BAKED SEA PERCH with STEAMED BROCCOLI & SWEET POTATO FRIES

I was very lucky to be given several Sea Perch fillets from my father-in-law, who caught them fishing up in Northern QLD earlier this year. Sea Perch is often called Red Emperor, however it is not a true Emperor fish. As I am not an avid fish eater but have decided to become, due to the numerous health benefits fish provides, I did some extensive research regarding how to cook fish before diving in. I chose baking the fish as apposed to grilling or pan frying, as it seemed a better way to keep the moisture in the fish. I was surprised to learn that Sea Perch is one of Australia's most highly regarded fish...lucky I have a whole freezer full of them! 

INGREDIENTS

Baked Fish 

• the juice of half a lemon
• the juice of half a lime (or the juice of 1 lemon or 1 lime)
• 1 large garlic clove, finely chopped or crushed
• 1/2 teaspoon chilli flakes
• 1/4 cup fresh parsley, finely chopped
• 2 sea perch fillets, skinned
• al foil 
• 1 tablespoon extra virgin olive oil 
• shallow oven tray or baking dish 

Sides

• 1 medium sweet potato, washed, peeled & cut into thin even wedges
• 1 teaspoon extra virgin olive oil 
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1 head of broccoli, separated into florets and stalk chopped

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Toss the sweet potato wedges with the oil and spices, then place on a lined baking tray. Place at the very top of the oven and cook for 20-25 minutes or until fries are lightly browned and cooked to your liking. Remove from heat. 

2. Combine the lemon and/or lime, garlic, chilli and parsley in a small bowl, mixing well. 

2. Place the fish in separate al foil, then brush the oil over the front and back of the fish fillets. Pour half of the marinade over the top of each fillet and wrap the fish like a parcel in the foil. 

3. When the fries have been in the oven for 15 minutes, bake the fish in the oven in a shallow tray or baking dish for 10-12 minutes, using a knife to see if the fish is cooked (if it is cooked, the fillet will flake slightly when the knife enters). Remove from the oven. 

4. When the fish has been placed in the oven, bring a small saucepan to the boil over high heat, covered. Remove the lid and place a sieve or colander in place of the lid with the broccoli florets & stalks inside. Steam for 4-5 minutes or until just tender. Remove from heat and toss with ground black pepper. 

Serve fish alongside 1/2 of the steamed broccoli and 1/2 of the sweet potato fries. 

Serves / 2

Total Preparation time & Cooking time / around 35 minutes  

x Emily 

 

SCANDAL ACTRESS KERRY WASHINGTON RAVES ABOUT PILATES

Scandal actress Kerry Washington's toned and trim post-baby physique is up front and centre in the September cover of Self magazine, all thanks to her regular Pilates sessions! The 38-year-old opens up about motherhood, finding a work-life balance, why she didn't pressure herself to lose her post-baby weight and most importantly, why Pilates is her favourite form of exercise. 

Washington has been a raving Pilates fan for the past 10 years. The actress reveals that her love of Pilates came about due to an injury. "I got really injured while I was training and I needed to find a way to work out that was both rehabilitating and challenging for me physically so I could still stay in shape, and Pilates was the answer to all of my questions." 

As Kerry has to wear high heels during most of the filming of her TV show Scandal, she needs to perform low-impact exercises, like Pilates, so that she does not put further pressure on her knees. In addition to Pilates, the taut actress also dapples in the stability ball, strength training, interval training, squats, lunges, running, dancing and hiking! Pilates is her most consistent form of exercise however. “With Pilates, I get to bring my true self. I get to go: How can I take care of myself and push myself past my comfort zone?” 

Kerry is in wonderful shape, however it is not without a lot of hard work! The proud mother of 17-month-old daughter Isabella does Pilates five days a week, for one hour each session! You can see the amazing results Washington has been reaping however, as she had incredibly toned inner thighs, arms, abs and gluts! 

Whilst Kerry dedicates herself to fitness, she is quick to point out that her family is number one. “I try to get it my (exercise) in very early in the morning so I can be back with my kid early”. She has even converted half of her dressing room into a gym! 

Want to find a form of exercise that you can do everyday? Eager to get back into shape after winter? Call Premium Pilates Studio today on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com. 

