Recipes

Belinda's Watermelon Salad

Healthy Recipe: Belinda’s Watermelon Salad

 

We kick off our Spring 6-week Challenge today, so we thought we’d share 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

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.

.

RECIPE – Asian Inspired Zoodle Salad

Many thanks to Mrids from Amealia for sharing this delicious and nutritious recipe with us.

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

Directions 
Total Time: 10 mins
Serves 3-4
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!!!

5 Tips to Keep you Active and Healthy this Winter

  • 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.

5203

  • KEEP YOUR WORKOUT ROUTINE GOING!

Yes, it’s cold – especially this week! Getting up at 5:30am 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.

FOT_6780

  • 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.

2596-sunshine-1920x1080-nature-wallpaper

  • 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

  • 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_

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!

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

Here’s what to do –

  1. Heat oil or ghee in 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 centre piece 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 mixture back into a clean pan.
  4. Stir in remaining ingredients over a low heat
  5. Serve and enjoy!

Healing Bone Broth

Thanks to Atlanta from Brio Emporium for this contribution.

While every week there is a new super food 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 everyday.

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

During the month of March we invite Pilates & Co members? to pop in and sample our broths, on us.

How to make your own healing Bone Broth

Ingredients:

  • 1kg of bones from a healthy pastured animal (or more if your 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.

Instructions:

  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 less 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!