Spring Wellness Program

Spring Wellness Program Meal plan ~ Week 6 ~ 21 November - 27 November Sunday Cook-up Monday Tuesday Wednesday Thursday Friday Saturday Sunday MEAT FREE MONDAY TACO TUESDAY WACKY WEDNESDAY STIR FRY THURSDAY FISH FRIDAY SALAD SATURDAY EASY SUNDAY Breakfast Prepare the chia pudding and muesli into portions Chia pudding Muesli Chia pudding Muesli Muesli Frittata Frittata Lunch Prepare the risotto and divide x2 portions. Cook the protein for Tuesday and Wednesday Spring Pea and Cauliflower Risotto Cauliflower pizza, topped with: - Basic tomato sauce - Roast pumpkin - Chickpeas - Broccolini - Red onion - Oregano - Goats cheese or vegan parmesan cheese Spring Pea and Cauliflower Risotto with some salmon flakes or smoked salmon. Zucchini pizza, topped with: - Basic tomato sauce - Diced chicken breast, coated and cooked with Mexican Chilli Powder - Red onion - Spinach - Some tasty cheese. Once cooked - add some fresh avo, salsa and sour cream Pork chops with satay sauce Nicoise salad with tomato, cucumber, onion, capsicum, cos lettuce, green beans, olives, can tuna or smoked salmon, hard-boiled eggs. Dress with x2 tbs of red wine vinegar, 1 tsp dijon mustard and olive oil Tandoori Leg of Lamb Dinner Cook basic tomato sauce Roast your pumpkin and prepare your pizza toppings Cauliflower pizza, topped with: - Basic tomato sauce - Roast pumpkin - Chickpeas - Broccolini - Red onion - Oregano - Goats cheese or vegan parmesan cheese Zucchini pizza, topped with: - Basic tomato sauce - Fresh white fish, coated and cooked with Mexican Chilli Powder - Red onion - Spinach - Some tasty cheese. Once cooked - add some fresh avo, salsa and sour cream Dukkah Dinners with Chicken Pork chops with satay sauce Dukkah Dinners with Salmon Steak Frites - Cook some sweet potato chips and serve with mixed green veggies Freezer meal!1

Chia Pudding What you need: 1/4 cup shredded unsweetened coconut 1/4 cup chia seeds 3/4 cup full fat coconut milk ( or almond milk) 1/2 cup coconut water (or filtered water) ½ cup berries or other fruit, (puree works best)or some fresh vanilla bean You can add Cacao Powder or Cacao Nibs for chocolate hit! What to do: In a small bowl or half pint Mason type glass jar, add coconut, chia seeds, coconut milk, coconut water, fruit, vanilla and mix until very well combined. Or you can do this in a theromix or blender for smooth consistency Place in the refrigerator and allow to rest for at least 2 hours or overnight * This is a great option for breakfast on days you are in a hurry, make it the night before. Mad on Nutrition www.madonnutrition.com.au

Tam s homemade muesli What you need: ½ cup Coconut Oil ½ cup Honey 5 cups Rolled oats 2 cups Quinoa flakes 2 cups Shredded coconut 1 cup Sunflower seeds 1 cup Pepitas 1 cup Buckwheat Flaked Almonds Macadamias (halves) Flaxseed ground Flaxseed whole Chia Seeds Dried Fruit if desired cranberries, currents etc What you do: In a large baking dish put in the Rolled Oats, quinoa flakes and shredded coconut. Drizzle with honey and coconut oil (you might have to warm it up). Put in a very slow oven 100 degrees c. for 1 hour. Stir every now and then. Then add sunflowers seeds, pepitas,and buckwheat. Cook for another 30 mins. Then add the nuts. Cook for another 30-40 mins. It should be golden, and nuts slightly browned. Then add in Flaxseed ground and whole, and chia seeds, and Dried Fruit if desired. There is no rules sometimes I forget to buy ingredients and its just fine without! if there is something you don t like, leave it out, or something you really like add it in! Mad on Nutrition www.madonnutrition.com.au

