takeaway meal makeover guide - amazon s3 · miracle workers can save you time in chopping up ......

of 22/22
Being a busy mum, some days it’s so easy to just want to pick up the phone and order takeaway or stop through the drive through on the way home aſter a long day, and choosing n the healthiest of meal options. Takeaway can be convenient and these days there are many takeaway or fast food options that can be a healthy choice, and it is nice to have a treat and break from cooking every now and then. But most takeaway food options are loaded with era salt, sugars, unhealthy fats, preservatives, additives etc. It’s a much better decision to make your own takeaway type meals so you know exactly what you’re eating. The October 28 Day Challenge is all about easy to prepare, healthy versions of some of our takeaway favourites, showing you that you can enjoy delicious meals in a healthy way and n miss out on things like pizza, curries, burgers etc. We’ve teamed these healthy takeaway takeover meal plans with exercise routines that focus on taming the tummy. Easy to do, at home, HIIT routines that will help you focus on beating the belly bulge and learning what’s the best way to exercise to lose weight from this part of your body. In this guide we’ve put together some helpl tips on how you can avoid the oſten-too-easy takeaway option as frequently. Showing you how it is easy to prepare healthy, tasty, family friendly meals in no time, even aſter a long day. Plus we’ve included some great tummy taming tips you can focus on when doing your exercise during the October Challenge. GUIDE TAKEAWAY MEAL MAKEOVER www.healthymummy.com - click here to join today!

Post on 23-Apr-2018

215 views

Category:

Documents

1 download

Embed Size (px)

TRANSCRIPT

  • Being a busy mum, some days its so easy to just want to pick up the phone and order takeaway or stop through the drive through on the way home after a long day, and choosing not the healthiest of meal options.

    Takeaway can be convenient and these days there are many takeaway or fast food options that can be a healthy choice, and it is nice to have a treat and break from cooking every now and then. But most takeaway food options are loaded with extra salt, sugars, unhealthy fats, preservatives, additives etc. Its a much better decision to make your own takeaway type meals so you know exactly what youre eating.

    The October 28 Day Challenge is all about easy to prepare, healthy versions of some of our takeaway favourites, showing

    you that you can enjoy delicious meals in a healthy way and not miss out on things like pizza, curries, burgers etc.

    Weve teamed these healthy takeaway takeover meal plans with exercise routines that focus on taming the tummy. Easy to do, at home, HIIT routines that will help you focus on beating the belly bulge and learning whats the best way to exercise to lose weight from this part of your body.

    In this guide weve put together some helpful tips on how you can avoid the often-too-easy takeaway option as frequently. Showing you how it is easy to prepare healthy, tasty, family friendly meals in no time, even after a long day. Plus weve included some great tummy taming tips you can focus on when doing your exercise during the October Challenge.

    GUIDETAKEAWAY MEAL MAKEOVER

    www.healthymummy.com - click here to join today!

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    The Kitchen, a place to reconnect with our bodies, strengthen bonds with family, teach life skills to our children and nourish our soul. Often no matter how shrewd we are about our meals, sometimes we crave fast food or sometimes we think its a quicker or cheaper option. But ordering takeaway meals that have high calorie content because they are full of hidden salt, sugars and additives (the reasons why we like them so much) will leave us feeling sluggish and lead us down the path of an unhealthy lifestyle.

    Is it possible to recreate nutritious fast food/ takeaway favou-rites at home? Of course it is! The solution is in our shopping trolley, our fridge and our pantry. Being able to recreate takeaway favourites that are quick and easy and above all healthy and nutritious depends on what we purchase from the supermarket and our local grocer. Italian, Mexican, Asian or Indian flavoured meals can be created just by keeping a variety of fresh herbs and spices available on hand in our kitchen.

    Recreating these meals in a timely fashion only requires the help from appliances like stick blenders and food processors. These miracle workers can save you time in chopping up your vegeta-bles and whipping up sauces and pastes quicker than it would take you to pick up the phone and order in! Creating your own sauces, bases and condiments is more rewarding and results in healthier dishes packed with more flavour and nutrients and you will also be avoiding questionable ingredients that are added to takeaway meals.

    There is nothing more satisfying than a meal loaded with fresh produce and a well stocked fridge will always give you the opportunity to throw together a quick fast food type meal. Stir fries are an excellent example of quick healthy meals you can whip up whenever you like. Getting to know your Asian greens as they are packed with nutrients and inexpensive for example Bok Choy, Gai lan (Chinese broccoli) and Choy sum, will give your takeaway inspired meal that authentic touch of Asia.

    Lets face it being organised is the secret to success in all areas of our life and we should not stop in the kitchen. Once a week or month, plan to cook a few batches of your favourite meals and store each portion size into your freezer. Meals like butter chicken, bolognaise or any soups or stews can be prepared, frozen, defrosted and reheated delivering super fast food whenever you need it.

