WINTER. Nutritious. Warmers

Transcription

1 WINTER Nutritious Warmers

2 Curves Complete provides recipes for meals that are nutritious and well-balanced. The recipes provide Curves Complete members with a variety of meal options and these recipes form the basis of the Curves Complete customisable meal plan. The Curves Complete recipes are great for Curves members who love to cook or who are cooking for their partner or family. The recipes meet a variety of dietary requirements such as vegetarian or gluten free, also the member can choose their protein preferences such as beef, chicken or seafood. The recipes are designed to meet specific criteria for the 3 Phases of the Curves Complete program and complements the Curves fitness program to help members not only improve their fitness but achieve their individuals goals.

3 Contents Page Warm Mocha Coffee Protein Shake Banana Coconut Breakfast Smoothie Peanut Butter Berry Overnight Oats ANZAC Porridge Breakfast Bruschetta with Poached Eggs Tofu & Veggie Stir Fry Slow Cooked Beef with Mashed Potato Maple Roasted Sweet Potato Wedges with Roasted Turkey & Green Beans Beef & Kidney Bean Tacos Stuffed Capsicum Creamy Prawn & Asparagus Pasta Mediterranean Grain Salad with Grilled Lamb Soy Poached Chicken PAGE 5 PAGE 6 PAGE 7 PAGE 8 PAGE 9 PAGE 10 PAGE 11 PAGE 12 PAGE 14 PAGE 15 PAGE 16 PAGE 17 PAGE 18

4 PROTEIN to support your fitness goals The My Active Life range of products are designed to complement a strength training workout and structured meal plan. The range is available in a variety of formats Shakes, Bars and Snacks to fit in with your needs, preferences and lifestyle. We have worked with Nutritionists to create a range that will support your fitness goals. LIKE TO KNOW MORE? Range is available at Curves. Ask your Curves Coach for more information.

5 Warm Mocha Coffee Protein Shake 1 frozen banana 3 level scoops My Active Life Chocolate Shake 1 cup blueberries 1 cup reduced fat milk 1 shot espresso or 1 tsp of instant coffee granules 1. Place all ingredients in blender and blend until smooth and creamy. 2. Warm up in saucepan on stovetop or in microwave. 3. Enjoy! Serves 1 Prep Time: 5 minutes Curves Complete: Phase 2 members enjoy for breakfast 5

6 Banana Coconut Breakfast Smoothie 1 cup skim milk 1 tbsp. desiccated coconut 30g My Active Life Vanilla Protein Powder 1 medium banana, frozen 1. Place the milk, protein powder, peeled and chopped banana, and coconut in a blender and blend until smooth, ensuring all of the banana is well blended. 2. Pour into a glass and enjoy! Serves 1 Prep Time: 5 minutes Curves Complete: Phase 2 members enjoy for breakfast 6

7 Peanut Butter Berry Overnight Oats 1/3 cup rolled oats 1/4 cup plain low fat Greek yoghurt 1/4 cup skim milk 2 tsp natural peanut butter 1 tsp maple syrup ½ cup mixed berries (fresh or frozen) 1. Place all ingredients into a container, jar or small bowl, and stir to combine. 2. Cover well with a lid or cling film, and store in the fridge overnight. 3. Enjoy straight from the jar or bowl the next morning! Serves 1 Prep Time: 5 minutes Curves Complete: Phase 2 members enjoy for breakfast 7

8 ANZAC Porridge 1/4 cup rolled oats ½ cup skim milk 1/4 cup water 2 tsp golden syrup ½ tsp chia seeds 1/4 tsp ground cinnamon 1 tbsp. sunflower seeds 1 tbsp. walnuts- chopped 1 tsp desiccated coconut 1. In a small saucepan, soak the oats in the milk for 10 minutes. Add the water, cinnamon, golden syrup and chia seeds. 2. Cook the porridge over low-medium heat for approx. 15 minutes, stirring regularly to ensure the porridge doesn t stick to the base of the saucepan. 3. Meanwhile, heat a non-stick fry pan over low heat and toast the walnuts for 1-2 minutes. Add the sunflower seeds and continue toasting until golden brown. 4. Serve the porridge in a bowl, top with the toasted nuts and seeds and coconut, and add a splash of skim milk if desired. Serves 1 Prep Time: 30 minutes Curves Complete: Phase 2 members enjoy for breakfast 8

9 Breakfast Bruschetta with Poached Eggs 2 eggs 1 tomato 1/4 red onion 2 basil leaves 1 slice wholegrain bread 2 tbsp. avocado 1 tsp balsamic glaze 1. To poach the eggs, bring water to the boil in a saucepan, and then reduce heat to a fast simmer. Add a splash of white vinegar to the water if you have some (this will help the egg whites to cook quicker and hold together better). 2. Crack eggs into the simmering water, and cook for 2-3 minutes, or until egg whites are firm and egg yolk is still a bit soft. Remove eggs from water with a slotted spoon, allowing water to drain away 3. While eggs are poaching, finely dice the red onion and tomato, place into a small bowl with roughly torn basil leaves and toss to combine. 4. Toast the bread, and then spread with avocado. Top avocado toast with tomato, onion and basil mixture, and then drizzle with balsamic glaze. Add poached eggs and serve immediately. Serves 1 Prep Time: 15 minutes Curves Complete: Phase 2 members enjoy for breakfast 9

