KERRIE FITNESS – Carolina Reaper – Chili Prawns…Yummmmmm!

I love growing my own herbs, vegetables and fruits.  I had half a packet of frozen prawns in the freezer and I thought to myself, how about I just throw some of this together and see what happens.  Short answer…empty bowls!!!


All I did was…

In a medium fry pan put;

1 x tsp Carolina Reaper Sauce

1 x large basil leaf

1 x sprig rosemary

Pinch of parsley

1 x stem of Shallot

2 x stems of chives

1 x tblsp olive oil

Brought it to temp ( softened the herbs )

Put in about 350g of prawns, cooked till pink, (approx 5 mins)

then placed on a bed of spinach!


Of course feel free to experiment with your own flavours, I just have all these growing so I grab it all.

So yummy and good for you.


Talking about whats good for you, that’s good food.  Go to KERRIE FITNESS for good exercise.  Head to KERRIE FITNESS in Campbelltown and train with Kerrie at her Studio today.

Can’t make it to the studio?  Don’t worry, head to and download your digital copy today.






Blueberry & Banana Bread – KERRIE FITNESS

I have always been a lover of banana bread but try to avoid buying it in cafes as it is filled with oil, butter and sugar. This little beauty is super healthy, but doesn’t taste it. Hallelujah! The whole family, including Grandparents love it! I make it weekly and no slice ever ends up in the freezer!!!*


3 eggs (alternatively 1 cup of apple sauce)

3 ripe bananas, mashed

1 cup almond meal

1/4 cup coconut flour

1/4 cup raw honey

1 cup fresh blueberries (or raspberries)

1 tsp baking powder

Pinch Of Cinnamon


• Pre-heat oven to 180 degrees celsius, fan forced

• Line a small loaf tin with baking paper

• Using a medium size mixing bowl, lightly beat the eggs with a fork

• On a plate or chopping board use a fork to mash the bananas

• Minus the blueberries, mix all of the ingredients with a wooden spoon in the mixing bowl with the eggs

• Gently fold in the blueberries

• Pour into pre-lined tin

• Bake in oven for approximately 60 minutes, or until brown. (Just depending on the heat of your oven) Insert a skewer into the centre of the loaf, if it comes out clean, it is ready.

• Remove from oven and leave in tin for 10 minutes

• Remove from tin and cool on wire rack

• Cut yourself a sneaky piece to enjoy hot off the press whilst the remainder of the loaf cools!!

Bon appetite!

*NB: I like to slice the loaf, let cool and then individually wrap in cling wrap. That way they’re easy for the whole family to grab and go. Whatever pieces are not going to be consumed within 24 hours, pop in the fridge. If you’re only making for 1-2 people, pop some slices in the freezer. You can then either let defrost to room temperature or defrost in the microwave by removing the cling wrap and wrapping in paper towel ❤️ 👩🏼‍🍳

Zucchini & Almond Mini Muffins – KERRIE FITNESS #kezfit


• 1 grated zucchini (1 standard zucchini)

• 250g almond spread (1 jar)

• 1/4 cup maple syrup (or agave)

• 1 Tablespoon apple cider vinegar (with the mother!)

• 1/4 teaspoon pink himalayan sea salt

• 1/2 teaspoon bi-carb soda

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla bean (or extract)

• 1/2 Tablespoon chia seeds

• 2 eggs, lightly beaten with a fork

• 25g 85% cocoa dark chocolate, chopped


1. Pre-heat oven to 180°C

2. Olive oil spray 2 mini muffin trays (24 holes) (these silicon ones from K-Mart are amazing as you can carefully pop the muffins out once they’re cooled)

3. Grate the zucchini

4. Chop the chocolate

5. Lightly beat the eggs

6. In a medium mixing bowl, combine all of the ingredients, except the dark chocolate and stir until well combined. Then gently stir in the dark chocolate.

7. Carefully 3/4 fill each muffin hole with the mixture.

8. Bake for approximately 12-16 minutes (depending on your oven). You will see the tops rise. (They will deflate a little once out of the oven cooling) Insert a cake skewer or a toothpick to see if it out comes out clean without any batter.

