Vitality Fitness Bunbury


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

Recipes - Noodles, Pasta

Noodles

  • Vit Fit's Mei Goreng

Vit Fit's  Mei Goreng

Mei Goreng.
Serves: 2

Ingredients

  • 150gm chicken finely sliced
  • 100g prawns
  • 100g sliced cooked bbq pork
  • 1 ½ tbs olive oil
  • ½ teaspoon sesame oil
  • 2 tbs fresh crushed garlic
  • 1 red onion halved and finely sliced
  • 1 chilli
  • 1/4 leek halved lengthways and finely sliced
  • 1 tbs fried shallots
  • 1/2 cup choi sum/bok choy/Chinese cabbage etc.
  • 1 large carrot finely juliene
  • 3 celery sticks finely sliced
  • 1/2 red capsicum, finely sliced
  • handful mushrooms finely sliced
  • 1 tin water chestnuts (drained, rinsed and sliced)
  • 3/4 tbs tomato sauce
  • 3 cups bean shoots
  • 2-3 tsp kecap manis
  • 1/2 tsp fish sauce
  • 1/2 cup pre-cooked singapore noodles
  • 1 cup stock
  • Sea salt and pepper

Method

  1. Heat wok, when wok is very hot add oil carefully.
  2. Add chicken and quickly seal (when it changes colour)
  3. Once chicken is sealed add garlic, onions, leek and chilli -keep it moving as adding each bit.
  4. Add sauces and vegetables, toss until blended
  5. Add rice and carefully blend into mix..
  6. Cook till vegetables are just wilting.
  7. Serve and top with your choice of additional toppings.

Topping/s

  • a fried egg crushed
  • toasted peanuts
  • fried noodles
  • fried shallots
  • fresh spring onions.

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