  • 1 teaspoon wholegrain mustard

Method

  1. In a large mixing bowl, toss together the chickpeas, fennel onion, tomatoes and parsley
  2. The a separate bowl, whisk together the lemon juice, honey and mustard
  3. Drizzle the dressing over the salad and toss gently to combine

Serves 4

Nutritional Info

Calories  – 84
Protein – 4g
Fat Total – 1.3g
Fat Saturated – 0.2g
Carbohydrate – 11g
Sugars – 4g
Fibre – 4g

Healthy option 2

Lite caesar salad

Ingredients

  • 2 slices wholemeal bread, crusts removed, cut into cubes
  • 2 rashers rindless shortcut bacon, chopped
  • 2 anchovies, drianed and halved
  • 1 baby cos lettuce, leaves separated
  • 1 tablespoon grated parmesan cheese
  • 1/4 cup low-fat natural yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 clove garlic, crused
  • dash Tabasco sauce

Method

  1. Preheat the oven to 180c
  2. Line 2 oven trays with baking paper
  3. Place the bread cubes on one baking tray and the bacon on the other
  4. Bake for 15 minutes
  5. Set aside to cool
  6. To make the dressing, whisk all the ingredients together until well combined
  7. Pat the anchovies with kitchen paper to remove any oxcess oil
  8. Place in a large mixing bowl with the bread cubes, bacon, lettuce and parmesan
  9. Drizzle on the dressing and toss to combine

Serves 4

Nutritional Info

Energy – 14 kJ
Protein – 1g
Fat Total – 0.2g
Fat Saturated – 0g
Carbohydrate – 1.5g
Sugars – 1.4g
Fibre – 0.3g

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