MHQ Kitchen – High Protein Mango & Mint Lasi Recipe

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High Protein Mango & Mint Lasi Recipe

Serve 1​

Ideal as a breakfast, meal replacement or dessert in the summer months when mangoes are in season, this delicious and refreshing drink is super easy to make and all you need is a NutriBullet® or a blender!​

Ingredients

1 Mango, chopped
30g scoop Vanilla protein powder
⅓ cup Greek yoghurt or coconut milk
6 ice cubes
Mint leaves

method

Place all ingredients in a NutriBullet® or a blender and pulse until smooth.

printable version here

MHQ Kitchen – No Guilt & No Bake Vegan Snickers Bars

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No Guilt & No Bake Vegan Snickers Bars

Looking for a healthier homemade sweet treat for entertaining or gifting this festive season?

This recipe keeps well in the fridge and is a much healthier alternative to a commercial Snickers bar. If you use dairy free chocolate it is suitable for vegans too!

Ingredients

10 pitted dates
2 tbsp peanut butter
1 tsp vanilla essence
½ cup rice bubbles or puffed rice
¼ cup unsalted peanuts, chopped
50g dairy free dark chocolate, melted

method

Line a small container (up to 10cm x 20cm in size) with non-stick baking paper

Place the dates, peanut butter and vanilla in bowl of a stick mixer and process until the mixture turns into a paste

Scrape down the sides between pulses, to ensure everything combines

Transfer the mixture to a bowl and mix in the puffed rice and peanuts

Press the mixture into the prepared container and pour the melted chocolate over the top

Refrigerate for 30 minutes or until set Lift out of the container and use a hot knife to cut into bars

Return to the container and keep in fridge

printable version here

MHQ Kitchen – Chia pudding

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Chia pudding

Serves 2

This delicious, super easy and portable breakfast can be whipped up in a couple of minutes before you go to bed, then popped in the fridge overnight, ready to eat first thing in the morning.

You can also enjoy it after dinner as a healthy dessert or as a snack for when the 3pm sugar cravings hit!

High fibre, rich in antioxidants and minerals and full of heart-healthy omega-3 fatty acids, chia seeds have so many health benefits.

  • Supports digestion and gut health
  • Reduces blood pressure
  • Lowers cholesterol levels
  • Aids in weight management
  • Reducing inflammation.
  • Helps to control diabetes
  • Protects against chronic disease
Chia pudding | Movement HQ

Ingredients

1 cup coconut milk (you can also use low fat coconut milk if you prefer)
4 tbsp chia seeds
¼ tsp vanilla extract
1 tbsp maple syrup or rice malt syrup
Fresh berries, fruit or granola to serve

method

1. Mix all ingredients together in a bowl.

2. Pour mixture into 2 jars, glasses or bowls, cover and place in the refrigerator for at least 4 hours or overnight until set.

3. Top with mixed berries and/or some muesli or granola, and enjoy your healthy breakfast to go!

printable version here

MHQ Kitchen – Vietnamese style fresh spring rolls

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Vietnamese style fresh spring rolls

Serves 4

These spring rolls are a fresh and flavoursome alternative to fried spring rolls.

Full of herbs and vegetables, they can be assembled by everyone at the table or assembled ahead of time.

You’ll need 500 gm lean lean pork or chicken mince or you can substitute with cooked and peeled prawns or shredded barbeque chicken

Vietnamese style fresh spring rolls

Ingredients

100g rice vermicelli noodles
1 tsp peanut oil
500 gm pork or chicken mince
2 cloves garlic, crushed
½ red chilli, chopped (optional)
2 tbsp kecap manis (sweet soy sauce) or
dark soy sauce
2 small carrots, grated
iceberg lettuce leaves, washed and dried
4 tbsp chopped mint
4 tbsp chopped coriander
1 packet dried rice paper sheets
Salted peanuts, to serve
Hoisin sauce, for dipping

Method

1. Place noodles in a bowl and cover with boiling water

2. Allow to stand for 5 mins and drain well

3. Heat oil in a large frying pan or wok over medium to high heat

4. Add lean pork or chicken mince to the pan with garlic and chilli and fry until brown

5. Add kecap manis and noodles and stir to combine

6. If using other proteins, skip the garlic and the frying and simply serve the softened rice noodles in a bowl with the kecap manis on the side.

