INSPO Fitness Journal December 2018
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
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FRESH START,<br />
Feel Good!<br />
The fresh start of a new year is usually paved with good intentions. For many<br />
this involves a focus around health, fitness and wellbeing. Healthy eating is a<br />
key part of success in all these areas, and Nadia Lim’s Fresh Start, Feel Good!<br />
is the perfect tool to accompany your new intentions.<br />
There is enough information out there<br />
now that most of us know that eating<br />
fresh wholesome ingredients is a win<br />
in terms of creating a healthier lifestyle.<br />
What’s not so simple however is keeping<br />
mealtimes interesting and delicious, and<br />
knowing what ratios and servings are best<br />
for your requirements.<br />
With eight best-selling cookbooks, celebrity<br />
chef, qualified dietitian and My Food Bag<br />
co-founder Nadia Lim has knocked it out of<br />
the park with Fresh Start, Feel Good!.<br />
Packed with delicious recipes (as expected),<br />
her new offering is more than a<br />
cookbook. It simplifies your daily or weekly<br />
meal planning with every recipe under 450<br />
calories. So you can simply choose from a<br />
breakfast, lunch and dinner recipe option<br />
and know that you’re fuelling your body with<br />
all the right stuff.<br />
The focus is on packing in vegetables and<br />
other nourishing ingredients, while cutting<br />
down on carbs and refined sugar, without<br />
sacrificing flavour. Nadia also shares her nofuss,<br />
fad-free approach to kickstarting health<br />
goals and losing weight.<br />
However she’s quick to assure that this<br />
isn’t a ‘diet book’.<br />
“I don’t believe in inflexible diet rules,<br />
fads or cutting out any specific foods,<br />
because it’s simply not a sustainable – or<br />
enjoyable – approach to eating,” she says.<br />
“You can expect realistic, down-to-earth<br />
recommendations and advice here, alongside<br />
delicious, simple recipes that use normal,<br />
everyday ingredients.”<br />
With all recipes conveniently coming<br />
in under 450 calories or less, it’s a simple<br />
process to just choose any three meals (and<br />
snacks), equalling an approximate 1200-1600<br />
calorie-per-day eating plan, which Nadia, a<br />
trained dietitian, says is about right for most<br />
people wanting to lose weight.<br />
From smoothies and salads, to soups and<br />
quick dinners, there’s even a lighter, healthier<br />
twist on comfort foods like pizza and<br />
burgers, as well as<br />
sweet treats without the<br />
guilt, such as Frozen<br />
Berry Ripple Cake and<br />
Chocolate Coconut<br />
Rough Cookies (yum).<br />
Enter to win a<br />
copy of Fresh<br />
Start, Feel Good!<br />
on page 22.<br />
Christmas menus often focus<br />
around traditional family dishes.<br />
Start a fresh tradition this year<br />
with this delicious summery<br />
frozen cake. It’s a recipe you’ll<br />
keep wanting to re-create. Plus<br />
it’s gluten free and dairy free<br />
(use coconut cream and coconut<br />
yoghurt) and just 335kcal.<br />
Frozen Berry Ripple Cake<br />
Recipe extract from Fresh Start, Feel Good!<br />
by Nadia Lim. RRP $49.99.<br />
This frozen ice cream/yoghurt cake is<br />
incredibly refreshing and summery, and so<br />
quick and easy to make (plus you can make it<br />
well in advance). It’s a great one to make for a<br />
special occasion without wanting to blow out<br />
on dessert calories. You could use a mixture<br />
of boysenberries and blackberries instead of<br />
raspberries and strawberries to get a different<br />
berry flavour and colour.<br />
Makes: 8 portions<br />
Prep time: 15 minutes + at least 6 hours<br />
freezer time<br />
Base<br />
• ½ cup desiccated or shredded coconut<br />
• 7–8 pitted medjool dates (or 15–16 normal<br />
dried dates soaked in boiling water for 5<br />
minutes)<br />
• ⅓ cup sunflower seeds or almonds<br />
Filling<br />
• 500g mix of frozen raspberries and<br />
strawberries, defrosted<br />
• ¼ cup runny honey or maple syrup<br />
• 1–2 teaspoons rosewater or vanilla bean<br />
paste or extract<br />
• 1 cup cream or coconut cream<br />
• 1 ¼ cups unsweetened natural Greek<br />
yoghurt or coconut yoghurt<br />
• Grease the bottom and sides of a 20–21cm<br />
round spring-form cake tin and line with<br />
baking paper.<br />
1. To make the base, place all ingredients in a<br />
food processor and blitz until well combined<br />
and the mixture has formed a slightly<br />
sticky dough that holds together well when<br />
pinched between your fingers; if it’s still<br />
a little crumbly just add 1–2 tablespoons<br />
water and blitz again. Scrape down the sides<br />
of the food processor as necessary to ensure<br />
all the ingredients are incorporated. Spread<br />
mixture over the base of prepared cake tin<br />
using the back of a spoon – it will be quite<br />
a thin layer. Place in the freezer while you<br />
make the filling.<br />
2. Blend berries, honey/maple syrup and<br />
rosewater/vanilla until smooth. Scoop out ½<br />
cup berry mixture and set aside in a bowl.<br />
3. Add cream/coconut cream and yoghurt<br />
to remaining berry mixture and blend together<br />
briefly until combined and a pretty<br />
pink colour.<br />
4. Pour filling over the base and roughly<br />
smooth out the top. Spoon reserved berry<br />
sauce over the filling and use a teaspoon or<br />
knife to create a few pretty swirls. Freeze<br />
for at least 6 hours (or overnight) until firm.<br />
When ready to serve, remove from freezer and<br />
stand at room temperature for 10–15 minutes<br />
to slightly thaw, before releasing spring latch<br />
and removing cake from tin. Decorate with<br />
extra berries and flower petals if you like.<br />
Use a large, sharp knife to cut into portions.<br />
<strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong><br />
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