MHQ Kitchen – Frozen Berry yogurt

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Frozen Berry yogurt

Serves 1

This frozen berry yogurt is full of protein and natural antioxidants and can be enjoyed any time of the day, for breakfast, as an after the gym snack snack or even as a dessert.

You don’t need fancy equipment, a stack of time or complicated ingredients to make this refreshing high-protein, low-fat and low-calorie treat!

All it takes is three ingredients and a Nutribullet, blender or food processor.

Ingredients

½ cup frozen mixed berries (or just use one type of berry)
½ cup Greek yogurt
1 tsp honey or maple syrup

method

1. Blend all ingredients until they come together to a smooth ice-cream texture.

2. Scoop into a tall glass or a bowl and serve straight away.

3. You can top your frozen berry yogurt with fresh fruit and mint leaves if desired.

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MHQ Kitchen – Hearty Vegetarian Black Bean Enchiladas

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Hearty Vegetarian Black Bean Enchiladas

Serves 4

These Black Bean Enchiladas are a comforting, wholesome meal packed with protein, fibre, and bold flavors.

Black beans and grated carrots create a hearty filling, while a rich tomato sauce adds depth and warmth. The combination of creamy Greek yogurt and melted cheddar cheese gives the dish a deliciously indulgent finish.

Served with fresh lime wedges and a crisp green salad, this dish is perfect for a nutritious and satisfying dinner.

Ingredients

1 tsp olive oil
2 onions, chopped
1 clove garlic, crushed
2 large carrots, grated
1 tsp chilli powder
2 x 400g cans chopped tomatoes
2 x 400g cans black beans, drained
8 small tortillas
½ cup Greek yogurt
100g cheddar cheese, finely grated
Lime
Coriander leaves
salad

method

1. Heat the oil in a large frying pan.

2. Cook the onions and carrots for 5-8 mins until soft.

3. Add the chilli powder and stir to combine.

4. Pour in the tomatoes and beans and bring to the boil. Turn down the heat and simmer for 5-10 mins, stirring occasionally, until thickened.

5. Remove from the heat and season well.

6. Heat the grill in the oven to 180C.

7. Spread a layer of the mixture over a large ovenproof dish.

8. Lay tortillas onto a board, filling each with a few tbsp of chilli bean mixture, fold over the ends and roll up to seal. Place them into the ovenproof dish. Spoon the remaining chilli on top.

9. Repeat until all tortillas are filled.

10. Top with yogurt and grated cheese and grill in the oven until the top is golden and bubbling.

11. Serve with lime wedges and a green salad.

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MHQ Kitchen – Vegan Avocado Chocolate Mousse

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Vegan Avocado Chocolate Mousse

Makes approx 4 litres

Rich and creamy, this dairy-free avocado chocolate mousse is a healthier version of the classic chocolate treat with the avocado giving a luscious texture without eggs or dairy.​

Make sure you use vegan chocolate to ensure the mousse is vegan. The Lindt range of dark chocolate (70% -- 99%) are all vegan!

Ingredients

Flesh of two large ripe avocados
¼ cup cocoa powder​
2 tsp vanilla essence
3 tbsp maple syrup​
⅓ cup coconut cream​
150g dark chocolate (minimum 70% cocoa), melted

method

1. Place the avocados in a food processor and blend until smooth

2. Add the cocoa powder, vanilla essence, maple syrup, and coconut cream. Blend until the mixture is smooth and creamy.

3. With the blender running on low speed, slowly pour in the melted dark chocolate.

4. Continue blending until all ingredients are well combined and the mousse is silky.​

5. Transfer the mousse into serving dishes, glasses or ramekins and refrigerate for at least 2 hours to allow the flavors to meld and the mousse to firm up.​

6. Serve with fresh berries.

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MHQ Kitchen – Roasted Vegetable Sauce

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Roasted Vegetable Sauce

Makes approx 4 litres

This roasted vegetable sauce is a powerhouse of nutrients and flavor, making it a perfect addition to pasta, zucchini noodles, or even as a pizza base.

Packed with antioxidant-rich tomatoes, fiber-loaded veggies, and heart-healthy olive oil, it’s not only delicious but also incredibly nourishing.

Roasting the vegetables enhances their natural sweetness, creating a deep, rich flavor without the need for added sugars or preservatives. Plus, with its versatility, you can customize the ingredients to suit your taste and dietary preferences.

Simple, wholesome, and bursting with goodness—this sauce is a must-try that can be frozen for easy midweek meals.

