PRAWNS with GREENS

Even though it is only the beginning of spring, I'm already feeling like making meals fit for summer! This is a perfect meal for a late dinner, as it is incredibly light and healthy. I'm really getting used to making seafood a few times a week and I feel like I'm reaping the health benefits already. Prawns are a complete & great source of protein, as they contain all nine amino acids and 100g of prawns contains a whooping 25g of protein, around the same amount as chicken & beef contain. This seafood is very low in calories (always nice to hear!). 100g of prawns contains a mere 115 or so calories. Whilst prawns do contain higher than average levels of cholesterol, they are made up of GOOD cholesterol due to their healthy fats (Omega 3 fatty acid). Prawns are also a rich in Vitamin B-6, B-12, iron and zinc. They may not be the cheapest meat option, but who isn't willing to spend some money on their health? 

INGREDIENTS

• 1 teaspoon extra virgin olive oil
• 1 garlic clove, finely chopped
• 3cm fresh ginger, grated 
• 200g green beans, trimmed & cut into 3em pieces
• 1/2 a bunch buk choy, roughly chopped
• 1/2 a bunch pak choy, roughly chopped
• 2 tablespoons soy sauce
• 300g raw or cooked prawns, shelled & tails on or off 
• 2 tablespoons lime juice
• Optional- fresh coriander leaves, torn and 1 spring onion, finely chopped

COOKING 

1. Heat olive oil in a medium fry pan over medium heat, swirling to coat the pan. Add the garlic and ginger and cook, stirring often, for 2 minutes or until fragrant. 

2. Add the cut beans to the pan and cook for 1 minute, stirring, before adding the buk choy & pak choy. Add the soy sauce to the pan and stir well, then cover for 2 minutes or until the buy & pak choy are tender (the beans can still have a little crunchiness to them). 

If the prawns are raw: remove the vegetables from the pan and add a small splash more olive oil to the pan over medium heat. Add the prawns and cook for 1-2 minutes or until they become cloudy in colour. 

If the prawns are cooked: remove the vegetables from the pan and place them in a medium bowl with the cooked prawns. Drizzle the lime juice on top and add the coriander and spring onion, if using. Toss well and serve. 

Serves / 2

Total Preparation time / 10 minutes 

Total Cooking time / under 10 minutes 

GREEN TEA HAWAII - WHAT EXACTLY IS IT and WHY WE SELL IT AT THE STUDIO

It's hard to not become totally and completely lost with all the new energy & weight-loss drinks on the market right now. What's deemed as healthy and good for you one day may be criticised tomorrow. The instructors at Premium Pilates Studio work hard at staying healthy and fit; we eat wholesome foods, we exercise a lot (namely Pilates, big surprise there!) and we drink Green Tea Hawaii. We are not here to force products on you, we just want to tell you why we endorse this product and why it works for us. 

So what exactly is Green Tea Hawaii? You may have seen our display in the studio near the front desk or have glimpsed the instructors and several clients sipping from water bottles with bright coloured liquids in them. Green Tea Hawaii is a highly concentrated form of green tea and noni fruit. One serving of Green Tea Hawaii (a single sachet mixed with water) contains as many as antioxidants as 45 cups of regular green tea and a daily serving of noni juice! It sounds a little too good to be true, doesn't it? Lets delve deeper: 

What exactly is in Green tea and in Green Tea Hawaii: 

Green tea is made from the leaves and leaf buds of the Camelia sinensis plant that have undergone marginal oxidation during processing. The leaves are steamed promptly after being picked so that the EGCG compound in green tea is not destroyed. This compound is what provides green tea with its rich source of antioxidants. Studies have revealed that EGCG is approximately 100 times more powerful that Vitamin C and 25 times more potent that Vitamin E in antioxidant power. 

Green tea first came into existence in China and is the most popular and widely consumed beverage in the world after water. Over the past several years green tea has undergone numerous scientific studies to determine its extensive health benefits, which will be discussed shortly. 

