Ultimate superfood salad, apple cinnamon baked oatmeal and grilled chicken, tomato & avocado salad

These recipes are provided for National Nutrition Week. This is Day Three by Energize Health Club Trainers Isabelle and Sarah

Breakfast: Apple Cinnamon Baked Oatmeal

by GR Trainer Isabelle

Ingredients (serves 4):

For the oatmeal:

  • 1 1/2 cups uncooked oatmeal
  • 1 3/4 cups unsweetened almond milk
  • 1 large apple (any type), peeled finely chopped
  • 1.5 teaspoons ground cinnamon
  • 1 teaspoon vanilla
  • pinch of salt
  • 1 egg white
  • 1/4 cup pomegranate seeds

For the leche sauce:

  • 8 tablespoons greek yogurt low fat 2%
  • 4 tablespoons almond milk
  • 1 teaspoon cinnamon
  • 2 teaspoons honey


Preheat oven to 180C then spray a medium size baking dish with nonstick cooking spray.

Place all ingredients for baked oatmeal, except the pomegranate, in a large bowl and mix. Transfer into baking dish. Bake at 180C for about 30 minutes or until the top begins to brown. It is now ready to serve.

Mix all ingredients for leche sauce and spoon over the baked cinnamon.

Lunch: Ultimate Superfood Salad

by GR Trainer Sarah

Ingredients (serves 8):

For the Dressing

  • 1/4 cup grapeseed oil
  • 1/2 cup lemon juice, fresh
  • 1 tablespoon ginger, peeled and grated
  • 2 teaspoons whole grain mustard
  • 2 teaspoons pure maple syrup, optional
  • 1/4 teaspoon salt, or to taste

For the Salad

  • 2 cups kale, tightly packed and thinly sliced
  • 2 cups red cabbage, thinly sliced
  • 2 cups broccoli florets
  • 2 large carrots, peeled and grated
  • 1 medium red capsicum, sliced into matchsticks
  • 1/2 cup fresh parsley, chopped
  • 1 cup walnuts
  • 1 tablespoon sesame seeds
  • Optional Topping: 2 medium avocados, diced


Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use.

Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.

Pour desired amount of dressing over the salad and toss until everything is coated.

Add the parsley, sesame seeds and walnuts and toss again. Top with avocado if desired. May be served as an entrée salad or as a side salad to your favorite meal.

Dinner: Grilled Chicken with Tomato, Avocado Salad

by GR Trainer Isabelle

Ingredients (serves 4):

  • 1/4 cup low-fat buttermilk
  • 3 tablespoons mayonnaise
  • 2 tablespoons minced fresh flat-leaf parsley
  • 1 tablespoon minced shallots
  • 1 teaspoon minced fresh thyme
  • 1 teaspoon cider vinegar
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon kosher salt
  • 1 garlic clove, minced
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • cooking spray
  • 1 1/2 tablespoons olive oil
  • 1 teaspoon onion powder
  • 3/4 teaspoon Ground Cumin
  • 3/4 teaspoon kosher salt, divided
  • 1/4 teaspoon chipotle chile Powder
  • 2 ears yellow corn, shucked
  • 1 small red onion, cut into 1/2-inch slices
  • 2 yellow tomatoes, each cut into 4 slices
  • 2 red tomatoes, each cut into 4 slices
  • 1 cup cherry tomatoes, halved
  • 1 sliced peeled ripe avocado (150 g)


Preheat grill to high heat.

Combine first 9 ingredients in a small bowl; stir with a whisk. Chill buttermilk mixture until ready to serve.

Lightly coat chicken with cooking spray. Combine oil, onion powder, cumin, 1/2 teaspoon salt, and chipotle; rub evenly over chicken.

Coat corn and onion with cooking spray. Arrange chicken, corn, and onion on grill rack; grill 8 minutes or until done, turning chicken and onion once and corn occasionally.

Remove from grill; let stand 5 minutes. Cut corn kernels from cobs. Slice chicken.

Arrange 1 breast on each of 4 plates. Arrange 2 yellow and 2 red tomato slices on each plate. Top each serving with 1/4 cup cherry tomatoes. Divide corn, onion, and avocado evenly among plates. Sprinkle 1/4 teaspoon salt over salads. Drizzle about 1 1/2 tablespoons dressing over each salad.

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