Healthy Recipes

Slow Cooker Meatballs  

A plate serving slow cooker meatballs with spaghetti


Ingredients  

  • 1 tbsp rapeseed oil 
  • 1 onion , finely chopped
  • 2 carrots , finely diced
  • 2 celery sticks, finely diced
  • 2 garlic cloves, thinly sliced
  • 500g carton tomato passata
  • 2 tbsp chopped parsley 


For the meatballs

  • 400g lean mince turkey 
  • 4 tbsp porridge oats
  • pinch paprika 
  • 1 garlic clove, crushed
  • spray of oil

Method

  • Heat the slow cooker if necessary. Heat the oil in a non-stick frying pan and add the onion, carrots, celery and garlic and fry gently for a minute. Pour in the passata, add the parsley and stir, then transfer the lot to the slow cooker.
  • To make the meatballs, tip the mince into a large bowl. Add the oats, paprika, garlic and plenty of black pepper, and mix everything together with your hands. Divide the mixture into 20 lumps about the size of a walnut and roll each piece into a meatball. Spray or run a non-stick pan with a little oil and gently cook the meatballs until they start to brown. Add them to the tomato base and cook on Low for 5 hours. Serve over rice or pasta if you like, or with a green salad.


Calories Per Serve - 260 (serves 4-5 people adjust accordingly) 


Carbs - 21 grams 

Fats - 5 grams 

Protein - 29 grams 

Balinese Grilled Coconut and Turmeric Chicken

posted Oct 23, 2019, 8:05 PM by Difference Personal Training   [ updated Oct 23, 2019, 8:09 PM ]



INGREDIENTS


·          1.5kg chicken marylands (about 4)

·          8 garlic cloves, coarsely chopped

·          4 French shallots, peeled, coarsely chopped

·          2 sticks lemongrass, white part only, thinly sliced

·          1 long fresh red chilli, coarsely chopped, plus sliced chilli, extra, to serve

·          3cm-piece fresh ginger, peeled, coarsely chopped

·          60ml (1/4 cup) coconut milk

·          2 tablespoons fish sauce

·          1/2 teaspoon ground coriander

·          1/2 teaspoon ground turmeric

·          4 fresh limes, halved

·          1 Lebanese cucumber, halved, sliced diagonally

·          1/4 cup fresh coriander sprigs

·          Steamed jasmine rice (optional), to serve


METHOD


 

 Step 1

 Use a sharp knife to cut the chicken marylands through the joint to separate the drumsticks and thighs.

 

·          Step 2

 Place garlic, shallot, lemongrass, chilli, ginger, coconut milk, fish sauce, ground coriander and  turmeric in a food processor. Blend until smooth. Transfer the marinade mixture to a large glass  or ceramic bowl. Add the chicken pieces and turn to coat well. Cover and place in the fridge for 6 hours or overnight to marinate.

·         Step 3

Preheat a barbecue grill or chargrill pan on medium-high. Cook the chicken, turning occasionally, for 30 minutes or until juices run clear when the thickest part of the chicken is pierced with a skewer. Transfer to a platter and cover with foil for 10 minutes to rest.

·         Step 4

While the chicken is resting, place limes cut-side down on the barbecue grill and cook for 3-4 minutes or until lightly charred.

·          Step 5

Serve chicken with grilled limes and cucumber. Scatter with coriander and extra chilli just before serving.

 


Nutrition

 Protein

 47 g per serve


Carbohydrates

 4 grams per serve


 Fat

 44g per serve


HEALTHY GREEK YOGURT BROWNIES WITH CHOCOLATE GANACHE

posted Aug 11, 2019, 3:25 PM by Difference Personal Training

 

Ingredients

 

·       ¼ cup almond flour

·       ¼ cup unsweetened cocoa powder

·       ¼ tsp sea salt

·       ½ cup bittersweet chocolate, chopped (4 oz)

·       2 TBS butter or coconut oil, melted

·       ½ cup granulated sugar

·       ¾ cup Vanilla Greek yogurt

·       2 large eggs

·       1 tsp vanilla extract

·       ¼ to ½ cup chocolate chips to mix in

 

Chocolate Ganache

·       ½ cup 4 ounces bittersweet chocolate, chopped

·       ½ cup heavy cream or coconut cream, or half & half

·       ½ tsp vanilla extract

 

