Mexican Fish Stew

INGREDIENTS (serves 2, with a small serve of leftovers)

• 1 tablespoon extra virgin olive oil
• 4 garlic cloves, finely chopped/minced
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp dried oregano
• Light sprinkle chilli flakes
• 400g can diced roma tomatoes
• 400g can cannellini/kidney beans
• 500g white fish (snapper), cut into chunky pieces
• ½ cup fresh coriander leaves, chopped
• 1 head broccoli, cut into florets
• Brown rice, to serve OR small grainy breadrolls

METHOD

1. In a large saucepan of boiling water, add brown rice & stir regularly
2. Heat oil in a large saucepan over medium heat. Add garlic, cook, stirring for 1 minute. Add turmeric, cumin, oregano & chilli. Cook, stirring, for 30 seconds. Reduce heat to low. Stir in tomatoes and 1 cup of cold water. Bring to the boil. Simmer, covered, for 10 minutes.
3. Steam broccoli in a colander over your brown rice.
4. Add beans and return to the boil. Add fish. Cover and cook for 5 minutes or until fish is cooked through.
5. Spoon stew into bowls and sprinkle with coriander. Serve with brown rice/bread rolls.

NOTES

White Chocolate and Blueberry Muffins

INGREDIENTS (makes 6 Texas-size muffins)

• 2 cups plain flour
• 2 teaspoons baking powder
• ½ cup caster sugar
• 100g white choc, broken into ½-1 cm chunks*
• 2 eggs, lightly beaten
• 1 cup buttermilk
• 2 teaspoon vanilla extract
• 100g butter, melted
• 1 cup blueberries – fresh or frozen

METHOD

1. Preheat oven to 180°C. Lightly grease a jumbo/Texas-size muffin pan (to make 6 muffins). Sift flour and baking powder into a large bowl. Add sugar and choc bits. Stir until well combined.
2. Whisk eggs, buttermilk, vanilla and butter together in a separate bowl.
3. Using a large metal spoon, stir butter mixture into flour mixture until just combined. Gently mix through berries.
4. Spoon mixture into muffin holes. Bake for 25-30 minutes or until a skewer inserted into the centre comes out clean. Stand in pan for 5 minutes.
5. Cool on a wire rack. Serve warm.

NOTES

*Purchase a chocolate that only has cocoa butter as the fat in the ingredient list. No palm or vegetable oil. Whittaker’s or Green & Black’s Organic are a good choice

Twanda’s Biscuits

Tawanda has an extreme passion for training really, really hard, and needs foods that can keep up with him. These biscuits are a perfect fit for the bill.

TWANDA’S INGREDIENTS

• 187.5g raisins/sultanas/dried apricots
• ¾ tsp bi-carb soda
• 1½ cups Rolled oats
• 2 tsp milk powder
• 3 cups wholemeal flour
• ½ cup self raising flour
• 120g butter
• 120mL 100% pure maple syrup
• ½ cup unsalted semi crushed Cashews
• 3 eggs, whisked
• Pinch of salt
• ¾ cup cocoa (Optional)

TAWANDA’S METHOD

1. Preheat oven and keep at 180⁰C
2. Place oats into bowl
3. Add in raisins/sultanas, & sifted flours, bi-carb soda and powdered milk
4. Add butter (if you’re not afraid to get your hands dirty, mix with hands ☺)
5. Add whisked eggs, cashew nuts and maple syrup
6. Mix in the bowl until well combined
7. Add cocoa (optional); again, mix in bowl until well combined
8. Bake for 30minutes, depending on the desired thickness of the biscuit.

Broccoli & Feta Jumble

Made with ingredients that are always in the house…this is a nutritious & delicious meal

INGREDIENTS (serves 2 – 1 bigger eater, 1 smaller eater)

• 1¼ cups uncooked brown rice
• 150g South Cape Greek Style Fetta (about ¾ of a 200g pkt)
• ½ red onion, thinly sliced
• ½ cup chopped parsley (or basil, coriander)
• 10-12 sun dried tomato segments
• Steamed broccoli & snow peas
• Juice of 1 lemon

METHOD

1. Cook brown rice in plenty of boiling water (30-35mins)
2. Meanwhile chop the fetta, red onion, parsley & tomatoes, and place in a large salad bowl
3. Steam the broccoli & snow peas (you can do this with a bamboo steamer above the brown rice that is still cooking). Add the veggies to the salad bowl.
4. Once the brown rice is cooked, add it to the salad bowl & pour over the lemon juice. Combine ingredients & serve with a big glass of water!

