Recipe | UFiiT

Recipes

Recipes

Recipes

Recipes

Recipes

Recipes

Recipes

20 mins

8 Portions

Ingredients

  • 1 cup quinoa, rinsed well
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon curry powder (whichever heat you prefer)
  • 1 1/2 cup water
  • 1 1/2 cups shelled and cooked edamame
  • 1/3 cup of pecans
  • 1/3 cup of raisins (you may also like to use cranberries or figs)
  • 2 tbsp Parsley
  • 1/2 cup of cubed feta
  • 1/2 cup of olives
  • 1 grilled and diced chicken breast
  • 4 tbsp olive oil
  • 1 tbsp rice wine vinegar
  • Curry Quinoa Salad with Chicken

    A great make-ahead lunch or light dinner recipe packed with protein, you can do a batch of this on a Sunday and portion out throughout the week! Quinoa is one of my favourite grains, it’s wheat-free and contains all nine essential amino acids making it a complete protein source, its nutty taste also works perfectly with the tangy olives and feta in this recipe.

    Method

    1. Prepare the quinoa first. Place the quinoa in a strainer or colander and rinse well until the water runs clear. Let the quinoa drain for a few seconds, then add the rinsed quinoa, salt, curry powder and water to a medium saucepan. Bring it to a boil, then cover and reduce to a simmer for 10 minutes.
    2. Once all of the water is absorbed, turn the heat off and fluff it with a fork. 1 cup of dried quinoa will yield 2 cups cooked.
    3. While the quinoa is cooling, make the dressing. In a small bowl, whisk together the olive oil and rice wine vinegar
    4. In a large bowl, combine quinoa, nuts, raisins, feta, olives, parsley, and chicken. Gently stir.
    5. Pour the dressing over the quinoa salad and stir to combine. Season with salt and black pepper, to taste.

    Serve at room temperature or chilled.

    25 mins

    4 Portions

    Ingredients

  • 2 tsp coconut oil
  • 400g chopped tomatoes
  • 1 onion
  • 3-4 garlic cloves
  • 1tsp chipotle spice
  • 1 can Black Beans
  • 1 skinless, boneless diced chicken breast
  • 1 cup corn
  • 600ml Chicken or vegetable stock
  • 1/3 cup chopped fresh cilantro
  • Healthy Chicken Tortilla Soup

    Add some creativity to your soup repertoire with this delicious Mexican inspired spicy chicken tortilla soup. To make it even healthier you can use reduced salt chicken broth and boneless, skinless chicken breasts.

    Method

    1. Heat 1 tsp of coconut oil in a nonstick pan over medium-high heat. Add the chicken, and cook, stirring often for 3-4 minutes or until browned. Remove to a plate and cover.
    2. Add the remaining coconut oil to the pan and saute onions and garlic over a medium heat. Cook, stirring often for 5 minutes or until softened.
    3. Stir in tomatoes, stock and chipotle spice. Bring to a boil. Reduce heat, and simmer 5 minutes.
    4. Add beans, corn and return the chicken and juices to the pan and simmer 3 minutes or until heated through. Stir in cilantro.

    Serve with some avocado and a handful of crushed tortilla chips.

    40 mins

    4 Portions

    Ingredients

  • 2 1/2 cups Organic black beans (drained and rinsed)
  • 1/2 cups honey
  • 2 Eggs
  • 1/3 cup Organic Coconut Oil (melted)
  • 1/4 cup Cocoa Powder
  • 2 tsp Organic Vanilla Extract
  • 1/4 tsp Sea Salt
  • 1/2 cup Dark Chocolate Chips or Cacao Nibs
  • Black Bean Chocolate Brownies

    Black beans are used instead of flour in these tasty, gluten-free and rich chocolatey brownies. Treat them as a weekend reward for working hard through the week 🙂  Try not to eat them all at once, it’s a challenge as they’re so moreish!

    Method

    1. Preheat oven to 350F and grease an 8×8 baking tray with some coconut oil.
    2. Combine all ingredients, except the chocolate chips, in a blender until smooth. Pour into the greased pan and sprinkle Chocolate Chips on top.
    3. Bake for 30 minutes and let cool completely before cutting into squares. They taste great stored in the fridge!

    Special Diet Information

    Gluten free

    10 mins

    2 Portions

    Ingredients

  • 1/2 head of red cabbage
  • 3 bunches kale, de-stemmed and torn into bite sized pieces
  • Avocado, diced
  • 1 tbsp sesame and pumpkin seeds
  • Handful of cherry tomatoes, halved
  • 1/3 cup Green Onions, diced
  • 1.5 tbsp Nut Butter (Peanut or Almond)
  • 1/4 cup Sesame Oil
  • 1/4 cup Apple Cider Vinegar
  • 1 clove Garlic, minced
  • Kale, Cabbage and Avocado Superfood Salad

    I have this salad 3 or 4 times a week for lunch, it’s really quick to make and so good for you.

