I don’t know about you, but I love my slow cooker! When you’re a time-poor mama, this trusty kitchen appliance can really help with food preparation.nI use my slow cooker at least once a week. I shared this recipe on our Facebook page a couple of weeks ago, and it was such a hit! It’s actually one of our personal favourites, so we know why people enjoyed it so much 🙂 Here’s my recipe for Slow-Cooked Chilli Beef! Ingredients: 550g gravy beef, diced 1 x brown onion, choppedn3 x cans kidney beans, rinsed and drainedn800g diced tomatoesn1 x Always Fresh roasted capsicum stripsn690g pasta sauce 1 x pack taco seasoning (not pictured as have a homemade batch in the pantry)nChilli flakes to taste – I add 1-2 tsp as I don’t like it too hot *can also add 1/4 cup coriander Method:nAdd beef and onion to slow cooker.nAdd kidney beans, roasted capsicum, diced tomatoes, pasta sauce, taco seasoning and chilli flakes.nGive it a quick stir and then put the slow cooker on low.nLeave to cook for 8-10+ hours. You’ll have tender, tasty beef ready to enjoy with fresh greens, or mashed potato or any other veggies of your choice! Enjoy!
Many people think that in order to lose weight, they must only eat chicken breast. And yes, the chicken breast is the leanest part of the chicken. However, there’s absolutely nothing wrong with using other parts of the chicken too, such as the thighs or drumsticks.nThey’re packed full of flavour and often, they’re cheaper than breast. (I picked up 2kg of chicken drumsticks for just $5.99 at Aldi this week). I cooked up the entire 2kg of drumsticks at once, and now I have lunch or dinner for the next few days for the whole family. Here’s the (super tasty) recipe for Sticky Sesame Chicken Drumsticks. Ingredients: 2kg chicken drumsticksn1/4 cup soy saucen1/4 cup sweet chilli saucen1/4 cup honey 2 tbsp sesame seeds Method: Combine the soy sauce, sweet chilli sauce and honey in a baking dish. Add the chicken and toss to cover. (You can place in the fridge for 30 minutes to marinate – but don’t worry if you don’t have time for this). Preheat oven to 200 degrees. Cook the chicken for about 40 minutes (turning once). Sprinkle with sesame seeds and then cook for another 10 minutes, or until the chicken is cooked through. Serve with a fresh salad and enoy!
I made this soup this week and oh my goodness… Delicious! The whole house smelled amazing as it was bubbling away in the slow cooker, and is there anything better on a cold winters night than warm, creamy soup? Ingredients: 1.5 x Kent pumpkin, peeled and chopped into piecesn2 x potatoes, peeled and chopped into piecesn1 x brown onion, chopped 4 cups vegetable stockn2 tsp curry powdern1 x 400g can of lite coconut creamn2 x cooked chicken breast, shredded 1 tsp pepper Method: Place pumpkin, potatoes, onion, stock and curry powder into slow cooker.nPut it on low for 12 hours.nAdd coconut cream and blend until smooth. Add shredded chicken and pepper and stir through. Enjoy – we sure did 😀
Chicken is a favourite in our household, mainly because of it’s versatility! You can just do so much with it. This week’s recipe uses chicken breast – it’s lean, and when cooked correctly can be incredibly tender and juicy. Here’s my recipe for sweet paprika chicken! Ingredients: 6 x chicken breastn1 tbsp olive oiln1 tsp saltn1 tsp peppern1 tsp sweet paprikan1 tsp garlic powder Method: Preheat oven to 220 deg. Place chicken breast in a large baking dish and brush with olive oil on all sides. In a separate bowl, combine salt, pepper, paprika and garlic powder, then sprinkle over the chicken breast. Cook in the oven for 15-20 minutes until the chicken is cooked through. Remove from the oven and let it rest for 5-10 minutes. Slice, shred or leave it whole – it’s really tasty and tender!
By now, you probably would have heard that eating breakfast is important!nYour first meal of the day literally “breaks the fast,” as you’ve just been sleeping for a number of hours, and you need to fuel your body again in order to get going. But if you’re like a lot of other time-poor people, getting your day started off in a healthy way, can sometimes prove to be easier said than done! You’re getting the kids ready for daycare/school, getting yourself dressed for work, or squeezing in a quick workout…. Time can easily get away from us, and brekky might not always be a priority. So, here’s some simple breakfast solutions, that take no time at all to prepare and are delicious to taste! 1. Omelettes You’re probably thinking I’m crazy, and that omelettes are time-consuming, but hear me out on this one. The key here is being prepared, simply by having your fillings pre-chopped. For example, have chopped veggies, such as capsicum, red onion and mushrooms ready to go in the fridge and buy packaged egg whites so you can simply throw it all together in a pan. Having a good quality non-stick fry pan also reduces cooking and clean up time, plus it means you don’t have to use oil. 2. FrittatasnThese are an even quicker version of an egg dish! You can cook a frittata and have it as your brekky over several days, as they make several servings. Here’s a couple of recipes you can try:nhttp://www.mpstudio.com.au/mptrainers/recipe-of-the-week-mediterranean-frittatanhttp://www.mpstudio.com.au/mptrainers/roasted-vegetable-quichen3. OatsnWhen we workout, we deplete our body of certain nutrients, and these need to be replaced. Perfect as a post-workout option, oats are a super simple way to get high energy carbohydrates in to your system to help you recover.nMy go to favourite is a bowl of oats and water, mixed with peanut butter protein powder, linseed meal, blueberries, sultanas, peanut butter and honey. Delicious, and you can even make it the night before and store it in the fridge. (Although, add your protein powder at the time you eat it. If you mix it in advance, it denatures and you lose the good properties from it).n4. Smoothies While it’s always ideal if you can get a solid meal in first, liquid meals can be a great alternative for time-poor people. Throw a bunch of different fruits or veggies into a blender, add anything you like in terms of milk, water, protein powders, flavours and you have a delicious meal you can enjoy on the go. Mango, skim milk, vanilla protein powder and flaxseed oil is a personal favourite of Luke’s – tastes just like a Weis bar! So there you have it. Some tasty breakfast options, that don’t take an age to make. The key is to be prepared, either by having the ingredients you need at your disposal and having them pre-chopped. You’ve got this!
