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Recipes

This Webpage we have designed with the specific purpose of helping you get results with your Health & Fitness program. Nutrition is a massive component that you MUST get right in order to get results. Whether your goal is weight loss, rehabilitation or sporting performance, getting your nutrition right is essential. We have presented these following recipers so you can also prepare foods in relation to your Metabolic Type ( see Metabolic Typing ). All of the recipes featured on this page are what we would refer to as Fast Delicious Nutritous Food! We know that people are time poor and need to have recipes that will not only help you to get more vitamins, minerals and essential nutrtion for your health, but only take a fraction of your time to cook! We hope that these give you some great ideas and get you on the road to better health. We are lucky to have Ben Higgs, owner and head Chef of Wild Oak Restaurant working as a Personal Trainer at No Regrets help us in providing you with these sensational recipes and food ideas to get results. I hope you enjoy this as we have put together a lot of recipes based on feedback from our clients as to what they wanted to know.

If you would like more specific recipes send an email to This email address is being protected from spambots. You need JavaScript enabled to view it.

Click on this link to see "How to be the Healthiest Version of You"

BREAKFAST IDEAS

Frittata

Base Ingredients

  • 6 Eggs
  • Dash of Milk or Cream
  • Sprinkle of Grated Cheese

Additional Ingredients

  • Smoked salmon, broccoli, tomato and spinach
  • Ham, corn, broccoli, red capsicum
  • Chicken, broccoli, asparagus and spinach
  • Chicken, pumpkin, peas and asparagus
  • Mixture of veggies

Method

  1. Preheat oven to 180 degrees
  2. Beat together the Base Ingredients
  3. Place all the Additional Ingredients at the bottom of an oven proof dish ( I use a small rectangular dish or the pan in the picture which can go in the oven )
  4. Top with the egg mixture and bake in the oven until set, approx 20 - 30 min, depending on the size of your dish

This will give you 3 - 4 servings, add a salad on the side and some avocado, take left overs for lunch the next day or a quick left over breakfast or afternoon tea snack.  Use your imagination when it comes to the Additional Ingredients.

Baked Eggs

This is a weekend favourite breakfast of mine or sometimes a quick dinner.  When I can, I like to make my own Slow Cooked Beans ( the recipe for the slow cooked beans is below ), however I do cheat and used canned beans when I need too.

Base Ingredients

  • Heinz Beanz Creations - I like Spanish Style 420g
  • 3 - 4 eggs

Additional Ingredients

  • Cheese eg feta, parmesan 
  • Olives
  • Bacon or ham
  • Chorizo
  • Veggies
  • Avocado
  • Herbs

Method

  1. Preheat oven to 180 degrees, my oven also has the grill so I heat that up as well to brown the top of the eggs
  2. Preheat a small oven proof fry pan 
  3. Gently warm through the beans 
  4. Using a spoon, make a small hole and crack your first egg into this, repeat with your remaining 2 -3 eggs
  5. Top with your additional ingredients and garnish with herbs or extra chilli
  6. Place in the oven until the egg is set and cooked to your liking, it doesn't take very long at all
  7. Spoon into your bowl and enjoy.

There will be enough for 2 serves, I keep the remainder for the next day and eat cold either for breakfast, lunch or as a snack, if I'm having for lunch I would add a salad on the side. Use your imagination when it comes to the Additional Ingredients.

Slow Cooked Beans

This recipe I learnt from my good friend Ben Higgs from Higgs & Co Wellness, over the years I have done numerous cooking classes with Ben and we have run numerous nutrition workshops together.  Thanks for the recipe Ben.

Ingredients

  • 1 Smoked Chicken Breast
  • 1 Large Brown Onion Diced
  • 2 Cloves of Garlic Crushed
  • 2 Chorizo Sausages Sliced
  • 1 can Cannelloni Beans
  • 1 can Red Kidney Beans
  • 1 can Chickpeas
  • Herbs of Choice
  • 2 cans Crushed Tomato

Method

  1. Saute the onion and garlic
  2. Add all the ingredients into a slow cooker or a large cast iron French pot
  3. Cook very slowly, as low as possible, as long as possible.

