Free Healthy Recipies

Nutrition • Fitness • Health

Chicken and pumpkin squash

Serves 2

Calories per person

Ingredient List:

300g chicken breast
450g pumpkin
100g broccoli (4 broccoli stems)
30g baby spinach
50g Greek plain yoghurt/plain chobani/high protein yoghurt or 50g cream (if you feel like indulging) 50g coconut cream if you are lactose intolerant.
Rajah curry spice
Garlic
Turmeric and ginger (optional)

Calories per person: 130 calories

Macronutrients

Protein: 33g
Carbs: 21g
Fats: 6g

Calories with cream: 190 calories
Fats: 13g

Micro Nutrients

High in Vitamin A
Carotene
Vitamin C
Potassium
Magnesium
Iron
Vitamin E

Green split pea soup

5 Servings
Let’s face it we don’t always feel like cooking after a long day of work so this is a Great meal to pop in the freezer

Ingredient List:

500g green split peas
3 Large carrots
1 Shallot or small onion
Bay leaves
Chicken or vegetable stock
2 Celery stalks

Optional extra’s
Rye bread
Ginger & garlic

Calories per meal: 350 Calories

Macronutrients:

Protein: 25g
Carbs: 44.6g
Fat: 3g
Fibre: 15g

Micronutrients:

Carotene
Vitamin k
Zinc
Iron
Potassium
Magnesium
Vitamin B

Microminerals:

Manganese
Folate
Copper
Phosphorus

Curry Chicken

Serves 2

Ingredient:

300g chicken breast fillet
100g brown rice
1 bunch of Bok choy
1 chilli
1 garlic clove
1 small cube of ginger
Bay leaves
Coconut milk
1-2 teaspoons of Rajah curry powder

Calories per person: 290 Calories

Macronutrients:

Protein: 31g
Carbs: 35g
Fat: 10.5g
Fibre: 2.1g

Micronutrients:

Calcium
Phosphorous
Iron
Magnesium
Vitamin K
Vitamin C
Selenium
Vitamin B

Bean Burger

Serves 4

Ingredients:

200g Button mushrooms
1 can of black beans
3 slices of rye bread
1 spoon Coconut/olive oil
1 spoon of Plain yoghurt
Sriracha sauce
20-30g Cheese (optional)
Coriander
1 Avocado
Bread thins (optional)
Lime
Tomato
Chilli
1 Onion
Salt & pepper

Calories per serve: 390 Cals (This all depends on how much cheese you use!)
Calories per burger patty: 110cals

Macronutrients:

Protein: 22g
Carbs: 61g
Fats:19g
Fibre: 16g

Micronutrients

Potassium
Vitamin A
Vitamin C
Calcium
Iron
Folate
Magnesium
vitamin D
Beta-carotene

Banana & Blueberry Bread

Blueberries have the highest level of antioxidants than other fruit, it is recommended to include these super berries into your daily diet if possible.

Ingredients:

Wholewheat flour
Blueberries
3 Overripe banana’s
Vanilla bean extract
Baking powder
Bicarb
2 Eggs
4 Tbsps Coconut syrup
2 Tbsps of Coconut oil
Cinnamon
Salt

Est. Calories per slice: 140 cals

Macronutrients:

Protein 5.5g
Carbs 29g
Fats 3.6g
Fibre 3.8g

Micronutrients

Potassium
Vitamin b6
Magnesium
Vitamin C
Vitamin K
Manganese

Meat Free Jacket Potato

Serves 1

A quick and easy meal full of nutrition!

Ingredients:

3 Button Mushrooms
3 Shiitake Mushrooms
1/4 Finely diced Onion
1 Spud light potato
1 Finely chopped chilli
1 Chopped garlic
Chopped coriander
Chopped spring onion
100g High protein yoghurt
Parmesan cheese

Macronutrients:

Protein 18.2g
Carbohydrates 33g
Fats 2.3g

Micronutrients

Potassium
Vitamin C
Magnesium
Folate
Vitamin B6
Thiamin
Copper
Selenium
Vitamin D

About Me

I believe that nutrition and supplementation is just as important as a focused exercise program and after assessing my client’s goals and fitness levels, I advise them on the best methods for them to achieve their goals and how to maintain them. Whether it be weight-loss, overall body toning, muscle building, enhanced sports performance or rehab specific exercises for problems like osteoporosis, arthritis etc.I started practicing Pilates in 2009 and teaching the STOTT Pilates method from January 2010. Over the years I’ve personally had back, knee and neck problems and was amazed how I had fully recovered after just one year of Pilates. I am very interested in the human body and how it functions and find no matter how experienced someone is, there is always something new to learn. I realised STOTT Pilates was the best choice for me as this method is a medically based Pilates discipline.We study the body in detail from the bones and joints to the muscles and learn how to adapt exercises for injuries and specific posture types.I am internationally qualified in Essential, Intermediate and Advanced Matwork as well as Essential and Intermediate Reformer. In 2012 I completed the Advanced Reformer Course and in 2014 completed the Injuries and Special Populations Course as well as various workshops and recently in 2016 I completed the Basi Standing Pilates workshop. In 2019 I completed the Cadillac intensive course essential-advanced level in Cape Town, South Africa with Lisa Palmer at the movement lab.
In 2019 I sold Powerpilates Durban North branch and in June 2020 sold Powerpilates Westville and recently relocated to Bowral, New South Wales in Australia.

My mission is to create and maintain the highest standards of Pilates teaching and health coaching for each individual by creating specific programmes to help correct posture and improve health for each and every individual’s needs.

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