Raspberry Delight Smoothie 1 scoop whey protein powder (vanilla) 1 handful raspberries (or any berry of your choosing) 1 tablespoon flax, chia, hemp seed mix 2 tablespoons low fat greek yogurt 1 handful spinach 1 handful ice Put all ingredients in a blender (liquids first) and blend until smooth.
Banana Carmel Smoothie Super delicious smoothie for pre or post workout! The dates give it a yummy caramel flavour 1 tbsp almond butter 2 dates (pitted) 1 banana 1 scoop vanilla protein powder ((or choc or caramel)) 1 dash almond milk 1 handful ice Blend all ingredients together. If too thick, add more almond milk…
Bay Road Salmon Yet another one of my father’s North Queensland fish dishes. Quick, easy and very yummy! Enjoy 🙂 1 Salmon fillet 1/2 cup Greek style yoghurt 2 onions (finely chopped) 2 garlic cloves (crushed) 1/2 cup fresh mint leaves (chopped) 1/2 cup parsley leaves (chopped) 2 tablespoons fresh dill (chopped) 3 tomatoes (finely…
Mocha Banana Protein Shake Try this shake to hit the chocolate cravings with a boost of caffeine. 1 cup milk 1 bana 1 scoop chocolate protein powder 1 tsp cinnamon 1 tsp cacao 1 shot coffee (and a few ice cubes ) Pour some water into your cup – so the protein powder doesn’t stick! …
Milo Snickers Smoothie Tastes just like a snickers bar, only healthy (somewhat). 1 scoop whey protein powder (vanilla works best) 2 teaspoons milo 1 handful Peanuts 1 teaspoon Chia seeds 1 tablespoon flax meal 1 handful ice Add all the ingredients, except the milo, into a blender and mix. Add the milo and blast for…
Troppo Robbo Fish Dish I cannot take credit for this recipe sadly. I grew up in North Queensland with plenty of seafood and my dad Rob use to cook this for us on the regular. Enjoy everyone 🙂 1 piece fish (your choice) 2-3 crushed garlic cloves 1 zest and juice Lime 2 teaspoons seeded…
Mexican bowl Delicious and nutritious Mexican bowl. Quick and easy – great for lunch or dinner. 1 whole sweet potato 2 cupc rice (cooked) 400 grams (tin) black beans 400 grams (tin) diced tomato 4 tablespoons greek yogurt 2 handfuls spinach Cook 2 cups of rice (for each cup, you will need 2 cups of…
Choc PB Smoothie 1 scope whey protein powder (vanilla or chocolate) 1 tablespoon quick oats 1 tablespoon peanut butter 200 mL milk (whichever you prefer – I use 2% fat) 1 handful ice 1 tablespoon cacao or cocoa powder (optional – if using vanilla protein) Add all ingredients into a blender (start with ice and…
Beef & Roasted Tomato Salad This is a family favourite. What I like about it is that it’s fast to put together, and can be versatile depending on what salad ingredients I have in the fridge. The only thing you need to remember is to put the tomatoes on early to roast. I usually cook…
Strawberry & Avocado Protein Smoothie An effective liquid meal as it is fast, it is yummy and can also hit the spot when you feel like something sweet. It’s also good as a dessert! 1 scoop Protein Powder (Vanilla) .5 cup Strawberries (Frozen) .25 Avocado (Sliced) .5 cup baby spinach leaves 2-3 tbsp Greek Yoghurt…
Strawberry Mint Smoothie Simple and filling. The fresh mint elevates this smoothie to a whole new level of yumminess. 1 Scoop Protein Powder .5 Cup Low Fat Greek Yoghurt (Plain) .5 Cup baby spinach 1 Tablespoon Flaxseed Oil .5 Cup Strawberries (Frozen) 5 Large Mint leaves (Fresh) Blitz all ingredients together, until smooth and evenly…
Healthy Choc Shake Delicious and nutritious chocolate protein shake! 1 scoop whey protein powder (vanilla flavour works well) 200 mL water (milk or plant milk as alternative) 4-6 dates 1-2 tablespoons oats 2 teaspoons chia seeds 2 tablespoons almond 2 teaspoons cacao powder 1 handful ice Add in your protein powder after the wet ingredients…
Vegetarian Goodness Bowl A delicious, healthy and easy weekday meal. Great for using up veggies too! 300 grams firm tofu 2 cups rice 1 bunch Pak Choy (roughly chopped) 2 Carrots (thinly sliced) 1 Cucumber (thinly sliced) 1 Pumpkin (roasted with skin on) 1 Red Onion (thinly sliced) 4 cups Vegetable Stock 2 tablespoons Sesame…
Liam’s Coconut Protein Balls This is a great little snack to put on the table, Ideal for Pre-Post workout. They taste ultra chocolaty and easy to prepare. 3 cups Pitted Dates 1 1/2 cups Almonds 1 cup Water 2 tbsp Cacao Powder 4 Scoops Whey Proein ((unflavoured)) 1/4 cup Chocolate chip 1/2 cup Coconut Flakes…
Honey-Caramel Protein Shake A good, sweet kick-start in the morning before or immediately after a workout. 30 g earth (vegan) protein powder (Salted Caramel is great!) 300 mL Milk (Skim milk is a good option for less fat.) 1 tsp Honey Pour 300mL of your preferred milk option (or water) into a shaker Add in…
Banana Peanut Shake A quick and easy liquid meal to consume within your metabolic window. – 1 banana – Handful of dates – 1 scoop vanilla protein powder (- 2 tablespoons peanut butter) Put dates in the nutribullet with 1/3 cup of boiling water. Blend until smooth. Add remaining ingredients to nutribullet and blend.
Blueberry acai smoothie A healthy and delicious morning or afternoon snack – 1 cup frozen blueberries – 3 scoops greek yoghurt – 1 tablespoon acai powder (- 1 cup spinach) Add all ingredients to a nutribullet and blend until smooth
Superfood Smoothie This smoothie has all the elements: fruit; vege; antioxidants; healthy fats; protein; and so much more! I promise you this DELICIOUS and NUTRITIOUS smoothie will be the best that you’ve ever had! 1 handful ice 2 tablespoons natural vanilla yogurt 1 scoop vanilla whey protein powder (isolated or concentrated ) 1 handful frozen…