Healthy Recipes

Slow Cooker Meatballs  

A plate serving slow cooker meatballs with spaghetti


Ingredients  

  • 1 tbsp rapeseed oil 
  • 1 onion , finely chopped
  • 2 carrots , finely diced
  • 2 celery sticks, finely diced
  • 2 garlic cloves, thinly sliced
  • 500g carton tomato passata
  • 2 tbsp chopped parsley 


For the meatballs

  • 400g lean mince turkey 
  • 4 tbsp porridge oats
  • pinch paprika 
  • 1 garlic clove, crushed
  • spray of oil

Method

  • Heat the slow cooker if necessary. Heat the oil in a non-stick frying pan and add the onion, carrots, celery and garlic and fry gently for a minute. Pour in the passata, add the parsley and stir, then transfer the lot to the slow cooker.
  • To make the meatballs, tip the mince into a large bowl. Add the oats, paprika, garlic and plenty of black pepper, and mix everything together with your hands. Divide the mixture into 20 lumps about the size of a walnut and roll each piece into a meatball. Spray or run a non-stick pan with a little oil and gently cook the meatballs until they start to brown. Add them to the tomato base and cook on Low for 5 hours. Serve over rice or pasta if you like, or with a green salad.


Calories Per Serve - 260 (serves 4-5 people adjust accordingly) 


Carbs - 21 grams 

Fats - 5 grams 

Protein - 29 grams 

Lemongrass and coconut chicken curry

posted Jun 10, 2019, 7:13 PM by Difference Personal Training   [ updated Jun 10, 2019, 7:16 PM ]

Lemongrass and Coconut Chicken Curry







INGREDIENTS

2 teaspoons peanut oil   

8 small chicken thigh cutlets, skin-on  

1 brown onion, finely chopped  

2 garlic cloves, crushed    

2cm piece fresh ginger, finely grated

1 stalk lemongrass (white part only), finely chopped  

1 teaspoon MasterFoods® Turmeric Ground  

1 long red chilli, thinly sliced
400ml can light coconut cream     

1 1/2 tablespoons fish sauce
2 green onions, thinly sliced 
1 1/2 cups bean sprouts 
1/2 cup fresh coriander leaves

4 cups steamed jasmine rice, to serve




METHOD
Step 1 Heat oil in a large, deep frying pan over medium-high heat. Cook chicken, skinside down, in batches, for 4 to 5 minutes or until skin is golden and crisp. Turn, cook for a further 2 to 3 minutes or until browned. Transfer to a plate.

Step 2 
Drain excess fat from pan, leaving 1 tablespoon. Add brown onion. Cook, stirring, for 5 minutes or until softened. Add garlic, ginger and lemongrass. Cook for 30 seconds. Add turmeric and 1/2 the chilli. Cook, stirring, for 1 minute or until fragrant. Add coconut cream and fish sauce. Bring to the boil.

Step 3 
Return chicken to pan, skin-side up. Reduce heat to low. Simmer, uncovered, for 10 to 12 minutes or until chicken is cooked through. Stir in green onion.

Step 4 
Combine bean sprouts, coriander and remaining chilli in a bowl. Divide rice among serving plates. Top with chicken. Drizzle with sauce. Serve topped with bean sprout mixture.



NUTRITION (per serve)

Fat - 39.2 grams

Protein - 39.2 grams

Carbs - 59.7 grams

Lentil Soup

posted May 5, 2019, 4:57 PM by Difference Personal Training

LENTIL SOUP


Ingredients:

- 2 tablespoons olive oil
- 1 cup finely chopped onion
- 1/2 cup finely chopped carrot
- 1/2 cup finely chopped celery
- 2 teaspoons kosher salt
- 1 pound lentils, picked and rinsed
- 1 cup peeled and chopped tomatoes
- 2 quarts chicken or vegetable broth
- 1/2 teaspoon freshly ground coriander
- 1/2 teaspoon freshly ground toasted cumin
- 1/2 teaspoon freshly ground grains of paradise



Directions:

Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.


Nutritional Information (per serve):

Calories - 372
Fat - 8 Grams
Fibre - 13 Grams
Protein - 24 Grams
Carbohydrates - 55 Grams

Peri Peri Chicken and Zoodle Salad

posted Mar 4, 2019, 7:08 PM by Difference Personal Training

Prepare this gluten-free peri peri chicken and zoodle salad the night before to ensure there is enough time for the chicken to soak up all the saucy goodness.




INGREDIENTS


  • 2 large (about 300g each)chicken breast fillets

  • 80ml (1/3 cup) gluten-free peri peri sauce, plus extra, to serve

  • 1 tablespoon olive oil

  • 3 large zucchini, cut into noodles or zoodles using a spiraliser

  • 1 baby cos lettuce, cut into 8 thin wedges

  • 100g fresh raspberries

  • 60g Danish feta, crumbled

  • 1/4 cup small fresh mint leaves


METHOD

  • Step 1
    Combine the chicken breasts, peri peri sauce and oil in a bowl. Season. Cover and place in the fridge for 6 hours to marinate. 