10 Tofu & Veggie Stir Fry 1/4 cup brown rice 3 tbsp. soy sauce (sodium reduced) 1/4 cup edamame beans 1/4 cup cabbage, sliced 1/4 cup bean sprouts 1/4 medium capsicum, sliced 1/4 cup broccoli florets 1/4 cup mushrooms, sliced ½ carrot, sliced Chilli powder, to taste 1/4 tsp garlic, minced 120g firm tofu 1 tsp olive oil 1. Cook brown rice according to packet directions. 2. Cube tofu. Preheat a large wok or frypan over a medium heat and add olive oil. Sauté tofu. 3. Add in garlic, chilli, carrot, mushrooms, broccoli, capsicum and tofu, and cook for 3-5 minutes, stirring well. 4. Add bean sprouts and cabbage to the wok. Cook until vegetables are tender. 5. Add edamame beans, season with soy sauce and serve over brown rice. Serves 1 Prep Time: 20 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 10

11 Slow Cooked Beef with Mashed Potato 2 tsp margarine 500g lean beef chuck steak 1 tbsp. olive oil 1 medium onion, sliced 1 celery stalk 1 carrot, sliced ½ cup red wine 400g can diced tomatoes (no added salt) ½ cup beef stock (reduced sodium) 1 tbsp. tomato paste 2 sprigs fresh thyme (or 1/4 tsp. dried thyme) 4 medium potatoes 2 tbsp. skim milk 1. In a large fry pan, heat half the oil over a medium-high heat. Cook beef for 5 minutes, or until browned. Transfer the browned beef to a slow cooker. 2. Add the remaining oil to the fry pan. Add the onion, celery and carrot to the fry pan and cook for 3 minutes. Add vegetables to slow cooked with the beef. 3. Add the red wine, canned tomatoes (with liquid), beef stock, tomato paste and thyme to the fry pan. Bring to the boil. Carefully pour over beef and vegetables in the slow cooker. Stir to combine. Cover with lid. 4. Cook on low for 5 hours (or on high for 3 hours), or until beef is very tender. Stir with a wooden spoon to roughly break apart beef. 5. Make mashed potatoes by chopping potatoes in to 3cm chunks, placing in a saucepan and covering with cold water. Place saucepan over a medium heat, and bring to the boil. Reduce heat to a slow boil and allow to cook for approx minutes, or until potatoes are soft to touch with a knife. 6. Drain potatoes, return to the empty saucepan and add in skim milk and margarine. Mash potatoes with potato masher. 7. Divide mashed potato and slow-cooked beef in to 4 equal portions. Enjoy! Serves 4 Prep Time: 30 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 11

12 Maple Roasted Sweet Potato Wedges with Roasted Turkey & Green Beans 1 small sweet potato ¾ tsp olive oil 2 tsp maple syrup Orange zest Cinnamon, to taste 5 pecans 85g turkey breast 1 cup green beans 1. Heat oven to 220 C. 2. Peel and cut sweet potatoes in wedges. In a large baking dish, toss the sweet potatoes with the oil and roast for 15 to 20 minutes, stirring occasionally. 3. Remove the pan from the oven and combine the potatoes with the syrup. Continue roasting for 10 to 15 minutes, turning once during roasting. Check to see if the potatoes are tender and browning. 4. Meanwhile roast turkey breast and steam green beans. 5. When sweet potatoes are tender, sprinkle with 1/8 tsp orange zest, cinnamon, and pecans. Toss and serve alongside roasted turkey breast and green beans. Enjoy! Serves 1 Prep Time: 10 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 12

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14 Beef & Kidney Bean Tacos 80g lean beef mince 80g canned kidney beans, drained 1 tsp taco seasoning 2 cups lettuce, shredded 1 tomato, diced 2 taco shells 20g reduced fat cheese 1. Brown beef mince in a fry pan over a medium heat. Add kidney beans, and cook for further 1 minute. Stir through taco seasoning. 2. Serve seasoned taco meat in tortillas topped with shredded lettuce, chopped tomato and grated cheese. Serves 1 Prep Time: 10 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 14

