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Weekly Recipes and everything Freedom Fitness...

By Freedom Fitness, Jul 10 2019 09:31PM

Kids have had a bit too much junk these school holidays? Sick of the "sugar fuelled" high energy? Want a few healthier lunchbox options when te kids go back to school? These are some really simple snack ideas that contain little added sugar, salt or preservatives.


FRUIT ROLL UPS

1 tbsp ground cinnamon

1/4 cup (60g) butter, melted

10 flour tortillas

1 1/2 cups (390g) yogurt

500g mixed frozen berries

honey


1. Place cinnamon on a plate.

2. Brush a tortillas with melted butter and press into cinnamon.

3. Place on a plate, cinnamon side down and spread a few tablespoons of yoghurt on the tortilla.

4. Place berry mixture in the centre of the tortilla and roll up. Place on a tray and freeze.

5. When ready to eat, drizzle honey over the top.

*You don't have to freeze them.





FRUIT KEBABS WITH YOGURT DIP

1 cup pineapple, peeled and diced

1/2 cup blueberries

1 punnet strawberries

1 cup grapes

2 oranges, peeled and diced

OR ANY FRUIT IN SEASON

2 cups of yogurt

1/2 tsp of honey


1. Take bamboo skewers and thread the fruit on in your preferred order.

2. Pour the yogurt and honey in a mixing bowl & stir

3. Use half an orange to sink the skewers into for display.

4. Enjoy dipped in the yogurt dip




RICE CAKE CHARACTERS - great for fussy eaters - get the kids to design their own

OWL:

1 slice deli meat of your choice (chicken, ham, etc.)

1 rice cake

1 boiled egg

2 sultanas

1 slice of cheese

2 slices of cucumber

1 carrot stick


1. Lay meat on top of rice cake.

2. Carefully slice your boiled egg and use the two middle slices as eyes, place sultanas on for eyeballs.

3. Using a knife cut a small triangle for the beak and fashion feet out of cheese, as shown in picture.

4. Cut one cucumber slice in half and use as wings, then with another slice make ears.

5.Once positioned on a plate, place a carrot lengthways underneath the owl to serve as a tree branch.


CAT:

2 Original Rice Cakes

1 small tbsp smooth peanut butter

1/4 carrot, thinly sliced then trimmed into triangles for ears

1/2 banana, sliced for cheeks

coconut thread, for whiskers

4 currants, for eyes

2 raisins, for nose


1. Spread Rice Cakes with peanut butter.

2. Place the carrot and banana slices onto the peanut butter.

3. Arrange the coconut, currants and raisins to make the face.

4. Serve.












By Freedom Fitness, Jun 26 2019 09:50PM

Purchase any of our protein powder products for a great discount during our EOYF sale!


- Sachets $2.50

- 1kg bag $55

- Maxine Tubs $27


Protein powders can be a great addition to your diet to add more flavour to recipes, keep you fuller for longer & aid in recovery after a workout. Try these recipes below using your protein powder to make a yummier & more fulfilling snack/meal.


SALTED CARAMEL PROTEIN MUESLI BAR - MAKES 10

Ingredients

3 bananas

1/4 cup brown rice syrup

1 Tbsp Virgin Coconut Oil

1 cup mixed nuts and seeds

30g True Protein Salted Caramel Protein Powder (or any other flavour you prefer)

150g rolled oats


Method

1. Preheat oven to 180ºC fan-forced and line pan with baking paper

2. In a large bowl, mash bananas until it’s a smooth consistency. Add remaining wet ingredients and mix until combined

3.Add dry ingredients to the wet mixture and stir until well combined

4.Transfer batter to the pan and smooth out until it forms an even layer

5. Bake for 25-30 minutes or until golden brown on top

6. Allow to cool before slicing



VANILLA  BANANA BREAD - Makes 10
VANILLA BANANA BREAD - Makes 10

Ingredients

1/3 cup coconut oil + additional for greasing

1 cup wholemeal plain flour

1 cup almond meal

2 scoops True Protein French Vanilla Protein Powder

½ tsp sea salt

2 tsp baking powder

½ tsp baking soda

2 tsp Cinnamon

½ tsp ground nutmeg

3 ripe bananas, mashed (about 1½ cups)

3 large eggs

½ cup almond milk

½ cup Greek yogurt

1 tsp vanilla extract

1-2 tsp of rice malt syrup (optional)


Method

1. Grease a large loaf tin with grapeseed oil and preheat the oven to 175 degrees Celsius

2.In a large bowl combine the flour, almond meal, protein powder, baking powder, baking soda, cinnamon, nutmeg and salt

3. In a separate bowl, whisk together the eggs then add in the mashed banana, yoghurt, almond milk, and vanilla, malt syrup then mix until thoroughly combined

