All About Fitness

Fit + Healthy + Happy


In between Meals snack

Fig-and-Walnut Energy Bars


Cooking spray
1 cup quick-cooking oats
1 cup bran cereal
1/4 cup whole-wheat flour
1 cup walnut pieces
1 1/2 cups coarsely chopped stemmed dried figs
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup honey
2 large eggs

Preheat the oven to 350. Coat a 9-by-13-inch baking pan with cooking spray.

Place the oats, cereal, flour, walnuts, figs, dry milk, cinnamon and ginger in a food processor; coarsely chop.

Add the honey and eggs; pulse until well combined.

Transfer the mixture to the pan; spread evenly with your fingers. Bake until lightly browned around the edges, about 20 minutes. Cool in the pan for 15 minutes, then cut into 16 bars. Store in an airtight container at room temperature for up to 3 days, or wrap individually and freeze for up to 3 months.

Per bar: Calories 149; Fat 6 g (Saturated 1 g); Cholesterol 27 mg; Sodium 31 mg; Carbohydrate 22 g; Fiber 4 g; Protein 5 g


Spicy Yogurt- Hummus Dip


Stir Together 1/4 cup each 2% Greek yogurt and hummus with a few dashes of hot sauce. Serve with cut vegetables

about 140 calories

Banana Dippers


Cut a banana into 1 1/2-inch chunks.Spread one end of each with about 1/2 teaspoon peanut butter and dip in your favourite or trail mix

about 160 calories

Salmon Hash


1/4 cup nonfat plain Greek yogurt
1 tablespoon dijon mustard
2 tablespoons chopped fresh dill
2 tablespoons extra-virgin olive oil
3 cups frozen cubed hash browns
Kosher salt and freshly ground pepper
1 red onion, thinly sliced
2 bell peppers (red and/or green), chopped
3/4 pound skinless salmon fillet, cut into 1/2-inch pieces
8 cups baby arugula
Lemon wedges, for serving (optional)

Mix the yogurt, mustard and dill in a small bowl.

Heat 1 1/2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the hash browns, sprinkle with 1/4 teaspoon each salt and pepper, and cook until browned, about 12 minutes. Transfer to a bowl.

Heat the remaining 1/2 tablespoon olive oil in the skillet, then add the onion, bell peppers and 1/4 teaspoon salt; cook until golden, about 8 minutes. Add the salmon and cook, stirring occasionally, until just cooked through, about 3 minutes. Return the hash browns to the skillet to heat through, then remove from the heat and stir in 3 tablespoons of the yogurt mixture. Season with salt and pepper.

Stir 1 tablespoon water into the remaining yogurt mixture and toss with the arugula in a medium bowl. Serve the salmon hash with the arugula salad, and lemon wedges, if desired.

Per serving: Calories 306; Fat 17 g (Saturated 3 g); Cholesterol 50 mg; Sodium 292 mg; Carbohydrate 18 g; Fiber 4 g; Protein 21 g



1 ripe Avocado
sea salt to taste
1 tablespoon butter
2 extra large, whole eggs
30g | 1oz shredded Mozzarella cheese
30g | 1oz short cut bacon, finely diced
quartered heirloom tomatoes for serving
fresh herbs (parsley, chives, or basil) for topping
black pepper, to serve
Prepare avocado first by halving, pitting, and then gently peeling to remove skin (removing the skin is optional, however it’s easier to eat and slice into it when removed). Scoop out some of the Avocado flesh, leaving a 1cm thick edge around to create a ‘boat.’ Season with salt and set aside.
Fry the bacon pieces in a nonstick pan (add oil only if needed) until golden and crisp; transfer to a warm plate.
Lightly whisk the eggs. Melt the butter over low-medium heat in the same nonstick pan. As it begins to bubble, add the eggs and stir them around until just starting to cook through (it takes about 3 minutes). Once they’ve set to an almost custard-like consistency, remove from heat and quickly add the cheese folding it through the eggs until the cheese has melted (the eggs will continue to set off the stove from the heat of the pan). Spoon into the prepared avocado boats.
Season with the crispy bacon, herbs and pepper. Serve with tomatoes.



