Our FIT members have been loving NOURISHMENT, our 28-day meal plan we put together with Andrea Love, one of Australia’s top nutritionists. The easy-to-follow recipes, daily and weekly shopping lists and the protein focused meals have been a big hit and we wanted to share another one of the amazing dinner recipes Andrea put together. This one is a creamy mustard chicken with green beans but if you want to see the entire meal plan JOIN FIT today and you’ll get access to the entire ebook! So, let’s dive in.

We know how hard it is to plan ahead which is why we’ve partnered with Andrea Love, one of Australia’s top nutritionists, to bring you NOURISHMENT. You’ll find easy-to-follow recipes, daily and weekly shopping lists and our 28-day meal plan.

Experience just one of the many dinner options and join FIT today to get access to the entire 28-day meal plan!

For any fitness enthusiast ensuring you’re getting the right amount of protein in your diet is essential. This protein pancake recipe is a great go-to for a breakfast that’s full of fibre, complex carbs and of course protein.

METHOD

1. PREHEAT OVEN TO 180’C. 

2. OVER MED HEAT, SAUTÉ THE ONION AND 5 GARLIC CLOVES IN 2TBS OLIVE OIL TILL GOLDEN AND SOFT, NOT BURNT. SEASON AND ALLOW TO COOL. 

3. IN A LARGE BOWL, COVER THE SILVER BEET LEAVES IN 1-2 KETTLE FULLS OF BOILING WATER. 

4. AFTER 3MINS, STRAIN AWAY ALL THE WATER AND TWIST SQUEEZE THE LEAVES IN A TEA TOWEL OR NAPKIN TO REMOVE AS MUCH EXCESS WATER AS POSSIBLE. 

5. ROLL THE LEAVES TOGETHER AND FINELY SLICE. 

6. MEDIUM/ROUGH CHOP THE 4 CUPS OF HERBS.

7. THOROUGHLY COMBINE THE SILVERBEET, SAUTÉED ONION AND GARLIC, RICOTTA, GOATS CURD, PARMESAN, LEMON ZEST AND JUICE IN THE LARGE BLANCHING BOWL, THIS IS BEST DONE WITH YOUR HANDS. SEASON WELL. 

8. COMBINE THE PASSATA, GARLIC AND REMAINING OLIVE OIL. 

9. IN A LARGE BAKING DISH, LAYER AS FOLLOWS:

ALLOW STEAK TO COME TO ROOM TEMP, DRIZZLE WITH OIL AND SALT GENEROUSLY.

COOK OVER MED-HIGH HEAT IN A FRYING PAN FOR 4MINS A SIDE (FOR MEDIUM RARE) AND SET ASIDE TO REST FOR 4 MINS IN A WARM PLACE.

IN THE SAME PAN OVER MEDIUM HEAT, BROWN THE MUSHROOMS IN OIL UNTIL GOLDEN. 

DEGLAZE THE PAN WITH RED WINE AND SIMMER TO REDUCE. ADD THE BUTTER AND FLOUR AND STIR WELL TO FORM A SMOOTH PASTE. 

ADD THE PEPPER AND BEEF STOCK AND CONTINUE TO STIR UNTIL SMOOTH. ADD WATER IF NEEDED TO THIN THE SAUCE. 

TOSS AND SET ASIDE MUSHY MIX FOR AT LEAST 20 MINS. THEY SHOULD BE SOFTENED.
LAYER LIKE THIS:
OPEN ROLL, REMOVE DOUGHY BREAD.
SMEAR OF PASSATA
ARTICHOKES
HAM IN FOLDS
MUSHIES
A COUPLE SLICES PROVOLONE CHEESE
ROCKET
MAYO
CHILLI

1. TOSS THE FISH IN THE PANKO CRUMBS AND FRY TILL GOLDEN IN BATCHES.

2. COOKING IS ESSENTIALLY DONE. EXCEPT FOR CHARRING THE CORN ON THE BBQ. YOU CAN CHEAT HERE AND BOIL OR CRACK A CAN BUT THE BURNT BITS DO REALLY TASTE GREAT. JUST PEEL THEM BACK, OIL UP AND PUT OVER FLAME. FORGET, RUN OUT, ROTATE. SIMPLE. (A GOOD TIME TO THROW THE SOFT TACOS ON THE SIDE OF THE GRILL IN FOIL TOO!)

3. MIX THE CUT KERNELS WITH THE BEANS. LIME JUICE, PECORINO AND OIL. S&P TO TASTE.

4. BLITZ THE GUAC SAUCE INGREDIENTS IN SOMETHING FAST AND FURIOUS. IT'S A TRULY DELICIOUS CONDIMENT.

5. ALL THAT'S LEFT NOW IS ASSEMBLY… I STILL CAN'T BARE THEM TO STUFF UP THE FIRST ONE, SO I USUALLY MAKE IT… THEN THEY’RE ON THEIR OWN! IT’S ALL YOU CAN DO TO SHOW THEM A GOOD LIFE. MY ELDEST SON HATES, SPICY STUFF, AVO AND SOUR CREAM. HE ATE THE ONE I MADE WITH EVERYTHING AND LOVED IT. #PARENTHOOD

NB. YOU COULD POTENTIALLY PREP ALL OF THIS THE NIGHT BEFORE AND JUST BLITZ THE GUAC, DRESS THE SALSA AND FRY THE FISH BEFORE EATING.

1. COMBINE THE TOMATO PASTE, HARISSA, VINEGAR, OIL, GARLIC CLOVES AND ROSEMARY IN A SMALL FOOD PROCESSOR AND BLEND UNTIL SMOOTH.

