CHALLENGE #1 RECIPE BOOK Sally Brouwer Fitness Challenge #1 Recipe Book 1
CONTENTS MAINS SBF muesli #1 Stuffed sweet potato 3 3 Pancakes 3 Vegetable stack 4 Veggie burgers 4 San choy bow 4 Kale frittata 5 Turkey meatloaf 5 Rice paper rolls 5 SNACKS Vegetable muffins 9 Healthy slice 9 Cranberry muesli bars 9 ANZAC biscuits 10 Apricot banana bars 10 Rockmelon cake 10 SALADS & SOUPS Lamb and sweet potato soup 6 Pea and ham soup 6 Sweet potato salad 6 Tabbouleh 7 Crunchy salad 7 Waldorf salad 7 Curried egg salad 7 Green salad 8 Chicken and zucchini soup 8 Bean salad 8 If you d like to be part of our next SBF Challenge, or to purchase our other recipe books, check out sallybrouwerfitness.com.au for details Sally Brouwer fitness Sally Brouwer Fitness Challenge #1 Recipe Book 2
SBF muesli #1 SERVES 6 ½ cup (48g) rolled oats 1 cup (95g) oat bran ½ cup (30g) shredded coconut ½ cup (70g) sultanas 2 tbsp (15g) slivered almonds 2 tbsp honey 1 tbsp chia seeds Mix all dry ingredients. 1 Heat honey in the icrowave for 10 2 seconds. 3Pour honey over the dry mixture. Spread evenly over oven tray. 4 Bake for 5-10 minutes at 180 5 degrees. (with ½ cup skim milk) Calories: 209 Carbohydrates: 30.6g Protein: 5.3g Fat: 7.4g Sugar total: 13.3g MAINS Stuffed sweet potato 2 x 100g sweet potato 1 cup (168g) uncooked quinoa 2 cups chopped kale 1 tbsp (10g) flaked almonds ¼ cup (20g) dried cranberries 4 small cooked chicken breasts (360g total weight) 2 cups (500ml) chicken stock 2 tsp (10ml) extra virgin olive oil Bake sweet potatoes in oven at 180 1 degrees for approximately 1 hour or until soft inside. 2Cook quinoa in chicken stock as per packet directions. 3Saute kale, almonds and cranberries in oil until kale is wilted (approximately 3 minutes). 4Add quinoa and cooked chicken breast. 5Cut potatoes in half and fill. Calories: 299 Carbohydrates: 34.3g Protein: 27.1g Fat: 6.4g Sugar total: 9g Pancakes MAKES 10 (3 tablespoons of mixture) 2 cups wholemeal self-raising flour (240g) ¼ teaspoon baking soda 1 egg 2 egg whites 2 cups (500ml) skim milk 1 tsp psyllium husks 1Whisk flour, baking powder and psyllium husk. 2Add milk and eggs and whisk to a smooth batter. 3Cook in pan with minimal spray oil. PER PANCAKE Calories: 107 Carbohydrates: 17.8g Protein: 5.1g Fat: 1.1g Sugar total: 0.5g Sally Brouwer Fitness Challenge #1 Recipe Book 3
MAINS Vegetable stack SERVES 1 2 x circular slices of eggplant, 1.5cm thickness ½ red capsicum (50g), cut into 2 slices ½ medium-sized zucchini (75g), cut into circular slices 1 cup mushroom slices (70g) 50g light haloumi cheese, cut into slices 1Grill all vegetables (except the mushrooms) in the oven until soft. 2Cook the haloumi and mushrooms in a pan for approximately 5 minutes. 3Stack the vegetables: capsicum, eggplant, haloumi, mushrooms, zucchini and repeat this order again. Calories: 227 Carbohydrates: 14.8g Protein: 17.9g Fat: 8.4g Sugar total: 9g Veggie burgers 1 medium-sized carrot (60g), grated 4 tbsp shallots, chopped 1 cup (25g) chopped coriander (cilantro) 1 x 420g tin of chickpeas 4 tbsp tahini 5 tsp sesame seeds 1Mash the chickpeas in a bowl. 2Mix in everything else except the sesame seeds. 3Form into 8 patties. 4Roll each patty in the sesame seeds. 5Chill in the fridge for at least half an hour. 6Either cook in oven for 5-10 minutes or in a pan for a couple of minutes each side. 7Serve with either soy sauce or sweet chilli sauce. *This has not been calculated into the nutritional values. (2 patties) Calories: 236 Carbohydrates: 28.4g Protein: 10.1g Fat: 12.8g Sugars total: 8.2g San choy bow SERVES 2 250g lean pork mince (could substitute with other mince) 2 onions (80g each), diced 1 clove garlic, crushed (1 tsp minced garlic) 8 big iceberg lettuce leaves These are all to taste so add or eliminate according to your preference: 1 tbsp ginger 1 tbsp coriander 1 tbsp parsley 1 tbsp chilli 1 tbsp (20ml) lemon juice Salt to season 1Brown onion and garlic in a pan. 2Add meat and brown. 3Add all other herbs, spices and lemon juice. 4Spoon meat mixture into lettuce cups. Calories: 255 Carbohydrates: 10.5g Protein: 25.8g Fat: 12.2g Sugar total: 4.7g Sally Brouwer Fitness Challenge #1 Recipe Book 4