3 tablespoons olive oil
100ml (just over ⅓ cup) freshly squeezed lime juice
2 tablespoons fresh chopped cilantro/coriander
2 cloves garlic, crushed
1 teaspoon brown sugar
¾ teaspoon red chilli flakes (adjust to your preference of spice)
½ teaspoon ground Cumin
1 teaspoon salt
4 chicken thigh fillets, skin removed (no bone)
½ yellow capsicum/bell pepper, deseeded and sliced
½ red capsicum/bell pepper, deseeded and sliced
½ an onion, sliced
5 cups cos lettuce leaves, washed and dried
2 avocados, sliced
Extra coriander leaves to garnish
Sour cream (optional) to serve
Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved marinade to use as a dressing.
Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
Wipe pan over with paper towel; drizzle with another teaspoon of oil and grill/fry capsicum/pepper strips until cooked to your liking.
Slice chicken into strips and prepare salad with leaves, avocado slices, capsicum/pepper slice and sliced chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra coriander leaves and sour cream.

Marinated Grilled Prawns with Green Rice Salad


500g raw Australian prawns, peeled & deveined
20g fajita spice mix
3 tbsps canola oil
1/8 cup fresh flat-leaf parsley + extra for garnish
1/8 cup fresh coriander leaves + extra for garnish
1 small clove of garlic, peeled & roughly chopped
2 tbsps olive oil
1 lime (juice from 1/2 lime for the dressing; 1/2 lime sliced in wedges as garnish)
1/2 tsp salt
2 cups cooked rice
1 small red capsicum, diced .
Whisk fajita spice mix with 3 tbsps canola oil in a bowl with a fork until well mix, add prawns to the spice mixture toss to coat the in spices. Allow the prawns to marinate for at least 30 minutes in the fridge. .

Rice Salad: In a small food processor, add parsley, coriander, garlic, olive oil, juice from 1/2 lime and salt. Process until fine. Mix the dressing with the cooked rice and set aside in the fridge until you’re ready to serve. Add the diced capsicum, more parsley & coriander to the rice mixture just before serving. .

Grilled Prawns:
Grill prawns in a pan or griddle pan in batches. Serve the grilled prawns on a bed of the green rice salad and scatter more coriander and parsley as well as the lime wedges. Squeeze some lime juice before eating.

Vegetable Kebobs

2 cups cremini mushrooms
1 cup cherry tomatoes
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1 red onion, cut into chunks
1 zucchini, sliced into thick rounds
1 yellow zucchini, sliced into thick rounds
1/4 cup olive oil
3 cloves garlic, pressed
Juice of 1 lemon
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
Kosher salt and freshly ground black pepper, to taste

Preheat oven to 400 degrees F.
In a small bowl, whisk together olive oil, garlic, lemon juice, oregano and basil; season with salt and pepper, to taste.
Thread mushrooms, tomatoes, bell peppers, onion and zucchini onto skewers. Place skewers onto a baking sheet. Brush olive oil mixture onto the skewers and let sit for 10-15 minutes.
Place into oven and roast until tender, about 10-12 minutes.*
Serve immediately.

Mini Turkey Meatloaf


Preheat the oven to 400 degrees. Saute 2 tablespoons minced yellow onion and 1 garlic clove, minced, in a small skillet coated with nonstick cooking spray for 2 minutes; remove from heat. Add 5 ounces lean ground turkey, 2 teaspoons skim milk, 1/2 beaten egg, 3 tablespoons whole wheat bread crumbs, 1 teaspoon mustard, 1 teaspoon Worcestershire sauce, and 1 teaspoon capers; mix to combine. Place turkey mixture in a small muffin tin coated with nonstick cooking spray; bake 15 minutes. Serve with 1 1/2 cups steamed green beans tossed with 1 tablespoon lemon juice and a drizzle of olive oil.

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