    FROM HEALTHY MUMMY NUTRIONIST SARINA DARENZO

    HOW TO TAKEOVER TAKEAWAY CRAVINGS AT HOME

    PANTRY & FRIDGE STAPLES TO MAKE HEALTHY TAKEAWAY STYLE COOKING EASY:

    Cooking is a great pleasure but its understandable that even the greatest cook might not feel up to it when theyve had a busy day. So with the use of lots of pantry staples and quality produce stocked up in the fridge, quick nutritious meals can be created without picking up the phone and ordering the unhealthy option.

    Below is a list of pantry and kitchen staples. Keeping these on hand will ensure you can create your favourite takeaway meals as frequently as you like and more importantly create meals packed with flavour and nutrition.Fresh Herbs & Citrus: Basil, Mint, Coriander, Chives, Parsley, Lemon, Lime, Lemongrass

    Ground Spices: Paprika, Coriander, Cinnamon, Cumin, Turmeric, Ginger, Italian dried herb mix, Cayenne pepper, Chilli flakes, Oregano, Clove, Nutmeg, Chinese five spice, Vanilla powder Spices have a long shelf life, they are good to keep in stock and are a great way to bring different cuisines into your kitchen and onto your dinner table, not to mention their health promoting benefits.

    Good fats: Virgin Coconut oil, Olive oil, Extra virgin Olive oil, Sesame oil, Organic Butter, Avocado, Natural nut butters, Tahini

    Sauces & Vinegars: Apple cider, Rice wine, Balsamic, Tamari, Fish sauce, Maple syrup, Honey, Brown rice malt syrup, Tomato puree, Tomato paste, Miso paste

    Nuts & Seeds: Cashews, Almonds, Brazil, Sunflower, Pumpkin, Sesame, Chia, Pine nuts, Hazelnuts, Pistachios

    Other Fridge & Pantry goodies: Eggs, French seeded mustard, Mountain bread wraps, Wholemeal Tortillas, Red lentils, Buckwheat groats, Quinoa, Rice noodles, Couscous, Chick peas, Red kidney beans, Oats, Cacao powder, porcini mushrooms, Coconut Milk, Dried apricots, Raisins, Medjool Dates, Almond milk, Shredded Coconut

    Freezer: Frozen peas, Frozen berries, Parmesan Cheese, Chicken, Beef Mince, Salmon, Lamb

    Flours: Brown rice flour, Coconut flour, Almond meal, Wholegrain Spelt flour

    Vegetable stock - Stock Up! You can create a delicious dish with stock, this will always add more depth of flavour to any soup, risotto, casserole or sauce.

    Lastly and most important, fruits and vegetables: Stock up on the colours of the rainbow, as much of a variety as your fridge can stock. Not to mention purchasing the way nature intended, in season fruit and vegetables are full of flavour and also more affordable when purchased in season.

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    28 DAY CHALLENGE RECIPES VS TAKE AWAY & SUPERMARKET SNACKS

    DOMINOS SUPREME PIZZA (4 SLICES ) 2654KJS

    MCDONALDS CLASSIC ANGUS BURGER (1 SERVE) 2600KJS

    GENERIC FISH AND CHIPS (1 FILLET WITH CHIPS) 3318KJS

    CHINESE RESTAURANT SAN CHOY BOW (1 SERVE) 1873KJS TAKEAWAY BUTTER CHICKEN (1 SERVE) 2037KJS TAKE AWAY CHICKEN NUGGETS (1 SERVE) 1467KJS ROAST BEEF & CHEESE SUB (1 SERVE) 1450KJS SARA LEE CHOCOLATE ICE-CREAM (1 SERVE) 1470KJS