Assembly and serving

1. To serve, place all ingredients in bowls in the centre of the table.

2. Fill a flat and wide pie dish with hand hot water

3. To assemble, take a sheet of rice paper and dip into a flat dish of hand hot water until softened

4. Pleace on plate and top with lettuce leaf, then mince and then your choice of ingredients

5. Roll up into a spring roll shape and enjoy dipped in hoisin sauce

printable version here

MHQ Kitchen – Family chicken pot pie

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Family chicken pot pie

Serves 4-6

This healthy winter warmer pie recipe will quickly become a family favourite - just don’t tell them how healthy it is.

Pot pies have a lot less pastry than regular pies as they only have a topping, not a base. And this easy to make pastry uses light olive oil instead of butter, which is so much healthier than using puff pastry and shortcrust pastry.

The creamy filling is made with light milk instead of cream and has four different vegetables. If you serve this pie with steamed veggies and mash you’ll get more than 6 servings of veggies in the one meal!

Lean protein, at least four servings of vegetables, olive oil and dairy all in a one pot meal - what’s there not to love about this family-friendly pie!

Family chicken pot pie

Ingredients

1 cup of chicken stock
1 cup light/low fat milk
½ cup plain flour
2 tbsp light olive oil
500 gm chicken breasts, cut into chunks
1 onion, finely diced
2 carrots, finely diced
2 stalks celery, finely diced
1 clove of garlic, minced or finely chopped
1 cup frozen peas
½ tsp salt
pepper to taste

Pie crust ingredients

1 ⅔ cups plain flour
¼ teaspoon salt
⅓ cup light olive oil (or vegetable/canola/sunflower oil)
⅓ cup milk
Egg wash (one egg yolk mixed with 1 tsp water)

Filling method

1. Preheat the oven to 200°C (180°C fan forced)

2. Grease a 22cm pie dish or a small baking dish.

3. Heat the 1 tbsp oil in a large frying pan with deep sides over medium high heat and saute onion, carrot and celery until soft and translucent.

4. Remove vegetables from the pan.

5. Add chicken to pan and 1 tbsp oil.

6. Increase heat to high and stir until chicken is browned all over.

7. Return veggies to the pan and add garlic, peas, chicken stock, salt and pepper.

8. Simmer, uncovered until filling is thick and pour into the prepared pie dish.

Pastry and assembly

1. Combine flour, salt, oil and milk and stir to combine into a dough.

2. Place between 2 sheets of baking paper and roll out into a circle large enough to cover the top of the pie dish

3. Brush rim of pie dish with egg wash.

4. Gently remove pie crust from paper and place onto pie.

5. Trim overhanging crust, pressing down edges and brush with egg wash.

6. With a sharp knife, poke about a dozen holes in the top to release steam.

7. Bake for 25 minutes or until golden brown

8. Serve with mashed potatoes and steamed veggies or enjoy as is!

printable version here

MHQ Kitchen – Sweet potato, chilli and salmon fish cakes

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Sweetpotato, chilli and salmon fish cakes

Serves 4

You’ll probably find you have most, if not all, of the ingredients for this versatile, tasty and simple recipe already in your pantry.

Sweet potatoes are healthier than regular potatoes thanks to their incredibly high vitamin A content and low glycemic index, which means they are less likely than regular potatoes to make your blood sugar spike.

You can use either tinned salmon or tuna in this recipe and there are health benefits with both types of fish. Salmon has more healthy omega-3 fats, vitamin D and higher levels of bone-strengthening calcium. Tuna is also a good source of omega-3 fats and it has more protein and fewer calories per serving than salmon.

Sweet potato, chilli and salmon fish cakes

Ingredients

400 g sweet potatoes (you can also use potatoes or a mixture of both)
185 g tinned salmon or tuna, drained ½ tsp chilli flakes, optional
Rind of one lemon or lime (save lemon to serve in wedges with fish cakes)
1 egg
Handful of finely chopped herbs (parsley, dill, shallots, chives and/or coriander)
1 cup panko breadcrumbs
½ cup flour for dusting
Light olive oil for frying
chorizo, sun dried tomatoes.

method

1. Boil sweet potatoes or potatoes in water until soft, then drain and mash them.

2. Place sweet potatoes or potatoes in bowl and mix together with salmon or tuna, chilli flakes, lemon rind, egg, herbs and breadcrumbs.

3. Shape into fishcakes with your hands and lightly toss in flour to coat.

4. Shallow fry in oil over medium heat until browned and crispy all over.

5. Serve with lemon wedges, light mayonnaise or yoghurt, and either steamed vegetables or salad.

printable version here

MHQ Kitchen – “Eat your veg” muffins

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eat your veg muffins

makes 12 muffins

How many serves of vegetables can you pack into one delicious snack?

