Imma foodie..


RECIPES

We're all about nourishing our bodies right here at NFHQ (the name says it all) but we think there is nothing worse than food prep taking up your entire evening or carry little bags of chicken and broccoli around. 

So here is a list of our Tried and Tested Recipes. Most cook and prep in less than 15 minutes. 


SMOOTHIES



GREEN MANGO SMOOTHIE
Ingredients:
·                     1 mango;
·                     300 ml of coconut water;
·                     2 handfuls of spinach;
·                     6 mint leaves;
·                     dash of cinnamon;
·                     dash of turmeric;
·                     dash of spirulina;
Instructions:
1.            Mix everything together in a blender;
2.            Enjoy :)


GREEN KALE SMOOTHIE
Ingredients:
·                     1 bunch of kale
·                     1 frozen banana
·                     Handful of grapes
·                     1 cucumber
·                     1 green apple
·                     1 tbsp peanut butter
·                     1 tbsp chia seeds
·                     1 tbsp coconut water
Instructions:
3.            Mix everything together in a blender;


VERY BERRY SMOOTHIE
Ingredients
·         1 cup of mixed berries (blueberry, strawberry, raspberry, boysenberry)
·         4tbls muesli
·         3tbls plain yoghurt
·         3 tbls apple juice Dash of honey
·         Top up with milk till berries are nearly covered
Instructions
1.     Blend in a blender or bar mix and enjoy!!


go green smoothie

Ingredients:
·                     2 oranges
·                     ½ lemon
·                     1 cup spinach
·                     1 avocado
·                     1 cup of mango cubes
·                     1 tsp wheatgrass
Instructions
1.    Blend in a blender or bar mix and enjoy!!



GREEN TEA smoothie
Ingredients:
·                     3 tbsp water
·                     1 green tea bag
·                     2 tsp honey
·                     1 ½ cup frozen blueberries
·                     ½ banana
·                     ¾ cup milk
Instructions
1.     In small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2.     In blender combine berries, banana, and milk.
3.     Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.)


PINE  SMOOTHIE
Ingredients:
·                     1 cup yogurt
·                     Handful of ice
·                     1 cup of diced pineapple (fresh or tinned)
Instructions:
4.            Mix everything together in a blender;


GREEN POWER  SMOOTHIE
Ingredients:
·                     1 cup MILK
·                     1 cup coconut water
·                     1 tsp spirulina
·                     2 tsp flaxseed meal
·                     ¼ cup frozen berries
·                     2 tbsp yoghurt
·                     Pinch of cinnamon
Instructions:
1.     Blend in blender and enjoy.


SEEDY smoothie
Ingredients:
·                     ½ cup orange juice
·                     1 cup of strawberries
·                     1 banana
·                     1 ½ tbsp. gound flax seeds
·                     1 tsp of chia seeds
·                     1 tsp sunflower
·                     1 tsp pepitas
·                     4 tsp yogurt
Instructions:

  1. Mix everything together in a blender;

BREAKFAST

Very Berry Breakfast Smoothie

Ingredients
1 cup of mixed berries (we use blueberry, strawberry, raspberry, boysenberry)
4tbls muesli
3tbls plain yoghurt (we use chobani)
3 tbls apple juice (we like cold pressed 100% granny smith apple)
Dash of honey
Top up with milk till berries are nearly covered
Method
- Blend in a blender or bar mix and enjoy!!


Apple Muesli.




Ingredients
1/2 cup muesli (we use a natural nut muesli our favorite comes from the Sth Melb Market)
3 tbls Yogurt (We like chobani greek)
1 apple Julienne
2 tbls apple juice
Honey to drizzle
Method
  • -          Place muesli in bowl, add apple juice and mix.
  • -          Place yogurt on top followed by fresh apple.
  • -          Drizzle honey over and Enjoy.




MAINS


After something quick and easy that's healthy too. Try these yummy recipes.