    SMITH ORIGINAL POTATO CHIPS(1 SERVE) 1083KJS

    MCDONALDS HOTCAKES WITH BUTTER & SYRUP (1 SERVE) 2760 KJS

    COFFEE CLUB POTATO WEDGES WITH SWEET CHILLI & SOUR CREAM (1 SERVE) 1818 KJS

    KFC CHICKEN SALAD TWISTER (1 SERVE) 1705KJS

    CHINESE TAKEAWAY BEEF IN BLACK BEAN SAUCE (1 SERVE) 2717 KJS

    FRUTTARE COCONUT SMOOTHIE ICY POLE (1 SERVE) 542 KJS PLUS 19.2G SUGAR

    632 CALS622 CALS790 CALS446 CALS485CALS350 CALS347 CALS350 CALS285 CALS

    141 CALS

    660 CALS

    433 CALS

    406 CALS647 CALS

    GOURMET ITALIAN PIZZA (1 PIZZA) 1709KJS

    LETTURGERS BURGERS WITH A TWIST (1 SERVE) 1155KJS

    QUICK AND EASY FISH AND CHIPS (1 FILLET WITH CHIPS) 1323KJS

    CHICKEN SAN CHOY BOW (1 SERVE) 1508KJS

    LOW FAT BUTTER CHICKEN (1 SERVE) 941KJS

    COCONUT CHICKEN NUGGETS (1 SERVE) 1257KJS

    ROAST BEEF WRAP WITH CHUTNEY (1 SERVE) 823KJS

    HOMEMADE CHOCOLATE ICE-CREAM (1 SERVE) 1001KJS

    MICROWAVE SWEET POTATO CHIPS (1 SERVE) 640KJS

    OAT & CINNAMON PANCAKES (1 SERVE) 1214 KJS

    POTATO WEDGES & SWEET CHILLI (1 SERVE) 738KJS

    TANDOORI CHICKEN & MINT SALAD WRAP (1 SERVE) 1218KJS

    SPICY BEEF & BLACK BEAN SALAD (1 SERVE) 1291KJS

    TROPICAL AVO POPS (1 SERVE) 521 KJSPLUS 10.9G SUGAR

    407 CALS275 CALS315 CALS359 CALS224CALS299 CALS197 CALS238 CALS153 CALS

    124 CALS

    289 CALS

    176 CALS

    290 CALS308 CALS

    takeaway mealschallenge recipes VSVS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    VS

    123456789

    10

    11

    12

    13

    14

    321

    4

    5

    6

    7

    8

    9

    1011121314

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    AVOID TAKEAWAY TEMPTATION MEAL BY MEAL

    BREAKFASTl Soak oats or chia seeds overnight in milk, fresh juice and/or grated fruits to create Bircher style muesli or puddings that you can just take out of the fridge, top with some fresh fruit and yoghurt and eat on the go.l Scrambled eggs take no time to cook at all. Use a non-stick fry pan and scramble an egg or two in about 2 minutes. Add to a wholegrain wrap with some baby spinach, avocado, salt and pepper and roll up for a savoury breaky burrito.l Make your own muesli by combining oats, chopped nuts, dried fruits and seeds, and store in an airtight container in the pantry. Serve with milk, yoghurt and sliced fresh fruit, and you have a healthy version of packaged cereal.

    LUNCHl Making lunch the night before will save you loads of time in the morning if you have to go to work or in the middle of day when youre busy.l Use a lunchbox with different compartments that you can add a variety of healthy foods to e.g. veggie sticks, fruit, wholegrain crackers, cheese slices, cooked chicken, salad etc.l Prepare the main parts of recipes, like the Letturger patties or the marinated Tandoori chicken from the October 28 Day Challenge, a few days before you plan to eat them and then you can just assemble everything at lunch time.l Make salads the night before and enjoy for lunch with some pre-ccoked chicken or tinned tuna or salmon. Make a dressing of lemon juice, extra virgin olive oil, salt and pepper and place in a little container so you can just pour over when ready to eat.l Sandwiches and wraps can often go soggy if made too far ahead of time so place all the components in your lunchbox the night before and store in the fridge so you can just quickly assemble when ready to eat.

    If meal prep is really easy then youll be less likely to want to reach for the phone or drive through the local fast food shop to order takeaway. Here are some easy tips to help you avoid takeaway options for every meal of the day:

    DINNERl The main way to avoid takeaway at dinner time, after a long day, is to be pre-pared. If youve already planned what you are going to eat for most of your dinners during the week, then stick to that plan.l Shop for your prepared meal plan and then you have no reason to say I dont have the ingredients to make a healthy meal so Id better order takeaway.l Setting aside time to make meals in bulk and freeze into portions is the ultimate takeaway avoidance method. As pulling something out of the freezer, defrosting and reheating is faster than ordering takeaway. Freeze pasta sauces, soups, stews and curries laid flat in zip lock bags, so you have lots of room to store them in the freezer but also to make defrosting time faster.

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    FROM CHALLENGE FITNESS EXPERT MARISSA NIEVES

    Just like we dont always need to order takeaway meals, you dont always have to do your workouts away from home at a special venue like a gym or specific fitness class. The great news is, walk-ing workouts can be done anywhere anytime and may even be done without leaving the comfort of your home! We often walk on a daily basis without thinking, sometimes thousands of steps per day. Whether you are in and around your home or out and about walking in nature, there are great benefits to simply walking!

    Many people walk to lose weight, maintain a healthy heart, tone muscles, increase metabolism, strengthen immune system, increase energy, stabilise sleep patterns, reduce stress, improve cogni-tive function, increase mood, reduce risk of high blood pressure and cholesterol.

