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Shrimp Avocado Quinoa Bowls

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Ingredients:  (Serves 2)

– 1 avocado, pitted and sliced
– 2 cups chopped romaine lettuce or your favorite greens
– ½ cup tomato, diced
– ¼ cup onion, diced (optional)
– Lime for dressing

For the quinoa:
– ½ cup uncooked quinoa (any variety white or golden, red, or black)
– 1 cup water
– ¼ teaspoon salt

For the Shrimp:
½ pound shrimp, shelled and deveined
1 tablespoon olive oil
1 teaspoon paprika
1 clove garlic, crushed (or ½ teaspoon garlic powder)
¼ teaspoon EACH salt, onion powder, thyme, oregano, black pepper, cayenne pepper

Directions: 

1.  To cook quinoa: Start off by boiling water for the quinoa. Bring 1 cup of water to boil in a large saucepan. Rinse quinoa under cold water and drain well. Stir in salt and quinoa. Lower heat and cook, covered, for 15 minutes. Turn off heat and let rest, covered, for 5 minutes.

2.  To Cook the shrimp: While the quinoa is cooking, In a medium bowl, combine the shrimp, oil, and spices. Heat a large heavy-duty non-stick pan to medium-high heat for 2 minutes. Once the pan is hot, coat the pan with a light drizzle of oil (if using a non-stick pan) and cook the shrimp in batches for 2 minutes per side or until charred and cooked through. Do not over-crowd the pan.

3.  Divide lettuce (or greens) into two large serving bowls. Top each bowl with half the quinoa, shrimp, avocado, tomato, and onion. Drizzle with lime, sour cream, or your favourite dressing.

 

(Recipe Credited to Fitness Recipes Facebook Page)

** FOLLOW OUR HEALTHY AND DELICIOUS RECIPES BOARD ON PINTEREST!!  CLICK HERE! **

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Broccoli Stir-Fry with Chicken and Mushrooms

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Ingredients:
• 2 tablespoons good-quality vegetable oil
• 2 tablespoons minced garlic
• 1 tablespoon minced fresh ginger
• 4 spring onions, chopped
• 500g broccoli, cut into bite-size pieces
• 8 ounces button mushrooms, cleaned, trimmed and sliced
• Salt
• 1 cup water
• 8 ounces boneless, skinless chicken breasts or thighs, cut into chunks or thin slices and blotted dry
• 2 tablespoons soy sauce
• Freshly ground black pepper

Directions:
Put a large, deep skillet over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the spring onions.

Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.

Sprinkle with salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate.

Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.

Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.

(Credit: Mark Bittman http://cooking.nytimes.com/…/1013417-broccoli-stir-fry-with…)

Smoothie Bowls

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Delicious spoonable smoothies served in a bowl are the new breakfast star of the healthy food world.  The combinations are endless, so you can trial all sorts of flavours to find your favourite.

 

smoothie-bowl

Smoothie Bowl

* 1 frozen banana
* ½ cup frozen berries
* ½ cup coconut water / milk of choice / h2o
**optional vanilla protein powder**

Blend all ingredients until smooth. You can adjust the amount of liquid to suit the consistency you like.

Toppings

Choose a few of your favourite toppings to sprinkle over your smoothie bowl…

– Coconut
– Fresh berries / chopped fruit
– Chia seeds
– Homemade granola
– Raw nuts / seeds
– Cinnamon
– Natural almond/peanut butter

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Eggplant Parmigiana

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Move beyond pasta and enjoy tasty Italian inspired dishes with added vegetables.  This recipe is rich in flavour and suitable for vegetarians.

eggplant-parmigiana-22406_l

INGREDIENTS: 

DIRECTIONS:

Preheat oven to 180C (160C fan). Place eggplant in a colander. Sprinkle all over with salt. Set aside for 10 minutes. Rinse under cold water. Drain. Pat dry with paper towel.

