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Recipes & Meals



Beef - Thai salad

Nutritional Analysis

Ingredients:
500 g rump steak, trimmed of all visible fat
200 g rocket or mixed lettuce leaves, washed and drained
2 Lebanese cucumbers, thinly sliced
1 punnet cherry tomatoes
2 tablespoons mint leaves, finely sliced

Thai-style dressing:
2 cloves garlic, crushed
1/4 cup coriander leaves
1 small red chilli, seeds removed and chopped, (use 2 chillies if you like it spicy)
2 tablespoons lime or lemon juice
1 tablespoon fish sauce
1 tablespoon palm or brown sugar
6 spring onions, sliced

Method:
1. Season the meat well with the pepper and seal in a non-stick pan over a high heat until well browned on both sides but rare inside. (Depending on the pan used, you may need to brush the pan surface lightly with oil to prevent the meat from sticking). Transfer the meat to a plate and allow it to rest for 4 to 5 minutes to let the meat fibres relax and help keep the juices in the meat.
2. Slice the meat thinly across the grain and place in a bowl. Add the rocket (or mixed lettuce leaves), cucumber, cherry tomatoes and mint.
3. To make the dressing, place the garlic, coriander, chillies, lime juice, fish sauce and spring onions in a food processor and process until well blended, about 1 minute.
4. Toss the beef and salad vegetables with the dressing and serve at once.

Notes: Slice the meat across the grain to achieve the most tender eating quality. This is important when cutting raw meat and when carving roasts.

Categories:
Dinners
Lunches
Meat
Quick and easy
Salads and dressings

Good source of: folate, iron
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4


Best Served Immediately

Chicken & Apple - Soy/ Ginger salad

Nutritional Analysis

Ingredients:
170 g Chicken breast , sliced,trimmed and shredded
100 g rocket or mixed lettuce leaves, washed and drained
1/4 Lebanese cucumber, thinly sliced then diced
1/2 tomato sliced then diced
1 85g can 4 Bean Mix
4 Slices of Haloumi Cheese sliced then diced
1/2 Brown Onion sliced then diced
1/2 Granny Smith Apple Sliced thinly then diced into cubes
1 Nectrine Sliced then diced
Mint leaves, finely sliced

Dressing:
Ginger & Soy Dressing

Method:
1.Slice the chicken thinly then shred,add the rocket (or mixed lettuce leaves), cucumber, tomato, onion, apple, nectrine, Haloumi cheese and mint. 
2. Toss the shredded chicken and salad with the dressing and serve at once.

Notes: Slice the chicken thinly so to attain lean shredded pieces .

Categories:
Light Dinners
Light Lunches
Chicken 
Quick and easy
Salads and dressings

Good source of: Protein
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 2 ( Double ingredients to serve 4 people )

Best Served Immediately








Mixed Fruit Breakfast Smoothie

Nutritional Analysis

Fruit Ingredients:
1 x Kiwi Fruit  sliced whole pieces
1 x Plum sliced whole pieces
1 x Granny Smith Apple sliced whole pieces 
1 x Nectrine chopped into fine cubed pieces
1 x peach chopped into fine cubed pieces
1/2 x Mango sliced whole pieces.

Other topping Ingredients:

1/2 cup of Oats
2 scoops of Max's Supershred Hydroxy Phase Protein Powder
4 Tablespoons of Swan Greek NO FAT Yogurt
250ml of Skim Milk
600ml chilled water.
6 x Ice cubes.
 

Method:
1. Place Ice cubes to the bottom of blender  
2. Spread 1/2 cup of oats over ice cubes.
3. Spreading around the parameter on top of the oats, place 4 tablesspoons of Greek NO FAT Yogurt.   
4. Introduce 250ml of Skim Milk.
5. Introduce in no particular order Fruit ingredients to the blender.
6. Place 600ml of chilled water over fruit throughout the blender.
7. Lastly introduce 2 scoops of Max's Supershred Hydroxy Phase Protein Powder ( Chocolate, Vanilla, Mocha ) your choice.
8. Place lid on blender turn blender to high speed and run for approximately 2 1/2 minutes before serving to really blend all the ingredients to create a thick consistency.
Notes: Best served immediately .

Categories:
Breakfast
Mid Morning Shake

Good source of:
Protein,fiber,iron & carbohydrates
Preparation time:
10 minutes
Cooking time: 
2 1/2 minutes
Serves:
3


Best Served Immediately 


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