Nutrition Bites Blog - TUNE UP HEALTH AND FITNESS

TUNE UP HEALTH AND FITNESS

Recipe: Fruit Cake

19/12/2019

Fruit cake = Delicious, nutrient- dense and an ideal option for fuelling long rides (unless you're FODMAP sensitive).

Note: This recipe is super simple, but cannot be made last minute as you do need to allow some time for the fruit to be soaked in the chocolate milk before it can be baked. It's worth the wait!

Ingredients

700 mL chocolate milk (or your milk of choice)
1 kg dried fruit
2 cups self-raising flour

Method

In a large bowl, add the dried fruit and then pour the chocolate milk over the dried fruit.
Soak the dried fruit in the chocolate milk in the fridge overnight.
Preheat oven to 150°C (fan-forced).
Line a 20 cm square tin with baking paper. Spray with some cooking spray and set aside.
Take the large bowl of chocolate milk- soaked dried fruit from the fridge. Sift the self-raising flour over the soaked fruit one cup at a time and stir well after each addition.
Pour mixture into prepared cake tin.
Bake for 90 minutes (or until cooked through) then remove from the oven.
Leave in the cake tin until cooled before placing the cake onto a wire rack to cool completely.
Cut into portions and enjoy :)

Recipe: Pear & Ginger Muffins

23/10/2019

Did you know that research suggests that consuming between 0.5 and 2 grams of ginger per day helps reduce muscle pain and soreness? I whipped up some of these delicious pear & ginger muffins for Cronulla Triathlon Club members recently and there were quite a few requests for the recipe, so here it is! Enjoy :)

Makes 9 muffins

Ingredients

2 cups grated pear
1 cup self-raising flour
1/2 cup brown sugar
1/4 cup extra virgin olive oil
2 eggs
1 tbsp cinnamon
1/2 tbsp ground ginger

Method

Preheat oven to 180°C (350°F).
Lightly grease a nonstick muffin pan.
Into a large bowl, add all ingredients together and stir gently until the mixture is just combined.
Spoon mixture into prepared muffin pan.
Bake for 20 minutes (or until cooked through) then remove from the oven.
Leave in the pan for a few minutes before lifting muffins out onto a wire rack to cool.
Enjoy :)

Recipe: Choc-Orange Chia Pudding

6/7/2019

DID YOU KNOW? Chia seeds are a source of omega-3 fatty acids, fibre, protein & antioxidants. They promote better recovery by reducing chronic inflammation associated with high intensity and high volume training. Chia seeds also decrease exercise-induced muscle damage and promote muscle-protein synthesis.

Ingredients (serves 2)

250mL milk
1/4 cup chia seeds
3 Tbsp cocoa powder
1 tsp vanilla extract
1 Tbsp orange juice
1 tsp orange zest
1 Tbsp maple syrup (optional)

Method

To a mixing bowl, add all ingredients. Whisk until combined*.
Divide mixture into 2 glasses. Cover and refrigerate overnight (or at least a few hours to allow time for it to set).
Enjoy :)

*Don't want to whisk? You could alternatively add all ingredients into a blender and blend until combined.

Recipe: Savoury Rice Cakes

6/7/2019

This recipe has been adapted from the Feed Zone Portables Cookbook by Biju Thomas and Allen Lim.

Ingredients (makes 10 rice cakes)

2 cups sushi rice
3 cups water
200g ham
4 eggs
2 Tbsp reduced salt soy sauce
Brown sugar

Method

Combine rice and water in a rice cooker or saucepan and let cook.
While the rice is cooking, chop up ham before lightly frying in a pan. When crispy, remove from pan and set aside.
Beat eggs and softly scramble in pan over medium heat.
In a large bowl, mix cooked rice with the scrambled eggs, ham, soy sauce and a sprinkling of brown sugar. Stir thoroughly until well combined.
Press mixture into an 8- or 9- inch square pan to ~1 ½ inch thickness. Let cool in the fridge, then slice and wrap into individual cakes. Refrigerate until required.

Nutritional Information (per serve)
Energy 860 kJ
Carbohydrate 35 g
Protein 8.9 g
Fat 2.4 g
Sodium 422 mg

Recipe: Maple Syrup, Ginger & Lemon Sports Drink

1/7/2019

Ingredients

3 1/4 cups water
1/4 cup maple syrup
Juice of 2 small lemons (~ 1/2 cup lemon juice)
~6cm piece of ginger
1/4 tsp salt

Method

Peel ginger, then slice into thin coin-sized discs.
Place ginger discs into a pot, add the water and bring to a boil.
Reduce to a simmer for 15 minutes.
Remove ginger pieces, then add other ingredients and mix well.
Allow to cool. Keep refrigerated until ready to drink.

Makes ~1L

Recipe: Pear & Ginger Muffins

24/8/2017

Did you know that research suggests that consuming between 0.5 and 2 grams of ginger per day helps reduce muscle pain and soreness? I recently whipped up some of these delicious pear & ginger muffins for Cronulla Triathlon Club members to help them recover after they ran the Sutherland to Surf fun run... There were quite a few requests for the recipe, so here it is! Enjoy :)

Pear & Ginger Muffins

Recipe: Peanut Butter & Jam Drop Cookies

19/8/2017

I've been testing out some new recipes using chickpeas in the kitchen today, including these peanut butter & jam drop cookies 😋

DID YOU KNOW? Chickpeas are not only high in protein and fibre, they are also a source of potassium, magnesium, zinc, B vitamins & iron, so they really pack a punch in the nutrition stakes.

Peanut Butter And Jam Drop Cookies

Recipe: Sun Dried Tomato, Basil & Cannellini Bean Dip

7/8/2017

Sun Dried Tomato, Basil & Cannellini Bean Dip

Berry Recovery Smoothie

15/3/2017

Berry Recovery Smoothie

Serves 2

Ingredients

1 cup mixed berries
1/4 cup rolled oats
1 cup low fat yoghurt
1 cup water
Honey or maple syrup to taste (optional)

Method
Add all ingredients into a blender, and blend until smooth. Pour into glasses to serve.

Nutrition Information (per serve)
Energy 591 kJ | Protein 15.1g | Carbohydrate 15.4g | Fat 1.1g