Author Archives: Active Pulse

Chocolate Muesli Slice

Dessert, Food & Recipes, Snack, , , , ,

This homemade chocolate muesli slice is free of refined sugars is dairy free and delicious. A small sweet treat the whole family can enjoy as an occasional afternoon snack, mid-morning snack or as a re-fuelling energy bar after a challenging workout.

A complete nutritious food packed with anti-oxidant properties from the chocolate, macronutrients such as fibre and protein as well as micronutrients such as zinc and magnesium.

Quick and simple to make, this muesli slice is a very healthy alternative to store bought varieties.

Ingredients

  • 2 cups of Karen's Krunchie Muesli Munch
  • 1 tablespoon of rice malt syrup
  • 1/4 cup of coconut flour
  • 2 tablespoons of natural peanut butter
  • 1 teaspoon of vanilla extract
  • 2 large eggs lightly beaten
  • 1 cup of plain dark chocolate (minimum 70% cocoa)
  • 1 teaspoon of organic coconut oil (virgin cold pressed)

Method

  1. Line a shallow rectangle baking tin with baking paper (mine is 27cmx17cmx3cm)
  2. In a large mixing bowl, add the muesli and coconut flour and set aside. In a separate small bowl, mix the wet ingredients by first lightly beating the eggs, then stir in the peanut butter, rice syrup and vanilla extract.
  3. Add the wet ingredients to the dry ingredients and mix well. The mixture will appear as if needs more liquid but avoid adding anything extra as it doesn't need it.
  4. Press the mixture into your tin and bake in a hot oven at 180 degrees (or 170 degrees fan forced ovens) for 15-20mins. It will be set but not solid and look golden brown.
  5. While your muesli slice is baking, roughly break up the chocolate in a microwave safe bowl, add the coconut oil and cook on high for 1-2mins. Stir thoroughly and allow to cool. Do this process 1min at a time to avoid burning the chocolate. As the chocolate sauce cools it will thicken.
  6. Allow your muesli slice to cool to the touch then evenly spread the chocolate over the top and refrigerate until set.
  7. When your ready, remove the slice from the tin by lifting it out with the baking paper onto a chopping board and carefully cut into small squares - makes 18 bite size calorie controlled gems ready to be devoured.

Yum!

 
 

Saucy Balls

Dinner, Food & Recipes, lunch, , , , ,
  • Demo Image

This dish will put smiles on the faces of everyone in your family. It's economical, freezes well for quick leftovers, is comforting, warm and a great way to hide veggies from fussy eaters.

Serve as a tapas with olives, cold pickled veggies and warm chunks of spelt bread as sides.

As a main meal, try serving it with any of lemon infused couscous, steamed broccoli and snow peas, dukkha green beans, red rice and broccoli salad or my cumin and kale rice.

Ingredients

Good stuff.

Saucy Balls

Saucy Balls

  • 1kg lean pork mince (organic and grass fed preferably)
  • 1kg lean beef mince
  • 1 tablespoon of Psyllium husk or small handful of spelt bread crumbs
  • 2.5 large red capsicums
  • 2 x 400g tins of tomato
  • zest of 1 orange
  • Olive oil

Aromatics

  • 2 fresh bay leaves
  • 6 large cloves of garlic
  • 2 brown onions
  • large handful of Italian parsley
  • 3 sprigs of thyme

Dry Spices

  • Spanish smoked paprika (less than a teaspoon/scant teaspoon)
  • 1/2 to 1 teaspoon of cumin powder
  • 1/2 to 1 teaspoon of coriander powder
  • 1/2 teaspoon of cinnamon powder
  • Sea salt
  • Pepper

Method

1. Get your passata ready for the balls.

  • De-seed and roughly slice the two red capsicums into strips.
  • Peel and slice one brown onion into thick slices.
  • Add both to a saucepan with a dash of olive oil, bay leaves, salt and three bashed garlic cloves (peeled but left whole).
  • Lightly sauté until veggies start to soften then cover with a lid and cook on a low heat until veggies are very soft and start to look like jam.
  • Add both tins of tomato, season and cook over a low heat until the sauce thickens.
  • Allow to cool then whiz your sauce (passata) in a blender. Adjust seasoning to taste.

