CrossFit & Group Fitness in Balmain

Ingredients

• 1 small onion, chopped
• 2 garlic cloves, finely chopped
• 200 g baby spinach, chopped
• 4 eggs
• 5 egg whites
• 80 ml milk (dairy or plant)
• 1 tsp baking powder
• 55 g light feta, crumbled
• 2 tbsp chopped fresh herbs (basil, parsley or chives)
• 1 tsp coconut oil

Method

1. Heat the oven to 190°C and grease a 12-hole muffin tin. Cook the onion and garlic in a little oil until soft, add the spinach and a splash of water and cook until wilted.
2. Whisk the eggs, egg whites, milk and baking powder with a pinch of salt and pepper. Stir through the spinach mixture, herbs and feta.
3. Divide between the 12 holes and bake for about 25 minutes until golden and firm. Keeps in the fridge for a few days.

Ingredients

• 600 g salmon (4 fillets), skin off
• Marinade: 3 tbsp honey, 3 tbsp lime juice, 3 tbsp soy sauce, 1 tbsp olive oil, 3 tbsp grated ginger, 2 garlic cloves, crushed
• 150 g rice
• 200 g sweetcorn, drained
• 250 g pineapple, chopped
• 200 g cucumber, diced
• Juice of 1 lime and 2 tbsp honey
• Handful of coriander or mint

Method

1. Mix the marinade, coat the salmon and leave it for about an hour.
2. Cook the rice, spread it on a plate to cool, then toss with the sweetcorn, pineapple, cucumber, lime juice, honey, herbs and a pinch of salt.
3. Bake the salmon at 210°C for about 18 minutes until cooked through and serve on the pineapple rice.

Ingredients

• 4 skinless boneless chicken thighs
• Juice of ½ lemon
• 1 tsp garam masala
• 1 tbsp coconut oil
• 1 onion, chopped
• 2–5 tbsp madras curry paste, to taste
• 400 g tin chopped tomatoes
• 50 g desiccated coconut
• Fresh coriander, chopped

Method

1. Cut the chicken into bite-sized pieces, season with salt and mix with the lemon juice and garam masala.
2. Soften the onion in the oil for 6–7 minutes, add the chicken and fry for 3–4 minutes, then stir in the curry paste for 2–3 minutes.
3. Add the tomatoes and coconut, cover and simmer for about 20 minutes. Scatter with coriander and serve with rice (not included in the nutrition).

Ingredients

• 1 tsp coconut oil
• 1 onion, chopped
• 2 garlic cloves, crushed
• 2 chillies, deseeded and chopped
• 1 tsp each ground cumin, ground coriander and paprika
• Pinch of cayenne
• 400 g tin chopped tomatoes
• 1 tbsp tomato paste
• 240 ml beef stock
• 500 g lean beef mince (5% fat)
• 200 g canned peas, drained
• Parsley, to serve

Method

1. Cook the onion gently in the oil for 6–8 minutes, add the mince and fry for 5–6 minutes.
2. Add the garlic, chillies and spices and fry for 2–3 minutes, then add the tomatoes, paste and stock. Bring to the boil and simmer for 15 minutes.
3. Season, stir through the peas and heat for 5 minutes. Serve with parsley and rice or a baked potato (not included in the nutrition).

Ingredients

• 900 g chicken breast
• 4 capsicums, sliced
• 1 red onion, sliced
• 2 tbsp honey
• 1 tbsp olive oil
• Juice of 1 lime
• 1 tbsp each chilli powder, cumin and paprika
• 1 tsp each salt, onion powder and garlic powder
• 1 cup chopped tomatoes

Method

1. Put half the capsicum and onion in the slow cooker, add the chicken, then coat with the honey, oil, lime juice, spices and tomatoes. Top with the rest of the capsicum and onion.
2. Cook on high for 4 hours.
3. Shred the chicken with a fork, stir it back through and cook on low for 10 minutes. Serve in tortillas with guacamole, coriander and yoghurt. Keeps well for lunches.

Ingredients

• 4 slices bread
• 2 eggs
• 75 ml almond milk
• 2 tsp coconut oil
• 1 avocado
• 4 small tomatoes
• Sprouts, to garnish
• 1 tbsp balsamic glaze, to garnish

Method

1. Slice the avocado and cut the tomatoes into wedges. Beat the eggs with the almond milk and a pinch of salt and pepper in a shallow dish.
2. Soak each slice of bread in the egg mixture, then fry in the oil for 3–4 minutes each side until golden.
3. Top the toast with avocado and tomato, then finish with sprouts, a drizzle of balsamic glaze and black pepper.