Green Tea Hawaii also contains noni fruit which comes from a small, tropical evergreen tree. This fruit is grown abundantly in Polynesia and is conventionally used to treat several maladies and conditions. Noni fruit has been proven to lower cholesterol as well as lower blood pressure. In addition, studies have shown that noni contains antioxidant, immune-boosting and tumour-fighting properties. 

Green Tea Hawaii does contain a marginal amount of sweeteners. Certain flavours of Green Tea Hawaii contain xylitol, which is a natural sugar found and extracted from birch trees, corn fibre, plums and raspberries. It has a low GI and contains half the energy of sucrose. Being a natural sweetener xylitol contains its own health benefits, including the prevention of tooth decay and the invigoration of growth of probiotic bacteria in the small intestine. Certain flavours of Green Tea Hawaii contain sucralose, which is 600 times sweeter than sugar but only contains one fifth of the energy of sugar. Sucralose has a very low GI which makes its a very suitable weight-loss & health drink for diabetics. 

The breakdown of what each sachet / a single serving contains: 

• 45 cups of Green Tea (450mg of antioxidants)
• only 60mg of caffeine (approx 1/3 of the caffeine in coffee)
• less than 1/2 a gram of sugar
•  daily serving of Noni
• Gluten-free and
• Aspartame free

Health Benefits: 

There are over 200 health benefits of Green Tea and Green Tea Hawaii! Below I have listed the benefits that I believe most appeal to us at the studio who consume this product on a consistent basis: 

• Increased metabolism
• Burns fat for weight loss
• Boosts the immune system
• Decreases the appetite by 20%
• Reduces muscle damage
• Increases (healthy) energy
• Reduces stress & anxiety
• Lowers bad cholesterol
• Lowers high blood pressure 
• Stabilises low blood pressure
• Regulates blood sugar
• Decreases inflammation
• Is safe for diabetics
• Regulates blood sugar 
• Assists in fighting cancer cells
• Improved skin, nail and hair health 

and so many more! 

Why Green Tea Hawaii is in a powered form:

Recent studies have shown that the absorption rate of drinking instant powdered supplements far out performs the equivalent in a pill form of the exact same supplement. This is due to the bio-availability of the supplement through water.

Why is Green Tea Hawaii not bottled? Here's why: every antioxidant, mineral and/or mineral has a shelf-life. This means that once a supplement is absorbed into water it's potency and health benefits start to lessen almost instantly. The vast majority of antioxidants will began to deteriorate within three hours of hitting water, which therefore diminishes the performance of the supplement. Therefore, powered drinks were chosen as the Green Tea Hawaii medium due to the improved absorption rates over pills and being more powerful than bottled drinks. Making Green Tea Hawaii in a powered form allows for a higher quality product that is fresher and more effective than other similar products on the market today. 

The instructors and their story with Green Tea Hawaii: 

Emily first tried Green Tea Hawaii over three years ago and immediately noticed increased energy as well as improvement to her skin health and weight loss around her stomach. She drinks Green Tea Hawaii whenever she has a sugar craving (which is often!) and finds that this drink subsides her cravings as well as her appetite for sweet things. Emily used to consume around 3 cups of coffee a day but gave up coffee several months ago, as she believes that Green Tea Hawaii provides her with much more energy and greater benefits!   

Chris got hooked on Green Tea Hawaii when Emily did and often likes to mix 2 sachets together after a tough Pilates or bike riding workout. He has noticed weight loss around his stomach as well as increased energy. Chris also swears by Green Tea Hawaii for assistance with those terrible symptoms one feels after a casual night out drinking! 

Jess loves Green Tea Hawaii and grabs a sachet whenever she feels a little devoid of energy. She loves the taste of the flavours and the boost the drink gives her! 

Premium Pilates studio believes in Green Tea Hawaii so much that they give out complimentary samples in each Introductory pack! Come try some Green Tea Hawaii today by stopping by the studio and/or grabbing one before or after a workout. Green Tea Hawaii can be purchased at Premium Pilates Studio for $2 per single sachet or $70 for a box of 60 (thats just $1.17 a single sachet!). And the more green tea boxes you buy the cheaper the single sachet price becomes! There are several flavours to satisfy all tastebuds, including Original,  Raspberry Lemonade & Pineapple Strawberry. 

