Recipes

Healthy Recipe: Simple Tuna Fagioli

Healthy Recipe: Simple Tuna Fagioli

We’ve teamed up with Sam Rice at The Midlife Kitchen who has her recently launched blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month. This month she’s sharing a healthy version of the Italian favourite tuna and white bean salad!

If your body is craving something healthy and you are all out of inspiration might I humbly suggest this assembly of powerhouse ingredients. Tuna Fagioli is an Italian Classic but I’ve given it a StealthHealth makeover with the addition of olives and a zingy dressing of olive oil, apple cider vinegar and lemon juice. Buon Appetito!

SERVES: 2-3

KITCHEN TIME: 10 mins prep, 0 mins cooking

INGREDIENTS:

1 x 400g can mixed beans, drained and rinsed

1 can tuna in olive oil, drained

½ small red onion, thinly sliced,

A handful of pitted olives (green or black), halved

A handful of flat-leaf parsley, chopped

Zest of ½ a lemon, finely grated

Dressing:

2 tbsp extra virgin olive oil

1 tbsp apple cider vinegar

Juice of ½ a lemon

1 tsp Dijon mustard

1 tsp honey

1 tsp dried mixed herbs

Sea salt

Black pepper

PREP TIP: The dressing is my standard ‘Midlife’ dressing which I always have made up in the fridge, so make more than you need and keep it on standby to make this recipe even quicker next time!

METHOD: Place all the ingredients in a large bowl. Dress liberally and let sit in the fridge for ½ an hour so the flavours develop.

SERVING TIP: I usually have this for lunch with a couple of oatcakes.

Click here for a printable version of this recipe

Healthiest Pancakes in the World

Recipe: The Healthiest Pancakes in the World

We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month. This month she’s sharing her super easy, tasty, healthiest pancakes in the world!

I’ve been making pancakes with just banana and egg for the longest time – I love how easy and healthy they are – but then one day I saw, on Instagram, spinach pancakes and it inspired me to throw in a handful of baby spinach (it doesn’t affect the taste or texture, just adds great green nutrition). Then for better flipability, I added a handful of oats and the rest is pure food alchemy. And that’s the story of how the healthiest pancakes in the world came to be.

SERVES: 2

KITCHEN TIME: 5 mins prep, 6 mins cooking

INGREDIENTS

1 large or 2 smaller ripe bananas, peeled

2 eggs

50g spinach leaves

50g rolled oats (for GF use GF-certified oats)

PREP TIP:

This is a great way to use up overripe bananas because they are so sweet and sticky – you can always chop them up and freeze them and then defrost later to make these pancakes.

METHOD:

Put everything in a blender and blend until really smooth (around a minute) and of a pour-able consistency. Add a little water to loosen if required. Heat a large non-stick pan, if it’s a good one you won’t need any cooking oil or add just a drop of oil to the pan or a light spray if you have spray oil. When the pan reaches a medium heat pour palm-sized pancakes into the pan. Leave for 2-3 minutes until golden then flip over and cook for a couple of minutes on the other side.

SERVING TIP:

The pancakes are sweet because of the bananas so you don’t really need to drizzle with maple or honey, but you can if you like. I love to serve these with fresh berries, or frozen ones heated up with a tsp of maple syrup to make a hot berry sauce. Sprinkle with mixed seeds and add a dollop of Greek yogurt for even more great nutrition.

Click here for a printable version of this recipe.

Pilates and Co Healthy Recipe

Healthy Recipe: Spinach & Parmesan Crustless Quiche

We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month.  This month she offers up the perfect recipe for colder months – it seems like naughty, comfort food but it’s packed with nutrients, low calories and lots of taste (winner)!

When you are watching the calories, which I do from time to time – usually after the holidays or a ‘big’ weekend – this is just the ticket! All the goodness of eggs and spinach but with no pastry to up the sat fat and calorie count. But I promise you, there is no compromise on taste!

