BRING BACK HEALTH AND FITNESS
HEALTH | FITNESS | WELLNESS | PERSONAL TRAINING | MASSAGE THERAPY
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April, 2022
Turkey Boats
SERVES: 2 PREP: 5min COOK TIME: 10min
INGREDIENTS:
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1 avocado
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½ tsp lemon juice
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1 tsp Greek yogurt
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Salt and pepper, to taste
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2 tsps coconut oil
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1 small onion, finely chopped
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1 garlic clove, crushed
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¼ tsp salt
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½ tsp chilli powder
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½ tsp cumin
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½ tsp ground oregano
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300g (10oz) turkey mince
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2 radicchios, rinsed, leaves separated
METHOD:
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Mash the avocado with the lemon juice and yogurt. Season to taste with salt and pepper.
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Heat the oil in a medium-sized frying pan over medium heat.
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Fry the onion and garlic for 5 minutes, add the salt, chilli, cumin and oregano and cook for a further minute.
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Add the turkey and fry for 6 minutes or until browned.
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Place large spoonful of turkey mince in each radicchio leaf and top with avocado mix.
Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

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February, 2022
Chocolate Energy Balls
MAKES: 20 PREP: 15min (plus refrigeration)
INGREDIENTS:
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¾ cup (90g, 4oz) unsweetened dark chocolate, roughly chopped
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1 cup (115g, 4oz) almonds
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¾ cup (90g, 3oz) pistachios
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2 tbsps ground flaxseed
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2 tbsps chia seeds
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1 tbsps maple syrup
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1 cup (160g, 6oz) Medjool dates, pitted
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1 tbsp coconut oil
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1 tbsp cacao powder
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½ cup (40g, 1½oz) coconut flakes
METHOD:
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Place the chocolate, almonds, half the pistachios, flaxseed and chia seeds in a food processor. Blitz for 1 until, until a breadcrumb consistency forms.
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Add the maple syrup, dates, coconut oil and cacao powder and blend for a further 1 minute until a dough forms.
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Using hands, form the mixture into little balls.
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Use a spice blender to pulse the remaining pistachios until they’re almost a fine powder. Place in a small shallow dish.
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Roll half the balls in the coconut and the rest in the pistachio powder.
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Place in the refrigerator for 1 hour to chill.
Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

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March, 2022
Chicken Pesto Salad
SERVES: 4 PREP: 15min
INGREDIENTS:
Pesto
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2½ cups (80g, ¾ oz) fresh basil leaves
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½ up (70g, 2½ oz) pine nuts
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¾ cup (75g, 3oz) Parmesan cheese
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Salt and pepper, to taste
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1/3 cup (80ml, 3fl oz) olive oil
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600g (1lb, 5oz) cooked chicken breast cut into small strips
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1 punnet cherry tomatoes, halved
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¾ cup (40g, 1½ oz) semi-sun-dried tomatoes, halved
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500g (1lb, 2oz) baby spinach leaves
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300g (10z) feta, cubed
METHOD:
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Place basil leaves and pine nuts in a food processor with Parmesan and salt and pepper to taste.
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Add oil gradually, until the pesto forms a smooth paste.
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Toss together the chicken, tomatoes, semi-sun-dried tomatoes, spinach leaves and feta in a large serving bowl with pesto to taste.
Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

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January, 2022
Berry Sorbet
SERVINGS: 4 PREP: 15min (plus refrigeration) COOK TIME: -
INGREDIENTS:
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4 cups (500g, 1lb 2oz) mixed fresh berries
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½ cup (180g, 6oz) honey
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1 cup (250ml, 8fl oz) coconut cream
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Pinch of salt
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2 tbsps coconut oil
METHOD:
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Add the berries to a food processor and pulse a few times.
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Add the honey, coconut cream, salt and oil.
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Blend until smooth.
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Pour into a large bowl, cover with plastic wrap and place in the freezer for 1 hour.