2. Balls up!

  • Add three peeled garlic cloves, parsley and thyme, one onion and the orange zest in a food processor and pulse until finely chopped.
  • Place in a bowl with the pork and beef mince, ALL of the Dry Spices including salt and pepper, egg and spelt bread crumbs (or Psyllium husk)
  • Mix well with your hands.
  • Roll into 4cm balls and chill for 20minutes.

3. Apply heat.

  • Heat olive oil in a pan and sauté the balls in batches until browned, then return all the balls to a saucepan
  • Add about 1/3 of the sauce and continue cooking on a low to medium heat until the balls are cooked through.
  • Gently stir through the remaining sauce and serve with freshly grated Manchego cheese scattered on top (optional).

Also delicious with Spanish black olives and a touch of chilli.

 

Cumin Kale Brown Rice with Red Quinoa – More fun than it sounds

Dinner, Food & Recipes, Side Dishes, ,
  • Demo Image
  • Demo Image

Kale has got to be one of my favourite green veggies and it is an amazing superfood rich in beta carotene, vitamin K and calcium. So many health benefits.

I personally like the baby black kale as I find the leaves are slightly softer and it takes less time to remove the less palatable stems. To do this, I use kitchen scissors then layer the leaves and slice long strips like cabbage. Quinoa is all the rage, high in protein gluten free and delicious.

Ingredients

  • 1/2 to 1 cup of brown rice
  • 1/4 to 1/2 cup of Red quinoa (it can be white) cooked according to packet instructions
  • 1 bunch of kale
  • 1 medium onion finely diced
  • 1 clove of garlic crushed into a paste with salt
  • Olive oil
  • 3/4 teaspoon of cumin seeds
  • Chicken stock (reduced salt, home made or a good quality brand from your local butcher preferable) or water

Method

  1. Cook and drain quinoa and set aside
  2. Pan fry onions with garlic and cumin seeds in olive oil then stir through the rice
  3. Add chicken stock or water (enough to cover 2cms over the level of rice) allow to come to the boil then pop on a lid and simmer gently until partially absorbed. At this stage, stir through the kale and continue until the rice is cooked through. Keep and eye on the level of stock or water and add more if the rice needs more cooking time
  4. Once cooked stir through the quinoa, adjust seasoning and serve

Sweet Carrots & Beets with Apple Cider Vinegar & Honey

Dinner, Food & Recipes, lunch, Salad, Side Dishes, , , , ,
  • Demo Image
  • Demo Image
  • Demo Image

Sweet carrots and beetroots is delicious in wraps, and healthy burgers.

Ingredients

  • 2 carrots
  • 1 large beetroot
  • Large handful of fresh mint leaves
  • Apple cider vinegar with honey
  • drizzle of macadamia oil (optional)

Method

  1. Wash the veggies and grate long strips using a mandolin into your salad bowl
  2. Stir in roughly chopped mint leaves
  3. Drizzle over apple cider vinegar with honey and mix

That's it! So easy, no cooking required as this is a raw veggie salad. Allow the salad to sit for a while before serving. The cider will cook (macerate) the veggies and intensify the flavour.

Asian Style Pork Fillet with Soba or Ramen Noodles

Dinner, Food & Recipes, , , ,

Easy Asian style noodles with lean pork and green vegetables.

Ingredients

Asian Style Pork Fillet with Noodles

Asian Style Pork Fillet with Noodles

  • 1.5 kilos of free range pork fillet
  • 1-2 red chilies
  • 1.5cm chunk of fresh ginger (grated)
  • 2 cloves of garlic finely sliced
  • splash of oyster sauce (2-3 table spoons)
  • splash of Tamari (2-3 table spoons)
  • 1 cup of shredded Chinese cabbage (Wombok)
  • large bunch of coriander
  • 1 bunch of baby asparagus
  • 1 x 270g pack of Soba or Ramen noodles
  • Sesame oil
  • 2-3 Spring onions
  • sprinkle of sesame seeds

Method

  1. Finely slice the pork and season with some of the ginger and a dash of tamari.
  2. Steam the asparagus and finely slice the spring onions. Cool the asparagus under cold water to avoid over cooking and set aside. Heat a wok and add a dash of peanut oil. Quickly stir fry the pork and set aside.  Add white part of the spring onions, cabbage, garlic, remaining ginger and stir fry until softened.
  3. Return the pork to the wok and add oyster sauce, tamari and sesame oil. Meanwhile cook the noodles according to packet instructions, drain, rinse under cold water and drain again. Add the noodles to the wok and toss though. Adjust seasoning to taste (a little more oyster sauce, tamari and sesame oil), garnish with coriander, the rest of the spring onions, sesame seeds, chilli and serve.