Start your day on the right foot by eating your veggies in the most delicious form: veggie breakfast muffins.

These tasty muffins are also great as a snack at any time of the day, are ideal for school or work and they also freeze and reheat really well.  

Movement HQ Kitchen

ingredients

1 medium zucchini, grated
1 medium carrot, grated
1 cob of corn, kernels removed from the cob
1 cup baby spinach, roughly chopped
Handful of fresh herbs
1 cup grated cheddar or mozzarella cheese, or 125g feta crumbled
1/2 cup milk
1/4 cup unsweetened plain or Greek yoghurt
1/4 cup light olive oil
2 eggs
2 cups SR flour (you can mix of white and wholemeal flours)

Optional extras: leftover roast or steamed veggies, finely chopped broccoli, grated sweet potato, roasted capsicum, diced olives or chopped up ham, cooked bacon or chorizo, sun dried tomatoes.

method

1. Preheat oven to 200°C (180°C fan forced)

2. Place zucchini, carrots, corn, spinach and herbs (and any optional ingredients) into a large mixing bowl

3. Add cheese, milk, yoghurt, olive oil and eggs

4. Add flour and stir until just combined. Do not overmix

5. Line a 12 hole muffin tray with muffin cases or brush with oil, divide the mixture between the 12 muffin holes

6. Bake for 20-25 mins or until browned.

printable version here

7 ways to stay healthy and merry this Christmas

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‘Tis the season to be merry. It’s also potentially the season to be messy, with parties, social gatherings, and many opportunities to over-indulge. Whilst the festive period can offer an excuse to treat yourself and let go for a bit, it can also challenge your healthy lifestyle. 

Here are some tips and recipes to keep the fun factor up and the excess calories down this Christmas.

1. Set achievable goals

Set goals that are achievable and align with maintaining your current weight rather than significant weight loss.

Or better yet, put those extra calories to work and focus on building muscle during this time.

2. Remain active

Try to be consistent with your exercise. Even amidst the mad holiday rush, aim for gym sessions or some form of exercise to ensure it’s a priority, even during busy times. Incorporate activities like beach walks to keep moving, pack a skipping rope and resistance band in your holiday suitcase, and mix up your cardio and strength training to maintain muscle mass and burn calories.

3. Stay hydrated

Hydration (of the water variety) is crucial for the functioning of every cell and is one of the key markers that Coach Sarah Barty looks at improving for participants doing the MHQ Body Composition Program.

This is because it’s one of the key nutrients required for detoxification, which may come in handy with all those Christmas parties!

4. Accountability and support

Remember your MHQ crew is your support system. Whether it’s your workout buddies, your coach or a friend or family who shares your health goals, having support can help you stay motivated and less judged when you reach out for soda water instead of champagne bubbles.

5. Rest, recover, reset

The hustle and bustle of the holidays or just life itself can lead to stress and fatigue. Use this time for down-time if you can. Try to prioritise adequate sleep without feeling guilty, manage stress through relaxation techniques, and prioritise self-care and socialisation to support your overall well-being.

6. Plan ahead for events

Before attending holiday gatherings, consider eating a small, nutritious meal or snack. This can prevent you arriving overly hungry, reducing the temptation to overeat those tasty chocolate covered nuts you didn’t really want in the first place.

7. Mindful eating

This is where it’s easy to get carried away. Try to be conscious of portion sizes, savor each bite, and listen to your body’s hunger and fullness cues. Enjoy your favourite holiday treats in moderation whilst balancing them with healthier options.

Go for nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains whenever possible. Fill your plate with vegetables and lean proteins first. This can help control portion sizes and ensure a balanced intake of nutrients.

If you go over-board with the treats, don’t stress – just jump back on the healthy bandwagon again as soon as you can.

 

Need some healthy Christmas inspo? Try these awesome holiday recipes.

 

Quinoa-Stuffed Roasted Capsicum



Ingredients

  • 4 large capsicums (assorted colors)
  • 1 cup quinoa, cooked
  • 1 can black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, finely chopped
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh coriander or parsley for garnish

Instructions

  • Preheat oven to 190°C
  • Cut the tops off the  capsicums and remove seeds and membranes. Place them in a baking dish
  • In a pan, heat olive oil over medium heat. Add garlic and onion, sauté until translucent
  • Add cherry tomatoes, black beans, and corn. Cook for a few minutes
  • Stir in cooked quinoa, cumin, paprika, salt, and pepper. Mix well
  • Spoon the quinoa mixture into each capsicum until they are full
  • Cover the baking dish with foil and bake for 25-30 minutes until the capsicums are tender
  • Garnish with fresh coriander or parsley before serving.