 

Instructions

 

1.             Preheat oven to 350 degrees grease a 9x9” baking pan and set aside.

2.             Mix almond flour, cocoa powder and sea salt in a small bowl; set aside.

3.             Melt chocolate & coconut oil/butter together in the microwave. Mix until completely melted.

4.             Mix in sugar, Greek yogurt and vanilla.

5.             Mix in eggs, one at a time until the batter is completely smooth.

6.             Add dry ingredients, whisk until just incorporated.

7.             Add chocolate chips!

8.             Pour batter into prepared pan and bake for 20 to 25 minutes until the top is just barely set and the edges are slightly pulling away from the sides of the pan. (20 = gooier brownies)

9.             When brownies are finished baking, place the pan on a wire rack and cool.

 

Make the Ganache

1.             While the brownies are baking, make the ganache.

2.             Add heavy cream to a small saucepan and warm over medium-high heat until it just begins to bubble. Do NOT let it boil.

3.             Turn off heat and whisk in chopped chocolate and vanilla until the mixture is dark and smooth.

4.             Remove from warm burner and let cool slightly. The ganache thickens as it cools.

 


SUBSTITUTIONS 

THERE ARE TWO FLOUR OPTIONS YOU CAN USE IN THIS RECIPE:

1.    Almond flour is what I recommend using! I found that using almond flour yields a denser, fudgier, chewier brownie! However, I know some people have nut allergies.

2.    Oat Flour. Oat flour is an acceptable substitution that still yields an irresistibly fudgy and chocolatey brownie that’s gluten-free! I have also used plain-old regular all-purpose flour AND gluten-free all-purpose flour with great results.

OTHER SUBSTITUTIONS

·       Butter: to make these dairy free substitute coconut oil!

·       Vanilla Greek Yogurt: I know Greek yogurt isn’t dairy free. Trust me. But if dairy is something you try to avoid, there are many wonderful dairy-free Greek yogurt varieties on the market!

·       Coconut sugar. Any granulated sugar works well in this recipe!

·        Feel free to omit the ganache all together, these brownies hold up perfectly on their own. However, if you want an extra layer of fudgy goodness, then the ganache won’t disappoint.

·       Heavy Cream. in order for the ganache to set up a rich and creamy dairy

 

Lemongrass and coconut chicken curry

posted Jun 10, 2019, 7:13 PM by Difference Personal Training   [ updated Jun 10, 2019, 7:16 PM ]

Lemongrass and Coconut Chicken Curry







INGREDIENTS

2 teaspoons peanut oil   

8 small chicken thigh cutlets, skin-on  

1 brown onion, finely chopped  

2 garlic cloves, crushed    

2cm piece fresh ginger, finely grated

1 stalk lemongrass (white part only), finely chopped  

1 teaspoon MasterFoods® Turmeric Ground  

1 long red chilli, thinly sliced
400ml can light coconut cream     

1 1/2 tablespoons fish sauce
2 green onions, thinly sliced 
1 1/2 cups bean sprouts 
1/2 cup fresh coriander leaves

4 cups steamed jasmine rice, to serve




METHOD
Step 1 Heat oil in a large, deep frying pan over medium-high heat. Cook chicken, skinside down, in batches, for 4 to 5 minutes or until skin is golden and crisp. Turn, cook for a further 2 to 3 minutes or until browned. Transfer to a plate.

Step 2 
Drain excess fat from pan, leaving 1 tablespoon. Add brown onion. Cook, stirring, for 5 minutes or until softened. Add garlic, ginger and lemongrass. Cook for 30 seconds. Add turmeric and 1/2 the chilli. Cook, stirring, for 1 minute or until fragrant. Add coconut cream and fish sauce. Bring to the boil.

Step 3 
Return chicken to pan, skin-side up. Reduce heat to low. Simmer, uncovered, for 10 to 12 minutes or until chicken is cooked through. Stir in green onion.

Step 4 
Combine bean sprouts, coriander and remaining chilli in a bowl. Divide rice among serving plates. Top with chicken. Drizzle with sauce. Serve topped with bean sprout mixture.