9. Allow muffins to cool in trays for approximately 5 minutes. Remove from trays and cool completely on a wire racks.

10. Serve fresh and pop the remaining mini muffins in an airtight container in the fridge for up to 5 days or in the freezer for up to 4 months. Be sure to place baking paper in between the mini muffins for easy removal from the freezer (and so you’re not tempted to eat 4 when they’re stuck together!!!) Simply set aside for a little to reach room temperature or if you’re impatient like myself, lol, wrap in paper towel for a few seconds in the microwave on defrost mode!

Bon appetite 👩🏼‍🍳

Kerrie 💗

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 😋


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.



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.


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


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


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.








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.




Spinach and Ricotta Sausage Rolls


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.



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.


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


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

Bake for 25 minutes or until golden brown.

Serve with tomato relish.





| Yummy Christmas Desserts |

After rounding up some of Keely’s friends (huge shoutout to Serena, Laura, Olivia and Brooke! Thank you so much – this would’ve been so stressful without your help), we began baking four different recipes – two long time faves, caramel slice and chocolate brownies, and two newbies, sugar cookies and a pudding-shaped malteaser cake – to take on Christmas day for the family. Enjoy!


Caramel Slice


| Ingredients |

(all about the) Base:

1/2 cup of brown sugar
1 cup of self raising flour
1 cup of coconut flakes
4 oz (ounce) of butter


3 tins of condensed milk
6 tablespoons of golden syrup
3 dessert spoons of butter


1 and 1/2 blocks of Cadbury milk chocolate melted in the microwave

| What to Do |


Melt the butter then mix all the ingredients together in a bowl, then spread evenly in a tray lined with baking paper.

Bake in the oven at 160 degrees Celsius for approx. 15 minutes (if it starts to bubble, remove from oven).


Put the ingredients in a saucepan and melt over a stove top on low heat until the butter dissolves. Make sure to stir well so nothing burns.

Pour over the base and bake for another 15 minutes (remove if it starts to bubble).


Pour the topping on top of the slice.

Place the slice in the fridge to set.

Remove it once set to slice into squares.



Chocolate Brownies


| Ingredients |

200g of dark chocolate broken into pieces
250g of butter (chopped)
2 tablespoons of cocoa powder
2 cups of brown sugar
1 and 1/2 cups of plain flour
1/4 teaspoon of baking powder
4 eggs (lightly beaten)

| What to Do |

Preheat oven to 160 degrees Celsius.

Put the chocolate, butter and cocoa powder into a saucepan, and stir until melted and smooth over a stove top on low heat.

Place the sugar, flour and baking powder in a medium sized bowl.

Make a well in the centre of the dry ingredients (like a bowl shape) and pour the chocolate mixture into the well.

Add in the eggs then mix the ingredients until combined.

Line a square baking tray with baking paper then pour the mixture in the tray.

Put in the oven for anywhere between 30 and 55 minutes, depending on how soft you want your brownie. If you like more of a cooked brownie, the skewer comes out clean. If you like more of a gooey brownie, the skewer should come out gooey.


Sugar Cookies



| Ingredients |

1 cup of butter
3 cups of plain flour
1/2 cup of sugar
3/4 teaspoon of baking powder
1 tablespoon of milk
1 egg (beaten)
Icing sugar (to be used if the dough is sticking too much when you roll it out)
Red & green food dye
A dash of vanilla extract

| What to Do |

Sift the flour into a medium sized bowl, then add the baking powder and mix them together.

In a separate bowl, add the butter, sugar, milk and egg, then mix with an electric mixer.

Add in the flour mixture and continue mixing.

Divide the mixture in half and place into two large, separate bowls.

In one bowl, add a dash of red food dye, and in the other a dash of green. Knead the dough with your hands until one dough turns red and the other green. Add more food dye if needed to make it your desired colour.

Gather the red dough into a squished-ball shape and wrap with glad wrap and place it in the fridge. Do the same for the green dough. They will need to sit in the fridge for a little under 2 hours.

After 2 hours, preheat the oven to 190 degrees Celcius.