Kale frittata 1 medium-sized (133g) sweet potato, diced 2 cups chopped kale 3 eggs ½ cup egg whites (3 egg whites) ½ cup (125 ml) skim milk 125g light smooth ricotta 50g light feta cheese 1 tsp (5ml) extra virgin olive oil Saute sweet potato in a pan with oil 1 until tender. 2Add kale for 1-2 minutes, until wilted. 3Beat eggs, egg whites and milk. 4Put sweet potato mixture into greased oven-proof dish and pour egg mixture over. Season with salt and pepper (optional). 5Dollop ricotta over the top. 6Bake at 180 degrees for 15-20 minutes or until set in the middle. 7Sprinkle feta on top and bake for another 5 minutes. Calories: 194 Carbohydrates: 14.4g Protein: 16.7g Fat: 8.8g Sugar total: 2.6g MAINS Turkey meatloaf SERVES 6 2 turkey sausages (84g each) 500g lean turkey mince 1 cup (30g) baby spinach 50g sundried capsicum strips 2 tbsp (40 ml) sugar-free barbecue sauce 2 egg whites 1Mix everything together. 2Line loaf tin with aluminium foil and press in mixture. 3Place loaf tin in a larger baking dish half filled with water. 4Bake in oven at 180 degrees for approximately 40 minutes or until cooked through. Calories: 207 Carbohydrates: 4.1g Protein: 20.3g Fat: 12.9g Sugars total: 1.6g Rice paper rolls MAKES 12 1 packet rice paper rolls 2 cups shredded iceberg lettuce (120g) 1 grated carrot (120g) 1 grated cucumber (120g) 1 avocado (120g) 1Place 10g of each ingredient on a rice paper roll. 2Roll the paper up and fold in both ends to make a neat parcel. 3Dampen the end with water and seal the parcel. PER ROLL Calories: 49 Carbohydrates: 5.8g Protein: 3.4g Fat: 1.2g Sugar total: 0.9g Sally Brouwer Fitness Challenge #1 Recipe Book 5
SALADS & SOUPS Lamb and sweet potato soup SERVES 6 Lamb shanks: 300g total including bone = approx. 150g of meat Sweet potato (500g) 2 cups (500ml) chicken stock 2 cups (500ml) water ½ cup uncooked quinoa (you could substitute with uncooked rice if preferred) 1 x 420g tin of chickpeas 1 cup (250ml) tomato pasta sauce Place everything except chickpeas 1 and quinoa into a slow cooker on low for 6 hours. 2Remove the bones and scoop away any fat from the top of the soup. 3Add chickpeas and quinoa and cook for a further 30 minutes. Calories: 292 Carbohydrates: 43.2g Protein: 16.7g Fat: 7.5g Sugar total: 8.7g Pea and ham soup SERVES 10 500g split peas 3 medium-sized carrots (60g each), diced 3 celery sticks (7-8 inches long), finely sliced 1 brown onion (100g), diced 1 garlic clove, crushed (or 20g minced garlic) 1 ham hock (800g) 4 cups (1 litre) chicken stock Place everything in a slow cooker on 1 low for 6 8 hours. 2Remove bones and scoop fat from the top of the soup. Calories: 386 Carbohydrates: 28.4g Protein: 28.8g Fat: 13.5g Sugar total: 5.5g Sweet potato salad SERVES 1 ½ cup (65g) cubed sweet potato 1 tbsp (5g) sesame seeds 2 cups (60g) rocket leaves ¼ (20g) red onion, finely sliced 2 tsp (10g) honey 1 tsp (5ml) olive oil 1Place sweet potato cubes on baking tray in oven at 180 degrees for approximately 20 minutes. 2When the sweet potato is just about cooked through, drizzle with honey and sprinkle with the sesame seeds, then place back in the oven for another 5 minutes. Mix rocket, finely sliced red onion 3 and olive oil. Allow sweet potato to cool a little 4 before adding to the salad. Calories: 193 Carbohydrates: 29.2g Protein: 4.4g Fat: 7.7g Sugar total: 12.8g Sally Brouwer Fitness Challenge #1 Recipe Book 6