4. Pour the wet mixture into the dry mixture and carefully fold until just combined, do not over-mix or the loaf will be dense

5.Place the tin into the oven and bake for 40-50 minutes or until a skewer comes out clean when inserted into the center. Allow to cool for an hour before removing from the tin and cutting


CHOC MINT PROTEIN BALLS - Makes 10

1/2 cup True choc mint protein powder (or chocolate protein powder)

1/2 cup oat flour (or rolled oats processed into a powder)

2 tablespoons raw cacao powder

1/2 cup unsweetened desiccated coconut

1/4 cup unsweetened almond milk or water

1/4 cup tahini (or nut butter)

2 tablespoons extra virgin coconut oil, melted

2 20ml tablespoons rice malt syrup (or to taste)

1 drop pure peppermint oil (optional if using choc mint PP)

Extra unsweetened desiccated coconut for coating


Method

1. Mix the protein powder, oat flour, desiccated coconut and cacao powder together in a large mixing bowl.

2. Make a well in the centre and add the almond milk (or water), tahini, melted coconut oil, rice malt syrup and peppermint oil. Mix everything together until well combined.

3. Taste and add more rice malt syrup (and/or peppermint) if desired.

4. Roll the mixture into balls and coat in the extra desiccated coconut. Leave to set in the fridge.

5. Store in an airtight container in the fridge or freeze.







By Freedom Fitness, Jun 19 2019 10:02PM

Need a super quick but healthy dinner or lunch? Areyou missing Summer & want some freshness into your meals? These gyros are a perfect option!


Serves 2 ~ Time: 10 - 25 minutes

Ingredients:

- 2 mountain bread or pita bread wraps (choose the brand with just salt, water & yeast/wheat)

- 6 falafels (Try Yumi's Falafales found in supermarkets or make your own - see recipe below)

- 2 tablespoons tzatziki (don't have tzatziki... use greek yogurt)

- 1 red onion, thinly sliced

- 1/2 cucumber, diced

- 1 tomato, diced

- 1 cup of iceburg lettuce, shredded

- 4 slices of halloumi (optional),


Chips(optional):

- 2 potatoes or 1 sweet potato, cut into strips

- 1 teaspoon of dried oregano

- salt

- olive oil


Directions if using chips (allow an extra 15 minutes):

1. Preheat oven to 200c. Wash & peel the potatoes, cutting them into strips. Place the potatoes in a large bowl with plenty of water to cover them.

2. Once oven is heated, place potato strips onto a baking tray. Drizzle olive oil and sprinkle the salt & oregano over the top. Toss the tray to spread the oil and salt evenly.

3. Place tray in oven for around 15 minutes or until goldn brown, turning once during cooking.


Directions for the rest of the ingredients:

1. Cut and slice all salad ingredients.

2. Cook falafels according to packaged details or see below

3. Place the mountain bread or pitas onto a plate and layer in the following order:

- Spread tzatziki on bread

- Add a handful of lettuce, tomatoes and cucumber

- Add 3 falafels

- Top with halloumi and chips


FALAFEL RECIPE (allow an extra 20 minutes ~ Serves 12):

1 can chickpeas drained and rinsed

1/2 onion roughly chopped

6 cloves garlic

4 tbsp cilantro loosely packed and chopped

4 tbsp parsley loosely packed and chopped

2 tsp cumin

2 tsp coriander

1 tsp red pepper flakes

salt & pepper to taste

1 tsp baking powder

4 tbsp flour plus more for rolling out

olive oil for frying


Directions:

1. Add chickpeas, onion and garlic to a food processor. Pulse until combined - you still want it to be chunky.

2.Add cilantro, parsley, cumin, coriander, red pepper flakes, salt & pepper to the food processor and pulse until everything is combined - you want it to be slightly smoother, but still a little chunky.

3. Sprinkle baking powder and flour over the mixture and pulse a final time. You want the mixture to form into a ball that is not too sticky.

4. Line a baking sheet with parchment paper. Sprinkle some flour on your hands and form the dough into 12 balls. Place them on the baking sheet and flatten into thick discs.

5. Add a drizzle of oil to a frying pan and heat to 200 degrees. Working in batches, add falafel to the pan. Once browned on the bottom, flip and brown the other side. Place on a paper towel lined plate and allow excess oil to drain.