Basil Pinenut Pesto


Basil Pinenut Pesto 



2 cups of fresh basil leaves
2 garlic cloves, halved
1/4 cup of pine-nuts
3/4 cup of grated Parmesan 
5-6 tablespoons of olive oil
  • Preheat oven to 180°c. Spread pine-nuts on baking tray and roast in oven for 5 mins or until toasted. Place aside and cool.
  • Place pine-nuts, basil, garlic and Parmesan in food processor and process until finely chopped. 
  • With motor running, gradually add the oil to mixture until well combined.
Serve with pasta, zoodles, or spread on a chicken breast and baked in the oven. 


Extra pesto can also be frozen for up to 4months. Place in air tight container smooth over, drizzle with olive oil and freeze.


Egg Cups






Ingredients 
12 eggs 
4 cups of spinach 
12 slices of corn beef thinly sliced 
Punnet of cherry tomatoes halved 
Optional. 
Lean ham, turkey breast, smoked salmon or chicken can be used instead of corn beef 


Method 
  • Pre Heat oven to 180°c. 
  • Wilt spinach in saucepan over low heat. 
  • Whilst spinach is cooking lightly spray Texas muffin tin with olive oil spray. 
  • Line with Corn beef covering all edges. 
  • Place spinach in bottom of tin. 
  • Crack 2 eggs into each tin spot. Alternatively can use a small muffin tin and adding just one egg to each. 
  • Add 3-4 cherry tomatoes. Crack pinch of salt and pepper over top. 
  • Place in oven and cook for 25-30 mins or until eggs are hard. 
  • Allow to cool. Run knife around edges and place on cool rack. 
  • Serve with Salad, vegetables or as a snack or in lunch boxes.



FRITATA VEGGIE MUFFINS



Ingredients
4 eggs
1 ½ cups of low fat milk
1 tablespoon of butter  melted
½ cup of self-raising flour
1 cup of low fat grated cheese
2 cups of filling of choice (see tips)

Method
-Preheat oven at 180°C
- In a bowl whisk together, eggs, milk, butter and flour.
- Fold in cheese and fillings.
- Pour into muffin tray (We use a texas muffin tin)
- Back for 40mins or until set.
Tips
  • -          For filling try Leek and mushroom; carrot and zucchini; spinach, cherry tomato and capsicum; roast vegetables; diced chicken breast and corn.
  • -          Can be frozen.
  • -          Serve hot or cold with salad. 
Veggie (not) Fried Rice

Ingredients
1 onion diced
4 eggs beaten
200g turkey breast sliced thinly and diced
2tbls fresh ginger minced
2 carrots julienne
1 Red capsicum julienne
1 cup of peas
1 head of broccoli florets
6 shallots sliced thinly.
6 cups long grain brown rice cooked
1 tbls oil
Soy sauce

Method
-          Heat pan/wok and cooked turkey till crispy. Place to side
-          Add oil, onions and garlic cook till soft and fragrant, add eggs and stir till cooked through.
-          Add rice and stir through onion, ginger, egg mix until combined.
-          Add remanding vegetables, turn heat down to medium, cook for 5-10 mins stirring occasionally.
-          Add turkey and soy sauce to taste.
-          Stir through. Serve into bowls and garnish with shallots.
Enjoy

                             
Note. Can also be made using quinoa and or chicken breast. Add any additional vegetables such as zucchini, bean sprouts



Veggie Bolognese  Serves 4





Veggie Spaghetti
3 zucchini
3 carrots

Bolognese
400g lean mince beef
3 garlic cloves
1 medium onion, diced
3tbsp of tomato paste
1btl of tomato passata
2 celery stalks, finely sliced
1 carrot, grated
1 zucchini, grated
2 tbsp parsley, finely chopped
2 tbsp basil, finely chopped
Parmesan cheese to garnish

Method
-          Add ½ tsp olive oil. Cook onion and garlic, stirring, for 5 minutes until softened. Add carrot, zucchini and celery and cook, covered, for another 5 minutes, stirring occasionally. Increase heat to high Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned.
-          Add tomatoes, passata and paste. Bring to the boil. Reduce heat to low. Add basil and parsley. Simmer covered for 30 minutes stirring occasionally.
-          In the meantime, create the veggie spaghetti in a spiraliser (if you do not have a spiraliser, peeling the zucchini and carrot into fettuccini would also work).
-          Steam the zucchini spaghetti in a vegetable steamer over boiling water for a couple of minutes until the zucchini has softened to your liking.
-          Once the Bolognese is ready, place the spaghetti onto your plate, top with the Bolognese and please please please enjoy!
-          Tip: any extra sauce can be frozen and used at a later date.

