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Recipes

So you're lost for what to create and need a little fit-food inspiration - it happens to the best of us. Compliment your training sessions with these healthy recipes.

Roast Vegetable Tartlet with Herbed Chickpea Crust from The Fit Foodie. Gluten Free. Chickpea (besan) flour.

Roast Vegetable Tartlet with Herbed Chickpea Crust

I love this recipe. It was inspired by a delicious deep-dish vegetable pie I had in Adelaide last year at vegan restaurant Pollen 185. The chef there told me how she had played around with the crust recipe for weeks before perfecting it, and then very generously passed that onto me. I’ve tinkered a little with it myself, but the deliciously crumbly texture remains the same. Fill it with whatever you want – I’ve gone for nutrient dense pumpkin and beets, but you can literally throw anything in there. Turn it into a quiche by pouring in whisked eggs into the crust.

Chickpea flour is made from either raw or roasted chickpeas, milled finely. It contains a higher proportion of protein than many others. It’s also
gluten free, making it a great flour alternative for anyone who suffers from gluten intolerance. It’s also mighty tasty. Grab some at your local health food store and let’s get baking!

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Chai Spiced Maple Porridge

Chai Spiced Maple Porridge

There’s nothing better than waking up to a hot bowl of porridge on a cold winters morning. This one is packed with immune boosting ingredients to set you up for the day ahead!! ⭐️ Aromatic chai herbs and spices keep your metabolism ticking in the cooler months. Fire up that internal heat baby!

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Peanut Butter Cookie Dough Blondies

Peanut Butter Chocolate Chip Blondies

Sticky, chewy blondies with no flour, no oil, no white sugar. Crammed with heart-healthy chickpeas, these will fool even your healthiest of friends. With a low GI value of 28 – 32, chickpeas carbohydrates are broken down and digested slowly. This is helpful for weight loss (or maintenance) as it works to control appetite. Enjoy one with a cup of tea, or warm it up and add a dollop of greek yoghurt for dessert.

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Chocolate Raspberry Oaty Bites

Chocolate Raspberry Oaty Squares

Raspberries and chocolate. Oh how I love you. On your own you’re pretty fine, but together you make mouth magic. I only think its fair to incorporate this amazing flavour combo into as many dishes as I can handle while raspberries are in season. So how to make them a great post-workout choice?

One of my favourite post-sweat sesh foods is oatmeal. Getting that essential carb to protein ratio of between 2:1 and 3:1 (depending on the intensity and duration of your workout) is important for maximising muscle repair and recovery. One cup of oats packs about 4g of fibre, nearly double the amount in a slice of whole-grain bread. This will help you feel full and satisfied, preventing binge eating (yay!) and poor food choices later on in the day.

So, lets bake oats with yummy stuff. Yes?

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Salted Caramel Cashew Bowl

Salted Caramel Cashew Bowl

I know I’m healthy and all that, but I do have a tendency to add salt to just about everything. I’m cool with it, because I don’t have any pre-packaged foods that are secretly loaded with it.
Salt is actually a nice addition to food if you opt for a good-quality version (I love himalayan) and stay away from the gross iodised table salt my mum used to ply me with. It is packed with trace minerals that can help maintain a healthy stomach pH. It’s also important to replenish the salts lost through exercise (ever seen those white marks on your favourite black crop-top?). Granted, excessive amounts of salt in your diet won’t be all that great for your bod, but this super tasty bowl has just a pinch, and is super post-workout to replenish and revive.

Aside from the science, this is one delicious bowl. Sweet, silky and satisfying – it would make an awesome breakfast or even dessert.

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{Vegan} Black Bean Crust Pizza. Healthy Pizza recipe from The Fit Foodie.

{Vegan} Black Bean Crust Pizza

I’ve tried a fair few pizzas in my time. I wouldn’t go so far as to call myself a connoisseur, but I know a good slice when I taste one. I’ve played around with some low-carb cauliflower bases but they just don’t fill me up, so I turned to beans for something more substantial. This Pizza is pretty phenomenal actually, both on nutrition profile and more importantly, taste. It’s cheesy, herby and chewy – the perfect start to the weekend, minus the hefty bill from Dominos.