    It is possible to step up your walk into a powerful workout simply by adding dif-ferent elements or changing your routine a little. Try these 5 ways to turn your walk into a workout:

    1CIRCUIT WALKCombine your Healthy Mummy 28 Day Challenge workouts with a love-ly walk in the garden and you have your-self a powerful circuit-walking workout! Walk at a moderate speed for 2-3 min-utes, then stop and perform one exercise from your Healthy Mummy program (i.e. moderate walk 2 mins. overhead jacks 2 mins). Next walk a little faster at a higher speed for 2 minutes, then stop and per-form your next exercise (i.e. high speed walk 2 mins. push ups 2 minutes). Slow down the next circuit to get your breath back and then increase again on the next one. These are super powerful workouts that can help to increase your cardio-vascular capacity and strength in a short period of time.

    2 CHI WALK Chi Walking is based on mindful principles that are applied to your

    5 WAYS TO TURN YOUR WALK INTO A WORKOUT

    daily walk. It is focused on core strength, alignment, awareness and posture and can help with strengthening the crucial core muscles that are weakened during pregnancy. As you walk, focus your energy on your core muscles in the abdomen. Relax through your limbs and walk in a straight line in front of you, each step just ahead of the other. Keep your glide soft and your head up, shoulders in neutral alignment and be mindful of your balance as you move. If you are in your garden, take in the colours of the flowers around you, take deep breaths and feel the wind in your hair. Chi walking is used for reducing stress, relaxing tight muscles, improving circulation, correcting postural imbalances and increasing overall energy or Chi flow through the body.

    3NATURE WALKTaking to different terrain can help to engage muscles you dont usually use, plus it can give you a good dose of nature time which helps to dramatically reduce stress. Many of us have interesting walking trails in our community and often you can even choose one that suits your fitness level. Start with your heels on the

    ground, then roll forward onto one ball and toe, pushing off to propel yourself forward and lengthen your stride. Move your arms forward and back in a swinging motion, so your torso and hips work to help propel your body. Remember to wear walking shoes that will help with ankle stability and workout wear that supports the environment you choose.

    4WATER WALKWater walking is easy on the joints, great for flexibility and is a pow-erful fat burner. It can be done in either shallow or deep water and both walking and jogging are very popular among pool workouts. Enjoy using your home pool for some interesting workout fun or go down to the local pool with your friend or spouse. Move your body by swinging your arms and walking or jogging forward in a straight or curved line. If youre keen to step it up, perform backward running or side steps to increase strength and cardiovascular endurance.

    5 INTERVAL WALKCreating short intervals in your walking routine is a perfect way to improve cardiovascular function, increase strength and endurance and burn more calories. You may like to start at a slower paced slow/moderate walk for 2 minutes, then increase your speed to a moderate/fast paced walk for 2 minutes. Swing your arms to aid balance and propulsion and feel your heart rate rise. If you want to pick up the pace, move your fast paced walk into a slow jog for 2 minutes, then slow to a moderate walk for 2 minutes. Repeat this 10 times and you have created a powerful interval walk workout!

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    5 FAST & FOCUSED TUMMY TAMING TIPSThe October Challenge includes exercise routines with a focus on trimming tummy fat and here Marissa Nieves provides some of her top tips for how you can beat the belly bulge with fitness:

    Finding time to fit in regular exercise can seem daunting with the long list of responsibilities and tasks many Mums have. But fitting in some time to focus on taming your tummy bulge only requires a few minutes everyday with these easy tips:

    Here are 5 fast and focused tummy taming tips:

    1. LISTEN TO YOUR BODY - If you need extra sleep, dont push yourself, listen to what your body needs. We all know sleep is important for a variety of health reasons but it also helps to regulate body fat. Scientific studies have shown that those who sleep less than 5-6 hours per night are more than 35% more likely to gain extra weight than those who sleep longer. If your sleep patterns have you up at night and during the day, try to take a nap during the day or remove stimulus at least an hour before bedtime for a deeper sleep.

    2. STICK TO A ROUTINE, EVEN IF ITS JUST 5 MINUTES - Studies show that people who have routines are more likely to succeed at their goals than those who dont. Whether it is morning or night, successful people have consistency when it comes to their daily activities and they stick to their daily schedule of activities that supports their long term goal. Science shows us that simply working out for between 5-15 minutes can have a huge impact on your mind and body. So dont worry if youre just starting out, every little bit counts!

    3. START WITH THE CORE - When we think of the tummy area, our mind often immediately wanders to the glorious six pack picture on our pinterest board. Although, it seems logical to workout the abdominal area to remove unwanted belly fat, this is a common misconception. Simply training the tummy area with sit ups, bridges and oblique crunches does not often aid the reduction of visceral fat. So, while core conditioning exercises are great for strengthening the deeper core muscles, unfortunately, core exercises do not often remove belly fat on their own. Their are certainly workouts that do support a healthy reduction of belly fat and a combi-nation of resistance and cardiovascular exercises can create the perfect workout to help to reduce stubborn body fat. The Healthy Mummy HIIT workouts are designed to increase

    fat burning potential by offering high intensity workouts coupled with short rest periods

    4. PUMP IT UP - Cardiovascular activity is just as important for fat burning as resistance exercises. Ensure you include exercises that get the heart pumping in your workout. The 28 Day Weight Loss Challenge exercises combine both high intensity and higher resistance exercises along with deep pelvic floor and controlled abdominal exercises. The beauty of these workouts is they are short and sweet and can be performed anywhere, anytime.