  • Step 2
    Preheat the oven to 180C/160C fan forced. Line a baking tray with baking paper. Heat a frying pan over medium-high heat. Cook the chicken, turning, for 5 minutes each side or until browned and caramelised. Transfer the chicken to the prepared tray and bake for 5 minutes or until cooked through. Set aside for 10 minutes to rest. Slice the chicken and keep warm. 
  • Step 3
    Arrange the zoodles, lettuce, raspberries, feta and mint on a large serving plate. Top with the chicken and drizzle with extra peri peri sauce.


Nutritional Information

       - 12 Grams fat per serve
       - 6 Grams fibre per serve 
       - 39 Grams protein per serve 
       - 11 Grams carbs per serve


BBQ lamb with zucchini and eggplant salad

posted Feb 3, 2019, 10:19 PM by Difference Personal Training

BBQ Lamb with zucchini and eggplant salad!






INGREDIENTS

  • 1kg Coles Australian Lamb Butterflied Leg with Rosemary & Garlic
  • 1 tsp fennel seeds
  • 1 large eggplant, cut into 1cm-thick slices
  • 2 zucchini, thinly sliced lengthways
  • 1 tbs olive oil
  • 1 red onion, cut into thin wedges
  • 400g can chickpeas, rinsed, drained
  • 60g pkt Coles Australian Baby Rocket
  • 1 cup flat-leaf parsley leaves
  • 1 cup mint leaves
  • 100g marinated fetta, crumbled



METHOD

  • Step 1
    Preheat a covered barbecue on medium. Spray lamb with olive oil spray. Sprinkle with fennel seeds. Cook on the barbecue grill for 5 mins each side or until charred. Transfer to a roasting pan. Roast in covered barbecue using indirect heat for 20 mins for medium or until cooked to your liking. Cover with foil. Set aside for 10 mins to rest. 
  • Step 2
    Brush eggplant and zucchini with oil. Season. Cook on grill for 3 mins each side or until lightly charred and tender. Set aside to cool slightly. Cook onion on grill for 1 min each side or until lightly charred. 
  • Step 3
    To make harissa yoghurt, place cumin, coriander, caraway seeds and cinnamon in a small saucepan over medium heat. Cook, stirring, for 1 min or until aromatic. Place in a food processor. Add capsicum, chilli, if using, garlic and oil. Process until smooth. Season harissa. Combine yoghurt and lemon juice in a small bowl. Add harissa and use a skewer to marble. 
  • Step 4
    Thickly slice lamb. Arrange eggplant, zucchini, onion, chickpeas, rocket, parsley, mint and fetta on a serving platter. Serve with the lamb and harissa yoghurt.



NUTRITION (per serve)

  • FAT TOTAL
    16g
    SATURATED FAT
    12g
    FIBRE
    51g
    PROTEIN
    16g
    CARBS (SUGAR)
    23g
    CARBS (TOTAL)

Chia Seed Breakfast Bowl

posted Nov 11, 2018, 5:21 PM by Difference Personal Training

Chia Seed Breakfast Bowl 

  • Vegan, Gluten Free

chia seed breakfast bowl ~vegan, gluten free~




Ingredients


  • ¼ cup chia seeds
  • 1.5 - 2 cups milk of your choice (soy, almond, coconut, hemp, etc.)
  • 2 tablespoons pure maple syrup
  • 1 teaspoon vanilla



Instructions


  1. Mix all ingredients in a bowl, whisk well to prevent clumping. Or blend all ingredients together using a high-speed blender.
  2. Note: For a thicker pudding, decrease amount of milk used.
  3. Store in an air-tight container and refrigerate overnight.
  4. Serve with toppings of your choice! Mangos, bananas, berries, kiwi, almonds, walnuts, cinnamon, maple syrup, pineapple, etc.





This recipe makes 2 servings.  

