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Jul 05

No Bake Workout Bar

Posted by Crossfit Maroochydore

No-Bake Workout Bars

Yields: 12 bars | Serving size: 1 bar | Calories: 333 | Total Fat: 18 g | Saturated Fats: 6 g | Trans Fats: 0 g | Cholesterol: 1 mg | Sodium: 14 mg | Carbohydrates: 37 g | Dietary fiber: 5 g | Sugars: 19 g | Protein: 14 g | SmartPoints: 13 |

Ingredients

  • 2 cups rolled oats
  • 1/2 cup protein powder (Clean Protein Powder was used in this recipe)
  • 1/2 cup mini chocolate chips (Enjoy Life was used in this recipe)
  • 1/2 cup chia seeds or ground flax seeds
  • 1/2 cup raisins
  • 1 cup natural peanut butter
  • 1/2 cup lite coconut milk, (more or less as needed to reach desired consistency)
  • 1/4 cup honey (raw honey if possible)

Directions

In a blender, pulse 1 1/2 cups of the oats until a flour like consistency. In a large bowl, toss to combine oat flour, remaining 1/2 cup oats, protein powder, chocolate chips, chia or flax seeds, and raisins.

Stir together in a medium bowl the coconut milk, peanut butter, and honey. Pour peanut butter mixture over oat mixture and stir until thoroughly incorporated.

Spread mixture into a 9 x 9-Inch square pan or an 11 x 7-inch pan. Press mixture down and cover with a lid or foil and refrigerate overnight, or until they harden some. Slice into 12 bars and keep stored in the refrigerator.

Recipe courtesy of Ms Skinny 

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Jun 01

Winter Warmer Protein Shake Recipe

Posted by Crossfit Maroochydore

Caramel Apple Pie Protein Shake

Ingredients
  • 1/2 cupFat free cottage cheese [1]
  • 1Scoop vanilla protein powder [2]
  • 1/2 cupApple chopped fine, or 1/2 cup applesauce
  • 1/2 tspCaramel extract (or 2 tbs sugar free butterscotch pudding mix)
  • 1/2 tspApple or pumpkin pie spice
  • DashCinnamon
  • 5-10Ice cubes (Depending on how thick you like it, use less for a thinner consistency)
  • 1/2-1 cupWater (Alter this according to desired consistency)
  • 2-3 pktsStevia (or 1/4 tsp sweetener of choice
  • Optional:1/2 tsp xanthan gum 3, 1/2 tsp butter extract

Method

Estimate time is 5minute to make this recipe -

1

Put everything into a blender and blend until creamy consistency is reached! Top with light whipped cream and a dash of cinnamon if desired, and Enjoy!

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Apr 27

Winter Warmer Slow Cooker Recipe

Posted by Crossfit Maroochydore

SLOW COOKER WINTER VEGETABLE SOUP WITH SPLIT RED LENTILS

RECIPE COURTESY OF WWW.ABEAUTIFULPLATE.COM


INGREDIENTS:
  • 2 tablespoons extra virgin olive oil
  • 1 large yellow onion, diced
  • 3 celery stalks, diced
  • 3 medium carrots, trimmed, peeled, and diced
  • 2 medium zucchini, ends trimmed and chopped into 3/4-inch chunks
  • 3 Yukon gold potatoes, scrubbed and chopped into 3/4-inch cubes
  • 3/4 cup split red lentils
  • 1 cup canned chopped tomatoes (with their juices)
  • 2 pieces of parmigiano-reggiano rind
  • 2 dried bay leaves
  • 3-4 sprigs of fresh thyme
  • 5 cups chicken stock
  • 1 teaspoon kosher sea salt, plus more
  • freshly ground black pepper
  • 2-3 cups finely sliced savoy cabbage, reserved for later
  • extra virgin olive oil, for drizzling
  • freshly chopped flat-leaf parsley (or basil), for garnishing
  • freshly grated parmigiano-reggiano cheese, for garnishing

DIRECTIONS:

  1. If you own a stovetop-safe slow cooker insert: Heat the olive oil in the insert over medium heat on the stove. Add the onion and celery and saute until tender, 5 to 7 minutes, before transferring to the slow cooker and continuing with the instructions below.
  2. If you do not own a slow cooker with a stovetop-safe insert (or wish to skip step one): Place the insert on the slow-cooker base (this recipe will fit a 4-quart capacity slow cooker). Add the olive oil, onion, celery, carrot, zucchini, potatoes, split red lentils, chopped tomatoes, parmigiano rind, bay leaves, thyme, chicken stock, kosher salt, and black pepper. Stir together. Cook on high heat for 4-6 hours, or until the red lentils are tender (or alternatively, cook on low heat for 8-10 hours).
  3. In the last hour of cook time (or 2 hours, if you are cooking over low heat), add the thinly sliced cabbage. Remove and discard the dried bay leaves and any tough thyme sprigs. Adjust the seasoning to taste salt and pepper - you will most likely need to be liberal on the salt for this soup!
  4. Serve the soup and top each serving with a drizzle of extra virgin olive oil, a sprinkling of freshly chopped parsley, and freshly grated parmigiano-reggiano.