The healthy stuff: A one-cup serving of black beans contains nearly 15 grams of fibre (50% of the RDA) and 15g of protein (equivalent to 60g chicken). This outstanding protein-fibre combination doesn’t exist in other fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. The antioxidants found in the skins of the beans promote better eyesight, cardiac health, capillary strength, skin appearance, and an improved immune system. They’re also great for energy, maintaining blood sugar levels, and digestion!

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10 Minute Creamy Tomato and Basil 'Pasta'

10 Minute Creamy Tomato and Basil ‘Pasta’

You can whip up this nutritious ‘pasta’ dish in under 10 minutes flat! No cooking required. Just blend, pour, and eat. This dish hits my dinner table at least a few times a month, particularly when I’m strapped for time. If you need something more hearty, add protein by the way of poached chicken, fish or tofu. Bookmark this page – you’ll be making this time and time again.

I love pasta but it makes me feel all ‘gluggy’ inside. The kinda meal you always regret afterwards that sends you into a food coma. I’ve totally cut it out of my diet for that reason. Why eat anything that makes you feel less than fantastic? There are far too many fabulous substitutions to eat stuff that makes you feel gross. If your pasta love-affair has strong game, stick with it (opt for wholewheat) and skip the noodles.

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Teff & Almond Breakfast Crumble. Healthy Recipe from The Fit Foodie.

Teff & Almond Breakfast Crumble

There’s more to the whole grains game than brown rice. From quinoa (my fave) to bulgur, amaranth and more, whole grains make a delicious addition to a balanced diet. Teff is a gluten-free ancient grain, but the new kid on the block with health fans – fast gaining a reputation as a ‘superfood’ for it’s ease of use, versatility and nutrient density.

If you haven’t used it before, try it in this delicious breakfast crumble – it’s deliciously nutty in flavour and pairs well with almonds to make a crunchy topping to your morning bowl of goodness.

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Gut-healing Coconut Marshmallows

Gut-healing Coconut Marshmallows

I’m seriously loving gelatine (beef grass-fed) at the moment. It’s know to improve your overall health, but more specifically help heal the gut. Strong stomach? Read on…
It’s basically cooked collagen and comes form the bones, hides and connective tissues of animals. Gelatine makes up almost one-third of all the protein in the human body and when we don’t have enough, your joints, skin and gut suffers. It heals your gut lining by boosting acid production and restoring the mucosal lining. Gelatine can also help break down fats and proteins which will makes them easier for your body to absorb. On top of that, it helps to build lean muscle and boost metabolism.

These marshmallows are sweet, soft, light and fluffy with a good spongy texture. If you’re not into stevia (i know, I use it in nearly every recipe!) you can use maple syrup or any other liquid sweeter of choice. If you’re vegan or veggie, you can sub gelatine with agar-agar, but it lacks the gut health profile. Perfect sweet-treat fridge fodder that you’re very unlikely to overeat. Bonus.

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How to make Mason Jar Salads

How to make Mason Jar Salads

Mason jar salads are just that – a salad in a mason (or glass) jar. I’m not sure who came up with this concept, but I think it’s genius. Storing the salad in a jar keeps it fresh for 5-7 days. What’s easier than jamming loads of fresh ingredients into a jar? It will save your loads of cash if you usually buy from the local cafe, not to mention the calories you’ll save! Theres a strategy to assembly to keep all the contents at their freshest:

Layer 1 – Dressing: 1-2 tablespoons
Layer 2 – Hard vegetables: carrot, celery, capsicum, red onion, cucumber
Layer 3 – Complex carbs: Brown rice, pumpkin or quinoa (if desired)
Layer 4 – Soft vegetables: avocado, tomato
Layer 5 – Protein: chicken, tofu, egg and cheese
Layer 6 – Salad greens: lettuce or baby spinach

Now admittedly the one I’ve made here, I ate straight away, so I totally ignored this method. If you’re going to eat it soon, or dressing with citrus (lemon / lime) and just leave a wedge in the top, you don’t need to worry too much about the layering method. If you’re storing it for a while, ensure the dressing is kept at the bottom, and then mix through the salad just before lunch time.

Let’s get to it!

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