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 

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.



HIGH PROTEIN CHOCOLATE BANANA OVERNIGHT OATS

posted Jun 29, 2018, 2:43 PM by Difference Personal Training

HIGH PROTEIN CHOCOLATE BANANA OVERNIGHT OATS 



Rise and shine, it's breakfast time! Jumpstart your day with this high protein Chocolate Banana Overnight Oats recipe... all dessert-y and no cooking required. Grab and go convenience. Gluten-free. Great source of protein and fiber.



Ingredients

  • cups "quick cooking" steel cut oats
  • 1 ripe banana, smashed
  • cup cottage cheese
  • 1 cup milk
  • 1 tablespoon chia seeds
  • 2 tablespoons unsweetened cocoa powder
  • ¼ teaspoon unsweetened vanilla extract
  • pinch of sea salt


Instructions


  1. Place all ingredients in a large mason jar; tighten the lid.
  2. Shake it up; place in fridge overnight, or at least 8 hours.


Macros 

Calories - 375

Carbs - 55g

Fat - 3g 

Protein 22g

Vegan Coconut Curry Lentil Soup

posted Jun 6, 2018, 11:13 PM by Difference Personal Training

Vegan Coconut Curry Lentil Soup


Coconut Curry Lentil Soup - Vegan and Gluten-Free


Ingredients


  • 1 tbsp coconut oil (or olive oil)
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, minced
  • 2 tbsp tomato paste (or ketchup)
  • 2 tbsp curry powder
  • ½ tsp hot red pepper flakes
  • 4 cups vegetable broth
  • 1 400ml can coconut milk
  • 1 400g can diced tomatoes
  • 1.5 cups dry red lentils
  • 2-3 handfuls of chopped kale or spinach
  • salt and pepper, to taste
  • Garnish: chopped cilantro (fresh coriander) and/or vegan sour cream


Instructions


  1. In a stockpot, heat the coconut oil over medium heat and stir-fry the onion, garlic and ginger until the onion is translucent, a couple minutes.
  2. Add the tomato paste (or ketchup), curry powder, and red pepper flakes and cook for another minute.
  3. Add the vegetable broth, coconut milk, diced tomatoes and lentils. Cover and bring to a boil, then simmer on low heat for 20-30 minutes, until the lentils are very tender. Season with salt and pepper.
  4. {Make-Ahead: May be cooled, frozen in air-tight containers, and re-heated over medium-low heat.}
  5. Before serving, stir in the kale/spinach and garnish with cilantro and/or vegan sour cream

Protein Brownies

posted May 13, 2018, 4:19 PM by Difference Personal Training   [ updated May 13, 2018, 4:21 PM ]


PROTEIN BROWNIES 





Ingredients 


1 cup / 2.6 oz / 74 gr protein powder (either unflavored or vanilla)

¼ cup / 0.8 oz / 22 grams oats, ground

8 oz / 225 gr +70% dark chocolate, coarsely chopped

½ cup / 4 oz / 113 grams coconut oil (or butter)

1 cup / 7.75 oz / 220 gr firmly packed brown sugar (or baking Splenda®)

2 teaspoons vanilla extract

4 large eggs (or flax eggs or 8 egg whites)

½ teaspoon salt

½ teaspoon baking powder

1 teaspoon espresso powder (optional, to enhance chocolate taste)


Directions


Preheat oven to 350°F (180°C), place a rack in the upper third of the oven. Lightly grease a 9×13-inch baking pan. Line the pan with foil and grease the foil. This will help you remove the brownies.

Whisk together protein powder, ground oats, baking powder and salt and set aside. 

Place coconut oil (or butter) and chopped chocolate in a medium sized heat proof bowl. Place the bowl over a pot of simmering water (making sure that the bottom of the bowl does not otuch the water). Stir until the chocolate has completely melted. Remove the bowl from over the boiling water, let mixture sit for a few minutes.

In the meantime, in a large bowl mix sugar, vanilla, espresso powder (if using) and eggs (or flax eggs or egg whites). Whisk until pale and thick.Pour the melted chocolate into the egg mixture. Whisk until batter is smooth. Add the protein powder mixture all at once and stir by hand until all the dry ingredients are incorporated into the wet ingredients and no flour is visible.

Pour batter into the pan and bake for 30 minutes, until the center is firm and level with sides and a skewer inserted in the center comes out clean.