We hope you love this as much as we do!! 




CHICKEN AND MUSHROOM CREPES


2 chicken breasts sliced thinly
200g mushrooms sliced
1 bunch of asparagus 
100g tasty cheese
1/2 small tub of Philly cream cheese for cooking 


  • Heat separate frying pan add chicken and cook till lightly browned, transfer to bowl.
  • Add mushrooms cook until soft. 
  • Add asparagus and philly cheese stir through. 
  • Place in chicken and stir through. 
  • Add mixture to centre of crepes sprinkle with cheese, fold over and serve.



STEAK AND VEG



This is one of our favorite go to easy cook ups..

Eye Fillet Steak with Sweet potato rosemary mash, blanched asparagus, ratatouille an mushroom confit.

Don't worry it's easier then it sounds..

Mash

1 Sweet potato, diced
1 tsp rosemary, finely chopped (fresh or dried)

- Boil potato till soft, drain water and mash (we use our bar mix to make it smooth).
- Stir in rosemary.

Ratatouille

1 tsp olive oil
1 brown onion, sliced into rings
1 zucchini, sliced into rings
2 cans crushed tomato

-We use a V-Slicer to get our vegetables extra thin.
- Heat pan, add oil and onions and brown till soft and see through over medium heat.
- Add zucchini and and cook for further 2 mins on medium heat.
- Add tomato cook till boiler and reduce to simmer.
- Stir occasionally until ready to serve.

Mushroom Confit

1 tsp butter/olive oil
250g of Mushrooms, sliced however you like (We like them quartered)
2 tsp flat leaf parsley chopped finely
pinch of salt

- Pan on low heat, add oil and mushrooms cook till tender
- Add parsley, continue to cook on slow heat.

Blanched Asparagus

1-2 bunches of asparagus (we also love broccolini) 

- Boil water in frying pan
- Add asparagus and boil till bright green
- Remove from water and rinse with cold water to stop cooking

Eye Fillet Steak



2 150-200g Lean Eye Fillet steaks (Can also use Rump, we like Eye because it is lower in fat)

- Key is to use a heavy frying pan as this gives an even heat (We love ourScanpan grill because it leaves the cute criss cross see picture)  
-.Heat pan at med-high
- Place steaks on pan, cook for 2 mins per side, flip 3 times for medium rare (on our stove it is)


Serve up and enjoy!


Serves 2 (but you'll have some left over veggies for lunch tomorrow)


SALADS

Roast Pumpkin Salad



Ingredients

½ pumpkin sliced thinly
1 Spanish onion thinly sliced into rings
½ iceberg lettuce shredded
1 cup of rocket
1 cup spinach
½ cup slithered almonds
1 avocado
Dressing (we like ranch)

Method
  • -       Pre heat oven to 180°c. Slice pumpkin lay on tray. Drizzle olive oil. Cook for 10 mins or until soft and starting to brown.
  • -       Whilst pumpkin is cooking. Wash or lettuce’s and layer on plate starting with iceberg, then rocket then spinach.
  • -       Top with onion.
  • -       Once pumpkin is cooked add to salad. Top with almonds then avocado.
  • -       Drizzle with dressing.


Note. Is great on its own or can also be served with rosemary roast lamb or Cajun chicken.


