Chicken Parmigiana – Gluten-Free and Egg-Free

Chicken Parmigiana is an Australian favourite and this one’s great for everyone, even those of you who need to eat gluten-free and egg-free. Serves: 4 Ingredients 1/2 cup olive oil 3 garlic cloves, crushed 1kg vine-ripened tomatoes, chopped 3/4 cup fresh basil leaves, chopped 6 slices (250g) gluten-free bread, torn 1/2 cup gluten-free plain flour 1/2 cup reduced-fat plain yoghurt 4 (500g) chicken schnitzels (uncrumbed) 100g mozzarella cheese, grated baby spinach, to serve Check on each ingredient to ensure that it doesn’t have any gluten in it. Method Process bread and 2 tablespoons of flour until fine crumbs form. Add ¼ cup basil. Process until basil is finely chopped. Transfer mixture to a large plate. Place remaining flour on a plate. Season with salt and pepper. In a shallow bowl whisk yoghurt, 1/3 garlic and 2 tablespoons of cold water. Coat each schnitzel lightly in flour, shaking off excess. Dip in yoghurt mixture, shaking … Read More

Lemon and orange glazed ham

Who can resist a succulent leg of glazed ham during the festive season. This one is extra special with orange, lemon, and honey! Brought to you by Beyond Fitness client and chef-by-trade Emma Duff. Ingredients 5.5kg cooked leg ham 2 tbs whole cloves Juice of 1 oranges and 1 lemon 10 – 12 bay leaves Glaze Rind of 1 orange and 1 lemon , finely sliced 100g dark brown sugar2 tablespoon of honey 1/4 cup Dijon mustard Method Preheat oven to 190C. Using a sharp knife, score a shallow diamond pattern in fat, at 1.5cm intervals, without cutting into meat. Stud the point of each diamond with a clove. At the end of the bone on the leg cut about 5cm from the meat and pull back the skin and remove. Place ham in a large roasting pan. Pour orange and lemon juice over ham then pour 1/3 cup water into … Read More

Moroccan lentil soup

Ingredients 2 onions 2 celery sticks 2 carrot s 200g peas 3 tsp ground cumin 2 tsp ground coriander 1 tsp ground ginger 1/2 tsp ground cinnamon 300g lentils 4 cups vegetable stock 1/2 cup coriander leaves   Method Dice all vegetables. Heat a medium pot, add oil and sauté onion, carrot, celery until golden brown. Add spices until its aromatic. Add lentils, peas and stock, then reduce to low heat. Cook for a further 20 minutes, occasionally stirring until lentils are tender. Season with salt and pepper.   To serve Serve in bowl and sprinkle a few coriander leaves on top for garnishing.

Recipe: Fluffy meringue (guilt-free version)

This is a very quick, sweetly satisfying snack to create whenever you feel the cravings. Even better, it’s pretty healthy so you can enjoy it without the guilt! Ingredients 2 egg whites 2-3 teaspoon Natvia/ Strawberry natvia/ chocolate natvia/banana natvia – You choose! (Flavored natvia can be found in the coffee and tea section in Safeway, Under the title “VITARIUM 100% Naturally Sugar Free Kids”) Directions Separate egg whites from egg yolks, put egg whites in your plastic bowl. Take out the electric mixer and mix until egg whites have risen to a hard white foam (mix until peaks form). Place 2-3 teaspoons of selected Natvia flavour and mix again until combined. Enjoy! Beyond Fitness Personal Training

Recipe: Vegetable and chickpea soup

Ingredients 1 onion 1/2 celery 3 cloves garlic 2 carrots 500g tin dice tomato 1/2 pumpkin 2 zucchinis 2 sweet potatoes 1 broccoli 1 cauliflower 500g chickpea 1 red chilli/ optional 4 cups vegetable stock 1 cup water Directions Dice all vegetables into 2cm cubes. Heat oil in a large pot and wweat off onion, celery garlic and chilli til golden brown on med heat. Add pumpkin, sweet potato, carrot, stock and water and turn up heat to high. When it comes to the boil, add tomatoes, broccoli, cauliflower, chickpea and zucchini and turn down to a simmer. Cook for about 45 minutes until all vegetables are soft. Season with salt and pepper. Enjoy! Have you got a great spring recipe? Email us for our next newsletter.

Recipe: Apple, cinnamon & quinoa porridge

Emma Duff, Beyond Fitness client and chef-by-trade, brings you this recipe for an energising, healthy start to the morning. Ingredients: 2 cups quinoa 3 cups water 2 cups uncle tobys quick oats 3 cups milk 1 green apple 5g cinnamon 5g almonds slices 4 strawberries 1 tsp honey Directions: Rinse quinoa then combine with 3 cups of water in a pot on a medium – high heat. Bring to the boil then reduce heat to a simmer and cover for approx. 10 minutes or until liquid has absorbed. Set aside. In another pot, heat milk and 4g of cinnamon until it comes to a boil. Add oats and stir for a few minutes until soft. Add quinoa (if a little dry, add a little more milk until you get a porridge consistency). Grate the apple and roughly chop the strawberries. To serve: Spoon quinoa and oats in a bowl, top with apple and … Read More

Recipe: Sweet and spicy almonds

Almonds are a great on-the-go snack that contain tons of healthy fats and a good amount of fibre and protein. Nuts have also been linked to decreased abdominal fat storage. Now you can enjoy them with a kick of metabolism-boosting spice and a satisfying sweet taste all at once! Ingredients 2 1/2 cups unblanched almonds 3 tablespoons sugar 1 1/2 teaspoons coarse salt 1/4 teaspoon ground cinnamon 1 teaspoon cayenne pepper 1 1/2 tablespoons honey 1 tablespoon water 1 teaspoon olive oil Directions Preheat oven to 180 C. Spread almonds on a rimmed baking sheet; toast until just beginning to brown, about 10 minutes. In a large bowl, combine sugar, salt, cinnamon and cayenne pepper. In a large skillet over medium heat, cook honey and water with olive oil, stirring until combined, about 1 minute. Add almonds to the honey mixture; toss to thoroughly coat each almond. Transfer nuts to … Read More