    5. CALM YOUR MIND - Many studies are now showing a causal link between stress and belly fat. Cortisol, the fight-flight hormone increases in response to stress in daily life. It is also known for being a culprit in increasing the amount of fat stores in the belly area. Reducing cortisol can be a simple task through the use of stress relieving activities. To help reduce stress, ensure you are getting enough sleep, schedule even a short period of time in your week to do something you love and take some time out in nature or in relaxation/meditation to consciously calm the mind. Even simply taking your workout outdoors will help to reduce stress that may be associated with cortisol and belly fat.

    The October 28 Day Weight Loss Challenge has specialised belly focused exercises which can help to ensure you get the most out of these tummy taming tips in your week! A super easy solution for busy mums who struggle finding the time to work out.

    http://www.losebabyweight.com.au/28-day-signup

  • CALCULATE YOUR WEIGHT LOSS GOAL BASED ON YOUR INFO

    WEEKLY MEAL PLANS WITH OVER 100 RECIPES ADDED MONTHLY

    SHOPPING LIST WITH INGREDIENTS

    MEAL PLAN OPTIONS

    ACCESS TO OVER 3,500 RECIPES

    FREE CLEANSE MEAL PLANS PROVIDED QUARTERLY

    DAILY HIIT AND PILATES EXERCISE PLANS FOR HOME

    WORKOUT VIDEOS FOR DANCE FIT, TABATA, HIIT & LOADS MORE

    NEW MIND.BODY.BREATH GUIDED MEDITATION

    EXERCISE PLANS AND VIDEOS FOR BEGINNER AND ADVANCED LEVELS

    TRACK YOUR CALORIES, ACTIVITY AND WATER INTAKE

    DOWNLOAD FOR IPHONE AND ANDROID HERE

    THE HEALTHY MUMMY 28 DAY WEIGHT LOSS CHALLENGE APPis your fully customisable meal & exercise guide, right in your pocket!

    WEIGHT LOSS CHALLENGEFOR BUSY MUMS

    AVAILABLE

    ON IPHONE &

    ANDROID

    https://itunes.apple.com/au/app/28-day-weight-loss-challenge-the-healthy-mummy/id1065422591?mt=8&inf_contact_key=9ea1598dfb4600292999dd52b669a3e3fbfba7d3b8cc657692723f668c1a6a82&inf_contact_key=f0a63c82d0d3a5f82188c7e9f62f74bcbe46279de5be08ebf83cd8d4a9c62712

  • www.healthymummy.com - click here to join today!

    Healthy Chocolate Granola

    Serves 8Prep Time 10minCook Time 40min

    Ingredients 1 & 1/2 tbsp coconut oil 1 tbsp rice malt syrup 1 & 1/2 cups rolled oats 1/4 cup pumpkin seeds (pepitas), roasted 1/4 cup sunflower seeds 1/4 cup flaxseeds 1/4 cup shredded coconut 1/2 cup blanched almonds, chopped 1/4 cup goji berries 2 tbsp cacao nibs 1 tsp cinnamon 2 tsp cacao/cocoa powder 2 cups reduced-fat milk of choice

    Method

    Preheat oven to 200C

    Heat coconut oil to liquid form in a saucepan, remove from heat and add rice malt syrup.

    Combine all dry ingredients together in a large bowl. Pour rice malt syrup and coconut oil mixture over dry ingredients and mix until well combined.

    Spread entire mixture onto a large, lined baking tray. Bake for 30-40 minutes, stirring often, until mixture is golden.

    Allow to cool completely before placing in an airtight container to store.

    Serve 1/3 cup of granola with 1/4 cup of milk.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1117/Cals 266Protein 8.1gTotal fat 16.2gSat fat 4.9g

    Carbs 24.7gTotal sugar 5.5gFree sugar 1.8gFibre 5.5g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Ultimate Bean Nachos

    Serves 4Prep Time 10minCook Time 5min

    Ingredients 4 wholemeal Mountain Bread wraps cooking oil spray 1/3 cup reduced-fat cheddar cheese, grated 140g tinned red kidney beans 1 tbsp tomato paste 1 tbsp water 1 medium avocado 4 spring onions, chopped 1 red capsicum, finely chopped 2 tomatoes, chopped 2 tsp lemon juice 1/3 cup reduced-fat Greek natural yoghurt 1/3 cup fresh coriander, chopped

    Method

    Cut the Mountain Bread wraps into half, then quarters, then into triangular pieces, spray with cooking oil and place under griller for 30 seconds per side, until crisp and golden.