Images by http://madamenoire.com/,  http://assets-s3.usmagazine.com/, http://news-entertainment.net/, http://www.hollywoodtake.com. 

SWEET SUMMER SLAW

The name and adaptation of this recipe comes from one of Yotam Ottolenghi’s amazing vegetarian creations. Yotam likes to make this ‘slaw’ as he calls it, with caramelised macadamia nuts and lots of papaya, green cabbage, mint and coriander. Not being a fan of caramelising ingredients due to the high quantity of butter and sugar used, I decided to opt for a relatively small amount of peanuts and raw shallots. You could serve this salad naked, or with vermicelli noodles like myself to make it more filling. Definitely a summer salad for the hot steamy Brisbane weather! 

INGREDIENTS

Dressing

• the juice of 2 small limes 
• 1 large garlic clove, finely chopped
• 1/4 teaspoon dried chilli flakes
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup
• 2 tablespoons sesame seeds
• 2 tablespoons water 

Salad

• 150g rice vermicelli noodles
• 1/2 a red cabbage, washed & finely shredded
• 2 large carrots (around 300g), finely grated
• 1 medium mango (around 100g), diced 
• 2 spring onions, finely chopped
• 2 tablespoons fresh basil / coriander, torn 
• 1/4 cup roasted unsalted peanuts
• Optional- 1 ripe avocado, diced 

METHOD 

1. To make the dressing, whisk all the ingredients in a small bowl.

2. Fill a large heatproof bowl with boiling hot water and place the raw vermicelli in it. Leave to sit for 5 minutes, then drain well with cold water. Place the cooked vermicelli in a large serving bowl and toss the red cabbage, carrot, mango, spring onion, basil, peanuts, dressing and avocado, if using, in the bowl. Serve cold. 

Serves / 4

Total Preparation time / 15 minutes 

Total Cooking time / max 10 minutes 

x Emily 

VEGETARIAN (or not) OMELETTE

Eggs are a great way to get your protein and good fat hit. I don't think of omelettes or eggs for that matter as exclusively for breakfast; they are a wonderful late night dinner idea, as they are low in carbs and full of flavour. I have always been a little apprehensive about cooking omelettes, however after several attempts over the years I am confident with my recipe below. The finished product may not look as fancy as what would appear on your plate at a cafe, but it is tasty, nutritious and simple to make. I prefer this omelette sans meat, however I do realise that will not like this, hence the optional addition of bacon or ham. Ground or smoked paprika is also optional- if this is not in your pantry just use more ground black pepper. 

INGREDIENTS

• 1 1/2 teaspoons olive / rice bran oil
• 1/4 small red onion (30g), finely chopped 
• 1/2 a small red capsicum, roughly chopped
• 1/2 a small green capsicum, roughly chopped
• Optional - 1/2 teaspoon ground or smoked paprika 
• Optional- 80g bacon or 100g ham, roughly chopped
• 4 eggs, lightly beaten
• 1/2 cup water 
• 2 tablespoons fresh chives, roughly chopped, plus extra, to serve 
• ground black pepper 
• 20g feta, crumbled 
• a small handful of baby spinach 

COOKING 

1. Heat 1/2 teaspoon of oil in a medium frying pan over medium heat and cook the onion for 2 minutes or until the onion has softened. Add the capsicum and the paprika and/or meat if using and stir for 2 minutes or until well combined and the capsicum is just al dente (still slightly crunchy). If you are cooking bacon or ham this step may take slightly longer, depending on how you like your meat cooked. Remove from the pan when cooked and keep warm. 

2. Whisk the eggs, water, chives and a generous pinch of pepper in a deep bowl or jug. Heat 1/2 teaspoon of oil in a medium frying pan on low to medium heat and swirl to coat. Pour in half of the omelette mixture and leave until the egg is set around the edges; this should take around 2-3 minutes. Carefully fold one half of the omelette over the other and leave to cook for another minute or until the the omelette has just set.  Remove the omelette from the pan, place on a serving plate and add half of the capsicum mixture, topping with feta and half of the baby spinach. Repeat the cooking process with the remainder of the egg mixture. 