These beans are delicious, play around with the proteins that you add, I also add feta cheese once I have served the beans up.  I have also cooked these fast in 15 minutes, so don't let the slow cooking turn you off.

Scrambled Eggs

Ingredients

  • 2 Eggs
  • Dash of Milk or Cream
  • Protein Option eg Smoked Salmon
  • Carbohydrate Option eg Mushrooms
  • Avocado

Method

  1. Crack eggs into a bowl and add a dash of milk and lightly beat
  2. Heat a small fry pan and add a little butter or olive oil, if using mushrooms saute these off, or if using bacon cook this, remove from pan
  3. Using the same pan, on a low heat add the eggs and slowly scramble, I like to use a low heat cook slowly, they are much creamier this way.

A nice quick breakfast option, this is always a got to option on the weekends for me, I use different proteins on the side eg smoked salmon, ham, bacon, and always add some low energy carbohydrates eg mushrooms, tomato and always add some good fats eg avocado.

Click this link to read more about Protein and the Benefits

Protein Smoothies / Smoothie Ideas

Base Ingredients

  • 1 Scoop of Protein Powder
  • Milk 1/2 cup
  • Plain Greek Yoghurt 2 tbs
  • Flaxseed - Optional

Additional Ingredients

  • Frozen Berries 1/4 cup
  • 1 tsp Nuts and 1/2 Banana
  • 1 tbs Peanut Butter and 1/2 Banana
  • 1/2 Banana and 1/2 cup Frozen Pineapple

Method

  1. Place all ingredients into a blender and blend until smooth.

We have all heard it a 1000 times, breakfast is the most important meal of the day, but a lot of clients don't enjoy having breakfast and often skip this meal. 

When choosing a protein powder be sure to check out the label, you want the least amount of ingredients, a lot of protein powders have so many added preservatives and chemicals, the photo above is the one we have at the gym, it is sourced from grass feed cows and is organic, it is the best protein powder that we have found.

A smoothie can be a great weekday option, they are quick to make and easy to drink. They are also a great post workout meal.  Don't be limited with the ingredients that you use.

Green Smoothie

Ingredients

  • Avocado
  • Over ripe banana
  • Dates x 3
  • Kale
  • Spinach
  • Water and Ice
  • Ginger
  • Mint
  • Cinnamon

Method

  1. Place all ingredients into a blend and mix until smooth.

This smoothie recipe came from Ben Higgs, Higgs & Co, Ben and I ran a nutrition workshop at the gym a few years ago together.  

Click Here to see the YouTube video with a similar smoothie that Ben and I made together.

LUNCH IDEAS

When it comes to midweek lunches I like to keep it as quick and simple as possible, I'll often try to use left overs from the night before, using the protein from the dinner meal to make a quick salad to take to work the next day.

Salmon Salad

Ingredients

  • Salmon - left over from last nights dinner ( or Smoked Salmon )
  • Salad Mix - eg spinach, rocket, cos lettuce, mixed lettuce leaves
  • Avocado
  • 4 Bean Mix - 2 tbs
  • Cheese

Method

  1. When I cook salmon in the oven, I would cook it for 15 - 20 minutes depending on the size and would have the temperature at 180 degrees, you can sprinkle the salmon prior to cooking with some dry mixed hers, some lemon pepper or place some herbed butter on the salmon.
  2. Place all of the ingredients into your lunch container

Get creative with your salad options, mixing up your salad ingredients will keep not only interested in your food but will give your body a mixture of different vitamins and minerals.

Enjoy.

Tomato & Bocconcini Salad

Ingredients

  • 500g Cherry Tomato halved
  • 220gm Baby Bocconcini halved
  • 1 cup Fresh Basil Leaves torn
  • Olive Oil
  • Rock Salt & Cracked Pepper

Method

  1. Place cherry tomatoes and baby bocconcini into a large bowl.
  2. Top with basil and gently toss.
  3. Drizzle with olive oil.
  4. Sprinkle with salt and pepper.

