Food

Food

Recipe: Turkey & Sweet Potato Hash

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(per serving) 435kcal / 47 P / 33 C / 11 F

A super easy one pan bake for your breakfast! Just grab a pan and bake away, no other baking/cooking equipment necessary.


Ingredients

  • 200g (7oz) lean turkey mince (+ cooking spray)

  • 2 small sweet potatoes

  • Roast vegetable seasoning or a combo of salt, pepper, and rosemary (example)

  • 2 tbsp salt and sugar reduced BBQ sauce (example) - included in macros

  • 4 whole eggs

 

Method

  1. Preheat oven to 180C (350F)

  2. Line a baking tray with baking paper

  3. Wash and chop sweet potatoes (leaving skin on)

  4. Place sweet potatoes on baking tray with roast vegetable seasoning

  5. Cook sweet potatoes in the oven for 15 mins, remove and flip potatoes over

  6. Clear room on the tray between the potatoes for 4 eggs

  7. Crack and pour eggs into gaps between potatoes

  8. Put the tray back into the oven for a further 10 minutes

  9. Heat up a pan, add a small amount of cooking spray and cook turkey mince for 10 mins (breaking into small pieces)

  10. Add turkey mince to plate and serve with potato hash, eggs and BBQ sauce on top

Food

Recipe: Roasted Potato Bowl

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(per serving) 565kcal / 46 P / 60 C / 17 F

Easy roast potato bowl that you can fix up in under 30 mins.


Ingredients

  • 1 hot BBQ chicken from supermarket (I used 150g or 5oz per serving)

  • 4 red potatoes

  • Kale (roughly 2 cups - 1 per serve)

  • 5g unsalted butter (for cooking kale)

  • Roasted vegetable seasoning mix (could also use a combination of salt, pepper and rosemary - I used this one)

  • 1 shallot

  • 1/4 cup spring onion

  • 1.5 tsp honey

  • 2 tbsp white vinegar

  • 1 tsp sesame oil

  • 1/2 handful sesame seeds

  • Chopped parsley (to taste)

  • Salt (for boiling water and for massaging kale)

 

Method

  1. Wash potatoes but leave skin on, chop into small pieces

  2. Preheat oven to 200C (390F)

  3. Bring a saucepan to the boil with salt in the water

  4. Place potatoes in salted water and allow to cook for approx 10-15 mins (check to see when fork easily goes through, do not over cook or they will fall apart!)

  5. While potatoes are cooking slice up 1/4 cup of spring onion and 1 scallion

  6. When potatoes are finished drain them and place them on a baking tray

  7. Put spice mix on potatoes, then put sliced spring onion and scallion on the baking tray with the potatoes

  8. In a separate bowl mix vinegar, sesame oil, and honey, stir well before pouring over potatoes

  9. Sprinkle with sesame seeds and parsley and place in the oven for approx 15 mins (until skins of potatoes are crispy)

  10. While potato is in the oven prepare your kale. You will want to massage the kale to make sure it isn’t chewy. To do this, rip of pieces of kale, place in a bowl or on a cutting board with salt on top (Himalayan salt works well for this) and massage salt into kale until it becomes a darker colour and feels wilted

  11. Put kale in a microwave safe bowl with 5g (1 tsp) butter and microwave for approx 60sec until cooked

  12. Chop up BBQ chicken and weigh out desired portions

  13. Remove potatoes from the oven when done and serve with kale and chicken!

Food

Recipe: Chicken Burrito Bowl + Pico De Gallo

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(per serving) 456kcal / 69 P / 33 C / 4 F

An easy chicken burrito bowl made with BBQ chicken and fresh, home made pico de gallo.


Ingredients (Pico de Gallo) - makes 4 serves

  • 1 small red onion

  • 4 tomatoes

  • 1/2 cup coriander

  • 2 jalapeños (or cayenne peppers)

  • Juice of 2 limes

Ingredients (Burrito Bowl)

  • 1 BBQ chicken

  • 1/2 cup brown rice (per serve)

  • 1/4 cup black beans (per serve)

  • 10g shredded cheese (per serve)

  • 1 tbsp greek yoghurt (per serve)

  • (optional) Taco sauce

  • (optiona) 1/4 avocado

  • (optional) Shredded lettuce

 

Method (Pico de Gallo)

  1. Finely chop 1 small onion and 4 tomatoes and place in a bowl

  2. Pick or chop 1/2 cup coriander and add to the mix

  3. Chop 2 jalapeños to add in, if you cannot find any sub for 2 cayenne peppers (slice in half, remove the seeds, chop)

  4. Squeeze juice of 2 limes over the top

  5. Keep mixture in the fridge for up to 3 days

Method (Bowl)

  1. Either cook rice from scratch or use microwave rice packet

  2. Heat up 1/4 cup of black beans and rice

  3. Place rice and beans in a bowl with 200g of chicken

  4. Spoon pico de gallo mixture on top

  5. Serve with toppings of your choice. Included in the macros: shredded cheese and greek yoghurt (instead of sour cream), you could also add avocado, taco sauce and shredded lettuce

Food

Recipe: Hot Chicken Stir Fry

(per serving) 370kcal / 47 P / 37 C / 3 F

A quick and easy spicy chicken stir fry. Feel free to use sriracha or another type of hot sauce to season.


Ingredients

  • Chicken (150g per serve)

  • Green beans, capsicum, broccoli, snow peas (any mix of stir fry veg)

  • ¼ cabbage

  • ¼ cup mushrooms

  • Coconut liquid aminos

  • Cooking spray

  • Hot sauce (I used sriracha)

  • (optional) ½ cup rice per serve (included in macros)

 

Method

  1. Either cook brown rice from scratch or use microwave rice packet

  2. Finely slice 1/4 a capsicum

  3. Chop up chicken

  4. Heat up a skillet and spray with cooking spray

  5. Cook chicken for 5 minutes before adding in frozen stir fry veg mix and coconut aminos

  6. Cook for another 2-3 minutes before adding in cabbage and mushrooms

  7. Stir frequently and cook for a further 5 minutes

  8. Serve with siracha or hot sauce of your choice

Food

Recipe: Tuna Pasta

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(per serving) 423kcal / 33 P / 52 C / 9 F

I cannot stress how easy this pasta dish is to make! If you’re looking for a fast, high protein meal for after training, this is a great one to try out!


Ingredients

  • Tuna (2 small tins)

  • 1 handful Spinach

  • ½ punnet Cherry tomato

  • ½ tbsp Olive oil

  • Himalayan salt

  • 60g Pasta

 

Method

  1. Bring water to boil in saucepan, add pasta

  2. In a separate skillet place tins of tuna, cherry tomatoes, and spinach

  3. Allow tuna to cook lightly until pasta is ready

  4. Drain pasta, serve tuna on top

  5. Add olive oil and Himalayan salt

  6. (optional) Serve with some parmesan