Fit fast food

Fit Fast Food

Recipes for the fitness fanatics by personal trainer Lance Joudo and recipe developer Georgie Gunn

Table of Contents Breakfast Snacks Lunch Dinner Sides Dessert

Breakfast

Oaty Protein Pancakes Makes 2 pancakes

• • • • • • •

1 scoop vanilla protein powder 1/4 cup unsweetened almond milk ½ cup oats ½ tsp baking powder 2 egg whites I tbsp coconut oil Toppings: 1 tbsp cottage cheese, I tbsp slivered almonds, tsp maple syrup, tsp ground cinnamon

Place all ingredients in a bowl except coconut oil. Whisk until combined. Heat coconut oil in a fry pan, divide the batter in half, and cook. Once bubbles appear, flip pancakes and cook for another 1to 2 minutes until cooked through.

Do not use protein powder that contains more than ¼ whey.

Variations Blueberry Pancakes: Add half a cup of blueberries to batter.

Banana Pancakes: Add half a mashed banana to batter, and reduce almond milk to 2 tbsp.

Overnight Grains with Fruit Salad Eat in or takeaway!

• • • • • • •

¼ cup quinoa ¼ cup millet ½ cup Pureharvest Coco Quench Coconut Milk* 1 portion fruit salad (half cup) 1 tbsp maple syrup 1 tbsp roughly chopped pistachios Optional: I tbsp coconut flakes

Place the quinoa, millet, and coconut milk in an airtight jar and leave in fridge over night. To serve, top with fruit salad, maple syrup, chopped pistachios, and coconut. *Pureharvest Coco Quench Coconut Milk is watered down coconut milk that has less fat

Overnight Oats with Buckwheat Groats Eat in or takeaway!

• • • • • •

½ cup oats 1 tbsp buckwheat groats ½ cup almond milk 2 medjool dates, roughly chopped I tsp almond butter 1 tbsp maple syrup

Place oats, buckwheat groats, and almond milk in an airtight jar and place in fridge over night. To serve, top with chopped dates, almond butter and maple syrup.

Overnight Rye Oats with Flaxseed and Figs Eat in or takeaway!

• • • • • •

½ cup rye oats 2 tbsp flaxseed 2 dried figs, finely chopped ¾ cup almond milk 5 fresh raspberries I tbsp maple syrup

Place oats, seeds, dried figs, and almond milk in an airtight jar and leave in fridge over night. To serve, top with fresh raspberries and maple syrup.

Protein Packed Omelette with Smoked Salmon and Zucchini Serves 2 • • • • • •

4 eggs 1 medium sized zucchini, finely grated 100g smoked salmon 1 tbsp coconut oil Pinch cracked pepper 2 heaped tbsp full fat cottage cheese

Whisk eggs in medium bowl. Dice half smoked salmon into 1 cm pieces. Add salmon, grated zucchini, and cracked pepper to the whisked eggs and stir until combined. Heat the coconut oil in a medium fry pan to a high heat. Pour the egg mixture into fry pan and reduce to a medium heat.

Place lid on fry pan and cook for 10 minutes or until omelette is cooked through. Turn omelette onto plate and top with the remaining ribbons of smoked salmon, and dollops of cottage cheese.

Snacks

Dried Mango and Coconut Bliss Balls Makes 25 • • • • • • •

250g dried mango 200g raw, unsalted macadamias 1 ½ cups desiccated coconut, plus extra to coat 1 tbsp. plant-based protein powder ½ lime, juice and zest 1 tbsp. maple syrup 1 tsp. coconut oil

Blitz dried mango and macadamia nuts in food processor until resembles crumbs. Add remaining ingredients and blitz until mixture comes together, about 1 minute. Roll mixture into balls. Roll balls in desiccate coconut. Store in freezer for up to 1 month.