NUTRITION (per serve)

Fat - 39.2 grams

Protein - 39.2 grams

Carbs - 59.7 grams

Lentil Soup

posted May 5, 2019, 4:57 PM by Difference Personal Training

LENTIL SOUP


Ingredients:

- 2 tablespoons olive oil
- 1 cup finely chopped onion
- 1/2 cup finely chopped carrot
- 1/2 cup finely chopped celery
- 2 teaspoons kosher salt
- 1 pound lentils, picked and rinsed
- 1 cup peeled and chopped tomatoes
- 2 quarts chicken or vegetable broth
- 1/2 teaspoon freshly ground coriander
- 1/2 teaspoon freshly ground toasted cumin
- 1/2 teaspoon freshly ground grains of paradise



Directions:

Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.


Nutritional Information (per serve):

Calories - 372
Fat - 8 Grams
Fibre - 13 Grams
Protein - 24 Grams
Carbohydrates - 55 Grams

Peri Peri Chicken and Zoodle Salad

posted Mar 4, 2019, 7:08 PM by Difference Personal Training

Prepare this gluten-free peri peri chicken and zoodle salad the night before to ensure there is enough time for the chicken to soak up all the saucy goodness.




INGREDIENTS


  • 2 large (about 300g each)chicken breast fillets

  • 80ml (1/3 cup) gluten-free peri peri sauce, plus extra, to serve

  • 1 tablespoon olive oil

  • 3 large zucchini, cut into noodles or zoodles using a spiraliser

  • 1 baby cos lettuce, cut into 8 thin wedges

  • 100g fresh raspberries

  • 60g Danish feta, crumbled

  • 1/4 cup small fresh mint leaves


METHOD

  • Step 1
    Combine the chicken breasts, peri peri sauce and oil in a bowl. Season. Cover and place in the fridge for 6 hours to marinate. 

  • Step 2
    Preheat the oven to 180C/160C fan forced. Line a baking tray with baking paper. Heat a frying pan over medium-high heat. Cook the chicken, turning, for 5 minutes each side or until browned and caramelised. Transfer the chicken to the prepared tray and bake for 5 minutes or until cooked through. Set aside for 10 minutes to rest. Slice the chicken and keep warm. 
  • Step 3
    Arrange the zoodles, lettuce, raspberries, feta and mint on a large serving plate. Top with the chicken and drizzle with extra peri peri sauce.


Nutritional Information

       - 12 Grams fat per serve
       - 6 Grams fibre per serve 
       - 39 Grams protein per serve 
       - 11 Grams carbs per serve


BBQ lamb with zucchini and eggplant salad

posted Feb 3, 2019, 10:19 PM by Difference Personal Training

BBQ Lamb with zucchini and eggplant salad!






INGREDIENTS

  • 1kg Coles Australian Lamb Butterflied Leg with Rosemary & Garlic
  • 1 tsp fennel seeds
  • 1 large eggplant, cut into 1cm-thick slices
  • 2 zucchini, thinly sliced lengthways
  • 1 tbs olive oil
  • 1 red onion, cut into thin wedges
  • 400g can chickpeas, rinsed, drained
  • 60g pkt Coles Australian Baby Rocket
  • 1 cup flat-leaf parsley leaves
  • 1 cup mint leaves
  • 100g marinated fetta, crumbled



METHOD

  • Step 1
    Preheat a covered barbecue on medium. Spray lamb with olive oil spray. Sprinkle with fennel seeds. Cook on the barbecue grill for 5 mins each side or until charred. Transfer to a roasting pan. Roast in covered barbecue using indirect heat for 20 mins for medium or until cooked to your liking. Cover with foil. Set aside for 10 mins to rest. 
  • Step 2
    Brush eggplant and zucchini with oil. Season. Cook on grill for 3 mins each side or until lightly charred and tender. Set aside to cool slightly. Cook onion on grill for 1 min each side or until lightly charred. 
  • Step 3
    To make harissa yoghurt, place cumin, coriander, caraway seeds and cinnamon in a small saucepan over medium heat. Cook, stirring, for 1 min or until aromatic. Place in a food processor. Add capsicum, chilli, if using, garlic and oil. Process until smooth. Season harissa. Combine yoghurt and lemon juice in a small bowl. Add harissa and use a skewer to marble. 
  • Step 4
    Thickly slice lamb. Arrange eggplant, zucchini, onion, chickpeas, rocket, parsley, mint and fetta on a serving platter. Serve with the lamb and harissa yoghurt.