Tabbouleh 1 cup (168g) cooked quinoa 4 cups chopped parsley (100g) 12 cherry tomatoes, cut into quarters 1 cup (100g) diced cucumber (raw with peel) 1 small red onion (90g), finely diced 1 cup finely diced red capsicum Dressing: 2 tsp (10ml) extra virgin olive oil 2 tsp (10ml) lemon juice 1 tsp minced garlic Stir together dressing ingredients. 1 Combine all other ingredients in a 2 bowl and combine with dressing. Calories: 130 Carbohydrates: 20.3g Protein: 4.9g Fat: 3.9g Sugar total: 2.4g SALADS & SOUPS Crunchy salad SERVES 2 1 carrot (60g), grated ½ red onion (40g), quartered and thinly sliced 1 cup (35g) grated cabbage 2 stalks celery (7-8 inches long) 1 tbsp (20g) spring onion, chopped ¼ cup (50g) char-grilled red capsicum strips ½ cup (113g) low-fat cottage cheese 2 tbsp (15g) flaked almonds Mix everything together, then dollop 1 cottage cheese on top and sprinkle with almonds. Calories: 141 Carbohydrates: 14.3g Protein: 12.1g Fat: 6.8g Sugar total: 9g Waldorf salad SERVES 1 Celery stalk, 7-8 inches long ½ small red apple (80g) 4 rings of red onion (36g), sliced in half 10 tbsp flat-leaf parsley (38g), roughly chopped 1 tbsp (5g) crushed walnuts Dressing: 2 tsp (10ml) lemon juice 1 tsp (5ml) olive oil Calories: 197 Carbohydrates: 17.5g Protein: 3.4g Fat: 14.1g Sugar total: 9.2g Curried egg salad 1 celery stick (7-8 inches long), sliced into matchsticks 8 slices (72g) red onion, thinly sliced ½ cup (13g) chopped parsley 2 cups shredded iceberg lettuce 4 hard boiled eggs 1 tbsp curry powder (adjust to taste) 1 tbsp (20ml) olive oil 1Combine celery, onion and parsley in a bowl. 2Spread lettuce on a plate. 3Top with the egg and then the celery mixture. 4Sprinkle with curry powder and drizzle with olive oil. Calories: 114 Carbohydrates: 5.2g Protein: 7.4g Fat: 8.7g Sugar total: 1.3g Sally Brouwer Fitness Challenge #1 Recipe Book 7
SALADS & SOUPS Green salad SERVES 8 2 cups (156g) iceberg lettuce, shredded 2 tbsp (40g) spring onions, thinly sliced 1 cup (100g) Lebanese cucumbers, diced 1 small avocado (125g), halved and sliced 15 snow pea pods (50g), ends removed and chopped Dressing: 1½ tbsp (30ml) olive oil 1 tbsp (20ml) white wine vinegar 2 tsp (10g) wholegrain mustard 1Mix all ingredients together. 2Mix dressing in a jar and shake well. 3Pour dressing over the salad. Calories: 114 Carbohydrates: 8.9g Protein: 3.5g Fat: 10.6g Sugar total: 4.5g Chicken and zucchini soup SERVES 7 1 brown onion (100g) finely diced 1 tsp minced garlic (20g) or 1 x clove 1 tbsp curry powder 500g chicken mince or thinly sliced chicken breast 1 cup uncooked quinoa (168g) 4 cups (1 litre) chicken stock 4 medium-sized zucchini (600g) 1Place all ingredients (except zucchini) in a slow cooker on high for at least four hours, or until meat is cooked through. 2Add zucchini and leave for another 30 minutes. OR: 1Cook meat in a pan with onion, garlic and curry powder. 2In a large pot, bring the chicken stock to boiling point and add quinoa. Cook quinoa as you would rice (approximately 10 minutes). 3Add the meat and zucchini to the quinoa and stir occasionally for a further 5 minutes or until zucchini is soft. Calories: 199 Carbohydrates: 17.1g Protein: 16.7g Fat: 6.6g Sugar total: 3.4g Bean salad 2 x 240g can four bean mix 1 cup (250g) sweet corn kernels 1 cup halved cherry tomatoes (approximately 5) 1 cup chopped coriander 1 avocado (120g), diced 1 small red onion (80g), sliced Dressing: 3 tbsp (60ml) lime juice 1 clove garlic, crushed (1 tsp minced garlic/20g) 1 tbsp olive oil (20ml) 1Mix ingredients in a bowl. 2Mix dressing in a jar and shake well. 3Pour dressing over the salad. Calories: 270 Carbohydrates: 36.6g Protein: 11.5g Fat: 9.9g Sally Brouwer Fitness Challenge #1 Recipe Book 8
