Recipes

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.

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.

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