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Remove from the freezer and blend again until smooth.
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Place into an airtight container and freeze for at least 4 hours, preferably overnight.
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Serve chilled.
Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

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December, 2021
Perfect Lamb Cutlets
SERVINGS: 4 PREP: 10min COOK TIME: 12min
INGREDIENTS:
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12 lamb cutlets
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Oil, for frying
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Salt and pepper, to season
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1 lemon, juiced and zested
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Sprig of thyme, to garnish
METHOD:
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Preheat barbecue, pan or grill to hot.
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Brush each cutlet lightly with oil. Season with salt and pepper and sprinkle each with lemon zest and chopped thyme.
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Cook cutlets on one side until the first sign of moisture appears on top, about 3-4 minutes. Turn over, brush with lemon juice and cook to your preference. Turn once only.
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Remove cutlets from heat.
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Cover loosely with foil and rest cutlets for 2 minutes before serving.
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Garnish with thyme sprig.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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October, 2021
Tandoori Chicken Salad
SERVINGS: 4 PREP: 10min (plus marinating) COOK TIME: 15min
INGREDIENTS:
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½ cup (125ml, 4fl oz) tandoori paste
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1¼ cups (310ml, 10fl oz) plain yoghurt, plus extra for drizzling
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700g (1½ lb) chicken thigh fillets, trimmed
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Oil, for frying
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1-2 cos (or 1 iceberg) lettuce, shredded
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2 celery stalks, sliced
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1 cucumber, sliced
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10-15 cherry tomatoes, halved
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Olive oil for dressing
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Salt and pepper
METHOD:
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In a large bowl, combine the tandoori paste and yoghurt. Add chicken and toss to coat. Marinate in fridge for 15 minutes.
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Heat oil in a large frying pan over medium heat. Add chicken thighs and cook for 15 mins, until cooked through fully.
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Remove from heat and allow to coll. When cool, slice chicken into large chunks.
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Add lettuce, celery, cucumber, and cherry tomatoes to a bowl and toss with a splash of olive oil. Season with salt and pepper.
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To serve, divide salad between plates and arrange chicken on top. Drizzle with yoghurt.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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November, 2021
Snapper Battered Fish & Chips
SERVINGS: 4 PREP: 30min COOK TIME: 30min
INGREDIENTS:
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1 2/3 cups (205g, 7oz) plain flour, sifted
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½ tsp baking powder
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½ tsp salt
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1¼ cups (300ml, 10fl oz) beer
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4 snapper, skinned and deboned
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Vegetable oil, to deep-fry
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1kg (2lb) potatoes, peeled and sliced into chips
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Tartare sauce, lemon wedges, parsley, sea salt flakes, to serve
METHOD:
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Mix flour, baking powder and salt in a large bowl and make a well in the centre. Using a whisk to stir, gradually add beer and combine well to form a batter.
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Cut fish into 8 slices.
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Pat potatoes dry to remove excess moisture.
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Heat oil over a high heat in a large saucepan or deep-frying pan. Deep fry chips in batches until lightly golden. Transfer to tray lined with paper towel to absorb excess oil. Repeat until all chips are fried.
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Reheat oil to 190oC (375oF).
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Dip each piece of fish in batter to evenly coat. Deep-fry for 4 minutes or until crisp and golden brown. Transfer to a plate lined with paper towel. Repeat with remaining fish pieces.
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Arrange fish on top of chips and serve with tartare sauce, lemon wedges, parsley and salt to taste.
