Author Archives: Active Pulse

Kazza’s Krunchie Muesli Munch

Breakfast, Food & Recipes, , , , ,
  • Demo Image
  • Demo Image
  • Demo Image
  • Demo Image

A combination of low GI dried fruit, nuts, seeds and the all important super foods, this muesli will keep you full all morning and give you that much needed burst of energy we all need to start the day. The beauty of this recipe is it can be changed to suit your tastes, mood and what you have left in your pantry! I highly recommend buying nuts, seeds and dried fruit in bulk so you're not not needing to replace these foods too frequently. You will also save time and energy better spent squeezing in another workout! I prepare a batch of this muesli mix in a 3 litre container and it lasts me ages! Serve with fresh berries, grated green apple, natural yoghurt and a sprinkle of cinnamon. Low fat dairy, soy or unsweetened almond milk is optional OR coconut water!

Muesli Breakfast Jar

Muesli Breakfast Jar

Enjoy!

Ingredients

  • 3 cups natural rolled oats
  • 3/4 cup dried cranberries
  • 1/2 - 3/4 cup of currants
  • 1/2 cup shredded coconut
  • 1/2 to 3/4 cup of dried Turkish apricots. Snipped to the size you like.
  • 1/4 cup black Chia Seeds
  • 1/2 cup x *Royal Quinoa puffed
  • 1 cup raw almonds kept whole or roughly chopped OR 1 cup of roughly chopped Brazilian nuts (I keep mine whole)
  • 1/2 to 3/4 cup sunflower seeds
  • 1/2 to 3/4 cup pepitas
  • 1/2 cup goji berries
  • 1/2 cup flax seeds
  • 4 tablespoons of Granola
  • 3/4 cup of macadamia nuts roughly chopped
  • 1 - 2 teaspoons of ground cinnamon

Method Measure out and toss all the ingredients in a large bowl then transfer to your storage container. *Note: Royal Quinoa Puffed is available from Organic Grocers and speciality independent supermarkets

Karen’s Chicken Noodle Soup

Dinner, Food & Recipes, Soup, , , , , ,

This simple chicken noodle soup recipe is an easy, low fat, winter meal that can be prepared while the kids are at school and even divided into portions and frozen for quick meals. Just be sure to freeze the chicken and stock only. It’s best to add the noodles and fresh leafy veggies just before serving.

Ingredients

  • 1 x 1.7 -2 kg whole free range chicken, organic if possible
  • 2-3 carrots -peeled and cut into chunks
  • 2 celery sticks chopped in chunks
  • 2 onions halved
  • 10 pepper corns
  • 3 bay leaves (fresh if possible)
  • thyme (fresh) – small bunch
  • 2-3 whole garlic cloves – peeled
  • fresh ginger (inch piece thick)
  • sea salt
  • Asian veggies of your choice (I add fresh shitake mushrooms,  bok choy, wombok, Chinese broccoli)
  • Organic soba noodles

Method

  1. Make the stock – skin chicken and cut in half through the breast bone (it will cook quicker!). Throw in large stock pot with whole garlic cloves, ginger, celery, carrots, peppercorns, onions and herbs. Cover with cold water ensuring chicken is submerged, add salt; slowly bring up to boil then immediately lower to simmer and cook very gently until chicken is cooked through. Remove chicken and skim surface off any excess fat.
  2. De-bone the chicken and shred into bits, it should come away from the bone and be very tender and juicy then strain the broth removing everything and return to the pot. Throw the carrots back in and  add the fresh veggies. Meanwhile cook the noodles in a separate pot, drain and rinse. Don’t over cook the noodles or it will turn into clag! The noodles cook within 3-4 mins.
  3. Once the veggies are cooked, fill your bowls with some noodles, ladle over broth and veggies and  top with the shredded chicken.  Serve with fresh coriander, red or green chilies (seeded and chopped) and chives. Fresh bamboo shoots are great too!

Variation: Once the stock has been strained, return it to the pot and add 1/2 cup of Shao Hsing wine, few splashes of Tamari, and palm sugar to taste.

