Archive for the ‘recipes’ Category

Healthy snacks – rainbow fruit sticks

May 21, 2013 Leave a comment



Lemon herb grilled chicken

February 16, 2013 Leave a comment

We’re all busy so this is a quick and easy weekday meal.

No marinating required. Just drizzle lemon juice over the chicken breast, smooth herbs over the surface and grill on both sides.

Serve with brown rice, green vegetables like broccoli or beans or salad.


Guilt free ice cream

February 11, 2013 3 comments

We all like to reward ourselves with yummy food when we’ve had a tough day, but if you’re like me you immediately have the guilt and know its ruined all your hard work.

I’ve come across this recipe for healthy guilt free ice cream!

Blend brown bananas and peanut butter, if you need to add a dash of milk. Pour it into a container and pop it into the freezer.

Result banana and peanut ice cream



Healthy snack – baked apple crisps

November 25, 2012 2 comments

I’m so going to try these, great to nibble on as a healthy snack


Post workout recovery food

November 24, 2012 1 comment

Its not enough just to workout, your body needs the right nutrition to make the most out of the effort you just put in.

Post-workout snacks restore energy and rebuild muscle, too!

You need to eat them within two hours of exercise.

These protein packed recipes and snacks help repair the muscles you’ve just used.

Protein pancakes: mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

Pre workout snacks

November 17, 2012 2 comments

Ok…..more ideas of snacks to enjoy before you workout. It’s about getting the mix of slow release carbs and protein you need to push yourself to the max. You wouldn’t head out on a road trip with an empty tank….so don’t expect your body to be at its best when it’s running on empty:

Caffeine shake: Need a pre-workout pick-me-up? blend 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

Chicken n’ potato: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes

Veggie omelette: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of extra virgin olive oil and balsamic vinegar, or your favorite low-fat dressing.

Pre workout snacks

November 7, 2012 Leave a comment

Ok, so you’re heading to the gym, going for a run or about to get off your butt and do something sweaty! Make sure you fuel up with something healthy, tasty and worthy of the effort you’re about to put in….here’s a few suggestions

Yoghurt a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

Eggs n’ Toast; Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon.

PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges.

Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.

PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.

Turkey Pasta- Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.