We spend a fair amount of time at work. About 1/3 of our lives, to be exact! That’s a huge amount of time to be in one place, and it cannoften be the downfall of all good intentions when it comes to living a healthynlifestyle. At home, you have everything you need at your fingertips tonstay on track. But it can all fall apart in the workplace, wherendistractions and temptations are a regular part of the day. So how do we ensure success and continuity at work? Here’s 3 places to start: 1. What does your lunch room look like?nDo you have the facilities there to help your team make healthy choices? Eg, a fridge and microwave for storing and reheating healthy homemade meals, tea and coffee making facilities (so that team members can avoid purchasing high calorie, sugar-laden soft drinks).nIt’s also not so much what you have there, but what you don’t have there that matters! Vending machines full of chocolate bars prove to be a massive temptation when the 3pm slump rolls around. Remove the temptation and team members have no other option but to make better choices. Office birthday cakes – the temptation is real! 2. Ensure your team members are actually taking a break! We’re all busy these days, and I know how easy it is to eat your lunch while you work, but there’s so many benefits to stopping work and taking some time away from your desk. When you can focus on eating, and you’re not distracted by a screen, you’re able to be mindful of the food choices you make and the amount of food you eat. Mindless eating whilst tapping away on the computer is an easy trap to fall into. Plus, getting outside into the fresh air gives your brain the opportunity to have a break for a bit. You’ll be much more productive when you come back to your desk. 3. It’s true that when things are going bad for a company, “the fish stinks from the head down.” Well, it can go the other way, too! The way the leaders of the organisation are managing themselves is often reflected in the attitude of the team. If you have directors and managers of a company bringing in healthy homemade meals, and training for different running/triathlon events, for example, that’s got to rub off on the rest of the team. Whenever a team member gets involved in an event, get behind them! Put up posters in the lunch room, give them a shout out in your newsletter, and if they’re raising money for a charity, share how fellow team members can support them by donating, going along to the event to cheer them on, etc. Even getting your team involved in a group training session from time to time can have a massive impact on comradery and productivity. Fostering a healthy culture at work adds so much value to the lives of your team. And when your team members feel better, look better and function better, everyone benefits, including you and your clients. About the writer: Luke Archer is the owner of MP Studio, a body and lifestyle transformation studio in Brisbane. He works with clients in both one on one and group settings, either at his New Farm studio or at their workplace. He has worked with Suncorp Bank, Qube Logistics, Queensland Rugby League, National Rugby League and Souths Logan Magpies. He has also been featured in Women’s Health and Fitness magazine.
Can you believe that Easter is already here?nThis year is flying by so fast! This long weekend is full of all the best things in life, in particular family and food! Mmmmm chocolate…. But if you want to get moving a little this weekend, I’ve got a super quick workout you can do at home. I filmed this one last weekend, after the kids had been sick for a couple of weeks straight – I was dying to get moving again! (I actually didn’t realize how much the kids were attached to me until I watched this video back just now, so I apologise for the exercises not being super clear, because the kids are up in my grill! 😂) But oh my goodness, Noah is super cute 😂 #dizzy Here’s the workout:n5 x side lunges each side 10 x glute bridge 15 x squats 5 x lunges 10 x side leg raisesn15 second squat holdnRepeat 5 times 👍
If you love coconut and you love spices, this recipe is perfect for you! It was really quick to prepare and cook, and the flavour is delicious! Plus, it’s healthy and nutritious, too. Ingredients: 1 x brown onion, choppedn500g diced beefn1 x red capsicum, choppedn2 cups cauliflower, choppedn2 cups brocoli, choppedn200g green beans, choppedn2 x carrots, choppedn1 cup frozen peasn1/2 tsp minced garlicn1 tsp minced gingern1.5 tsp turmericn1 tsp chilli powdern2 tsp ground coriandern1 tsp cuminn2 tsp paprikan300ml light coconut milk Method: Heat pan, then add onion and beef. Cook until onions are tender and beef is brown. Add garlic, ginger and spices, and stir for a few minutes. Add all vegetables and coconut milk. Stir to combine. Cook for 10 minutes, stirring regularly, until sauce thickens. Serve and enjoy!