With Cajun Chicken

With Rosemary Roast lamb and garden salad

Thai Beef Salad


Ingredients
200g beef stirfry meat
½ cucumber peeled
½ carrot peeled
½ capsicum sliced thinly
1 cup changes fried noodles
4tbls sesame oil
3tbls soy sauce

Lime chille dressing
1/3 cup olive oil
4tbls sweet chille
2 limes juiced

Method
  • -          mix sesame oil and soy sauce then pour over meat. Leave to side
  • -          Slice/peel capsicum, carrot and cucumber.
  • -          Add to bowl with lettuce, changes noodles and veggies.
  • -          Heat pan, cook meat to just cooked.
  • -     Combine dressing ingredients (we use old coffee jars and shake it). Combine in bowl with dressing.
  • -          Serve and enjoy!


Warm Vegetable Salad

 

Ingredients
1 Head of Broccoli broken into florets
½ Spanish onion, thinly sliced
½ Avocado, diced
½ cup cherry tomatoes, halved
2 beetroots, diced
100g haloumi, sliced
¼ cup of walnuts
Method
-          Steam or oven roast beetroots and dice, boil water for Broccoli
-          Bring water to the boil and Blanch Broccoli till bright green.
-          Whilst beetroot is cooking, chop up avocado, onion and tomatoes, place in mixing bowl,
-          Heat pan add sliced haloumi and cook till golden brown on both sides, sit aside.
-          Once cooked combine broccoli, beetroot and haloumi to other vegetables.
-          Serve into Bowels and drizzle with balsamic vinegar.
*Tip can add 100g of grilled or poached chicken or small tin of tuna for a protein hit*


Moroccan Lamb Salad

 

 

Ingredients
1 length of Lamb Backstrap
1 tsp Moroccan seasoning
1 ½ cups of Fresh peas, podded
1 Spanish onion, thinly sliced
100g fetta (Lemons reduced fat works well)
¼ cup Mint, shredded
120g, Rocket rinsed
3 Lemons, juice of
100ml Olive oil
Method
-          Season lamb with Moroccan seasoning buy rubbing into both sides. Heat pan. Boil water in saucepan
-          Place Lamb in hot pan, leave for 2-3 mins flipping 3 times, place aside when cooked. 
-          Whilst Lamb is cooking place peas in boiling water, blanch until bright green, strain and rinse with cold water to stop cooking. Transfer to salad bowl along with rocket, onion, feta and mint.
-          Combine oil and lemon juice in container (We use an old coffee jar so we can shake it). Poor over salad and toss.
-          Serve up salad, slice lamb thinly and enjoy!

DESSERT


Healthy Choc Brownies


for a video recipe see our instagram

1/2 cup rolled oats
1/2 cup raw cocoa
1/2 cup brown sugar (can also us stevia)
3/4 cup natural Greek yoghurt
1 egg
1/4 cup milk
1tsp baking powder
pinch of salt

  • Pre-heat oven at 200°c
  • Grease and line tray with baking paper. We use a 6"4". Combine dry ingredients in food processor/blender. 
  • Add wet ingredients and blend till well combined and smooth. 
  • Pour into tray, cook in oven for 15 minutes or until knife comes out clean. 
  • Cut into 15 its 60 cal per serve. If Stevie is used 37 calories per serve but we personally don't like highly artificial processed compounds. 


Optional 
1/4 cup Dark choc chips (88cal)
1/4 cup Pecans or walnuts (130cal) 




LSA protein Bombs







2 cups LSA mix 
1/3 cup natural nut butter (we use peanut butter) 
2tbls date butter (grind/blend dates into paste) 
3tbls sesame seeds 
3tbls chia seeds 
1/4 cup sunflower seeds 
4 tbls of raw cacoa ( or we use a low CHO protein powder)

 Optional 
1/4 cup of dark choc bits
Roll in coconut

With protein powder: 8g protein and 4g fibre per ball.



Plain Crepe Batter





1 cup plain flour
2 eggs (beaten)
240ml milk 
pinch of salt.
  • Place flour in bowl. Make well and place eggs in. 
  • Whisk (or use egg beater) in eggs and add milk gradually until combined and smooth.
  • Place aside for 30 mins. Re whisk transfer to jug (easy to pour).
  • Too cook heat frying pan spray with olive oil or non-stick.
  •  Pour a small amount of mixture in centre and and rotate pan until batter spreads to edges. Flip once browned and cook both sides.