TIPS FOR SUCCESS:

  • Older lentils tend to dry out and might take significantly longer to cook.
  • Try to find a bag at the grocery store or choose them from a bulk bin that gets refreshed often (i.e. not the bag of lentils that has been sitting in your convenience store for three years on the top shelf).

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Apr 04

Autumn Glow Salad with Lemon Dressing

Posted by Crossfit Maroochydore

For the Salad
  • 1 cup freekeh or other grain (quinoa, bulgur, etc.)
  • 1 head cauliflower
  • 2 sweet potatoes
  • 1 tablespoon olive oil
  • a sprinkle of dried spices that you like, or a few sprigs of thyme, rosemary, etc.
  • 1 large apple
For the Lemon Dressing
  • 1 bunch parsley (about 1 cup), minced
  • 1 small clove garlic, minced
  • ⅔ cup olive oil
  • juice of one lemon (more to taste)
  • 1 teaspoon agave (optional)
  • ½ teaspoon salt
  • pepper to taste

INSTRUCTIONS
  1. Rinse the grains and place in a rice cooker with the appropriate amount of broth or water (refer to package directions - it depends on the grain). Set on the white rice setting and prep the other stuff while it cooks.
  2. Preheat the oven to 425 degrees. Chop the cauliflower into small florets. Peel and chop the sweet potatoes. Place on a baking sheet and drizzle with oil. Sprinkle with salt and pepper and add a few sprigs of thyme or other dried spices if you have some that you like. Roast for 20 minutes, stir, and roast for another 10-15 minutes. When they are golden brown and soft, remove from oven and set aside.
  3. While the veggies are roasting, combine all dressing ingredients in a jar with a tight lid and shake to combine. Chop the apple and set aside.
  4. When the grains and vegetables are done, toss everything together. This can be done when everything is hot or when it's cooled, although the texture will be different (heavier) when hot. Store leftovers separately (salad and dressing) if possible.
NOTES
Serves 6 as a meal or 8-10 as a side.

If you want some crunch, add a few handfuls of chopped nuts like cashews or pecans.

Nutrition facts are for 6 servings.


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Mar 07

Healthy Easter eggs

Posted by Crossfit Maroochydore

Brown rice crispy treat easter eggs
 
Makes 18 Easter Eggs
Author: 
Recipe type: Dessert
Cuisine: Vegan
Serves: 18
Ingredients
  • ⅔ cup brown rice syrup
  • ¼ cup all-natural creamy peanut butter
  • 1 tablespoon coconut oil
  • ½ teaspoon vanilla extract
  • 4 cups crispy brown rice cereal
  • all-natural cooking spray
  • ½ cup enjoy life dark chocolate chips
  • naturally dyed sprinkles
Instructions


  1. Line a baking sheet with parchment paper and set aside.
  2. In a medium sauce pan over very low heat, melt together brown rice syrup, peanut butter, coconut oil and vanilla extract until creamy and pourable.
  3. In a large bowl add brown rice cereal and pour in brown rice and peanut butter mixture. Stir until well combined.
  4. Spray a small plastic easter egg with all-natural cooking spray. Scoop mixture into easter egg and close firmly, molding rice crispy treats into an egg shape. Place on parchment paper and store in a cool area to harden. Let set for at least an hour.
  5. Once eggs are hardened, melt chocolate in a double boiler. Dip rice crispy eggs into chocolate and return to parchment paper. Add sprinkles and let chocolate set.
  6. Enjoy!

Recipe courtesy of 
http://www.beginwithinnutrition.com/
Nutrition Information
Serving size: 1 egg Calories: 115 Fat: 5 Carbohydrates: 17 Sugar: 9 Fiber: 1 Protein: 2

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Jan 05

Watermelon & Lime Sorbet Summer Recipe

Posted by Crossfit Maroochydore

1 cup water
1/2 to 1 cup sugar (depending on personal preference and watermelon sweetness)
8 cups cubed fresh watermelon
1/3 cup lime juice

Place water and sugar in a saucepan over medium heat. Bring to a boil and cook until sugar is completely dissolved to create a syrup. Remove from heat and allow to cool.

In a food processor or blender, mix together watermelon cubes, syrup and lime juice. Blend until smooth. Add to an ice cream machine and freeze according to manufacturer’s directions. Serve immediately as soft serve sorbet or freeze in an airtight container and remove a few minutes prior to serving to let soften for scooping.


