Recipes

Gado Gado Egg Salad Healthy Food

Healthy Food: Gado Gado Egg & Peanut Salad

We kick off our Summer 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to spice up your kitchen this Summer. This super easy salad is full of goodness and the perfect lunch or dinner option.

 

INGREDIENTS

Salad

– 1 tbsp salt

– 1/2 head cabbage

– 12 green beans, trimmed

– 2 cups raw bean sprouts, washed

-1 Lebanese cucumber, sliced into rounds

– 2 ripe tomatoes, cut into wedges

– 4 hard boiled eggs

– 2 tbsp fried shallots and 2 tbsp freshly chopped coriander for serving 

Peanut dressing

– 1 large red chilli, chopped

– 1 cup roasted peanuts

– 2 tbsp palm sugar, or brown sugar

– 1/2 tsp salt

– 3 tbsp fish sauce (omit if vegetarian)

– 1 tbsp lemon juice

– 2 tbsp tamarind paste dissolved in

– 1 cup hot water

 

METHOD

1. For the peanut sauce, process the chilli, peanuts, sugar and salt to a coarse paste in a small food processor or stick mixer. Add the fish sauce and lemon juice and dilute to a thin dressing by gradually adding the tamarind liquid. 

2. Bring a large pot of water to the boil and add the salt. Boil the cabbage for four minutes until just tender and drain very well.

3. Blanch the beans and beansprouts separately for 30 seconds each, bringing the water to a boil between each vegetable. 

4. Arrange the blanched cabbage, beans and beansprouts on a plate with the raw cucumber and tomatoes, as well as the halved eggs.

5. Serve the salad with the dressing and scattered with fried shallots and coriander.

Try some of our other healthy food recipes.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

Healthy Food Watermelon Salad - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Healthy Food: Belinda’s Watermelon Salad

We kick off our Spring 6-week Challenge today, so we thought we’d share some healthy food – a little recipe from the meal guide to give you some kitchen inspiration. This super easy salad is full of goodness and the perfect lunch or dinner option over Spring and Summer. It’s our studio manager Belinda‘s creation and one of her favourites to make for herself.

 

Belinda’s Watermelon Salad Recipe

If your aim in doing Pilates is to feel fitter and stronger (which we hope it is), then you have to combine your practice with healthy food. And as healthy food recipes go, this one is easy to make and so yummy you will be questioning its goodness. We think it will be joining your regular kitchen staples in no time!

 

INGREDIENTS

  • 1/4 whole watermelon (chopped into cubes)
  • 2 Lebanese cucumbers (cut into quarters)
  • 3 large tomatoes (chopped into cubes)
  • handful coriander (roughly chopped)
  • handful parsley (roughly chopped)
  • handful mint (roughly chopped)
  • 4 spring onions (sliced)
  • 1 avocado (chopped)
  • 1/2 cup pinenuts (lightly toasted)
  • tablespoon bottled jalapeño’s (finely chopped)
  • juice of 2 lemons
  • a generous seasoning of Himalayan salt

METHOD

1. Add all ingredients to large salad bowl and toss. This salad is still great the next day if kept

refrigerated.

Check out more of our healthy recipes on the Pilates & Co. blog.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation

healthy food asian inspired food recipe

Healthy Food: Asian Inspired Zoodle Salad Recipe

Healthy food shouldn’t be difficult or expensive. There’s nothing better than a salad that’s quick to make and packed full of flavour. We love sharing healthy food ideas with our members at Pilates & Co. Try this Asian-inspired salad that also makes use of your zoodle grater or spiraliser. You will not be disappointed!

 

Asian Inspired Zoodle Salad

Many thanks to Mrids from Amealia for sharing this delicious and nutritious recipe with us. We love healthy food, so check out our other recipes too.

Total Time: 10 mins (how good is that!)
Serves 3-4

INGREDIENTS

  • 1 Zucchini
  • 1 Carrot
  • 1 Cucumber
  • 1 Tbsp Peanut Butter
  • 1 Tsp Toasted Sesame Oil
  • 1 Tbsp Apple Cider Vinegar
  • 1 Clove Of Garlic Grated
  • 1 Tsp Grated Ginger
  • 1 Red Chilli Chopped up and 1 Squirt Of Mayo (Optional)
  • 1/2 Lemon or Lime
  • Basil to Dress
  • Salt and Pepper To Taste

 

METHOD

1. Spiralise the carrot, zucchini and cucumber to look like noodles. 
zoodle1
2. Throw all the remaining ingredients in a mason jar or a container you have in hand and give it a good ol shake.
zoodle2
3. Pour over the veggie noodles and toss to coat, top with Basil 
zoodle4
4. Enjoy!!!

Try some of our other healthy food recipes.

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.

Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

5 Tips to Keep you Active and Healthy this Winter

It’s easy to feel in a rut during the colder months, here are some winter health tips that are easy to fit into your daily and weekly routine to keep you active and feeling great.

1. EAT REAL FOOD

When you eat food, ensure that it’s not just empty calories but nutritious, whole foods that will support your immune system. Include garlic, ginger, and onion to warm foods and make sure you include lots of fresh, organic produce. Stews, casseroles, curries, and soups are the obvious winners for winter.

I found this awesome new product from Brio Emporium which is a sure-fire winner for my busy family. It’s Mead & Marrow Bone Broth Concentrate which you mix up in a cup of hot water – instant broth! How amazing is that? It’s made from grass-fed beef, made here on the Gold Coast and comes in a couple of flavours.

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2. KEEP YOUR WORKOUT ROUTINE GOING

Yes, it’s cold – especially this week! Getting up at 5:30 am to get your workout in before work feels insane when it looks like nighttime outside, right? If you stick to your consistent workout routine, your body will love you for it. Getting your body moving early in the morning will kick-start a cold, drab day and keep your motivation up. If you can move your schedule back an hour, awesome, otherwise consider working out in the evening if you think it will be more achievable to stick to your workout routine.

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3. MAKE THE MOST OF THE SUNSHINE

Catch some winter sun rays whenever you get the chance to boost your vitamin D levels. Winter sun on the Gold Coast is pretty glorious so soak it up! You’ll not only build up your immune system but also increase the oxygenation of your blood cells and tissues, lower blood pressure and lift your mood.

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4. TRY DRY BRUSHING

Tried dry brushing? Before you shower, right before you step in, take a medium bristle shower brush and vigorously brush your skin starting from your feet, up to your heart. Our skin is the largest organ of the body and it’s continuously shedding (bleh!). A regular 5-minute dry brush removes these dead layers of skin effectively leaving your skin fresh and vibrant, plus it helps to improve your circulation, warming your body all over. It’ll also stimulate your lymphatic system which helps eliminate toxins from your body!

Spa bath setting –brush ,towel and nature soap

 

5. STAY SOCIAL

Avoid hibernation this winter by making regular meet-ups with friends and family. Happy humans socialise, so take turns of catching up at a warm home – around a fire preferably. Socialisation helps to keep your mood elevated and has been proven to improve mental vigour and longevity.

Firepit-source-lowes.com_

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

Healthy Food Lentil Soup

Healthy Food: Spiced Lentil Soup

This delicious and nutritious lentil soup will satisfy even the fussiest in the family. It’s quick and easy to prepare and make ticking all my boxes!

RECIPE FOR HEALTHY LENTIL SOUP

INGREDIENTS

Here’s what you’ll need –

  • 1 tablespoon olive oil or ghee
  • 2 onions, chopped
  • 1 tablespoon ginger, finely sliced
  • 3 cloves garlic, finely chopped or crushed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 3 cups vegetable or chicken stock
  • 1 cup dried red lentils (or puy lentils if not pureeing soup)
  • 1 cup coconut milk
  • 2 tablespoons lemon juice
  • 1/2 teaspoon Himalayan or sea salt
  • 2 tablespoons fresh coriander, chopped
  • 2 tablespoons fresh basil, chopped

METHOD

Here’s what to do –

  1. Heat oil or ghee in a large saucepan over a medium heat. Add onions and cook until translucent, then add ginger, garlic, and spices. Cook for one minute, stirring constantly.
  2. Add stock and lentils and bring to the boil. Cover pan and bring to simmer for approximately 20 minutes or until lentils are tender.
  3. Remove from heat. This is where you have the option to blend to a smooth soup (kids will prefer this option 98% of the time). Blend mixture (1/2 at a time) in your blender or use a stick mixer until smooth. If using a blender, remove the centerpiece in the lid to allow steam to escape and place a piece of paper towel over the hole. Once you have blended your soup, pour the mixture back into a clean pan.
  4. Stir in remaining ingredients over a low heat
  5. Serve and enjoy!

Check out more of our healthy recipes on the Pilates & Co. blog.

Healing Bone Broth Recipe

Healthy food store and wholesaler, Brio Emporium at Broadbeach, shared this super easy healing bone broth recipe with us for you to try at home.

While every week there is a new superfood staple you supposedly just have to be adding to your diet, bone broth has stood the test of time and is no new health fad.  Made by roasting and simmering the bones of healthy pastured animals in ideally filtered water for a very, very long time, bone broth is nature’s most nutrient-dense, easily-digestible liquid, filled with micronutrients, minerals, amino acids and (YIPPEE) collagen.