Caramel Crunch Bars • • • • • •

2 tsp coconut oil 10 medjool dates, pits removed and diced 200g almond butter 1 cup puffed rice ¼ cup pepita seeds or raw pumpkin seeds 1 tbsp desiccated coconut

Line a loaf tin with foil and set aside. Melt coconut oil in a saucepan and add dates. Squash the dates with a fork and stir until softened slightly. Add nut butter and stir on a low heat for a few minutes until mixture is combined. The consistency should be sticky and quite thick. Add a tablespoon of water if needed to loosen - then set aside to cool.

Fold in puffed rice and pepita seeds. Run a spoon under hot water, and press mixture into prepared loaf tin. Sprinkle with desiccated coconut and place in fridge. After 4 hours, remove slice from tin and cut it into 1cm width rectangles. Store bars in fridge for up to 2 weeks and freezer for up to 1 month.

Pear and Walnut Protein Muffins Makes 8 • • • • • • • • • • •

2 eggs ½ cup plain cottage cheese ¾ cup unsweetened almond milk ½ cup plain protein powder 1/3 cup buckwheat flour 1 ½ cup oats 1 tsp cinnamon 1 tsp nutmeg 1 tsp baking powder 1 large pear diced into 1 cm pieces 16 walnut halves

Preheat oven to 180˚C fan-forced. Lightly grease 8 muffin tins with olive oil and line with nonstick baking paper. Whisk eggs, cottage cheese, and almond milk in a mixing bowl. Add protein powder, buckwheat flour, oats, baking powder, spices, and stir until just combined. Fold in chopped pear and divide the batter between 8 muffin tins. Top each muffin with 2 walnuts halves and bake for 35 minutes or until muffins are cooked through.

Variations - Replace Pear and Walnut with: • • • •

1 punnet of blueberries and 16 whole almonds 4 de-seeded and diced apricots and 1 handful of chopped pistachios 1 diced banana and 16 pecan halves 100g cooked sweet potato cubes and1 tbsp of chilli flakes

Rice Cake Toppings

Indian Smashed Eggs • • • • • •

2 medium boiled eggs, roughly chopped 1 heaped tbsp greek yoghurt 1 tsp curry powder ¼ tsp ground pepper ¼ tsp salt 1 celery stalk finely diced

Combine all ingredients in a bowl and mix well. Spoon onto 2 rice cakes and serve.

Tuna and Avocado • • • • •

½ ripe avocado 1 tin tuna in spring water 1 tbsp chopped spanish onion ¼ tsp cracked pepper ¼ tsp salt

Using a fork, mash avocado in a bowl. Add the remaining ingredients and stir until well combined.

Spoon onto 2 rice cakes and serve.

Lemon and Herb Chicken • • • • • • • •

100g left over cooked chicken breast, roughly chopped 2 heaped tbsp full fat cottage cheese 1 tbsp finely chopped oregano, thyme or parsley 1 small handful of snow pea sprouts, finely chopped 1 tsp lemon zest 1 tsp seeded mustard ¼ tsp cracked pepper ¼ tsp salt

Combine all ingredients in a bowl and mix well. Spoon onto 2 rice cakes and serve.

Kale and Avocado Pesto • • • • • •

½ ripe avocado 1 handful of kale leaves 1 tbsp pine nuts 1 tsp coconut oil, melted ¼ tsp cracked pepper ¼ tsp salt

Place all ingredients in a processor and blitz until just combined - about 30 seconds. Spoon onto 2 rice cakes and serve.

Lunch

Frittata Squares Serves 4-6 • • • • • • • •

2 red capsicums, seeds removed, diced into 2 cm pieces 1 large zucchini, halved lengthways, diced into 2 cm pieces 1 brown onion, peeled, quartered, diced into 1 cm pieces 1 tbsp coconut oil, melted ½ tsp salt 2 rashes of bacon, finely diced into cubes 2 sprigs of rosemary, leaves removed 6 eggs lightly beaten

Preheat the oven to 180˚C and line a baking tray with non-stick paper. Toss vegetables with coconut oil, salt, and roast for 1 hour. The vegetables should be soft, and the skins blistered. Set aside to cool slightly. Meanwhile, cook bacon and rosemary in fry pan over high heat until golden and crispy. Set aside to cool.

