Open the PDF file - The Healthy Chef

THE
WEIGHT
UTIMATE RECIPE FOR
LOSS
68 | FITNESS FIRST
When it comes to fat loss, it’s all about burning more energy
than you eat, revving up your metabolism and eating the
right kind of foods for your activity level and lifestyle.
For starters, you’ve got to create the right fat loss environment if you want
success. Do your own fridge audit – throw out all the junk by ditching those packets
of chips, processed foods, cereal boxes filled with air and sugar. If you keep
your kitchen free of junk you’ll be less likely to eat junk.
BEST PROTEIN
You need protein because it provides you with
amino acids necessary to build muscle, fight
disease, protect the skin and create hormones.
Fish is top on my list, followed by lean organic
chicken, beef, turkey, eggs, protein powder,
low fat dairy such as cottage cheese, skim milk,
yoghurt, nuts and tofu.
BEST CARBS
Your body needs good quality carbohydrates
for energy. Eating the right type makes all the
difference between you having a lean physique
or looking like a marshmallow and the amount
of carbohydrate needed by the body depends
on your activity level and lifestyle. Healthy
carbohydrate sources include fruit, vegetables,
beans + legumes, whole grains such as oats,
spelt, quinoa, buckwheat, rye and brown rice.
BEST FATS
Vegetable sources are best because they are the
ones that don’t clog arteries and provide the
best health benefits to the body. Foods such as
olives, avocado, nuts and seeds as well as their
oils are a good source of unsaturated fats, which
the body needs in small quantities for optimal
health and wellbeing.
BEST DRINKS
Forget the fizz - water and tea are the winners
here. Studies show that those who consume one
or two cups of tea per day have a lower risk of
certain cancers. Green tea has also shown to
increase the body’s ability to burn body fat. Your
body needs water to transport all the nutrients
we’ve eaten to our cells as well as get rid of all
the waste products from your body and help you
stay hydrated, alert and fresh. Aim for about two
litres a day.

HEADING | HEAD
BREAKFAST:
Organic egg omelette with mushrooms, cheese and tomato
SERVES 1
Time: 5 minutes
The egg whites in this recipe are a terrific, no-fat source of highquality
protein, containing all the essential amino acids needed for
What it’s good for:
growth immunity and repair. The protein will also tame your hunger pains and stop you chowing
down on a Krispy Krème mid-morning. The lecithin in egg yolk is rich in choline, which is involved
in fat metabolism. The mushrooms are a great source of B vitamins and folic acid, important for
metabolism and energy.
Ingredients
1 whole egg
5 egg whites
80g mushrooms, sliced
1 tablespoon freshly chopped parsley
30g grated cheddar or Gruyre cheese
Ground black pepper
1 sliced tomato to serve
Method
Whisk the eggs lightly with one tablespoon of
water and fresh parsley. Saute the mushrooms
in a non-stick pan until golden. Pour the eggs
into a pan and mix through gently with a
wooden spoon. Allow to set at the base. Add
the sliced tomato, cheese and grind over a
little black pepper.
Place under a grill to help set the top and
melt the cheese. Serve alone or with a slice of
whole grain toast.
Nutritional content:
Protein: 29.8g
Carbohydrates: 1.7g / 13g with 1 slice of
wholegrain bread
Fat: 15g
Energy: 1,323kJ / 315cals
LUNCH:
Tuna tabouli
SERVES: 2
Time: 5 minutes if you don’t have to cook the rice.
This one is low GI and full of complex carboydrates,
What it’s good for:
vitamins and minerals such as B vitamins, E, magnesium,
iron and fibre. The pumpkin seeds are good for testosterone production and a high sex
drive, while the tuna and flax seed oil are high in omega 3 which helps to assist your
body in burning of more fat.
Ingredients
125g cooked brown rice
2 spring onions finely sliced
185g tin of tuna in spring
water, drained
2 tomatoes, chopped
2 Lebanese cucumber, chopped
2 tablespoons, chopped parsley
2 tablespoons, chopped mint
2 tablespoons pumpkin seeds
Juice from 1 lemon
1 tablespoon flaxseed oil
Black pepper
Method
Combine the rice, spring onion, tuna, tomatoes,
cucumber, parsley, mint, pumpkin seeds, lemon
juice and oil. Mix well and season with a little
black pepper to taste.
Nutritional content
Protein: 26g
Fat: 11g
Carbohydrates: 23g
Energy: 1,284kJ / 306cals
FITNESS FIRST | 52