Frittata What you need: 5-6 Eggs 1 cup grated zucchini or chopped wilted silverbeet/spinach (you can use frozen,make sure you defrost it first and squeeze out the water) 1 cup ricotta cheese (250gram tub), or silken Tofu 3-4 rashers of bacon 1 leek or 4 spring onions (shallots) Throw in any other leftover veggies cooked broccoli, cooked sweet potato What you do: Dice bacon into small pieces then cook in a small frying pan for 5 mins, add the chopped leek or shallot for the last 2 mins. Whisk eggs and ricotta together then add zucchini or spinach. Mix in cooked bacon and Leek. Line muffin tray (I use the larger 1 cup size for these), with baking paper. ( Don t use cake/muffin liners - it sticks!). The baking paper slides up a bit, so you have to recruit some help to hold it while you spoon mixture in, or multitask and do it yourself! Bake at 160 for about 35-40 minutes. They will deflate just a little once cooled. Store in the fridge for a healthy snack or easy lunch starter (just add salad! ) Pumpkin Loaf Mad on Nutrition www.madonnutrition.com.au

Spring Pea and Cauliflower Risotto October 18, 2018/in Uncategorized /by Debbie Solms Fresh, bouncy and light, these spring flavours will breathe life into a winter dish. Ingredients Mint infused olive oil (recipe ingredients below) Mint leaves to garnish 1 red onion 2 garlic cloves Tbs butter 1 cup vegetable stock 2 cups of frozen peas 200g sugar snap peas 2 large zucchinis, grated 1 large cauliflower Parmesan or Marscapone cheese Olive oil of your choice for dressing (mint oil or citrus oil would be great!) Salt, pepper Ingredients Mint infused Olive Oil 50g cups mint leaves (approx. 4 cups) 250g Extra Virgin Olive Oil Substitutions Boost protein Add some grilled chicken or salmon or top with pistachios and hemp seeds Family friendly cook some arborio rice or serve with toasted garlic bread for kids (omit for adults) Short-cut use frozen green vegetables Short-cut use a shop-bought mint or citrus oil 1. Place the cauliflower into food processor and pulse into rice and set aside. 2. Mince garlic, chop onions, grate zucchini and trim sugar snap peas. 3. Grate parmesan if using and set aside. 4. Heat oil in a pan on medium-high and cook onion and garlic until translucent. Add cauliflower and zucchini and lower temperature to medium and cook for a further minute. 5. Add vegetable stock, peas and sugar snaps and continue until al dente. 6. Remove from heat, add cheese, fresh infused oil, salt and pepper and fresh mint leaves to garnish.

Gorilla Grills October 18, 2018/in Uncategorized /by Debbie Solms Have a wild night in with these sumptuous marinades. Ingredients Tandoori 230 ml plain yoghurt 2 tsp grated ginger 2 cloves of minced garlic 1 tsp ground cumin 1 tsp ground coriander 1 tsp turmeric 1 tsp cayenne 1 tsp paprika 1 tsp garam masala 2 tbs lemon juice Pinch paprika Protein suggestions: lamb, lamb leg roast (bone in), chicken roast, prawns Serving suggestions: cucumber raita and tomato salad Ingredients Mustard 1 tsp dijon or wholegrain mustard 1 tbs olive oil 2 tsp lemon rind 80ml lemon juice 2 cloves of garlic, minced

Protein suggestions: chicken, fish, firm tofu Serving suggestions: coleslaw, salad with tomato, red onion, avocado, capsicum, cucumber Ingredients Teriyaki 1 tsp sesame oil 2 tbs tamari 2 tbs rice wine vinegar 2 tbs white sesame seeds 1 clove of garlic, minced 1 tsp grated ginger 1 tsp honey (optional) Protein suggestions: chicken, beef, firm tofu, salmon, prawn, tuna, pork Veggie suggestions: broccoli, red onion, mushrooms, snow peas, green beans, red capsicum Substitutions Family friendly serve with rice, pitta bread, sliced potato for kids (omit for adults) Short-cut use frozen green vegetables Short-cut use a shop-bought organic marinade 1. Mix the ingredients for the marinade together. 2. Marinate protein and veggies of choice 3. Grill or roast protein of choice. 4. Serve with crunchy salad or steamed veggies.