15 Stuffed Capsicum 1 medium red capsicum ½ tsp olive oil 1/4 zucchini, diced 1/4 tsp garlic, minced 1 tsp lemon juice 1/4 cup quinoa ½ cup canned chickpeas, drained 1 tomato, diced 1/4 tsp dried oregano 30g low fat feta 1 tbsp. tomato paste 1. Preheat oven to 200 C. Cut the top off the capsicum (retain top to use as a lid later), then de-seed the capsicum. Microwave the capsicum for 1½ minutes. 2. Meanwhile, cook quinoa according to package directions. Dice zucchini and tomato. 3. Heat oil in a saucepan over a medium heat. Add zucchini, tomato and garlic, sauté for 2 minutes. Add lemon juice and cook for 1 minute. Remove saucepan from heat. 4. Add cooked quinoa, chickpeas, tomato paste, oregano and half of the feta to the saucepan. Stir to combine. Fill the capsicum with quinoa mixture. Place capsicum on a lined baking tray and replace the cut-off top of the capsicum. 5. Place capsicum in the oven and cook for 30 minutes. 6. Take the capsicum lid off and discard. Top capsicum with remaining feta and enjoy! Serves 1 Prep Time: 45 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 15

16 Creamy Prawn & Asparagus Pasta 45g wholemeal pasta 4 asparagus spears 165g prawns 30g plain low fat Greek yoghurt 1 tsp low fat mayonnaise 2 tsp fresh dill 1 tsp spring onion 2 tsp lemon juice 1. In a small bowl combine yoghurt, mayonnaise, lemon juice, chopped dill and spring onion. 2. Bring water to the boil in a large saucepan. Add pasta and cook, as per package instructions. 3. With 5 minutes remaining of the pasta cooking time, heat a fry pan over a medium heat and add chopped asparagus and peeled, deveined and cleaned prawns. Cook for 5 minutes, or until prawns are cooked through. 4. Drain pasta and return to saucepan. Add prawns, asparagus and yoghurt mixture and stir to combine. 5. Serve with a free food side salad and enjoy! Serves 1 Prep Time: 20 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 16

17 Mediterranean Grain Salad with Grilled Lamb 90g lean lamb fillet 1/4 cup bulgur 1/4 red capsicum 1/4 cup brown lentils, canned 1/4 brown onion 1 clove garlic, diced 50g plain low fat Greek yoghurt 6 almonds ½ cup baby spinach ½ lemon 1 tbsp. oregano, fresh (1/4 tsp if using dried) 1 tbsp. thyme, fresh (1/4 tsp if using dried) Pepper, to taste Spray oil

18 Soy Poached Chicken 1 bunch bok choy 1/3 cup brown rice 1 lime 1 clove garlic 30 grams fresh ginger 1 red chilli (optional) 2 tbsp honey 60ml soy sauce (low sodium) 200ml water 500ml chicken stock (reduced sodium) 2 chicken breasts, skinless 1. Place rice and 2/3 cup water into a saucepan. Bring to the boil. Then reduce to a simmer and cover. Cook for 20 minutes or until all the water is absorbed. 2. Meanwhile add water, stock, soy sauce, honey, chilli, ginger and juice of 1 lime to a medium saucepan and bring to the boil. 3. Turn the heat down and add the chicken breasts. Allow to gently simmer for 10 minutes. Turn the heat off and allow the chicken to infuse in the stock for 5 minutes. 4. Bring the chicken liquid back to the boil, and quickly blanch the bok choy leaves for about 30 seconds. Remove and drain. 5. Slice each chicken breast into slices. 6. Serve with rice and steamed bok choy. And a little of the chicken cooking liquid. Serves 2 Prep Time: 20 minutes Curves Complete: Phase 1 & 2 members enjoy for lunch or dinner 18

19 y, son sta y grand do so m d a h I o e able t we wer ings together. h t n is many fu red that this ve. I disco e is all about f li t a er h b w Mem Curves LIVE STRONGE R e, - Ngair Curves has helped millions of women discover the many benefits of our 30 minute strength training workout: Preserve and enhance your muscle mass regardless of your age Develop strong muscles which provide support to your bones and joints I have more energ to get y t day an hrough the d keep my fam up with ily - Man dy, Curves Fun, fast and effective Safe equipment designed for women Total body workouts A Curves coach to teach and motivate Memb er Strengthening women inside and out. Share these with your friends! curves.com.au curves.co.nz TAKE THIS INTO A CURVES CLUB TAKE THIS INTO A CURVES CLUB TAKE THIS INTO A CURVES CLUB NO OBLIGATION CONSULTATION & 7DAY NO OBLIGATION CONSULTATION & FREE TRIAL^ 7DAY NO OBLIGATION CONSULTATION & FREE TRIAL^ FREE TRIAL^ Terms and conditions apply. Must be used by Terms and conditions apply. Must be used by DAY Terms and conditions apply. Must be used by ^Valid for 7 consecutive days, at the same club. Must be used by First time users only. Age 18+. No cash value. 7 day FREE trial excludes Curves Complete, Curves Smart and Curves Travel Pass. Club Terms and Conditions apply Curves All rights reserved. One voucher per person. 7

20 Looking for more great recipes? Visit curves.com.au curves.co.nz