Zesty Orange Crepes


 See Plain crepes for crepe batter recipe


Juice of 6 oranges
Rind of 6 oranges.
1 tsp butter
1 tsp caster sugar
125ml water
4 oranges segmented
vanilla ice-cream
  • Melt butter in saucepan. 
  • Add water on low heat stir in juice, sugar and rind. 
  • When heated through place segments on crepes, pour over sauce, fold crepes and serve with or without ice-cream.

Vegan Vanilla Bean Coconut Ice-cream
                                     

Ingredients
2 cans of full fat coconut Milk (needs to be milk not cream, or coconut flavoured milk)
1 3/4 cups sugar
2 teaspoons vanilla bean paste
Optional
get boozy. With ¼ cup spiced rum

Method
Smoother
-        In a small saucepan, whisk together the milk, sugar, salt and vanilla paste.
-        Bring almost to a boil and barely simmer for a few minutes, just until the sugar is dissolved. (1-2 minutes)
-        Let cool and then chill in the fridge for at least 4 hours. Or cool by transferring to metal bowl and stirring mixture over another metal bowl of ice.
-        Process in your ice cream maker as per manufacturer’s instructions.
-        If after soft serve, serve at end of process.
-        Alternatively, transfer to deep metal tray, flatten mixture evenly cover with baking paper.
-        Freeze overnight or ’til solid.

Courser
-        Fridge ingredients. Better to for making if ingredients are cold.
-        Whizz everything up in your blender.
-        Process in your ice cream maker as per manufacturer’s instructions.
-        If after soft serve, serve at end of process.
-        Alternatively transfer to deep metal tray, flatten mixture evenly cover with baking paper.
-        Freeze overnight or ’til solid.

No ice cream maker
  • -        Make the coconut ice cream mixture following either instructions.
  • -        Pour it into a large, freezer-safe bowl.
  • -        Freeze for about 30 minutes. Take it out of the freezer and whisk it briskly. Return to the freezer.
  • -        Repeat step 3 every 30 minutes until your ice cream is creamy and frozen through.

Note.
For long term use Keep in Air Tight Container

Can easily add other flavours such as banana, coffee, raspberries etc. 

Healthy Fruit Trifle 

Although we do love our grandma’s fruit, custard, cream trifle unfortunately scientists haven’t mastered away for it to contain no calories so instead we came up with this everyday dazzler.



Ingredients
2x 200g tubs of French vanilla/cheesecake flavour yoghurt (we use Yoplait for me: lowest calorie)
2 wafers peanut snaps crushed (these are found in the health food section)
1 packet of sugafree raspberry jelly
1 punnet of strawberries sliced
1 banana sliced
Method
  • -          Make jelly and leave in the fridge to set.
  • -          When set mix up with fork then spoon into bottom of glass (we used picinic wine glasses… no washing up)
  • -          Add a layer of banana
  • -          Place sliced strawberries in alternating triangle directions around edge of glass
  • -          Add a layer of yoghurt, then banana, then peanuts until top of glass is reached
  • -          Slice strawberry and fan on top! Enjoy.
Per serving 

Energy 638kj
Protein 10g
Fibre 4g
54% Vitamin C RDI
29% Riboflavin RDI



No bake Watermelon Cake


I’m drolling just typing this out.

So quick and simple and can be made with any fresh season fruit that you like. 






Ingredients


1 watermelon whole (We choose seedless watermen to avoid the seeds)
1 punnet of strawberries
1 punnet of blackberries,
2 kiwi fruit sliced
2 cups of vanilla yogurt (alternatives whipped cream, yogurt, coyo, or whipped coconut cream)
1 packet 125g of slivered almonds lightly roasted (can also use mixed nuts or coconut)

Method

Cut watermelon as per following picture.
Frost outside using yogurt.

And decorate sides with almonds top with fruit.


There are so many delicious topping options from tropical, think pina-colada to pavlova...