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28 Day Fitness Power Up Recipes – Week 3

The theme for week three is Variety, and if it’s not broken then don’t fix it! Our recipe choices for week three have been specifically selected to mix things up! Hopefully there are some new dishes in here than you haven’t cooked before, and maybe some that you haven’t even tried before… ooooh treat yourself!

Breakfast: Corn and Ricotta Cakes with Grilled Tomatoes (Vegetarian)

Nutrition Information

(Per Serve)

  • Total Calories: 353cal
  • Carbohydrates: 40g
  • Proteins: 17g
  • Fats: 11g
  • Saturated Fats: 4g

Ingredients

  • 250g Corn Kernels
  • ¾ Cup Buttermilk
  • 2 x Eggs Lightly Beaten
  • ½ Cup Low Fat Ricotta
  • 1 Cup Self Raising Flour
  • 2 Teaspoons chopped chives
  • Oil
  • 12 Cherry Tomatoes
  • 2 Tablespoons of Pesto
  • ¼ Cup Basil Leaves

How to make:

  1. Preheat Grill to high
  2. Beat together buttermilk, eggs, ricotta, flour, salt and pepper in a bowl. stir in the corn and chives.
  3. Heat a large non-stick frypan over medium heat and spray with olive oil. using 1/3 cup (80ml) of batter for each corn cake, spoon the batter into the pan in batches of 2-3. Cook for 2-3 minutes each side until browned and cooked through. Keep warm while you repeat with the remaining batter to make 8 corn cakes in total.
  4. Meanwhile, place the tomatoes on a baking tray. season well with sea salt and freshly ground black pepper, then grill for 6-8 minutes until softened and just starting to split.
  5. Arrange the corn cakes on plates, top with the tomatoes, drizzle with pesto, then scatter with the basil leaves and serve.

Snack: Sweet Potato and Feta Bliss Balls (Balanced)

Nutrition Information

(Per Ball)

  • Total Calories: 73cal
  • Carbohydrates: 5.9g
  • Proteins: 2.9g
  • Fats: 3.4g
  • Saturated Fats: 0.8g

Ingredients

  • ⅓ Cup Pistachio Kernels
  • 400g Sweet Potato
  • 2 Garlic Cloves
  • 400g Chickpeas
  • 25g Quinoa Flakes
  • 1 tbsp Tahini
  • 2 tsp finely grated Lemon
  • ½ tsp Smoked Paprika
  • 60g Feta Cheese

How to make:

  1. Preheat oven to 180°C/160°C fan forced. Line 3 baking trays with baking paper. Spread pistachios over a prepared tray. Roast for 5 minutes or until lightly toasted. Transfer to a plate to cool.
  2. Process until finely chopped. Return to the plate and set aside.
  3. Increase oven to 200°C/180°C fan forced. Place sweet potato in a single layer on another prepared tray. Spray with olive oil. Roast, turning once during cooking and adding garlic for the last 20 minutes of cooking time, for 45 minutes or until golden and tender.
  4. Spread chickpeas over remaining prepared tray. Roast for 10 minutes or until slightly dried. Set aside to cool to room temperature.
  5. Process the sweet potato and chickpeas until well combined. Squeeze the garlic flesh from the skins and discard skins. Add garlic flesh, quinoa, tahini, lemon rind and paprika to the processor. Process until well combined and almost smooth, scraping down sides when necessary. Season to taste. Transfer mixture to a bowl.
  6. Roll level tablespoonfuls of mixture into balls. Make an indentation in the centre of each ball and add a piece of feta. Roll to enclose. Roll balls in pistachio to lightly coat. Store in an airtight container in the fridge for up 4 days.

