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Weekly Recipes and everything Freedom Fitness...

By Freedom Fitness, Oct 9 2019 09:56PM

Love mexican & nachos? Want a healthy fulfilling lunch or dinner that is simple to eat & full of flavour? This recipe is for you! Nourish or buddha or salad bowls are a really great option for lunch/dinner to ensure you are getting heaps of nutrients in without having to overthink of it. This nacho bowl just gives you an extra option for a buddha bowl that is super yummy & not boring at all!


INGREDIENTS (serves 2):

- 1 sweet potato (if swapping tortilla chips for sweet potato chips)

- 1 can of black beans or kidney beans

- 1 cup of spinach

- 1 cup of frozen corn

- 1 can of diced tomatoes

- 1 red onion, diced

- 1 avocado, halved, pitted & sliced

- Spices: paprika,cumin, coriander, garlic powder, oregano

- Salt & pepper

- 1/2 cup of shredded cheese (if vegetarian)



SWEET POTATO CHIPS:

– preheat oven to 180°

– slice one sweet potato into thin circles

– lay out each potato circle onto baking paper lined baking trays

– pop into the oven for 30 minutes.

– at the 20 minute mark flip all the circles & pop it in for another 10 minutes. you will need to check multiple times throughout the last 10 minutes to removed cooked ones so they don’t burn.


*Plain tortilla chips are OK to have but for more nutritional value sweet potato is a great option. Most healthy tortilla chips use palm oil so if you are vegan or wanting to save the orangutans, use sweet potato chips instead. *


BEANS:

– Heat some coconut or olive oil, add the can of beans and 2 tbsp of finely chopped onion in a pan on medium heat & seasoned with a dash of each: cumin, paprika, corriander, oregano, garlic powder, ground salt & pepper.

– after a few minutes and the beans have gone soft & onion is browned, add 1 tbsp of water and roughly smashed the beans with a wooden spoon.


TOMATO SALSA:

– Add the can of diced tomatoes & 2 tsp of finely chopped onion stirred together with a dash of corriander and a tiny sprinkle of cumin, paprika, ground salt & pepper.


CORN

– heated 1/2 cup frozen corn in a pan till warmed.


LAYER IN BOWL:

1. Place sweet potato chips around the outside of bowl.

2. Add a handful of spinach in the middle

3. Place 1/2 cup of beans and 1/2 cup of corn on top of spinach plus any unused onion (optional)

4. Top with 1/4 cup salsa, handful of cheese & half an avocado, sliced

5. Optional: add a sprinkle of fresh coriander or a dollop of plain greek yogurt (or sour cream if you have it).


Recipe adapted from: everydaysimplehealth.wordpress.com



By Freedom Fitness, Sep 25 2019 10:19PM

This salad is a perfect Spring lunchtime option. It gives you an abundance of nutrients and it includes enough vegetables, protein & healthy fats to keep you fuller and fuelled for longer (hello no more 3pm energy slumps). It is also super easy & quick to make, even better... make it in advance & then just add your protein, avocado & dressing the day you eat it. SIMPLE!

Recipe from: www.jessicasepel.com



INGREDIENTS:

-1 chopped carrot

-1 small chopped cucumber

-1/2 steamed broccoli head, chopped

-Handful mint leaves

-Handful basil

-1 cup spinach leaves

-1 cup cabbage

-Handful raw almonds

-Topped with sliced avocado (add the day of consumption)

+Plus any other colourful vegetables you can chop!


DRESSING INGREDIENTS:

- 1/2 lemon, juiced

- 2 tbsp. apple cider vinegar

- 1 tsp. tahini



METHOD:

1. Place all ingredients in food processor.

2. Chop!

3. Add dressing ingredients to a small bowl and whisk with a fork until combined.

4. Serve with protein of choice (e.g 2x boiled eggs, 2 handfuls of shredded roast chicken, 1x can of tuna, 1/2 cup of roasted chickpeas, 2 - 3 smoked salmon slices, 2- 3 slices of halloumi.


- Don't have a food processor? Simple, just dice, grate or cut the vegetables into strip.

- Want to meal prep? Just double ot triple the recipe and add protein, avocado & dressing on the day you eat it. Store vegetables in seperate jars or tupper ware containers (like the image above).


By Freedom Fitness, Sep 11 2019 09:03PM

This foccacia stack is a great option for breakfast or lunch - stack filled with vegetables & flavour to brighten up your morning or lunchtime.


SERVES 1 ~ PREP TIME: 10 mins ~ COOK TIME 5 - 10 mins


Ingredients:

- 1 foccacia slice OR 1 -2 slices of sourdough bread

- 1 tsp of pesto (homemade recipe below)

- 1/2 red capsicum, sliced into thin strips

- 1 cup of spinach

- 1/2 cup of mushrooms

- 2 eggs

- 1 slice of bacon (optional)

- Sprinkle of cheddar or parmesan cheese or 1 -2 slices of halloumi

- PLUS any other extra vegetables you would like e.g. eggplant, zucchini, broccoli, pumpkin, sweet potato, onion, olives, tomato


PESTO RECIPE:

- 1/2 clove of garlic

- 1 big bunch of basil

- 1 handful of pine nuts

- 1 good handful of grated parmesan cheese

- Extra virgin olive oil


1. Add into a blender until a smooth consistency.


Directions:

1. Prepare all vegetables and pre-heat oven grill to medium - high heat.

2. In one pan, cook the bacon and eggs*. If room, add the capsicum slices.

3. Once bacon has been cooked, drizzle olive oil & add mushrooms & spinach.

4. While the spinach & mushroom cook, add focaccia to grill until lightly toasted.

5. Spread the pesto on the foccacia slice.

6. Add toppings in the following order:

- any vegetables you have added

- capsicum slices

- spinach & mushroom combo

- a slice of bacon

- 2 eggs

- shredded cheese or halloumi

7. Place foccacia back into grill and cook until cheese is melted (or halloumi has golden brown spots).

8. Enjoy as breakfast or lunch!

*Option: instead of fried, you can have your eggs poached or scrambled.







