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Minestrone soup

Serves 2-4

Ingredients

2 cloves garlic, crushed
1 onion, diced
1 tablespoon olive oil
4 parsley sprigs, chopped
1 basil sprig, torn
2 tablespoons tomato paste
400g can tomato diced
400g can drained beans e.g. kidney, butter, cannellini beans
400g chopped vegetable (any type like mushrooms, capsicum, eggplant, zucchini)
500ml water or stock (add extra if needed)
50g pasta or rice

Parmesan cheese to taste
Pepper to taste

Method

  1. Sauté diced onion and garlic in a large stove pot with olive oil
  2. Add all other ingredients to the pot
  3. Bring to boil
  4. Simmer for 1/2 hr out until vegetables and pasta tender
  5. Serve topped with parsley, grated cheese and pepper

Easy Mexican Bowl

This quick and easy Mexican bowl can be made for lunch or dinner, and is packed with veggies, protein and low GI grains.

Serves 2

Ingredients

1 small onion, chopped
300g extra lean beef mince
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground chilli (or to taste)
1 x 125g can 4 bean mix, drained and rinsed
1 cup brown rice & quinoa
1 small avocado, peeled, pitted and diced
1 carrot, grated
2 tomatoes, chopped
1 cup baby spinach
1 bunch fresh coriander leaves, chopped (optional)
1  lime, quartered for garnish and dressing

Method

  • Prepare brown rice & quinoa according to package instructions, or for convenience use a pre-cooked pack of brown rice and quinoa.
  • Chop onion finely.
  • Brown onion and beef mince in a frying pan on a medium to high heat.
  • Add the spices (cumin, ground coriander and chilli) and stir well. When mince is browned, add the 4 bean mix.
  • Chop, grate and prepare the salad vegetables (avocado, carrot, tomatoes, spinach and coriander leaves).
  • Divide the cook mince and bean mixture into two bowls, add the rice & quinoa and salad veggies. Garnish with coriander and serve with two quarters of lime for dressing.

Beef mince can be swapped for tofu to make a vegetarian version.

Peanut Butter Bliss Balls

This delicious and easy snack is simple to make and will satisfy any craving.

Ingredients

  1. 8 tbsp mixed seeds (example 2 tbsp each of chia, sesame, buckwheat, pepitas)
  2. 2 heaped tbsp shredded coconut
  3. 2 tbsp natural peanut butter
  4. 9 medjool dates
  5. 2 tbsp coconut oil

Method

Blitz all the seeds together, add the peanut butter, dates and oil and blend. If too dry just add a tsp of water.

Roll together into small balls and pop in the fridge. Makes about 12.

Quick and Easy Frittata

Having the freedom to mix whatever vegetables and herbs you’d like to add along with the ingredients listed below, this easy-peasy recipe is high in protein and fibre. Ideal for breakfast, lunch, or dinner!

Preparation Time: 10-15 mins
Cook Time: 30 mins
Serving: ~4

Ingredients:

  • 800g chopped vegetables e.g. pumpkin, zucchini, onion, capsicum, cherry tomatoes
  • Olive oil 1-2 teaspoons
  • Optional –a handful of olives or sun-dried tomatoes or 2-3 slices chopped bacon
  • 100g feta cheese
  • 5 eggs
  • 1/2 cup milk
  • Pepper
  • Handful grated cheese (optional)

Method:

  1. Preheat oven to 180*C (fan forced).
  2. Meanwhile, pan fry the vegetables in olive oil for 5 minutes or until slightly browned. If using bacon, brown slightly in a pan for a few minutes before stirring in the vegies. Add the cooked vegetables, feta, and olives (or bacon) to a lined baking dish (around 20cm in size).
  3. In a bowl, mix the eggs, milk, and pepper together. Add the mixture in the baking dish and top with a handful of grated cheese if desired.
  4. Cook in oven for about 30 minutes.
  5. Serve and enjoy!

3 High Protein Breakfasts for Productivity

What you eat for breakfast can really impact your performance at work, home and in the gym. Breakfast is a meal that can make or break your day, and choosing the right foods can improve clarity, focus and productivity at work. People report they are able to concentrate better at work, train harder in the gym, and better engage in meaningful conversations in their personal life when they have proteins, and healthy fats, for breakfast.

Processed carbohydrates for breakfast can wreak havoc on your blood sugar levels (and hormones), leaving you feeling tired, foggy and reaching for sugary foods later in the day. Increasing the fat and protein content of your breakfast, and choosing unrefined carbohydrates, can leave you feeling fresh and clear throughout the day. Fat and protein also have a more satiating effect, meaning they will leave you feeling fuller for longer, so ultimately you will likely eat less later in the day. As an added bonus, a high protein and fat breakfast can help you to lose unwanted body fat and maintain lean muscle mass. For best results, carbohydrates should not form the bulk of the meal, and should certainly not come in the form processed breakfast cereal. Adding proteins and fats to carbohydrate foods can lower the glycemic load of that meal, meaning that the sugars from the carbohydrates are released more slowly into your bloodstream, helping to keep energy levels stable.

Whilst we are all familiar with eggs and smashed avo on toast, check out these 3 simple High Protein Breakfast Suggestions for something different:

Vegetable Frittata
Great to make ahead of time and can be re-heated at work, or when you’re in a hurry. Essentially it’s your own recipe creation, but the basics are to layer roasted vegetables in a baking tray, scramble and season some eggs pour over the top so it doesn’t quite cover the vegetables (they will expand), add a little of your favourite cheese and bake until done.