Cranberry Pistachio Energy Bites

Ingredients

  • 1 cup rolled oats
  • 1/2 cup dried cranberries
  • 1/2 cup chopped pistachios
  • honey or maple syrup
  • 1/4 cup almond or peanut butter
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla extract
  • A pinch of salt

Instructions

  • In a food processor, pulse the rolled oats until they’re finely ground
  • Add dried cranberries, chopped pistachios, honey or maple syrup, almond or peanut butter, chia seeds, vanilla extract, and a pinch of salt to the food processor.
  • Blend the ingredients until they form a sticky, uniform mixture
  • If the mixture seems too dry, add a bit more honey or nut butter. If it’s too wet, add more oats
  • Once the mixture is well combined, scoop out small portions and roll them into bite-sized balls using your hands
  • Place the energy bites on a parchment-lined tray (with option to cover with sesame seeds) and refrigerate for about 30 minutes to set.

 

Baked Apples with Cinnamon

Ingredients

  • 4 apples
  • 1/4 cup chopped nuts (walnuts, almonds, or pecans)
  • 2 tablespoons maple syrup or honey
  • 1 teaspoon cinnamon
  • 1/4 cup dried cranberries or raisins (optional)
  • Greek yogurt or vanilla ice cream (optional topping)

Instructions

  • Preheat oven to 190°C.
  • Core the apples, removing the seeds and creating a well for filling
  • In a bowl, mix the chopped nuts, maple syrup or honey, cinnamon, and dried cranberries or raisins if using
  • Stuff each apple with the nut mixture, packing it i.
  • Place the stuffed apples in a baking dish and cover with foil
  • Bake for 25-30 minutes or until the apples are tender. Serve warm with a dollop of Greek yogurt or a scoop of vanilla ice cream if desired.

 

These recipes offer a blend of flavours, packed with fiber, healthy fats, and nutrients from nuts, seeds, fruit and vegetables. They provide a burst of energy without excess sugar and are perfect for maintaining a healthy balance during the festive season, whilst allowing you to enjoy delicious holiday meals and snacks.

 

Want to know more or try 14 days of classes for just $49? Reach out right here!

 

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5 Simple Guidelines to Good Nutrition 

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As the old saying goes, “You are what you eat”.

Eating well does not have to be complicated, but it does require some smart thinking.

MHQ Coach Sarah Bartlett shares here her top 5 tips from her Nutrition Guidelines for Health & Wellness. that she provides to her Body Composition Program clients.


1. Eat regularly throughout the day 

Whilst most of us are familiar with traditional “3 meals a day” or “Intermittent Fasting” style eating, there are many benefits of eating more regularly during the day which include:

  • Sustained energy for the entire day 
  • Better hunger control, making you less likely to snack or binge
  • Easier to meet your daily calorie requirement 
  • Improved blood sugar stability 
  • Improved metabolic function, energy and management 
  • More opportunity for variety to ensure your Recommended Dietary Intake needs (RDIs) and tastes are met.

2. Hydrate as required 

Our bodies are composed of 65-75% water, much of which requires daily replenishment. 

Many Australians don’t meet daily water consumption requirements, and we need enough water to:  

  • Ensure adequate hydration 
  • Control thirst and hunger 
  • Increase the body’s ability to metabolise fats and aid digestion 
  • Increase energy, feelings of wellbeing and brain function 
  • Help reduce joint and back pain, and risk of colon and breast cancers. 


3. Consume the right balance of protein, fats and carbs

Every meal should contain protein, carbohydrates and healthy fats in a balanced ratio that is right for your body type and body composition goals. 

Protein should come from from a mix of both animal and plant based sources, and can lead to a higher metabolic rate, improved muscle development and reduced cardiovascular risk.

Carbohydrates are the preferred energy source for the body and should be mostly from vegetables, fruits and select whole-grains to ensure a long-lasting supply of sugar in the blood. 

Fats from healthy sources include oily fish, healthy oils, avocados, nuts and seeds.  


4. Consume SLOW Food

Opt for foods that are in SEASON, from LOCAL sources, are ORGANIC and non-GMO based WHOLE FOODS.

Eating in Season – we evolved with the planet and its seasons and there’s a reason certain fruits are available in Winter and others in Summer, such as high Vitamin C citrus fruits in Winter to help with immunity. 