Each serving contains:

4564 mg Omega 3 and 1504 mg Omega 6

10 grams of fiber

12% daily value of calcium (from chia seeds alone)

250-300 calories, 10-15 grams of protein depending on the type of milk you use

Lamb with Lentils, Feta and Mint

posted Nov 5, 2018, 10:09 PM by Difference Personal Training   [ updated Nov 5, 2018, 10:12 PM ]

Lamb with Lentils, Feta and Mint


Image result for lamb with lentils and feta


Ingredients 


250g Punnet Cheery Tomatoes 

1/4 cup (60ml) Olive Oil

1/2 Cup (80g), Kalamata Olives

2x200g Lamb Backstrips

1 Tablespoon Chopped Rosemary 

400g Can Lentils, Rinsed, Drained 

1 Tablespoon Lemon Juice

150g Reduced Fat Fetta

1 Tablespoon Dried Mint

2 Tablespoons Mint Leaves 



Nutrition per serve


Fat - 30g

Carbohydrates - 8g

Protein - 37g

Method


  • Preheat the oven to 200C. 
  • Toss tomatoes in 2 teaspoons oil, season and place on a baking tray. Roast for 15 minutes until soft, adding olives for final 5 minutes. 
  • Meanwhile, rub lamb with rosemary and 2 teaspoons oil. Season, then cook in a frypan over medium-high heat for 4 minutes or until browned. Turn and cook for a further 3 minutes for medium-rare, or until done to your liking.
  • Rest the lamb, covered loosely in foil, while you warm lentils in a small pan of simmering water for 5 minutes. Drain lentils and toss with lemon juice and remaining 2 tablespoons oil. Season. 
  • To serve, scatter lentils on plates, top with slices of lamb and scatter with feta, tomatoes, olives and dried and fresh mint.

Protein Factsheet

posted Aug 26, 2018, 8:20 PM by Difference Personal Training   [ updated Aug 26, 2018, 8:21 PM ]

Image result for salmon

Lemon-Garlic Shrimp and Grits

posted Jul 29, 2018, 7:05 PM by Difference Personal Training   [ updated Jul 29, 2018, 7:07 PM ]




Ingredients

  • 3/4 cup instant grits
  • Kosher salt and freshly ground black pepper
  • 1/4 cup grated parmesan cheese
  • 3 tablespoons unsalted butter
  • 1 1/4 pounds medium shrimp, peeled and deveined, tail intact
  • 2 large cloves garlic, minced
  • Pinch of cayenne pepper (optional)
  • Juice of 1/2 lemon, plus wedges for serving
  • 2 tablespoons roughly chopped fresh parsley


Directions


Bring 3 cups of water to a boil in a medium saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and 1/2 teaspoon pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and pepper. Cover to keep warm.


Meanwhile, season the shrimp with salt and pepper. Melt the remaining 2 tablespoons butter in a large skillet over medium-high heat. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and pepper.

Divide the grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.



HIGH PROTEIN CHOCOLATE BANANA OVERNIGHT OATS

posted Jun 29, 2018, 2:43 PM by Difference Personal Training

HIGH PROTEIN CHOCOLATE BANANA OVERNIGHT OATS 



Rise and shine, it's breakfast time! Jumpstart your day with this high protein Chocolate Banana Overnight Oats recipe... all dessert-y and no cooking required. Grab and go convenience. Gluten-free. Great source of protein and fiber.



Ingredients

  • cups "quick cooking" steel cut oats
  • 1 ripe banana, smashed
  • cup cottage cheese
  • 1 cup milk
  • 1 tablespoon chia seeds
  • 2 tablespoons unsweetened cocoa powder
  • ¼ teaspoon unsweetened vanilla extract
  • pinch of sea salt


Instructions


  1. Place all ingredients in a large mason jar; tighten the lid.
  2. Shake it up; place in fridge overnight, or at least 8 hours.


Macros 

Calories - 375

Carbs - 55g

Fat - 3g 

Protein 22g

Vegan Coconut Curry Lentil Soup

posted Jun 6, 2018, 11:13 PM by Difference Personal Training

Vegan Coconut Curry Lentil Soup


Coconut Curry Lentil Soup - Vegan and Gluten-Free


Ingredients


  • 1 tbsp coconut oil (or olive oil)
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, minced
  • 2 tbsp tomato paste (or ketchup)
  • 2 tbsp curry powder
  • ½ tsp hot red pepper flakes
  • 4 cups vegetable broth
  • 1 400ml can coconut milk
  • 1 400g can diced tomatoes
  • 1.5 cups dry red lentils
  • 2-3 handfuls of chopped kale or spinach
  • salt and pepper, to taste
  • Garnish: chopped cilantro (fresh coriander) and/or vegan sour cream


Instructions


  1. In a stockpot, heat the coconut oil over medium heat and stir-fry the onion, garlic and ginger until the onion is translucent, a couple minutes.
  2. Add the tomato paste (or ketchup), curry powder, and red pepper flakes and cook for another minute.
  3. Add the vegetable broth, coconut milk, diced tomatoes and lentils. Cover and bring to a boil, then simmer on low heat for 20-30 minutes, until the lentils are very tender. Season with salt and pepper.
  4. {Make-Ahead: May be cooled, frozen in air-tight containers, and re-heated over medium-low heat.}
  5. Before serving, stir in the kale/spinach and garnish with cilantro and/or vegan sour cream

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