Muesli Yoghurt Muffins, Vegetable Feta Slice, Fish Lentil Salad – National Nutrition Week – Day Six by Energize Health Club Trainers

Breakfast: Muesli and Yoghurt Muffins

by GR Trainer Therese

Ingredients (makes 12):

  • 1 cup organic self-raising flour
  • 3/4cup wholemeal self-raising flour
  • 1/2 cup caster sugar
  • 1 teaspoon ground cinnamon
  • 1 1/2 cups natural muesli (see note)
  • 80g reduced-fat canola spread, melted
  • 1 cup reduced-fat vanilla yoghurt
  • 2 eggs, lightly beaten
  • 1 large granny smith apple, peeled, cored, finely chopped
  • 1 tablespoon honey

Directions:

Preheat oven to 200°C/180°C fan-forced.

Line a 12-hole, 1/3 cup-capacity, muffin pan with paper cases.

Combine flours, sugar, cinnamon and 1/2 cup muesli in a bowl. Make a well in the centre. Whisk spread, yoghurt and eggs together in a jug. Pour into well. Using a large metal spoon, stir until just combined (don’t over-mix). Stir in apple.

Spoon mixture into paper cases. Combine honey and remaining muesli in a bowl. Spread muesli mixture over muffins. Press on lightly to secure. Bake for 20 minutes or until a skewer inserted in the centre of 1 muffin comes out clean. Stand in pan for 5 minutes. Turn out onto a wire rack to cool.

Lunch: Vegetable and Feta Slice

by GR Trainer Isabelle

Ingredients (serves 6):

  • ​​1 large (650g) orange sweet potato, peeled
  • 2 tsp olive oil
  • 1 large onion, chopped
  • 2 tsp sweet paprika
  • 4 large eggs
  • 2 tbs plain flour
  • 1/2 cup reduced fat milk
  • 2 medium zucchini, grated
  • 150g reduced fat feta cheese, crumbled
  • Cracked black pepper, to season
  • 1 bunch asparagus, cut into 4cm lengths
  • Olive oil spray
  • Green salad, to serve

Directions:

Cut sweet potato in approximately 3cm chunks. Boil, steam or microwave until just tender, drain. Preheat oven to 190°C (170°C fan-forced).

Heat oil in a non-stick frypan, add onion and paprika and sauté for about 2 minutes until softened. Remove from heat. Whisk eggs and flour in a large bowl until combined then whisk in milk. Gently stir in zucchini, sweet potato, sautéed onion and two-thirds of the feta cheese then season with pepper.

Lightly grease an 18cm x 28cm rectangular ovenproof dish with cooking spray. Pour mixture into prepared dish. Arrange asparagus pieces on top then sprinkle with remaining feta and spray lightly with cooking spray. Bake in preheated oven for 35-40 minutes until set.

Cut into squares to serve. Accompany with a green salad.

Dinner: Pan-fried Fish with Lentil and Spinach Salad

by GR Trainer Isabelle

Ingredients (serves 4):

  • 250 gram butternut pumpkin (peeled, cut into 1cm pieces)
  • olive oil cooking spray
  • 460 gram flathead fillets (halved lengthways)
  • 800 can lentils (drained, rinsed)
  • 2 medium tomatoes (cut into wedges)
  • 80 gram baby spinach
  • 1 1⁄2 tablespoon red wine vinegar

Directions:

Preheat oven to 200°C. Place pumpkin on a baking tray. Spray with oil. Bake for 15 minutes or until tender.
Meanwhile, spray a non-stick frying pan with oil. Add fish and cook over medium-high heat for 6–7 minutes or until just cooked through.
Combine pumpkin, lentils, tomato, spinach and vinegar in a bowl. Toss to combine. Serve with fish fillets and lemon wedges.

You can replace lentils with chickpeas and pumpkin with sweet potato. Serve with crusty bread.

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