EGGPLANT PIZZA

I love this 'clean' form of pizza. I even got my husband eating it, who initially turned up his nose at the mere idea of a pizza without a flour base. Eggplant pizza's are a great idea for a party as well, as they are easy to assemble and spend all of their cooking time in the oven unassisted. I like making these pizzas when I know a late dinner is on the cards, as they are so light and low in complex carbs. If you are vegetarian or not a fan of ham, add some pitted olives, artichokes or another vegetable to the pizzas. 

INGREDIENTS

• 1 large eggplant (around 700g), ends trimmed and thinly sliced into rounds 
• sea salt
• paper towel or clean tea towel
• 1 tablespoon olive oil 
• 2 medium tomatoes, roughly chopped
• 1 medium red capsicum, roughly chopped 
• 2 garlic cloves, finely chopped or crushed
• 1/2 a small red onion, finely chopped
• a generous handful of baby spinach, chopped
• 4 tablespoons grated reduced-fat cheese or 40g reduced-fat feta, crumbled
• 1/4 cup fresh basil, roughly chopped, plus extra to serve
• Optional- 150g lean ham, roughly chopped
• 4 tablespoons tomato paste

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with paper paper. 

2. Place the eggplant rounds on the prepared baking tray then sprinkle salt on top to draw out the vegetables' moisture. Leave for 10 minutes, then rinse well in a colander and pat dry with a paper towel or tea towel. 

3. Whilst the eggplant is 'sweating', chop all the remaining ingredients. Combine the oil, tomato, capsicum, garlic, onion, spinach, cheese, basil and ham (if using, or add the other vegetable/s) in a medium bowl and mix well. Sprinkle with ground black pepper if desired and stir again. 

4. Once the eggplant rounds are rinsed and dry, return them to the prepared baking tray. Spread the tomato paste thinly on top of each round. Next, top each little pizza with the vegetable mixture, trying to place an even amount of toppings onto each eggplant round. 

5. Bake in the oven for around 15 minutes or until the eggplant is just brown and tender. Remove from heat and leave to cool slightly before handling. 

Serves / 4 

Total Preparation & Cooking time / 30-35 minutes 

BROWN RICE VEGETABLE LOAF with PUMPKIN MASH

This is one of my favourite recipes in the entire Michelle Bridges program and has got a great response from my Food blog (soulful sandwiches.blogspot.com). It is wholesome, filling and packed to the brim with goodness. I love pumpkin and broccoli together and here is no exception. I have altered the recipe slightly by adding and changing a few ingredients. Just a splash of almond milk will do to bring out the sweetness of the pumpkin in the mash. I have added garlic and removed ginger as I am a sucker for garlic and soy sauce together. The extra egg on top of the brown rice assists in helping the loaf to hold its shape (which it does extremely well). Definitely a recipe I will make again and again and many more times after that.  

Ingredients

• 3/4 cup brown rice (150g)
• 1 head of broccoli (around 150g) cut into florets and stalk roughly chopped
• 1 large garlic clove, finely chopped
• 3 teaspoons soy sauce
• 2 free-range eggs, lightly beaten
• 300g pumpkin, peeled, deseeded and cut into 2cm pieces
• 1 tablespoon unsweetened almond milk
• 30g baby spinach 
• 60g avocado, scooped into small pieces

Cooking 

1. Place the rice and 2 cups of water (500ml) in a medium saucepan and bring to the boil, covered. Once boiled reduce to a simmer and cook, covered, for 25 minutes or until the rice is absorbed. Add the broccoli florets on top of the rice for the last 5 minutes of cooking. Remove from heat. 

2. Whilst the rice is cooking, grease a loaf tin (with a base of approx. 20cm x 10cm) with oil and line the base and sides with baking paper. Once the rice is almost cooked preheat a fan-force oven to 180 degrees celsius. 