NOTE: substitute snapper for any firm white-fleshed fish.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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August, 2021
Shepherd's Pie
SERVINGS: 6 PREP: 20min COOK TIME: 1hr 20min
INGREDIENTS:
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1 tbsp olive oil
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900g (2lb) lean beef mince
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1 onion, chopped
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3 garlic cloves, crushed
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¼ cup (30g, 1oz) instant gravy powder
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1 cup (250ml, 8fl oz) beef stock
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2 carrots, diced
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1 x 400g (14oz) can diced tomatoes
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1 cup (170g, 6oz) frozen peas
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1.5kg (3lb, 5oz) potatoes, chopped
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50g (2oz) butter, chopped
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½ cup (125ml, 4fl oz) milk
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1 tbsp cayenne pepper
METHOD:
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Preheat oven to 180oC (350oF, Gas Mark 4)
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Heat oil in a frying pan over medium-high heat. Cook mince in two batches for 8 minutes or until browned. Remove meat from pan.
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Add onion and garlic to pan and cook until softened, 3 minutes.
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Return mince to pan and add gravy powder. Cook, stirring, for 1 minute. Add stock, tomatoes and carrot and bring to the boil. Reduce heat to medium-low. Simmer, for 25-30 minutes, or until thickened, then add peas.
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While meat is cooking, bring saucepan of salted water to the boil and cook potatoes for 10 minutes or until tender. Drain.
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Return drained potatoes to pan over low heat and mash until smooth. Add butter and milk and stir until butter melts and mixture is combined.
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Spoon mince into casserole dish. Top with potato mixture and sprinkle with cayenne pepper.
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Bake for 25 minutes or until golden.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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September, 2021
Sirloin Steak with Chimichurri Sauce
SERVINGS: 4 PREP: 20min COOK TIME: 20min
INGREDIENTS:
Steak
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2 large sirloin steaks
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1 tsp salt
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½ tsp pepper
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2 tbsps vegetable oil
Sauce
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½ cup (20g, ¾ oz) fresh coriander leaves, roughly chopped
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½ cup (20g, ¾ oz) fresh parsley leaves, roughly chopped
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1 onion, finely chopped
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½ lemon, juiced
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2 tsps white wine vinegar
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1 clove garlic, minced
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Pinch of chilli flakes
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1 tsp salt
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½ tsp pepper
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1/3 cup (80ml, 3fl oz) olive oil
METHOD:
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Cut the steaks in half, crosswise. Pat steak dry with paper towel and season all over with salt and pepper. Set aside for 15-30 minutes to bring to room temperature.
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To make the sauce, place the coriander, parsley onion, lemon juice, vinegar, garlic, chilli flakes, salt and pepper in the bowl of a food processor and pulse until roughly chopped.
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Slowly pour in the olive oil and process until semi-smooth. Transfer to a small bowl and set aside.
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Heat a grill or grill pan over medium-high heat. Brush both sides of each steal with the vegetable oil, then cook, undisturbed for 90 seconds for rare and 3 minutes for medium (longer if you want it cooked more). Flip and cook for the same amount of time on the other side.
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Transfer to plates and let rest for 5 minutes. Slice and serve with the chimichurri sauce.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


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July, 2021
Chicken Noodle Soup
SERVINGS: 4 PREP: 20min COOK TIME: 40min
INGREDIENTS:
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2 tbsps olive oil
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1 onion, finely chopped
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1 carrot, sliced
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6 cups (1.5L, 50fl oz) chicken stock
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300g (10oz) chicken breast fillets, sliced
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50g (2oz) egg noodles
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2 tbsp flat-leaf parsley leaves, chopped
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Salt and pepper, to taste
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Baguette or crusty rolls, to serve
METHOD:
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Fry onions in oil in a saucepan over medium heat until onions are softened.
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Add carrot and cook for 5 minutes.
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Add stock and cover saucepan. Bring to the boil, then reduce heat and allow to simmer for 15 minutes.
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Add chicken and noodles and simmer for a further 10 minutes, until noodles are soft.
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When soup is ready to serve, mix in parsley and season with salt and pepper.
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Serve with crusty sliced bread or rolls.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.
