Protein Balls

 

Protein balls

1 cup walnuts

½ cup pumpkin seeds

¼ cup good quality cocoa or carob powder

¼ cup Bsc body shaping protein for women in chocolate or vanilla flavour

1 cup fresh pitted dates (about 10)

Coconut for rolling

1) In a food processor, combine walnuts, pumpkin seeds, cocoa and protein powder.  Process until combined and walnuts and pumpkin seeds have broken up.  Add the fresh pitted dates and process again so that the mixture starts coming together into a ball.  Add a touch of water 1  - 2 tablespoons if you need to so that the mixture comes together.  Roll mix into balls and then into coconut.  Keep refrigerated for up to 2 weeks and enjoy.

5 minute dinner pasta

Serves 2

Ingredients

1 cup cooked pasta

180g tin red salmon

2 chopped Roma tomatoes

1 small zucchini, cut into strips

1 small Spanish onion

1 clove garlic

2 teaspoons olive oil

4 asparagus strips

¼ cup Parmesan cheese

Large green salad

Method

1. Precook pasta. In pan cook onion, garlic with olive oil. Add zucchini and tomato and heat through. Add salmon and warm through for a minute or
2. Add asparagus briefly. Mix through pasta and serve with salad.

Oat Balls

Makes 24 Snack Balls
A perfect snack for cyclists, active kids or an energy boost pre training.

Ingredients

⅓ cup honey

2 tablespoons no added salt butter

¼ cup No Added Sugar Peanut Butter OR 97% fat free sweetened condensed milk

1 cup rice bubbles (or alternate cereal)

1 cup oats

¼ cup dried cranberries (Craisins)
 

Method

1. Over medium heat, heat honey, peanut butter, butter and stir until smooth
2. Remove from heat and add oats, cereal and dried fruit.
3. Drop spoons of mixture onto baking tray and refrigerate until set.

Chili prawn pasta

Serves 2

Ingredients

1 cup cooked pasta
14 cooked green prawns
1 small zucchini, sliced and lightly cooked
1 Roma tomato
2-3 olives
1 small chili, finely sliced
Tomato pasta sauce

Method

1. Mix cooked pasta with tuna and vegetables heated with a little pasta sauce. Add chili and olives for a tasty lunch treat.

Prawn and mushroom salad

Ingredients

200g fresh cooked prawns
½ cup mushrooms, cooked lightly in olive oil
6 vine ripened tomatoes, sliced
1 Lebanese cucumber sliced
50g goats cheese
4-6 cups mixed leaves
2 cups roasted pumpkin
1 small red capsicum, sliced

Method

1. Mix all ingredients together for a delicious lunch salad.

Vegetable Quiche

Ingredients

4 eggs

1 ½ cups skim milk

3 Tablespoons melted butter/margarine

½ cup SR flour

1 ½ cups grated low fat cheese

2 cups of filling of your choice (try red salmon, chopped tomatoes, corn, capsicum, English spinach leaves, grated zucchini or carrot, mushroom, onion, ham, or left over BBQ chicken.

Method

1. Whisk together the eggs, milk, flour and butter.
2. Fold through the cheese and the fillings.
3. Pour into an ovenproof dish, and bake for 40minutes at 180˚C (160˚C for fan forced)
4. Serve with a side salad.

Banana Nut Pancakes

Serves 2

Ingredients

1 cooked quinoa

4 egg whites

½ cup low fat milk

½ tsp. vanilla essence

2 tsp. brown sugar

1 banana, sliced

½ cup chopped walnuts

½ cup Greek yoghurt

1 tsp. maple syrup

Method

1. Whisk quinoa with egg whites, milk, brown sugar, vanilla and ¼ banana.
2. Spray fry pan with canola spray and divide batter into 3 pancakes. Cook each pancake for 3 minutes each side.
3. Serve with ¼ cup Greek yoghurt, a sprinkle of walnuts and a drizzle of maple syrup.

San Choy Bau

Ingredients

500g extra lean mince

1 brown onion, finely chopped

2 carrots, finely chopped

2 sticks celery, finely chopped

8 button mushrooms, finely chopped

1 teaspoon minced garlic

4 tablespoons salt reduced soy sauce

1 small chilli, chopped

8 large lettuce leaves

Olive oil

Method

1. Fry onion, garlic until soft. Add chili and beef and cook until beef is browned.
2. Add vegetables and soy sauce and continue cooking until mince is cooked through.
3. Serve mince in lettuce cups.

Baked chicken with spinach salad

Serves 4

Ingredients

750g chicken breast, skin removed

2 cups buttermilk

2 tbsp. honey

1 ½ cups multigrain breadcrumbs

2 garlic cloves, finely chopped

4 cups baby spinach leaves

1 bunch cooked asparagus, cut into 3cm pieces

1 tbsp. olive oil

1 punnet cherry tomatoes

Balsamic vinegar

Method

1. Slice chicken into strips and place with large bowl.
2. Whisk buttermilk, honey, garlic together and pour over chicken. Leave to marinate for at least 2hrs.
3. Remove chicken and coat with breadcrumbs and bake at 200ºC for 30-40minutes.
4. While chicken is cooking, combine spinach leaves, asparagus, tomatoes and dress with olive oil and balsamic vinegar dressing.

High protein omelette

Ingredients

3 egg whites + 1 egg yolk

1 teaspoon olive oil

1 cup baby spinach

3 baby tomatoes, chopped

¼ cup cottage cheese

20g feta or reduced fat cheddar cheese

Method

1. Whisk eggs and set aside.
2. Over medium heat, heat oil and add spinach and cook until tender. Add eggs and once cooked add tomatoes. Flip into an omelette and sprinkle with cottage cheese and cheddar.