When you take the dough out of the fridge, lay down two medium sized pieces of baking paper on the table (not to go in the oven – just for cutting out shapes). Place the red dough on one piece of paper and roll it out (but not too thin as they’ll burn), and do the same to the green on the other.

Prep baking paper on two trays.

We found a Christmas tree and a love heart cookie cutter in the drawer and thought they were perfect for the cookies. We used the Christmas tree for the green dough, and the love heart for the red.

Cut out the shapes, and place each finished shape onto the baking paper.

Tip: to help cut the shapes out, wiggle the cookie cutter a bit before you remove it.

When you’ve cut as many shapes as you can from the dough, roll the left over dough into a ball and roll it out with a rolling pin and cut out more shapes. Continue until there’s no more dough to cut out.

Place into the oven for 9 minutes, turning the tray around at about 5 minutes – keep an eye on the cookies in case they begin burning.

Let the cookies cool on a cooling rack before decorating them however you like, whether it’s sprinkling icing sugar on them or doing what we did and drawing patterns with writing icing and sprinkling 100s and 1000s on top.

Voila! Two hours of cooling for only 9 minutes of cooking, haha!


Malteaser Cake


| Ingredients |


125g of butter (chopped)
3/4 cup of milk
1 cup of brown sugar
1/2 cup of cocoa powder
3/4 cup of self-raising flour
1/2 cup of plain flour
3 eggs (lightly whisked)

Frosting & Ganache:

300g of milk chocolate, broken into pieces
1/2 cup of thickened cream
30g of butter
Approx. 100g of butter (you’ll find out why there’s a difference)
3/4 cup of malted milk powder
2 and 1/4 cups of icing mixture/sugar
1 tablespoon of milk


1 block of white chocolate
Lots and lots of Malteasers 😉

| What to Do |


Preheat oven to 160 degrees Celsius

Grease a pudding dish with olive oil spray or something similar.

In a saucepan, combine the butter, milk and brown sugar and stir over a stove top on low heat until the butter is melted and it’s smooth.

In a medium sized bowl, pour the butter mixture in, then add in the cocoa powder and flour, whisking until combined.

Whisk the eggs into the mixture.

Pour into the dish and bake for approx. 55 minutes, checking regularly with a skewer. When the skewer comes out clean, it’s done.

Let the cake cool in the dish until your able to get it out to cool on a cooling rack.

Tip: if the cake it refusing to come out of the dish, go around the edges with a knife to give it some encouragement (preferably a fillet knife).

Wait for the cake to cool completely.

Frosting and Ganache:

In a small saucepan combine the chocolate, cream and 30g of butter, stirring over a stove top on low heat. When the butter is melted and everything is smooth and combined, it’s done.

Ta da! You’ve made the ganache.

Beat the approx. 100g of butter (I say approximate because I got confused and just threw in a random amount and hoped for the best) in a separate bowl with an electric mixture until fluffy as possible.

Add in the malted milk powder, icing sugar and tablespoon of milk and continue mixing.

Beat in 1 and 1/2 tablespoons of ganache.

Ta da! You’ve made the frosting.

Leave the ganache aside for and hour and a half. This should make it thick and spreadable.


Cut the cake horizontally into 4 layers, and divide the frosting evenly into thirds.

On a plate, place down the bottom layer of the cake, and spread one third of the frosting on top. Then place the next layer of cake and put the frosting on top of that, and continue until your cake’s been put back together with frosting in-between each layer.

Place the cake in the fridge for an hour and a half.

Note: it’s best to put the cake in the fridge at the same time you put the ganache aside, as they take the same amount of time to cool/thicken.

Once an hour and a half has passed, spread the ganache evenly around the sides and top of the cake. Then place the Malteasers on the ganache, working in rows from the centre outwards.

Important note: the Malteasers may slip and fall down the sides of the cake, so feel free to pop the cake in the fridge for a minute or two so the ganache can harden a bit, then decorate. You can even do touchups with the Malteasers while it’s in the fridge.

Finally, pour some melted white chocolate over the top of the cake then let it drizzle down the sides so it looks like a pudding, then sit the cake in the fridge to cool and harden. Add a sprig of decorative holly on top as well.



Hope you enjoy 🙂 <3

Merry Christmas!

| 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 🙂