SNACKS Vegetable muffins SERVES 16 2 cups (240g) wholemeal self-raising flour 1 large carrot (90g), grated 250g raw sweet potato, grated 3 cups (90g) spinach (or baby spinach leaves), finely chopped 30g low-fat feta cheese, crumbled ½ cup (125ml) skim milk 1 egg 3 egg whites (½ cup) 3 tbsp (60ml) extra virgin olive oil Mix all dry ingredients so vegetables 1 are coated in flour. 2In a separate bowl, mix eggs with milk. 3Fold the wet ingredients into the dry mixture. 4Spoon into muffin tray and cook for approximately 20 minutes at 180 degrees. Calories: 109 Carbohydrates: 14g Protein: 3.8g Fat: 3.6g Sugar total: 2g Healthy slice MAKES 20 1 cup (130g) pumpkin seeds 2 cups (120g) shredded coconut 1½ cups (180g) wholemeal self-raising flour 1 cup (120g) sultanas 1½ cups (375ml) skim milk 1 egg 4 egg whites ¼ cup baking Natvia (optional) Mix everything together in a bowl. 1 2Pour into a lamington tray lined with baking paper. 3Bake 25-30 minutes at 180 degrees. Calories: 137 Carbohydrates: 12.5g Protein: 5g Fat: 7.5g Sugar total: 5.6g Cranberry muesli bars MAKES 18 3 cups (360g) rolled oats 1 cup (60g) shredded coconut 4 tbsp (60g) chia seeds ½ cup (60g) pumpkin seeds ½ cup (60g) dried cranberries, chopped 2 cups egg whites (approx. 12 egg whites) 6 tsp (30ml) macadamia oil ¼ cup baking Natvia *optional for added sweetness Mix everything in a blender. 1 2Line oven tin with aluminum foil. 3Firmly press mixture into tray, or place mixture on baking paper then cover with more baking paper and roll out into a large square. 4Bake for approximately 30 minutes at 180 degrees or until brown. PER SLICE Calories: 170 Carbohydrates: 15.4g Protein: 6.7g Fat: 7.9g Sugar total: 3.3g Sally Brouwer Fitness Challenge #1 Recipe Book 9
ANZAC biscuits MAKES 12 1 cup rolled oats (95g) ½ cup shredded coconut (30g) 2 tblsp honey (43g) ½ cup flaked almonds (55g) 1 tblsp water (20ml) 2 tblsp macadamia oil (40ml) 3 egg whites (½ cup) (129g) 1Mix all dry ingredients in a blender. 2Add wet ingredients and blend. 3Form into 12 biscuits and bake in 180-degree oven for approximately 20 minutes. PER BISCUIT Calories: 106 Carbohydrates: 8.3g Protein: 3g Fat: 6.8g Sugar total: 3.2g SNACKS Apricot banana bars MAKES 12 3 medium bananas (378g) 3 cups rolled oats (285g) 5 pitted dates (40g) 5 dried apricots (40g) ¼ cup slivered almonds (30g) 1 tsp cinnamon 1½ tsp (7.5ml) vanilla essence 1Mash the bananas. 2Add everything else. 3Press mixture into a lined slice pan. 4Bake 30-40 minutes in 180-degree oven. PER BAR Calories: 150 Carbohydrates: 28.1g Protein: 3.5g Fat: 3.7g Sugar total: 7g Rockmelon cake ½ medium-sized rockmelon (260g) 8 medium strawberries (147g), sliced 1 cup blueberries (130g) 2 kiwi fruit, medium sized (148g) 2 tbsp chia seeds (60g) 4 tbsp slivered almonds (30g) 1 x 180g tub plain fat-free Chobani Greek yogurt Remove skin and seeds from the 1 rockmelon. 2Place strawberries and blueberries in the middle of the rockmelon and flip over on a serving dish. 3Cover the top of the rockmelon with the Chobani yogurt. Refrigerate for at least 20 minutes to allow the yogurt to firm a little. Slice the kiwifruit and arrange 4 around the bottom of the rockmelon. Sprinkle with the chia seeds and almonds. Calories: 174 Carbohydrates: 19.5g Protein: 8.4g Fat: 5.6g Sugar total: 11.6g Sally Brouwer Fitness Challenge #1 Recipe Book 10
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