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28 Day Fitness Power Up Recipes – Week 2

In keeping with our week two them of Nutrition, our recipe options this week have been judged our most nutritious by our panel of experts. They are overflowing with nutrient dense vegetables to keep your body running at one hundred percent and maintain your energy levels throughout the day. A nutritious diet is paramount for developing and maintaining consistent habits. Cook up a storm and enjoy these sensational superfoods!

Breakfast: Tasty Brekkie Crumble (Balanced)

Nutrition Information

(Per Serve)

  • Total Calories: 211.1cal
  • Carbohydrates: 28.3g
  • Proteins: 12.1g
  • Fats: 5.5g
  • Saturated Fats: 1.9g

Ingredients

  • 5 x Arnotts Rice Cookies
  • ½ Cup Salted Roasted Cashews
  • 2 x Tablespoons Sesame Seeds
  • ¼ Cup Rolled Oats
  • 2 x Tablespoons Coconut Oil
  • 1 x Tablespoon Cacao Nibs
  • 4 x Pitted Dates
  • Fresh Fruit
  • Yogurt
  • Honey

How to make:

  1. Place the Arnotts Rice Cookies, Cashews, Sesame Seeds, Rolled Oats, Coconut Oil, Cacao Nibs and Pitted Dates in a food processor and process until finely chopped.
  2. Chop desired fruit and place on the plate, add yogurt and honey on top. Add above mix on top.

Snack: Healthy Zucchini Superfood Slice (Vegetarian)

Nutrition Information

(Per Serve)

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

Ingredients

  • 2 tsp Olive Oil
  • 1 Brown Onion finely chopped
  • 2 Garlic Cloves finely chopped
  • 2 Grated Carrots
  • 150g Chopped Kale
  • 8 Eggs
  • 85g Ricotta Cheese
  • 3 Grated Zucchini
  • 2 tbsp Chopped Parsley
  • 150g Cooked Quinoa
  • 200g Grape Tomatoes

How to make:

  1. Preheat oven to 180/160C fan-forced. Lightly spray a 20 x 30cm baking pan with oil and line the base with baking paper, allowing the 2 long sides to overhang.
  2. Heat the oil in a large non-stick frying pan over medium heat. Add the onion and cook, stirring often, for 3-4 minutes or until softened. Add the garlic and carrot and cook, stirring, for 1 minute or until garlic is aromatic. Add the kale and cook, stirring, for 3 minutes or until wilted. Season and set aside for 5 minutes to cool slightly.
  3. Whisk the eggs and ricotta together in a large bowl. Add the cooled vegetables, zucchini, parsley and quinoa. Season. Spoon the mixture into the prepared pan. Top with tomatoes, cut side up. Bake for 25-30 minutes or until golden and puffed and firm to the touch. Set aside for 10 minutes, to cool, before cutting into 6 slices.

Lunch: Healthy Salmon Quiche (Balanced)

Ingredients

  • 1 tsp olive oil
  • 1 leek, thinly sliced
  • 2 garlic cloves, crushed
  • 2 tsp finely grated lemon zest, plus extra sliced zest to serve
  • 100g baby spinach leaves
  • 1 bunch broccolini, stems halved
  • 150g (1 cup) shelled edamame
  • 8 eggs
  • 130g (1/2 cup) high protein natural yoghurt, plus 2 tbsp extra to serve
  • 2 tbsp chopped fresh dill, plus extra sprigs to serve
  • 150g pepper hot smoked salmon fillet, skin removed, flaked

Nutrition Information

(Per Serve)

  • Total Calories: 320cal
  • Carbohydrates: 7g
  • Proteins: 30g
  • Fats: 16g
  • Saturated Fats: 4g

How to make:

  1. Preheat oven to 180C /160C fan forced. Lightly grease and line the base and sides of a 20cm round spring form baking tin with baking paper.
  2. Heat the oil in a large non-stick frying pan over medium heat. Cook leek, stirring, for 5 minutes or until softened. Add garlic and zest and cook, stirring, for 1 minute or until fragrant. Add spinach and cook until just wilted.
  3. Meanwhile, steam, boil or microwave broccolini and edamame until just tender. Refresh under cold running water. Drain.
  4. Whisk eggs and yoghurt together in a large bowl. Stir through dill and salmon.
  5. Scatter edamame, broccolini and spinach mixture over base of prepared tin. Pour over egg mixture and evenly arrange vegetables. Bake in preheated oven for 40-45 minutes or until golden and puffed. Set aside to cool for 5 minutes. Serve topped with dollops of extra yoghurt, extra lemon and dill sprigs.

