Veggie bowl 🍲 KERRIE FITNESS

Well there is definitely more than enough here for more than 1 person… but when it’s just too good, why not go back for seconds 💚 I know I couldn’t help myself!!

< strong>Ingredients:Dash of olive oil

  • 2 fresh garlic cloves
  • 1 hot chilli 🌶
  • 2 carrots 🥕
  • 2 zucchini’s
  • 1/2 yellow capsicum
  • 5 mushrooms 🍄
  • Large handful of spinach
  • 4 asparagus spears
  • Small handful of goji berries
  • 2 tsp basil pesto

Method:Squish garlic with the back of a knife, chop

  1. Finley chop chili
  2. Peel and chop mushrooms
  3. Grate zucchini and carrot
  4. Remove bottom of stem and trim asparagus
  5. Boil jug
  6. Break asparagus in half, place in a mug and fill with boiling water
  7. Heat oil in pan over medium heat
  8. Sauté garlic and chilli
  9. Add mushrooms and yellow capsicum and stir with a wooden spoon
  10. Add zucchini’s and carrots, continue stirring
  11. Add spinach and goji berries
  12. Finish by adding the pesto and stir until you reach the right consistency
  13. Drain asparagus from mug, place on top of veggies

Nb. You could use this as a side and add grilled chicken 🍗 or your favourite cut of meat 🥩 or your favourite fish 🐟 to complete your meal 🍽

Bon appetit 😋

#iloveveggies

Kerrie 💗

White Wine Garlic Prawns and Noodles – KERRIE FITNESS

With the sudden change in the weather, perhaps this may tempt the family at the dinner table.  I find it interesting that I only use 1/2 a cup of wine for this recipe, yet the bottle is always empty?  Truly baffled by this phenomenon.

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Ingredients

6 fresh cloves of garlic, minced (or substitute with minced garlic)

500g of prawn meat

2 x tbsp butter

1/2 cup white wine

150g sun-dried tomatoes

1 3/4 cups full cream milk

3 x cups spinach

Season with salt and pepper

3/4 cup parmesan cheese

Method –

  1.  Heat butter and garlic in a pan, add prawns and cook until just pink and cooked through.  Set aside.

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2.  Pour wine into pan, stir in sun-dried tomatoes, cook for 2 mins.

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3.  Reduce heat add milk, bring to simmer then add spinach leaves.  Season to taste.  Stir in parmesan cheese.

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4.  Allow sauce to simmer and thicken, then add prawns.  Stir in and ensure coating of all prawns, cook for approximately One minute.

5.  Serve over pasta, rice or noodles.

 

Enjoy.

 

Trevor.

 

 

 

YUM, Chicken Pesto Roll-ups, KERRIE FITNESS.

Chicken pesto roll-ups, super easy to make, extremely yummy to eat and makes you look like a whiz in the kitchen.

 First you will need;

1 x kilo chicken breasts (4)

Salt, pepper and garlic powder to taste.

500g Shredded mozzarella cheese

2 x large tomatoes

A cup of cherry tomatoes

1/2 cup pesto sauce

Fresh basil leaves (Garnish optional)

What next?

  1. Heat oven to 220 degrees.
  2. Slice each breast lengthways in half.
  3. Cover with plastic wrap and flatten with a mallet or rolling-pin.
  4. Cover with pesto.
  5. Season to taste.

6.  Top with tomato and mozzarella, roll up tight and fix with toothpicks.

7.  Heat frying pan, add some butter and oil and cook roll ups approximately 4 minutes each side.

8.  Transfer the roll ups into a baking dish, add mozzarella cheese and chopped basil.

9.  Place in pre-heated oven and cook for 12-15 minutes.

10.  Remove from oven, take out the toothpicks and serve with your favorite sides.

 

There you have it, easy to make, delicious to eat.

 

Enjoy

Trevor.

Spinach and Ricotta Sausage Rolls

Hi,

I planted some “Ironman” spinach this year and it grew like wildfire.  What to do with all this spinach?  I’m glad you asked!  I searched up recipes and came up with this gem.  And boy are they tasty, so much so that my kids (not vegetable or cheese eaters) finished the lot when I wasn’t looking.

First things first.

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Ingredients.

2 x tsp extra virgin olive oil

4 x shallots chopped

2 x tsp minced garlic

350g spinach rough chopped

350g ricotta cheese

1/2 cup parmesan cheese

1 x egg whisked plus another for basting whisked

2 x tblsp dill fresh or dried

1 lemon rind finely grated

Pinch nutmeg (to taste)

2 x sheets frozen puff pastry, just thawed

Tomato relish

 

Secondly, what to do…

Preheat oven to 200C/180C fan forced.

Line 2 x baking trays with baking paper.

Heat oil in frying pan and cook the shallots and garlic until soft. (2mins)

Place in a large mixing bowl.