SERVES: 4

KITCHEN TIME: 10 mins prep, 25 mins cooking

INGREDIENTS

½ a butternut squash, deseeded and sliced (roast a whole one as it’s always good to have leftovers!)

4 eggs

300ml semi-skimmed milk

200g spinach, washed

100g red onion, small dice

1 tsp olive oil

2 tbsp wholemeal flour (or for GF use ground almonds)

½ tsp chilli flakes (optional)

Sea salt

Black pepper

50g Parmesan, grated

PREP TIP: To cook this I use a deep rectangular tray (20cm x 15cm approx.) and cover the entire interior with one piece of baking parchment (make sure it comes up higher than the top of the tin). When cooked and cooled you can just lift the whole thing out. Alternatively, just use a lined, round cake tin.

METHOD:

Preheat the oven to 200˚C. Whisk together the milk and eggs in a jug. Wilt the spinach on a low heat in a large frying pan and squeeze out any excess water with the back of a spoon, place in a large bowl. In the same pan fry the diced red onion for a couple of minutes in a drop of olive oil. Sprinkle the flour or ground almonds over the onions to coat and then add to the bowl with the spinach. Now pour the egg mix into the bowl and add the chilli flakes, season well with salt and pepper and stir everything together. Pour the mixture into a prepared tin (see Prep Tip), top with the grated Parmesan and bake for 25 minutes. Leave to cool slightly and then cut into 6 squares, then cut each square into two triangles or if you’ve used a round tin, cut into slices like a cake.

SERVING TIP: This is lovely eaten warm but can also be kept in the fridge for up to 2 days, a great option for packed lunches and picnics. Some moisture can escape after a while so store in a Tupperware with a layer of kitchen roll underneath.

Click here for a printable version of this recipe.

Healthy Recipe: Asian Carrot and Coriander Soup

We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month.  This month it’s all about winter warming soup.

Carrot and coriander is a classic taste combo which I absolutely love but we are living in competitive culinary times and so I’ve brought it bang up-to-date with an Asian twist. The extra goodies I’ve added are ginger, star anise and chilli and because I love the texture so much in soup I’ve also added some butternut squash. I’m going to be so bold as to say that I prefer this creation to the original, I hope you’ll agree.

SERVES: 4

KITCHEN TIME: 15 mins prep, 40 mins cooking

INGREDIENTS

½ a butternut squash, deseeded and sliced (roast a whole one as it’s always good to have leftovers!)

5 large carrots, topped and tailed (no need to peel)

1-2 large red chillis, deseeded (go for 2 if you like it spicy)

1 large red onion, peeled and roughly chopped

1 litre of vegetable stock from a cube

A large handful of fresh coriander, washed and roughly chopped

A generous tbsp of fresh ginger, peeled and finely grated

1 star anise

Sea salt

Black pepper

PREP TIP: You can always roast the veg in advance and keep in the fridge until you are ready to make the soup.

METHOD:

Place the butternut squash, carrots, red onion and red chilli in a roasting pan and roast for half an hour in the oven at 180˚C, turning over a couple of times during the roasting process – if they look a bit dry add a splash of water. In the meantime heat 1 litre of water in a large saucepan and crumble in the stock cubes, stir until dissolved. Add the coriander, ginger and star anise to the stock and let it simmer very gently until the roasted veg are ready. Add the roasted veg to the stock and simmer for a further 10 minutes. Allow the soup to cool slightly before blending with a hand-held stick blender or in a blender or food processor until smooth. Taste, season with salt and pepper and serve.

SERVING TIP: If you like it a bit hotter you can always sprinkle over a few dried, red chilli flakes to serve. I also love a spoon of plain Greek yogurt swirled in at the end (obviously not if you are vegan or dairy-free!).

Click here for a printable version of this recipe.