Pizza bases four ways November 12, 2018/in Uncategorized /by Kelly Try your hand at these healthy options on an old favourite. Zucchini or Cauliflower Ingredients x2 zucchini (grated) or 1 head of cauliflower (grated into rice ) 3 tbs of coconut flour or rice flour x3 or x4 eggs salt and pepper 1. Mix the ingredients together. 2. Heat a fry pan on medium heat and add olive oil to coat. 3. Pour the ingredients into the pan until the surface is evenly covered pat down with the back of a spatula to flatten down. 4. After 4 minutes or so, or until the base is cooked, flip over or put under a grill to cook the other side. 5. Top with your favourite ingredients and cook in oven on 180 C to your liking. Spelt or plain flour Ingredients 500g spelt flour or plain bakers flour 2 tsp instant dried yeast 1 tsp salt 60g olive oil 260 g water 1. Mix the ingredients together and knead into a ball. 2. Preheat oven to 200 C 3. Place dough into an oiled bowl and cover with a damp tea towel or cling film until risen (approx 15 minutes) 4. Roll out the dough into a large circle. 5. Top with your favourite ingredients and cook in oven on 200 C to your liking (approx 20 minutes). Substitutions Short-cut & kid friendly use mountain bread or tortilla pizza bases for kids.

Dukkah Dinners October 10, 2018/in Uncategorized /by Debbie Solms These 10-minute meals will rejuvenate your weekly meals! Ingredients Shop-bought Dukkah Salmon, chicken or lamb (rack or cutlets work well) Olive oil spray Roasted vegetables or fresh green salad to serve Ingredients Dukkah 110g of toasted hazelnuts or pistacchios 80g of toasted sesame seeds 2 tbs of toasted coriander seeds 2 tbs of toasted cumin seeds 2 tsp black pepper 1 tsp rock salt Method toast all ingredients in a frying pan and pulse in a food processor until desired consistency. Substitutions Family friendly cook some rice or serve with toasted pita bread for kids (omit for adults) Short-cut use frozen green vegetables Short-cut use a shop-bought pre-mixed salad 1. Spray salmon, chicken or lamb with olive oil and coat in the Dukkah 2. Heat your frying pan on medium and fry the meat on all sides until cooked through. If Dukkah is browned too early, turn the fry-pan down to low. 3. Serve with your choice of roasted vegetables or salad.

Sizzling Satay s October 10, 2018/in Uncategorized /by Debbie Solms This fresh and lite satay dish is quick and easy to prepare. Make extra sauce to freeze to make it even quicker! Ingredients satay sauce (makes x4 serves) 4 cups (2 x 400g can) coconut milk 2 tbs soy sauce 1 tbs fish sauce 4 tbs lime juice 1 tbs coconut sugar 2 cups salted peanuts Ingredients stir fry Peanut or coconut oil Rump steak or chicken breast (trimmed and thinly sliced) or frozen green prawns or salmon steaks Garlic Red onion Red capsicum Crunchy green vegetables of choice: broccolini, broccoli, snow peas, sugar snap peas Thai basil leaves or fresh chopped coriander Substitutions Family friendly cook some rice or vermicelli noodles for kids (omit for adults) Short-cut use frozen green vegetables Short-cut use a shop-bought organic sauce 1. Mix the ingredients for the satay sauce together. Blend the peanuts for a thicker composition if preferred. Divide into x4 portions. Freeze x3 portions and keep one aside. 2. Cook the protein of choice in a large wok or frying pan over a medium heat. Put aside. 3. Cook onion and garlic for a few minutes, add sauce and crunchy green veggies and cook until just tender (al dente). 4. Mix through the protein and cover with sauce. 5. Serve with basil or coriander leaves or fresh, crunchy cucumber.