Serves / 2 
Total Preparation time / max 10 minutes 
Total Cooking time / around 15 minutes 

x Emily 

ACTRESS DENISE RICHARDS has a CHEAT DAY THANKS TO PILATES

We all like to think that celebrities are so toned and slim because they never eat the bad stuff. Wrong! Crazy toned actress Denise Richards was spotted eating ice cream just the other day, revealing that everyone has unhealthy cravings that they give into. The mother-of-three says that Reformer Pilates, Barre Pilates and dance are the reasons why she can splash out on junk food occasionally. 

The 44-year-old stunner recently told Self magazine: " I am very active. I found what works for my body - everyone's body is different and I think it's best to find what works for you. For me it's Pilates and dance." The actress has had numerous photos taken of her working hard on the Reformer machine and on the Barre. Denise says that her favourite and most effective workout is the Reformer. "My abs get the best workout with my Pilates reformer - I had two C-sections and it was the only thing I found that got my tummy flat". 

However, it does take two to tango. Besides sticking to a regular Pilates routine several times a week, the toned star also watches what she eats. A very healthy diet most of the time is imperative to achieving Richard's very trim body. "My diet is 80 percent vegetarian and I eat all day long. I have lots of little meals; it's best for me. I found eating three big meals I felt too full and got tired especially after lunch. I eat lots of fruit, veggies, egg whites, oatmeal, a little chicken, eggs, rice - that's mostly my diet. I do splurge on ice cream and I love pretzels." 

What to tone up your tummy in time for summer? Keen to try a new form of exercise if your current one is not shifting the weight from those problem areas? Call Premium Pilates studio today on 0402 680 724, visit us online at premiumpilatesstudio.com or email us at premiumpilatesstudio.com today! We have a vast variety of classes for you to choose from, including Reformer Pilates classes which include the Wunda Chair and the Jumpboard, Total Barre classes, Floor Pilates and Stretch classes! 

x The Premium Pilates Studio team 

Images by dailymail.co.uk, http://i.huffpost.com/gen/1021825/thumbs/o-DENISE-RICHARDS-BODY-570.jpg?7 and https://www.google.com.au/search?q=denise+richards+pilates&espv=2&biw=1256&bih=606&source=lnms&tbm=isch&sa=X&ved=0CAYQ_AUoAWoVChMI5p3pptiixwIVZhemCh06YAnB#imgrc=qKhn3uWRNncdkM%3A

RED LENTIL SOUP

I do not subscribe to the no lentils and legumes rule that the Paleo eating plan enforces, as I love their nutty & earthy taste and the benefits far out weight whatever carbs they contain. Low in calories, basically fat-free and high in nutrients, lentils & legumes should be on everybody's plate at least once a week. Lentils themselves lower cholesterol, are a great source of protein, iron and magnesium, assist in weight loss, stabilise blood sugar due to their high fibre levels, increase energy and play a role in both heart and digestive health. I chose red lentils for this soup as they are quicker to cook than any other types of lentils, making them a perfect match for a busy cook. Do not be alarmed when your red lentils change colour whilst cooking! They will start off as a beautiful salmon colour when raw and will fade to a golden yellow colour as they cook. 

INGREDIENTS

• 1 cup red lentils
• 3 cups salt-reduced vegetable stock
• 6 cups water
• 3cm fresh ginger, finely chopped
• 3 garlic cloves, finely chopped
• 1 medium brown onion or medium leek (white part only), finely chopped
• 2 medium carrots, peeled and chopped into even pieces
• 200g pumpkin, peeled & seeds removed, chopped into even pieces
• 1 head of broccoli, cut into even sized florets and stalk finely chopped 
• Optional- 2 celery stalks, chopped into even pieces
• Optional- 2 medium tomatoes, chopped into even pieces
• 2 tablespoons tomato paste
• 2 bay leaves
• 1/2 cup fresh parsley, finely chopped, plus extra to garnish
• Optional- 4 sprigs of thyme
• ground black pepper 

COOKING 

1. Combine the lentils, stock and water and bring to the boil in a large saucepan, covered. 

2. Once boiled, reduce the heat to a low simmer and add the ginger, garlic, onion/leek, carrot, pumpkin, broccoli, celery & tomato if using, tomato paste, bay leaves, fresh parsley and thyme if using. Simmer, covered, for around 20 minutes or until the liquid has thickened slightly and all the vegetables are tender. 