Healthy Recipe Indian Spiced Omelette

Healthy Recipe: Indian Spiced Omelette

We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month.  This month it’s all about having a fabulous breakfast, so why not try this Indian Spiced Omelette Wrap?

“I am on a constant mission to find new ways to eat eggs. Once I realised they were the key to powering me through my mid-morning munchies they have become an almost daily ritual. Hard to believe that not so long ago we were being advised to eat just one egg a week! Happily, those days are long gone, and I honestly don’t think you’ll find a more sensational way to eat them than this, so let’s get cracking!”

SERVES: 2

KITCHEN TIME: 10 mins prep, 5 mins cooking

INGREDIENTS:

1 tsp light olive oil

2 spring onions, sliced

1 tomato, diced

½ red pepper, diced

4 eggs, whisked in a bowl

½ tsp cumin

½ tsp turmeric

Sea salt

Black pepper

PREP TIP: You can chop up the veggies and whisk up the eggs with the spices the night before. Keep in Tupperware in the fridge overnight ready to spring into action the next morning.

METHOD:

Add the cumin and turmeric to the whisked eggs and combine well. Bring a large, non-stick pan to a medium heat and add the oil. Sauté the spring onion, tomato and red pepper for 1-2 minutes, just to soften. Remove from the pan to a bowl. Now add half the egg mixture to form a layer over the base of the pan, sprinkle with salt and pepper to season. Cook for 1-2 minutes, then loosen from the pan with a turner and flip over to cook lightly on the other side for 30 seconds. Remove the egg wrap to a plate and make a second egg wrap with the remainder of the eggs. Divide the veggie mixture between the two wraps, roll up and cut in half to serve.

SERVING TIP: A blob of Greek yogurt and a few chilli flakes are great additions to your wrap.

Click here for a printable version of this recipe.

Healthy Recipe: Piña Colada Smoothie

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 get you in the summer spirit. This smoothie is full of goodness and the perfect breakfast or lunch option.

 

INGREDIENTS

– 1 scoop Bananas & Cream PranaOn Protein Powder

– large handful frozen organic pineapple chunks

– 1 1/2 cups coconut milk (our favourite is Pure Harvest Coco Quench)

– 5 large mint leaves or tbsp PranaOn Mint Super Greens

 

METHOD

Add all the ingredients into a blender or smoothie maker and blend until smooth.

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.

Fig, Walnut & Ginger Uncookies

Recipe: Fig, Walnut & Ginger Uncookies

Perfect for Christmas or any time of the year, these cookies are the cookie that you don’t cook! They are great for entertaining and just for having when you need a little yummy snack with a cuppa. This healthy Fig, Walnut & Ginger Uncookies recipe is courtesy of the new cookbook The Midlife Kitchen which is full of ‘health-boosting recipes’, from one of our favourite foodie Instagram feeds by the same name. Enjoy!

Yield: 10-12, Active Time: 15 minutes, Total Time: 15 minutes

INGREDIENTS

200g dried soft figs

2 tbsp water

Juice of a lime

50g walnuts, crushed

2 tbsp LSA or ground almonds

1 tsp fresh root ginger, peeled and finely grated

1 tsp ground cinnamon

A pinch of sea salt

Coating: more LSA or ground almonds

 

METHOD

Put everything in a food processor and whizz. You may need to use a spatula between pulses to make sure the ingredients are fully incorporated. You can make the ‘dough’ as chunky or as smooth as you like – I prefer it a little chunky.

If the mixture is too dry add a little more water; if too wet add more LSA or ground almonds. It should be soft but not too sticky.

Take a heaped teaspoon of the mixture and form into a small disc/cookie shape, approximately 3-4cm in diameter.

Coat each uncookie in more LSA or ground almonds.

Chill for 30 minutes or so before eating to firm up and make them deliciously chewy. Uncookies will keep in the fridge for up to a week but I can assure you that they won’t hang around that long!