    Drain, rinse and mash the beans and place in a saucepan over medium heat with the tomato paste and water. Stir to combine, then cover and keep warm (add a little extra water if the mixture is too thick).

    In a bowl, mash the avocado, stir through the tomatoes, spring onion, capsicum and lemon juice.

    Top Mountain Bread chips with beans, the avocado mixture, coriander, cheese and yoghurt to serve.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1743/Cals 415Protein 19.5gTotal fat 17.2gSat fat 7.2g

    Carbs 47.5gTotal sugar 6gFree sugar 0.0gFibre 10.4g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Satay Tacos

    Serves 4Prep Time 5minCook Time 10min

    Ingredients cooking oil spray 1 red capsicum, chopped 4 stalks celery, thinly sliced 400g chicken breast fillets 2 tbsp peanut butter 1 tbsp sweet chilli sauce 2 tsp soy sauce, salt reduced 12 hard taco shells 4 cups mixed lettuce leaves 1/3 cup fresh coriander, chopped

    Method

    Spray a saucepan with oil and place over a low heat. Add capsicum and celery and cook until softened. Dice chicken and add to the pan. Cook for another 4-5 minutes until browned and almost cooked through.

    Stir through peanut butter, chilli sauce and soy sauce. Cook for another 2 minutes until well combined and chicken is cooked through.

    Heat the taco shells according to packet directions. Divide salad leaves between taco shells and top with satay chicken mix and garnish with coriander leaves to serve.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    Cals 328/ KJ 1373Protein 27.9gFibre 4.1gTotal fat 13.6g

    Sat fat 4.1gCarbs 21.4gTotal sugar 3.7gFree sugar 1.8g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Homemade Butter Chicken

    Serves 4Prep Time 5minCook Time 20min

    Ingredients 360g chicken breast fillets 1 tbsp extra virgin olive oil 2 tsp garam masala 2 tsp sweet paprika 2 tsp fresh ginger, grated 2 cups mushrooms, quartered 2 small sweet potatoes, peeled and diced 2/3 cup water 400ml tomato passata 1 tbsp rice malt syrup 1 cup reduced-fat Greek natural yoghurt 4 cups baby spinach 1/2 lemon

    Method

    Cube chicken breast. Heat pan over medium heat and add oil. Add the sweet potato and stir fry for 10-15 minutes.

    Add garam masala, sweet paprika and ginger and stir to coat potato.

    Add chicken breast and mushrooms and stir again.

    Reduce heat to low, add passata, water and rice malt syrup and simmer for 7-8 minutes until the chicken is cooked and sweet potato is tender.

    Remove from heat, cool slightly and stir through yoghurt.

    Serve with baby spinach and a wedge of lemon.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1751/Cals 417Protein 38.7gTotal fat 11.5gSat fat 2.5g

    Carbs 44.5gTotal sugar 20.9gFree sugar 0.0gFibre 7.8g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Thai Fish Cakes

    Serves 6Prep Time 10minCook Time 25min

    Ingredients 600g white fish fillet of choice 1/4 cup brown rice flour 1 small sweet potato, grated 1/2 cup fresh mint leaves 3/4 cup fresh coriander 2 spring onions, finely sliced 1 tsp fresh ginger, grated 1/4 tsp dried chilli flakes 1 free-range egg salt pepper 1 tsp lime juice 1 tsp fish sauce 1/4 cup black or white sesame seeds 1 tbsp coconut oil, melted 3 cups bean sprouts 12 leaves iceberg lettuce

    Method

    Preheat oven to 220C.

    Chop fish and place in a food processor with rice flour, sweet potato, mint, coriander, spring onions, ginger, chilli flakes, egg, some salt and pepper, lime juice and fish sauce. Pulse until the mixture is well combined.

    Shape mix into 12 palm size patties and place on lined baking tray.

    Melt coconut oil and brush each patty with some oil, then sprinkle some sesame seeds on top of each one.

    Place patties in the preheated oven for 15-20 minutes, or until golden.

    Place a few bean sprouts in each lettuce leaf then top with a fish cake and some coriander leaves to serve. 2 lettuce wrapped fish cakes makes one serve.

    Leftover fish cakes can be frozen by portion and defrosted the night before serving and reheated in a hot oven for 5 minutes.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1743/Cals 415Protein 19.5gTotal fat 17.2gSat fat 7.2g

    Carbs 47.5gTotal sugar 6gFree sugar 0.0gFibre 10.4g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Satay Fried Rice with Egg

    Serves 4Prep Time 10minCook Time 35min

    Ingredients 1 cup brown rice, uncooked cooking oil spray 1/3 cup water 2 tsp soy sauce, salt reduced 2 spring onions 2 medium carrots 1 cup frozen peas 1/3 cup peanut butter 2 tsp sesame oil 4 free-range eggs, whisked 4 cups rocket lettuce

    Method

    Cook the rice according to packet instructions.