Line a 28 cm square baking dish with enough baking paper that allows overhang. Transfer bacon and vegetables to prepared dish. Pour over beaten eggs, and place in oven for 20 minutes or until eggs are firm and cooked through. Cool in the baking dish for 5 to 10 minutes.

Use the overhanging baking paper to lift the frittata out of dish onto a clean cutting board. Remove paper and cut into 6 squares. Serve with the mixed green side salad.

Tip: cut frittata into 4 squares to serve larger portions

Coconut Poached Chicken Salad Serves 4 • • • • • • • • •

2 chicken breasts 600ml Pureharvest Coco Quench Coconut Milk* 1 lime, zest of 4 4 coriander stalks finely chopped 2 cups mixed salad leaves ½ cup coriander leaves 1 carrot, cut into match sticks 1 handful Micro herbs 2 tbsp sunflower seeds

Magic Green Dressing: • • • • •

1 ripe avocado 2 tbsp Greek yoghurt 1 lime, juice of ½ bunch coriander leaves ¼ tsp salt

Place the chicken breasts, lime zest and coriander stalks in a medium saucepan and cover with coconut milk. Bring to a gentle simmer, place lid on saucepan and poach chicken for 15 - 20 minutes or until cooked through. Drain the chicken from liquid and set aside in a bowl to cool slightly.

To make the magic green dressing, blend all ingredients in a processor, nutri-bullet or liquidizer and taste - if sauce needs more lime juice or salt, season accordingly. Place salad leaves, coriander leaves and carrot matchsticks in a bowl. Dice chicken into 1 cm pieces and add to bowl with salad.

Add half the magic green dressing (save half for a second serving) and toss salad. When serving top with sunflower seeds and micro herbs. *Pureharvest Coco Quench Coconut Milk is watered down coconut milk that has less fat

Baked Eggs with Spiced Rice Serves 4 • • • • • • • • • • • •

2 red capsicums, diced into 1 cm pieces 1 medium sweet potato, peeled, diced into 2 cm pieces 2 tbsp coconut oil, melted ¼ tsp salt ¼ tsp cracked pepper 1 cup uncooked brown rice 1 tsp cumin 1 tsp turmeric 1 tsp smoked paprika 5 brussels sprouts, core removed, finely sliced 3 shallots, finally diced on an angle 4 free range eggs

Preheat the oven to 180˚C fan-forced. Line a baking dish with non-stick baking paper, and add the diced sweet potato, capsicum, 1 tbsp of coconut oil, salt, pepper, and toss. Bake in oven for 40 minutes or until tender. Set aside.

Line another large baking dish with baking paper and set aside. Cook rice according to instructions. In a heat-proof bowl add cooked rice, cumin, turmeric, paprika, and stir until the spices have coated the rice. Heat a fry pan with the remaining tbsp of coconut oil and cook sprouts until charred and crispy on both sides. Transfer remaining ingredients - sprouts, sweet potato, and capsicum to rice mixture and stir until all ingredients are thoroughly mixed.

Transfer mixture to prepared baking dish and spread evenly, using back of large spoon to make four egg-sized indents in the rice mixture. Crack 4 eggs into each indent and place baking dish in oven for 20 to 25 minutes or until eggs are cooked to your liking.

Almond Milk Poached Chicken and Quinoa Salad Serves 4 • • • • • • • • • • • • •

2 chicken breasts 600ml unsweetened almond milk 11/2 cups cooked quinoa 2 bunches broccolini 5 brussels sprouts 2 tbsp coconut oil 2 tbsp Dijon mustard 1 tsp wholegrain mustard 1 tbsp honey syrup 3 tbsp lemon juice 1 tsp lemon zest ¼ tsp salt ¼ tsp cracked pepper

Place chicken breasts in medium saucepan, cover with almond milk and bring to a gentle simmer.