Serve with some fish, chicken or lamb, enjoy.

DINNER IDEAS

Thai Style Steamed Salmon ( Serves 4 )

Ingredients

  • 4 pieces Fresh Atlantic Salmon
  • 1 bunch bok choy
  • 1 bunch asparagus
  • 1 punnet of baby corn
  • 2 carrots
  • Bean Shoots

Dressing

  • 1 Fresh lime
  • 1tsp sesame oil
  • 2 tbs sweet chilli sauce
  • 2 tsp fish sauce
  • ½ bunch coriander

Method

  1. Lightly season the fish flesh
  2. Place fish in the top of the bamboo steamer above boiling water – salmon will take approx. 10 – 15 minutes
  3. Place all vegetables apart from bamboo shoots in the bottom of a dual layer bamboo steamer – veggies will take approx. 5 minutes
  4. Glaze - Combine all other ingredients and whisk together
  5. Serve steamed salmon atop the vegetables, glaze and dress with bamboo shoots.

Seared King Salmon with Citrus Butter

Ingredients

  • 2 x Salmon Fillets 
  • Sea Salt
  • Greens ( asparagus, bok choy, zucchini etc )
  • Fresh Lemon
  • Butter 2 tbs

Method

  1. Lightly salt salmon on the skin side
  2. In a hot pan, sear the salmon skin side down on medium heat for approx 5 minutes.
  3. Turn salmon over and cook a further 3 - 5 minutes.
  4. Add the greens to the pan and cook for 2 minutes.
  5. Remove all ingredients from the pan and place on serving plates.
  6. While the pan is still hot, squeeze the lemons into the pan and add the butter swirling around until melted.
  7. Drizzle over salmon and serve.

Instead of veggies you could serve with salad as shown in the picture.

This is a recipe that Ben Higgs cooked at a nutrition evening that we held at the gym.

Slow Cooked Beef Vindaloo

Ingredients

  • 600 grams casserole beef, diced into cubes
  • 1 large onion, chopped
  • 1 large sweet potato, chopped
  • 1 400 gram tin of diced tomatoes
  • 1/2 cup ( 150 g ) Vindaloo paste
  • 1 cup water

Method

  1. Heat a little olive oil in a pan and brown the meat, once browned transfer to a slow cooker.
  2. Place onions into fry pan and soften.
  3. Add the vindaloo paste to the onions and stir.
  4. Add the tinned tomatoes to the onion and the water, combine all ingredients.
  5. Add the tomato mixture to the beef in the slow cooker, along with the sweet potato.
  6. Slow cook on low for a minimum of 4 hours, the longer the better.
  7. Serve with steamed veggies

Broccoli Ideas

2 Different Ways to Cook Broccoli

Method 1

Stir Frying:

  • Heat a wok or fry pan to medium heat. 
  • Add some butter to the pan, once melted add your broccoli, increase the heat slightly and cook for no longer that 2 minutes. 

Method 2

Steaming:

  • In a double boiler or I use an wooden steamer as per the Salmon recipe above, bring to the boil an inch or 2 of water.
  • Place your broccoli in the top pan and steam for no longer than 1 - 2 mins.

Either method can be enjoyed with dinner or kept for the next day and have cold with lunch or as an afternoon snack.

Bolognese Sauce

Ingredients

  • 500 grams beef mince meat
  • 1 Onion diced
  • 1 Carrot diced
  • Jar of Bolognese Sauce
  • 1 tbs Beef Stock
  • Sliced Mushrooms

Method

  1. Brown off meat and onion
  2. Place meat and onion in a slow cooker along with all remaining ingredients apart from the mushrooms
  3. Slow cook for as long as time permits, usually I allow 3 - 4 hours
  4. Add mushrooms and cook for a further 30 minutes with the lid off.