Dinner: Vegan Bean Burger (Vegan)

Ingredients

  • 1/2 red onion, cut into rounds
  • 1 1/2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 1 carrot, coarsely grated
  • 1 parsnip, grated
  • 2 garlic cloves, crushed
  • 400g can butter beans, rinsed, drained, mashed
  • 2 tablespoons flat-leaf parsley, finely chopped
  • 2 tablespoons plain flour
  • 2/3
  • cup vegan mayonnaise
  • 1 tablespoon sriracha
  • 4 wholegrain bread rolls, split, toasted
  • 60g baby spinach leaves

How to make:

  • Combine onion and lemon juice in a bowl. Set aside.
  • Heat oil in a large frying pan over medium heat. Cook onion, stirring, for 3 minutes. Add carrot, parsnip and garlic and cook, stirring, for 4 minutes or until tender. Transfer to a large plate to cool (have a plate in the freezer so it speeds up the cooling).
  • Coarsely mash beans with a fork and combine with vegetables, parsley and rind. Season. Shape into 4 patties. Dust with flour. Coat with sesame seeds.
  • Heat oil in large non-stick frying pan over medium heat. Cook patties for 3-4 minutes each side or until golden.
  • Combine mayonnaise and sriracha in a bowl. Spread half of chilli mayonnaise over bread bases, Top with baby spinach, patties, drained onion. Dollop over remaining chilli mayonnaise and cover with bread tops.

Nutrition Information

(Per Serve)

  • Total Calories: 578cal
  • Carbohydrates: 83.1g
  • Proteins: 14g
  • Fats: 21.2g
  • Saturated Fats: 1.9g

Dinner: Vegetarian Lasagne (Gluten Free)

Ingredients

  • 500g Kent Pumpkin; skin on, cut into thin wedges
  • 200g baby spinach, plus extra, to serve
  • 2 garlic cloves, crushed
  • 230g (11/2 cups) frozen peas, thawed
  • 500g fresh ricotta
  • 200g Feta Dip
  • 450g pkt fresh flat rice noodle sheets
  • 400g tomato pasta sauce
  • 150g Fresh Basil Dip
  • 50g coarsely grated cheddar
  • 40g Grated vegetarian hard cheese
  • 250g tomatoes, halved to serve

How to make:

  1. Preheat oven to 200C/180C fan forced. Line a large baking tray with baking paper. Arrange the pumpkin in a single layer on the prepared tray. Spray with oil and season. Bake for 30-40 minutes or until golden and tender.
  2. Meanwhile, heat a large non-stick frying pan over medium heat. Spray well with olive oil. Add spinach and garlic. Cook, stirring, for 2-3 minutes or until wilted. Transfer to a bowl. Add the peas. Cook, stirring, for 2-3 minutes. Remove from heat. Coarsely mash the peas. Return the spinach to the pan. Season. Stir to combine.
  3. Combine the ricotta and fetta dip in a bowl. Mix well. Drain the pasta sheets. Pat dry. Lightly spray a 9cm-deep, 29.5 x 19.5cm (base measurement) baking dish with oil. Spread about 3 tbs tomato pasta sauce over base of dish. Top with a third of the lasagne sheets. Arrange pumpkin on top. Spread with basil dip. Layer with a third of the lasagne sheets and top with spinach mixture. Spread with remaining pasta sauce. Cover with remaining lasagne sheets. Spread ricotta mixture on top. Sprinkle with cheddar and parmesan.
  4. Place the dish on a baking tray. Bake lasagne for 40-45 minutes, until golden. Set aside for 10 minutes before serving. Scatter with tomato and extra baby spinach..