Serves 5-6

 

Saffron Freekeh & Veggie Salad Recipe

Food & Recipes, Salad, Side Dishes, , ,

This salad recipe is another example of a low GI high fibre food which is highly nutritious and will sustain your energy and hunger levels all day.

Ingredients

  • 1 bunch of  of Asparagus, char grilled (they taste better this way)
  • 1/2 small pumpkin
  • handful of green beans (steamed)
  • 1 red capsicum
  • 1 medium sized eggplant (salted then washed and patted dry)
  • 1 cup of freekeh
  • 1 red chillie (remove seeds for flavour without heat)
  • 2 cloves garlic
  • pinch of saffron strands
  • chicken stock
  • olive oil
  • sea salt
  • 1 tablespoon of grated ginger
  • 1/2 to 3/4  teaspoon cumin seeds
  • fresh lemon juice
  • large handful each of fresh mint, parsley and chives

Method

  1. Soak a pinch of saffron strands in hot water or stock and allow to steep until ready to use then lightly steam and char grill the beans and asparagus.
  2. Dice the pumpkin and eggplant into chunks and  slice thick chunks of the capsicum. Arrange on a baking tray. Crush and mix the ginger and garlic into a bowl, add the cumin, olive oil and salt. Smother the veggies, and bake in oven at 150 degrees until tender or if you’re pushed for time, bake at 180 degrees and keep and eye on the eggplant and capsicum which will cook quicker than the pumpkin. Alternatively, par boil or steam the pumpkin to speed up the cooking time – allow to cool.
  3. Cook the freekeh according to packet instructions adding the soaked saffron. Transfer to a salad bowl and toss through the veggies and herbs then drizzle with a dash of olive oil and lemon juice to taste.

Serves 5

Variation: toss through marinated goats cheese fetta…Yum!

 

 

Delicious Root Veggie Salad

Dinner, Food & Recipes, Salad, ,

Ordinary root vegetables made amazing. This is a filling vegetarian meal on it’s own or a colourful accompaniment with grilled chicken, steak or lamb.

Ingredients

  • 2-3  medium carrots
  • 1 large beetroot
  • Meredith Bay goats cheese fetta
  • large handful of continental parsley
  • large handful of fresh mint
  • olive oil
  • 2-3 garlic cloves
  • 1 teaspoon of fennel seeds
  • 1/2 teaspoon cumin seeds
  • 1-2 sprigs of thyme or majoram
  • sea salt  and freshly ground black pepper
  • about 1/4 cup of water

Method

  1. Wash and chop carrots into round chunks (no need to peel). Throw it in sheet of foil. Fold the sides up to create a pocket and add the fennel and cumin seeds (lightly crushed), salt and pepper to taste, dash of olive oil,  water, lightly bashed garlic cloves (unpeeled) and a sprig of thyme. Wrap and bake in a hot oven until tender.
  2. Prick and wrap beetroot. Bake in a hot oven until tender. NO seasonings of any sort needed. Once both are cooked and slightly cooled, peel and dice the beetroot. Toss both in the same bowl, crumble fetta over the top with roughly chopped fresh parsley and mint; drizzle with olive oil, toss and serve.

Sumac spiced Eggplant & Asparagus Salad

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

Another veggie salad flavoured with middle eastern spices. This salad works really well with chicken.

Ingredients

  • 1 large eggplant sliced into think rounds, salted rinsed and drained
  • 1 bunch of asparagus
  • 2-3 cloves of garlic
  • 1 teaspoon of sumac
  • 1 teaspoon of coriander seeds
  • 1 bay fresh leaf
  • 1 small red onion finely sliced
  • handful each of mint and coriander
  • olive oil
  • salt and pepper to taste

Method

  1. Slice the red onion finely and place in a small bowl sprinkled with a large pinch of sea salt and set aside. The salt will draw the moisture out of the onions leaving soft, sweet onions which makes a delicious garnish. The longer you leave it to soak the better the result. After cooking everything else, squeeze the excess moisture from the onions, rinse if necessary before adding it to your dish. This can also be prepped ahead of time.
  2. Pat dry the eggplant then toss with the spices and a little olive oil. Slowly pan fry with the bay leaf or use a griddle pan. Drain any excess oil on kitchen paper. Steam the asparagus and cool. Toss both veggies in a bowl with the herbs, sprinkle with extra sumac and stir through the onions. Adjust seasoning to taste.