    Combine peanut butter, water and soy sauce, stir until smooth and set aside. Peel and dice carrots and slice spring onions.

    Heat a pan over medium heat and spray with cooking spray. Add carrots to pan with a tablespoon of water and stir-fry for 5 minutes until just tender.

    Add peas and spring onion and toss to combine. Add rice and stir-fry for a minute until warm. Add peanut butter mixture and stir to coat rice and veggies.

    Push rice mixture to one side of the pan and add sesame oil to the other side. Crack eggs into oil and scramble lightly then fold through rice.

    Divide between four bowls and serve with rocket.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1743/Cals 415Protein 19.5gTotal fat 17.2gSat fat 7.2g

    Carbs 47.5gTotal sugar 6gFree sugar 0.0gFibre 10.4g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Quick Chicken Laksa

    Serves 4Prep Time 10minCook Time 10min

    Ingredients 600g chicken breast fillets 4 small head of bok choy cooking oil spray 1/3 cup laksa paste, store-bought 5 cups liquid chicken stock, salt reduced 120g coconut cream

    Method

    Cut chicken into thick strips. Trim and chop bok choy.

    Heat a saucepan over medium-high heat and lightly spray with cooking oil spray. Add laksa paste and cook for a minute or so, then add stock. Bring to the boil.

    Add chicken and simmer for 5 minutes until cooked through. Add coconut cream and bok choy. Simmer for a few more minutes to cook the bok choy, then serve.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1636/Cals 390Protein 38gTotal fat 23gSat fat 9g

    Carbs 6gTotal sugar 3gFree sugar 0.0gFibre4g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Loaded Sweet Potato Fries

    Serves 4Prep Time 5minCook Time 30min

    Ingredients 4 small sweet potatoes 2 tbsp extra virgin olive oil 200g tinned kidney beans 1 red onion, diced 1/3 cup reduced-fat cheddar cheese, grated 2 medium avocadoes, diced 1/3 cup fresh coriander, chopped

    Method

    Preheat oven to 180C. Line a baking tray with baking paper.

    Cut sweet potatoes into wide chip shapes. Coat with half the olive oil and spread over prepared tray. Bake for 25-30 minutes or until roasted and tender, turning half way through cooking.

    While sweet potatoes are cooking, rinse and drain the kidney beans. Heat remaining oil in a frying pan over medium high heat and add the beans and red onion. Cook for 2-3 minutes or until onion is tender.

    When sweet potato fries are ready remove from oven and divide evenly between four ovenproof serving bowls. Top with bean and onion mix and grated cheese. Return to oven for 4-5 minutes or until cheese has melted.

    Top with chopped avocado and coriander to serve.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1670/Cals 397Protein 16.5gTotal fat 22.7gSat fat 5g

    Carbs 29gTotal sugar 10.5gFree sugar 0.0gFibre 7.5g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Beef Burgers

    Serves 4Prep Time 10minCook Time 10min

    Ingredients 300g lean beef mince salt pepper cooking oil spray 1/2 brown onion, diced 2 tsp dried Italian herbs 4 wholegrain rolls 2 cups mixed lettuce leaves 1 medium carrot, grated 2 tomatoes, sliced 1 tbsp Dijon mustard 1 tbsp tomato chutney

    Method

    Season mince with salt and pepper and then combine with grated carrot, diced onion and dried herbs. Form into four burger patties.

    Lightly spray a non-stick fry pan with cooking oil spray over medium-high heat. Cook the burger patties on both sides for 5 10 minutes in total, or until cooked to your liking.

    Halve the bread rolls and lightly toast under the griller. Place lettuce and sliced tomato on one half of each roll. Top with a cooked burger patty, some mustard, chutney and other half of bun to serve.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1333/Cals 317Protein 26gTotal fat 10gSat fat 4g

    Carbs 28gTotal sugar 7.3gFree sugar 0.4gFibre 5g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Spinach Pesto and Chicken Pizza

    Serves 4Prep Time 10minCook Time 15min

    Ingredients 1 cup baby spinach 1 cup fresh basil leaves 1/3 cup pine nuts 2 tbsp extra virgin olive oil salt pepper 200g chicken breast fillets cooking oil spray 4 small wholemeal pita breads 2/3 cup corn kernels, fresh or tinned 1/2 red onion, sliced 2/3 cup reduced-fat mozzarella cheese, grated 4 cups rocket lettuce 1/3 cup lemon juice

    Method

    Place the baby spinach, basil leaves, pine nuts and oil in a blender. Season with salt and pepper and blitz to combine well.

    Lightly spray a frying pan with cooking oil. Season chicken with salt and pepper and cook in the pan for 3-4 minutes each side or until cooked through. Remove from the pan, allow to cool, then slice.