Place lid on saucepan and poach chicken for 15 - 20 minutes or until cooked through. Meanwhile, prepare vegetables. Trim tough ends off broccolini, then cut each stalk into 4 equal pieces. Remove core of brussels sprouts, and finely slice. Heat 1 tbsp of coconut oil in a fry pan and add vegetables - cook for 10 minutes or so until charred on all sides and tender. Set aside.

Remove chicken from saucepan to cool. Slice chicken into 2cm pieces and transfer to a large mixing bowl with vegetables and cooked quinoa. Whisk the Dijon mustard, wholegrain mustard, honey, lemon juice, zest, coconut oil, salt, and pepper in a small bowl, and dress salad. Toss chicken and quinoa until completely coated with the dressing and serve.

Dinner

Spice Rub Steak with Brown Rice and a Pickled Cabbage Salad Serves 4 • • • • • • • •

4 x 250g scotch fillet steak ½ tsp smoked paprika ½ tsp cumin ½ tsp sea salt 2 tbsp honey 2 tbsp coconut oil, melted 2 cups cooked brown rice Coriander garnish

Pickled Cabbage Salad: • • • • •

½ purple cabbage ½ red chilli, finely diced juice of ½ lemon 3 tbsp apple cider vinegar ½ tsp sea salt

Place steak, spices, honey, and coconut oil in large bowl and use your hands to rub the flavours into the steak. Cover with cling film and place in fridge for 1 hour, and remove 20 minutes before cooking.

To make the pickled cabbage, finely slice cabbage and place in medium sized bowl along with chilli. Whisk together the lemon juice, apple cider vinegar, and salt. Pour over the cabbage and give it a toss. Set aside for 10 minutes to pickle.

Heat fry pan to high heat and then add steak and cook on both sides for 2 ½ minutes for medium rare. Set steak aside on plate, cover with foil, and rest for 5 minutes. Slice the steak into 1 cm thick strips.

To serve, place ½ cup of rice on each plate, top with pickled cabbage salad, and steak strips. To add more carbs to this meal, add a serving of sweet potato fries.

Miso Fish Parcels Serves 4 • • • • •

4 x 250g firm white fish fillets 2 tbsp white shiro miso paste 2 tbsp mirin (Japanese rice wine) ½ red chilli, finely sliced 2 shallots, finely sliced

Combine the miso paste and mirin in bowl. Place fish fillets in a large bowl with the miso marinade. Use your hands to massage marinade in to fish.

Tear 4 sheets of baking paper and place one piece of fish on each, and top each with a few slices of shallots and chilli. Wet your hands and press the baking paper together to seal parcels.

Place a heatproof plate inside a bamboo steamer. Half-fill a wok with water and bring to the boil reduce to a simmer, and place the bamboo steamer in the wok (making sure it does not touch the water). Place four fish parcels in steamer and cover with lid. Steam for 8 to10 minutes or until flesh flakes away with a fork.

Serve with steamed green beans.

Grilled Lamb Back Strap with Cauliflower Rice and Harissa Yoghurt Serves 4 • • • • • • • • • • •

2x 300g lamb back strap ½ cauliflower head, florets removed 2 x medium zucchini ½ bunch mint, leaves removed and finely chopped ½ bunch parsley, leaves removed and finely chopped 1 pomegranate ½ cup Greek yoghurt 1 tbsp harissa paste ¼ tsp sea salt ½ tsp cracked pepper 2 tbsp coconut oil

To make cauliflower rice - process the cauliflower florets until they begin to resemble rice (1-2 minutes). Heat a fry pan with one tablespoon of coconut oil and add cauliflower rice. Stir the rice for 2 minutes and place lid on fry pan to steam for a further 2 minutes. Transfer cooked rice to a large mixing bowl and set aside.Cut zucchinis lengthways into thin strips (ribbons). Heat a griddle pan to a high heat and grill zucchini ribbons on both, until charred marks appear. Set aside. Place rice, zucchini ribbons and chopped herbs in bowl. Remove seeds from pomegranate and add.