This delicious dish is so simple and quick to make that I tend to make it quite often. Leftovers work really well served cold the next day with a poached egg or a tin of tuna. At dinner time, it goes really well with lamb cutlets and harissa spiced yoghurt. I hope you'll enjoy it as much as myself and family do... 😉

Variation: Add chickpeas

Harissa Yoghurt Dressing

  • 1-2 teaspoons of good quality organic harissa paste
  • Plain Greek style or goat yoghurt
  • salt to taste
  • squeeze of lemon juice

Stir it all together and spoon over your cutlets.

Creamy Roasted Beetroot Dip

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

There are endless ways to enjoy this vegetable, roasted, blended into a soup, as a juice or grated and eaten raw.

Beetroots are a low fat, vitamin and mineral packed vegetable that contain powerful antioxidants. Get some into your diet by trying this delicious dairy free creamy roasted beetroot dip today.

Ingredients

  • 1 large beetroot (washed, unpeeled)
  • 2-3 garlic cloves
  • sprinkle of cumin seeds
  • water
  • 3/4 cup of cashews
  • salt & pepper to taste
  • Drizzle of olive oil
  • Basil

Method

  1. Wash and chop the beetroot, place it on top of a sheet of foil, add bashed garlic cloves (unpeeled and whole), cumin, drizzle of olive oil and enough water to create steam and cook the beetroot.
  2. Lightly wrap and seal then cook in a hot oven 180 degrees until tender
  3. Once cooled, peel and roughly chop into your food processor or nutri-bullet, with the super soft and sweet garlic cloves (peeled).
  4. Add a few basil leaves (2-3), the nuts and blend until smooth and creamy then add salt to taste
  5. Adjust the consistency with a dash of water or olive oil

Wild Rice for Wild People

Dinner, Food & Recipes, Salad, Side Dishes

Wild rice is a type of edible grass dried and sold as a whole grain. The rice is a dark chocolate-like colour and has a nutty taste and texture. It’s an excellent low fat, high protein and high fibre grain and  I love it because it’s an alternative to regular rice and can be used to make many  hot and cold dishes. This recipe is one of my Summer salad versions.

Ingredients

  • 1 cup of wild rice (cooked according to packet instructions)
  • 2 cups of baby spinach leaves
  • 1 Lebanese cucumber, diced
  • 1 mango, diced
  • 1 small avocado, diced
  • 1/2 medium sized red onion, diced
  • large handful of flat leaf parsley, roughly chopped
  • 2 medium vine ripened tomatoes (de-seeded and diced)

Method

Once the rice is cooked rinse under cold water using a sieve, and allow to cool.  Dice the remaining ingredients and toss them through the rice. Dress the salad with my classic versatile dressing.  Adjust the seasoning to taste and voila! Eat! Great addition for BBQ parties, to have with a tin of tuna at work or with a grilled steak for a simple but nutrient dense mid-week meal.

Vinaigrette Salad Dressing – this quantity will make enough for many meals.  I use a 320 ml jar.

Ingredients

  • Olive oil
  • White wine vinegar or fresh lemon juice (always 2/3 oil to 1/3 acid)
  • 1 teaspoon of Dijon mustard
  • 1 Garlic clove-mashed to a paste with a dash of sea salt
  • sea salt and freshly ground black pepper to taste

Method

Throw it in a jar and shake

Variations – There are endless variations with this recipe and it completely depends of your own tastes.  Here are some of mine.

  • 1/2 teaspoon of  honey or agave nectar
    Replace lemon or white wine v w balsamic (I like the aged thick stuff)
  • Add a stalk of thyme or tarragon
  • Try macadamia, avocado or walnut oil for a change
  • Add capers or gooseberries

Carrot & Zucchini Salad

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

This salad is quick and easy to prepare (grated and raw) and adds a zing to any lunch box, BBQ or picnic. It also tastes better the next day as the as the herby dressing is absorbed by the veggies.

Serves: a family of 4 with leftovers! Take it to work the next day.