    Preheat the oven to 200C and line two trays with baking paper. Spread the spinach pesto over each pita bread. Top with some sliced chicken, corn kernels, red onion and sprinkle over grated mozzarella.

    Place on the prepared trays and bake in the oven for 10 minutes or until the cheese has melted and is golden.

    Dress the rocket leaves with the lemon juice and serve on the side with pizzas.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1970/Cals 469Protein 31.5gTotal fat 28.5gSat fat 6.4g

    Carbs 19.9gTotal sugar 3.1gFree sugar 0.0gFibre 4.7g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Banana Split

    Serves 1Prep Time 8minCook Time 2min

    Ingredients 1/2 small banana 1/4 cup reduced-fat ricotta cheese 1/4 tsp vanilla extract 2 tsp peanut butter 2 squares dark chocolate (70%)

    Method

    Halve the banana lengthways.

    In a bowl, combine ricotta and vanilla.

    Place banana lengths on top of ricotta mixture.

    Melt chocolate and peanut butter separately in the microwave then drizzle over the top of the banana to serve.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 1002/Cals 239Protein 10gTotal fat 14gSat fat 3g

    Carbs 19gTotal sugar 17gFree sugar 1gFibre 3g

    http://www.losebabyweight.com.au/28-day-signup

  • www.healthymummy.com - click here to join today!

    Berry Pistachio Semifreddo

    Serves 6Prep Time 10min - requires overnight preparation

    Ingredients 2 & cups vanilla yoghurt e.g. Jalna or 5AM 2 cups mixed berries, fresh or frozen 2/3 cup pistachios, unsalted, chopped

    Method

    Grease a 6cm deep, 19cm x 9cm (small) loaf tin and line with baking paper, allow an overhang on both sides of tin.

    In a bowl gently fold all ingredients together.

    Pour mixture into prepared tin, cover with excess baking paper and a layer of foil and freeze overnight or until firm.

    When ready to serve, stand at room temperature for 5 minutes then turn out onto a plate and slice into 6 pieces.

    Top with extra berries if you like and serve. 1 piece is 1 serve.

    You could also freeze this in individual portions e.g. in silicon muffin moulds.

    Keeps in the freezer for up to 1 month.

    RECIPES

    note: Free sugars* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occuring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrents such as vitamins, minerals and fibre in substantial amounts.

    KJs 647/Cals 154Protein 7.5gTotal fat 4.6gSat fat 1.4g

    Carbs 19.5gTotal sugar 15.2gFree sugar 7gFibre 2.5g

    http://www.losebabyweight.com.au/28-day-signup

  • CICILY LOST 53kg

    Cicilys transformation is incredible and so inspiring! Cicily just doesnt quit, and says 2018 is her year!!

    THE 28 DAY WEIGHT LOSS CHALLENGE

    MUMS LOSE 4-6kg EVERY MONTH ON

    NOW IM FEELING SO HAPPY IN MYSELF, FULL OF ENERGY, MY CONFIDENCE IS BACK AND EXCELLING. I FEEL LIKE I CAN FINALLY BE MYSELF.

    JOIN THE 28 DAY WEIGHT LOSS CHALLENGE HERE

    https://secure.healthymummy.com/28-day-challenge-signup-2017/?utm_source=ai276.infusionsoft.com&utm_medium=Sampler&utm_term=bumpersampler

  • ASH LOST

    25KGSONCE YOU BEGIN YOULL NEVER WANT TO STOP, THE FOOD IS JUST THAT GOOD. THE HEALTHY MUMMY HELPED ME FIND MY HAPPINESS AGAIN.

    JOIN THE 28 DAY WEIGHT LOSS CHALLENGE HERE

    Ash has completely transformed her body with the help of the 28 day Weight Loss Challenge, and is a true inspiration.

    THE 28 DAY WEIGHT LOSS CHALLENGE

    MUMS LOSE 4-6KG EVERY MONTH ON THE

    https://secure.healthymummy.com/28-day-challenge-signup-2017/?utm_source=ai276.infusionsoft.com&utm_medium=Sampler&utm_term=bumpersampler

  • www.healthymummy.com - click here to join today!

    NO ADDED FRUCTOSE HIGH IN FIBRENO ARTIFICIAL INGREDIENTSBREASTFEEDING FRIENDLY

    NO CAFFEINENO ACCELERANTSWHEAT & DAIRY FREE96% SUGAR FREE

    9/10 MUMS say they got better results

    when they used the

    SMOOTHIES whilst completing the

    28 DAY WEIGHT LOSS CHALLENGE

    THE HEALTHY MUMMY SMOOTHIE- CLICK TO BUY!

    NOW IN 11 AMAZING FLAVOURS

    http://www.losebabyweight.com.au/28-day-signuphttps://secure.healthymummy.com/product-category/smoothies/?_ga=2.184348768.731975297.1519947198-1861013006.1492988824