Fit Food

One of my main philosophies of healthy living is that food should not only be nourishing and provide what our bodies need to perform at their best, but it should also taste great. I love to cook meals that the whole family can eat, from mostly fresh ingredients. I also like cake. :)

To that end, I've developed quite a few of my own recipes over the years. This page features just a few, and will be updated as I come up with new ones. If you like them, you can find a lot more over at my Fitbodies Food blog.

Bon appétit! 

Lime & Raspberry Pudding

This is a lovely light and tangy mousse, with a little less sugar and a little more protein than the average pudding. The lime and vanilla flavours work beautifully together, and the raspberries make it extra refreshing.

Serves 4-6
½ cup Heart Active or other low fat milk
220g Philly extra-light
170g fat-free Greek yoghurt
¼ cup Natvia, sugar or other sugar substitute*
1 tsp vanilla paste or extract
40g vanilla whey powder
1 lime
2 tsp gelatin
1 tbs water
2 egg whites
1 cup frozen raspberries
extra raspberries to serve.
Defrost the raspberries and set aside. Place milk, cream cheese, yoghurt Natvia and vanilla paste into the bowl of a food processor or blender. Zest the lime, then cut in half and remove both juice and flesh. Add the lot to the food processor. Process until smooth.
Sprinkle the gelatin over the water and stir to dissolve over a bowl of hot water. Make sure the gelatin is completely dissolved and that you have no lumps. Switch on the food processor and while running, add the gelatin mixture in a thin stream. Process until mixed thoroughly then pour into a clean mixing bowl.
In a separate bowl, beat the egg whites with an electric mixer until stiff peaks form. (If you’re easily amused like me, tip the bowl upside down and giggle at how they don’t fall out. I never get tired of that…)  Gently fold the egg whites through the cream cheese mixture, taking care to incorporate them well, without breaking down the airy lightness. I know – tricky. Just do your best.
Divide the pudding mixture between 4-6 dessert glasses or bowls and place in the fridge for about 60 minutes to allow it to partly set. Meanwhile, puree the raspberries – a quick whizz in blender or food processor will do the job. Carefully add a dollop of the raspberry puree to the top of each pudding and using a teaspoon, swirl through gently. You don’t want to mix it evenly, just add a swirl of raspberry colour and flavour through the pudding. Place back in the fridge for at least two hours to fully set.
Serve decorated with extra raspberries or with a layer of extra puree.
*I actually used half Natvia and half coconut sugar – I love the caramel flavour coconut sugar adds. The stats below are calculated on my version. Obviously, if you use all Natvia or all sugar, the numbers are going to change
Per serve (4 serves )
Calories: 205
Fat: 3.1g
Protein: 21.1g
Carbohydrate: 22g

Coconut & Mulberry Slice

Serves 16-20 (depends how small you cut your pieces, obviously)Base1 cup gluten-free flour1/2 cup coconut flour150g butter1/2 cup icing sugar
Filling2-3 cups of mulberries1/4 cup gluten-free flour1/4 cup coconut sugar (or substitute raw sugar)
Topping3 eggs1/4 cup coconut sugar2 cups dessicated coconut
Preheat oven to 180ºC and line a lamington tin with baking paper. Throw the base ingredients into a food processor and mix until it forms a ball of dough. Press into the base of the tin as evenly as possible. Bake for 15 minutes or until golden brown.
For the filling, mix the flour, sugar and 3/4 of the mulberries in a food processor. Pour it over the cooked base and scatter the reserved mulberries over the top. Mix the eggs, sugar and coconut in a bowl until well combined. Spoon onto the filling and press to cover evenly. Bake for 20 minutes until the topping is golden and firm.

Sweet Chilli Prawns
Serves 4

500g green prawn cutlets (that's the peeled ones with the tail still intact)
200g snow peas, trimmed
1 medium onion, peeled and cut into segments
1 red capsicum, sliced into thin strips
1 bunch of baby Bok Choy, sliced into approx 4cm lengths
1 tbs lime juice
1 tbs soy sauce
1 tsp crushed garlic
1 tsp minced chilli
2 tbs sweet chilli sauce
1 tbs peanut oil

Combine lime juice, soy sauce, sweet chilli sauce, chilli and garlic in a bowl and add prawns. Mix well and put aside to marinate while you prepare the veggies. Heat half the oil in a wok over medium-high heat. Drain the prawns (reserve the liquid) and cook for 2-3 minutes until pink. Remove them from the pan and set aside. Heat the remaining oil in the wok and add onion, cooking for 1 minute. Add the other veggies and stir-fry for about 2 minutes, or until they're cooked to your liking. Return the prawns to the pan, adding the reserved marinade. Cook 1-2 minutes until simmering.