Tips: This dish is quick and easy to cook once all your ingredients are prepared. Best served immediately, but if you need to cook extra for leftovers night leave out the noodles. To vary the veggies, add steamed broccoli, bean sprouts and snow peas. Extra herbs such as Vietnamese mint and basil are yummy additions too.

Minted Corn & Mango Salsa

Food & Recipes, Salad, Side Dishes, , ,
  • Demo Image
  • Demo Image
  • Demo Image

This is one of my favourite salsa/salad to have during the warmer months of the year. It's fresh, vibrant, a little spicy and has seasonal fruit and veggies that are delicious. Enjoy with grilled chicken, salmon fillet or with pulled pork in a corn tortilla.

Ingredients

  • 1 x 400g tin of corn kernels
  • 1 large sweet mango (diced into cubes)
  • 2 Lebanese cucumbers (diced into cubes)
  • 1/2 fresh jalepeno chilli
  • 1/2 small red onion
  • 1 x avocado diced
  • handful of chives
  • handful of coriander
  • handful of mint

Method

  1. Drain and toss the corn kernels in a salad bowl then add diced avocado, mango and cucumber.
  2. Finely dice the jalapeño and onions then add roughly chopped herbs.
  3. Squeeze some mango juice over the top, season with salt to taste and a dash of olive or macadamia oil (optional).

 

Tips for Surviving the Holiday Season

Fitness Thoughts, , , , ,

Happy holidays to you and your family and best wishes for the New Year.

Another year has flown by and we’re right in the middle of the silly season, with shopping, parties and all sorts of traditions. It’s when we celebrate with our favourite food and wine, catch up with friends and family, and take a break from our daily routines. However, without some control over our caloric intake, it may also mean an extra kilo or two.

The trick is to have a healthy attitude towards ‘holiday’ food and manage your choices by balancing the calories over several days. Think about your diet over the past few days, were you on the party bus all week? Look ahead to the next few days, are there more celebrations coming up? If you had a feast yesterday, plan a few lighter meals for the next couple of days.

As well as moderating our food, we also have to stay active. Make it a habit. Exercise does more than just burn calories, it’s essential for good health and well-being. Take the family out for a bike ride, go for a swim or a long walk on the beach. I often do workouts at the playground while my kids run around. Plan to fit it into your daily routine.

Importantly, don’t feel guilty if your diet has gone crazy a few times. Balance your intake over several days and you will have time to regain control. It’s ok to enjoy anything in moderation so ask yourself, do I need a taste or a fill? A small serve of the real thing can be satisfying and lessen any sense of craving or of having missed out.

  • Go swimming whenever you can. It’s great for your general fitness.
  • Arrange BBQs or picnics where you can go cycling for an hour or two as well as indulge.
  • Before going to the Xmas work functions – eat a small meal such as a salad or soup.
  • At events with family and friends encourage people to bring or provide seafood, grilled food, salads with fresh fruit and homemade fruit sorbets for dessert.
  • Restaurants. Order entrée size, order fish wherever possible, share a dessert with someone, and go for the fruit-based dessert.
  • Ditch the car and walk or cycle everywhere. Carry the shopping home.
  • Balance your beverages by drinking sparkling water in between the wine and champas.
  • At BBQ’s don’t fill up on bread and nibbles, eat the meat and salads.
  • Make serving small meals a habit by using a smaller plate or bowl.
  • Do some form of cardio exercise for 30mins a day.
  • Snack on the glorious seasonal summer fruit (berries and tropical fruit are amazing right now).
  • Never go to a party hungry (plan ahead, eat a little of something healthy and have a glass of water).
  • Don’t hover around the food tables nibbling, use a small plate to load up your allowance and be sensible. Pick your absolute favourites.
  • Focus on socialising instead of eating, that’s why you’re really there!
  • Avoid sauces from a jar and oily dressings, go for yoghurt dressings instead.
  • Add fruit like mango and watermelon to your salads instead of bottled dressing, it’s much more delicious! If you are serving nibbles, go for veggie sticks, home made dips and nuts.

