Tips & Info

PPN Staff's Healthy Recipes:

Kate's Extra Special Cholesterol-Lowering Porridge

Ingredients:

½ cup Barley and Oats (Brand of cereal is - Goodness Food

½ cup Frozen Mixed Berries

1 cup water

1tsp Pysllium husks

1tsp Pure Canadian Maple Syrup (or Agave syrup for Diabetics)

1tsp Sunflower seeds

½ cup Pura Heart Active Milk

Cinnamon – sprinkle to taste

1) Combine Barley and Oats with water and microwave for 2 minutes

2) Stir in Berries and microwave again for 1 minute

3) Mix in Pysllium and Sunflower seeds, then add milk, Pure Maple Syrup and Cinnamon to taste

Kristian's Beef Sizzling Fajitas

Ingredients:

2 tablespoons olive oil

600g lean rump steak, cut into thin strips

1 large onion, thinly sliced

1 large capsicum, seeds removed, thinly sliced

1 lime, cut in half

1) Preheat BBQ or pan. Combine Fajita Seasoning and oil in a bowl. Add steak and toss to coat.

2) Add half of the seasoned steak and sizzle for 40 seconds before turning and cook for a further minute. Remove from pan and repeat with remaining steak. Return all cooked steak to pan. Add onion & capsicum, cook for 3 minutes & squeeze over lime juice.

3) Warm to separate Wholemeal tortillas. Open tortilla pouch, discard freshness sachet. Microwave tortillas in pouch on HIGH/1100 watts/100% power for 35 seconds or remove from pouch, wrap in foil & heat in oven at 180°C for 10 minutes.

4) Place steak, onion & capsicum onto warmed Tortilla & top with Mild Mexican Salsa. Wrap & enjoy.

Note: BBQ Fajitas. Char grill Tortillas on one side on the BBQ grill for 10 seconds while cooking steak on the hot plate.

Erin's Paleo Crunch

Ingredients:

½ Cup raw pumpkin seeds

½ cup raw sunflower seeds

1 cup almond meal

1 cup unshredded unsweetened coconut

2 cup raw slivered or chopped almonds

½ cup grape seed oil

½ cup raw honey—2 teaspoon of vanilla

1) Preheat oven to 160 degree celcius and In large bowl add dry ingredients

2) Add wet ingredients and combine well

3) Spread thin on baking tray and bake for 25 mins

4) Stir and bake for another 5 mins or until golden brown

5) Cool 5-10 mins

Sol's Caramelized lime fish

Ingredients:

1kg firm white fish fillets, skin removed

2 teaspoons vegetable oil

2 tablespoons lime juice

3 tablespoons brown sugar

1 teaspoon fish sauce

1 tablespoon soy sauce

1/2 teaspoons of chilli flakes

3 small cucumber, sliced into ribbons

1/2 cup fresh coriander leaves

4 spring onion, sliced

1) Cut the fish into large pieces. Heat a non sticking frying pan over high heat.

2) Add the oil and fish and cook for one minute on each side or until brown and sealed.

3) Combine the lime juice, sugar, fish sauce, soy and chilli, add to the pan and cook, turning the fish once, for 4 min or until the fish is cooked through and the sauce has reduced and is sticky.

4) To serve place the cucumber, coriander and onions on plates and top with the fish. Spoon over the pan sauce and serve.

Serves 4... great as an entree

Keetahs' Warm Mango, Satay chicken salad

Ingredients:

Handful of assorted salad leaves

Small finely chopped chilli (seeds left in if you want heat)

Half teaspoon ginger finely chopped

1 garlic clove finely chopped

2 mango cheeks (fresh if in season)

1 chicken breast fillet

1 tomato cut into segments

Half a red onion, cut into fine rounds

1 spoon of peanut butter, to your liking

Almond slithers to top.

1) Steam chicken breast, in a pan fry together peanut butter, chilli, garlic, ginger. Slice chicken breast and add to pan, mix to coat chicken.

2) On a plate, arrange salad leaves, tomato and onion. Place coated chicken on top. Slice mango cheeks and spread around plate.

3) Sprinkle with almonds.