Season with cracked pepper and toss until well combined.

Season lamb with sea salt and cracked pepper. Heat the remaining tablespoon of coconut oil in saucepan until very hot. Cook lamb on both sides for 2 to 3 minutes. Rest on plate covered with foil for 5 minutes. Meat will be medium rare. Slice lamb in to 1 cm thick pieces and set aside.

To make the harrissa yoghurt, marble harissa paste through yoghurt. Serve lamb slices on top of rice with a dollop of harrissa yoghurt.

Za’atar Chicken with Brown Rice Tabouli and Crumbled Feta Serves 4 • • • • • •

3 chicken breasts zest and juice of 1 lemon 1 tbsp sumac 1 tbsp all spice I cup low sodium chicken stock 3 tbsp za’atar

Tabouli Rice: • • • • • • • • • •

I bunch continental parsley, leaves removed, roughly chopped 2 cups cooked brown rice ½ purple onion, finely diced 1 red capsicum, finely diced 1 tbsp coconut oil, melted 1 tsp lemon zest juice of ½ lemon ¼ tsp sea salt ¼ tsp cracked pepper 100g feta

Line baking tray, sprinkle chicken with half the za’artar, and bake in oven for 1 hour on 170˚C. Place chicken on clean chopping board and slice in to 6 strips. Place chicken in medium bowl with lemon zest, juice, and spices. Cover with cling film, and leave in fridge to marinade for 1 hour.

Preheat oven to 180˚C fan-forced. Lay chicken pieces 1 cm apart in ovenproof baking dish. Pour stock over chicken and sprinkle each piece with remaining za’atar - chicken should be almost covered with spice. Bake in oven for 45 minutes. Set aside to cool for 10 minutes. To prepare tabouli, combine rice, purple onion, capsicum, and parsley in bowl. Whisk together coconut oil, lemon zest and juice, salt, cracked pepper, and pour over rice mixture. Combine until ingredients are coated with dressing. Once the chicken has cooled slightly, place on clean chopping board, and slice each piece diagonally in to 3. To serve, divide the tabouli rice between 4 plates, top with the chicken and crumble each plate with feta.

Eye Fillet Steak with Chimichurri Serves 4 • • • •

4 x thick eye-fillet steaks 2 tbsp coconut oil 1 tsp sea salt 1 tsp cracked pepper

Chimichurri: • • • • • • • • • •

1 bunch coriander 1 bunch flat leaf parsley 3 tbsp oregano ½ Spanish onion 2 cloves garlic 2 tbsp red wine vinegar juice of 1 lemon ¼ cup coconut oil, melted pinch sea salt pinch cracked pepper

To make chimichurri, place all ingredients in a food processor and blitz for 1 to 2 minutes, or until it resembles a course paste. Taste and season accordingly.

Season each piece of steak with salt and pepper. Place coconut oil in large fry pan and bring to a high heat. Place four pieces of steak in fry pan and cook for 3 minutes on each side for medium rare. Transfer to a plate, cover with foil and rest for 5 minutes.

Serve with a tablespoon of the chimichurri and a serving of vegetables.

Sides

Charred Zucchini with a Chilli Dressing Serves 2 • • • • •

2 medium zucchinis ½ red chilli, chopped very finely 3 tbsp lemon juice 1 tbsp coconut oil, melted ¼ tsp sea salt

Use a knife to slice zucchinis in to 2 mm thin ribbons. Heat griddle pan until very hot, and cook zuccinini ribbons in batches on both sides until charred. Set aside in bowl. To make dressing, whisk remaining ingredients together and pour over charred zucchini. Toss zucchini in dressing until well coated, and serve.

