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4 U Body Fitness

Healthy, nutritious, delicious comfort food!

Enjoy these winter warming recipes utilising important winter diet foods mentioned in the last blog.

Breakfasts

Bircher Muesli

Makes 3 serves

Yes it’s hot and warming, but you’re including important ingredients of yoghurt, full of pro/prebiotics, milk and oats, for sustained energy and grapefruit and raw berries full of Vitamin C. Best of all is you make a big batch once and it’s ready to go and can be stored for 5 days!

Ingredients:

2 cups of mixed berries
1 cup rolled oats
1 tbsp honey
1 cup fat free natural yoghurt
1 cup grapefruit juice
1 cup low-fat milk

Method

  1. Mix all Ingredients well until they are combined. Add fruit
  2. Leave to chill and soften overnight

Apple and Cinnamon Porridge

Serves 2

Hot and delicious, includes whole grains, protein, fruit and cinnamon is known to stabilise blood sugar levels. What a great start to a winter’s day!

Apple-porridge

Ingredients:

1 cup oats
1 cup of milk
1 cup of water
1 apple, grated
2 tsp cinnamon
1 tsp stevia/natvia

Method

1. Mix all Ingredients well and either microwave or cook on the stovetop for roughly 3 minutes

Tomato Baked Eggs with mushrooms, spinach and feta

Serves 2

Using immune strengthening ingredients and eggs and legumes full of filling protein. Giving warmth and energy!

baked eggs

Ingredients:

1 tsp garlic
1/2 onion
100g mushrooms
100g spinach
1 can chopped tomatoes
1/2 can chickpeas
30g feta
Salt and Pepper
1/2tsp cayenne pepper (optional – spicy!)
2 eggs

Method

  1. Grease 2 small ovenproof dishes/ramekins, preheat oven to 180
  2. Cook garlic, onion and mushrooms in a fry pan until browned
  3. Add spinach and cook until wilted then add tomatoes, chickpeas, feta, s&p and stir until combined and heated
  4. Divide amongst dishes and make small well in centre – crack the egg
  5. Bake in oven until egg white turns opaque and egg is cooked to your liking (about 20minutes)
  6. Serve with crusty bread if wish

Kat Rotunno
4 U Body Fitness Mobile Personal Training Specialist

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