Vitality Fitness Bunbury


Clean, Green, Healthy Living ...... With Attitude!

Recipes - Seeds, Nuts and Grains

Seeds
  • Rice
  • Quinoa
  • Amaranth


Nuts
  • Almonds
  • Pecans
  • Peanuts


Grains
  • Oats
  • Barely

Seeds

Rice

  • Vit Fit's Nasi Goreng

Vit Fit's  Nasi Goreng

Vit Fit Nasi Goreng
(Indonesian Fried Rice)
Serves 4

Ingredients

  • 400g (2 cups) brown rice, cooked, cooled and set aside
  • 1 tablespoon peanut oil
  • 2 (about 275g) chicken thigh fillets, excess fat trimmed, cut into fine slices
  • 175g shortcut sulphur free bacon, all fat removed and thinly sliced
  • 4 spring ontions, thinly sliced
  • 2 garlic cloves, thinly sliced
  • 1 carrot, finely diced
  • 1 celery stick, trimmed, finely diced
  • 200g small cooked peeled prawns
  • 3/4 cup loosely packed finely shredded Chinese cabbage
  • 80g bean sprouts
  • 2 tablespoons pre-fried and drained shallots
  • 2 tablespoons kecap manis (sweet soy sauce)
  • 1 tablespoon soy sauce
  • 4 eggs

Method

  1. Heat a large wok over medium heat.
  2. Add half the oil and heat until just smoking.
  3. Add half the chicken and stir-fry, for 3 minutes or until brown and just cooked through.
  4. Set aside and repeat with remaining chicken.
  5. Add the bacon to the wok and stir-fry for 2 minutes or until brown and crisp.
  6. Set aside with chicken.
  7. Add remaining oil to wok and heat until just smoking.
  8. Add the spring onions and garlic, and stir-fry for 1 minute.
  9. Add the carrot and celery, and stir-fry for 2 minutes or until carrot is just becoming tender.
  10. Add the prawns and stir-fry until heated through.
  11. Return cooked chicken and bacon to the wok with cabbage, and stir-fry for 2 minutes or just until cabbage begins to wilt.
  12. Add cooled rice, bean sprouts, half the fried shallots, the kecap manis and soy sauce.
  13. Stir-fry for 2 minutes or until heated through.
  14. Carefully fry each egg for 2 minutes or until cooked to your liking.
  15. Transfer to a plate and repeat with remaining eggs.Set aside
  16. Spoon nasi goreng into shallow serving bowls.
  17. Top each with a fried egg and sprinkle over fried shallots.
  18. Serve immediately

Quiona

 
Quinoa Harissa Salad with Greek Yogurt and Coriander Dressing

Fresh Harissa Seasoning
(blend and store in a closed jar, in fridge for up to 4 weeks, to use when required, top unused portion with olive oil)

  • 4 long fresh red chillies
  • 2 garlic cloves, crushed
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 tablespoon olive oil

Greek Yogurt and Coriander Dressing
(blend ingredients roughly, adjust to taste)

  • 1 cup Greek Yogurt
  • ¼ cup coriander
  • Small pinch sea salt
  • ¼ teaspoon cracked white pepper

Quinoa Harissa Salad

Ingredients

  • 1 ½ cups quinoa
  • 1 litre stock
  • 2 carrot finely diced
  • 2 spring onions finely diced
  • ½ cup pre-cooked chick peas
  • ¼ cup finely diced red capsicum
  • ¼ cup sultanas, cranberries or raisins (optional)
  • ¼ cup Harissa paste (to taste)
  • tablespoon olive oil

Instructions

Prepare ahead of time:
1. Pour half of stock into saucepan, and bring to boil,
2. Add in quinoa and cook until tender.
3. Drain and set aside
4. While quinoa is still warm, mix in a large bowl with chick peas and harissa paste.
5. When fully mixed, add all ingredients into bowl and mix.
6. Set aside to cool.