3. Remove from the stove, find and discard the bay leaves and the thyme sprigs. Stir in a generous pinch of ground black pepper. Serve warm, with extra parsley on top, if desired. 

Serves / 4 

Total Preparation time / up to 25 minutes 

Total Cooking time / 30 minutes 

x PPS team 

FORMER VICTORIA SECRET'S ANGEL DOUZTEN KROES KEEPS HER PILATES UP

Even though model Doutzen Kroes is no longer a Victoria Secret Angel she has no plans to cease the lingerie company's recommended fitness program, which includes regular Pilates ! The Dutch model was asked just recently if she has 'let go' with regards to her tough runway exercise regime and her response was this: "No, because what I thought the other day was, if you have a Victoria's Secret picture it's retouched, but paparazzi don't retouch so it makes it even more pressure when there are photographers on the beach. Basically nothing has changed and I have to be in the same shape!''

When asked by Grazia magazine how she stays in such toned shape, Kroes revealed: ''I am in Amsterdam at the moment and as I was biking I thought maybe this is why (why she is in such good shape), because we have the canal and the bridges and I bike everywhere. It's a lot of cardio when you go fast. I do that and Pilates and I run around with the kids all day so I'm on my feet all day long. I go to Pilates three times a week.''

The Dutch beauty's abs are incredible, as you can see for yourself from the photos above! It's hard to believe that she had her daughter just one year ago. When asked how she got back into shape, the model replied, " It was hard to find the time to work out, but for my job I have to. I would work out, but I would also have my teacher come to my place so I could do Pilates at home. I gave birth end of July and then I had the Victoria’s Secret show in November, four months later, so I started around the beginning of October because you can’t start too early because of your abs and you have to be careful. I was doing exercises from October, and did a lot with LA Beautiful in New York and mixed in Pilates and biking." Nice to hear that even a model takes a few months off after having a baby before working out! 

Want to tone up and feel better after having a little one? Eager to work on those hard to sculpt areas? With Reformer, Floor, Total Barre and Stretch classes available at Premium Pilates Studio, there is something for everyone! Visit us online at premiumpilatesstudio.com, call us on 0402 680 724 or email us at inquiries@premiumpilatesstudio.com today! 

Images & text by http://www.graziadaily.co.uk/, http://www.tv3.ie/xpose/article/fashion/174513/Doutzen-Kroes-still-follows-her-Victorias-Secret-regime, http://static.celebuzz.com

THE JUMP BOARD - AT THE STUDIO NOW!

The Pilates Jump Board is a relatively new craze to hit Pilates studios, even though it was first invented in the 1970's for athletes in the Soviet Union. Recently this unassuming board has become uber popular and we have just 'jumped on board' and welcomed this little addition to our studio! Let's break down what this board does and why everyone is loving it! 

What is a jump board? 

It is a board that attaches to the front of a reformer machine and changes the reformer into a horizontal jumping apparatus. The Jump board allows clients to jump, hop, skip and leap whilst lying on their sides and backs. The spring tension of the reformer machine removes gravity from the jumping, therefore you feel as if you are jumping with no pressure. As a result of the elimination of gravity you feel as if you are jumping on the floor without the high impact. 

Is the jump board the same as jumping on the floor? 

No. It is much easier and much safer for the joints to jump on a jump board than to jump on the ground flat footed as gravity is removed from the equation when using a board, due to the light springs attached to the reformer. In addition, the jump board facilitates the engaging of your core, whilst regular jumping does not. When lying on the reformer your spine is supported and aligned correctly, which is not the case when you are engaging in regular jumping. The springs of the reformer work with you and against you to tone your muscles whilst removing stress on your joints. As the jump board is low impact, it protects your knees, hips and lower back from the harsh and jarring impact of landing on the floor when jumping or performing other cardiovascular standing exercises. Jumping on the jump board is even safer than jumping on a trampoline! If you do not have any injuries, you may be wondering why low impact exercise is good for you. Low impact exercise keeps the joints healthy whilst obtaining comparable benefits to that of high impact exercise. For those poor injured souls out there, low impact workouts aid in the healing and recovery of your joints by keeping them fluid and by improving the strength of the muscles around the joints. 