    Kale is rich in antioxidant vitamins A, C, and K. Also being rich in fibre, it’s a great detoxifier to help keep your liver healthy. Red cabbage is a great source of Vitamin C and has almost twice the Vitamin C and ten times the Vitamin A as Green Cabbage. These cruciferous vegetables contain strong anti-inflammatory properties and can be therapeutic to many human diseases.

    Within the dressing, the apple cider vinegar and garlic are great anti-fungal, anti-bacterial and anti-viral agents. Combined with the essential fatty acids from the avocados and sesame seeds, this salad will make your insides happy 🙂

    Method

    1. Combine the dressing ingredients in a jar, shake and store in the refrigerator.
    2. In a large bowl, add the cabbage, kale, and avocado, pour dressing over salad and mix.
    3. Garnish with sesame seeds, green onions and pepper to taste.

    15 mins

    4 Portions

    Ingredients

  • 400g peaches – frozen or fresh
  • Half a cup of honey
  • 2 tablespoons of cinnamon
  • Natural yoghurt to serve
  • Sweet Grilled Peaches

    A guilt-free and super quick clean-eating dessert to satisfy your sweet tooth and add to your fruit quota for the day, win-win!

    Method

    1. Preheat a grill on medium heat.
    2. Place peaches onto a large piece of tin foil.
    3. Drizzle the honey over the peaches, and sprinkle with cinnamon. Close up the foil, sealing tightly.
    4. Place the foil packet onto the preheated grill, and cook for 10 minutes, turning once halfway through.

    1 hr 5 mins

    16

    Ingredients

  • 1 cup all-purpose flour
  • 1/3 cup unsweetened cocoa powder
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 large egg, plus 1 large egg yolk
  • 1/2 cup sugar
  • 1 tsp vanilla extract
  • 1/4 cup canola oil
  • 1/2 cup walnuts, coarsely chopped
  • 1/2 cup dark chocolate, coarsely chopped
  • 1/4 cup finely chopped crystallized ginger
  • Double Dark Chocolate Ginger Biscotti

    For the days when a nice (not so naughty) treat is in order, these Martha Stewart chocolate biscotti are the perfect solution.

    Method

    1. Preheat oven to 350 degrees. Line a large baking sheet with parchment paper.
    2. In a medium bowl, whisk together flour, cocoa powder, baking powder, and salt until well combined; set aside. In the large bowl of an electric mixer, beat egg, egg yolk, and sugar until light and fluffy; beat in the vanilla and oil until well combined.
    3. With the mixer on low, beat in dry ingredients until combined. Fold in walnuts, chocolate, and ginger with a rubber spatula (dough will be stiff).
    4. With moistened hands shape the dough into 2 logs, each about 9 inches long and 2 1/2 inches wide. Bake until set on top, about 20 minutes. Cool for 10 minutes in the pan. Reduce oven temperature to 325 degrees.
    5. Transfer logs to a cutting board and, with a serrated knife, cut each log on the diagonal into 16 slices, each 1/2 inch thick. Bake until crisp, about 20 minutes, turning the biscotti over midway through. Cool for 5 minutes on a baking sheet, then transfer to a wire rack to cool completely. Store in an airtight container for up to a week.

    45 mins

    4 Portions

    Ingredients

  • 2 tsp grated lemon rind
  • 1/4 cup fresh lemon juice
  • 1 tbsp extra virgin olive oil
  • 1 1/2 tbsp minced fresh garlic
  • 4 skinless, boneless chicken breast halves
  • 2 tsp chopped fresh oregano
  • 1/2 tsp chopped fresh rosemary
  • 1/2 tsp freshly ground black pepper
  • 15 cured, pitted black olives
  • 1 large shallot, sliced
  • 1 lemon, thinly sliced
  • Mediterranean Chicken with Cured Olives and Lemon

    A delicious Mediterranean chicken dish packed with flavour, perfect served with a crisp salad on a summer’s evening.

    Method

    1. Preheat oven to 400°.
    2. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Shake to coat chicken. Marinate 15 minutes at room temperature. Arrange chicken mixture in a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and the next 4 ingredients (through shallot); top with lemon slices. Bake at 400° for 20 minutes.
    3. Remove chicken from oven. Preheat broiler to HIGH.
    4. Place chicken 3 inches from broiler element; broil on HIGH for 3 minutes or until chicken is browned and done.
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