2. POUR MARINADE OVER LAMB AND MASSAGE WELL.

3. MARINATE LAMB FOR 1 HR OR OVERNIGHT.

4. PREHEAT OVEN TO 200ºC AND BAKE LAMB FOR 25MINUTES FOR MEDIUM-RARE (INTERNAL TEMP 60ºC).

5. REST FOR 10 MINUTES.

6. SLICE THINLY AND SERVE FAMILY STYLE.

SALAD ASSEMBLY CAN HAPPEN AT THE LAST MINUTE, BUT THE PREP CAN HAPPEN THE DAY BEFORE IF ALL STORED CORRECTLY. PRAWNS IN A SEALED TUPPERWARE CONTAINER, NO ICE. GREEN MANGO, WOMBOK CABBAGE, CUCUMBER AND HERBS STORED IN SEPARATE CONTAINERS WITH DAMP PAPER TOWEL AND A TIGHT FITTING LID ON TOP.

USING A SMALL FOOD PROCESSOR/BLENDER, COMBINE ALL DRESSING INGREDIENTS AND PUREE TIL CHUNKY BUT CONSISTENT. YOU CAN OMIT THE CHILLI FOR A FAMILY FRIENDLY VERSION, AND REPLACE THE FISH SAUCE WITH 1TBSP OF LIGHT SOY FOR A VEGETARIAN OPTION.

THIS IS A FAVOURITE SUMMER TIME SPAGHETTI DISH. IT USES ALREADY COOKED SEAFOOD THAT IS GENTLY WARMED IN A SPICY TANGY HERBY WHITE WINE & TOMATO SAUCE. YOU CAN CHOOSE YOUR FAVOURITE CRUSTACEAN OR EVEN SWITCH IT OUT FOR CLAMS, LETTING IT SIMMER TILL THEY POP. IT’S QUITE A SIMPLE DISH BUT VERY IMPRESSIVE. THE CRUSTY BREAD HELPS WITH THE POST PASTA SAUCE MOP UP. 

Most people tell me they find tofu quite boring and bland, and in truth, it is. It’s very far from a flavour explosion on it’s own. Tofu is very much a carrier for flavours. Use it alongside a gravy or salad dressing or within a curry, and it really shines.

Pan frying firm tofu is a must for me. It gives it that added crunchy texture, but it’s something you don’t have to do if you’d prefer not too. For this tofu chickpea curry, you do need to use firm or hard tofu. Soft or silken varieties simply will not work. If you’re the type of person that is skeptical of this soy-based protein source, I would recommend firm tofu as your place to start. Particularly with this recipe as the saucy curry gravy gives something for the tofu to absorb.

Snack foods will either make or break your healthy eating ambitions. Snacking is a natural part of life, but unhealthy snacking doesn’t have to be. By giving your snack times a little forethought and preparation, you can actually make them an opportunity to add nutrient dense calories to your system that improve your health. Here are 6 healthy snack recipes that will add a sumptuous healthy delight to your day and that you can prepare in just a few minutes. 

Fish burgers are so simple and easy to make, but incredibly moreish. I love burgers and these are more on the lighter side, served with fresh lettuce in a brioche bun.

Like many southeast Asian dishes, the combination of sweet, tangy, spicy and salty works well as a dressing to liven up your vegetables. This recipe can also be made in advance, just reserve the dressing and toss it through before you plan on serving.

Beef short ribs are a great, affordable cut of meat. The trick is, they require a longer, slower cook. So if you have time on your hands then you’ll find ribs the perfect ingredient. Alternatively, you could make chuck steak work for your too, but if you can find ribs, make them your first choice.

The spinach and ricotta combination is an age old favourite; combine it with any type of crunchy pastry and you’ve got a winner. The addition of artichoke adds another texture to the pie, as well as the crunch of the pine nuts. This pie is encased in a thin, crackly filo pastry – a very forgiving ingredient that brings about that rustic feel to any dish it graces.

To make pickled onions, whisk together first four ingredients in a bowl. Pour over sliced red onions and leave for minimum one hour. You can place onions and liquid in a sterilised jar and into the fridge if you are pickling for more than an hour.

Preheat oven to 180°C. Line an oven tray with baking paper. Scoop out the seeds of your pumpkin. Leave skin on. Cut into one centimetre slices and place on prepared tray. Drizzle with olive oil and salt and toss to coat. Roast for 40 minutes until soft. Once cooked, remove and set aside to cool.

Meanwhile, place pistachios into a dry fry pan over a medium to high heat. Toast for five minutes until fragrant. Set aside to cool before roughly chopping.

To make the dressing: whisk all ingredients in a bowl. Add water slowly, whisking in between each addition until dressing reaches a pourable consistency.

To assemble salad: in a large bowl (or four individual plates), layer baby spinach with roasted and cooled pumpkin, chickpeas, chopped pistachios, crumbled feta and pickled onions. Drizzle with tahini dressing and serve immediately.

Sandwiches are great, they hold all the delicious things in between two slices of bread, and for something a little wild, a crunchy bread roll or chewy bagel. Make the filling to this bagel a day in advance and load up your bagel the morning of. Happy lunching.

Everyone loves a Parmi and this roast eggplant version is so simple, a little lighter & doesn’t doesn’t disappoint.

Delicious, versatile & a nutritional powerhouse. If you’re not already cooking with fennel, you absolutely should be. The whole thing is edible - bulb, stalks & fonds - shaved raw, sautéed, roasted, pickled, braised, soups, pasta, with fish, seafood, or any meat. When slow cooked and served in this Fennel, Potato & Leek Gratin, It’s flavour is transformed and it becomes meaty, caramelised & sweet.