Meanwhile, heat oil in a medium saucepan over medium heat. Add onion and garlic. Cook, stirring for 5 minutes or until onion has softened. Add tomato paste, tomatoes, basil and 1/2 cup cold water. Stir well. Bring to a simmer. Reduce heat. Simmer, stirring occasionally, for 5 minutes.

Add enough oil to a large frying pan to cover base. Heat over medium-high heat. Cook eggplant, in batches, adding extra oil to pan when necessary. Drain on paper towel.

Spoon 1/2 cup tomato mixture over base of a 10 cup-capacity ovenproof dish. Arrange one-third eggplant over tomato. Sprinkle with one-third cheese. Continue layering, finishing with cheese. Season. Bake for 15 to 20 minutes or until cheese is golden and melted. Serve sprinkled with basil leaves.

 

Recipe credited to Taste.com.au  

Garlic Kale Mashed Potato

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Garlic Kale Mashed Potatoes

Ingredients:

  • 3 pounds Yukon Gold potatoes
  • ½ tablespoon + 2 tablespoons olive oil
  • 3 cloves of garlic, minced, or 1½ teaspoons minced garlic
  • 2 cups kale, stems removed, chopped, and packed tightly
  • 1½ teaspoons salt
  • ½ teaspoon pepper

Directions:

  1. Bring a large pot of water to a boil.
  2. Wash potatoes. If they are large, cut in half; place in the pot. Let the water return to a boil; cook the potatoes until fork tender, about 20-25 minutes.
  3. Meanwhile, in a skillet over medium heat, place ½ tablespoon oil. When hot, add garlic; cook for about 1-2 minutes until fragrant, making sure not to burn it.
  4. Add the kale to the skillet; stir. Saute until the kale is wilted. Remove from heat.
  5. When the potatoes are tender, drain the pot. Place the potatoes in a large bowl. You can either use a stand mixer or a potato masher at this point, or you can place the potatoes in a food processor. Either way, mash or cream the potatoes to your desired consistency.
  6. Add 2 tablespoons oil, kale, salt, and pepper; stir until fully combined.

ENJOY!

Recipe credit:  http://www.emilieeats.com/vegan-mashed-potatoes-garlicky-kale/

Breakfast Ideas #2 – Green Smoothies

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green smoothie

BREAKY IDEA #2

Green Smoothies!!

These are a delicious way to pack in lots of nutrients very quickly!

If you are time poor, make some “smoothie bags” and keep in the fridge or freezer.  Then it is just a matter of emptying the bad in to your blender adding liquid, blitz and drink.  Get yourself a smoothie cup with a lid so you can take it with you!  If you can drink a take away coffee on the way to work you have time to make a smoothie to have on the go. You just need to reallocate your time so you get the most benefit for time spent.

We have heaps of smoothie recipes on our website and even an article outlining how to create your own delicious smoothie!!
http://www.redepersonaltraining.com.au/why-should-you-go-green/

Start with a little fruit, right now my favorites are banana, mango, papaya or berries but the choices are endless!!

Add liquid, if you want to keep it simple just add water!  Other great options include coconut water or almond milk.

Add some greens, DON’T TURN YOUR NOSE UP!  You can’t taste them all you’ll taste is the fruit.  Spinach is an easy choice or cos lettuce.  You can use avocado for a creamy texture or cucumber to keep it light and fresh.

You can even add delicious herbs like parsley, basil, mint… these will add flavour to your smoothie. For extra freshness and zing add some fresh lemon or lime juice.

You can then add any “superfoods” you like: Chia seeds, cacao, cinnamon, raw honey, flaxseeds, natural protein supplement if you wish, again the possibilities are endless.  Over time you will find your favorite combos, you might get a few dodgy blends in the process but just drink it anyway its good for you  😉

** FOLLOW OUR BREAKFAST IDEAS AND RECIPES BOARD ON PINTEREST!!  CLICK HERE! **

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