Monthly Menu – June

Starting from early May we introduced the Monthtly Menu to the 4 U Fitness Flash.

Here we have put together a recipe list for a whole day, which you can use to get some healthy inspiration for meals!

The list for June includes a breakfast, lunch, dinner, and snack. It is important to note that the snack options are best enjoyed in moderation. Here it is list:

Breakfast: Super Green Smoothie

Ingredients:

• 1 Handful of baby spinach or lettuce
• 1 Stalk of kale
• ½ Green apple cut into small pieces
• ¼ Avocado
• Pinch of parsley and or mint
• ½ Stalk of celery
• ¼ Cup water

Method:

• Add all ingredients into a blender and blend until smooth
• Optional: add some ice cubes to make it more of a chilled smoothie

 

Lunch: Wholemeal Vegetarian Pizza Bites (Serves 4)

Ingredients:

• 1 tbsp Cold pressed extra light virgin oil
• 12 Wholemeal light cruskits
• 2 Red or green capsicums
• 2 Large gourmet tomatoes
• 2 Large brown onions
• Fresh spinach and crumbled feta cheese to garnish (if desired)

Method:

• Thoroughly wash capsicum, spinach and tomatoes then pat dry.
• Bring to boil spinach then drain excess water.
• Heat oil in a pan on medium heat.
• Dice capsicum and onion and place in pan, cook until onion is slightly browned.
• Remove onions and capsicum from heat and transfer onto paper towel.
• Slice tomatoes and place in pan. Cook until desired then transfer to paper towel.
• Place tomatoes on cruskits then add capsicum and onion.
• If desired, sprinkle spinach and feta on top of pizzas

 

Dinner: Beef Curry (Serves 4)

Ingredients:

• 1 kg Diced beef
• 1 Clove of garlic
• 1 Large onion, diced
• 3 tbsp Mild curry paste
• 2 tbsp Plain flour
• 400g Can diced tomatoes
• 2 ½ Cups beef stock
• 300g Potatoes, diced
• 2 tbsp Oil
• Fresh coriander, chopped (optional)

Method:

• Cut beef into 3cm cubes. Season with salt and pepper and add about 2 tbsps of oil, mix well.
• Heat a large frying pan over a medium-high heat. Brown the beef and set aside.
• Add onion and garlic to frypan and cook until soft, then add the curry paste and flour, stir until
  the onion is coated. Gradually pour in the tomatoes and stock, stir well.
• Place the browned beef in the mixture. Partially cover and keep at a low heat.
• Stir occasionally; add water if needed during the cooking procedure to keep the ingredients
  well covered.
• Simmer until meat is very tender.

 

Snack: Cucumber and yoghurt dip

You can have the dips with vegetable sticks or with rice crackers (such as Sakatas – one row = one serving)

Ingredients:

• 2 Lebanese cucumbers, peeled, halved lengthways and diced
• ½ tsp Salt
• 1 ½ Cup Greek yoghurt
• 2 Cloves garlic, crushed
• 2 tsp Olive oil
• 1 tsp Cumin
• Juice of half a lemon

Method:

• Place yoghurt, garlic, oil and cumin in a medium bowl and stir to combine
• Stir cucumber through the mixture