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June, 2021
Chicken Casserole
SERVINGS: 4 PREP: 30min COOK TIME: 60min
INGREDIENTS:
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2 tsps olive oil
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8 chicken drumsticks
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1 onion, sliced
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3 celery stalks, sliced
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2 garlic cloves, crushed
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2 x 400g (14oz) cans diced tomatoes
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2 carrots, sliced
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3 cups (750ml, 24fl oz) chicken stock
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2-3 potatoes, peeled and cut into pieces
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1 cup (170g, 6oz) frozen or fresh peas
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Salt and pepper, to season
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1 tbsp parsley leaves
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Baguette, sliced to serve
METHOD:
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Preheat oven to 180oC (350oF, Gas Mark 4). Heat oil in a frying pan and brown chicken for 5 minutes then transfer to large casserole dish.
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In the same frying pan, fry the onion and celery until soft, around 5 minutes.
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Add garlic and fry for 2 minutes then add tomatoes, and carrots and bring mix to the boil.
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Remove from het and transfer sauce to the casserole dish with chicken along with potatoes and chicken stock.
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Bake, covered with lid or foil, for 35 minutes until chicken is tender and cooked through.
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When chicken is cooked, stir in the peas and half the parsley. Season with salt and pepper and bake for 10 minutes. Remove from oven.
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Serve casserole garnished with remaining parsley leaves and serve with fresh crusty bread.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.
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May, 2021
Butter Chicken
SERVINGS: 4 PREP: 10min (plus marinating) COOK TIME: 20min
INGREDIENTS:
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1 tsp garam masala
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½ cup (125ml, 4fl oz) plain yoghurt
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2 tsps ground coriander
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Small piece ginger, peeled, finely grated
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2 tsps ground cumin
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¼ tsp chilli powder
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2 garlic cloves, crushed
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6 chicken thigh fillets, diced
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2 tbsps vegetable oil
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25 g (1 oz) butter (or ghee)
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1 onion, chopped
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¼ cup (125ml, 4 fl oz) thickened cream
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½ lime
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Sprig of basil, to garnish
METHOD:
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To make marinade, combine garam masala, yoghurt, coriander, ginger, cumin, chilli powder and garlic. Make sure chicken is fully covered and place in the fridge for 4 hours.
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Once the chicken has marinated, heat the oil and butter in a large saucepan over medium-high heat.
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As onion and cook until soft and golden before adding the chicken and marinade to the saucepan. Stir constantly until the chicken starts to change colour, then add stock and cover.
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Wait until the liquids start boiling and reduce heat to low. Simmer, stirring occasionally, until mixture starts to thicken and chicken is cooked through.
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Stir in cream. Simmer until heated through then squeeze in the juice of half a lime.
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Serve with basmati rice or naan bread.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.
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April, 2021
Mini Meatballs with Teriyaki Sauce
SERVINGS: 6 PREP: 20min COOK TIME: 10min
INGREDIENTS:
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500g (1lb 2oz) beef mince
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1 tbsp ginger, minced
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5 garlic cloves, minced
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¼ cup (60ml, 2fl oz) soy sauce
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1 cup (125g, 4oz) breadcrumbs
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4 spring onions, thinly sliced
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2 eggs, beaten
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Teriyaki sauce, to serve
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Sesame seeds, to garnish
METHOD:
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Preheat oven to 200oC (400oF, Gas Mark 6). And line a baking tray with greaseproof paper.
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Place mince, ginger, garlic, soy sauce, sesame oil, breadcrumbs, spring onions and eggs in a large mixing bowl. Stir to combine initially and then bring together with hands until thoroughly combined.
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Shape into bite-sized meatballs. Place meatballs on the baking tray.
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Transfer to the oven and bake for 10 minutes or until cooked through.
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Pour teriyaki sauce over the meatballs and garnish with sesame seeds.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.