3. Remove the broccoli from the rice and finely chop. Transfer the rice to a large bowl to cool. 

4. Combine the broccoli, garlic, 2 teaspoons of the soy sauce, 1 egg and ground black pepper with the rice, stirring well. Spoon the mixture into the prepared tin, smoothing the surface with a wet tablespoon. Pour the other egg on top and bake in the oven for 25-30 minutes or until the top is just golden. Remove from the oven and let stand for a minimum of 5 minutes to cool. 

5. Whilst the loaf is cooking, bring the pumpkin pieces and enough water to cover them to boil over high heat. Continue cooking for 5 minutes or until the pumpkin is tender. Remove from the stove, drain the pumpkin and mash until smooth, adding the almond milk as you mash. 

6. Toss the baby spinach, avocado and 1/2 teaspoon soy sauce in a small bowl as a side salad. 

7. Once the rice loaf has cooled slightly, carefully remove it from the tin and cut into 4 slices. Drizzle the 1/2 teaspoon soy sauce remaining over the top of the loaf. Serve 2 slices of brown rice loaf with half of the pumpkin mash and half of the salad. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 65 minutes 

Approx. calories / 515 per serve

x Emily 

PUMPKIN, BROCCOLI & COCONUT MIXUP

I have been trying to incorporate more vegetables into my daily intake recently. It’s been a bit of a struggle. Don’t get me wrong, I do honestly like vegetables, but as they can take some time to prepare I find myself reaching for rice or corn cakes to curb my appetite. And whilst these aren’t bad for you in moderation, I find that when I increase my weekly vegetable intake I build up a fierce immunity to winter illnesses (and also feel really healthy and energised!). As some of my readers may know, I seem to go through food phases and right now its all about vegetables to ward off those nasty winter flus. Because no one has the time for these. I hope you enjoy this pumpkin, broccoli and coconut dish as much as I did…throw in some walnuts and/or another herb if you want added flavour. And don't throw away the broccoli stalk- they taste so good in this dish. 

INGREDIENTS

•   1 tablespoon coconut oil 

•   1 large garlic clove, finely chopped

•   1/2 medium pumpkin or 1/4 large pumpkin, skin & seeds removed and cut into even pieces

•   sea salt 

•   1 head of broccoli, cut into even florets & stalk cut into even slices 

•   1/2 cup gluten-free vegetable stock 

•   1/2 cup shredded coconut 

•   1-2 tablespoons fresh parsley, finely chopped

COOKING 

1. Heat oil in a large saucepan over medium-high heat. Add garlic, pumpkin and a pinch of salt to the pan and cook, stirring frequently to sauté, for 4-5 minutes or until pumpkin is almost tender and slightly golden. Add broccoli and chicken stock and keep stirring often for a few minutes or until stock has reduced completely. Remove from pan and place in a medium serving bowl. Place shredded coconut in the pan and cook for just 30 seconds to a 1 minute or until coconut is toasted and just golden. Remove from heat and sprinkle over the pumpkin and broccoli and scatter fresh parsley on top. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 12 minutes 

x Emily 

BERRY TOFU SMOOTHIE

This recipe happened by mistake, as I was planning to make a smoothie I had made several times before from a recipe I found on yourdailyshake on instagram (check out this account its amazing! So many mouth-watering smoothies). As I got my blender out and thawed my blueberries I realised that I had no bananas and no avocado, which were key ingredients in the smoothie recipe. Hence the tofu, which you actually cannot taste blended in with the other ingredients. Try it if you can get over the tofu in it! 

INGREDIENTS

• a large handful of baby spinach, washed
• 1 cup blueberries, fresh or thawed if frozen
• 5 tablespoons silken tofu (or around 75 grams)
• 1 teaspoon maca powder
• 1 teaspoon mesquite powder
• 1 cup coconut water or organic apple juice or a combination of both 
• ice cubes 

PREPARATION

1. Blend all the ingredients in a blender until combined and serve topped with extra blueberries, if desired. Serve immediately in a large glass. 

Serves / 1-2

Total Preparation time / 5 minutes maximum

x Emily