Let cool in pan.




CARBS - 20 GRAMS 

FATS - 11 GRAMS 

PROTEIN - 11 GRAMS 

CALORIES - 230



Salmon Piccata

posted May 7, 2018, 1:56 PM by Difference Personal Training   [ updated May 7, 2018, 2:03 PM ]

Salmon Piccata  


Easy Salmon Piccata | https://cafedelites.com



Ingredients

  • 4 x 170g | 6 oz skinless salmon fillets
  • sea salt and lemon pepper (or black pepper), to taste
  • 1/4 cup flour
  • 2 tablespoons reduced fat butter or ghee (substitute with olive oil if you prefer)
  • 1 tablespoon olive oil
  • 4 medium garlic cloves , minced
  • 1/3 cup dry white wine (optional. Replace with extra broth, but the wine adds amazing flavour!)
  • 1 cup low-sodium chicken stock/broth (fat free if you can find it)
  • 1 heaping teaspoon cornstarch (or corn flour)
  • 3 tablespoons fresh lemon juice
  • 4 tablespoons rinsed and drained capers
  • 2-4 tablespoons coarsely chopped parsley , to serve
  • Lemon slices , to serve


Instructions


  1. Season both sides of salmon fillets evenly with salt and pepper. Add 1/4 cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
  2. Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter. Add salmon; sauté 4 minutes on each side or until just cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
  3. Add remaining 1 tablespoon butter (or oil) to pan and melt. Add the garlic; sauté for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. Add 3/4 cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further 3 minutes.
  4. Mix the cornstarch (or cornflour) with the reserved 1/4 cup stock/broth, whisking well to combine. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. Remove from heat; stir capers through the sauce. Place the salmon fillets back into the pan, gently turning each fillet to evenly coat in the sauce. Sprinkle with chopped parsley and extra pepper. Serve immediately over rice, pasta or vegetables of choice.

Peanut Butter Protein Bar

posted Apr 10, 2018, 12:09 AM by Rebecca Smith

Ingredients

 

1 cup old-fashioned rolled oats

1/2 cup quick oats

3 scoops chocolate whey protein powder

1/2 cup organic brown rice crisps cereal

1/4 cup honey

1/3 cup peanut butter

1 teaspoon vanilla extract

1-2 tablespoon non-dairy chocolate chips

 

Preparation

1.       Line a 9Ч5” loaf pan with parchment paper or lightly grease with cooking spray.

2.       Place rolled oats in food processor and pulse until oats are a flour consistency.

3.       In a medium bowl, mix processed rolled oats with quick oats, protein powder, and cereal.

4.       In a small pan over medium heat, stir honey and peanut butter until melted and combined. Remove from heat and stir in vanilla extract. Pour peanut butter mixture over oats. Stir well.

5.       Using hands, press mixture into prepared loaf pan.

6.       In microwave, melt chocolate chips for 1 minute, and then 30-second intervals stirring in between, until fully melted. Use a fork to drizzle chocolate over bars.

7.       Let cool in refrigerator for 30 minutes before slicing into 12 bars.


Berry Dessert Nachosh

posted Feb 6, 2018, 8:26 PM by Rebecca Smith

Ingredients

3 (8 inch) plain or whole wheat flour tortillas


1 tablespoon butter, melted

2 teaspoons sugar

⅛ teaspoon ground cinnamon

¾ cup fat-free or light dairy sour cream

¾ cup frozen light whipped dessert topping, thawed

1 teaspoon vanilla

⅛ teaspoon ground cinnamon

3 cups fresh raspberries and/or blackberries

2 tablespoons sliced almonds, toasted

1 tablespoon grated semisweet chocolate


Preparation

1. Preheat oven to 400°F. In a small bowl, stir together sour cream, dessert topping, vanilla, and ⅛ teaspoon cinnamon. Cover and chill while preparing tortillas.

2. Lightly brush both sides of each tortilla with melted butter. In a small bowl, stir together sugar and ⅛ teaspoon cinnamon; sprinkle over tortillas. Cut each tortilla into 8 wedges; arrange on two ungreased baking sheets. Bake for 8 to 10 minutes or until crisp. cool Completely.

3. To serve, divide tortilla wedges among six dessert plates. Top with raspberries and/or blackberries and sour cream mixture. Sprinkle with almonds and grated chocolate.

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