Rough chop the spinach and place into the mixing bowl.

Add the ricotta, parmesan, egg, dill, lemon rind and nutmeg.  Season with S&P, mix until well combined.

Cut each pastry sheet in half.  Place 1/4 of your mixture in a log shape along one long side of the pastry, brush the other with whisked egg.

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Roll up and cut into 3.  Place seam down on baking tray.

Repeat.

Score the rolls at 5mm intervals, brush with extra egg.

Bake for 25 minutes or until golden brown.

Serve with tomato relish.

 

Enjoy.

Trevor.

 

| Fillet Steak & Capsicum w/ Rice |

Meat contributes to carrying out vital metabolic functions but also gives you a lot of energy, which is crucial for getting the most of out of your workouts.

3 Benefits to get your fix of meat

1. PROTEIN. Since meat contains a large amount of protein, this is beneficial to the body as the need for protein is an important one. Protein is said to improve the overall health and well being of your body. There are other benefits such as the repair and building of body tissues as well as the production of antibodies that will protect the body from infections, thus strengthening the immune system as well. Most importantly, since meat contains all the essential amino acids, it definitely ranks as one of the best sources of protein.

2. IRON, ZINC, SELENIUM. Of the many nutrients that meat contains, it is rich in iron, zinc and selenium. While iron helps in forming hemoglobin that transports oxygen to different parts of your body, zinc helps in tissue formation and metabolism as well as selenium breaks down the fat and chemicals in the body.

3. VITAMINS are also a big part of your diet, and Vitamin A, B and D are commonly found in meat as well. Not only do these vitamins promote good vision, stronger teeth and bones but it also support the central nervous system thus promoting mental health as well. Another big benefit of eating meat is the maintenance of your skin’s health.

– Before you say “I don’t like meat”. Buy fillet steak. You don’t have to fight with the gristle – there isn’t any.

– If you’re thinking fillet steak is too expensive. It may be, compared to other meats you can buy. But as the saying goes, you pay for what you get. It’s worth every cent. Anyway, it’s cheaper than a trip to the takeaway food shop.

– We all like things to be quick and easy. Life’s too short to be spending hours in the kitchen for each and every meal. Here’s how quick my lunch/dinner-spiration is…

| What to Do |

Put oyster sauce on each side of the meat and grill for 6 mins each side

Non-stick pan. Egg straight in. Once nearly done add your spinach

Quick brown rice tub, 40 secs in microwave. Put on plate and pour a little soy sauce on

Marinated capsicum from Woolworths

Too easy. Bon appetit 🙂

| Salmon & Capsicum Salad |

Hello! Another quick and easy salmon dinner-spiration for you to enjoy.

| Ingredients |

English Spinach
Bell pepper with Fetta
Tomatoes
Woolworths Roasted Capsicum
Salt & Pepper
Crispy Skinned Atlantic Salmon
Olive Oil
Fetta Cheese
Cucumber
Mixed Lettuce

| What to Do |

Simply cook your salmon with the olive oil to you liking and put the rest of the ingredients together in your salad and you’re good to go!

 

| Capsicum & Fetta Soy Rice |

It all goes hand in hand. To get the best results you need to be working your best in class, full effort, full range. Maximum effort = maximum results. To have the energy to be able to do this in each and every class you need to fuel your body with ingredients to give you energy to go the distance. You get out what you put in. Enjoy your Monday food-spiration! If you’re not a fan of one of the ingredients, switch it for one you (but stick to the brown rice, not white!!!) 🙂

| Ingredients |

Avocado
English Spinach
Celery
Woolworths Roasted Capsicum
Soy Sauce
Fetta Cheese
Brown Rice
Eggs

| What to Do |

Scramble the eggs in non-stick pan, then put it together with the rest of the ingredients in a bowl and you’re done! <3

| Atlantic Salmon & Zucchini Salad |

When over-indulgence is an understatement over Easter, enjoy some dinner-spiration.

| Ingredients |

Cherry tomatoes
Zucchini
Capsicum
Asparagus
English spinach
Olive oil & pepper
Crispy Skinned Atlantic Salmon

| What to Do |

Simply cook your salmon however you like and put the rest of the ingredients together to make your salad. Voila!

| Steak w/ Avocado & Cucumber Salad |

Hello! Today we have a lunch/dinner-spiration for you for some much needed iron-replenishment after a day of energy output. Enjoy 🙂

| Ingredients |

Fillet Steak with Oyster Sauce
Large Mushroom
Woolies Oven Roasted Capsicum
Cherry Tomatoes
Mixed Lettuce Leaves
Cottage Cheese
Avocado
Cucumber

| What To Do |

Grill the steak for 6 minutes on each side, grill the mushroom for 3 minutes on each side, then put it all together with the rest of the ingredients. Dinner is served!

‘Till next time <3 🙂