Happy holidays!

Red Rice and Broccoli Salad with Cranberries

Dinner, Food & Recipes, lunch, Salad, Side Dishes, , , , ,
  • Demo Image
  • Demo Image

Red rice is another example of a low GI unhulled or partially unhulled grain with a nutty flavour and a high nutritional value. Served warm or cold, this dish has been one of favourites lately because it's filling and versatile.

Red Rice & Broccoli with Cranberries

Red Rice & Broccoli with Cranberries

Ingredients

  • Red rice (available from your local Health Food stores, Organic Grocers or speciality delis and supermarkets)
  • 1 small onion finely diced
  • 1 clove of garlic crushed into a paste with a little salt
  • 1 fresh bay leaf (optional)
  • 1/2 - 1 teaspoon of cumin seeds
  • Broccoli
  • Handful of Dried cranberries
  • Olive Oil

Method

  1. Cook the red rice according to packet instructions, drain, fluff up and set aside.
  2. Steam the broccoli in small florets and set aside.
  3. Gently pan fry the onions, garlic and cumin seeds in a little olive oil with the bay leaf until the onions have softened - don't burn the cumin!
  4. Add the cooked rice to the saucepan then the broccoli and cranberries and stir through. 

That's it! So simple and really tasty. Adjust olive oil and seasoning to taste.

Feel Good Summer Salad

Dinner, Food & Recipes, Salad, Side Dishes, , , ,
  • Demo Image
  • Demo Image
  • Demo Image

...with beetroot, carrot, spinach, orange & goats cheese 🙂

A fresh, vibrant and tasty salad using seasonal ingredients and fruit. Adding fruit to your salads not only adds a touch of sweetness (avoiding the need to drizzle an oily dressing over the top) but adds to your daily consumption of fruit which some of us struggle to fit in as snack on it's own. Adding fruit also helps to keep blood sugar levels at bay as you're less likely to reach out for unhealthy food choices laden with processed and refined sugars.

Ingredients

  • Orange segments from 1-2 oranges
  • 1 large beetroot
  • 1-3 carrots
  • baby spinach leaves
  • 1/2 - 3/4 cup of currants
  • 1/2 - 3/4 cup of pepitas
  • Dill soft goats cheese
  • Large handful of mint
  • Macadamia oil

Method

  1. Steam the beetroot, allow to cool then peel and dice
  2. Grate the carrots (long strips using a mandolin if you have one) and add to the beetroot
  3. Segment the oranges reserving some of the juice and pour it over the veggies. Then drizzle a dash of macadamia oil and season to taste
  4. Gently toss through the spinach leaves, currants, pepitas, roughly chopped mint and crumble over the cheese.

 

Fitness Tips – Fat Burning Tips of the Day

Fitness Thoughts, ,

Make it happen! We all know, weight loss success (that is FAT not muscle) means really cracking down on what and how much you eat! 80% of weight loss success is achieved through your diet, exercise helps you maintain it and muscle keeps you burning it.  Adapting small positive diet changes will help you look, feel and function better.

Try these tips:

  • Reduce saturated fat and replace with healthier fats – E.g. avocado instead of butter
  • Eat more green vegetables
  • Eat low GI seeds, grains and pulses such as spelt, quinoa, lentils
  • Reduce or eliminate alcohol, increase water and fresh vegetable juices
  • Increase low GI fruit such as berries and green apples
  • Have caffeine before training – this stimulates fat to come out of storage so you can use it for ENERGY!
  • Include fresh chili in your diet
  • Always eat breakfast – to reduce the risk of making poor food choices when you’re famished come mid morning!
  • Drink a glass of water of with every meal
  • Plan and prepare your snacks
  • Drink green tea
  • Increase breakfast serving size and reduce dinner serving size

Get started now

Call Active Pulse PT on 0430 487 978 to get started now.