Monthly Menu – May

Starting from May we are introducing the Monthtly Menu to the 4 U Fitness Flash. You will now get a set of healthy recipes straight to your inbox. One for each main meal of the day, including a dessert and a snack. If you have any requests or suggestions please contact us!

Here is May’s list:

Breakfast: Mexican Scrambled Eggs

Ingredients:

• 3 Egg whites (lightly beaten)
• ¼ Cup bean mix
• 1 tbsp Low fat cheddar cheese
• 2 tbsp Salsa

Method:

• Add all ingredients except the salsa into a preheated fry-pan, cook eggs through
• Top with salsa and serve

 

Lunch: Warm Mango Chicken Salad (Serves 4)

Ingredients:

• 4 Small chicken breasts, skin off
• 200g Salad mix (mix of salad leaves)
• 1 Mango, sliced into wedges
• 1 Large avocado, thinly sliced
• 1 Cucumber, sliced thinly lengthways
• 1 Cup cherry tomatoes, halved
• 1 Spring onion, finely sliced
• ½ Cup mango chutney
• 2 tbsp Balsamic vinegar
• 1 tbsp Hot water
• Salt & pepper to taste

Method:

• Grill chicken breast on a preheated hot char grill or in a frying pan for 4-5 minutes each side.
• Wrap in foil and set aside.
• Combine the salad mix, mango, avocado, cucumber, cherry tomatoes and spring onion and toss
  lightly.
• Slice the chicken into thin slices and place on the salad.
• To serve, combine the mango chutney, balsamic vinegar and water and pour over salad.

 

Dinner: Pumpkin, spinach & ricotta quiche (Serves 4)

Ingredients:
Pastry base (Optional)

• ¾ Cup wholemeal or brown rice flour
• ¾ Cup ground pecans
• ½ Cup water

Filling:

• 6 Eggs
• 1 Cup soy or any nut milk
• 1 Cup spinach
• Handful ricotta pieces
• ½ Cup red capsicum, thinly sliced
• 1 Cup pumpkin diced
• 1 Small onion, finely chopped
• 1 tbsp Pepitas (pumpkin seeds)
• Pinch of nutmeg, seal salt and pepper (optional)

Method:

• Preheat oven to 180*C.
• Mix all base ingredients together.
• OR place pre-made pastry into dish.
• Beat eggs with milk.
• Heat some oil in a fry pan, add onion and pumpkin.
• Cook till tender, add capsicum and cook for a further couple of minutes.
• Mix pumpkin mixture into egg mixture, with spinach and seasoning.
• Lightly fold through ricotta pieces.
• Pour mixture into dish.
• Sprinkle with pepitas.
• Bake for 30 – 40 minutes, until set and golden brown.
• Serve hot or cold with green salad.

 

Dessert: Simple apple crumble

Ingredients:

• 1 Apple
• Handful of muesli
• 3-4 tbsp Natural/greek yoghurt
• Cinnamon powder

Method:

• Cut the apple into thin slides and place into a microwave dish
• Sprinkle with cinnamon
• Evenly cover with the muesli mix
• Microwave for 60sec
• Serve with yoghurt on top or the side

 

 

Snack: Avocado dip

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

Ingredients:

• ½ Avocado
• 1 tbsp Lemon Juice
• ½ Diced Tomato (optional)
• ¼ Diced Onion (optional)
• Salt and Pepper for Seasoning

Method:

• Mash avocado with a folk
• Stir through other ingredients