PINEAPPLE AND KALE GREEN SMOOTHIE This smoothie is high protein, high fibre, vegetarian and vegan. It contains 918 kJ (220 cals), 26g carbs, 8g protein, 7g fat and 7g fibre. INGREDIENTS ½ cup unsweetened almond milk ⅓ cup plain Greek yoghurt 1 cup kale leaves, stems removed or 2 frozen kale cubes ½ cup frozen pineapple […]

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These bliss balls are super satisfying when you need a quick energy boost, or have a sugar craving. Try whipping up a batch this week. This recipe is high fibre, gluten free and dairy free. Makes roughly 20 balls. Each ball contains 800 kJ (190 cals), 25g carbs, 3g protein, 7g fat and 4g fibre. […]

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Nothing but natural ingredients, including bananas and whole grain oats, this power packed cookie will see you through your 3 PM slump or post-recovery snack. Makes 14-15 cookies INGREDIENTS 60 ml extra virgin olive oil 60 ml maple syrup 2 ripe bananas, smashed 1 tsp vanilla extract (optional) ½ tsp ground cinnamon 1 ½ cups rolled […]

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Try our lighter spin on this classic Greek staple, swapping out potato and ground meat for ricotta and lentils. Rich in amino acids, fibre and magnesium, this vegetarian moussaka will have guests coming back for more.   This recipe is low kilojoule, low fat and high fibre. Serves 4. Each serve contains 1290 kJ kJ, 20g carbs, 21g protein, 13g fat, […]

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As with most high-protein foods, eggs promote the release of dopamine and norepinephrine, which are ‘feel-good’ chemicals that can heighten mood and bolster energy. Try this household staple poached on Sweet Potato toast (yes, it’s a thing) topped with creamy cashew hollandaise sauce – for a delicious gluten free brunch.   INGREDIENTS 1 medium sweet potato, […]

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After hitting the gym, your body is primed to absorb nutrients from a wholesome post-workout snack. Eating the right foods can have a huge impact on recovery and how you pull up the next day, but choosing the right ingredients is key! Here’s your go-to guide for the best nutrients to help build muscle, and […]

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To shake or not to shake? Flip through any fitness magazine or take a step inside most gyms and you’ll notice that protein supplements and exercise seem to go hand in hand. It’s true that protein is essential for muscle growth and recovery, with protein powders being a quick and convenient source. But who needs […]

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Super sweet blood oranges pack the vitamin-filled punch needed to keep you looking and feeling fresh, and are the only citrus fruit containing anthocyanins (a type of antioxidant) known to curb body fat accumulation. Serves 3-4 INGREDIENTS 6 blood oranges* (use 1 tspn for zest) 1 head radicchio 100g fresh mozzarella ½ cup pine nuts […]

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We’ve all been there – a tough workout, heavier weights, or a fitness event that leaves you with sore muscles for days. Movements are stiff and awkward, even sitting down in a chair is hard to control. Muscle tenderness strikes anywhere between eight and 24 hours after exercise. It’s called DOMS – Delayed Onset Muscle […]

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