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March, 2021
Easy Beef Casserole
SERVINGS: 4 PREP: 15min COOK TIME: 2hr 15min
INGREDIENTS:
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¼ cup (30g, 1oz) plain flour
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Salt and pepper, to taste
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1kg (2lb) chuck steak, trimmed, cubed
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2 tbsps olive oil
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2 leeks, thinly sliced
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2 red capsicums
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2 garlic cloves, crushed
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600g (1lb 5 oz) chopped fresh tomato (or use 1½ x 400g/14oz cans)
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2 tbsps tomato paste
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2 tbsps brown sugar
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2 tbsps Dijon mustard
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1 tbsp thyme leaves, roughly chopped
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Thyme sprigs to garnish
METHOD:
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Preheat oven to 180oC (350oF, Gas Mark 4). Mix flour with salt and pepper. Lightly coat steak in the seasoned flour.
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Heat 1 tablespoon oil in a frying pan over medium-high heat. Cook steak in small batches for 2 minutes at a time until browned.
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Place cooked steak in large casserole dish.
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Into the frying pan add the rest of the oil along with the leeks, capsicum and garlic. Cook over medium heat for 3-4 minutes.
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Add tomatoes, tomato paste, vinegar, mustard and chopped thyme. Bring to the boil and pour over the steak.
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Bake, with the dish covered, for 2 hours so that the meat is tender. Add salt and pepper to taste. Garnish with thyme.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.




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February, 2021
Pappardelle with Ragu
SERVINGS: 6-8 PREP: 10min COOK TIME: 3hr 20min
INGREDIENTS:
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110g (4oz) smoked pancetta, chopped
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Olive oil
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1 onion, finely chopped
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1 carrot, finely chopped
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2 sticks celery, finely chopped
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1kg (2lb) beef mince
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½ cup (125ml, 4fl oz) red wine
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2/3 cup (140g, 5oz) tomato paste
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2 cups (500ml, 1pt) boiling water
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2 beef (or chicken) stock cubes
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2 bay leaves
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1kg (2lb) dried pappardelle
METHOD:
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Fry smoked pancetta in a deep frying pan with olive oil for 3 minutes on a low heat, until starting to crisp. Add onion, carrot and celery. Sweat for 10 minutes with lid on, until soft and onion is translucent.
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Add mince, stirring until beef has browned. Pour in red wine and cook at a gentle simmer for 5 minutes until sauces has reduced down. Stir in tomato paste, then add boiling water. crumble in stock cubes and add bay leaves. Cover pan and simmer for 3 hours.
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When ready to eat, bring a saucepan of salted water to the boil. Add pasta and cook until al dente. Drain well.
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Place the cooked pasta in a pan with the sauce and stir, over heat, until pasta is coated in sauce.
Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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May, 2022
Coconut Cupcakes
SERVES: 12 PREP: 20min COOK TIME: 20min
INGREDIENTS:
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1½ cups (120g, 4oz) desiccated coconut
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½ cup (60g, 2oz) tightly packed almond meal
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2 tsps tapioca flour
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¾ tsp baking powder
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¼ tsp salt
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3 large eggs, room temperature
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1/3 cup (105g, 4oz) agave syrup
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1/3 cup (80ml, 3fl oz) coconut milk
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3 tbsps coconut oil
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1½ cups (235g 8oz) sugar-free dark chocolate chips
METHOD:
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Preheat the oven to 180oC and line a 12-hole cupcake tin with the cupcake liners.
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In a large bowl, stir together the desiccated coconut, almond meal, tapioca flour, baking powder and salt and set aside.
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In another bowl, mix together the eggs, agave syrup, coconut milk and coconut oil until just combined.
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Add to the dry ingredients and mix together thoroughly.
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Fill the cupcake liners so that they’re about half-full. Top with the chocolate chips.
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Bake in the oven for 20 minutes or until a toothpick inserted in the middle of a cupcake comes out clean.
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Let them cool for 2 minutes, then remove the cupcakes from the tin and place on a wire rack to cool completely.
Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.