Serve with steamed rice and/or extra veggies.

Super-choc brownies
Makes 16 serves

1/2 cup wholemeal, buckwheat or rice flour
1/2 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1 cup roughly chopped fresh dates
3 tbs almond butter or natural peanut butter
2 egg whites plus 1 whole egg
1 tsp vanilla extract
2/3 cup unsweetened apple sauce
2 tbs agave syrup (you could use maple syrup or honey if you prefer)
100g 85% dark chocolate, chopped
About 1/2 cup of roughly chopped walnuts
Preheat oven to 180C. Sift flour, cocoa, baking power and salt into a large bowl. Add half the chopped chocolate and the walnuts and mix well. Smoosh the dates and almond butter in a food processor until smooth. Add the egg, egg whites, vanilla, syrup and apple sauce and process until they’re well mixed. Make a well in the centre of the dry ingredients and pour in the date mixture. Stir until combined. Line a non-stick lamington pan with baking paper and pour in the mixture. Bake for 30 minutes or until cooked through, then allow to cool. Melt the remaining chocolate and drizzle over the top, then leave to set before cutting into 16 pieces.

Chicken meatballs with spicy tomato sauce

Serves 3-4
400g lean chicken mince
1 medium onion, finely chopped
½ tsp crushed garlic
20g pine nuts
Chilli flakes to taste
1 tsp dried oregano
A big handful of continental parsley, chopped
1 tbs grated parmesan
A squeeze of lemon juice
1 egg white, lightly beaten
Mix onion and chicken mince in a bowl. Place all other ingredients except egg white into the bowl of a food processor and process until a coarse paste is formed. Add to the chicken mince and mix through, using hands for best results. Add about ½ the egg white, mixing well. You can add more if need be, but don’t make the mixture too sloppy.
Heat a non-stick pan and add two teaspoons of olive oil. Take heaped teaspoons of the mixture and form into balls, then fry in batches, turning frequently until browned on all sides and cooked through. Serve with tomato sauce (over pasta or not, as you prefer) and a salad.
Tomato sauce
2 tsp olive oil
1 medium onion
1 tsp crushed garlic
400g can of chopped tomatoes
2 small roasted capsicums, chopped (you can use the kind you buy in jars or from the deli)
½ cup red wine
½ tsp dried oregano
½ tsp dried basil
About 4 medium mushrooms, sliced
Heat oil in a non-stick pan, add onion, garlic and chilli and cook over medium heat, stirring frequently until onion is soft. Add capsicum and cook for a minute or two more. Add all the remaining ingredients and bring to the boil. Reduce heat and simmer, covered, stirring occasionally for about 15 minutes, then remove the lid and continue to cook a further 10 minutes uncovered.

Vanilla Buckwheat Waffles
Serves 2

2 tbs buckwheat flour
1 tbs plain flour
2 tsp Xylitol or other sweetener
30g vanilla whey protein powder
2 tbs natural or vanilla yoghurt
1/4 cup skim milk
1/2 tsp vanilla extract
1 egg yolk
2 egg whites

Mix the dry ingredients in a fairly large bowl. Using an electric mixer, beat the egg whites in a separate bowl until soft peaks form. Make a well in the centre of the dry ingredients and add the yoghurt, milk, vanilla and egg yolk. Combine into the flour mix and beat until smooth. Use a metal spoon to fold the beaten egg whites through the batter - it's easier if you do this in two steps, using half the egg whites, folding it through, then adding the rest.

Cook in a waffle-maker until done to your liking - I cooked mine for 2 and a half minutes. About half a cup of mixture makes one waffle for my gadget, but that might differ from brand to brand.

Serve with banana, berries or other fruit, a dollop of natural yoghurt and a little honey or syrup.