Sneaky Lasagne

  • 500g lean mince
  • 2 tins (400g) diced tomatoes
  • 1 large onion, chopped
  • 2 carrots, grated
  • 1 large zucchini, grated
  • 10 mushrooms, chopped
  • Tin of 4 bean mix, mashed
  • 2 tbsp tomato paste
  • 600ml skim milk
  • 1 tsp mixed herbs
  • 1 tbsp parsley, chopped
  • 1 tsp butter
  • 2 garlic cloves, crushed
  • lasagne sheets
  • good splash of red wine
  • pepper
  • spray oil

1. Meat sauce – cook onions, mushrooms and garlic until soft, and then add mince. Add in carrot, zucchini, beans, herbs, paste, tomatoes and red wine. Lower heat and simmer for 30 mins.

2. White sauce – melt butter and flour together in a pan and slowly add in milk while continually stirring. Add pepper to taste.

3. Preheat oven to 180 degrees.

4. Prepare lasagne layers in a baking dish with meat, white sauce and sheets. On the top layer, pour remaining white sauce and add a sprinkling of grated low fat cheddar or parmesan. Cook for 45 mins.

5. Serve an 8cm x 8cm piece with a healthy side salad!

Benefits

Lean beef mince – good source of protein (muscle repair and recovery), iron (energy and carrying oxygen around the body), B12 (helps form red blood cells, mental function and promotes growth), zinc (enzymatic reactions, carbohydrate metabolism, sperm in males)

Onion and garlic – great for colds and eliminating phlegm and symptoms, boosts immunity.

Carrots – rich source of beta carotene (Vit A), B1 and B2, potassium, sodium and silicon. Helps night vision, inhibits cataracts, treats indigestion and protects against cancer. Helps improve skin appearance and calcium absorption.

Tomatoes – rich in Vit A and Vit C, calcium, phosphorus and potassium, detoxifies the body and contains lycopene – a powerful antioxidant

Zucchini – high in Vit A, calcium, phosphorus and potassium, food for circulation

4 bean mix – good source of fibre, protein, low GI and low in fat

Parsley – good for flushing out kidneys and eliminates fluid retention. Strengthens digestion and promotes delayed menstruation.

Cous Cous Summer Salad

  • Cous cous
  • Vegetable stock
  • 1 cold cooked chicken breast (diced)
  • 1 cooked diced onion
  • 1 tbsp pinenuts
  • 1 tbsp chopped dried apricots
  • 1/2 tsp diced parsley
  • 1 tbsp slivered almonds
  • 1 tbsp chopped sundried tomatoes
  • 1 tbsp olives
  • 1 grated carrot
  1. Lightly toast the pinenuts and slivered almonds under the grill.
  2. Cook the cous cous with the vegetable stock until absorbed and light and fluffy.
  3. Combine everything in a bowl and sprinkle with parsley. Serve cold.

Cous cous – medium GI index, energy for muscles and the brain

Chicken – good source of protein (muscle repair and recovery) and low in fat

Onion – great for cold symptoms and eliminating phlegm – boosts immunity

Pinenuts – good source of protein, high in essential fatty acids

Almonds – helps to lubricate the intestines, low in fat, high in calcium, magnesium and iron

Dried apricots – great source of calcium, vitamin A and potassium

Parsley – good for flushing out kidneys, eliminating fluid retention, strengthens digestion

Tomatoes – rich in vitamin A and C, calcium, phosphorous, potassium – detoxifies the body and contains lycopene (a powerful antioxidant)

Olives – purchase olives in water / brine for less fat – they are a good source of monounsaturated fats and vitamin E. Black olives have a higher mineral content.

Carrots – rich source of beta carotene (Vitamin A), B1, B2, potassium, sodium and silicon. They help with night vision, inhibit cataracts, treat indigestion and protect against cancer. They also help improve skin appearance and calcium absorption.

Sweet Potato Salad

  • 2 medium sized sweet potatoes
  • mixed herbs
  • garlic
  • olive oil
  • 4 tbsp pinenuts
  • 2 handfuls of baby spinach
  • 250g cottage cheese

Cut sweet potato into small cubes, mix in bowl with herbs, garlic and olive oil (enough to coat potato entirely). Place sweet potato on oven tray and put in 200 degree oven for approximately 30 minutes (enough to create a soft, yet roasted texture to the potato).

To roast pinenuts: place pinenuts on oven tray in hot oven for approximately 5 minutes (keep an eye on them because they easily burn).

Place baby spinach, cottage cheese, potato and pinenuts in a bowl. Mix together gently and serve.

Sweet potato can be made prior, however don’t mix all ingredients until ready to serve. This will keep the salad fresh.

Supplements

supplementsJoel’s Fitness carries a range of supplements to assist you in reaching peak performance.

All our products are of the highest quality.

A sample from our range:

360 Whey

High Protein, Low Carb, Low G.I, Gluten Free, High Digestibility, Free from anything artificial, Proteins used are Halal & Kosher, Low Fat, Fast and Slow breakdown, Undenatured, 100% natural, GMO Free.

Night Growth Micellar Casein Pure

Undenatured (low heat extraction), Premium Grade, Low Fat, Gluten Free, Hormone free, Low Carb, High Protein.

AST GL3 L-Glutamine

GL3, 2-Aminoglutaramic Acid, is a pure L-Glutamine supplement in crystalline powder form. Glutamine has become more prominent as new studies suggest its unique contribution to protein synthesis (muscle growth), anti-proteolytic (prevents muscle tissue breakdown) functions and growth hormone elevating effects.*

  • Increase Muscle Hardness*
  • Increase Muscle Cell Hydration*
  • Increase Protein Synthesis*
  • Increase Muscle Strength*
  • Enhances Recovery*

BCAA Recovery

BCAAs have long been studied, showing benefits in reducing muscle soreness, faster recovery time, reduced creatine kinase (which is a good indicator of recovery) and a better retention of maximum muscular force.

Homemade Hommus

400g tin of drained and washed chickpeas
1 tablespoon olive oil
1/2 fresh squeezed lemon
1 clove garlic very finely diced
1 tablespoon tahini (sesame seed paste)
Garnish with a sprinkle of paprika and shallots

Place all ingredients (besides garnish) into a blender or food processor and blend until combined. If it’s too thick, add a tablespoon or two of water. Garnish with paprika and shallots, and store in the fridge for up to five days. Hommus is great to have as a snack with multigrain crackers or chopped up vegetables.

  • Chickpeas are a fantastic source of protein, fibre, iron, potassium, Vitamin B1 & B2, and are low in fat (3g per cup) and sodium. They also help lower cholesterol.
  • Lemons are a great source of Vitamin C and bioflavonoid (Vitamin P), enhancing Vitamin C.
  • Tahini is a great source of protein, calcium, omega 6, magnesium, iron, zinc, Vitamin A, E and B3.
  • Another variation is to include mushroom (blended or as a garnish). Button mushrooms are rich in potassium, phosphorus, copper, iron, B1 & B2. Mushrooms also have beneficial qualities in reducing blood fat levels, antibiotic properties, and are easily digested.