Green Protein Shake
In your blender, blend the following:

  • ½ frozen banana
  • a handful of frozen spinach (yes pre-freezing fresh spinach works great!)
  • ½ avocado
  • 1-2 scoops of plain or vanilla whey protein, or your favourite non-dairy alternative
  • 1 teaspoon of flaxseeds (optional)
  • preferred liquid to blend (oat milk, almond milk, soy milk, coconut water)

Yoghurt Parfait
Into your favourite glass or bowl, layer the following ingredients, and make sure you make it look nice!

  • Unsweetened Greek or natural yoghurt
  • Fresh or frozen berries, or your favourite seasonal fruit
  • Crushed nuts, seeds and shredded coconut
  • A sprinkle of granola or muesli (preferably low sugar! Less 10g sugar/100g)
  • Hint: gently heating some frozen blueberries in a pan can make a delicious sauce to pour over the top.

Breakfast Foods to Avoid

  • White toast with jam or honey
  • Pastries
  • Processed breakfast cereals
  • Milk shakes and fruit juices
  • Processed granola/breakfast bars
  • Sweetened yoghurt
  • Processed meats

Take Home Message
A high protein and fat breakfast, supplemented by wholefoods, unrefined carbohydrates may help stabilise blood sugar levels and leave you feeling fuller for longer. It may help you to focus, and be more productive throughout the day, both at work and in the gym!

Linn’s Coconut Berry Smoothie Bowl

Want to know what it takes to be a professional boxer and table tennis champ? Well, it’s hard work, grit and dedication… but also this tasty smoothie bowl! Linn, our trainer for Knockout, loves this little combo so much, and she eats it either as a pre workout energy hit, or after as a refreshing recovery snack. Bananas are a great source of carbohydrates to either fuel or refuel working muscles and they are also high in potassium. Potassium is a mineral that functions as an electrolyte in the body, helping to regulate muscle contractions, fluid balance and nerve signals.  Meanwhile, the antioxidants in berries may help to reduce muscle pain and inflammation.

Coconut Berry Smoothie Bowl (serves 2)

  • 2 cups of coconut milk
  • 3 cups frozen mixed berries
  • 1 frozen banana, cut into chunks before freezing
  • Fresh berries and unsweetened coconut flakes, for topping

Pour the coconut milk into a blender, add the frozen berries and banana. Blend until smooth. Divide the smoothie between 2 bowls. Top with fresh berries and unsweetened coconut. Serve immediately.

Jack’s Chocolate Banana Smoothie

Jack, our Icon trainer is passionate about good nutrition and loves to fuel his body well to get the most out of his training and his lifestyle. He also loves tasty food, and believes that good nutrition doesn’t need to be boring. Check out Jack’s favourite post workout smoothie that is high in protein and carbohydrate. The high carb, high protein combo helps to replenish muscle and liver glycogen stores after a hard workout, and also kick start the recovery phase!

Chocolate Banana Smoothie

  • 1 frozen or fresh Banana
  • 1 cup of Ice
  • 1-2 scoops of chocolate protein powder
  • 1 tablespoon of cocoa powder
  • 1-2 cup of milk of choice. Jack prefers unsweetened almond milk
  • 1 cup of oats
  • 1 tablespoon of honey

Blend all the ingredients until smooth. Pour into your favourite glass and enjoy alongside your post workout endorphins.

Healthy smoothies are a great meal replacement option for those who need breakfast on the go, or can’t eat a meal after a training session, due to time constraints. Remember, you need to work hard to earn that smoothie!

 

David’s Breakfast Smoothie

All our trainers have their favourite smoothie recipe that they are keen to share! Fusion Trainer, David, loves a morning smoothie because his days are super busy and sitting down for breakfast can be challenging. This smoothie really is a meal in itself, packed with healthy carbs, protein, good fats and fibre, you won’t go hungry and will be charged up for a busy day of work and play.

 

David’s Breakfast Smoothie

  • 1 cup of coconut water
  • 1 cup of water
  • 1 banana
  • 1 cup of frozen berries
  • Handful of almonds and walnuts
  • 1 teaspoon of chia seeds
  • 1-2 scoops protein powder

Blend until smooth and enjoy in your favourite travel shaker.

Being a little organised in the morning, can really help set you up for a healthy day. Preparing a breakfast smoothie is a great habit to stop you reaching for processed foods on-the-go.

Emma’s Super Simple Banana Smoothie!

If it’s good enough for an Olympian, it’s good enough for us! Check out this easy banana smoothie recipe from ATHLIV’s Fire & Ice Trainer, Emma. She loves this as a post run pick-me-up, or a breakfast on-the-go. Bananas are a great source of potassium, an electrolyte we can lose when we sweat, making this an awesome post workout shake. Packed with protein, this recipe will fill you up with sustained energy throughout the day and with the bonus addition of psyllium husk, your digestive health will be great too.

Super Simple Banana Smoothie

  • 1 cup of frozen banana
  • 1/4 cup ice
  • 1/2 cup of soy milk (or milk of choice)
  • 1 scoop of your fav protein powder
  • 1 tablespoon of psyllium husk
  • 2 tablespoons of plain yoghurt

Blend all ingredients until smooth. And enjoy as you relax post workout, or while you’re on-the-go.

Healthy smoothies are a convenient and refreshing way to replenish post workout, and can be really convenient for busy lifestyles.