HEALTH | FITNESS
DINNER:
Steamed chicken
with stir fried snow peas
SERVES 2
Time: 15 minutes (or slice the chicken
in half to cook, to reduce to 10 minutes)
Eighty grams
What it’s good for:
of chicken has
around four grams of fat compared to the eight
grams contained in a lean steak. Chicken is a
good source of tryptophan, which is an essential
amino acid used by the body to help make
serotonin needed for a stable mood and a good
nights sleep. It’s high amino acid profile means
that whilst you sleep your body will have some
of the best power fuel to repair the body for
your next workout. Snow peas are loaded with
nutrients like vitamin
SWEET STUFF:
Iced berries and yoghurt
SERVES 2
Time: 5 minutes
The rich source of
What it’s good for: vitamin C found
in berries helps to
fight infection and support the immune system.
It also helps to fight wrinkles by producing
collagen when working with zinc. The yoghurt
is highly nutritious with calcium for strong
bones, protein for repair and strong immune
system and lactobacillus bacteria to help
prevent against bowel cancer. Adding a touch
of cinnamon will help utilize blood sugar.
70 | FITNESS FIRST
Ingredients
2 organic chicken breasts
2 handfuls of snow peas
2 tablespoons wheat-free tamari soy sauce
6 tablespoon mirin
Small bunch chopped fresh coriander and parsley
Zest and juice from 1 lemon
Method
Heat a steamer pot to the boil and turn down
the heat to a simmer. Place the chicken into the
steaming basket and gently steam for about 10
to 12 minutes until cooked through. This will
depend on the thickness of the breast. For a
quicker cooking time, slice the chicken in half to
reduce the thickness. Turn off the heat leaving
the chicken in the basket while you do the snow
peas. Sauté the snow peas, soy and mirin in a
hot pan. Toss well for a minute until heated
Nutritional content
Protein: 45g
Fat: 11g
Carbohydrates: 3.9g
Energy: 1,274 kJ / 304cals
TOP 10 TIPS TO
SHRED THE FAT
1 Think before you eat!
2 Reduce your intake of refined
carbs like alcohol, sugar and
white bread.
3 Always, always eat a
good breakfast!
4 Limit your high fat and
processed packet foods.
5 Eat vegetables and salads
with your lunch and evening
meals.
6 Eat regular amounts of good
quality lean protein.
7 Drink at least two litres of
purified water every day.
8 Don’t over-eat late at night
before going to bed.
9 Increase your metabolic rate
by eating regular healthy
small meals and by doing
regular exercise.
10 Stay positive and don’t get
too stressed
Ingredients
250g mixed frozen berries
150ml apple juice
Pinch of cinnamon (optional)
250g thick natural yoghurt
Method
Combine the berries in a food processor. Add
the apple juice a bit at a time to create your
desired consistency and flavour, then process
until smooth. At this stage it will look like a
thick sorbet. Spoon into serving dishes and
swirl in a few scoops of yoghurt.
Nutritional content
Protein: 8.4g
Fat: 2.2g
Carbohydrates: 20g
Energy: 594kJ / 141cals
TERESA CUTTER
Teresa is ‘The healthy chef ’ and one of Australia’s
leading authorities on healthy cooking. A qualified
chef and fitness trainer, she has combined her
knowledge on food, diet and exercise to specialise
in developing healthy recipes for people who have
made a conscious decision to maximise their health
and wellbeing. www.thehealthychef.com.au