Mixed Green Salad Serves 2 • • • • • •

2 big handfuls of washed mixed lettuce leaves (not iceberg) 1 ripe avocado 1 tbsp coconut oil, melted 3 tbsp lemon juice ¼ tsp sea salt ¼ tsp cracked pepper

Halve avocado, remove seed and skin, then quarter. Slice avocado diagonally into 1 cm pieces.

Place mixed leaves in bowl with avocado. Make dressing by whisking remaining ingredients together and pour over salad. Give salad a toss and transfer to a bowl to serve.

Green Beans and Almonds Serves 2 • • •

200g green beans, ends removed 1 handful of almonds, roughly chopped 1 tbsp coconut oil, melted

Put beans in medium saucepan with lid and steam until just tender. While still in saucepan, add coconut oil to coat. Transfer to serving bowl and scatter with chopped almonds.

Sweet Potato Fries Serves 2 • • • • •

1 medium sweet potato, peeled and washed ½ tsp cinnamon ½ tsp sea salt 1 tsp maple syrup 2 tbsp melted coconut oil

Preheat oven to 190˚C fan-forced. Line a large, shallow baking tray with non-stick baking paper.

Cut sweet potato into 1.5 cm wedges. Cook until soft and brown. Allow to cool slightly, then mix wedges in bowl with cinnamon and salt. Separately, whisk maple syrup and coconut oil and pour over sweet potatoes. Toss sweet potatoes until each one is well coated in dressing and serve.

Sauerkraut Store-bought sauerkraut is a fantastic accompaniment to have with your meals. This fermented and preserved cabbage has a long shelf life and many health benefits including; increase of digestive system, boost in circulation, stimulates immune system, strengthens bones, reduces overall cholesterol levels, eliminates inflammation and improves skin health.

Dessert

Choc Avocado Mousse Serves 4 • • • • • • • •

I ripe avocado 1/3 cup cacao powder 2 tbsp coconut water ¼ cup maple syrup ½ tsp cinnamon 1 pinch sea salt 1 tbsp vanilla essence 4 handfuls of blueberries

Place all ingredients except blueberries in processor until smooth - about 1 minute. Serve ½ cup with a few blueberries.

Frozen Greek Yoghurt with Kiwi • • • •

2 cups non fat Greek yoghurt 2 kiwis, roughly chopped 3 tbsp maple syrup optional toppings: protein powder, almonds, chopped fruit or berries

Mix maple syrup with yoghurt, and fold in chopped kiwi fruit. Transfer to a sealed container and place in freezer for 3 hours. Place yoghurt mix in food processor and blitz for 2-3 minutes or until there are no more chunks of kiwi. Return to the sealed container and freeze overnight. Run a spoon under hot water to scoop out frozen yoghurt. Serve 2 scoops with your choice of toppings.

Greek Yoghurt, Berries and Cinnamon Serves 1 • • • • •

½ cup Greek yoghurt 1 tsp whey protein powder 1 handful of berries 1 tbsp almond flakes ½ tsp cinnamon powder

Mix protein powder with Greek yoghurt and transfer to bowl. Top with berries, almond flakes, and sprinkle over cinnamon.

Thank you Published 2016 by personal trainer Lancen Joudo and recipe developer Georgie Gunn.

This ebook is a collection of fast, fresh and healthy recipes. Please share it with anyone you think may benefit from it. It is available for download at www.thelocalgirl.com.au.

This publication is copyright. No part of it may be reproduced or transmitted in any form without written permission of the publishers.

Nutrition disclaimer: This ebook has been written by a recipe developer and a qualified personal trainer. Each individual’s dietary needs and restrictions are unique to the individual. YOU are ultimately responsible for all decisions pertaining to your health.

All content is Š 2016 by The Local Girl Pty Ltd. All rights reserved