Ingredients

2 kg (approximately 12) ripe tomatoes (cut in half)
3 tsp dried oregano
Sea salt and black pepper (to taste)
4 tbsp balsamic vinegar
½ cup extra virgin olive oil (divided in half)
1 large carrot, cut into chunks
¼ sweet potato or pumpkin/butternut squash
1 large eggplant, cut into chunks
1 zucchini, cut into chunks
1 large yellow/orange/red capsicum, cut into chunks
1 red or brown onion, cut into rings
3 cloves garlic in skin
Water (if necessary)

method

1. Preheat your oven to 180C.

2. Line a large roasting pan with baking paper and arrange halved tomatoes, cut side up.

3. Sprinkle with oregano, salt and pepper and drizzled with balsamic vinegar and half the olive oil.

4. Line the other baking tray and add the cut up veggies, garlic and the rest of the olive oil.

5. Place your roasting pans in the oven and roast for 1 hour or until vegetables are golden brown and softened.

6. Take the vegetables out of the oven and transfer to a large sauce pan. Use an immersion blender to puree the veggies into a smooth sauce.

7. Add water if the sauce is too thick.

8. Your sauce is ready to serve or to freeze.

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MHQ Kitchen – Easy Beef Udon Noodle Stir-Fry

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Easy Beef Udon Noodle Stir-Fry

Serve 4

This beef stir-fry is the perfect choice for a quick, nutritious and satisfying weeknight meal.

Lean beef mince is protein-rich, helping to support muscle growth and keep you feeling full longer.

Paired with fiber-packed broccolini and garlic, this dish is loaded with vitamins and antioxidants that promote overall wellness.

Ingredients

¼ cup (60ml) oyster sauce
2 tbsp soy sauce
1 tbsp dark soy sauce
1 tbsp mirin
2 packets (400g) udon noodles
1 head broccoli florets cut into bite sized pieces
1 tbsp sesame oil
500g beef mince
6 garlic cloves, crushed
3 long green shallots, sliced into 5cm pieces
White pepper, to taste
Sliced long green chili (optional, for garnish)

method

1. In a small bowl, mix together the oyster sauce, soy sauce, dark soy sauce, and mirin.

2. Bring a large pot of water to a boil. Add the udon noodles and broccolini. Cook for 2-3 minutes, stirring occasionally to loosen the noodles. Drain and set aside.

3. Heat sesame oil in a large wok or frying pan over high heat. Add the beef mince and break it up with a spatula, frying until golden brown.

4. Stir in the garlic and cook until fragrant before adding the sauce, drained noodles, broccolini, and shallots.

5. Stir-fry over medium-low heat until everything is well coated in the sauce. Season with white pepper to taste.

6. Serve immediately, topped with sliced green chili if desired.

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MHQ Kitchen – Fresh Salmon Poké Bowl

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Fresh Salmon Poké Bowl

Serve 2

This fresh and vibrant poké bowl is packed with flavors and textures, featuring marinated salmon, sushi rice, chukka salad, edamame, carrots, and cucumber.

Perfect for a healthy and satisfying lunch or dinner!

For a vegetarian option replace the salmon with marinated firm tofu, teriyaki mushrooms or mango and avocado.

If you don’t want to eat raw salmon you can substitute with smoked salmon (sliced) or a piece of fresh salmon pan that has been fried or roasted until cooked as desired

To make this poké bowl gluten-free, swap out the soy sauce for tamari or coconut aminos, which have a similar umami taste but no gluten. Double-check that your chukka seaweed salad is gluten-free, as some brands contain soy sauce.

Ingredients

1 cup jasmine rice
2 tbsp soy sauce
1 tbsp sesame oil
1 tsp rice vinegar
½ tsp honey or maple syrup
½ tsp grated ginger
½ tsp sriracha (optional, for spice)
200 g fresh sashimi-grade salmon (diced)
½ cup chukka seaweed salad
½ cup shelled edamame beans (steamed)
1 small carrot, julienned
½ cucumber, thinly sliced
½ avocado, sliced (optional)

For the Poké Bowl Dressing:

2 tbsp Japanese mayo
1 tsp sriracha (adjust to taste)
½ tsp lemon juice

To serve:

1 tbsp sesame seeds (black or white)
1 tbsp green onions, finely chopped

method

1. Cook the rice in a rice cooker and let cool slightly

2. In a small bowl, mix the soy sauce, sesame oil, rice vinegar, honey, ginger, and sriracha.

3. Add the diced salmon and toss to coat. Let it marinate for at least 10 minutes.

4. Divide the cooked rice into two bowls and top with the marinated salmon, chukka salad, edamame, carrots, cucumber, and avocado on top.

5. To make the dressing, combine mayo, sriracha and lemon juice.

6. Drizzle the Poké Bowl with the dressing and sprinkle with sesame seeds and green onions.

7. Serve & Enjoy!

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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.

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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

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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!

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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