6. Repeat with remaining falafel.

7. Store in the fridge in an airtight container for up to 5 days or freeze.


Recipe from: https://www.thissavoryvegan.com/simple-crispy-vegan-falafel/






By Freedom Fitness, Jun 5 2019 10:04PM

Chai lattes are a perfect way to warm you up on a cold Winter's day, especially if you have had one too many coffees. It's like a hug in a mug & the traditional spices in a chai tea or latte are great anti-inflammatory spices to help fight off cold & flus. But nowadays most chai lattes that you buy in the supermarket or from a cafe have 0 anti-inflammatory spices and huge amounts of artifical flavouring and sugar. Take a look at the ingredient list of the chai powder that is used in most cafes:


Sugar, Glucose Syrup Solids, Vegetable Oil, Maltodextrin (Corn Derived), Flavours, Instant Tea (4%), Sodium Casemate Mineral Salts (340, 451, 452), Emulsifiers (471, 481, Soy Lecithin), Salt, Anticaking Agent (551).


It is a cocktail mixture of loads of sugar (11.7g per serving) and a huge amount of additives and preservatives.


So if you enjoy a yummy chai latte your best options are:

- To find a cafe that sells homemade or organic spice mix of chai. Prana is a great brand with all natural ingredients that is used in some cafes. In Sunbury, you can find a natural, yummy chai latte at Happy Olive Tree, Spotted Owl, Krash & Co and Roquette.


- Make your own at home. Most chai spices are common ingredients in your pantry and it is so simple to make PLUS the smell of cooking chai spices will fill up your whole home... it is delightful!


CHAI LATTE POWDER- Makes a small jar worth (200ml)

-3 tbsp cinnamon

-3 tbsp ginger

-3 tbsp cardamom

-1 tbsp allspice

-2 tsp cloves

-1 tsp nutmeg

(all dried, powder form)


Instructions

1. Combine all ingredients in a small jar and whisk with a fork or shake vigorously to combine. Done!


2. To make a chai latte, simply combine 1-2 teaspoons of the DIY chai latte mix with hot milk. This is nicest if you either (1) whisk it with the milk in a saucepan over the stove, or (2) dissolve the chai mix in a little hot water, and then top with steamed milk prepared in a milk frother (like you have for coffee). Both ways will help give you that creamy, frothy latte milk.


For added sweetness(if preffered), try it with 1 tsp of honey.



Recipe from: https://nourisheveryday.com/diy-chai-latte-mix/





By Freedom Fitness, May 29 2019 09:18PM

It's that time of year again, where the days are darker and colder, especially today in Melbourne ❄️ To help warm you up at lunchtime, this curry is super simple and a great meal prep option. It is also filled with hearty vegetables and anti-inflammatory spices to boost your immunity.



• SERVES 3-4 • TIME: 25mins •

- 1 tbsp olive oil

- 1 onion, finely chopped

- 3 garlic cloves, finely chopped

- 1 tsp ground turmeric

- 3cm ginger piece or 1 tsp ground ginger

- 2 tbsp red curry paste

- 1 medium sweet potato or 2 potatoes, quartered

- 2 carrots, diced

- 1 can of chickpeas, rinsed and drained

- 1x 400ml coconut milk

- 1 cup frozen peas

Plus any other vegetables you have (broccoli, pumpkin, celery, etc)


• DIRECTIONS •

1. Heat oil in a large saucepan over medium heat. Add the onion and cook for 5 minutes until softened. Then add garlic and cook, stirring for 3 minutes. Add turmeric, ginger and curry paste and cook for 1 minute until fragrant. Add potatoes, chickpeas, carrots and any other root vegetables. Stir to coat in paste and cook for 2-3 minutes.


2. Pour in the coconut milk and stir. Bring to boil then reduce heat to medium-low heat and simmer. Stir occasionally for 15-20 minutes or until vegetables are tender. Add peas and any other water based vegetables (e.g. Celery, capsicum) and cook for a further 5 minutes.


Recipe from Toni's nutrition page facebook.com/tonifynutrition



Tara Hansen – 5 stars

"I have never been to a gym where I feel so welcome and cared for. The trainers are beyond dedicated and the offer of a free PT a month is outstanding. The child play area is such an excellent resource. Highly recommend for mums who want to exercise but can't afford the crazy costs of child care."

What do our members say?

Paige Vesty5 star

"Everyone is so friendly, very encouraging environment!"

Sam Banfield  – 5 star

"Ive been to a few gyms and i have loved this one the most! Its not a gym where you will see gym junkies walking around practically naked, you see the every day woman. The staff are friendly and supportive and you can see its a little community in there. I love that there is a play area for your kids which helps me, instead of missing out on time with my husband at night I can go during the day!!"

Teahne Dillon 5 star

"Had our second pt session yesterday! We were pushed just enough to be comfortable with the exercises we were doing but today the legs are super dooper sore  

Awesome gym and the staff are always helpful, friendly and understanding! Love this place."

Louise  – 5 star

"First gym I've ever joined. Love the classes & the instructors & the equipment fantastic stuff ladies!"

Sam Carroll - 5 star

"Such a welcoming environment. Great safe area for kids so that Mums can exercise."