Makes 8-10 servings.
Recipe courtesy of www.foodformyfamily.com/recipes

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Sep 02

Slow Cooked Shredded Chicken - easy recipe for all

Posted by Crossfit Maroochydore

I know some of you struggle for lunch ideas. On the weekend I tried something a but different with cooking chicken breast, every time I grill chicken breast and reheat it, the chicken always ends up so dry. So I threw 4 chicken breasts in the slow cooker and shredded it afterward, problem solved we have been having it with Roast Sweet Potato for luch and it hasnt been dry when we reheat it.
In the slow cooker,
4 Chicken Breasts about 1.3kg
2 Cups of Chicken Broth (Good Liquid Chicken Stock is the same thing.)
Any Spices you want, I used Smoked Paprika, Fresh Garlic, Basil and Coriander, Sea Salt and Pepper.
Cooked it on Low for 8 hours, Then Pulled the Chicken apart using two forks.
I just baked the sweet Potato in the over for about 30 mins, using olive oil and sprinkled with Paprika, you could Mash them too if you want.
then for lunch Ive just thrown Sweet Potato on a plate with some of the Chicken and Boom a great healthy lunch. 
Just though Id share as it was super easy to make and I always get asked for simple meal prep/lunch ideas!

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Aug 25

TSN Recipes - DELICIOUS WINTER RECOVERY RICE PUDDING

Posted by Crossfit Maroochydore

Try this delicious winter recovery rice pudding using TSN's protein of any variety. Perfect for the colder mornings to kick-start the day, improve recovery and satisfy those taste buds. Visit here to purchase great supplements!

Ingredients

  •  ½ tbsp Coconut oil for greasing
  • 1 cup white short grain rice
  • 1½ cups water
  • 1 cup almond milk
  • 1 tsp minced ginger (fresh or from jar)
  •  2 ripe Bowen Mangoes
  • 2 scoops TSN vanilla protein powder (any TSN variety)

Method

  1. In a medium pot over medium heat, melt coconut oil
  2. Add rice and stir to coat with coconut oil
  3. Add water and almond milk
  4. Cover and bring to a gentle boil over medium/high heat stirring occasionally
  5. Reduce heat to low and simmer
  6. Add ginger and stir
  7.  Cook the rice until fluids have absorbed, stirring occasionally (This will take ~25-30 minutes).
  8. While the rice is cooking, chop the mango and puree in a food processor or with hand held electric whisk until smooth
  9. Once the rice is cooked, add the mango puree and stir
  10. add the TSN protein powder and stir so everything is well combined – (start with 2 scoops of protein powder – add to taste and desired texture)



Check out our website for more great healthy meals, snacks and much more at https://totalsportsnutrition.com.au/tsn-recipe/summer-delight-recovery-rice-pudding-2/?ref=147

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Aug 04

Almond Crunch Bar!

Posted by Crossfit Maroochydore

Check out this recipe from our Friends at Total Sports Nutrition! If you want to buy some of their fantastic products click here to go to their website to get it delivered to your door! 

Delicious, moist and extremely crunchy!
Checkout these Almond Bars, made with TSN's Slow-Pro protein powder (Vanilla Flavour), finally a healthy snack that you can feel good about!

Ingredients


  1.        1/3 cup Coconut oil

  2.        1/3 cup smooth peanut/almond butter, unsalted

  3.        1/2 cup almond/rice/soy/hemp milk, unsweetened

  4.        1 + 1/2 cups TSN Slow-Pro protein powder (Vanilla Flavour)

  5.        1/3 cup Almond Meal

  6.       Topping:

  7.        2 tbsp chocolate chips

  8.        1 tbsp coconut oil

  9.        3 tbsp almonds, coarsely chopped

Directions


  1. Combine coconut oil, peanut butter and milk in a medium bowl.

  2. Microwave in 30 seconds intervals until melted, stirring in between. Then whisk to combine well.

  3. Add TSN protein powder + almond meal and mix  until combined. It will take a few minutes. Dough will be crumbly, that's fine.

  4. Line 8" x 8" baking dish with greaseproof paper and fill with prepared dough.

  5. Flatten with your hands and then level with spatula, pressing dough into the dish all the time.

  6. Combine chocolate chips and 1 tbsp coconut oil in a small bowl.

  7. Microwave for 30 seconds or until melted, then stir well.

  8. Pour over the bars and tilt the dish until all bars are coated evenly with chocolate.

  9. Toast almonds in a small skillet on low-medium heat until lightly brown, about 5 minutes.

  10. Stir frequently and watch closely not to burn. Sprinkle on top of chocolate.

  11. Freeze for 20 minutes or refrigerate for 1 hour. Remove from the dish by holding onto the flaps of parchment paper and place on a cutting board. Cut into 12 bars and enjoy chilled.

Check out our website for more great healthy meals, snacks and much more at https://totalsportsnutrition.com.au/tsn-recipe/almond-crunch-bar/?ref=147

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