Jodie's Glass noodles with chicken, lime and mint

Ingredients:

2 chicken breast fillets

200g vermicelli (glass noodles)

10 cherry tomatoes, quartered

1/2 cucumber, thinly sliced

1 carrot grated

2 spring onions thinly sliced

1 small red chilli, thinly sliced (include seeds for extra spicy)

100g bean sprouts, rinsed

Good handful of each of mint, and coriander leaves

2 tbsp flaked almonds

Lime wedges.

Dressing

2 Tbsp lime juice

2 tbsp sweet chilli

2 tbsp fish sauce

1 tbsp peanut oil

2 tbsp caster sugar

1) Place sliced chicken fillets onto a heatproof plate overlapping. Place in a bamboo steamer, and steam for 7-8 minutes or until cooked.

2) Meanwhile place noodles in a bowl and cover with boiling water, leave for 4 minutes to soften. Drain. Snip noodles a couple of of times to break up, and set aside.

3) Whisk dressing ingredients together in a large bowl. Add remaining salad ingredients including chicken and noodles (beside peanuts), then toss to combine

4) Divide among bowls, scatter with almonds, and serve with lime wedges.

Leah's Raspberry and Yoghurt Bircher Muesli

Ingredients:

1.5 cups rolled oats

200g fresh/frozen raspberries

¼ cup freshly squeezed OJ

200g low/no fat natural yoghurt

2 tbs crushed almonds/walnuts (optional)

1 tbs wheatgerm

1 tbs flaxseed or LSA (linseed/sunflower/almonds)

1.25 cups reduced fat milk/soy

1 apple grated

1 tbs sunflower seeds

1. Combine all ingredients and cover. Refrigerate overnight-serve with a splash more milk

Khali's Green Chicken Curry- feeds 4 people..

Ingredients:

Plain Flour for a light coating

400g of Skinless Chicken Breast

1-2 tins of Light and Creamy Evaporated Milk- Coconut flavour- (More Fluid will 2 tins if you want it thinner-stir in corn flour at end if it too thin)

3 cups of Mixed Veggies like: Carrot, Snow Peas, Zucchini, Spring Onions, Capsicum, Broccoli and Cauliflower

Curry Powder

Tumeric

1) Pre heat oven to 180 degrees or even try the slow cooker

2) Cut chicken into cubes and place in large ovenproof dish, lightly coat with flour

3) Cut Veggies into bite size portions and put in ovenproof dish

4) Empty Tin of Coconut Evaporated Milk into the dish and add one teaspoon of the curry powder and tumeric and give it a quick stir

5) Put it in the oven for 30-40 minutes or longer if on lower. Put the lid on if you have one or cover it in Aluminium foil

6) Can be served with ½ a cup of cooked glass noodles or rice as a side

Matt's Chicken and Mushroom Pesto Pasta

Ingredients:

Wholemeal brown pasta of your choice

1 large organic field mushroom

Organic Chicken thighs

Capsicum

Onion

Pesto

Pine Nuts

1 x Lemon

1) Place pasta into boiling water. Stir occasionally.

2) Cut chicken up and place in hot pan until almost cooked through.

3) Chop up mushroom, onion, capsicum and add to pan for 5 minutes tops. Stir.

4) Lastly add pesto, pine nuts and sqeeze some lemon juice in.

5) Drain pasta and mix with sauce.

PPN Staff's Healthy Tips:

Matt's tip is to listen to your body's needs. It will give you the answer.

Kristian's tip is that the secret to getting ahead is getting started!

Erin's tip is to Eat clean stay lean!!

Keetah's Tip is that Stretching is not a waste of time and can be extremely valuable for DOMS recovery allowing you to move more and get the most out of your body and training.

Jodie's tip is to try a squeeze of lemon juice in a hot cup water to kick start your morning, peppermint to keep cravings at away, lemon and ginger to help boost the immune system, green tea for antioxidants, raspberry tea for something sweet after dinner, or chamomile to wind down after a busy day.

Kate's tip is to keep active everyday and enjoy what you eat, but always compensate with extra exercise for every food indulgence to avoid the negative health consequences. Remember, calories in must equal calories out to avoid weight gain!