 

HEALTH TIP

Don’t be put off nuts because they are relatively high in calories – they’re full of protein and fibre to keep you feeling full, so you’ll probably eat less overall. Studies have shown that people who consume nuts are less likely to be overweight than those who don’t.

 

Recipe extracted from The Midlife Kitchen, by Mimi Spencer and Sam Rice – available on Booktopia, Dymocks and from all good bookshops.  Follow on Instgram @midlifekitchen

Middle Age Spread Midlife Kitchen

Recipe: Middle Age Spread

This recipe takes 10 minutes and will be the most productive 10 minutes of your week guaranteed. Because you will be left with a spread you can use for toast, vegetables and crackers (in fact use your imagination) that is so delicious and also super healthy. This healthy Middle Age Spread recipe is courtesy of the new cookbook The Midlife Kitchen which is full of ‘health-boosting recipes’, from one of our favourite foodie Instagram feeds by the same name. Enjoy!

Yield: 500 grams, Active Time: 10 minutes, Total Time: 10 minutes

INGREDIENTS

1 250g bag of spinach

1 400g can butter beans, drained and rinsed

2 tbsp extra virgin olive oil

Juice of half a lemon

A small handful flat-leaf parsley, roughly chopped

1 tsp ground coriander and 1 tsp ground cumin

2 tbsp Greek yogurt

1 clove garlic, peeled and crushed

Sea salt

Fresh, ground black pepper

 

METHOD

Wilt the spinach in a frying pan on a low heat for 2 minutes. Drain and use kitchen towel to remove any moisture.

Place the spinach in a food processor with the remaining ingredients and pulse to a semi-smooth texture. 

This can be eaten warm, or cold from the fridge, where it will keep in an airtight container for up to a week.

 

HEALTH TIP

Butter beans are the star here, providing protein, healthy carbs and a brilliant fibre fix. This benefits the cardiovascular and digestive systems, as well as priming energy levels.

 

Recipe extracted from The Midlife Kitchen, by Mimi Spencer and Sam Rice – available on Booktopia, Dymocks and from all good bookshops.  Follow on Instgram @midlifekitchen

Healthy Protein Ball Recipe

Recipe: Leila’s Goji Berry Protein Balls

We celebrated our birthday last month and everyone was raving about studio assistant Leila’s delicious protein balls that were served up at the party. She’s kindly shared the recipe! These are so easy, quick and good for you, that you’ve no excuse to grab the ingredients and get cracking now. They’re the perfect little snack to keep in your bag and have after a workout at the studio (with a big glass of water) to crush any post-exercise cravings.

INGREDIENTS

2 cups of oats

1 cup of almonds

1 cup of coconut

½ cup of goji berries

1 cup of dates

2 scoops of Prana On Protein (Leila uses chocolate. Prana On is available in the studio for purchase).

5 tablespoons of milk (oat, coconut or almond)

Cinnamon or mixed spices

Coconut oil

 

METHOD

Blend oats, almonds, goji berries and dates separately.

Mix everything in a bowl until it is all mixed and you can’t see the oats anymore. Use coconut oil on your hands to make the bowls and put coconut around.

 

Leila Burate is the Pilates & Co. studio assistant and you’ll see her around the studio keeping it tidy, working out and signing up our new members.

Healthy Food: Pumpkin Soup Recipe

Healthy Food: Pumpkin Soup

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

 

INGREDIENTS

– 1/2 large Jap pumpkin

– 1 large onion, quartered

– 1 tin of coconut milk

– 1/2 tsp your favourite spice mix (curry works well!)

– salt & pepper

– spring onion for serving

 

METHOD

1. Peel and chop the pumpkin

2. Add pumpkin and onion to large pot and add enough water to just cover

3. Bring to boil, then reduce heat and simmer without a lid until pumpkin is tender

4. Add pumpkin and onions to a high-speed blender in batches

5. Pour blended soup mixture back into the washed pot and add remaining ingredients

6. Serve with a sprinkle of spring onions

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.