NUTRITION (per serve)

  • FAT TOTAL
    16g
    SATURATED FAT
    12g
    FIBRE
    51g
    PROTEIN
    16g
    CARBS (SUGAR)
    23g
    CARBS (TOTAL)

Chia Seed Breakfast Bowl

posted Nov 11, 2018, 5:21 PM by Difference Personal Training

Chia Seed Breakfast Bowl 

  • Vegan, Gluten Free

chia seed breakfast bowl ~vegan, gluten free~




Ingredients


  • ¼ cup chia seeds
  • 1.5 - 2 cups milk of your choice (soy, almond, coconut, hemp, etc.)
  • 2 tablespoons pure maple syrup
  • 1 teaspoon vanilla



Instructions


  1. Mix all ingredients in a bowl, whisk well to prevent clumping. Or blend all ingredients together using a high-speed blender.
  2. Note: For a thicker pudding, decrease amount of milk used.
  3. Store in an air-tight container and refrigerate overnight.
  4. Serve with toppings of your choice! Mangos, bananas, berries, kiwi, almonds, walnuts, cinnamon, maple syrup, pineapple, etc.





This recipe makes 2 servings.  

Each serving contains:

4564 mg Omega 3 and 1504 mg Omega 6

10 grams of fiber

12% daily value of calcium (from chia seeds alone)

250-300 calories, 10-15 grams of protein depending on the type of milk you use

Lamb with Lentils, Feta and Mint

posted Nov 5, 2018, 10:09 PM by Difference Personal Training   [ updated Nov 5, 2018, 10:12 PM ]

Lamb with Lentils, Feta and Mint


Image result for lamb with lentils and feta


Ingredients 


250g Punnet Cheery Tomatoes 

1/4 cup (60ml) Olive Oil

1/2 Cup (80g), Kalamata Olives

2x200g Lamb Backstrips

1 Tablespoon Chopped Rosemary 

400g Can Lentils, Rinsed, Drained 

1 Tablespoon Lemon Juice

150g Reduced Fat Fetta

1 Tablespoon Dried Mint

2 Tablespoons Mint Leaves 



Nutrition per serve


Fat - 30g

Carbohydrates - 8g

Protein - 37g

Method


  • Preheat the oven to 200C. 
  • Toss tomatoes in 2 teaspoons oil, season and place on a baking tray. Roast for 15 minutes until soft, adding olives for final 5 minutes. 
  • Meanwhile, rub lamb with rosemary and 2 teaspoons oil. Season, then cook in a frypan over medium-high heat for 4 minutes or until browned. Turn and cook for a further 3 minutes for medium-rare, or until done to your liking.
  • Rest the lamb, covered loosely in foil, while you warm lentils in a small pan of simmering water for 5 minutes. Drain lentils and toss with lemon juice and remaining 2 tablespoons oil. Season. 
  • To serve, scatter lentils on plates, top with slices of lamb and scatter with feta, tomatoes, olives and dried and fresh mint.

Protein Factsheet

posted Aug 26, 2018, 8:20 PM by Difference Personal Training   [ updated Aug 26, 2018, 8:21 PM ]

Image result for salmon

Lemon-Garlic Shrimp and Grits

posted Jul 29, 2018, 7:05 PM by Difference Personal Training   [ updated Jul 29, 2018, 7:07 PM ]




Ingredients

  • 3/4 cup instant grits
  • Kosher salt and freshly ground black pepper
  • 1/4 cup grated parmesan cheese
  • 3 tablespoons unsalted butter
  • 1 1/4 pounds medium shrimp, peeled and deveined, tail intact
  • 2 large cloves garlic, minced
  • Pinch of cayenne pepper (optional)
  • Juice of 1/2 lemon, plus wedges for serving
  • 2 tablespoons roughly chopped fresh parsley


Directions


Bring 3 cups of water to a boil in a medium saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and 1/2 teaspoon pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and pepper. Cover to keep warm.


Meanwhile, season the shrimp with salt and pepper. Melt the remaining 2 tablespoons butter in a large skillet over medium-high heat. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and pepper.

Divide the grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.



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