To serve

Plate up salad and drizzle with the Greek Yogurt and Coriander Dressing

Grains

Oats

  • Apple Pie Oats
  • Bannoffi Oats
  • Basic Overnight Oats
  • Strawberry Oats

Apple Pie Oats

Apple Pie Oats


Ingredients


  • 1/2 cup steal cut oats
  • 1/2 cup coconut water
  • 1/2 cup almond milk (or normal milk)
  • 1 apple (peeled and finely diced)
  • 1 tsp cinnamon
  • 1 tsp raw honey
  • 1 tsp Greek yogurt


Method


  1. In a saucepan add oats, coconut water, almond milk, apple and cinnamon.
  2. bring to boil, turn down to simmer...
  3. cook until oats are softened.
  4. pour into a bowl,
  5. drizzle with honey and add a dollop of Greek yogurt....

Bannoffi Oats

Bannoffi Oats

Ingredients

  • 1 banana (1/3 sliced the rest diced)
  • 1/2 cup steel cut oats
  • 1/2 cup coconut water
  • 1/2 almond milk
  • 2 medjool dates (seeds removed)
  • 1 tsp greek yogurt

Method

  1. Soak dates in coconut water for 1/2 hour,
  2. then blend well.
  3. In a heavy based saucepan place oats, date/coconut water and milk,
  4. bring to boil, turn down and simmer until oats are cooked and thick.
  5. Stir in diced banana,
  6. cook a further few mins to warm banana through
  7. Pour into bowls 
  8. top with greek yogurt and banana slices

Basic Overnight Oats

Basic Overnight Oats

Overnight oats are simply raw oats soaked overnight in a liquid that is absorbed overnight to puff up the oats and soften them

Ingredients.

(1:1 ratio)

  • Dry Oat Mix
  • Liquid (dairy or non-dairy milk, yogurt, or juice)


Method.

  1. Take a clean airtight glass jar (you can use plastic but plastic may affect the tast and may leach chemicals into your food!)
  2. Mix raw rolled oats with an equal amount of your liquid of choice.
  3. You can use any liquid or combination of liquids 
  4. Seal jar place in fridge and leave the oats soak for a minimum of three hours, overnight is best!
  5. In the morning, you can eat the oats right from the jar, or spoon into a bowl with fresh fruit, nuts, or other delicious ingredients


Note

Steel Cut Oats - If you’re using steel cut oats instead, use more liquid and be prepared to do some chewing.

You can exchange your raw oats for any raw cereal or raw muesli. (you can use muesli with 'popped' rice etc in it however be warned these ingredients MAY go soggy.

Overnight Oat Combinations

Overnight Oat Combinations

Apple Pie - Combine Oats, Apple Juice, Grated apple, 1 tsp cinnamon - In the morning top with a dollop of Greek Yogurt for 'cream'

Pumpkin Pie - Combine Oats, Grated pumpkin (or mashed cooked pumpkin) Greek Yogurt, Pumpkin Pie Spices (cinnamon, nutmeg, ginger and allspice)

Strawberry Oatmeal

Strawberry Oatmeal

Ingredients

  • 1/4 cup strawberries diced
  • 1/2 cup steel cut oats
  • 1/2 cup water
  • 1/2 almond milk

Method

  1. Place strawberries in small saucepan and lightly cook until strawberries just begin to release their juice,
  2. set aside.
  3. In a heavy based saucepan place oats, water and milk, bring to boil
  4. simmer until oats are cooked and thick.
  5. Pour into bowls and top with strawberry pieces and juice.


Optional Extra


Add a dollop of fresh creamy Greek Yogurt

Recipes - Poultry Meals

Recipes - Pork Meals

Recipes - Lamb Meals

Recipes - Beef Meals

Recipes - 'Wild Meat Meals

Recipes - Fish and Seafood Meals

Recipes - Vegetarian/Vegan Meals

Recipes - Salads

Recipes - Savoury Snacks