Snack: Gluten Free & Dairy Free Muffins (Gluten Free)

Nutrition Information

(Per Muffin)

  • Total Calories: 220cal
  • Carbohydrates: 26g
  • Proteins: 6g
  • Fats: 9g
  • Saturated Fats: 1.5g

Ingredients

  • Olive oil to grease tray
  • 3 Eggs
  • 120g Apple Puree
  • ⅔ Cup Soy Milk
  • ⅓ Cup Honey
  • ⅓ Cup Olive Oil
  • 1 Finely Chopped Red Apple
  • ⅓ Cup Berries
  • 1 ½ Cups of Wheat Free, Gluten Free Flour
  • 1 ½ Cups Gluten Free Soy Compound
  • 1 tsp Cinnamon
  • Icing Sugar to dust

How to make:

  1. Preheat oven to 180°C. Brush twelve 80ml (1/3-cup) capacity muffin pans with oil to grease.
  2. Whisk together the eggs, apple puree, milk, honey and oil in a bowl until combined. Add the apple and blueberries and stir to combine.
  3. Sift the flour, soy compound and cinnamon over the apple mixture and stir until just combined.
  4. Spoon among prepared pans. Bake in oven for 20-25 minutes or until a skewer inserted into centres comes out clean. Turn onto a wire rack. Dust with icing sugar to serve.

Lunch: Creamy Vegan Sun-Dried Tomato & Broccolini Gnocchi (Vegan)

Nutrition Information

(Per Serve)

  • Total Calories: 392cal
  • Carbohydrates: 59.3g
  • Proteins: 10.7g
  • Fats: 8.6g
  • Saturated Fats: 2.1g

Ingredients

  • 1 garlic clove
  • 1 bunch broccolini
  • 500g gnocchi
  • 150g (1 cup) frozen peas
  • 100g sun-dried tomato strips
  • 100g sun-dried tomato strips
  • 375ml (11 ⁄2 cups) So Good Almond Original milk
  • Fresh basil leaves

How to make:

  1. Boil the kettle and while the kettle boils, crush the garlic and cut the broccolini stalks in half lengthways. Heat a deep frying pan over medium-high heat.
  2. Pour the boiling water into a large saucepan over high heat. (Don’t fill too high or it will take too long to boil again.) Add the gnocchi and cook until gnocchi rise to the surface, adding the peas and broccolini in the last minute of cooking. Drain.
  3. Once the frying pan is hot, pour in the reserved sun-dried tomato oil. Add the garlic and cook, stirring, for 30 seconds. Add the flour. Cook, stirring, for 30 seconds. Remove from heat and gradually whisk in the almond milk until well combined. Return to a medium heat and cook, stirring constantly, until the mixture boils. Simmer for 3 minutes or until the sauce thickens slightly. Season.
  4. Add the gnocchi mixture and tomato strips to the sauce and stir to combine. Divide among serving bowls, season and top with basil.

Dinner: Chicken & Vegetable Stir Fry (Balanced)

Nutrition Information

(Per Serve)

    • Total Calories: 499cal

Carbohydrates:7.4 g

Proteins: 42g

Fats: 19.5g

Saturated Fats: 4.5g

Ingredients

  • 2 tablespoons peanut oil
  • 3 Chicken Breasts
  • 1 brown onion, cut into thin wedges
  • 1 red capsicum, deseeded, cut into thin strips
  • 250g button mushrooms, sliced
  • 1 bunch broccolini, chopped
  • 2cm piece fresh ginger, peeled, finely grated
  • 2 garlic cloves, finely chopped
  • 2 fresh chilies, sliced
  • 2 tablespoons salt-reduced soy sauce
  • 1 1/2 tablespoons oyster sauce
  • 1 tablespoon water
  • 100g bean sprouts, to serve
  • Coriander leaves, to serve

How to make:

  1. Heat wok over high heat for about 1 minute (see note). Add 1 tablespoon of the oil and swirl it around the wok to coat the entire cooking surface and heat for 30-60 seconds or until very hot. Add half the chicken strips and stir-fry for 1-2 minutes or until the chicken is sealed and just cooked through (see note). Transfer the chicken to a plate and set aside. Add about half the remaining peanut oil to the wok and repeat the process with the remaining chicken strips.
  2. Add the remaining oil to the wok and heat over high heat until hot. Add the onion and capsicum and stir-fry for 2 minutes.
  3. Add the mushrooms and broccolini and stir-fry for a further 2 minutes. Add the ginger, garlic and chillies. Season with salt and stir-fry for 1 minute or until aromatic.
  4. Add the soy sauce, oyster sauce and water and toss for about 1 minute. Return the chicken to the wok and stir until the vegetables and chicken are coated with the sauces and the vegetables are tender crisp.
  5. Remove the wok from the heat, toss through the bean sprouts and coriander and serve the stir-fry immediately with cooked rice or noodles.