Ingredients

  • 2-3 Carrots washed & unpeeled
  • 2-3 Zucchinis washed & unpeeled
  • Large handful of Dill
  • large handful of chives
  • 1/3 cup of Plain yoghurt ( I recommend a goat or sheeps milk yoghurt)
  • Sea salt
  • Juice of 1/2 a lemon
  • 1/2 garlic clove crushed into a paste with a sprinkle of salt

Method

  1. Grate the carrots & zucchini (don't peel it) on top of each other into a large salad bowl, snip the chives on top.
  2. Make the dressing:- crush garlic into a paste and mix into yoghurt with squeeze of lemon juice and salt to taste, stir through chopped dill.
  3. Mix dressing through grated veggies, adjust seasoning if necessary and voila! That's it! Yummy.

Tip The yoghurt dressing will make the leftovers quite wet. To avoid this (just like making Tzatziki), place yoghurt in a clean Muslin cloth (or cheese cloth) and place over a bowl for a few hours or overnight... Then squeeze the water (the whey) out. Don't throw it out! This is good stuff. Just mix it up in jar with some more plain yoghurt and use it for your next dressing.

Healthy Avocado Dip

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

I love avocados. They are the fattiest most delicious source of good fats I like eat guilt free. Avocados are high in monounsaturated fat (the good kind) as well as vitamin B6, vitamin K, folic acid and contain more potassium than bananas. They have a bunch of other vitamins too. Good fats in our diet are essential for vitamin absorption and as our bodies can't manufacture them we need to be sure we keep them coming in with our food.

This is my version of a healthy homemade avocado dip made with fresh ingredients. Once again, this is a great starter, picnic, entertaining, BBQ dish or afternoon tea snack at work with some veggie sticks.

>

Avocados

Ingredients

  • 1 avocado
  • 3 tablespoons of low fat creme fraiche
  • 1 garlic clove mashed to paste with a little salt
  • sea salt to taste
  • lemon juice

Method Mash the avocado in a bowl with creme fraiche (to desired consistency), then add remaining ingredients and adjust seasoning to suit your taste. Serve with veggie sticks like capsicum, celery, carrot and cucumber.

Perfect afternoon or mid-morning snack at the office or for the kids at school.</p

Staying Fit in Winter

Fitness Thoughts, ,

Well, haven’t we been super spoilt with such a warm month of May?  Even so, winter is fast approaching and we’re all familiar with how icy it can get in Melbourne. This can sometimes affect our motivation levels as it gets dark earlier and we give in to feeling tired but to stay in shape and stay healthy, it’s vital to stick to your fitness regime and not put it off till tomorrow.  Working out during winter will help keep your immune system fighting fit making you more resilient to catching annoying colds and viruses, keep your mood lifted on those dreary grey days and enjoying just a little more of those hearty tummy warming winter meals without the looming guilt of potential ‘winter weight’.

Here are some survival tips for working out in Winter:

  • Outdoor training – rug up with layers and keep your joints warm.  Lightweight thermals, winter thermal compression tights and tops, instant hand warmers (great for pockets), good quality socks, a neck warmer which doubles up as ear muffs and wear a beanie
  • Train at home – no need for loads of equipment or space.  Try a circuit of basic whole body exercises, set a timer to 1min per exercise and complete as many reps as possible.  Dig out a workout DVD or do one of the many online workout videos
  • Keep your fluid levels up – it’s too easy to think you’re not thirsty when it’s cold but your body still needs to be adequately hydrated
  • Not interested in joining a gym? Feel limited with cardio options? Get a skipping rope, rent a treadmill or bike or just rug up and go for a walk or run
  • Don’t ponder – the more you think about about the reasons you can’t work out, “too cold”, “too wet”, “too dark”…the quicker you will talk yourself out of doing it and the days will just escape. Don’t make excuses, just do it.
  • Nutrition – boost your immune system with foods rich in zinc and vitamin C, green leafy veggies, berries, kiwi & citrus fruits and also get in lots of honey (natural anti-bacterial properties) and ginger (natural anti-inflammatory properties)

Follow these guidelines so that by the time Spring arrives, you’ll be gearing to show off your fit bod rather than go into a panic as we approach Summer.

All the best!

Karen 😉

Get started now

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