Recipes

Jen’s Muesli

500g Oats
2tsp Dutch Cinnamon
2 Lemons, chopped rind and juice
2 handfuls of Seeds (pepita, sunflower, sesame)
2tbsp LSA (Ground Linseed, Sunflower, Almonds)
2 handfuls of Raisins or Sultanas
Cup desiccated coconut
2 handfuls Nuts (pecans, almonds)
2 handfuls dried fruit, chopped (apricot, pear, peaches, pineapple, dates)

Directions:

Combine, stir and store in an airtight container. This should be enough breaky for two weeks depending on how often and how much you consume.

Options:

Pour desired amount of muesli into a bowl. Add a few tbsp of original low-fat yoghurt. Chop up some seasonal fresh fruit and stir through (nectarines, bananas, kiwis, strawberries). In Winter Jen uses frozen berries. Enjoy!

Stu’s Chook Stirfry

Fresh garlic and ginger
1 Brown Onion, chopped
Skinless Chicken Breast
Chilli Paste
Sweet Soy Sauce
Lots of colourful, fresh vegetables!!
(Snowpeas, carrot, capsicum, corn, broccoli)
Brown Rice (1/2 cup per person)

 

Directions:

  1. Heat garlic, ginger and onion in pan on high.
  2. Add chicken, chilli paste, and sweet soy (plenty of
  3. each). Cook for 3-4mins. Go nuts with vegies!
  4. Keep it quick and crunchy (1-2mins). Boil 1 cup
  5. rice (serves 2 people) with 6-8 cups water for
  6. 25mins, stirring occasionally. Drain rice, then
  7. serve topped with delicious stirfry.

NB. Chicken could be replaced with beef, if desired.

My Favourite Banana Bread

1/3 cup strong coffee
2/3 cup brown sugar
1 egg
1 egg white
1/4 cup vegetable oil
1 tsp vanilla essence
3 ripe mashed bananas
1 cup plain flour
2 cups self raising flour
1/2 tsp baking powder
1 tsp ground ginger
1/2 tsp ground nutmeg
1 tsp ground cinnamon
1 tsp bicarbonate of soda

Directions:

  1. Preheat oven to 170degrees.
  2. Grease 22 x 12cm tin, and line with baking paper.
  3. Heat coffee and stir through brown sugar.
  4. Place egg, white, oil, and vanilla in a bowl and beat together.
  5. Add coffee mixture and bananas.
  6. Sift flour, baking powder, ginger, nutmeg, cinnamon and bicarb into mixture, stir gently, then spoon into baking tin.
  7. Bake for 50mins, then check moisture with skewer. Leave to cool for 10mins before turning out onto rack.
  8. Combine ricotta and maple syrup in bowl. Serve on sliced banana bread, with fresh chopped fruit.

Jess’ Tandoori Chicken Salad

3 Skinless Chicken Breasts
Tandoori Seasoning
2 Lebanese cucumbers
Tin Chickpeas
1 punnet cherry tomatoes
1/4 Spanish onion, diced
Handful fresh mint
300-500gm Cous Cous, as required.

Directions:

  1. 1. Brown the chicken in a pan, sprinkled with Tandoori seasoning. Once cooked through, set aside and chop into bite-sized cubes.
  2. Combine cous cous with several cups boiling water. Simmer on low heat for 3-5mins. Set aside and cover with tea towel, 5-10mins.
  3. Chop cucumber, onion, mint and tomatoes.
  4. Combine chopped salad items, tandoori chicken pieces, and cous cous.
  5. Stir through and serve! Too easy.

Christine’s Vege Quiche

Short Pastry (frozen)
1 cup cream
1/2 cup milk
4 Eggs
1 cup cheese
Your choice of vegetables:
(onion, garlic, mushrooms, zucchini, broccoli, asparagus)

Directions:

  1. Take 1 and 1/2 pastry sheets out of freezer and thaw.
  2. Preheat oven to 180degrees.
  3. Mould pastry to flan dish. Cook in oven for 20mins, then take out and let cool.
  4. Fry vegies together in pan.
  5. Crack eggs. Then add cream, milk, salt and pepper. Whisk together.
  6. Place cheese in bottom of pastry flan.
  7. Layer vegies evenly on top of the cheese. Then pour egg mixture over vegies.
  8. Cook quiche at 180degrees, for 3/4hr to 1hr.

Mum’s Chinese Savoury Mince

1 brown onion, diced
Garlic
3 tsp curry powder
Butter
Lean Beef Mince
1 half head of cabbage, sliced
2 large carrots, grated
3 or 4 celery stalks
1 handful of green beans
2 cups brown rice
2 or 3 cups Chicken Stock

Directions:

  1. Place butter, onion and garlic in a large pan, cook until soft.
  2. Add mince and wait a few minutes (until brown).
  3. “Bung in” as mum would say, the chicken stock, rice, beans and celery: simmer for 10-15mins.
  4. Finally, lower the heat, add grated carrot and cabbage (which cook quickly) and stir through to steam. You can’t go wrong!

Drew’s Chicken & Veg Soup

1 tblsp Butter
3 tblsp’s of Plain Flour
1 Cup of Milk
1 200 ml tub Cream.
1 litre Chicken Stock
2 Skinless Chicken Breasts, cubed to your liking.
1 large Zucchini, finely chopped.
1 Broccoli, trimmed and chopped.
1 bunch fresh Asparagus, trimmed and chopped.
1 Cup Green Peas

Directions:

  1. 1. Heat the butter in a pan, add the flour and milk – stir through.
  2. Add 2-3 cups of stock and cream. Heat (high to medium) and bring to the boil.
  3. Stir fry the chicken but only cook it to about 60-70%.
  4. Add the rest of the stock, vegetables and the chicken.
  5. Cook for a further 7-10 minutes, adding sea salt and pepper.
  6. Garnish with Croutons, Continental Parsley and a Crusty Roll.

Jason’s Fig & Nut Cake

2 eggs
100g caster sugar
125g chopped hazelnuts
100g slivered almonds
125g dried figs - chopped
125g mixed peel
100g dark chocolate - chopped finely
180g self-raising flour

Directions:

  1. Beat eggs and sugar in bowl with electric mixer until light and fluffy.
  2. Add nuts, fig, peel, and chocolate – stir. Fold flour into mixture.
  3. Place in greased pan and bake on 325F (200C) for 45 min.
  4. Good Fat: 20% (1900Kj), Good Carbs. (Nice one Jase)

TO BE CONTINUED….
Big thanks to those of you who have posted recipes here! Thanks for joining in and getting involved. If there’s a recipe you’d like to contribute please email it to me at: enquires@fusefit.com.au

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