How does adding a jump board into my reformer classes benefit me? 

This low impact exercise is an excellent way to get the core working, the cardiovascular system going and your muscles toning without putting strain on your joints. Traditional Pilates classes are often performed in a slow and very stable manner to assure the engagement of the core muscles. The jump board revives the core whilst challenging your stability on an unsteady but safe surface of support with a much faster rhythm than you are used to. 

A massive benefit of the jump board is the fact that it adds a cardio element to your Pilates classes. When clients perform a 15-20 jump board series, their heart rate is raised for an extra 15-30 minutes post workout, which burns copious more calories than a traditional Pilates class does. Jumping on the jump board is equivalent to performing the Pilates 100's over and over again! The heart rate increases, which removes unwanted toxins from the body, pumps the blood more quickly and assists in weight loss; all great things! 

A few more benefits of the jump board:

• It assists in building and enhancing bone density, as this form of Pilates trains the body to consistently articulate muscles and joints with nominal strain on the body,
• It builds muscular strength and tone,
• It reinforces and strengthens the alignment of the hip, knee, foot and ankle,
• It engages the principles of Plyometrics, also known as "jumping training", which are exercises that use massive amounts of force in small intervals of time. Plyometrics creates added strength and power, 
• It is a great change in your Pilates routine,
• It is amazing cardiovascular exercise and is one of the ONLY forms of cardio that you can lying down!
• You can even use the jump board for exercises for exercises that do not involve jumping. As the board is a much larger surface area than the footbar, clients often find that the board is more stable to press against, and LASTLY,
• It is very very FUN!! 

Can anyone use a jump board? 

Clients must have reasonable core strength to be able to jump on a jump board safely. You may not get to jump during your first few reformer classes, but do not be disheartened. Your instructor will know when you are ready to start jumping! Pre and early stage post natal woman are unable to jump, in addition to severely injured clients. 

Interested in getting your cardio on without standing? Want to see what this craze is all about? Call Premium Pilates Studio on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com to book in a class today! 

HEALTHY FRENCH TOAST

Who says that all French toast has to be fatty and sugary with copious amounts of ice-cream, maple syrup and chocolate? Yes that first sentence may sound like a dream to you, but it is no friend to your waistline or your organs! French toast can be healthy, as my mother taught me growing up. She used to make French toast for me on occasion, whenever I requested it in the morning (such a spoilt little girl I know!). I believe she had learnt how to make this delicious breakfast food from my Babushka (Nanna), who used to own a little restaurant in Melbourne’s Chapel Street. Babushka’s and dedushka’s (grandfather) restaurant served beautiful Russian food and filling breakfasts; such as french toast and eggs. I have adjusted the recipe somewhat to omit the extra sugar that they used (sorry for all you sweet people out there!) Trust me when I say that this french toast still tastes incredible sans sugar, due to the vanilla essence, the lemon, the fresh strawberries and the spicy hit of cinnamon. 

INGREDIENTS

• 150g strawberries, cut into halves or quarters 
• 1 teaspoon vanilla extract /essence (organic and natural if available)
• 1 tablespoon lemon juice
• 2 free range eggs, beaten well 
• 1/4 cup unsweetened almond milk 
• 1 teaspoon ground cinnamon
• 4 pieces of multigrain, wholemeal or gluten-free bread 
• 1 teaspoon rice bran oil

COOKING 

1. Place the cut strawberries, vanilla essence and lemon juice in a small bowl. Toss well to combine and leave the flavours to soak whilst you prepare and cook the toast. 

2. Place the beaten eggs, milk and cinnamon into a medium bowl and whisk well to combine. Soak each slice of bread in the egg mixture. Heat a large fry pan over medium heat and add the oil, swirling to coat the pan. When oil has heated add the 4 slices of bread and cook for 3-4 minutes on each side or until egg is cooked and the bread is golden in colour. Remove from heat and top with the marinated strawberries. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes maximum

Total Cooking time / 10 minutes maximum

x Emily