As someone who exercises regularly, the daily addition of bone broth to your diet could be the cure for what ails you, including the tendons in your wrist that niggle or the ligaments in your knee that swell after a class. Cate Shanahan, the head doctor for the LA Lakers, recently said bone broth was “the number one miracle food for your joints and connective tissue (including bone) is bone broth because it contains compounds that act like growth hormones in these tissues.”

Now you don’t need to be a pro basket-baller as any level of athletic activity will benefit from the healing liquid of broth. When it comes to nutrition, eating a well balanced, anti-inflammatory diet isn’t enough; the amino acid chains that are available from making bone broth aren’t going to be found in the meat we eat every day.

Just a cup of broth a day will kill inflammation and swelling. It will make you feel younger at the gym, on the bike or of course, on the reformer.  Bone broth as a daily supplement intake is one of the best sources of fuel for your body to heal and grow.

And on another hot topic which you have probably been hearing a lot about lately – bone broth heals leaky gut syndrome (bloating, gas, cramps or any other digestive issue) by reducing inflammation and increasing absorption rates of nutrients.

Making your own bone broth does take some time and effort (Minimum of 24 – 48hrs for a good one) but your body will thank you for it.  If you are like most of us and are just too busy with life, you can always save yourself the bother and try ours.  We have done all the hard work and totally nailed delicious tasting broths available by the cup or in take-home bags for you to consume more regularly, at your leisure

How to make your own healing bone broth

Ingredients

  • 1kg of bones from a healthy pastured animal (or more if you have a large enough pot)

  • 1 organic onion

  • 2 organic carrots

  • 2 stalks of organic celery

  • 2 tablespoons Organic Apple Cider Vinegar

  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, plus your favourite herbs or spice.  Personally, we love to add turmeric.

 

Method

  1. Improve depth and flavour of your bones by roasting them in the oven first. Straight into a roasting pan and into the oven for 30 mins at 180c.

  2. Now place the bones in the largest pot you have.  Add just enough filtered water to cover the bones and add your Apple Cider Vinegar. Let sit for half an hour before turning the stove on as the acid helps make the nutrients in the bones more readily available.

  3. Bring to a vigorous boil, then reduce to a simmer.

  4. During the first few hours of simmering, you’ll need to stick around to remove the impurities that float to the surface. Simply skim, discard and keep simmering. Check it every half hour or so for the first few hours to make sure it is all removed. This is where you will be thankful you purchased healthy, grass-fed bones – the healthier the animal the fewer impurities you will encounter.

  5. Once there is no longer any scum/impurities rising to the surface, keep simmering, adding water only to cover the bones as necessary.

  6. After about 15-18 hours for chicken and 35-40 hours for beef, add your veggies, herbs and spices. However wait until the final hour to add parsley or celery leaves, or anything like silverbeet.

  7. Return to a simmer for the final leg – this time, don’t worry about adding more water. You want the nutrients and gelatin to concentrate as we bring in the flavours from the veggies and herbs.

  8. Add your parsley and/or celery greens etc if desired. Let simmer for another hour or two.

  9. Then finally – that’s it! You’ve done it!  Strain your broth and cool it down or use immediately for making your favourite soup, stew, sauce or meat dish!

 

Thanks to Atlanta from Brio Emporium for this contribution. At Brio Emporium in Broadbeach, and online at their website, you can order their signature Bone Broths, ready-to-eat meals and optimal pantry essentials.

Healthy Food: Cinnamon Chia Pudding

Vicky from Vitality Nutrition has created this delicious chia pudding which would make a nutritious and quick breakfast or anytime snack! You’ll find the recipe here – Cinnamon Chia Pudding and you can find more healthy recipes and information on the Vitality Nutrition website.

Find the recipe below and check out Vicky’s website for more fabulous healthy food recipes for breakfast, lunch and dinner.

Cinnamon Chia Pudding Recipe

Ingredients

3 tablespoons chia seeds (black or white)

1 tablespoon  COCONUT PROTEIN SUPERFOOD BLEND

1 cup  almond or coconut milk

2 teaspoons organic cinnamon

1 tablespoon coconut cream

 

Method

In a large glass/jar or small bowl mix chia seeds, protein, cinnamon and almond or coconut milk. Stir until chia seeds separate and start to swell.

You may need to add more milk if consistency is too dry, it should be a little runny so the chia seed don’t clump together.

The chia seeds will expand and soak up most of the liquid.

Place into the fridge to set for at least 10 minutes. Can be left overnight.

Once set, remove from fridge and top with coconut cream and sprinkle cinnamon on top. Feel free to add your favourite fruit and nuts for extra crunch! Perfect for breakfast or an afternoon snack.

Make a few in advance and have them on hand for snacks. If your feeling the cold – chia puddings can be heated up in the microwave or stove. Just add more milk if needed.

 

Check out more of our healthy recipes on the Pilates & Co. blog.