By Freedom Fitness, Jul 31 2019 09:34PM

These bowls are a perfect way to achieve:

-Extra servings of vegetables

- A fullfilling and nourishing on the go breakfast

- Add colour and delight into your eating routine #cafeworthy


Prepare it the night before or in the morning, take in a tupperware container bowl or at home, eat it for breakfast or lunch... your choice!

Ingredients - Serves 1

- 1 tbsp of olive oil

- 1 -2 eggs

- 1 cup of spinach OR kale

- 4 -5 cherry tomatoes OR 1/2 medium sized tomato

- 1 cup of sliced mushrooms

- 2 - 3 thin slices of halloumi

- 1/3 of an avocado, cubed

- 1/2 an onion, cut into thin strips or diced

- Salt & pepper


Optionals:

- 1/3 cup of navy beans (similar to baked beans) or 1/3 cup of chickpeas

- Any other vegetables you prefer or need to use up

- 1/2 medium sweet or regular potato, cubed (for carbs + hashbrown flavour)

- 1/3 of capsicum, cut into thin strips

Directions:

1. Drizzle olive oil in a frying pan over a medium - high heat.

2. Pour onion into pan and cook until translucent (around 3 - 5 minutes).

3. Turn heat down to low to medium and add mushrooms, spinach and any other vegetables (such as capsicum). Cook for 2 -3 minutes.

4. Remove from pan and place into a bowl or tupperware container. Top with fresh tomatoes and avocado cubes.

5. Add halloumi strips to pan plus 1 -2 eggs if having them fried. Cook halloumi strip until slightly browned and then flip over to repeat on the other side. Cook egg until egg white is completely white and not runny.

6. Add halloumi and egg ontop of the vegetable mixture. Sprinkle salt & pepper on top and enjoy at home or on the go!


Variations:

- Want a quicker option? Boil eggs at the start of the week and then add 1 -2 of them on top of your vegetables

- Eggs can be whatever you like - scrambled, poached, fried, etc.

- To include some complex carbohydrates, cut 1/2 sweet potato/regular potato into cubes and place in the oven on 200c. Sprinkle salt, olive oil and herbs such as thyme ober the top and cook until golden brown

- Having it for lunch? Add 1/2 cup of cooked rice or 1x quick cup of rice

- For extra protein, place 1/3 cup of navy beans or chickpeas into a ziplock bag with 1/2 tsp of cumin, paprika and garlic powder and shake! Place at the bottom of the bowl before adding vegetables.







By Freedom Fitness, Jul 24 2019 09:43PM

There are more and more people suffering with digestive issues and it might be frustrating to be told to have to remove foods, even foods that are healthy such as FODMAP's, but you don't have to miss out on flavour and some of your favourite dinners, with recipes like this one! This Chicken & Gnocchi Pasta Bake is perfect for you or any family member that has:

- Gluten Intolerance

- FODMAP Intolerance

- Vegetable "Intolerance" (or commonly known as fussy vegetable eaters)


Try it today! If you want more recipes that are Low Fodmap, search the www.monashfodmap.com website.


INGREDIENTS - Serves 5 -6

1 large zucchini, diced

1 large red capsicum, diced

200g Jap pumpkin, diced

2 tsp. garlic infused olive oil**

1x 500g packet gluten-free gnocchi*

1x 500g jar tomato passata (tomato puree)

100g baby spinach leaves

1 large handful fresh basil leaves

400g cooked chicken breast, shredded

2 tsp. cracked black pepper

½ cup grated parmesan cheese

DIRECTIONS:

1. Preheat oven to 220°C. Spray a large baking dish with olive oil spray.

2. Add chopped zucchini, capsicum and pumpkin to baking dish and toss with garlic-infused olive oil to coat.

3. Roast vegetables in oven for 20-25 minutes or until beginning to soften.

4. Meanwhile, cook gnocchi according to packet instructions; drain and set aside.

5. Heat tomato passata in a large pot and stir through baby spinach leaves and basil leaves until wilted slightly. Add cooked chicken, black pepper, gnocchi and roasted vegetables and stir to coat in sauce.

6. Pour gnocchi and sauce mixture back into the baking dish and top with grated Parmesan. Bake for a further 10-15 minutes or until golden.

Tips:

*Gluten-free gnocchi is typically made from Low FODMAP ingredients including potato, potato flour/rice flour/corn flour and egg. Be sure to check the packet first for any added high FODMAP ingredients.

*If not FODMAP intolerant or you are going through the rechallenge phase, try sweet potato instead of jap pumpkin.

*Garlic olive oil is LOW FODMAP because the fructans in garlic are water soluble but not oil soluble. This means that we can add the essence of the garlic or any other fructan containing foods (hello Onion!) to extra virgin olive oil and then use the oil for cooking. This will add flavour and aroma to the oil, but not the fructans. Perfect for those of us who love garlic, but don’t love the bloat that comes with it.



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