Nutrition Info & Recipes
Balsamic Beef & Potato Salad (Serves 2)
Ingredients 200 g lean beef steak, (fat trimmed) 6 baby potatoes (halved) (or sweet potato) 2 cups mixed salad or baby spinach leaves 1 cucumber, (sliced into half-moons) 10 cherry tomatoes (chopped) ½ capsicum (sliced) 2 tbs balsamic vinegar 1 tbs wholegrain mustard...
Haloumi, Vegetable & Chickpea Fritters
1 can (400g) chickpeas 2 cups grated vegetables (e.g. pumpkin, zucchini, carrot) 70gm haloumi (grated or finely chopped) 1 cup wholemeal SR Flour ½ tbs dried mixed herbs (optional) 4 Eggs (lightly beaten) ½ cup milk Oil for pan frying Method: Drain chickpeas and rinse...
Baked Mushrooms (serves 2)
Mix up the vegetable ingredients to use what you have on hand 2 Large mushrooms (or 4 if they are med size) 2 tsp oil, additional to brush mushrooms 1 small onion (cubed) 1 clove garlic (crushed) ½ cup veg of choice e.g. grated zucchini, carrot, diced capsicum, diced...
Roast Pumpkin & Broccoli Rice (serves 2)
250gm Pumpkin (chopped into 2cm cubes) 150gm Broccoli (chopped into similar size as pumpkin 1 Tbs Olive oil 1Tsp Dried herbs 1 cup of cooked brown rice 1 cup English spinach or rocket Dressing ½ lemon juiced 2 tsp Olive Oil 1tsp honey 2 tsp mustard (Dijon or...
Chickpea Salad (Vegan Tuna) (serves 2)
1 can (420gm) Chickpeas (no added salt) ¼ red onion or 1 green onion (finely diced) Juice of ½ lemon 1 nori sheet (finely chopped)* 1 tbsp nutritional yeast ½ tsp of onion or garlic powder ½ tsp soy sauce 2 tbs mayonnaise (vegan or traditional for non vegan version)...
Beetroot Feta and Walnut Salad (serves 2-3)
250gm cooked beetroot, chopped (can use tinned) ½ cup cous cous (prepared as per packet) (can swap for quinoa or rice) 50gm feta (cubed) ½ cup walnuts 1 cup of spinach/rocket Dressing 4 tbs white wine vinegar (can use red wine vinegar or balsamic) 1 tsp dijon mustard...
Quinoa Rainbow Salad (serves 2-3)
1 cup Quinoa (or cous cous) see Note 1 tsp Stock powder ½ Capsicum (diced) 1 Tomato (diced) or 8 cherry tomatoes (halved) 2 Shallots (thinly sliced) 1 Carrot (grated) fresh herbs (chopped) 1 Lime or lemon (zested and juiced) Note: if you have time, soak quinoa in 1...
Tomato Chickpeas with Vegetables (serves 4)
1 brown onion (diced) 2tsp oil 2 tsp paprika 1 tsp cumin 1 tsp ground coriander 1 tsp turmeric (can omit any spices as desired or add cayenne pepper or chilli for heat) 1 cup vegetable stock (salt reduced) 1 can (400g) crushed tomatoes (salt reduced) 1 can (425)...
Zoodles with Xmas Left overs
Ingredients (serves 2) 1/2 cup Left over meat – eg ham turkey, chicken, sausages 2 large zucchinis 1 carrot or sweet potato (or an extra zucchini) 3 Tbs Pesto ½ cup cherry tomatoes 1 tsp olive oil wedge of lemon to serve (optional) Method: Make Zoodles using a...
Coconut Lime Bliss Balls (makes 25)
1 cup nuts & seeds (cashews, almonds, sunflower, pumpkin seeds) ½ cup coconut (plus extra to roll) 1 lime (zest and juice) 2 Medjool dates ¼ cup sultanas Variation - Use any variation of nuts and seeds Method: Add nuts/seeds and coconut to blender, blend until...
Nutritional Information Downloads (PDFs)
Nutrition Australia – Breakfast
Healthy eating guide for diabetes
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