By Raquel Sbrana, Registered Professional Level 2 (Cert IV Fitness/Group Exercise/Boxing/Kickboxing)
There’s now only 4 weeks to go until 500 for the Fight concludes and no doubt, one or two of you have hit panic stations.
Never fear! I have put together 6 quick, healthy and budget friendly recipes for you to try. These should help you shed excess calories from your diet and get you looking and feeling great.
Try a healthy banana bread for breaky, or a fantastic lamb dinner. And yes, there’s room for dessert!
Marinated, Baked Lamb with Sweet Potato Mash
- 4 Lamb loin chops
- 3 cloves of garlic
- 2 sprigs of rosemary
- Olive oil
- 1 Sweet potato
- Mixed vegetables
- Preheat oven at approximately 200 degrees
- Lightly coat a baking tray with olive oil. Place lamb into tray and cover with crushed garlic and rosemary
- Place lamb in the oven until cooked right through. Approximately 30-40 mins.
- Whilst the Lamb is cooking, steam vegetables in a steamer until tender but with a slight crunch
- Bring a pot of water to the boil. Once boiled add sweet potato and cook until soft. TIP: When in a rush I usually cook sweet potato in the microwave as it only takes 5-7 mins if you cut the sweet potato quite small.
- Once sweet potato is soft, drain and mash. Add a little bit of salt for taste if required.
- Combine lamb, sweet potato mash and mixed vegetables on a plate to serve.
Healthy Banana Bread
- 3/4 teaspoon of baking soda
- 3/4 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 cup of almond flour (almond meal)
- 2 tablespoons melted coconut oil
- 2 large eggs
- 2 very ripe medium to large bananas, mashed
- 1/4 cup of maple syrup
- 1 teaspoon pure vanilla extract
- Preheat oven to 350 degrees
- Line 9 x 5 loaf pan with parchment/baking paper.
- In a medium bowl, whisk together baking soda, baking powder, cinnamon, nutmeg and flour.
- In a separate small bowl, mix together coconut oil, eggs, bananas, maple syrup and vanilla until very well combined.
- Add wet ingredients to the dry and gently mix together until combined. Do not overmix.
- Pour batter in prepared pan and bake for 45-55 minutes or until set in the centre and a toothpick comes out clean. Let cool in pan for about 15-20 minutes before removing to a wire rack to cool completely.
Kale, Quinoa & Pumpkin Salad
- 1 cup Quinoa
- Chicken stock (optional)
- 1 bunch of kale
- 1/8 of a pumpkin
- 1 clove of garlic (or to taste)
- Juice of one lemon
- 1 tbs Olive oil
- Salt and pepper (to taste)
- Pre heat oven (approximately 200, depending on oven)
- Chop pumpkin into small cubes
- Place on baking tray and bake until soft
- Whilst pumpkin is baking, cook Quinoa as directed on packet. It is up to you whether you cook Quinoa with chicken stock or water
- Shred Kale
- Once the pumpkin and Quinoa are both ready, let them cool
- Whilst waiting for the ingredients to cool, make a dressing by combining lemon juice, garlic, olive oil, salt and pepper
- Once cooled mix kale through Quinoa, add dressing
- Lastly add pumpkin on top.
- Serve cold
Meatballs with Green Veg
- 500g veal and pork mince (lean/premium)
- 1 egg
- 6 very ripe tomatoes finely diced
- Italian mixed herbs (to taste)
- Finely chopped pasley
- 1/2 Onion
- 3-4 gloves Garlic (depending on taste and size)
- Salt and pepper to taste
- Olive oil
- Using a big mixing bowl combine and mix the following ingredients together; meat, egg, 2 cloves of crushed garlic, onion, Italian mixed herbs, salt, pepper and finely chopped garlic.
- Once it is all mixed together, grab small hand full’s and roll them together forming meat balls.
- Lightly coat a large sauce pan with olive oil and half cook the meat balls then set aside.
- Lightly coat a large sauce pan with olive oil (you can use the same saucepan if you like). Add 2 cloves of crushed garlic and 1 finely diced onion, cook until the onion starts to go opaque.
- Add tomatoes with pepper to taste. Once the tomatoes come to a boil, reduce heat to a simmer.
- Add meat balls back into simmering tomatoes and leave to simmer for approx 20-30 mins.
- Whist this is simmering steam up some vegetables. Broccoli and zucchini are great choices.
- Once all is cooked, combine the vegetables with some meat balls. There should be enough tomato sauce to cover the veg.
Low Calorie Strawberry Sorbet
- 2 cups of strawberries (or any kind of berry)
- ¼ cup of almond milk
- Mint (optional)
- Cut the top off the strawberries (leaves)
- Puree strawberries in a food processor
- Add almond milk (and mint if desired)
- Mix ingredients together
- Put in freezer until desired thickness is achieved
(approximately 10-20 mins)