If you don't have a slow cooker, this can easily be cooked in a fry pan on the stove and could be done in as little as 30 minutes, I like to slow cook as it develops the flavours more.  

I serve this sauce on top of steamed vegetables, rather than pasta.

This is a great meal to be used as a lunch option the next day, the sauce can also be frozen for later use.

 Scallop Stir Fry

Ingredients

  • Scallops
  • Olive Oil and Garlic
  • Mixed Vegetables eg carrot, celery, onion, capsicum, snow peas, broccoli
  • Snow Peas
  • Cashew Nuts ( optional )

Method

  1. Heat a wok or fry pan to high
  2. Add olive oil and garlic
  3. Add mixed veggies and stir fry for a couple of minutes ( I like to keep them crunchy ), remove from wok
  4. Add scollops to wok and stir fry for a minute ( these won't take long )
  5. Add mixed veggies back to the wok and toss with scollops
  6. Serve in a bowl and top with bean shoots for extra crunch

Click this link to read more about "Why Having a Rich Array of Nutrients in your Diet adds to Vibrant Health"

SNACK IDEAS

Baked Ricotta

Ingredients

  • 1 Wedge of Ricotta
  • 1 - 2 TBS Grated Parmesan Cheese
  • Chilli Flakes - to taste
  • Rock Salt and Pepper - to taste
  • Thyme - sprinkle

Method

  1. Preheat oven to 160 degrees
  2. Place a piece of baking paper on an oven tray and place ricotta cheese on top
  3. Mix together all the remaining ingredients and sprinkle over the ricotta cheese
  4. Bake in the oven for 50 - 60 minutes

** This is a great snack to take to work for morning or afternoon tea, enjoy it with carrot or celery sticks, it can also be used in salads, wraps, baked eggs etc.

Dips

Hommus Dip

Ingredients

  • 800g Tin Chickpeas
  • 125ml or 1/4 cup Lemon Juice
  • 80ml or 1/3 cup Tahini
  • 1 Clove of Garlic ( optional )
  • 2 tbs Water

Method

  1. Place all ingredients into a food processor or blend, blend until combined.

A favourite afternoon snack of mine, I usually have it with carrot, celery or cucumber sticks.

The picture with the jar was an idea from Ben Higgs, Ben showed us this trick at one of the nutrition evenings that we ran at the gym a few years ago, a great way to take this snack to work.

Avocado Dip

Ingredients

  • 2 Large Avocados, Chopped
  • 1 Tomato, Deseeded, Finely Chopped
  • 1 Garlic Clove, Crushed
  • 2 tbs Lime Juice

Method

  1. Place avocado in a bowl
  2. Using a fork, mash until smooth
  3. Add remaining ingredients, stir to combine.

Afternoon Tea Snack Box

Ingredients

  • Protein eg Ham, Smoked Salmon, Chicken etc
  • Low Energy Carbohydrates eg Carrot, Celery, Capsicum, Cucumber
  • Optional - Hard Boiled Egg, Cheese

Method

  1. Place chosen ingredients into container, ensuring that you have added some protein to your selection

Don't Forget Dessert!! 

Dark Chocolate Mousse

Ingredients

  • 2 Large Avocados - Cut in half, stone removed
  • 1/4 cup Cocoa Powder
  • 2 tbs Vanilla Extract
  • 3 tbs Maple Syrup
  • 1/3 c Coconut Cream
  • 150g Dark Chocolate Mousse ( 70 % ), melted

Method

  1. Scoop the flesh of the avocado into a large bowl or food processor.
  2. Add the cocoa powder, vanilla extract, maple syrup and coconut cream and process for 10 seconds, scrape down the sides and process a further 10 seconds, continue until smooth.
  3. Add the cooled melted dark chocolate and process for 15 seconds or until creamy and smooth.
  4. Spoon into serving glasses.
  5. Chill until required. Enjoy.

This is a recipe that Ben Higgs cooked at a nutrition class we ran at the gym.