Chewy Date & Apricot Muesli Bars

These bars are ideal as a portable snack – bake & freeze for the working week.

INGREDIENTS

• ¾ cup plain wholemeal flour
• ½ cup self-raising flour
• 1 tsp baking powder
• ⅓ almond meal
• 1 tsp cinnamon
• 1 tsp mixed spice
• 1 cup oats*
• ½ cup dried apricots, chopped
• ½ cup dates, chopped
• ¼ cup sunflower seeds
• ¼ cup peanut oil
• 3 Tbsp honey dissolved in ½ cup hot water
• 1 egg & 2 egg whites, lightly beaten (free-range organic)

METHOD

1. Pre-heat oven to 190°C; line a 20x30cm dish/tin (or slightly smaller) with baking paper
2. Sift flours, baking powder & spices into a large mixing bowl. Add oats, almond meal, dried fruit & seeds
3. Add oil & honey-water, mix.
4. Add egg whites & stir until just combined; press mixture into lined tin
5. Bake for 15-20 minutes, or until golden.
6. Cool & eat!

Ride Cookies – Apricot & Yoghurt

Ride Cookies are a great snack for any sportsman and will give you more energy and protein!!!

INGREDIENTS (makes 16-20)

• 175g plain flour
• 1 tsp baking powder
• 2 tsp cinnamon
• 75g rolled oats
• 75g brown sugar
• 115g dried apricots (chopped)
• 1 Tbsp flaked almonds
• 165g natural yoghurt*
• 45mL oil (sunflower/peanut etc)
• OPTIONAL: 100g block 70% cocoa chocolate^

METHOD

1. Pre-heat oven to 180°C; grease/line 1 baking tray
2. In a mixing bowl, sift the flour, baking powder & cinnamon. Stir in oats, sugar, apricots & nuts
3. Beat together the yoghurt & oil, then add to the flour mixture – stir until well combined
4. Use your hands to roll small balls (approx 16-20), place on the tray & flatten
5. If adding the chocolate^ add some chunks to the top of the cookies before baking
6. Bake for 15-20 minutes, or until golden.
7. Cool & eat!

*Jalna ‘Low fat’ natural (light blue lid)
^Green & Black’s Organic 70%

Low-Gluten Cocoa-Banana Bread

Why not try the Low-Gluten Cocoa-Banana Bread for brekky , a great way to start your day.

INGREDIENTS (makes 1 loaf)

• 2 cups spelt/buckwheat/soy flour
• ¼ cup cocoa powder
• 1 tsp baking powder
• ½ tsp cinnamon
• ¼ tsp salt
• 1 large egg
• ½ cup real maple syrup
• ½ cup soy milk
• 2 large bananas, mashed well
• ⅓ cup chopped pecans or walnuts, roughly chopped
• ⅓ cup water

METHOD

1. Preheat the oven to 180˚C. Lightly oil or line a 22 x 12cm loaf pan with baking paper.
2. In a large mixing bowl, combine the flours, cocoa powder, baking powder, cinnamon and salt.
3. In another large mixing bowl, using a hand whisk beat the egg with the maple syrup until well mixed, about 1-2 minutes. Add in the milk, mashed bananas, nuts and water, beating until well combined
4. Add the dry ingredients to the wet, mixing until just combined. Pour the batter into the prepared pan. Bake for 30-40 minutes, or until a knife inserted into the centre of the loaf comes out clean. Serve warm or at room temperature.

Sesame & Peanut Butter Cookies

Are you looking for a snack in the afternoon or after training? Try out the Sesame & Peanut butter cookies.

INGREDIENTS (makes 40)

• 30g butter
• 1 cup (300g) peanut butter*^
• 3 Tbsp brown sugar
• 2 Tbsp caster sugar
• 2 eggs, lightly beaten (free-range organic)
• 2 tsp vanilla essence
• 3 tbsp sesame seeds
• ⅔ cup (95g) cornflour
• 1¼ cups (125g) buckwheat flour^
• ½ tsp bi-carb soda

METHOD

1. Pre-heat oven to 180°C; grease/line 2 baking trays
2. In a mixing bowl, cream butter, peanut butter & sugars with electric beaters. Add eggs, vanilla & sesame seeds; beat well
3. Sift flours & bi-carb soda, add to peanut butter mixture & mix until well combined
4. Shape heaped dessertspoon amounts into balls, and flatten on the tray to ~1cm thick. Cookies won’t spread so there is no need to leave lots of room between them.
5. Bake for 10-12 minutes, or until golden.
6. Cool & eat!

*Sanitarium 100% Peanuts smooth peanut butter
^Healthfood section of the supermarket