Eating food that’s in season is also cheaper to purchase and likely has travelled less distance so is fresher.

Eating local produce is similar in concept to eating seasonally, in that it’s better for your health, the planet, and your wallet. This also has the added benefit of supporting local businesses. 

Organic foods are produced without the use of herbicides, pesticides or GMOs and under strict sustainable farming procedures and guidelines. Long-term exposure to chemicals may have devastating impacts upon gut health, metabolic function, nutrient absorption, hormone levels, and more. If you are consuming the skin that may have had chemical exposure think about going organic.

Wholefoods can generally be those coming from a farm (eg fresh fruit and vegetables) and are minimally processed.

 

5. Follow the 80/20 rule

If you are committed to achieving optimum health and your desired body composition results, you need to follow the above guidelines at least 80% of the time.

If you follow the rules 90% of the time you’ll get great results, and 100% of the time you’ll get outstanding results.

If you are just 70% committed you’ll slow down your progress.

 

 

These are general quidelines and every body is different – one size does not fit all.

In the MHQ Body Composition Program Coach Sarah Bartlett will work with you on specific food types, quantities, eating patterns and exercise training programs that will work best for YOUR BODY.

 

Next Program starts 7 October 2023 – click for more

MHQ Body Composition Program

Superfoods – what to stock in your kitchen and why

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By MHQ Clinical Nutritionist, Amy Olsen.


Save your money on noni juice and goji berries, and invest in your health with these 11 humble superfoods.


Avocados

Avocados are a powerhouse of nutrients, including being a great source of fibre and monounsaturated fatty acids. These fatty acids help lower your “bad” LDL cholesterol, being protective to our heart health. Avocados are a nutrient-dense food, so it’s easy to consume these in excess than we require. A quarter to half an avo a day stays within our dietary requirements.


Blueberries

Blueberries are rich in anthocyanins, which have antioxidant and anti-inflammatory effects. They’ve been shown to improve memory, increase learning and enhance cognitive function. Studies have shown blueberry consumption to be protective against cognitive decline. Having this superfood frozen is just fine.


Broccoli

Broccoli is from the cruciferous vegetable family, which supports our detoxification processes. Broccoli contains indole-3-carbinol which further supports detoxification, and is believed to have cancer-protective effects.


Eggs

Eggs are one of the highest sources of choline. Choline is an essential nutrient, which means you need to obtain it from your diet. Choline impacts many processes including cognitive, nervous system, and muscle functions. Supplying approximately 7g of protein per egg, they’re also the original protein ball, minus all the additives and sugar.


Extra Virgin Olive Oil

Similarly to avocados, EVOO also contains monounsaturated fatty acids, providing the same cholesterol-protective benefits. EVOO is also rich in Vitamin E, which is a powerful antioxidant and supports the health of our skin.


Greek yoghurt

Greek yoghurt is a source of calcium and protein. Importantly, it’s a fermented food. Fermented foods have been demonstrated to be greatly beneficial to our gut health, which is absolutely crucial for our overall health and wellbeing. Yoghurt is a food source of “live and active cultures”, meaning it’s a probiotic with an undefined microbial content, the ultimate superfood for your gut.


Kiwifruit

Kiwifruits are high in vitamin C, which supports our immune function and stimulates collagen production. Kiwi fruits are also incredible for our digestion, with studies showing consuming just two has therapeutic effects of relieving constipation. This is due to their fibre content and the natural digestive enzyme kiwifruits contain, actinidin, which helps break down proteins and facilitates gastric digestion.


Oats

The humble oats are rich in fibre, supporting bowel movements and demonstrating cholesterol-lowering effects. Just be mindful of how you prepare them, as adding too many sweeteners can throw off your blood sugar. I recommend adding full-fat Greek yoghurt, blueberries, and cinnamon.


Sardines

Sardines are a rich source of calcium and are high in omega-3-fatty acids, providing powerful anti-inflammatory effects.


Turmeric

Is a powerful anti-inflammatory. Adding black pepper to turmeric drastically increases the bioavailability of curcumin, the active component of turmeric, which helps the absorption of turmeric.


Vinegar

Vinegar helps stabilise our blood sugar, which means sustained energy, no 3pm crashes and no brain fog. Dressing your salads in lots of vinegar and EVOO and consuming at the start of your meals, before you eat your carbohydrates, is a great tool to utilise these effects.

For more reach out via the form below – and find out more about the MHQ Body Composition Program starting October 2023.

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